7 Nutrition Hacks for ANY Holiday

7 Nutrition Hacks for ANY Holiday

Holidays bring emotion, family, memories and FOOD…the perfect recipe for a nutritional catastrophe, but fear not, my 7 Nutrition Hacks for ANY Holiday will set you up for success.

Whether it’s Thanksgiving, a birthday or any other holiday, the tendency we have is to over indulge in both eating and drinking.

Use these 7 tools to help you better deal with EVERY holiday. 

  1. Eat the food, just not all of it. Eat 1 plate of food, mostly filled with lean protein (Turkey, fish, lean beef, tofu, etc), vegetables (AMGAP, as much green as possible), and healthy carbs (sweet potato, mashed potatoes, rice). Garnish by adding very small servings of guilty pleasures (if you’re able and this doesn’t trigger binge eating).
  2. Limit alcohol & sugary beverages. This is a hard one, but if you’ve got a goal it’s worth it. Have seltzer with a lime, or if you absolutely have to, have one glass of white wine. Sip it and savor it. If you need to, have a diet soda or a coffee drink with sugar substitute.
  3. Drink a ton of water. This will keep you full and dilute the sodium found in many holiday foods.
  4. Remember why you’re there. You’re there for the company, for the memories, for the good times. None of these things require over eating or drinking. Eat slow, enjoy every bite, savor every sip. Enjoy the conversation and catching up.
  5. Have dessert… only if you REALLY need to. BUT, make it something REALLY worth it. Have a half serving. Dessert Option 2: make your own healthy dessert and bring some to share. A large, beautiful fruit salad is never frowned upon.
  6. Protein up! Drink a protein shake 60 minutes before meal time. This will bring you in to the meal already satiated and not ravenous.
  7. Stop before you’re full. See #4. Eat slow, chew slow, enjoy the heck out of your food. Doing this will allow your brain to catch up to your stomach and STOP over eating.

Use these tools to enjoy every holiday to its fullest and still get the results you want. It’s hard when you start but it gets easier over time. The cake isn’t that good anyway.

For more info on our nutrition program, click http://crossfit305.com/nutrition

 

Nutrition Hack – Muffin Tin

Nutrition Hack – Muffin Tin

Nutrition Hack - Muffin Tin

Cook your meals with a muffin tin for easy portion control

Did you know using a muffin tin is a great way to portion control your food? Cooking in a muffin tin will give you about a 3 ounce portion.

Learn more about our nutrition coaching, where we use simple tools and recipes likes this for healthy success.

Egg Muffins

Ingredients

  • 10 eggs
  • 1 cup diced broccoli
  • 1⁄2 cup diced onions
  • 1 cup diced mushrooms
  • 1⁄2 cup diced bell peppers
  • 1 handful of spinach
  • salt and pepper to taste
  • Optional: 3⁄4 pound ham sliced

    Directions

    1. Preheat oven to 350 degrees
    2. Dice up all vegetables
    3. In a large mixing bowl, whisk eggs then add in all the diced vegetables
    4. Pour mixture in greased muffin pan (should fill about 8-10 muffins)
    5. Bake for 18-20 minutes or until toothpick inserted in the middle comes out clean

    Serving size is 1 muffins, makes 8-10

    Nutrition Information:
    1 serving no ham: 80 calories, 6 grams protein, 3 grams carbs, 4 grams fat
    1 serving with ham: 94 calories, 9 grams of protein, 2.4 grams of carbs, 1.8 grams of fat

Nutrition Hack – The Slow Cooker

Nutrition Hack – The Slow Cooker

Nutrition Hack - The Slow Cooker

Use a Crockpot to make this tasty batch of pulled chicken

A crockpot is great tool to use to help you eat healthy and stay on track if you’re short on time. Let the crockpot do the work for you while you are at work! Here is a great recipe for pulled chicken to try!

Learn more about our nutrition coaching, where we use simple tools and recipes likes this for healthy success.

Pulled Chicken (Crockpot Recipe)

Ingredients:

  • 2 sliced onions
  • 1 jar roasted red peppers
  • 1 can hot rotel
  • 4 organic chicken breasts (trim the fat)
  • 1 packet low sodium taco seasoning (spread over chicken)
  • ½ jar fresh salsa

Directions:

  1. Place ingredients into crockpot, in that order (ie: sliced onions first, then jar of roasted peppers and so on)
  2. Cook on high for 6-8 hours
  3. Shred chicken with a fork
  4. Serve

Enjoy!

