How to cruise through Christmas. P.s. Eat Pavlova
EAT SLOWLY
This is a super power that not many people utilise. Slowing down whilst eating can increase the enjoyment of your food, improve digestion and help with portion sizes. It takes 20 mins for your stomach to talk to your brain to let you know you are full. When we go too fast, we often go past the point of satisfied to stuffed. We love this practice as you can do this anywhere, anytime with any meal!
AIM FOR PROTEIN & VEGE
Protein is the body's primary source of building muscle and lean mass. It helps us feel satisfied & recovered. Having a high muscle mass also helps when we eat extra calories because our muscles are hungry! Vegetables are nutrient-dense and low-calorie. They are packed with fibre & micronutrients. At CFMR Nutrition our focus isn't on taking away from your food choices. It's just about adding what's important. We know you're going to get lots of carbs and fats in over the festive season with all the delicious desserts and long lunches. So when you are at the buffet, just be sure to add at least 1 palm of protein and 1 fist worth of vegetables. Obviously not all carbs and fats are treated equal, but we’re going for progress not perfection right now.
THINK ABOUT YOUR BASELINE
When we look back at decisions we've made after the fact we may feel guilt or shame because they don't line up with our current goals or values. When going into a time like Christmas or holidays where you feel out of routine or challenged in social situation's. It's good to have a little pep talk with yourself. What are my intentions for this time. E.g. I want to enjoy Christmas with my family, I want to feel rested and be social, but I don't want to feel lethargic and sluggish. Once you’ve set your intentions, consider the actions that will help you. That might look like saying no to every invitation, saying yes to dessert, saying no to drinks at every social opportunity, saying yes to non alcoholic drinks or more water, it might be skipping the gym for a couple of days and walking the dog with the kids instead. It’s your choice!
LISTEN TO YOUR BODY
This might be a tricky one for some people, who've never really done this before. But now's a good time to start practising! Before each meal check in with yourself. How do I feel? Hungry, tired, thirtsy, sore, stressed, content? Maybe you're feeling some physical symptoms that you are not sure of. Be curious, Notice them, attempt to name them. Then put an action to that. Maybe you're feeling super tired, have a nap, go to bed early. Maybe you're stressed, spend 20 minutes doing something to help you destress like walking, reading a book, getting outside. If you need help with this, book a nutrition intro.
GET SOME NEAT
It can be such a busy time of year, that our routines and gym memberships can get pushed aside. First of all plan ahead. Try to book in a time that you can add exercise to your week in advance, make a booking as a mini commitment to yourself. If you've decided your baseline is just to keep moving. Then just keep that Non-exercise activity thermogenesis (NEAT) up. Pretty much means incidental activity. Jump on the trampoline with the kids, go for a beach walk after dinner, offer to rock a baby, do some gardening. Walk home from town! Whatever you're doing, consider if you can add NEAT to it.
ENJOY
Enjoy yourself! Food is more than fuel for our bodies. Whilst that is an important part, it's not the only part. We eat for pleasure, traditions, culture, to be social, to show love! When we deprive ourselves we end up cutting absolutely sick when we get the chance or finally give ourselves permission. Remember you're an adult who is absolutely allowed to do/eat whatever you choose. If you spend all year avoiding pavlova like it’s going to kill you then times like this is going to be utterly hard to resist. You’re only human! Note to self. add eating pavlova slowly to your baseline. If your relationship with your body or food is difficult, we are only a free nutrition consult away.
Finally remember HAVING GOOD HABITS ALL YEAR ROUND is really going to help you. It’s the small habits done consistently that have the biggest impacts!
If your habits and Nutrition is something you’d like to focus on in the New Year, jump on our Group Nutrition Challenge starting 8th January or Book a free Nutrition Intro
