Holiday body shaming and food talk

 

Why do people comment about bodies and food around the dinner table?

You may be surprised to hear that people bring up body and food talk for reasons that usually have nothing to do with you and everything to do with culture, habits, and their own insecurities.

🍽️ Many people grew up in a family where talking about weight, diet, or appearance was considered normal conversation.

🍽️ Diet culture is deeply ingrained. Society has treated body size as a moral issue and food as “good” or “bad.”

🍽️ Holidays heighten food anxiety. When someone feels guilty or worried about eating, they often comment on what someone else is eating to cope or deflect.

🍽️ Unsolicited comments about health or weight are often framed as “concern.”

🍽️ For some, commenting on others’ plates or bodies is a way to feel superior or justify their own choices.

➡️ Negative comments about bodies or food are usually a reflection of the person saying them—not the person hearing them. 

Understanding that can make their words feel less personal so you respond with confidence and boundaries.

Mindful eating do's and don'ts

If you experience great emotional stress around the holiday season, you are not alone.
Here are some reasons why the holidays can be so stressful when it come to food:

• Fear of weight gain.
• Too many food items available.
• Guilt around indulging.
• Feeling weak or out of control.
• Stress and anxiety.
• Uncomfortable being seen eating food.
• Pressure or comments when eating.
• Worry of offending others.
• Struggling with "normal" food portions.
• Remarks about body weight/size.
• Inability to recognize fullness.
• Eating on another person's schedule.

Having tools to manage triggers and unhealthy thoughts can help you maintain a healthy relationship with food and the body so you can fully enjoy the holidays.

Here are a few tips to help you maintain a healthy relationship with food and your body:

Navigating holiday (over) eating

Navigating holiday (over)eating

The holiday season is here and it's filled with family, friends and.....a lot of food.  Without a doubt, food is a significant component of every holiday. For anyone who suffers from an eating disorder or an unhealthy relationship with food and the body, this can be a challenging time of the year.  You may not realize it but the holidays may bring several triggers that could lead to disordered eating and exercising behaviors. Often times, stress, overwhelm, people pleasing, travel, toxic relationships/family members, uncomfortable conversations and finances can bring on uncomfortable feelings. In order to lessen those emotions, it's easy to resort to food restriction (or dieting). And with restriction often comes binge eating. Overeating from time to time does not mean that you have a binge eating disorder. Fundamentally, binge eating is different from overeating.  Signs and symptoms of binge eating include:  Eating a large amount of food in a short period of time (ex. over 2 hours) Frequent episodes of eating more than what may be considered a normal amount of food.  Binging as a way of coping with unwanted feelings, stress and anxiety.  Eating beyond fullness.  Feeling that your eating behavior is out of control.  Eating large amounts of food without being physically hungry.  Feelings of guilt, sadness, distress, worthlessness after not being able to control eating. In our society, a lot of shame comes from eating too much whereas restriction is viewed as being good - having willpower, discipline and control. Despite stigmas and societal beliefs, binging (or overeating) isn't from lack of willpower or discipline. Binge eating is a common result of restriction. In other words, the solution to avoid binge eating is to eat more.  If you ever find yourself binge eating or over eating, there's a good chance that you are intentionally - or unintentionally - restricting your food intake. This can occur from not eating enough, skipping meals (ex. breakfast, lunch), going long hours without eating, restricting carbs, eliminating food groups or specific foods or overexercising.  Your body is constantly trying to protect you. For example, to keep your body from overheating, your body will initiate sweating. When you have a fever, your body may use 'chills' to boost core temperature to kill off a virus. The body is no different when it comes to responding to restriction. If you don't eat enough early in the day (or you don't fuel well during a long workout), your body is going to beg for what it missed out on. Our biology is hardwired to protect us against starvation. And if your body has ever experienced starvation trauma, it's likely to overreact any time you undereat.  Because most people don't worry about where their next meal is coming from (10% of US households are food insecure due to low income, poverty or unemployment), if you have ever been on a diet or intentionally restricted food, this can be viewed as self-imposed starvation. And your body doesn't care if you don't have the ability or access to food or you are trying to intentionally lose weight. If your body senses an extreme caloric deficit, it's going to react by trying to protect you.  The restrict-binge cycle can not be broken with food rules or willpower. The only way to reduce the risk of binging is to stop the restriction.  Saving calories - Starving your body of calories so that you can "make room" for a large holiday meal will lead to overeating. Instead of saving your calories, see your meal as just another meal. Go into the meal feeling slightly hungry by eating well-balanced meals and snacks throughout the day, starting with a healthy breakfast. By arriving to you meal slightly hungry, you will eat in a controlled manner, making a conscious decision about what and how much you want to eat.  Get in tune with your hunger scale - Despite being born with an exceptional intutive sense of your bodies physiological needs, you may have lost the ability to detect and respond to signals of hunger and fullness. Not surprisingly, disordered eating behaviors and a restrict-binge cycle can negatively impact your ability to properly feel fullness and hunger. A hunger scale can help with eating-related decisions as you practice body awareness.  Begin eating your meal around 3-4 on the hunger scale and to finish your meal at 5 or 6. Give yourself time to chew and digest your food as the hunger scale can quickly (or slowly) change throughout the eating experience.  Stop depriving yourself - Where there is excess there is usually deprivation. Similar to a feast-or-famine cycle found in people living with food insecurity, if you forbid yourself from eating certain foods and then give yourself permission to eat when food is abundant, you may find yourself feeling out of control. This was well-documented in the well-known, unethical Minnesota Starvation Experiment. Restrictive eating only increases the desire for the forbidden foods. When these "off-limit" foods are finally available (and allowed), there's a good chance that you will overeat.  Mindful Eating - You will enjoy food the most when you are slightly hungry. Food always tastes the best on the first bite. There's a point when food no longer tastes as good as it was. By staying in tune with your eating, you can determine when you are finished eating. Eating should be a positive, joyful, comforting and feel-good experience. Aim to feel better after you eat than before you started.  References:  https://www.rosewoodranch.com/binge-eating-signs-symptoms/ https://www.ers.usda.gov/data-products/ag-and-food-statistics-charting-the-essentials/food-security-and-nutrition-assistance/#:~:text=The%20prevalence%20of%20food%20insecurity,had%20very%20low%20food%20security. https://www.eatingrecoverycenter.com/blog/i-cant-tell-when-im-full https://academic.oup.com/jn/article/135/6/1347/4663828

