DAY 4: HOLIDAY SWAPS & PORTION CONTROL
Before I get into that, I wanted to remind you to NOT MISS tomorrow! I am DIVING DEEP and giving you a downloadable 2019 GAME PLAN… so don’t miss it! Now onto day 4 🙂
Key Message
- On the average day to day, finding healthier swaps is best so that you get in some nutrition while still feeling like you’re not just eating chicken and broccoli! But occasionally, having the REAL stuff is totally fine too, then it just comes to portion control 😉
- Today we’re breaking down some super simple swaps in favorite recipes + how to control portions when eating the realllll stuff
Expert Nutrition Tip (watch the video above for the lesson behind it!)
Balance and moderation of your favorites on special days — healthy swaps for the regular day! Be picky and eat slowly to avoid overeating and not feeling well. Make it a fun activity to bake a healthier alternative and bring it to your party — can the guests tell?! I bet they can’t 😉
Portion Control:
I don’t want you to have to be that person going to a holiday meal and bringing your lunch box of chicken and broccoli. So occasionally, during a special meal, it’s more about portion control and not going off the deep end just because you’re not “being perfect”.
- Start with ONE plate of food, and commit to not getting back up again or getting seconds unless you TRULY feel a physical emptiness in your stomach. If it’s just because you’re obsessing over those mashed potatoes in your head that were so good, stay sitting. Engage with the other people. Make it more about talking to people than eating 🙂
- DON’T starve yourself earlier that day. You’re just setting yourself up to overeat because now your hunger hormones are all off! Have nutrient-dense meals earlier in the day (morning smoothie again anyone??), and a light snack before heading to the party if you’re feeling really hungry, so you can still make smart choices when there!
- BE PICKY: You don’t have to eat EVERYTHING, just because it’s there. Take a look around at everything that’s out or available to have, and then be PICKY. What are the things you are REALLY going to love, that will be 100% worth it? What are things that are just, ehhhh. Be picky when it comes to these typical holiday dishes that don’t have much nutritious benefit 😉
- STOP WHEN YOU ARE SATISFIED, not full or stuffed. We often think we should feel uncomfortable or super full before stopping — or eat so fast we don’t realize how full we are until it’s too late. SLOW DOWN, Savor each bite, drink some water every once in awhile throughout the meal, engage with other people, and then…STOP when you’re satisfied. Ask yourself mid meal… am I actually still hungry or am I satisfied now and can stop? Don’t clean your plate just because. In the end, it’s not going to make you feel your best. And that’s our goal!
Recipe Swap: Multiple Swaps in recipes to make during the Holidays!
- Recipe Alternatives/Swaps
- Apps
- My Dill Veggie Dip made with low fat mayo and sour cream instead of full fat
- Skip the fried apps and super creamy/cheesy dips, and go for a high protein, low fat option like shrimp cocktail
- And just avoid the sugar coated nut bowl… it’s addicting and there’s no way you can moderate that hah!
- Drinks
- Glass of wine over sugary mixed drink
- DIY Healthier Drinks
- My Kombucha Moscow Mule instead of regular ones
- My Skinny Margarita vs. normal ones
- This Pumpkin Cocktail
- These Chocolate Jello Shots
- Hydrate as always throughout any alcoholic drinks!
- Main Meal
- Roasted Sweet Potatoes over Sweet Potato Casserole
- These Roasted Smashed Potatoes over other potato dishes
- Mashed Potatoes with Almond Milk + 2% or 4% Plain Greek Yogurt
- Raw Cranberry Sauce over Normal Cranberry Sauce (y’all this stuff is SO GOOD)
- Sautéed/Steamed Green Beans over Green Bean Casserole
- Skip/moderate the high fat sides like mac n cheese
- Turkey (or other lean protein) over Honey Baked Ham or Meats in Pastries
- Dessert
- Hot Chocolate → Skinny Hot Chocolate
- using a low sugar cocoa mix and almond milk (I love using this slender hot cocoa OR this chocolate greens!)
- Eat the pie filling and leave the crust OR even just swapping pecan pie out for pumpkin ipe can save you a ton of fat and calories!
- Have some fresh berries with whipped topping, or some pieces of plain chocolate, and still satisfy that sweet tooth
- Make these healthier cookie dough truffles or my whipped pumpkin pie dip that everyone loves!
- Hot Chocolate → Skinny Hot Chocolate
- Apps
Workout! (all moves are shown in video after we talk about the nutrition tip!)
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- Instead of a structure workout today, I want to show you the ONE thing that keeps me on track even on the days I don’t do any kind of workout: WITHIN DAY movement (aka, STEPS). Whether you workout or not any given day, that’s at most 1/24th of your day usually. What are you doing the other 23/24 hours?? Try to get as much within day movement in! If you have an iphone, it easily tracks steps on the built in health app. Carry your phone and see how many you get in today!
- “Workout”: AS MANY STEPS AS POSSIBLE! How many can you get in???
- Even on days you can’t get in a structure workout, steps can go a LONG way. How many can you get in today??
- Bonus? Do this 7min ab burner! (again, all movements are shown within video above!)
- 1 min toe touches
- 1 min sit up with straight legs
- 1 min plank
- 30 sec each side plank with dips
- 1 min superman
- 1 min leg raises
- 1 min scissors, lying on back, legs straight out making a scissors movement
Above all: Commit to YOU and your health for today and TOMORROW, the LAST DAY.
All I ask for is TWENTY to THIRTY minutes or your 24 hour day, for just FIVE days… so that you can be a better YOU, for YOU and all those around you 🙂
Reminder of how this challenge works
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Don’t Forget To Check In!
- Snap a photo or video of came up for you throughout today! (Share how you feel, how you did it, or how you weren’t quite able to do it and why (be honest! No need to be perfect)
- Upload it to Instagram (for prizes)
- Tag (and follow!) @freshfitnhealthy and use #FreshFitNFREE (make sure your profile is public so I can see it!)
- Keep an eye out for tomorrow’s video in your inbox!