Staying on Track During the Holidays
The holidays are in full swing and that means so many fun things to do and yummy foods to eat. As if the holidays weren’t stressful enough when you feel like you keep hitting setbacks with your diet it can add to the stress and frustration. Here are a few things you can do to help minimize the impact they will have on your health progress while still letting yourself enjoy all the great things of the season.
- Stay Hydrated
- When you eat foods that you typically don’t like sweets or more salts from processed foods it is even more important to drink enough water to help flush your system. Remembering to stay hydrated when your step outside your typical dietary habits will help soften the blow on your digestive tract, and it will even help you eat less of these unhealthy foods.
- Minimize High Salt & Processed Foods
- When choosing what foods or sweets to enjoy during the holidays, first, remember that you don’t have to eat everything. For example, if you are at a holiday party and there is a dessert table pick one or two things you would like to try rather than trying everything. Opt for things that are homemade over store bought or from a package. Homemade items will have less salt, sugar, and preservatives than their packaged or store bought counterparts.
- Eat Fresh Veggies & Fruit
- When you aren’t at a holiday function eat as clean as possible increasing your vegetable and fruit intake. This will add lots of antioxidants to your body helping reduce inflammation from excess sugar and salt intake, as well as increasing your fiber helping your body get rid of any toxins or unwanted things in your digestive tract.
- 90/10 Rule
- A good rule of thumb to keep in mind this time of year, and even year round is the 90/10 rule. This rule means that you are “good” 90% of the time. In other words, 90% of the time you are eating clean drinking enough water and exercising regularly. Then, on the flipside, 10% of the time you “let loose” and enjoy some things that may not be the healthiest but you are with family and friends enjoying holiday food together. This 10% is so that you don’t go too much on one side of the spectrum of being too rigid with routine and just enjoy life.
It is important to keep in mind with everything that balance is key. Stick to your normal eating habits incorporating a little more water and fresh produce while also enjoying some guilty pleasures of the holidays. A great quote to keep in mind now and always is by Michael Pollan, a journalist who has written many books about diet and nutrition, his philosophy is
“Eat food. Not too much. Mostly Plants.”
What is your favorite holiday guilty pleasure?
Here are some meal plans to help keep you on track during the holidays!
Option #1
CALORIES 3118
Protein: 288
Carbs: 234
Fat: 118
MEAL 1
1 cup egg whites
2 oz lean ground turkey
1 cup (dry) rolled oats (cook with water)
MEAL 2
protein powder (2 scoops with water)
1 large apple
1/4 cup whole natural almonds
MEAL 3
8 oz (cooked) extra lean ground turkey
6 oz (uncooked) sweet potato
2 cups Kale or Spinach
MEAL 4
8 oz (cooked) ground bison
1 cup (cooked) brown rice
10 spears asparagus grilled or steamed
1/2 avocado
MEAL 5
protein powder (2 scoops with water)
2 tbsp almond butter
MEAL 6
6 oz (cooked) Grilled salmon
1/2 avocado
10 spears asparagus grilled or steamed
Option #2
Meal 1
Oatmeal
½ cup dry oats + water
½ cup blueberries
1 tbsp pumpkin seeds
1tbsp hemp hearts
1 tbsp peanut butter
Meal 3
Plant based protein powder (low carb)
1 medium banana
14 whole almonds
Meal 4
4 oz cooked sweet potato
½ avocado
1 tbsp hemp hearts
2 cups spinach/ (or other leafy greens)
Meal 2
Plant based protein powder (low carb)
1 nectarine/ apple/ pear
Meal 5
¾ cup cooked garbanzo beans (or kidney, black eye, or mix)
2 cups steamed broccoli
4 x cherry tomatoes
2 cups kale
1 tbsp hummus
(Broccoli can be subbed with cauliflower)
Option #3
Calories 1500
Protein 100
Carbs 207
Fat 52
Meal 1
Oat bran banana pancakes
¾ cup oat bran
½ banana
½ cup almond milk ( or other nut milk of choice)
Meal 2 (Snack)
Apple
Meal 3
Avocado toast
2 sices ezekiel bread
½ avocado
1 tbsp hemp hearts
Meal 4
Pear
Meal 5
1 link Tofurky sausage (chopped) (or other plant based meat alternative)
2 cups kale
1 cup cucumber
6 x cherry tomatoes
1 tbsp pumpkin seeds
2 tbsp hummus
2 tbsp salsa or pico de gallo
Meal 6
1 x So Delicious sugar free fudge or or dipped bar (coconut ice cream alternative)
2 scoops plant based protein + water + (½ cup almond milk optional for flavor)
Option #4
Total Calories: 1,479
Total Protein: 174g
Total Carbs: 95g
Total Fat: 45g
Meal 1
1 cup 100% Liquid Egg Whites
.25 cup Raw Blueberries
.5 cup Halved Strawberries
.5 medium Grapefruit
Meal 2
14 pieces Raw Almonds
1 large Apple
1 scoop Vega Plant Based Protein
Meal 3
6 oz Grilled Chicken Breast
4 spears Grilled Asparagus
.25 medium Avocado
Meal 4
6 oz Grilled Chicken Breast
4 spears Grilled Asparagus
.25 medium Avocado
Meal 5
1 scoop Vega Plant Based Protein
Meal 6
4 oz Grilled Ground Bison
.5 cup Peas
2 cups Raw Spinach
1 cup Cucumber
1 tablespoon Olive Oil & Balsamic
Option #5
CALORIES 2685
Protein: 278
Carbs: 196
Fat: 86
MEAL 1
1 cup egg whites
2 oz lean ground turkey
1 cup (dry) rolled oats (cook with water)
MEAL 2
protein powder (2 scoops with water)
1 large apple
MEAL 3
8 oz (cooked) extra lean ground turkey
5 sweet potato baked
2 cups Kale or Spinach
MEAL 4
8 oz (cooked) ground bison
1 cup (cooked) brown rice
10 spears asparagus grilled or steamed
MEAL 5
protein powder (2 scoops with water)
2 tbsp almond butter
MEAL 6
6 oz (cooked) Grilled salmon
1/2 avocado
10 spears asparagus grilled or steamed