Nutrition Information: 1 serving: 160 calories, 22 grams protein, 4 grams carbs, 5 grams fat

Athlete Success – Rosie

Athlete Success – Rosie

Rosie has only been a member with CrossFit 262 for a few months but has quickly turned into one of our most dedicated athletes. Rosie had an amazing transformation through the 4 weeks of the nutrition challenge, and as everyone at 262 knows, she’s been absolutely crushing the workouts every single day.

She can always be found working on weaknesses before and after class. Rosie put just as much effort into the nutrition challenge as she does in the gym by prepping all of her meals and not going out to eat for the whole month.

Recently Rosie completed a 10K race and for the first time placed first in her age group and PR’d her 10K time.

Congrats to Rosie for putting in the work and finding awesome results. We are extremely thankful to have her as part of the WBG community!

Interested in our nutrition coaching programs? Get your free nutrition guide below and check out our coaching options here.

Rosie’s thoughts on our nutrition coaching…

I participated in this challenge after losing 15 pounds, so it was like the icing on the cake. My body got tighter and my muscles more defined. I compared my body to previous pictures the first week and that is what kept me motivated. I love the recipes. I keep making many like them and I keep lowering my body fat. Thanks to the coaches for the support and making this 28 days challenge easier!

Weeks

Pounds Lost

%

Body Fat Lost

CM off Waist

Nutrition Athlete Success – Tracy

Nutrition Athlete Success – Tracy

Tracy was a participant in our 4 week challenge at CrossFit 262 that absolutely crushed her goals and saw amazing results. Tracy not only completed the challenge strictly down to the very last detail, but also embodied the spirit of the challenge as well.

The challenge includes a checklist of healthy habits to do for the day – drink a certain amount of water, sleep more than 6 hours, stick to the meal plan for all meals, etc. Tracy went above and beyond by adding her own columns with goals to hit for the day, including things like, “go out of comfort zone once a day,” “reach out to old friends,” “help a stranger.”

 

This is what the challenge is all about. Making a healthy lifestyle change not just physically, but also mentally.

Big congrats to Tracy for being our Nutrition Challenge Winner at CrossFit 262!

Interested in our nutrition coaching programs? Get your free nutrition guide below and check out our coaching options here.

Tracy’s thoughts on our nutrition coaching…

 

Diets are a dime a dozen and this nutrition challenge shouldn’t be confused with a diet / weight-loss program.

It taught me – and will teach you – more than just being mindful about food. It teaches how our little choices all add up to make us into either better – or worse- versions of ourselves.

This challenge provides a detailed, science-based plan – and when you totally commit, it will help you become that better version of who you already are. And like anything else worthwhile, it requires hard work. No shortcuts.

I approached the challenge by committing to do everything required, so long as it was under my control. Each component of the challenge (almost all of which initially seemed impossible to do) turned out to be not-so-difficult, when done on a day-to-day basis.

In one month, I achieved what I thought was unfeasible for someone my age. Although it resulted in lots of cool stuff (3″ off my waist, 15 lb. weight loss, first pull-ups, double-unders, faster run times…), it was the application of habits that improved the quality of my life I’m most grateful for. So many thanks to the team of trainers at CF 262/305/A1A/848 who provided the guidance and support.

This program is no joke, y’all: 28 days (their science + your hard work) = yourself, transformed.

– Tracy

In 4 weeks…

Pounds Lost

%

Body Fat Lost

CM Off Waist

Nutrition Athlete Success – Gala

Nutrition Athlete Success – Gala

Gala was a participant in our 4 week challenge at CrossFit A1A who kickstarted her path to a healthy lifestyle. She dropped 6 pounds, reshaped her body, and was able to keep the healthy living going even while traveling.

 

Great work, Gala!

Interested in our nutrition coaching programs? Get your free nutrition guide below and check out our coaching options here.

Gala’s thoughts on our nutrition coaching…

The 28-Day Nutrition Challenge is what I needed to jump-start my healthy lifestyle. It helped me practice new eating, exercising, and stress-managing habits as they became part of my routine. The coaches and Facebook group community were key to my success because they kept me accountable, especially while traveling. Following the completion of the challenge, I’ve continued to eat well- except now it’s a lot easier than it was on Day 1!

My favorite thing about CrossFit is how holistic it is. As one of our coaches says, “we owe it to ourselves to eat right.”

– Gala

In 4 weeks…

Pounds Lost

%

Body Fat Lost

Before

After

Before

After