Balancing with Beckah
Balancing all things in our daily lives. Starting with Life, Fitness, food, & all of the stuff in the middle! We will laugh and we may cry, but it's all in balance.
Balancing with Beckah
Balancing the Holiday Feast: Staying Healthy During a Season of Indulgence
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Ever wondered how to enjoy the festive season without feeling guilty about your food choices? Well, I'm here to tell you it is possible! This episode is packed with tips to help you moderate your indulgences, choose healthy options and keep your blood sugar steady during the holiday festivities. Remember, your overall health is determined by the choices you make throughout the year, not just during the holiday season. So, let's explore how to enjoy this season of indulgence while maintaining a balanced and healthy lifestyle. Trust me, your body will thank you!
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Holiday Meal Prep vs. Healthy Habits
Speaker 1Welcome to the BWB podcast , balancing with Becca . I'm Becca , I'm in my 50s and I'm still trying to find balance in all of the ways . If you're looking to balance your relationships , your food , your fitness , your lifestyles , join me here on the BWB podcast . Let's get started . Hello there , balance Babes . It's Rebecca here . I wanted to talk to you today about the holidays and how we can balance our meal prepping , stay on track but also enjoy the holidays . So stick with me .
Speaker 1If you need a little advice on how to get through the next month and a half without totally wrecking your healthy food plan and your healthy journey , let's get started . Alright , guys , this is going to be advice from me and a little bit from the CDC . Now , the reason I included the CDC in here is because , if you're diabetic or pre diabetic , I just want to give you a little advice from them on how to not crash during this holiday season , because everything is so tempting , right ? So we want to make sure that you , if you're in those stages of life , that you also pay attention to keeping that sugar balanced . Okay , now , I'm not a doctor . As you all know , I am certified in nutrition and I'm certified in personal training . I am also a 200 RIT yoga instructor , but I'm not a doctor . So I'm going to give you some guidelines that you can find online , also from the CDC , but I'm definitely not trying to give you medical advice . So , with that said , let's get started .
Speaker 1So why are we worried about it at this time of year ? It may seem like I'm adding to your busy schedule , but I promise I'm not . I'm going to try to make it easier for you . So let's talk a little bit about meal planning and meal prepping . Now I know during this time of year you're probably like oh God , rebecca , let it go . I don't want to do this right now , but but it's going to help you . It's going to help you . It's going to save you time . It's going to save you stress and worry . So we're trying to reduce the stress during the holiday season , right , not add to it . I know your calendar is full . You may have like concerts and kids stuff to go to , dinners , office parties , all really fun stuff , but also stressful , especially if you're watching your diet .
Speaker 1The holidays can be tricky and I want to help you balance it out just a little bit . I'm not going to sit here until you don't eat that stuff . I'm going to help you to try to balance it and try to help you not feel so many of those cravings , okay . So you know , if you eat well enough before you go to these things , you won't be as tempted to gorge on stuff . Okay , so that's kind of what we're doing .
Speaker 1I know staying on track is not easy during this time it's not , but here's a few tips to help you out . We're going to get right into it . By planning for how , when and what you'll eat , you're going to take that guesswork out of meal times , and that is important at any time of year , but especially during the holidays . Creating a holiday meal plan is an adjustment of time sorry , an investment of time initially , but it'll save you time when it really matters . It's going to give you more time to spend with your family and go to fun holiday events . If you know that your meals are already prepared and especially , again , if you're meal prepping , you could freeze it . When you come home , you pop it in the microwave or the oven and you've got a balanced meal . Okay , so you're not so tempted to eat the bad stuff .
Speaker 1First of all and most importantly , guys and girls , enlist support from friends and family and coworkers , especially during the holidays , to keep you on track . So , for instance , I have a group of women that are doing sober October and sober November , and so it's so important to be clear with your circle of what you're doing so that they don't try to tempt you with shot or glass of wine or champagne when you're trying to do these sober months . So it's very important to get that support from your people . Okay , again , meal planning during the holidays is going to help keep you on track . It's going to help you maintain healthy habits because you've already got it ready to go . It's so easy to go off the rails when faced with holiday parties and dinners and stuff at work . People sell and seize candy and all that . With a plan in place , though , it's going to be easier to resist that urge to eat unhealthy foods . Meal planning is going to keep you on track at the simplest of times , but during the busy and stressful holiday season it's more important than ever . So we all talk about meal planning all during the year , right , and in January you're all going to be going crazy meal planning .
Speaker 1How about we get started now ? How about we fix a few meals on one of your days off , fix , double or triple and freeze it so that you can grab and go . Start your holiday calendar . So look at the big , look at the big picture . So , from Thanksgiving through New Year's Day , where are you going to be , where and when ? Which meals will be at home , when are you at other people's houses or at restaurants ? Mount lining your calendar so that you know which days you'll be home from meals is going to help you with your meal prep , because you're going to have that meal prep in the freezer .
