By Taylor Carr, MS, ISSN-SNS, PN1
Did I get you?
I’m sorry, but there is no smoothie out there that can take the place of the first bite of a warm holiday cookie. And not the kind filled with black beans, Stevia, or kale that make you think you’re making the “right” choice. The kind filled with flour, sugar, and butter. That’s what you’ll find if you come over to the Carr’s for Christmas celebrations– the real deal.
As a nutrition coach, I get a lot of questions about making the “right” choice and “staying fit” during the holiday season. Others are looking to “stay on track” this time of year. These are fair questions and show that you are truly striving toward the goals you’ve set for yourself. But remember that food isn’t “good” or “bad or “right” or “wrong.” Food is data and information. Like in a science experiment, our food gives us feedback on how it is affecting our bodies, nutritionally and physically. It is not a reward, punishment, escape, fuel, etc. It is information to help us understand how we feel, emotionally and physiologically, and how we connect to those around us. Whether we realize it or not, food brings us together. Sitting down to share a meal brings laughter, story-telling, and allows us to engage with family and friends. It can also connect us to our heritage and is a part of family traditions.
I wrote an article a couple of months ago called “No Bad Food.” I’ve never been a fan of putting the words “good” or “bad” in front of foods as if the food we eat defines the kind of person that we are. For some people, bread is bad. For some, eggs are bad. But for others, these two foods can be beneficial for a nutrient-dense diet. While there are some foods that serve our body and our training goals better than others, specific foods are not a part of our moral compass. Consider that what we eat is a choice. It’s giving our body feedback to know whether or not it is serving us well or limiting us from reaching our goals. And when we choose what to eat, we are telling ourselves “this is important to me.” Our choices do have consequences, however. Each decision is a calculation of the consequences. So we may be asking ourselves during this holiday season, “What is important to me right now?” Is it time with family? Feeding your soul? Passing along family traditions? The first bite of gingerbread? Surviving your crazy family?
Like I coach my athletes all times of the year, enjoy your foods slowly and mindfully. Take time to savor that apple cider. Taste each bite of pumpkin pie. Be present with family and friends. Look for moments of joy without feeling guilty over your food choice. You can also practice eating to 80% full. Instead of mindlessly diving head first into pumpkin pie, be intentional about your fullness levels. 80% generally feels like “satisfied,” but not “full.”
I understand that this type of mindset change is not easy. It is okay to feel like a Christmas miracle won’t come to where you suddenly feel guilt-free foreating certain foods (especially- around judgy family members). Just remember that your health journey can only be made better with love and a little Christmas spirit.
Another action you can take this holiday season is to make sure you’re still getting your body’s needed amount of lean protein, carbohydrates, nutrient-dense fats, and colorful veggies. This ensures that regardless of how much peppermint bark you’ve consumed, you’re still getting all the nutrients your body needs and you’re still working toward your goals.
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Many climbers I meet take their training and performance with an “all or nothing” mindset. You yourself may feel that if you aren’t giving 100% then you will never make progress or send that project in the spring. Eating perfectly is never the goal in nutrition. Even though you may be eating more cookies, pie, or mashed potatoes than usual, you can still make progress toward your goals with mindful eating.
So what can you do instead of obsessing over your nutrition? Think about your current food choices. When you have already established a well-rounded diet of lean protein, whole grains, and vegetables throughout the year, those holiday treats are only a small portion of your overall diet. Remember that it isn’t “good” or “bad,” “right” or “wrong.” It is a decision that is right for you and at the right moment. Think about the joy that comes with the holidays. The special family time that we all love. Hearing messages of joy and peace. Sharing gifts and laughs with friends. Savor those moments. Food and non-food related. Check-in with yourself and with others. Make the most of the time you have. Reach out and give back. Sometimes we can get so caught up in our own journey that we forget everyone is on their own journey. Let go, for just a moment, of your own body and food decisions and look to others.
However you celebrate, enjoy all that comes with this special time of year.
Happiest Holidays + Happy Eating!
Taylor
*Again, so sorry if you came to this article looking for the best high-protein, low fat, better-than-a-Christmas-cookie smoothie. It’s not here (or anywhere).
ABOUT TAYLOR CARR
Taylor has a dual Masters in Sports Nutrition and Strength and Conditioning. She also holds a certification through Precision Nutrition and is a certified Sports Nutritionist through the International Society of Sports Nutrition (ISSN). Taylor got her climbing start on the beautiful granite of North Carolina. She has since moved to Lander, WY with her husband to be a nutrition and strength coach at Elemental Performance + Fitness.
Taylor works with athletes of all backgrounds to educate and instruct proper food fueling and nutrient timing. Taylor believes that with a functional nutrition plan, every athlete is able to better reach their unique climbing, fitness, and lifestyle goals. She is also passionate about helping individuals heal their relationship with food. Taylor offers one time consultations, monthly custom plans, and long-term coaching.