Episode 110: “Healthy Holiday Eating Without Starting Over in January”

In this episode of Fit Fueled and Busy, host Janine provides practical strategies for maintaining control of your nutrition through the holiday season without feeling deprived. She emphasizes the importance of mindset, particularly moving away from 'all or nothing' thinking, and introduces the 80/20 holiday framework to balance healthy habits with indulgences. Janine shares five impactful tips, including prioritizing protein, staying hydrated, building balanced plates, choosing indulgences intentionally, and using ChatGPT for healthier recipe alternatives. Lastly, she offers advice on how to navigate holiday parties and events without derailing your progress, and highlights a new 28-day Strength and Nutrition Jumpstart program designed to help you stay on track during the holidays.

00:00 Introduction to Fit Fueled and Busy

00:49 Mindset Shift for the Holidays

02:01 The 80/20 Holiday Nutrition Framework

02:49 Practical Holiday Eating Tips

08:36 Navigating Holiday Parties and Events

10:52 New 28-Day Strength and Nutrition Program

11:44 Conclusion and Final Thoughts

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Transcript

0:24

Hey everyone. Welcome back to Fit Fueled and Busy. I'm your host, Janine, and if you're new here, welcome. This podcast drops a fresh episode every Wednesday, and the first Wednesday of each month is always dedicated to nutrition. So today's topic is one I know so many of you are thinking about right now. How do you enjoy the holidays without spending all of January trying to undo the damage? So that's why today's episode is called Healthy Holiday Eating Without starting over in January. If you've ever felt like the holidays derail your progress or you find yourself saying, I'll just start again after New Year's, I know I certainly have in years past. This episode really is for you as we're going to talk about how you can maintain control of your nutrition throughout the holiday season. So let's jump in. First, we have to start with the mindset that gets most people in trouble this time of year. It's the all or nothing thinking. You may be trapped in this mindset if you found yourself thinking things like, well, I had a cookie, so I might as well just write off the rest of the day. Or if you find yourself just saying to yourself, I'm just gonna start fresh in January. Or maybe I already blew it at Thanksgiving, so what's the point? Just finish off this year and start fresh in January. Here's the truth that I want you to really sit with. One meal never made or broke anybody's progress. In fact, one day never made or broke anybody's progress. It's the six weeks or multiple weeks on end of throwing your hands up that gets you stuck, leaving you feeling unmotivated and defeated. So we must first change our mindset from perfect or nothing to small choices that help make me feel good. Make this your mantra this holiday season as it really will change everything. And let's take this a step further and talk strategy, something simple and doable. So I am sure that many of you have heard of the 80 20 rule when it comes to nutrition, and if not, allow me to introduce you to the 80 20 holiday framework. What it means is 80% of the time you keep your normal habits, so you focus on protein, vegetables, water, daily movement, workouts, and 20% of the time you enjoy the holiday treats without guilt. This framework really does allow you to stay consistent. It gives you room for the fun stuff, and it removes the pressure to be perfect. So instead of, I can't have that mentality, it's more of I can have this and it fits into my plan. It's a completely different energy than restriction, right? It just feels so much better. Let's take this a layer deeper to make it a little more practical. So here are five habits that can make the biggest impact during the holidays without feeling like you're dieting, because that's never fun anyway. Okay. So number one, prioritize protein at every single meal. Protein keeps your blood sugar steady. It curbs cravings, and it prevents overeating by helping you feel satisfied before going into a party. Have a protein rich snack. It really will change everything. And here's some examples that maybe you can try before your next holiday party. Maybe eat some Greek yogurt or scramble up some eggs. I sometimes like to have a small serving of chicken. Maybe Turkey or lean ground beef. Um, I always have chicken in my fridge'cause I meal prep. If you listen to a previous episode or maybe you wanna have a protein shake, but just find something that is protein rich and have that before you head into your next holiday party. Tip number two is hydrate before you celebrate. Most people really do confuse hunger with dehydration. Take one day and really pay attention to your body for the entire day and see if you're hungry or if you're just actually thirsty. This really does happen, especially around those holiday cocktails. So here's a simple rule that takes minimal effort to implement. Drink a full bottle of water before you leave the house and drink one bottle of water. In between each alcoholic beverage that you have during your holiday events, you will feel better and avoid the next day. Regret. We all know what I'm talking about when I say that. I would also recommend stepping back and taking a look at your month and the holiday events and gatherings that you have scheduled. Maybe you don't need to drink at every event and you can pick two or three that you'd like to enjoy a cocktail at, and the others you stick to non-alcoholic beverages. Maybe you take turns with your partner being the designated driver. Just take a look over the next four to six weeks and see what you have on the schedule, and maybe pick and choose just two or three events that you're willing to allow yourself to indulge in some alcoholic beverages. Tip number three, build a balance plate. So at holiday meals, start with protein, and then make sure you add a vegetable or a salad. Then you can choose those holiday items that you love the most. You don't need to pile everything on because it's only once a year. Choose what you actually enjoy, not what you think you should have. Be reasonable with your portion sizes. Be honest with your portion sizes and when eating your balance plate. Start by eating your protein