Surviving the holiday party season
As the holidays approach, the number of social gatherings and parties packed into the next few weeks will be numerous. While indulging in a few treats over the holidays won’t derail your progress, a steady stream of regular get-togethers and celebrations over four to six weeks (or eight...who’s counting) can really start to add up. This can have a big impact on your ability to stay on track towards achieving your goals. Here are a few ways you can make it through the holiday party season while balancing your nutritional needs and continuing on the path to success.
Go in With a Plan
One of the great things about flexible dieting is, that with a plan laid out, you really can eat whatever you want. Do you want to indulge in two glasses of wine? Great! You can do that. Do you want a piece of pumpkin pie? Awesome! Plan for it. Do you want a few cookies off the buffet table? No problem! Account for those ahead of time and plan the rest of your day around them. Holiday parties are rarely a spur of the moment decision. (Unless you get invited to a surprise party...in that case, surprise!) You’ve known your employer was going to hold that holiday office party for almost a month now. Plan ahead for these events by pre-logging a few drinks and foods that you already know you intend to enjoy. Then front-load your day with any lean proteins or nutrient-dense veggies needed to balance out those macros.
Offer to Bring Something
What’s the best way to ensure that there is at least one healthy option available at that upcoming party? You guessed it! Offer to bring that dish yourself. One of the best ways to maintain control over the food options that will be available to you at holiday parties is to participate in the planning and cooking process. Not sure what to bring? There are a ton of excellent recipes on the Black Iron Nutrition blog, like these Pumpkin Pie Protein Squares, Chocolate Greek Yogurt Fruit Dip, Coconut Curry Butternut Squash Soup, Protein Pumpkin Spice Cake Pops, or Hasselback Bacon Laced Sweet Potatoes.
Practice Mindful Eating
We’ve all been there. You are busy rushing from shopping at the mall for holiday gifts to soccer pick-up to baking cookies at grandma’s house––and you can’t miss out on that beloved tradition. Somewhere along the way you stopped being intentional about the foods you use to nourish your body and succumbed to the dreaded nutrition blackout––a real phenomenon where you literally have no idea what you ate over the past 24 hours. (It’s real, I swear.) The best way to avoid this scenario is to S-L-O-W down. Take your time as you peruse the party buffet line or grandma’s Christmas Eve spread. Make thoughtful decisions about which appetizers or desserts you are going to allow yourself to enjoy, and which ones you can do without. Take your time chewing your food and savor the wonderful flavors of those special holiday recipes you just can’t get the rest of the year. The most important key to this approach is to make sure you are being mindful––being conscious or aware––of what you are choosing to eat. No blackouts allowed.
Focus on Life Between the Parties
Normal life continues in between all of the celebrations throughout the months of November and December. I repeat normal life continues. While there may be more events and your holiday shopping list may be long, there will still be plenty of days where you are just moving through your normal daily routine. It is important to continue to practice the habits that you have drilled in all year long on these “normal” days. Continue to food prep and plan your meals out in advance, prioritize nutrient-dense foods, and keep hitting those workouts. Holiday parties are fun and meant to be enjoyed. Nobody feels good when a couple of holiday parties turn into a holiday party bender. The day after that evening of holiday cheer, get right back into the routines and practices that make you feel your best.
Balance Memories with Macros
The most important thing to remember this time of year is the importance of making memories that will last a lifetime. I often ask myself before heading into a situation if the memories are more important than the macros. If the answer is yes. That’s okay! Feel comfortable and confident in that decision and just be present with family and friends as you enjoy yourself and make holiday memories that you will cherish forever.
Don’t forget! No matter what happens, at Black Iron Nutrition you’ve got a coach by your side ready to help you through any holiday situation you may need support navigating. We are always here to guide you as you achieve your goals.
Written by: Diana Toole, Nutrition Coach