Staying on Track with Nutrition During the Holidays

By, Dorette Franks– O2X Nutrition Specialist, RDN, LC

Did you know that individuals consume up to 6,000 calories on Christmas day¹? That’s three times over the recommended daily calorie intake. What’s more, daily energy intake ticks up as the holidays approach. With the heralding of yuletide greetings and filled festivities, the holidays can also be a tricky time to navigate health goals. However, it’s not too late to “reset” and push off from here.

To champion your resolve in maintaining healthy practices over the holidays, O2X has put together twelve tips (or practices) to champion your goals. Read through the practices and choose one or two practices that really resonate for you and feel achievable.

1. Create a Plan

To champion your success, create a goal with a “Plan A” and “Plan B” (“B” is for back up). The goal should be “SMART”, meaning “specific, measurable, achievable, realistic, and time oriented”. The goal should also be something you enjoy – this increases the likeness of success. Share your goal with key supporters that encourage and may even join in.

2. Start the Day Right – Fuel Right.

Kick the day off by breaking-the-fast. This includes eating a healthy breakfast that supports physical and mental performance, blood glucose stabilization, and minimizes overeating later in the day. Include quality sources of high-quality lean protein, fiber-rich carbohydrates, and heart-healthy fats. Eggs or egg whites, salmon, poultry, and tofu are examples of high-quality lean proteins. Fiber-rich carbohydrates include whole grains, such as steel-cut oats, whole-wheat toast, quinoa, as well as non-starchy vegetables like dark leafy greens, bell peppers, mushrooms, etc. Heart-healthy fats include plant or cold-water fish sources, such as avocado’s, olive oil, walnuts, pumpkin or hemp seeds, and ground flax, as well as salmon, tuna, sardine, or herring. To check all the boxes, try having a vegetable scramble with a slice of whole-wheat toast and some avocado or steel-cut oats with ground flax, walnuts, and a hardboiled egg.

3. Snack For Satiety

“You’ll spoil your appetite”. Does this bring back memories? Saving one’s appetite can lead to unhinged, uncontrolled, unintended, and unhealthy eating patterns. Prior to that gathering, arrive lightly fed rather than overly famished. Healthy snacks that contain both quality sources of protein and fiber improves satiety (hunger) and supports making healthy food choices. Apple slices and nut butter or vegetables and hummus are great options.

4. Hydrate Right

Hydration plays a key role in cognition, mood, fatigue, sleep, immune function, conversion of food to energy, performance, weight management, and so much more². Speaking of weight management, did you know that dehydration can be mistaken for hunger and lead to overeating? Hydrate right by sipping water, tea, soup, or sparkling water. Fruits and vegetables are also a great source of water.

5. Alcohol and other AF Libations

Not only does alcohol dehydrate the body, but those liquid calories can quickly add up, leading to impulsivity, particularly around food. Navigate the libations by drinking a glass of water between alcoholic beverages. Or if you are seeking to enjoy libations AF (alcohol free), then BYO “NAB” (non-alcoholic beverage). Nowadays, there’s a vast variety of great tasting NA craft beer, wine, and mixers. Kombucha is another great option. Or add some zing to a sparkling beverage by adding lemon, ginger, and a hint of cayenne. Get creative and have fun!

6. Strategize The Plate

Build your plate with foods that support your commitment to health. To do this, strategically carve out the plate into portions as: ¼ lean protein, ¼ whole grains and starches, and ½ non-starchy vegetables. If you’re not in control of what is being served, ask for a smaller portion, use a smaller plate, or share a meal. Don’t love it? Then leave it. The old adage of clearing one’s plate adds up to extra calories.

7. Mindfulness

From the time eating begins, it can take the brain 20 minutes to signal fullness. To avoid overeating, slow down, pause between bites, and sip some water. Savor the flavor, texture, smell, and presentation of the food. Relish the nostalgia and reminisce on times present or past. Perhaps, save room for some dessert.