Maintain a healthy relationship with holiday food

The holiday season is a time of socializing, celebration and reunions. Now is the time when families, coworkers and friends gather together around food. For those struggling with an unhealthy relationship with food and the body, the holiday season may not be so bright and merry. If you experience great emotional stress around the holiday season, you are not alone. Here are some reasons why the holidays can be so stressful when it come to food: 

• Fear of weight gain.
• Too many food items available.
• Guilt around indulging.
• Feeling weak or out of control.
• Stress and anxiety.
• Uncomfortable being seen eating food.
• Pressure or comments when eating.
• Worry of offending others.
• Struggling with "normal" food portions.
• Remarks about body weight/size.
• Inability to recognize fullness.
• Eating on another person's schedule. 

Having the right tools to manage triggers and unhealthy thoughts can help you maintain a healthy relationship with food (and your body) so you can fully enjoy the holiday season. Here are a few tips to make holiday eating less stressful: 

• Identify your triggers for overeating/binging or food restriction, such as going long hours without eating.
• Prepare your responses for conversations about body image, dieting and weight.
• Give yourself alone-time and space during social gatherings.
• It's ok to eat a little more than you normally would.
• Keep diet talk and body image discussions away from the table. Even the standard statement of "you look healthy" or "you look great" can be triggering. Many disordered eating behaviors stem from food control and body image/appearance.
• Avoid statements like "you’lI put on some pounds." There's no need to criticize your body or other people's bodies.
• Avoid all-or-nothing thinking. Eat with a mindset of curiosity and gratitude.
• Listen to your body. Notice feelings of fullness and hunger.
• Set boundaries and be willing to say no thank you.
• Eliminate negative self-talk. If someone at your holiday table is suffering with disordered eating, here are a few suggestions to make this individual feel welcomed and comfortable: Do not focus on what the individual is eating.
• Make the primary focus of the holiday on something besides food.
• Plan activities that don't involve food - such as games, decorating or spending time talking.
• Offer a dish that this individual would feel comfortable eating.
• Honor agreements to not discuss body image, weight loss, diets or appearance.

