Hello Holidays!!!! Hello all of the festive foods that build the memories of the holiday season. Sometimes they can help us build the physique we are aiming for, when the weather gets warmer.
In order to build muscle, our bodies need extra calories!!! We can make sure those extra calories (at least some of them) go to the right places.
Let’s talk protein! Turkey is a holiday favorite, and an amazing lean protein! The good news is, those holiday leftovers can be put to use in building and maintaining muscles. Take those turkey leftovers and divide them up into 4-6oz portions and start your meal prep containers for the week! Lean protein should comprise roughly 30-40% of your daily calories.
Carbs!! We all love carbs. Aside from the desserts, a lot of what we prepare for the holidays can be pretty good for you. Sweet potatoes are one of my favorites!!! Carbs are also important in muscle building, and they assist in the process of muscle synthesis (muscle making). Some other good complex carbs are rice, quinoa, squash, beans, etc. Carbs are not the enemy!
What about fats? What about them? Well fats are the most calorie dense macronutritents, so they can easily add up to a lot of overeating without being aware. Nuts are healthy, and they are very caloric. Be aware of portions when grabbing a handful of nuts. A serving of almonds and most other nuts is about 8-10 nuts. Get nuts that need to be shelled. You will most likely indulge less. Keep in mind that we also may use a lot of oil in cooking. Be mindful and substitute avocado, or coconut oil spray for preparation when possible. Many veggies are just as good, if not better, roasted on a sheet pan instead of sautéed.
Sweets!! A few treats, enjoyed in moderation, keep you enjoying the holiday season! My top advice is to ENJOY!!!! Definitely have some goodies during your holiday meals. If you really want to stay on track, stick to having these treats during the festivities, when they can truly be enjoyed.
Alcohol!!! Okay, there is no nutritional value to alcohol. A great piece of advice someone gave me is, “if you are going to have an off plan meal, eat it, have dessert, or have an alcoholic drink.” If you are going to drink and want to stay on plan as much as possible, opt for vodka or tequila, with seltzer water and lime. There are also plenty of low calorie mixers on the market. The mixed drinks can add up to a lot of calories. Make your first drink a fancy, mixed drink, and the rest stick to the above recommendations.
Don’t skip the workout!!!! You can’t build muscles, without working your muscles. Resistance training is really going to pay off BIG this season. Punch bags, lift heavy things, and move your body. Don’t skip those workouts. You may notice I have been adding some lifting sets into our active rest periods. That’s completely intentional! You know I love to see your amazing results as much as you do!
When the holidays pass, and we start to dial back in to regular eating, I’ll be looking forward to supporting you there too. No sense in EVER beating yourself up after the fact. Keep calm and Holiday ON!!!
Love you,
Coach Shira