I'm prepping myself for the holidays and for intentional eating where I can lose this baby weight in order to help my body return and improve to a better condition. The key word for 2013 I think I know already...{consistency}.
It isn't about me running a half marathon 4 months post-baby (which I did twice after Ian - CRAZY) but rather about re-establishing a base for my body to build off of for years to come. I was privileged to do Yoga and Pilates classes after Ian and that is just not the case now so I'll have to figure out another way to help my core to rebuild.
Probably my consistency needs to be primarily in my relationship with God although my tangible brain if more ready to pursue a running/cycling/swimming routine. I'm not sure how this will look but I know it is of utmost importance. Consistency in parenting...with Ian in discipline and love and with Eli's routine.
Consistency in fitness and pursuing a base to build upon. In addition, I'd love to continue to gain knowledge in running and in triathlon training. I love speaking to other women about it and how they can gain confidence, gain energy and help any depression or emotional turmoil in their lives. So we'll see - so here's the article I wanted to share and remind myself of as Holidays come upon me:
If you've ever tried to stay on track with nutrition throughout the winter holiday season, you can forget the saying "it's as easy as pie." Weight gain, stomach distress, lethargy and poor body image are a few of the many common side effects of approaching the holidays with an unhealthy relationship with food and the body.
Do you feel out of control with holiday sweets? With 365 days in a year and only 3 federal holidays between November and January (Thanksgiving, Christmas, New Year's Day), consider that your anxiety about preventing the typical holiday weight gain may be a bit exaggerated. Perhaps it is the added stress about an overabundance of seasonal holiday food (much prior to the actual holiday), alongside the unintentional weight gain from January until November, that causes you to feel uneasy about the holiday festivities.
Do you feel better after you eat than before? If so, there's absolutely no reason to worry about a few trivial added pounds over the holidays. Instead of speaking poorly about your body in front of the mirror (thus forgetting what your body has allowed you to do in life, like crossing finishing lines), find enjoyment as you indulge in your grandma's cobbler, prepared with love and memories. Whether you are eating a balanced, wholesome diet or enjoying the occasional treat, never forget the importance of mindful and intuitive eating. As you eat for fuel and for health, eat with a plan and a purpose.
Instead of adding to the hundreds of tips available on the internet on the topic "Healthy Holiday Eating," here are a few tips to overcome the anxiety that comes with having an unhealthy relationship with food.
Instead of saying......
1) "I shouldn't eat this," say
"I am so thankful that I have an opportunity to enjoy some occasional treats (prepared with love) with the people who I care about the most in this world."
2) "It doesn't matter if I eat that, I already ruined my diet," say
"I am really proud of myself for being able to regret, reflect and change my past habits, which will ultimately help me reach my short and long term goals."
3) "I may as well have another because I already cheated," say
"I am thankful that I have a balanced diet where no food is off-limit. Because I eat well most of the time, I don't have to worry about the rest of the time."
4) "I'm being so bad," say
"Knowing that my daily habits such as not going into a meal starving, eating balanced meals, snacking nutritiously with a purpose, drinking plenty of water and focusing on wholesome foods are helping me to control blood sugar and reduce cravings/overeating, I feel great because I know I will stop eating when I am satisfied and will be well-fueled for my next workout."
5) "I am going to be so fat after this," say
"I know that my weight fluctuates throughout the day and not all is lost or ruined in one day or in one meal."
6) "Uggh, I need to find a diet to help me lose weight, fast!" Say,
"I know that an extreme diet is not a lifestyle. I want to create balanced eating habits in order to live a quality life in order to reduce my risk for disease, to help increase longevity and to improve my fitness. If I cannot address my weaknesses on my own, I will seek out a qualified professional (ex. Registered Dietitian) to help me in my personal nutrition journey."
Final reminder: If your body is in good health, recovering from injury/illness/disease or if you are overcoming obstacles in your life, spend your energy on being thankful for living another year. Never forget that food should not be your life. Use food wisely and let it enhance your life.
Marni Sumbal, MS, RD, LD/N
Marni works as a Clinical Dietitian at Baptist Medical Center Beaches, is the owner of Trimarni Coaching and Nutrition, LLC and provides one-on-one consulting in the Jacksonville, FL area. Marni is a Registered Dietitian, holding a Master of Science in Exercise Physiology and is a Certified Sports Nutritionist (CISSN). As an elite endurance athlete, she is also a Level-1 USAT Coach and a 5x Ironman finisher. Marni is a 110% play harder, Hammer Nutrition and Oakley Women brand ambassador. Marni enjoys public speaking and writing, and she has several published articles in Fitness Magazine, Bicycling Magazine, The Florida Times-Union Shorelines, Lava Magazine, Hammer Endurance News, CosmoGirl magazine and Triathlete Magazine, and contributes to IronGirl.com, USAT multisport zone and Lava online.
