So has the Christmas chaos started for you? Well if it hasn’t, then I am sure it is about to start shortly. I want to make sure that you are prepared! I want to arm you with nutrition hacks, so that you don’t feel like you “blew it” over Christmas again. I hope this sounds good to you.
I’m super excited teach you this stuff, so let’s get started! One of the ﬁrst areas that I ﬁnd people trip up on is time before the Christmas rush has even begun. I’m talking about the weekends leading up to Christmas where you are super busy with running to mall for shopping, or taking the kids to different events, or just getting things ready for company at Christmas.
There is a lot of unhealthy eating going on at this time, and it you need to be aware of it. Lack of prioritizing meals and eating regularly is usually how the downfall begins. You wake up in the morning, and get started on the day’s tasks at hand. Suddenly before you know it, you’ve skipped breakfast and now it is lunchtime…you think, “what the heck am I going to eat???” You’re probably looking for a quick hit of whatever is handy…and that probably doesn’t include 2 cups of veggies at the meal!
Many of my clients struggle with weekend eating and planning meals. They say, “I do great during the week because there is structure, but then the weekend arrives, and that is when things get really messy”. Does that sound like you? What I am getting at is that we can’t let the “stuff” we need to get done on be prioritized above our nutrition.
We don’t get a break on the weekends to just “check out”, and forget about eating properly. If you are doing this right now, you need to STOP and take a break and check back IN! Take a break a make a balanced breakfast, stop for lunch, and put in some time into your schedule to plan out supper. It’s just what ya gotta do. I know, I know, I am going to get some resistance from you on this one. But really, you will thank me. It isn’t as hard as you might think. The common complaint is that there just isn’t enough time to do so. I agree that might be the case, but I am not going to let you use it as an excuse.
Here are some tips that I use to make sure I am still eating healthy on busy weekends:
1. Have a meal plan for the weekend ***this is soo important***
2. Use your freezer meals, or planned extras for the really busy times
3. Don’t leave the house on an empty stomach. Have a quick bite to eat before you leave.
4. Pack a snack for while you are out and about.
5. Stay hydrated, take water with you.
If you really struggle with meal planning, I am launching a course called “Plan To Eat” in early Jan 2016, if not earlier. If you are interested, you can sign up, and get the free bonuses. Overall, it really takes a shift in your thinking when it comes to the weekend, and your nutrition. I get that you have a lot to do, and that you have a busy schedule. Or maybe you just want to chil-lax on the weekend, and do not want to be uber nutrition focused. That’s o.k. too.
Make sure you have some back up meals, and a few quick and easy recipes/meal ideas on the go so that you don’t end up making bad choices from skipping meals and lack of planning.
Case Study The weekend
Saturday Breakfast: Veggie Breakfast Frittata with whole grain toast and a glass of milk.
Lunch: Homemade English mufﬁn pizzas & Greek salad
Snack: Apple, ¼ cup almonds, 2 cups H20
Supper: Homemade lasagna with steamed veggies
5:30 a.m. ~Breakfast: Smoothie: 1 cup frozen berries, ½ cup Greek yogurt, ¼ cup dry oats, 1 tbsp hemp hearts, & psyllium. Water to blend.
Snack: 2 small mandarin oranges
Lunch: Soup for lunch (any slow cooker soup recipe will do). Serve with carrots & hummus.
Snack: Small whole grain wrap with all natural peanut butter
Supper: Chicken fajita bake with brown rice
The insider: How I get it done! The plan starts before the weekend.
Friday night supper: Homemade English mufﬁn pizzas (make extra for either Sat. or Sunday lunch). Quickly whip up Frittata bake, and keep in the fridge for the next morning.
Saturday a.m.: I sleep in, but hubby gets up with the kids and pops the Fritta in the oven. I wake up, have breakfast with the fam. Tidy up and get on with my morning.
Lunch (11:30-1:00 p.m. range)– reheat pita pizza, serve with 2 cups carrots/peppers and dip. Head out to go shopping at the mall. Pack a quick snack for 3:30 p.m. (apple and a container of almonds, and a water bottle).
On my way home from shopping, I call home, and get hubby to pop the freezer meal into the oven (lasagna). Come home, and put frozen vegetables into the steamer and cook for 20 mins. Have supper.
Sunday Morning: Kids wake up extremely early on my day to get up with them (of course it always happens that way). I have a cup of coffee, and have a smoothie around 8 a.m.
I’ve got a busy day of running around, so I pull out the slow cooker and pop in all the ingredients for my soup. I turn on the slow cooker so that lunch will be ready around noon. It is usually a no brainer recipe from my master meal list.
Mid –afternoon: I have my peanut butter wrap (either at home or on the go). This two ingredient snack is super ﬁlling and easy to pack for on the go. Come home and quickly whip up the chicken and put in the oven, and put the rice in the slow cooker. 20 minutes later, super is ready to go.
Obviously this is only one scenario. But I hope that it give you an idea of how a little planning and having a few recipe staples can help you in the long run.
Here are some great quick and easy recipesfrom my blog and my RD friends:
***Your challenge: Make a meal plan for next weekend. Know what you are going to be eating for breakfast, lunch and Supper for both Saturday and Sunday. Don’t forget to plan out some healthy snacks to keep you fueled between meals. Your next session is going to be on ﬁtting in exercise during the chaos of Christmas.
See you shortly! Take Care, Susan