Contact the NEDA Helpline (1-800-931-2237) for support, resources, and treatment options for yourself or a loved one who is struggling with an eating disorder. Helpline volunteers are trained to help you find the support and information you need. Reach out today.

You can always leave a message for the Helpline if it is not currently available, and they will return your call or message promptly.If you are in a crisis and need help immediately, text “NEDA” to 741741 to be connected with a trained volunteer at Crisis Text Line. Crisis Text Line provides free, 24/7 support via text message to individuals who are struggling with mental health, including eating disorders, and are experiencing crisis situations.

Holiday wrap up

 

As small business owners, we don't get time off for the holidays. Karel has been extremely busy with bike fits and I have had several nutrition consults. Alongside coaching, we have been rather busy lately. 

But we have been able to carve out a bit of playtime out in nature. 

On Friday, we drove to Dupont and parked at Fawn Lake access area. For my first official mountain bike ride, Karel took me on several trails and I had so much fun. With each trail, my skills improved. And if I struggled or found myself scared and unclipping, I would go back and practice again. Karel would stop and help me find the best line to take around/on limbs and rocks and he would also show me how to execute certain skills. It was so much fun and I really enjoyed myself out in nature, on my mountain bike (well, Karel's old mountain bike).

We rode for around 2:40, covered 19 miles and accumulated over 2400 feet elevation gain. I really loved being in the forest and having to navigate through water crossings, over/down limbs and rocks and tight turns. After the ride we went for a ~2 mile off-road run. I could not stop smiling as I had so much fun for almost 3 hours. 

After our morning adventure, Karel finished up the cooking for our traditional Czech Xmas dinner on the 24th. The staples include potato salad made w/ shredded celery root, parsnips and carrots, along with peas and topped with hard boiled eggs. Instead of carp (fish) soup, Karel uses Tilapia and fries it. He made tofu for me (fried). We also had Vánočka (Christmas bread) which is similar to Challah bread. Karel made the dough (with almonds and raisins) and I braided it. Karel also made gingerbread cookies and caraway and cheese "breadsticks." Everything turned out so delicious! 

On Saturday, Karel and I went for a late morning run at Furman (the weather was amazingly warm!) and then we drove to Saluda to meet up with our friends Don and Kathleen who were visiting. We hiked the Little Bradley Falls Trail.

The trail was a little less than 2 miles round trip and it included several water crossings. It was a beautiful day but with it being Christmas, the trail wasn't too busy. Although Campy is not as agile as he used to be, he did great on the hike. Karel carried him over the water crossings. We enjoyed a beautiful waterfall at the end of the trail. Campy is getting older so we try to make as many memories with him as we can. 

After the hike, we drove to Lake Lure and had a wonderful dinner prepared by Kathleen. She made spicy carrot soup, mushroom wellington and asparagus w/ couscous. It was all so good. It was great to enjoy some time together as they were vacationing and it had been a few months since we all hung out. 

On Sunday, the weather could not have been more perfect for a bike ride. 70-degrees meant short sleeves and shorts for a 3-hour, 50-mile ride. We rode with the GVL WBL (Greenville Winter Bike League) group for the unofficial Christmas ride. It was an absolutely beautiful route and I enjoyed riding on new roads that I had never seen before! It's crazy that after 7 years living here, we still discover new cycling routes! The ride was a very easy/chill pace which was nice to be able to socialize and just enjoy the scenery. After the ride, I couldn't resist a run off the bike as the sun was so warm and I wasn't ready to stop my workout. It's incredible how much the weather can boost the mood. These warm days make all the struggles during the cold days worth it! 

We hope that you enjoyed your holiday. Don't forget to make time for yourself. You deserve to "play" in nature. 

Tips For Beating Social Overeating

 

"No thank you."

Whether you’re hungry or not, it can be difficult to say those three words when you are in a social setting. For this reason, it's very common for people to overeat at Thanksgiving, birthday parties, events and other social gatherings - especially in an effort to fit in or to make other people feel more comfortable.

In a previous newsletter, I discussed the importance of mindful eating and how it can improve your relationship with food.

Mindful eating is being aware of your body's hunger and satisfaction signals. It involves eating slowly, tasting your food, appreciating your meal and savoring each bite.