Speaker 1If you are bringing food , try to bring a healthy option , like a veggie tray or a dessert tray or a maybe a sugar-free pie or some type of sugar-free loafs or cookies . Maybe that's what you bring Back to the meal planning . Keep that meal planning . It's simple . This is not the time to try all new recipes , okay , so explore that in January . You're stretched enough during this time .
Speaker 1So , for example , let's talk about salads . Have lettuce on hand and just add to it Fresh veggies . You can do leftovers like from chikurri boards , nuts and seeds All can be added . You can add leftover cheeses , all right , thank you . Be mindful of your salad dressing , though . Okay , it's always a good idea to make your own . It's super easy . Think about protein , throwing leftover chicken and steak on top of that salad . So if you always have that lettuce on hand , you can always add to it . I add sunflower seeds , you can add almonds , you can add slices of cheese , slices of pepperoni , salami , that kind of stuff . Also , if you want turkey , turkey chicken so I buy those roasted chickens and then we'll eat the breast meat is sandwiches , and then the rest of the turkey or chicken I kind of cut up and you can make chicken salad out of it or put it on your salad .
Speaker 1Slow cookers don't forget your slow cookers and your insta pots . They're great for meal preps . Stews , soups , pot roast all good options for making meal prep easier . And again , you can just make a little bit more and freeze some . You can put that pot roast in a baggie and throw it in the freezer . Okay , so easy . You can take it to work . It just makes it a lot easier when you're grilling . Same thing If you wanna grill chicken breast for one night for dinner , put two or three more on there , put four more on there . Go ahead and grill those in advance so that you have that protein readily available .
Speaker 1It's easy to fix some rice in a veggie when you already have the protein done , especially on those busy days . Okay , fix , basically , stock the kitchen with easy stuff . Here's some easy things to do . I'll pre-cut carrots on hand and celery sticks . So as soon as you go by your produce and your fruit , cut it up . I'm telling you right now it's easier if you cut it up right away and put it in little baggies or containers than it is to throw it in the veggie drawer to dye . That's what happens a lot of times to my vegetables they go in the veggie drawer to dry but dry dye . You can pre-cut those carrots and celery sticks for hummus . Make sure that you have apples and bananas and berries on hand and grapes Right now grapes are super good .
Speaker 1Have nuts on hand , bag them up for , grab and go . You shouldn't be hungry . So grab a bag of nuts , throw them in your car so at least you have some kind of a snack and a apple to get you where you gotta go , so you're not starving to death the time you get there and then you don't go to town on those Doritos , low-fat string cheese to go . You can wrap those up with turkey , put those in a baggie . Put like four or five in a baggie . I carry a backpack with me that's insulated and so I always have a couple of waters in there , and then I always throw in my snacks , because , living in California , you never know when you're gonna be stuck on the freeway forever and I'm always so worried I'm gonna starve to death or be so thirsty . So pack a bag , always have a little bag of snacks with you so you don't get too hungry . And this is especially true if you are pre-diabetic and diabetic . You need to have those healthy snacks with you just in case that sugar starts to fall . So having these healthy snacks on hand and having them ready to go is gonna help curb those cravings .
Speaker 1Okay , so for meals , stock up on things like pre-cooked whole grains , canned beans , frozen vegetables and broth . You can always use these healthy ingredients to throw it together for a healthy meal . Super easy . Wrapping meals before things start getting busy will save a ton of time . Like I said , you can freeze them in serving sizes and when you're hungry just grab one and just reheat it .
Speaker 1So when are we milk prepping ? I'm saying male , but I mean meal . When are we meal prepping ? How about on your day off or after work , if you already are cooking a dinner , guys , after work . Just cook a little extra . There you go . There's your meal prep time . I will sometimes do meal prepping on a Saturday or Sunday and because I'm off on those days , so you can do it then . But if you don't feel like doing that I mean honestly it only takes like 40 minutes but do it during the week , do it when you're already cooking , just cook extra .
Speaker 1Okay , here's a big takeaway . Don't be too rigid . I know you want to stick with your health goals . So do I . But if there was ever a time to let go just a little bit , it's at this time , and that's fine . Allow yourself to have your cheat meals or your cheat day , if you want . Don't go too crazy . You don't have to like eat a whole box of Captain Crunch or anything , but try to eat smaller portions of what you want , a bite or two . A bite or two of a few goodies is better than scarfing half of a pie , okay , and try , if you can , to eat that protein first . If you fill up on protein and you're getting your daily amount of protein , you're not going to want to eat so much of this type of food . You're going to be okay with having a bite or two . Again , cut yourself some slack , don't spin that . Here's a big thing , guys . Here's a big one . Please Don't spend the entire visit when you're eating with your family and friends during these holidays talking about food while eating the food . Please don't do that .