8. Be Physically Active

Get moving with some physical activity, be it a brisk walk or hike, local 5K, yoga, or a game of flag football. Being physically active not only boosts the metabolism, but stimulates the production of endorphins, those “feel-good” hormones that play a role in energy, cognition, self-esteem, and pleasure.

9. Fun Without Food

Take socializing outside of the kitchen and have fun without food. Try activities like playing a game of cards or a board game, engaging in crafts with the kids, going on an outing, or volunteering. These things keep the laughter coming and memories building.

10. Self-Care

Holidays can be emotionally loaded and filled with stressors. Manage stress by balancing what’s in your control and plan ways to navigate the obstacles. This can include avoiding risky situations, getting more sleep, drawing a line, or taking a walk. Above all, be gentle with yourself, forgiving, practice compassion and kindness and remember to push off from here.

11. Gratitude

Practices of gratitude go beyond the plate. Gratitude reduces stress, improves mental health, and creates a more positive outlook³. It helps one redirect their thoughts and hit pause. Being with friends, health, a hike in the woods…what are you grateful for?

12. Reward Yourself

Acknowledge, celebrate, and reward your achievement…in that moment no matter how big or small. Reward yourself with an activity or outing, personal care indulgence, or social time spent with friends or family. Rewards are meant to carve out a lasting experience or memory and… should be non-edible. You get the picture, whatever you do, make it fun!

What’s a change that you can make that brings you 1% closer to your health, wellness, and performance success?

References:

1. Abdulan IM, Popescu G, Maștaleru A, Oancea A, Costache AD, Cojocaru DC, Cumpăt CM, Ciuntu BM, Rusu B, Leon MM. Winter holidays and their impact on eating behavior- a systematic review. Nutrients. 2023 Sep 28; 15(19):4201. doi: 10.3390/nu15194201. https://pmc.ncbi.nlm.nih.gov/articles/PMC10574044/
2. Liska D, Mah E, Brisbois T, Barrios PL, Baker LB, Spriet LL. Narrative review of hydration and selected health outcomes in the general population. Nutrients. 2019 Jan 1;11(1):70. doi: 10.3390/nu11010070. PMID: 30609670; PMCID: PMC6356561. https://pmc.ncbi.nlm.nih.gov/articles/PMC6356561/
3. UCLA Health. Health benefits of gratitude. 2024. https://www.uclahealth.org/news/article/health-benefits-gratitude#:~:text=Taking%20a%20moment%20to%20be,to%20help%20with%20overall%20relaxation

About O2X Nutrition Specialist Dorette Franks:

Dorette Franks, MS, RDN, is an O2X Nutrition Specialist. As a board-certified Registered Dietitian Nutritionist (RDN), Dorette graduated with honors, earning a Master of Science in Nutrition and Human Performance from Logan University, completed a dietetic internship through Iowa State University, received a Bachelor of Science in Dietetics from San Francisco State University, and holds coaching certifications on behalf of USA Triathlon and USA Track & Field.

Dorette has worked in the field of nutrition and human performance since 2004. Following the completion of her first Ironman New Zealand in 2001, she quickly established her career as an endurance coach. In 2005, she led as head coach for the San Francisco Nike Women’s Marathon and has continued to coach runners and triathletes to successful Boston Marathon qualifications and Ironman finishes. Dorette is a six-time Ironman finisher, placing 1st in division and 3rd overall female at the Full Vineman, division winner at Ultraman Canada, a three-time Boston Marathon qualifier/racer, and represented Team USA at the USA Triathlon Long Course World Championship.

About O2X Human Performance:

O2X Human Performance provides comprehensive, science-backed programs to hundreds of public safety departments, federal agencies, and the military. O2X works with clients to elevate culture, improve mental and physical wellbeing, support healthy lifestyles, and reduce healthcare costs associated with injuries and illnesses. Driven by results and cutting edge research, O2X programs are designed and delivered by a team of Special Operations veterans, high level athletes, and hundreds of leading experts in their respective fields of human performance.