The Leftfield Nutritional Guide to the Holidays
Holiday dietary advice usually falls into one of two extremes. Unrealistic, unless you want to eat broccoli and poached chicken every day, or the sort of sound-byte infotainment that’s bugger all use to anybody: some of the advice on offer at Easter included the dietary gem that crème eggs are more fattening than hollow chocolate eggs.
Knowing science has confirmed caramel filling has more calories than air helps me rest easy. Even lettuce, while not very creamy, would still be more fattening than EMPTY SPACE.
If that’s news to you, get into them. Caramel is the least of your worries.
How to live it up during the holidays and stay in shape.
Yup, really.
As always we'll kick things off between the ears.
Mindset
Whatever your intentions, at this time of year we are presented with a perfect storm. Lots of (unhealthy) food on offer, the alcohol that usually goes along with it, and the opportunity to be even less active than usual all combined with the attitude that:
It’s Xmas
It’s New Year
My friends are here
My family is here
My dog is here
So I‘ll just
have 1 more
have 2 more
have 3 more
finish the case.
What can it hurt?
It can hurt a lot.
In fact, I’ll bet you know exactly how much it can hurt because you did it last year. And the year before that. And the year before that.
This always results in extra flab come January – just in time for you to hit the beach in the New Year.
Believe it or not, I too used to have fun once. Way back in my murky past I liked to get loose.
Very, very loose.
Without going into any detail whatsoever, let’s just say that back then I would have been the first to laugh my arse off at the idea that having fun, really is more fun, when you have all your ducks in a row.
At the time, if my ducks were in a row, it was a conga line,
But that’s another story.
What does this little flashback tell us? Only through extensive trial and frequent error I have found that you will probably have a bit more fun at any party, safe (if not smug) in the knowledge that you have exercised, and eaten well leading up to it. That much happier it’s not also a funeral for your future plans.
Motivational quotes tend to make me want to wish for armageddon but on this occasion, it seems fitting.
Don't give up what you want most for what you want now
- can't remember who
Use the following practical strategies to fully enjoy the holidays, spend time with friends and family, and really celebrate while still minimising any damage. No need to turn up to the BBQ with a plate of carrot sticks. Put away the quinoa and listen up.
SIMPLE NUTRITION STRATEGIES
Firstly, reread the subheading above, paying particular attention to the word ‘strategies’.
Now, if you'd be so kind as to read the following definition:
strategy |ˈstratəjē|
noun ( pl. -gies)
a plan of action or policy designed to achieve a major or overall aim : time to develop a coherent economic strategy | shifts in marketing strategy.
• the art of planning and directing overall military operations and movements in a war or battle. Often contrasted with tactics (see tactic ).
• a plan for such military operations and movements : nonprovocative defense strategies.
ORIGIN early 19th cent.: from French stratégie, from Greek stratēgia ‘generalship,’ from stratēgos (see stratagem ).
Notice both the section emphasised in bold referring to a plans, design, and overall aims, and the total absence of ‘doing what I feel like and seeing where I end up’.
Good.
Now divide your holiday into 2 simple categories, numbered as shown in the following example.
Party time
The rest of the time.
Done that? Good.
Now, go and have a long think about what your major or overall aim come the end of the holidays really is. Depending on what this happens to be, then these 2 categories may well be skewed heavily in favour of one or the other.
Essentially this comes down to frequency versus intensity.
Lets say you have something lined up every day. In that case you are going to have to be a lot more restrained than if you only have a couple of occasions in which you plan to cut loose. Essentially, you can make this work in either one of two ways...
A couple of parties = Charlie Sheen
Lots of parties = Maggie Beer.
If you stick to (what is hopefully) your normal whole food based diet – good protein, lots of fruit and vegetables and the occasional starchy carb or sugary dessert, for ‘the rest of the time’. Then you can then just enjoy the other occasions with no/few restrictions when most appropriate – Xmas lunch, a friends barbecue, eating out etc.
At this time of year there are going to be endless opportunities so be selective. So your number 1 strategy is to….
Be strategic and pick your moments.
Deciding that you are going to eat the packet of Tim Tams you’ve just spied in the cupboard is probably not the best option when you have are meeting friends at a cafe later that day.
Of course, you can have party time with the Tim Tams, but that then means “ just a salad for me, thanks” at the café.
It also means that, strategically speaking, you are a dumb-arse.
Unless it’s party time, ensure your caloric intake from liquids is ZERO.
With a morning coffee being the exception, drink water, or green tea. If it is party time then alternate your drinks with water and also steer clear of mixers and fruit juices – you will feel better the next day for it also.
Remember, it’s all about calories in versus calories out.
If you know you are going to be eating a big celebratory meal later in the day, then eat lightly leading up to it, and vice versa. If you eat a big breakfast then taper off in the evening.
Ideally, train early in the day (see exercise section), have a light protein and vegetable breakfast (omelette) and then ‘fast’ leading up to your holiday feast. This way you can begin your festive meal in a calorie deficit and even a large meal with a significant amount of carbohydrates will be used to restore energy reserves first before spilling over into fat stores.
Bear in mind that its going to be very hard to stay inside that deficit if you are going to eat rubbish, but wholefoods in reasonable amounts – no worries. Note that this is a special occasion technique. Ensure that you eat as normal on all other days.
Leave the leftovers, or give them away.
Xmas lunch for a few hours is no problem. Xmas lunch that lasts 4 days will be. Make it easy on yourself and keep your environment free from temptation. Enjoy the meal and then get back to normal programming.
The holidays last for most of us a couple of weeks so while you may not be looking to hit your peak physically, they can be a good opportunity to experiment with some different ideas and trial them for a short time.
Whatever you do, any plan will see you better off than just winging it. You already know how the alternative pans out so give it a shot. See if you can find that happy medium where you can minimise the damage, and have fun at the same time.
Happy Holidays!