Fork Full of Facts - Week 4 - Holiday Survival

Holiday food does note have to get you off track

Silly season is upon us! The parties, the family events, the food, the drinks — and the well-needed downtime. But with all that fun usually comes one thing: we fall out of our normal routine. The good news? You don’t need to choose between enjoying the holidays and staying on track.

Enjoy the holidays, stay consistent, and protect your progress — without guilt or restriction.

You don’t have to “start again in January.” With a few simple habits, you can thrive through the season.

1. Mindset: Your Real Secret Weapon

The only difference between staying on track and spiraling is mindset.

Holiday mindset rules:

• Better, not perfect. Small wins > perfection.

• Harm reduction. More protein, more water, slower eating, fewer liquid calories.

• Maintenance is progress. Holding steady is a huge win.

• Nothing is ruined. One balanced meal puts you right back on track.

• This is lifestyle, not dieting.

2. The Holiday Eating Framework

Keep it simple with these 3 rules:

⭐️ 1. Protein First

30–40g at meals, 15–20g for snacks. It stabilizes hunger and prevents overeating.

⭐️ 2. Prioritize Fiber

25–35g/day from veggies, fruits, beans, oats. Fiber kills cravings.

⭐️ 3. Pair Carbs With Protein or Fat

Never eat carbs alone — pair cookies, bread, potatoes, or sweets with protein or healthy fats to prevent blood-sugar crashes.

3. The Holiday Plate Blueprint 🍽️

Use this at parties, gatherings, buffets, anywhere:

1. Protein (1–2 palms)

2. Veggies (½ plate)

3. One carb you love (1 fist)

4. Fats (1 thumb)

5. Wait 10 minutes before seconds

Balanced, satisfying, and zero restriction.

4. Tracking Options (Flexible!)

You don’t need perfection — just awareness.

• Full Tracking: Regular days.

• Half Tracking: Log breakfast + lunch; use the plate formula at night.

• No Tracking: Use hand portions — but always track alcohol & desserts.

5. Movement = Holiday Protection

Food isn’t the problem. Inactivity is.

• 8,000–15,000 steps

• Walk before events + 10 minutes after meals

• Short 10–20 min workouts

• Count NEAT: shopping, cleaning, cooking, decorating — it all burns calories.

6. Smart Alcohol Strategy

Better options: dry wine, light beer, champagne, spirits with zero-cal mixers. Guidelines:

• Eat protein/fat first

• Alternate drinks with water

• Set a drink limit

• Don’t drink on an empty stomach

7. How to Handle Buffets & Parties

Before: Protein-heavy meal, hydrate, choose your indulgence. During: Plate formula, avoid standing near food, mindful eating. After: Hydrate, walk, move on. No guilt.

8. Emotional Eating Tools

Use Pause → Pattern → Plan: Pause 10 sec → Identify what you feel → Choose intentionally Awareness breaks autopilot overeating.

9. Sleep & Recovery

Poor sleep = more hunger, cravings, and blood sugar spikes. Keep bedtimes consistent, limit alcohol at night, unwind intentionally.

10. The Daily Holiday Checklist

Hit protein Eat veggies 2+ meals 8k–15k steps 2–3L water Track (any method Limit alcohol Mindful eating Grace > perfection

11. For Diabetic Clients

Focus on carb pairing, blood-sugar checks, post-meal movement, never drinking on an empty stomach, and prioritizing sleep.

12. Holiday Mantras

“I don’t need perfection to make progress.” “One meal doesn’t undo anything.” “Aware, not restricted.” “I’m building a lifestyle.”

13. Final Note

This season is real life — emotional, social, busy, and full of delicious food. Perfect for practicing your new habits. You’re not just dieting—you’re learning how to live.

Enjoy the food. Enjoy the memories. And enjoy knowing you’re in control.