At Fresh Fitness Food, we are all about balance. Whilst we think it is important to continue to strive towards reaching your health and fitness goals, the winter holiday period is also a fantastic opportunity to relax, unwind and spend some quality time with family and friends.
Our head of nutrition, Sophie, is on hand to share her tips for making the most of the festive season while still staying on track to achieving your goals and head into 2023 feeling your best.
6 ways to stay on track
1. Eat Regularly & Don’t Skip Meals
Try to make sure you stick to regular meal timings as much as possible. Despite the festivities, it’s still important to make sure we are eating healthy balanced meals where possible throughout the holiday season. This helps us avoid overindulging on snacks and canapes whilst ensuring we get all the nutrients we need to maintain our health and energy levels. If you’re drinking alcohol, ensuring you consume nutrient-dense meals the following day is a great way of supporting your hangover recovery!
2. Avoid mindless snacking
Try to ensure that you consume satiating and balanced meals throughout the day. Ensure you are consuming a good source of protein, healthy fats, and complex carbohydrates with each meal. Scrambled egg on toast, for example, gives a great balance of protein, fats, and carbs, as well as provides a range of essential vitamins.
Make sure that you are consuming varied meals, which you enjoy, so that as well as feeling full or satiated, you also feel satisfied. If you deprive yourself of consuming meals that you find pleasurable to eat, you are more likely to continue to eat even though you are full because you still do not feel satisfied.
Try to assess whether you are hungry or whether you are actually looking for an excuse to take a break from what you are currently doing. Take a break from your activity, stretch your legs and if you are still hungry, make yourself a snack.
If you have chosen to have a snack, then try to do so without distraction. Step away from your Christmas movie, turn off the radio and focus on what you are actually eating. By paying complete attention to the eating experience, you are more likely to be aware of the feeling of fullness and satisfaction. This is the first step towards starting to practice a more mindful approach to eating.
3. Get enough sleep
A lack of sleep leads to increased Ghrelin (the hormone which signals to us when we are hungry) and reduced Leptin (the appetite hormone that signals to us when we are full). It can also be common to crave carbohydrates and more sugary treats when we are lacking sleep. Try to get the recommended quantity of between 6-9 hours of sleep per night. Focus on your sleep hygiene, and avoid known stimulants like caffeine and alcohol before bedtime.
4. Drink Plenty of water
Hydration is key when it comes to ensuring our body can function at its best. Christmas celebrations often involve alcohol, which can be very dehydrating. To ensure you stay hydrated, try alternating each alcoholic beverage with a glass of water. Don’t feel pressured to consume alcohol when you don’t want to. There are plenty of tasty non-alcoholic alternatives to try too! The calories from alcohol add up quickly, but they can also lead you to completely throw the towel in when it comes to your food intake
5. Get moving!
As well as keeping up with your nutrition, it is equally as important to stay active, though you might find your usual training schedule interrupted. Rather than sticking to a strict routine, go for a long wintery walk with your family to ensure you stay active without sacrificing quality family time.
And finally…
6. Relax
Try to relax, and don’t be too restrictive. Depriving yourself of a treat here and there can lead you to crave exactly the things you are trying to avoid.
Need a hand?
We can take care of your nutrition over the festive period to leave you not only with more time to celebrate with friends and family but also to ensure you’re fuelling the fun with fresh, nutritious ingredients.
Busy calendar? We can provide you with two meals per day, plus two snacks. This leaves your dinner meal wide open for festivities. By setting your own ‘calorie buffer’, you can make sure we accommodate exactly what you are planning to consume outside of what we are providing you with into your plan, therefore removing the stress and continuing to support you towards reaching your goals.
Book in a call with one of our nutritionists here and make the most of the rest of 2022.