When you are alone, you may find it easy to be conscious of what you are putting into your body. But in a social setting, it's easy to get distracted by friends/family/entertainment. Additionally, if you are worried about hurting the feelings of another person or frequently put the needs of others in front of your own, you may give in to social pressures, causing you to eat beyond comfortable fullness.

To help you feel more comfortable eating at social gatherings, here are a few tips:

• Don't go into the meal starving. Eat a small snack in the 30 minutes before you attend the event.
• Eat slowly. Focus on your meal and eat foods that truly satisfy you.
• Check in with yourself as you are eating. Listen to your satisfaction cues. If you are feeling satisfied and comfortable, that is a good sign to stop eating.
• Give yourself permission to indulge responsibly. No restrictions or rules. Make a conscious and mindful decision to eat something that you love without guilt.
• Don't plan your next diet. Restriction after overeating can lead to another overeating occasion. There's no need to diet after a larger-than-normal meal. Your body is smart and your appetite will regulate the next day.
• Don't make it all about the food. Enjoy the company of other people. Create meaningful connections instead of stressing over food. Sharing a meal with others is supposed to be a fun - and not a stressful - experience.
• Offer to bring a dish. You should still enjoy what others prepared but starting with your familiar dish you can assess what best compliments your recipe.
  
  

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The holidays and disordered eating

 

Picture source. Holly Harris. 

The holidays can be a stressful time for those in eating disorder or disordered eating recovery. The current pandemic certainly adds another level of stress, anxiety and worry during this holiday season. 

Holiday meals can be triggering for those who seek control over food and have (or had) an unhealthy relationship with food and the body. Eating with others (even virtually) may bring an overwhelming amount of uncomfortable feelings. Whether you are afraid of gaining weight, trying new foods or binge eating, you dread the uneasy body image and diet conversations with family or you fear being unable to "burn off" the calories with your typical early morning T-day workout, you may find it hard to be kind to yourself during this holiday season. 

Although I am not advocating eating with members outside of your household (remember - we still have a deadly and highly contagious virus spreading quickly throughout our country), here are a few tips to help take the focus away from food during the upcoming holiday: 

• Food should never make you hate yourself. 
• Identify your triggers for overeating/binging or food restriction. For example, rather than going long hours without food or randomly eating something that you are not comfortable with, plan snacks and meals for yourself. 
• Prepare your responses for conversations about body image, dieting and weight. 
• Give yourself time and space during social interactions. 
• It's ok to eat a little more than you normally would. It's also ok to use the tools that help you eat in a responsible way that supports your physical and emotional health. 
• Keep diet talk off the table. You don't need to help others. You don't need to be helped over the Thanksgiving table. You don't need to debate over certain diets, not to mention starting an exercise plan with the goal of losing weight.
• Keep body image discussions away from the holiday season. Even the standard statement of "you look healthy" or "you look great" can be triggering. Many disordered eating behaviors stem from food control and body image/appearance. 
• Statements like "you/I put on some pounds" are also unacceptable. There's no need to criticize your body or other people's bodies. 
• Holiday eating is not a socially acceptable time to binge. Working out just to eat is not healthy. Compensation after eating is an eating disorder behavior. The talk of restriction or overexercise to compensate for a meal is not a healthy strategy. 
• It's physically healthier never to diet. It's emotionally healthier not to try to control body weight through a diet. A diet mentality leads to body dissatisfaction and an unhealthy relationship with food. All diets can be considered disordered eating. 
• Avoid all-or-nothing thinking. Eat with a mindset of curiosity. 
• Express gratitude when you feel anxious. 

The 5's of mindful holiday eating

For athletes, social eating at holiday parties family gatherings and end-of-the-year events can be challenging. Even with the best intentions, it can be difficult to stay consistent with nutritious eating when you are overwhelmed by so many calorie-rich food choices. No need to skip your work holiday party, the family cookie-swap, your child's holiday function or your team social. Here are a few tips to help you feel good about your eating choices and improve your relationship with food.

1. Sit down - Instead of eating standing up, put food on a plate, sit down and focus on the present moment. You will enjoy your food much more when you give eating your full attention.  
2. Slow down - Intentionally chew slower than normal.  When you eat slowly, you will notice your food and enjoy it much more. 
3. Savor - Enjoy every bite. Use all of your senses and eat without distractions. Remind yourself that the first bite is always the most flavorful. 
4. Simplify - Create an environment where you can maintain a great relationship with food. Prioritize foods that make you feel good and that you love. 
5. Smile - Be grateful for the food that you get to eat. Take note of your fullness level - eat until you are satisfied. 

