The holidays are a time for celebration, connection, and yes, a little indulgence. But with so many tempting treats and festive gatherings, it’s easy to lose track of your health goals. This year, we’re sharing OC’s Holiday Survival Guide to help you navigate the season while prioritizing your well-being.
Our philosophy? Your health and fitness routines should be designed for the realities of life, including those busy holiday days. So let’s equip you with the tools to not only survive but thrive this holiday season.
By Sarah Rogue
Holiday Survival Tool #1: Embrace the Power of the Pause (and Channel Your Inner Sloth)
One of the simplest yet most effective strategies for mindful eating is to slow down. Think of a sloth peacefully munching on a leaf. That’s the level of relaxed enjoyment we’re aiming for at the holiday dinner table. Give yourself time to truly savor each bite and appreciate the flavors of the season.
Why does this work?
- Physiological: It takes time for your body to register fullness. Eating slowly allows you to tune in to your body’s signals and avoid overeating.
- Psychological: When you savor each bite, you’ll feel more satisfied with less, allowing you to enjoy holiday treats without guilt or the pressure to “make up for it” later.
Holiday Survival Tool #2: Navigating On-the-Go Nutrition Like a Pro
The holidays often involve a whirlwind of activities, making it challenging to maintain healthy eating habits. But with a little planning and these ninja warrior strategies, you can conquer those nutritional minefields:
- Pack Snacks: Always have a stash of healthy snacks on hand, like nuts, fruit, or protein bars. This will prevent those “hangry” moments that can lead to poor choices.
- Hydrate: Carry a water bottle and sip throughout the day. Dehydration can often be mistaken for hunger.
- Scope Out the Scene: If you’re heading to a party or event, take a quick survey of the food options when you arrive. This will help you make conscious choices rather than grabbing the first thing you see.
- Prioritize Protein and Produce: When faced with a buffet table, fill your plate with protein and vegetables first. This will help you feel satisfied and prevent overdoing it on less nutritious options.
- Don’t Deprive Yourself: It’s okay to enjoy some holiday treats! Just do so mindfully and in moderation.
Holiday Survival Tool #3: Supercharge Your Nutrition with Super Shakes
Don’t let a packed schedule derail your nutrition. Enter the Super Shake – a quick and easy way to get a nutrient-packed meal on the go. Here’s a sample recipe to get you started:
Berry Blast Super Shake
- 1 cup frozen berries (mixed or your favorite)
- 1 scoop protein powder (vanilla or berry flavored)
- 1/2 cup spinach
- 1/4 cup almond milk (or other milk of choice)
- 1 tablespoon almond butter
- Water to blend to desired consistency
Optional additions: chia seeds, flax seeds, cinnamon
Holiday Survival Tool #4: Mastering Portion Control with Your Hand
Enjoy holiday meals without the worry of weight gain. Forget complicated calorie counting! Instead, use the simple and convenient “hand measure” system for effective portion control. Here’s how it works:
- Protein: Your palm determines your protein portion. Think a piece of meat or fish about the size and thickness of your palm.
- Vegetables: Your fist is your guide for veggies. Aim for a fist-sized serving of vegetables with your meals.
- Carbs: Your cupped hand determines your carb portions. This is helpful for things like rice, pasta, or potatoes.
- Fats: Your thumb is your measure for fats. This includes things like oils, butter, or nut butters.
A Final Note:
This holiday season, remember that you can enjoy festive treats and gatherings while still honoring your health goals. It’s all about finding a balance between indulgence and intention. Savor the flavors of the season, stay present with loved ones, and make choices that support your well-being.
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- Step 1: Email to secure your spot: sarah@ocgymbend.com
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