5 EASY WAYS TO SMART HOLIDAY EATING

By: Beth Aldrich

You catch a glimpse of yourself in a full length mirror and are taken aback by the sudden weight you seem to have gained recently. Never fear. There is hope, just arm yourself with some common sense advice and mindful eating. 

KNOW YOUR MACROS By understanding the basics of macros: fat (avocado, grass fed butter, olive or coconut oil), protein (fish, chicken, beef, eggs or vegetarian sources), and carbohydrates (fruit, vegetables, brown rice, Ezekiel bread, yams).  A balanced plate will follow the 40/40/20 plan. For simplicity, a 1500 calorie a day plan would include 600 calories of both protein and carbohydrates and 300 calories of fat. In terms of grams (which is listed on most food labels): 150 g of protein, 150 g of carbs, 33 g of fat. 

Get Started Read labels for portion sizes, keep measuring cups and a kitchen scale on hand, and search online for nutrition information. In no time at all you will start to “know” the numbers and portion sizes of certain foods that you regularly eat. Think one serving of protein is the size of your palm, or fat is the size the top of your thumb.

Meal Plan It may seem like a hassle, but in the long run, it saves time and keeps you on point. Twice a week, simply cook up a few days worth of staples to store in the refrigerator—chicken breasts or salmon fillets and plenty of steam veggies to quickly add a handful to every meal. Stock up on rice cakes, Ezekiel bread, and pre-cooked brown rice to include a sensible carb to balance your plate.

Become Accountable Once you figure out what you want to eat throughout the day, write it down in a small notebook or use an app (see below). Every successful person knows that what gets measured and reported or accounted for, gets improved or reinforced. If you measure and report your food (to yourself), your results will improve quickly because of your accountability. 

CUT IT OUT Your body doesn’t know how to process artificial ingredients and over-processed foods so it messes everything up inside. Learn to read labels and if you don’t know what it is put it down and walk away. ALso, don’t drink your calories—hydrate with fresh, pure water! You need at least 1/2 your body weight in ounces every day.

MOVE Incorporate movement into your day. Walk to meetings, take the stairs, do stomach crunches, contractions or squats at your desk. 

Boredom! Don’t eat while driving, watching TV or sitting at your desk. Think about the food you are eating and be thankful for it!

Everyone is different, but the basics apply to everyone. How their body responds depends on age, metabolism, and timing. Be patient, good things take time and consistency.