For many athletes, body image dissatisfaction is heightened during the holiday season. For athletes with a history of dieting, eating disorders or disordered eating, holiday eating may trigger uncomfortable feelings, emotions and unhealthy coping mechanisms. Remind yourself that you are allowed to indulge responsibly and feel great about it - and still feel/be healthy. Give yourself permission to enjoy foods that make your tummy smile.

Holiday eating and the health conscious athlete

If you consider yourself a health conscious individual, the holiday season may fill you with a bit of anxiety and stress. While there is much to celebrate and enjoy, you may worry about some of the uncomfortable food-related situations that you may face at family gatherings, holiday parties or work events. For example:

• Being told that you eat "too healthy."
• Feeling like you are judged for your eating habits or your body image.
• Worry about emotional/stress eating.
• Fear of overeating/overindulging.
• Having to turn down food that you don't like/can't eat.

For anyone who has experienced any of the above scenarios, it can be rather difficult to enjoy a holiday meal when you are worried about the food around you or how you will respond when people comment on your eating habits.

As an advocate of intuitive eating, consider the following "Intuitive Eating Holiday Bill of Rights" to help you feel more at ease when you are at or around the food table.

The following was taken directly from Intuitiveeating.org.

1. You have the right to savor your meal, without cajoling or judgment, and without discussion of calories eaten or the amount of exercise needed to burn off said calories.
2. You have the right to enjoy second servings without apology.
3. You have the right to honor your fullness, even if that means saying “no thank you” to dessert or a second helping of food.
4. It is not your responsibility to make someone happy by overeating, even if it took hours to prepare a specialty holiday dish.
5. You have the right to say, “No thank you,” without explanation, when offered more food.
6. You have the right to stick to your original answer of “no”, even if you are asked multiple times. Just calmly and politely repeat “No, thank you, really.”
7. You have the right to eat pumpkin pie for breakfast.

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5 athlete tips for mindful holiday eating

For athletes, social eating at holiday parties can be difficult, especially as you try to nourish and fuel your body to support your training sessions. Even with the best intentions, it can be tough to stick to your eating plan when you are overwhelmed by so many delicious choices.  Because it would be wrong to skip your work holiday party, your child's holiday function or your team end of the year social, here are a few tips to help you feel good about your eating choices, despite all the large meals, alcoholic beverages and mouthwatering deserts. 

1. Don't workout just for the calorie burn- Thinking beyond performance, your workout is also a proven stress reliever, self-esteem booster, energy giver and endorphin pusher. With so much going on, don't put yourself last. Because it's very easy to eat mindlessly, out of boredom, stress or emotions, remind yourself that eating is for enjoyment, but also for nourishment and for fuel. Make sure you are not training/exercising to give yourself permission to overindulge at your holiday meal.
2. Don't skip meals - Athletes feel and perform the best when they eat every 2-3 hours. Going too long without eating will result in overeating. Starting with breakfast, make sure you are eating every few hours, with substantial meals and snacks to keep you satisfied throughout the day. If you want to "save" a few hundred calories, swap out processed snacks for vegetables. In the big picture, eating a few hundred extra calories here and there over the month of December will not negatively affect your health, performance or body composition.
3. Be choosy with choices - With so many options, you may find yourself with larger-then-normal servings. You may even go back for a second or third helping. Before serving yourself, take a look at all the options. Instead of trying a little of everything, select your top favorites. If there's a food that you can eat anytime, pass on it. Yum over the occasional eats that you can only find but once a year. Make sure to include nutrient dense options on your plate and eat until you feel 80% satisfied, not 110% stuffed. A good trick is to eat as if you are about to workout in the next 2 hours (as an example). Eat enough, but not too much.
4. Eat slowly - Sit down and truly enjoy what you are eating. As you hold a conversation with others, make sure you aren't inhaling your food without even tasting it. Eat with intention, purpose and gratitude. Make sure to drink water as you are eating to help with digestion. Position yourself far away from the food table as you'll think less about all the food and you'll have to put in that extra effort to go back to the food table.
5. Don't go into a meal starving - Do yourself a favor and eat before you eat. You're more likely to make better choices and eat less when you have a small snack (or even a meal) in the 30-90 minutes before your holiday event. When planning your pre-party meal or snack, consider the food options that will be available at your event and compliment those foods. Considering that most holiday parties are loaded with alcoholic drinks, sweet treats and carb-dense buffet-style appetizers and meals, consider a salad with a protein of your choice as your pre-meal snack. 

