5 Tips to Enjoy Your Holiday Food Favourites AND Keep Your Wellness Goals
Hey Athletes!
Its the holiday season and if you are like me, you may be spending more time in the kitchen than riding. Its so cold and windy outside that I have zero FOMO around riding these days. The timing is great because I am known to be a great baker and friends and family always look forward to the treats I prepare… so I have been experimenting with new recipes to include in my gifts this year.
I had my office holiday party the other day and it made me think about this topic, because I know this can be a source of stress for us… not just riders and athletes, but the entire population really. We know that when we get to the party, there is going to be a feast in front of us. Not only that, but it seems like every year there are more parties that we feel obligated to attend. For some of us we have an entire month of over eating and under moving. No wonder we all want to feel like a new person when the calendar switches over January 1st.
So I thought I would bring together the top best tips I have to be able to enjoy those parties, but also use it as your ADVANTAGE when working on your goals and feel great. When we can skip the guilt, the parties are that much more fun. I know because I employed them at that work party, and it was the most fun I have had at one of these in years. So here goes!
Strength train in the morning
More and more we hear about how muscle works near miracles for us. I won’t go down that rabbit hole, but just know that to gain muscle we need to send a signal to our body. Lifting heavy things tells your body “hey, game is changing, we gotta get up to the new standard so we can do the job.” When we send that signal, the body is going to use the resources you give it (your big meal later) to build that muscle. Think of it like building a house. Your strength training is the blueprint: it tells your body where to put the bricks and mortar. Without strength training, your body doesn’t have a plan to build, so those excess calories get stored somewhere else (fat!) until you need it. So give it a plan and strength train in the morning.
Avoid “earning” your treats with cardio
For so many years, we have fallen into the cardio trap. Treadmills estimate your calories burned (poorly might I add!) and calorie trackers encourage you to offset eating with cardio because it burns the most on a per hour of activity basis. There are a lot of problems with this misunderstanding, but I would say the most harmful is the perpetuation of the idea that exercise is punishment, and food is a reward. Good and evil - this mindset makes us hate both. Neither should be either. Both can be good for you, and both can be bad for you. Let me say this very clearly: YOU DO NOT NEED TO EARN YOUR FOOD. If that isn’t enough, know that gaining muscle (see above) has actually been proven to be more effective in metabolic changes and body composition. Focus on strength first. Trust me, you wont be disappointed.
Eat your protein & veggies first
Remember the house building analogy from point #1? Protein and veggies are your bricks and hardwood - vs refined carbs which are more like cheap particle board. Give your body the best materials to build with now that is has a building plan. Thankfully most holiday dinners centre around a quality protein like turkey, ham, or beef roast. It isn’t too hard to get quality protein, and usually there are lots of vegetable sides to pick from. Aim for half your plate to be full of colourful vegetables, 1/4 of your plate to be protein, and the remaining quarter to be carbs (pick higher quality like sweet potato if available). Eating the protein and veggies first will also satisfy your hunger which will help you keep from overindulging and feeling lousy later.
Choose your absolute favourite treats
That’s correct - you don’t have to skip the dessert or drinks that you love. However, this isn’t permission to tip over the edge into complete gluttony. Pick wisely - when I say absolute favourite treats, I mean ABSOLUTE. Choose the treats that are your favourites, build up a little anticipation, ENJOY! Being discerning when picking your treats also leads to greater enjoyment of them. While I generally don’t put any hard rules around food in my household, one I have been standing by this year is that treats should be made with love. So when I see the dessert options and there are beautiful homemade cookies alongside a store bought pie, I easily say no to pie. In the past I would have sampled everything. I already know the pie won’t taste as good as the cookies, I don’t need to prove it by putting more processed food into me and those cookies… divine!
Walk it out
After dinner, go for a short walk! 10-15 minutes is all you need. Usually these parties encourage us to be sedentary and after eating a big meal (especially if the turkey sleeps start setting in!) you may just want to curl up and go for a nap, but the opposite will help you feel better! Moving your body after a big meal helps to absorb the nutrients that you just put in there. The muscles are like big sponges taking in glucose and putting it to work. This will help stabilize your blood sugar and prevent the crash afterward. Invite a friend or family member out with you and enjoy good conversation on the go. If you really can’t get out for a walk or have family members who have difficulty walking, encourage them to do seated calf raises for 3 sets of 10-20 reps. Studies have shown that this exercise/muscle has a similar effect to walking when it comes to insulin regulation and blood sugar spikes. Pretty neat eh?
I hope these tips are helpful for you during this festive season. Remember, the biggest impact on your wellness will not come from one or two big meals over the holiday season. No, the biggest impact will come from what you do as part of your regular routine. These tips will help put those big meals to good use, but practicing good habits year round will keep you in top shape to ride. So don’t stress too much about enjoying the finer things in life this time of year. Go visit your family, eat your aunt’s famous butter tarts, move your body, and enjoy this limited season.
Merry Christmas and Happy Holidays!
-Sarah
PS - if your regular routine could use an upgrade and you would like some help, please reach out and let me know! I have a limited number of spaces available in my small group personal training sessions (12pm EST M-F), and also am opening up a couple of slots for private training online or in person (near Hanover, Ontario) for the new year. I would love to chat with you to see if we are a good “fit”
