Holiday Survival Guide +Recipes

I hope you are enjoying prepping for the Holidays! This time of year always seems to bring on a little bit of anxiety for my clients. I get tons of questions just like this….

  1. What should I eat?

  2. How much should I eat?

  3. Will enjoying Holiday festivities derail my progress?

  4. Will drinking alcohol stall my results?

  5. What do I do with the leftovers?

Here’s the deal!

  1. You should eat what you LOVE during the Holidays!

  2. You should eat just as much as you usually do! No need to stuff yourself to the point of misery!

  3. Enjoying the Holidays with family and friends will absolutely not derail your progress!

  4. Alcohol tends to slow down any fat burning efforts we are working towards so your best bet is to eat and drink as you normally would leading up to your festivities and then partake as you like! It’s like putting yourself in the best possible place prior to an expected day off your plan. The damage will be minimal if at all!

  5. Leftovers should be sent home with guests! Keep your favorites though and only enough for one more meal!

My goal with my own nutrition as well as each of my clients is to always find balance. Restriction never works, being unsocial at gatherings is uncomfortable, and stressing about meals creates anxiety and overwhelm. Guess what a combination of restriction, discomfort, anxiety and overwhelm equal…Weight Gain!

That’s right! By stressing yourself out over one meal you could actually create a cortisol response to your stress and trigger fat storage. Not to mention…stressing about things rarely changes the outcome. You will more than likely eat the meal anyway. So now you’re stressed, your body is in fat storage mode, and you’re eating all kinds of fatty/starchy foods and feeling guilty about it. 😔

OK! So let’s not do any of that! Deal??

The better idea is to have a plan! And lucky for you I have one for you right here!

  1. Decide what you will eat and stick to it. If you know you are a snacker or grazer. (Me!!) make a small plate with a little bit of each appetizer that you want on it. Believe me! A chip here, a chip there or a handful of this and handful of that will add up!
  2.  Make a big glass of water with lemon! Keep it full and refill often! Often times we just need something in our hand! You’d be surprised how you can stave off the hankering to snack if you’re sipping on water!
  3. If you have your Holiday meal mid day or for dinner don’t skip breakfast!! So many people “save” up all day so they have room for the big meal! A Holiday meal with all the trimmings, appetizers, drinks and desserts could easily be 5000 calories! I know!! Crazy right! The better idea would be to have your normal breakfast and a healthy low cal snack. Then you’ll be less likely to pack on the potatoes and gravy until you’re stuffed!
  4. Relax! Spend about 5 minutes thinking about what you want to eat! Maybe you’re excited about the pumpkin pie, or your moms famous stuffing! Think about the things you love ❤️ and let yourself indulge in those things! The other stuff is good but focus on what is going to bring you happiness.
  5.  Always be thankful that you have this time to spend with family and friends! Enjoy them, enjoy the food, and know that your goals will be there waiting for you tomorrow with open arms. 😊
 

Try these lower calorie swaps to some of your Holiday favorites!

Cranberry Sauce

Cranberry Sauce
Serves 8
Write a review
Print
91 calories
24 g
0 g
0 g
0 g
0 g
129 g
5 g
17 g
0 g
0 g
Nutrition Facts
Serving Size
129g
Servings
8
Amount Per Serving
Calories 91
Calories from Fat 1
% Daily Value *
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 5mg
0%
Total Carbohydrates 24g
8%
Dietary Fiber 3g
13%
Sugars 17g
Protein 0g
Vitamin A
1%
Vitamin C
26%
Calcium
4%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 12 oz. fresh cranberries
  2. 1 cup pears (or apples) skinned, cored and diced
  3. 1 cup water
  4. 1/2 cup natural real maple syrup
  5. 1 tsp. cinnamon
  6. 1 orange, juiced
  7. 1 tsp. orange zest
Instructions
  1. Rinse cranberries and place in a pot on the stove over high heat with the water. Add diced pears and bring water to a boil. Once boiling, add remaining ingredients except the orange zest.
  2. The berries will begin to burst, thickening the mixture into a sauce. Stir frequently. Once all the berries have burst reduce to a simmer. Add in orange zest and continue stirring occasionally for about 10 minutes.
  3. Remove from heat and allow to cool for five minutes. Cover sauce and chill in the freezer for several hours before serving.
  4. Enjoy!!
beta
calories
91
fat
0g
protein
0g
carbs
24g
more
Tara Carr Fitness http://www.taracarrfitness.com/

Sweet Potato Casserole

Sweet Potato Casserole
Serves 8
Write a review
Print
98 calories
17 g
0 g
3 g
2 g
0 g
67 g
188 g
8 g
0 g
3 g
Nutrition Facts
Serving Size
67g
Servings
8
Amount Per Serving
Calories 98
Calories from Fat 26
% Daily Value *
Total Fat 3g
5%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 188mg
8%
Total Carbohydrates 17g
6%
Dietary Fiber 2g
8%
Sugars 8g
Protein 2g
Vitamin A
138%
Vitamin C
2%
Calcium
3%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 sweet potatoes
  2. 1/4 cup maple syrup
  3. 1/4 cup egg whites
  4. 1 tsp cinnamon
  5. 1/4 tsp nutmeg
  6. 1/8 tsp ground ginger
  7. 1/2 tsp salt
  8. 1 tbs brown sugar
  9. 1/3 cup finely chopped pecans
  10. coconut oil spray
Instructions
  1. Preheat oven to 375 degrees.
  2. Wrap each sweet potato in tin foil and poke a few holes with your fork. Bake 60 – 90 minutes, depending on the size of your sweet potato. Remove from oven and let cool. Keep the oven on to 375.
  3. Scoop the inside of the sweet potatoes out into a large bowl. With a fork, mash until smooth. Add maple syrup, egg whites, cinnamon, nutmeg, ground ginger, and salt. Stir to combine.
  4. In a casserole dish greased with coconut oil spray, add the sweet potato mixture.
  5. In a small bowl, combine brown sugar and finely chopped pecans. Toss to combine then sprinkle over the top of the sweet potato dish.
  6. Bake for 25-30 minutes. Serve warm.
  7. Enjoy!!
beta
calories
98
fat
3g
protein
2g
carbs
17g
more
Tara Carr Fitness http://www.taracarrfitness.com/

As always,

Thank you for trusting me with your fitness and nutrition!

XOXO

Leave A Comment

Your email address will not be published. Required fields are marked *