Strategies to Keep You On Track During the Holidays
With the winter holidays of Thanksgiving, Hannuka and Christmas coming soon, athletes will be presented with delicious foods and drinks in excessive quantities. These are special times of the year, but it’s important to stay on track and understand these are moments in time and not excuses to completely fall off the wagon. Gaining extra weight is not what most elite athletes want.
THE HOLIDAY DINNER TABLE IS TIME TO ENJOY YOURSELF BUT STAY IN CONTROL …
Soccer Player Holiday Survival Guide:
Even over the holidays, it is essential that youth soccer players and professional players maintain a well-balanced diet and focus on healthy choices — even if you burn more calories playing soccer than everyone else in the family, these tips can help!
1) Start the day with a Healthy Breakfast. Don’t try to “save up” your calories for later as this usually leads to over-eating.
2) If you are going somewhere else, bring a Healthy Food item with you. While most family celebrations will be small this year, if you do travel, here is a great way to keep athletic-healthy. Bring a bright green spinach salad with cranberries, pumpkin seeds, and goat cheese is easy, festive, and good for you. And, it is a great example of healthy holiday eating with style!
3) Start with the Healthy items FIRST. Choose the soup and/or salad with some turkey before you go for the carb-heavy foods such as mashed potatoes, dressing, rolls, and corn.
4) Practice Portion Control. It’s not that you can’t have those foods, but be mindful of the amount. Get enough to try them all so you don’t feel deprived, but stick with 2 Tbs. or what can fit in the palm of your hand. Remember the plate method (½ veggies, ¼ protein, ¼ starch/fat).
5) Try not to Stand Around the Food while Socializing. This will lead to unnecessary munching.
6) Make sure to Stay Hydrated. Try drinking at least two glasses of water upon waking and two more before the meal. If you’re eating more calories than usual, don’t add to them by drinking too many calories.
7) If you overdo it, try going on a brisk walk. You will feel more energized, and your body will burn some calories for the physical activity. Is anyone available to pick up soccer on the beach or backyard?
8) Moderation — You don’t have to Skip Dessert, but be mindful and get small portions. If whipped cream is available, skip it or have a tiny dollop.
There are many ways to celebrate without regret and feel the impact on the soccer field. Remember how important your diet is as an athlete, and this will help you make better decisions. Another trick: Try having a hot beverage like coffee or tea with your dessert. The hot liquid will help fill you up faster, so you eat fewer sweets.
There is usually an assortment of great teas around the holidays. Why not try an all-natural apple spice tea?
9) Slow down—Enjoy your Company as Much as you do the Food! Eat slowly, chew your food thoroughly, and make it about connecting more than indulging.
10) Most importantly, jump back on the wagon immediately Afterward. You enjoyed the day, friends and family, but now it’s back to business.
The next day, make wise choices using foods such as soups, lean proteins, dandelion tea, and salads/veggies.
Drink plenty of water and flush out any toxins from the day before. Remember, you are responsible for what you put in your mouth!