For many athletes, food anxieties and weight stress are heightened during the holiday season. For athletes with a history of dieting, eating disorders or disordered eating, holiday eating may trigger uncomfortable feelings, emotions and unhealthy coping mechanisms. Remind yourself that you are allowed to indulge responsibly and feel great about it. Give yourself permission to enjoy foods that you love. Make sure you don't get into a habit of developing rules or an off-limit food list during the holidays (or in the month of January) for food rules and "bad" food lists often pave the way to a vicious cycle of restriction - overeating. 

Holiday traditions - Czech style

The holidays are a special time of the year because every family has its own special traditional celebration. And when you only celebrate a tradition once a year, you look forward to it year after year. Because traditions are important, there's a good chance that you spend the necessary time and effort on the traditions that make the holiday extra special for you and your family/friends. 

Consider your favorite movie, song, meal, dessert or game that you always look forward to on your favorite holiday. When something occurs only once a year, on a very special occasion, it's much more enjoyed compared to taking part in that tradition week after week, month after month. Let's not forget about the meaning behind the rituals, traditions and celebrations that have been in your family for longer than you can remember. 

If you are someone who gets overwhelmed and annoyed with a holiday that is heavily commercialized, consider exploring (or better yet, celebrating), a holiday with someone who is from another culture or nation. While you don't need to stop your own traditions, embracing a new culture can be an educational, enriching and inspiring part of life. 

As you may know, Karel is from Czech Republic and all of his family lives in Czech Republic. It's been 17 years since Karel has celebrated Christmas with his family. For the past eleven years, Karel has shared his holiday traditions with me - which is very important to me as I love learning about the rich customs, traditions and celebrations that take place in other cultures.

Here are a few of the Czech Christmas traditions (from this link):

During the evening of the 5th December (St. Nicholas Eve), children are very excited and watch for St. Nicholas (Svatý Mikuláš) to arrive. He normally is accompanied by one or more angels and one or more devils. He asks the children if they've been good all year and also asks them to sing a song or recite a poem, and gives them a basket of presents, often containing chocolate and fruit. If you've been naughty, the devil might give you a lump of coal. St Nicholas' Day is a very separate holiday than Christmas.

In the Czech language Happy/Merry Christmas is 'Veselé Vánoce'

The main Christmas celebrations are on Christmas Eve. Some people fast during Christmas Eve in the hope that they will see a vision of 'the golden pig' appear on the wall before dinner! This is meant to be a sign of good luck! (Karel's family didn't do this).

The Czech traditional Christmas dinner is eaten during the evening of Christmas Eve. The meal often consists of fish soup (made of carp), and fried carp with potato salad. (We modify this meal with tempeh for me and trout for Karel. Karel always makes his famous potato salad, where the only cooked vegetable is the potatoes. Everything else is raw. It tastes incredibly good!). 

Ježíšek 'Little Jesus' (the Czech version of Christkindl) brings presents during the Christmas Eve dinner and leaves them under the Christmas Tree. Czech children have their dinner in a different from where the tree is located. When they hear the bell ring (usually after the children have finished eating their main meal but when they are still at the table), that means that Ježíšek had been and has left their presents under the tree. The presents are normally opened right after dinner. (The Christmas tree was never purchased or decorated until Christmas eve and he never saw the tree until the bell rang, which told Karel that "Little Jesus" came. The tree stayed up until the New Year.).

During the holiday season apples are used a lot by Czech people to predict the future. After Christmas dinner, every person is given a apple which they cut in half from the stem down and they study the shape that the seeds inside show. If the seeds appear in a star shape, it means that health, happiness and unity is predicted for the new year. But if it’s shaped like a four-pointed cross that means bad luck will be brought to someone at the table and someone will get sick or even die. (We have never done this but Karel told me about this tradition).

We hope you enjoyed your holiday traditions! 

