Food is Fuel…

Most of us like to demonize certain foods or avoid certain foods because they are classified as “bad” or “evil” or whatever. And this happens more so around the holidays than any other time of the year. We are all guilty of this type of thinking no matter how major or minor. The bottom line, foods don’t have feelings or goals. That piece of piece, the mashed taters, the cookies…they aren’t out to get you and conspiring to make you gain the Holiday pounds. You are doing that all on your own.

An eating disorder is any type of eating that causes us stress over how we eat, or eating to deal with stress. By that definition 98% of the world falls into having an eating disorder. I know I do.

Food is fuel; that’s all it is. Don’t label it as good or bad. Its food, it has a certain amount of nutrition and that is all!! Listen to your body, when you are full stop eating. Eat slowly and mindfully so you realize when the food you love doesn’t taste as good and you’re starting to feel full.  The sooner you realize it’s not the fault of the food, but our own fault for hoisting it into our mouth over and over again. The more power you realize you have. Which is very, very good news. Because that means you are in control.

You can enjoy the Holiday treats, parties and food while still staying on pace toward your goals.

 Here is my damage control list when it comes to celebrating the Holidays with friends and family.

 Hydration. This is so simple and can be such a game changer. Drink ½ your body weight in ounces of water daily. Not only does this make all of your body systems run more efficiently you’ll feel more energized, have better poops : ), fat metabolism will increase and one of the biggest reasons is this….HUNGER PAINS! Feeling hungry can be an indicator that you are dehydrated, not so much hungry. So crushing a glass of water when you start feeling hungry might squash those pains. In addition to that, being adequately hydrated will keep you feeling full and act as fail safe to over eating.

Move your ass!! You should start getting in the habit of this everyday whether that is walking, running or strength training…I mean ideally you should be doing all three. Food is fuel, so that being said the more you move the more fuel your body needs. Create an energy deficit by moving your body so all of the food you do eat is going to fuel your movement, workouts and recovery. And let’s be honest, we all feel better mentally and physically when we move. Thats what our bodies were designed to do.

Eat to not overeat. HUH? If you know you’re heading out to a holiday party later in the evening eat a meal before you go. Sounds strange right? But, hear me out. If you eat a healthy well balanced meal with some lean protein, veggies, healthy fats and some complex carbohydrates you will feel full and satisfied. That way when you show up to your party your tank is topped off and you’ll be less likely to stuff yourself.

 Protein, Protein, Protein…

Of all the macronutrients (theres only 3), this is the most significant. In our western culture it’s super easy to get more than enough carbs and fats. Not only is protein pretty much everything you see when you look in the mirror, but our body is in constant need of protein and our bodies cannot store it like we can fat or carbs. Helping us build and maintain muscle mass protein also does a few other cool things.

Protein is a fantastic appetite regulator and when we consume higher amounts of lean protein you will feel more satiated which will lead to less snacking, grazing mindlessly and from overeating at Holiday parties and dinners. 

 Another cool thing about taking up your protein intake a notch or two is reduced sugar cravings. Two birds one stone, not only will you feel more full and satisfied…but you’ll crave the sweet treats a little less.

 Don’t hesitate to use protein shakes or rely on them during this time of the year. Get creative and blend up a scoop or two of your favorite flavored protein in a tasty shake. It’s a great way to make sure you mitigate the damage that the holidays can bring on. If you’re looking for a few shake recipes head on over to the Cooking with Chris tab and I’ve shared a few of my favorites.

Happy Holidays!!