The holidays are here, and with them come a lot of things: Mulled wine and eggnog. Milk and cookies for Santa. The 12 bia hois of Christmas.
The holidays are fun and exciting and filled with joy, but they can also be stressful and leave us forgetting to take care of ourselves. This year, in particular, has been tough. From lockdowns and quarantines and life as we know it being thrown out the window, 2020 has been nothing short of challenging. But, December is here and we are full throttle into the holiday season!
There is absolutely no harm in indulging during this time of year. Life is all about balance. And the truth is, the holidays can be enjoyed without undoing a year's worth of progress. At the end of 2019, Coach Rebecca wrote a blog post on making good choices during the holidays - including exercise and mindset. Check out that post here:
This year, we have Coach Rico dishing out some specific advice focused around his area of expertise - nutrition.
On top of being the Head Coach and Co-Owner of CrossFit Tay Ho, Rico also runs Mission-Nutrition. A collaborative nutrition coaching approach which aims to help you become more aware of your own tendencies, tolerances, and preferences. The goal of Mission-Nutrition is to educate and inspire clients and to work together to overcome challenges and to achieve their own personal definition of success.
With his nutrition knowledge in hand, Coach Rico dishes out three ‘Holiday Hacks’ to get you through those celebration dinners:
Holiday Hack #1: Eat slowly and mindfully. Stop when you’re “satisfied” instead of “stuffed”.
This strategy helps you avoid overeating for two main reasons:
Fullness-lag: It takes 15-20 min for your digestive system to let your brain know that you’re satisfied and for the brain to send out signals to stop eating. Slowing down a meal prevents you bypassing this chemical and hormonal signalling and therefore prevents you overeating.
Smaller Portions without trying:
Eating slowly helps you to eat less. Ideal if you’re trying to lose or maintain weight. After all, nobody wants to undo all their hard work from 2020 by overeating in the last 3 weeks of the year.
So instead of stuffing down and rushing through the roasties and pigs in blankets this Christmas, take your time, enjoy the company of your friends and family at the table and feel better for it!
Holiday Hack #2: Pick Protein First
Simply put, Protein takes longer to digest and also helps you feel fuller for longer. So load the plate with Turkey, Ham and Eggs before then adding your vegetables and finally finish off with some cheese. That should stave off your hunger and make the chocolates, chips and dips easier to refuse.
Holiday Hack #3: Alco-ho-ho-hol
Christmas Parties and New Year Drinks seem to start in November and End in January. All of this beer, wine and fizz will almost certainly leave you in a huge caloric surplus - especially given that you’re probably eating more than usual as well. During this 2 or 3 week period it’s possible to consume 1000’s of extra calories almost without realizing. This will wreak havoc with your goals of maintaining or losing weight.
Remember the actual holidays are only 24 hours each so treat it that way.
Implement these hacks this holiday season to ensure that you kick off 2021 fitter, better and stronger.
More about Mission-Nutrition
Offering both 1-on-1 mentorship and group challenges, we aim to provide a foundation of knowledge and principals that clients can apple to their lifestyle in order to chase their goals of weight loss, body re-composition and improved physical performance.
Contact them to book a consultation or recommend us to a friend in need: firstname.lastname@example.org