Athlete expectations during the holidays

For athletes, there are many challenges to navigate around during the holidays. It can be difficult to stay consistent with training because you are off your normal regime and your healthy diet is sabotaged by so many oh-so-good family tradition eats and treats. While some athletes have no trouble skipping workouts and indulging in sweets during the holidays, it's common for athletes to feel anxious about the many changes in the normal routine. While your frustration is not understood (or supported) by your non-athlete family members, you still feel that it is important to meet your expectations during the holidays. 

So what's an athlete to do? 

Do you say good bye to all good habits and let loose until the New Year?

Do you refuse to change your routine because you need the control and stick to strict eating and structured training?

Because every person should dedicate time to exercise for health on a daily basis and should focus on eating for nourishment, it's not necessary to avoid your family in order to get in every minute/mile of your prescribed workout and to avoid the occasional indulgences that come with holiday eating. The holiday season offers a few great opportunities to enjoy a little downtown and change up your normal training and exercise routine without anxiety or guilt. 

Here are a few tips to make the most out of your Thanksgiving break. 

MINDFUL EATING TIPS

1. Create a better internal dialogue in your head when you are eating, especially as it relates to your body and food.

2. Trust your body. Tune into your true signals of hunger and satisfaction as a way to guide you through your holiday feast.

3. Treat yourself to family, don't make the holidays just about food. Enjoy your time around your loved ones or if you are alone, call up an old friend or volunteer and help out those in need.

4. Slow down and taste your food. Appreciate the aroma, presentation, flavor and texture of your food - real food and store bought. Share a story if a dish reminds you of something happy.

5. Love what you eat. The first few bites of anything should always taste amazing. If you don't love it, don't eat it. 

WORKOUT TIPS

1. Get it done early, but not too early. Enjoy waking up without an alarm but if you can squeeze in a workout before your day gets busy, you'll find yourself energized and you won't have to deal with the guilt that comes with removing yourself from family time, just to train. 

2. Loosen up. It's ok if you have to modify a set or reduce the volume. Don't feel guilty if you have to miss a workout. Prioritize the workouts that give you the best return for your investment at this phase of training. A few modified workouts over the holidays will not affect your race performance in September.

3. Keep training fun. Participate in a Turkey Trot, exercise with your kids, go for a hike or set up a local group workout. Do something each day that is good for your mind and body.

4. Be efficient with your time. Indoor workouts are great for time management as you can get in a quality workout with minimal distractions.

5. Communicate. Now more than ever is the time to communicate with your family. You may be surprised that if you tell your family/kids that on Friday you will be gone from 8:30-10:30 for a workout, they won't care about your absence. But if you tell them last minute, they may be upset that you are suddenly leaving them, which then leaves you with guilt, if you even leave for your workout. 

NUTRITION TIPS

1. Don't skip meals throughout the day. Excessively restricting calories or an entire food group (ex. carbohydrates) will likely lead to overeating at your upcoming feast. Instead, focus on small meals throughout the day, eating every few hours. Prioritize nutrient dense foods like fruits and veggies at your meals. Don't forget to stay hydrated - with water, of course.

2. Do not go into your big meal with a starving belly. Plan a healthy snack around 45-60 minutes before your meal. Options like apple slices and pistachios, deli meat and lettuce wraps, celery sticks with cheese or a few almonds with figs should take the edge off so you don't eat with your eyes when serving yourself.

3. Fuel your workout. Seeing that there is a good chance that you will workout in the morning, restricting calories around/during your workout is not a permissible strategy to indulge (or to eat more calories) at your upcoming feast. It can actually backfire on you as you will likely be so famished by meal time, that you may eat beyond a feeling of fullness - stuffed and very uncomfortable. Treat your workout like any other day. Fuel smart and hydrate well. And be sure to eat a healthy breakfast after your workout (or Turkey Trot).

4. Choose wisely. Create a healthy plate of a little of everything.

5. Indulge wisely. You are not forced to eat everything at your feast but you are allowed to indulge. Choose your favorites and say "no thank you" to the unappealing or familiar options. Share, split and limit yourself to just one. 

It's very easy for athletes to remain rigid around the holidays because a change in the normal routine (training or eating) can bring anxiety or feelings of loss of control. 

