Published: November 9, 2022 | Updated: November 21, 2023
During the holidays it can be to keep up with health and fitness goals.
Whether those goals are:
We are striving for our goals and want to try our hardest to stay the course! I hope the following blog will help you all focus, have fun and stay on the path to greatness you are paving for yourself now!
Step 1
Gravitate toward the green sides: Fill half your plate with a variety of vegetables. They’re full of nutrients and fiber to help you with recovery and overall health.
Step 2
Fill up on protein: Fill a quarter of your plate with lean protein (turkey breast, pork loin, tofu, and chicken breast).
Step 3
Pick a starch: Pick one or two of your favorite carbs and fill the remaining quarter of your plate (potatoes, rolls, stuffing).
Don’t forget dessert! Why? Because it tastes good and you’re allowed to enjoy the holidays!
Add gingerbread sugar-free syrup, sprinkle nutmeg on top and skip the whipped cream.
Add nonfat milk and double-blend with sugar-free mocha and sugar free peppermint syrup.
Serve with warmed pita bread triangles.
Meal frequency/consistency is key, especially in regards to a muscle-building and performance goal.
Do not go a full day without eating in anticipation of a larger meal later that day. Keep up with your normal eating routine — eat about every three to four hours.
Be sure to include a protein and carbohydrate source in all of your snacks. Try having a small snack high in protein before going to the event so you don’t potentially have cravings and overeat.
As an active individual or athlete, it’s OK for your plate not to look the same as your family or friends. You are fueling to perform, reach body composition goals, prevent injury and recover. Focus on your own plate and avoid comparing with others!
Conclusion
Is it just me or did 2022 take about five seconds to get back to Costco and Walmart having Christmas trees and Starbucks having pumpkin spice lattes? Well, here we are!
If you have a lot of events to attend, put on an apron and make some of your own dishes — this way you know you will have options that you like and that are aligned with your goals. Not great at cooking? Use this time to experiment and have fun! Keep it simple and try to enjoy the moment.
*I share some recipes below that can be a good start!
Consider getting your training in before an event. That way it is done and out of the way, and there is no need to stress. Wake up an extra 30 minutes early and get a run in, or a quick high-intensity interval training (HIIT) workout. After a solid training session, calories more likely will be used for muscle recovery and growth!
When traveling, it’s easy to go through a drive-thru for a snack. Instead, pack a small cooler or lunchbox with nutritious food that will keep you full and enhance your performance and recovery!
Aim for protein plus carbohydrate
Try your best to stick with your normal routine, like eating at similar times throughout the day. Traveling may make food choices different, but try to maintain as much consistency as you can.
Having pre-packed healthy and filling snacks should help you avoid food decisions that aren’t aligned with your goals. If you have no other option than going to a fast-food restaurant, here are some things to consider
We all love a good holiday coffee from Starbucks or a decadent treat. Here are some healthier options that will still satisfy your sweet cravings.
The flavorful marinade is created in two steps. First, a quick spin in the food processor creates a paste from aromatic ingredients and seasonings. Then finely chopped garlic and rosemary are stirred in to help form a crust with appealing texture and concentrated bursts of flavor.
Preheat the oven to 425 F. Wrap each tenderloin in bacon, working in a spiral from top to bottom and letting each layer overlap slightly, until completely covered (about 5 bacon slices per tenderloin). Secure any exposed bacon slice ends with toothpicks.
Arrange rosemary sprigs on a rimmed baking sheet. Arrange pork on top of the rosemary. Brush tops of tenderloins with oil. Roast pork until it reaches internal temperature of 140 F for medium-rare (about 20 minutes) or 145 F for medium, (about 25 minutes). Transfer to a cutting board and let rest 10 minutes before slicing. Serve with cranberry sauce alongside, if desired.
Onion topping:
Bring water to a boil in a large pot. Boil green beans until al dente. Drain and set aside.
In a separate pan, saute onions in 1 tablespoon olive oil until brown. Remove onions from the pan and set aside.
In the same pan used to saute the onions, add mushrooms and saute until soft. Add in enough flour to coat mushrooms. Next, pour in milk, whisking as you pour. Add water, cottage cheese, Parmesan, salt and pepper, and whisk until cottage cheese melts.
Add green beans into the mushroom sauce and stir to combine.
In a bowl, mix onions with breadcrumbs, Parmesan and water and stir to combine.
Spray casserole dish with cooking spray and pour in the green bean mixture. Top it with the onions and bake uncovered about 25 minutes.
Wrap sweet potatoes in aluminum foil and bake in preheated oven for 1 to 1 1/2 hours or until soft.
Remove from oven, cut in half and let cool. Remove and discard skins and set sweet potatoes aside.
Reduce oven to 375 F.
Add applesauce and sweet potatoes to blender. Blend until smooth. Add melted butter, cinnamon, salt and nutmeg and blend.
Transfer to 9-inch baking dish and sprinkle top with pecans and topping. Bake at 375 F for 25 to 30 minutes
Pour into serving bowl and sprinkle with cinnamon.
Serve with crackers, shortbread cookies or warmed pita bread.
Marisa Faibish, M.S., R.D., CSSD, LDN, is lead performance dietitian at Norton Sports Health Performance & Wellness Center.