The Christmas season is well and truly upon us - and here's the good news; being an athlete does not mean you miss out!
You’ve worked hard all year, so you deserve to join in the festive party season without feeling guilty - but it’s so easy to undo a lot of good work by losing your discipline. So here are 5 quick tips to keep you on track:
# 1. Plan ahead
Don’t let the Christmas and New Year period become an all you can eat food-fest. Have some key dates when you know you will indulge in eating and drinking that is outside your normal routines. If you know you’re out for dinner then go easy on other meals. Yes, you are also going to be surrounded by lots of treats, of course they taste good but this is momentary and will not serve you well longer term, so try to keep this under control. Visualise these for what they really are, reconstructed lumps of refined sugar and limit temptation by not having the house filled with boxes of sweets! If you are looking for snacks, stock up on healthy options like nuts, fruit and maybe some dark chocolate.
# 2. Be mindful
Everything is fine in moderation, the danger is that moderation is difficult to define and even more difficult to manage. The good thing is that turkey is protein rich and there is going to be an abundance of this before the bird is finally finished off. This should mean you will feel fuller for longer and be less likely to binge between meals. Remember on average it takes 15 minutes for your stomach to signal your brain that it has been satisfied, so take your time over your meals, relax, savour your food, put your knife and fork on the table between bites and engage with your company - all of this will help avoid overeating
# 3. Eat plenty of veg
The great thing about this time of year is the availability of a wide variety of delicious winter vegetables. These are not only low in calories but are packed full of vitamins and minerals that will support your health and immunity. So fill your plate with all the great coloured vegetables and salads - and try to limit fried foods, bread or pastry
# 4. Alcohol
Ok - it's hard to imagine a social occasion or celebration that does not include alcohol, but this is high in calories and very low in nutritional value. The more alcohol you consume the weaker your resolve will be in maintaining discipline around this and other choices including eating habits and turning up for that early morning bike or run. But that doesn’t mean you must abstain completely, just be careful, moderate your intake and try to consume twice as much water to stay hydrated. It is also a good idea to avoid high sugar soft drinks and mixers.
# 5. Training
Unless you are preparing for a big race immediately in the new year then this is a time for a more relaxed training routine. There is still a big benefit in getting some exercise done as it will minimise any fitness losses and help create a balance in the 'calories in -v- calories out' equation. There are going to be dates over the holiday period when your normal training facilities will be closed, but the good news is that the great outdoors is always available and it's free!. Keep it relaxed and look out for some festive events that will encourage you to get out for some fresh air and keep moving. It is also important to have a date in your diary for proper training to restart, don't let your holiday routine become a new normal
Enjoy a fabulous Christmas!
