Tomorrow may be the first family holiday you've encountered with flexible dieting. Holidays are a time to enjoy friends, family, and the food that brings us together. It shouldn't be filled with stress around what to eat.
If you're comfortable packing your meals and bringing your own food to family functions, have at it! If your family is anything like mine, you'll never hear the end of it. For people who aren't about the personal Tupperware meal life, here are a few tips to help successfully navigate your first Holiday with macros.
KEEP THE WATER INTAKE UP
You'll most likely consume more sodium than usual during holiday meals. From the appetizers, sides, and the common holiday turkey or ham, salt is everywhere. Don't fret, keep the water intake up throughout the day to lessen the water retention and impact of your potential hangover (more on that later).
GET A WORKOUT IN
If you can't make it to the gym during holiday hours, try this at-home workout:
15 minute AMRAP( As Many Rounds/Reps As Possible)
20 Walking Lunge Steps
30 Air Squats
40 Sit Ups
CONTROL THE MEALS YOU CAN
If you're in control of breakfast and lunch and eating dinner at someone's house, be sure to load the meals you control with protein, veggies, and fiber. Remember, most of the foods we celebrate with are heavier in the fat and carbs.
CREATE BALANCED PLATES
Make sure you create a plate with protein, tons of veggies and smaller portions of carbs. Try an clear your plate before you go back for more.
The biggest danger zone during the holidays are the apps! It's easy to hover over them and pick without thinking about it which make them an easy calorie bomb. That doesn't mean you can't enjoy your favorite cheeses or dips. Instead of hovering over the snacks, create a plate and eat from that. It will help you stay aware of how much you're eating.
TRACK WHEN YOU CAN
A few of the foods you eat may be easily found in MFP. Even if it's not exact logging 3 oz of roasted turkey will most likely be similar to the turkey you're eating.
DRINKS BETWEEN YOUR DRINKS
If you're going to drink alcohol over the holiday be sure to try and drink water or seltzer( without vodka) between your drinks. Fun fact: Alcohol inhibits your pituitary gland from secreting ADH(Anti Diuretic Hormone). ADH signals to the kidneys to reabsorb water. When the ADH levels drop, you guessed it, you produce more urine.
Your holiday meals will most likely have more salt than you're used too. The increased salt and water throughout the day and between drinks can help with the severity of your hangover the next day.
ENJOY YOUR FAVORITES
If your Aunt makes the most amazing pineapple stuffing once a year, have a reasonable serving and tell her how delicious it is. It's about enjoying the foods you love with the people you love. Food shouldn't be a source of stress at these times. If you start to feel a bit stressed about your choices and progress, just remember the plan is here no matter and you're working towards your goals in a balanced fashion.
KTo picks up heavy objects, makes sense of macros, provides simple meal prep plans, advises on flexible dieting solutions, celebrates strength, and occasionally overdoses on pizza.