Speaker 1First of all , not everybody is on your journey . Not everybody is constantly thinking about healthy food , and that's okay . That's what they're doing . You're doing what you're doing , but honestly , it's not that interesting to everyone and this is not a time to start trying to tell people what they should and shouldn't eat or make them feel guilty about what they're eating . So I feel very strongly about this , because that's the one time that I do not talk to people about food . If everybody's fixed the food and we're all surrounded in eating the food , nobody wants to hear one person talk constantly about their own food issues and what shouldn't , should not be eaten while they're enjoying all the goodies during the holiday . Talk about that in January , when everybody else wants to talk about it too . I'm just telling you right now that nobody , when they're snacking down and having their good holiday time , they don't want to hear all about your food journey . So I promise you I don't do it , I don't do it , so don't do it , but everybody's on that same journey . So think about that . Okay , let everyone enjoy this time . If you are on your healthy journey , keep on keeping on . Okay , it's okay for you to do it , but don't talk about it to everybody all the time , especially when they're eating cookies and cakes and stuff , because all you're going to do is alienate them and you're going to make them feel like crap . Okay , so be quiet , eat your food , let them eat their food , let it go . Let everyone enjoy this
Healthy Holiday Season Tips
Speaker 1time .
Speaker 1January is right around the corner and that's the perfect time to talk about calories and all that good stuff . Okay , remember this , babes your health is not determined by a single choice . Cut yourself and others some slack . It's already a stressful time and your wellness is a culmination of all of your choices throughout the year , not just during the holidays . So have a good time this holiday season and use your head when it comes to choices . Moderation is key . Meal prep and planning is going to make a huge difference .
Speaker 1Now , for the pre-diabetic and diabetic , the CDC suggests a few ways to eat healthier , and I want to touch on this . Okay , so this is a nice way to holiday-proof your plan . Eat close to your usual times to keep blood sugar steady . Have a snack in case dinner is late , just like I talked about . Offer to bring a healthy snack or a healthy dish . That's what we talked about too . If you have a sweet treat , cut back on other carbs , like potatoes or bread , during the meal . You know kind of swap out there .
Speaker 1Don't skip meals to save up for a feast . This is big guys . It's harder to manage your blood sugar and you'll be really hungry and more likely to overeat . So again , don't skip meals to save up for a feast . And lastly , if you slip up , just get back to it . Get back to it on your next meal . Okay , buffet advice who does not love a buffet ? Grab a small plate , grab the foods that you like best and then move away from the table .
Speaker 1I suggest , and the CDC suggests , that you start with veggies to take the edge off your appetite . First , veggies and protein . I'm going to slip that in Protein . Eat slowly . It takes at least 20 minutes for your brain to realize that you're full . So I like to tell you all to eat mindfully . Enjoy each bite , chew the food . Just take your time . There's no race .
Speaker 1Here's the big one Avoid or limit alcohol . If you do have an alcoholic drink , have it with food , because alcohol can lower that blood sugar and interact with diabetes medication . So you want to be careful with your drinkies . Okay , fit in your favorites . No food is on the naughty list . Choose the dishes you really love and you can't get it any other time of the year , like aunt Edna's pumpkin pie . Does anybody have an aunt Edna's still ? Slow down and savor a small serving and make sure to count in . Count it into your meal plan , okay . So when you're looking at the big picture , okay , just make sure you're counting that .
Speaker 1In Another tip of another bit of advice Sorry , keep on moving . Take a walk with a family after that big meal . The best talks are on walks , it says me . Get away from the TV , get away from part of the family members that are on their cell phones , get away from the ones that are talking about food . Go for a walk .
Speaker 1I can remember one time when I first met Joe's family . We had Christmas in Scotland and it was cold , but we all went for a walk after we ate and I think we were a group of like six or seven people and it was just such a cool walk . So go for a walk , get to know your family , get away from the inside of the house and , lastly , guys , remember what this season's about Celebrating and connecting with the people that you care about . Focus more on the fun . If you focus more on the fun , it's going to be easier to focus less on the food . So that's what I have for you today , balance
Holiday Season Moderation and Balance
Speaker 1Babes .
Speaker 1Have a beautiful holiday season and remember that moderation is key . Keep your snacks handy and just don't overindulge . Have a little bit of everything . Little bit , all right , guys . Thank you so much for listening . If you like this show , please share it . Like it . I hope that you got some good advice from it . If you have any questions , you can always DM me . You can visit me on Instagram at Balance Babes Fitness Food , also on my website , wwwbalancebabesfitnessandfoodcom . This is Rebecca . Happy holidays Bye . Thank you , friends , for joining me on the BWB podcast Balancing with Rebecca . Until next time , keep on balancing , babes .