and your vegetables first and then move on to the other items. I al also recommend allowing yourself one serving. Like one plate of food, and then wait at least 15 to 20 minutes before going back for another plate and ask yourself, am I actually hungry for more or am I just going back for more because it's the holidays and I get this food only once a year? Be honest with yourself. Tip number four, choose your indulgences intentionally. Ask yourself what treats are actually worth it. Maybe is your mom stuffing. Or your grandma's pie, or maybe it's peppermint bark, but maybe it's not. The grocery store cookies sitting in the break room on the counter. Pick what you genuinely enjoy and skip what you don't. Don't just eat something because it is there. Again, this is part of a mindset, right, and being very intentional and mindful of what you are choosing to put in your body. And last but not least, don't forget the power of using chat GPT to help you make wise nutritional choices. And here's an example. I am a coffee lover. I love local coffee shops, but I'm not too big into the fancy frappes or lattes, but I know that so many people are. Don't forget, you can still enjoy those seasonal treats and typically there are options to make them sugar free or less fattening. And if you don't know how to do that, it's very simple. Just ask chat GPT for a healthy weight to order the seasonal drink that you love. Another option that I will just share with you, given that this is the nutrition episode of the month. I personally have always enjoyed a Starbucks peppermint mocha. This time of year, I usually only get one or two throughout the entire month, but it is my favorite. However, fortunately, I have found a healthier and a cheaper way to enjoy this seasonal drink. First form has a seasonal protein powder that they just released. And it's called their peppermint bark. I always stock up on it this time of year because it's only out for like a month or so. And what I will do is I'll make a cup of coffee'cause I love putting my protein powder in my coffee. So I'll add a scoop of first forms, peppermint barked protein powder, and then I add two tablespoons of coffee mates peppermint mocha coffee creamer to it. And magically, I have a delicious cup of coffee that resembles a peppermint mocha, all for just 190 calories with four grams of fat, 12 grams of carbs, and 23 grams of protein. Now, that's a seasonal drink win if you ask me. But anyway, you can use Chachi PT to. Change recipes. Put your favorite dessert recipe in there and ask Chacha PT to try to make it a healthier version. Get creative, but use your tools that you have and still stick to those things that you love most this time of year. But see if there's a way you can make it a little healthier. So let's talk real quick about how to incorporate all of these tips into attending your holiday parties and events. So let's talk about the annual office party. Many people will go into it deciding that they're going to just starve themself all day and then eat that night because they know they're gonna be drinking and they'll have a delicious meal. Don't do that. Please eat a normal breakfast and lunch. Don't save calories by skipping these two meals because ultimately that backfires because you will be very hungry by dinner and likely will overindulge. So just make sure you walk into those holiday parties already Nourished. The next one is take the same approach for holiday dinners. Apply that same thing right into your holiday family gatherings. Don't starve beforehand. Use the protein first strategy, building a balanced plate, eating your protein and vegetables first. And when it comes to the dessert table, choose the treats that you truly love. Don't just eat something because it's there. Remember, if you have multiple events in one week, weekend, pick just one event to indulge more on. Keep the others balanced. This isn't restriction, right? It's simply planning and setting yourself up for success. If you're lucky enough to be hosting a gathering at your house this holiday season, you have a little more power. You can add in simple swaps that you can control, things like the appetizers that you serve, or even provide healthier options for desserts that you still enjoy. So things like having a veggie tray or making sure there's some lean protein options. Maybe you're serving sparkling water instead of soda or a cocktail. And maybe you choose to go with fruit-based desserts instead of chocolate and things like that. Keep it fun. Not restrictive, but you do have the ability to make sure there's also some healthier options there too. Just remember, the biggest message that I want you to walk away with from this episode is you don't need to earn your holiday food. You don't need to burn it off, and you don't need to punish yourself in January. You can enjoy this season and maintain your progress. It's all about awareness and tension and consistency, not perfection. Before you go, I wanna make sure you heard that we just dropped a brand new 28 day Strength and Nutrition Jumpstart program. I'm so excited about this. This program gets you access to our branded app where you get weekly dumbbell workouts, plus body weight modifications, ability to track your macros. Built right into the app, you get access to a recipe book and access to a private community forum where you can ask questions, get sus support, and stay accountable. This is the easiest, most supportive way to rebuild consistency, especially as we head into the busiest time of year. And this is the perfect time to jump in and take advantage of this new program as it can help you stay on track throughout the holiday season. If you've been wondering what it's like to work with us but aren't quite ready to fully commit this program is for you, check out our website@couturefitnesscoaching.com. And if this episode hit home for you, share it with a friend or a coworker who's also trying to stay healthy during the holidays. If you want support structure a plan one-on-one coaching that adjusts. As your life gets busy, you can always learn more about our customized coaching programs at Couture Fitness Coaching. Really, we focus on helping high achieving women juggle it all while still prioritizing their health. I'll see you next Wednesday for another episode of Fit Fuel and Busy. Have a great week everyone.