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As we say Good-Bye November and Hello December, the holiday festivities are upon us- along with all the tempting indulgences. Did you know that the average holiday weight gain can be up to six pounds? While that may not sound like much, the research shows that these indulgent pounds often stick around long after the New Year.
This year I am helping my clients have a healthier holiday season by working more closely together on holiday strategies, helping them to stick their plans and setting them up for success as they gain deeper understanding of their unique needs. What if this year you could approach the holiday season feeling confident, prepared and prepared- with a plan tailored to your needs? That is where Personalized Nutrition and Coaching come in.
Let's explore how focusing on nutrition and accountability can set the stage for healthy holidays- and why these tools are the secret weapons for your success.
Setting the Foundations of a Holiday Nutrition Plan
To thrive through the holidays, it’s essential to start with a solid foundation. Here’s how nutrition can play a pivotal role:
1. Prioritize Protein
Every cell in the body contains proteins, considered 'the building blocks' of life. Protein is involved in cell production and regeneration, muscle maintenance, supporting the immune system adn balances blood sugars while controlling hunger.
Include Protein Every Meal & Snack : This includes grass-fed and pastured raised animals, eggs from free range poultry and organic plant sources like legumes, nuts, seeds and dairy products.
2. Optimize Fiber Intake
Fiber is critical for good health and digestion. It helps the body to remove toxins, cholesterol and waste products and is the preferred fuel source for healthy gut bacteria. Whole foods naturally increase our daily fibre intake.
Include High Protein Foods Every Meal: Aim for 20 to 25g of fiber daily by boosting high fibre foods including whole grains like quinoa, oats, legumes like lentils, nuts, chia seeds, flax seeds, fruits like berries, avocado and broccoli or Brussel sprouts.
3. Eat Within Your Personal Targets
Understanding your unique nutritional needs—calories, macros and timing—can make all the difference. A personalized plan helps you set realistic and achievable goals. It is said that most of us underestimate our actual calorie intake by 50% and up to 70%. We are eating more than we believe.
A Word About Calories: Understanding your individual calorie range is only needed initially to help you understand how to balance portions and macros- proteins, fats and carbohydrates. In a short period it becomes intuitive.
4. Conquer Cravings Strategically
It is important to understand that cravings happen from a combination of emotional triggers, nutrient deficiencies and habitual patterns. In addition to the foods we crave being uniquely designed to 'hack' our brain chemistry in a way that makes them irresistible. Sometimes the first step is a quality multivitamin to replace essential nutrients the body may be actually craving.
Tips:
Stay hydrated - try water or herbal teas when cravings strike.
Use a Balanced Meal Approach with adequate protein and fibre- to control daily hunger and balance metabolic hormones.
Use mindful eating techniques: pause, assess and enjoy a small portion if you choose to indulge.
Set Yourself Up for Success with a Personalized Nutrition Plan
My tailored- for-you Personalized Nutrition Plans can:
Provide you with your Personalized Nutrition Targets for calories, protein & more
Give clear guidance for balanced meals, snacks and strategies to navigate challenging situations.
Craft meal plans and recipes tailored to your taste preferences and lifestyle.
Having a plan takes the guesswork out of eating, leaving you confident and prepared.
Why Coaching Is the Ultimate Game Changer
Here is the thing: the biggest factor in long-term success is not the perfect diet—what the research shows is no matter the macronutrient ratios or calorie counts- when it comes down to the number one differentiating factor for success : it is the support and accountability. Studies consistently show that having someone to guide, encourage and hold you accountable significantly increases success rates.
How Nutrition Coaching Makes A Difference:
Tailored Support: Get guidance specific to your challenges, preferences, and goals.
Accountability: Regular check-ins help keep you focused and motivated.
Meet Challenges: When obstacles arise, a coach helps you adjust and stay on track.
Motivation: Celebrate small wins along the way to keep your momentum strong.
Your Healthiest Holiday Yet
This holiday season, with the right plan and personalized support, you can navigate the holidays feeling in control, balanced, and confident. Let’s make this year the start of something incredible. Ready to get started? Feel free to reach out and discover more about my Personalized Plans and Nutrition Coaching or visit my website: www.dietitianlesley.com
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