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    Tips for Mitigating Unhealthy Eating During the Holidays

    enNovember 20, 2023

    Podcast Summary

    • Mitigating Damage During the Holiday SeasonConsider mindful eating, portion control, staying active, and prioritizing sleep to minimize damage from excessive food consumption during the holiday season.

      The holiday season is known for excessive food consumption, with estimates suggesting that Americans consume between 3,000 and 4,500 calories during Thanksgiving alone. To mitigate the damage and avoid overindulgence, consider incorporating food tips like mindful eating and portion control, as well as non-food strategies such as staying active and prioritizing sleep. The Addicted to Fitness podcast offers practical tips for managing the holiday food scene and maintaining fitness goals. Remember to leave a rating or review on your preferred podcast app and follow the ATF podcast on Instagram for exclusive content. Stay active, and be mindful during the holiday season to minimize the damage.

    • Maintain fitness during the holidays with strength training and mobility workStrength train during the holidays to balance calorie intake and promote overall health. Allow yourself to enjoy the season while making healthier choices at gatherings.

      Focusing on strength training and mobility work during the holiday season can help mitigate the potential calorie surplus and promote overall health and well-being. The average American consumes between 3,000 to 4,500 calories during Thanksgiving alone, which is nearly double the daily recommended intake. However, it's important to remember that depriving yourself is not the solution. Instead, aim for balance by incorporating strength training sessions, such as barbell deadlifts and landmine squats, into your routine, while still allowing yourself to enjoy the holidays. Additionally, consider making healthier choices at parties and gatherings, such as filling up on vegetables and lean proteins before indulging in heavier dishes. Remember, it's all about finding a balance and showing yourself a little self-care during the holiday season.

    • Plan physical activity and maintain normal eating schedule during holidaysExercising in the morning boosts metabolism and energy, while maintaining normal meals prevents overeating and mindful choices during holiday feasts

      During the holiday season, when faced with an abundance of high-caloric foods, planning some physical activity beforehand and avoiding the temptation to skip meals can help minimize the impact on your health. Exercising in the morning, whether it's a regular routine or a special occasion workout, can help boost your metabolism and give you more energy to enjoy the festivities without overindulging. Additionally, maintaining your normal eating schedule can prevent overeating and help you make more mindful choices when it comes to holiday treats. Remember, the goal is to enjoy the season without feeling guilty or regretful.

    • Prioritize healthy meals during times of controlDuring holidays or periods of meal control, focus on nutrient-dense foods, pack healthy lunches, and try new items for balanced and satisfying meals, rather than focusing on calorie quotas.

      During the holiday season or any period of time when you have more control over your meals, prioritize structured and nutrient-dense foods. This means packing healthy lunches, focusing on nutrient-dense meals before indulging, and trying new items to keep your meals balanced and satisfying. The key is not to focus on calorie or macro quotas but rather on getting enough nutrients to keep you full and energized. By prioritizing healthy meals during times when you have control, you can better manage your calorie intake during indulgent moments. Additionally, trying new items can help keep your meals interesting and balanced, making it easier to avoid overeating on any one dish.

    • Explore new food options and limit alcohol & sweet beveragesExpand your palate, avoid poor sleep and digestive issues by limiting alcohol and sweet beverages, and prioritize meaningful conversations at holiday gatherings.

      Expanding your food choices and limiting alcohol and sweet beverages can lead to a more enjoyable and healthier holiday season. When dining out, try new dishes instead of sticking to the same old options. Branching out can lead to new flavor discoveries and a more satisfying meal. Additionally, limiting alcohol and sweet beverages can help prevent poor sleep quality and digestive issues, leading to better days after holiday feasts. Lastly, make the most of holiday gatherings by prioritizing conversations with loved ones over focusing solely on food. Remember, every gathering could be one of the last times you see certain people, so take the time to truly connect and enjoy the moment.

    • Mindful Eating and Fitness ChallengeDuring the holidays, focus on experience and mindful eating to avoid overconsumption. Join the ATF fitness challenge for strength, mobility, and mental well-being. This week's challenge includes burpees and stretch/mobility exercises.

      During the holiday season, focusing on the experience and mindfully eating can help you consume less food and avoid overeating. Additionally, the ongoing ATF fitness challenge offers various tools to improve your strength, mobility, and mental well-being. This week's challenge involves performing burpees, which combine squats, planks, and pushups, and aiming for 10 repetitions throughout the day. Remember, it's essential to maintain proper form and avoid jumping back into plank to prevent injury. The stretch and mobility challenge continues with new exercises, including the figure four stretch, up dog, down dog, and thread the needle. These practices are not just for the challenge but can be incorporated into daily routines to enhance overall health and well-being.

    • Experience the holistic benefits of yoga with a supine twist and mindfulness practicesPractice the supine twist for physical relief and add mindfulness practices for mental and emotional wellness in yoga

      Practicing yoga involves both physical and mental wellness. The supine twist is a yoga pose that provides a satisfying stretch, engaging the spine and hips while keeping the shoulders anchored. This pose allows gravity to work in your favor and can result in a gentle spine crack. Additionally, incorporating mindfulness practices such as breathing exercises, gratitude, and meditation into your routine can contribute significantly to your mental and emotional well-being. By combining these elements, you can experience the holistic benefits of yoga.

    • Exploring Meditation for Mental Focus and Well-beingTry meditation for improved mental focus and overall well-being. Apps like Calm offer guided sessions, or try a simple practice of breathing, silence, and gratitude.

      Meditation, whether it's a 10-minute guided session or a combination of breathing exercises, silence, and gratitude, can be an effective way to improve mental focus and overall well-being. During the fourth week of the pre-holiday ATF fitness challenge, participants were encouraged to try meditation as part of their daily routine. The Calm app offers 10-minute daily meditations that can help beginners get started. Alternatively, a simple meditation practice involving two minutes of breathing, six minutes of silence or mantra repetition, and two minutes of gratitude can also be effective. This week, the ATF community is excited about giving back during the holiday season by donating food and goods to local charities, such as Metropolitan Ministries, which serves underprivileged families. These acts of kindness not only help those in need but also provide a sense of fulfillment and joy for the givers. So, whether it's through meditation or charitable giving, the ATF community is finding ways to prioritize self-care and make a positive impact on the world around them.

    • Meal planning for a month reduces stress and provides flexibilityMeal planning for an entire month can save time, reduce stress, and offer more opportunities to try new recipes

      Meal planning for an entire month can significantly reduce stress and provide more flexibility for trying new recipes and adjusting to changing schedules. The speaker, who is responsible for meal planning in her household, shares how daunting it can be to plan meals for different preferences and schedules on a weekly basis. She expresses her dislike for eating the same things over and over again and the relief she feels when she plans meals for an extended period. She encourages listeners who have similar responsibilities to consider planning meals for more than a week at a time, as it allows for greater inspiration and ease in making substitutions. The speaker also reminds listeners to enjoy the holidays and participate in the pre-holiday fitness challenge, and encourages them to leave a review and rating for the podcast.

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