Even though training and competition are in high gear as the winter sports season gets underway, there is significant potential for treats and sweets to sneak into your diet this time of year.
The comradery that comes with holiday get togethers can boost your spirits and elevate your mood, but it can come along with detrimental high fat and high sugar sidekicks. Here are six ways to enjoy the season AND maintain your nutritional diet for peak athletic performance:
1. Don’t go to the event hungryYou don’t go to the grocery store hungry, so don’t go to holiday parties hungry either! If the event includes appetizers and heavy hors d’oeuvres, this could easily turn into a munching marathon. Better to have a small meal beforehand and choose a few snacks wisely (see below for more on that!). A leafy salad topped with veggies, almonds and hard-boiled egg will provide great fiber and protein to leave you feeling satisfied even before you arrive. Remember, you never want to feel “stuffed”, just satisfied. If you don’t have veggies stashed in your fridge, a nut butter sandwich on whole wheat bread is another option that offers good fat, high protein and fiber.
2. Limit or eliminate alcohol and sugary beverages
Holiday parties are notorious for alcoholic and sugar-laden beverages. And, it’s common to want to have a beverage in hand, so make sure it’s a healthy one. Choose ice water with some of the fruit slices that may be at the bar such as lemon, lime or orange to add a bit of flavor. Another option: make your own spritzer with club soda and a cucumber from the veggie tray! These choices will provide a great chance to get hydrated and keep your mind clear to be on top of your game.
3. Select your snacks wisely
Keeping your food selections in check will ensure you are enjoying the festivities, while not causing a nutritional nightmare. Use a cocktail or dessert size plate so there is less room for goodies. Opt for the veggie or cheese tray to stock up on valuable vitamins, minerals, fiber and protein. Choose just one or two indulgent treats and remind yourself that there will be other opportunities for treats. Don’t linger by the snack table or let your lovable aunt or best friend persuade you into multiple helpings or selections. Instead, let them know how thankful you are to be spending time with them, and that you’ve had enough to eat already. Immediately steer the conversation to a different topic about what their plans are for the holidays or if they have any exciting resolutions or trips planned for the New Year.
4. Bring a tray that you prepare to the gathering
By bringing your own snack to the party you accomplish a few things: 1.) You have greatly helped the host in providing food for the guests (score!) 2.) You can control/know what you’re eating by knowing all the ingredients used. 3.) This is a great opportunity to ensure a healthy or lighter choice is available for everyone. There are thousands of websites available with creative, healthy recipes available. Short on time or creativity? Create veggie or fruit platter in the presentations of a snowflake or something else festive. Get some ripe avocados and mash up a big bowl of guacamole with whole wheat pita or crudité for dipping. Even mini sandwiches or wraps could be a great option that is cost effective, healthy and crowd pleasing.
5. Organize an event that is not centered around food and drink
Our culture loves to center celebrations around food and drink, but ultimately, we love to be together with those we care about. Consider getting everyone together at a non-food event such as Christmas Caroling, a game event center that houses various arcade games, volunteering together at a local shelter or soup kitchen, or enjoy some winter friendly activities like sledding or indoor obstacle courses. Making an activity the center of attention instead of food will help everyone to be active and participate in making memories.
6. Get plenty of rest
Sleep is critical for good health and peak athletic performance. Late night parties and get togethers can take a toll on your sleep regimen. Before you even head out for the event, set a mental exit time, so you can prepare yourself to leave by that time. When the clock is close to leaving time, be sure to quietly find the host (if you haven’t already let them know of your early departure) and thank them for an awesome time. If you feel pressured to stay, reiterate your gratitude an amazing time and head out. Don’t make it a big production, as you’ll find it even harder to get away. Once you’re home, stay away from the big bag of chips (don’t undo all the good you did by refraining from overindulging at the party!), grab a big glass of water, brush your teeth and wind down for the night.
When games and competition continue over the holidays, it can be a lot to juggle for coaches, trainers and athletes alike. Be sure to take the time to enjoy the season, spending time with those who mean the most to you. Consider declining events or gatherings that cause more stress than positivity and focus on what is most important and healthy for YOU. Enjoy a wonderful and healthy holiday season!
What tips do you have for staying healthy over the holidays? How do you manage winter competition on top of holiday gatherings?