When you think about the big picture (your entire season ahead), a few days away from your normal routine may be a good thing. Don't stress about what doesn't get done. The holidays are a wonderful time to give thanks to your body, to your friends and to your family.

Consistent healthy holiday eating

Picture source

This is the time of the year when it's so easy to make bad decisions with eating choices.
But I'm not talking about devouring a dozen pieces of Halloween candy in one sitting, eating an oversized portion of Pumpkin pie topped with whipped cream or choosing 3 holiday cookies for an afternoon snack.

Nope, I'm talking about dieting.
A diet is a restrictive way of eating, designed to help you gain control over previously unhealthy eating habits.

Although it may sound like exactly what you need around the holidays, a diet is a big change in your eating routine - it's rapid, it's extreme and it provides temporary results. 

Healthy and mindful eating is a learned habit and once achieved, it makes it possible to enjoy the holiday season without guilt, anxiety or fear. 

A few tips come to mind when it comes to eating healthy around the holidays. 

1. Don't be locked down to one style of eating - having freedom with your eating choices will keep you from the overindulging and binging that often occurs from food restriction. 

2. Have a plan - it sounds so simple but if you have a plan as to how you will navigate holiday parties and events, you will be more likely to feel in control over your food choices. It's encouraged to include some treats in your plan as this strategy teaches you how to indulge responsibly. 

3. Don't exclude, include - trying to control/limit calories in order to save room for the off-limit, bad or calorie dense foods will backfire. It always has and it always will. When a holiday meal (or dessert) is in your near future, be sure to include healthy foods in your diet (which also will help support good immune system and metabolic health) to help promote satiety, stabilize blood sugar and steady your energy prior to your indulging eating experience

4.  Think long term, not short - short term thinking is why you feel like a failure when you indulge. This is no way to live your life. Instead, think long term so that you have a clear path as to how you will maintain a healthy body composition and your good health throughout the holiday season. Note, a clear path includes indulging as one or three spread-out occasions of eating a little more than normal will not keep you from reaching your long term health/body comp goals. 

5. Patience with body composition - your ability to stay consistent with food choices throughout the holiday season will enable you to feel great in the New Year. Don't get discouraged if your body doesn't look the same as it did a few months ago and certainly don't convince yourself that the holidays is the time to have the "why bother" attitude because you are already doomed for failure with all the bad food choices. Be patient over the holidays as your motive for healthy eating should be to keep yourself healthy - not for a look. 

Far too many people become irrational around the holidays, assuming that the only way to survive the holidays (or to feel better after a big meal) is to follow a diet strategy (ex. juice, detox, avoid carbs or starve yourself). 

The holidays are a special time of the year to be around family and friends. 

Not a time for deprivation and dieting.

While the holiday food choices are irresistible, the best approach to consistent healthy holiday eating is to remind yourself that one meal will not keep you from maintaining great health or reaching your body composition goals.
Learn to eat in a way that makes you feel better after you eat, than before you started. 

Real food, home cooking. Who doesn't love the holidays?

I've had a few life changing events that involved traveling over seas. 

When I was 13 years old I traveled to Japan as part of an exchange program with my school. It was really exciting to stay with a family for 2 weeks and to go to school with my Japanese "siblings."

When I was 20 years old, I traveled to Cebu, Philippians for a work service trip with my college. It was a life changing experience that really changed me. Perhaps it is the trip that gives the "whys" as to why I am so passionate about so many different things today particularly involving quality of life and the diet. I had no running water for 2 weeks (only bucket showers where I would pump my own water for 1 bucket per shower), I slept on concrete (with a sleeping bag), I had no air conditioning (in May) and food portions were very small. 

I am so grateful that my parents gave me two international trips when I was growing up because when I met Karel, I felt like it was meant to be that I was lucky enough to spend the rest of my life with someone who grew up outside of the US. Although I love being an American, I really love learning about the lifestyles in other countries. 

                               

Not only did Karel educate me on the "real" beers in Europe but I learned so much in our recent Czech Republic trip in May. This trip was not so much a life changer as it was a life reinforcer. I was able to live the life I aspire to live in the US and while in Czech Republic, I found it so easy. Real food, lots of walking and a lifestyle that is a bit slower and more focused on quality of life. Sure, there are some downsides (and why Karel left Czech so he could live the American Dream) of living in another country but I really felt at home in Czech. 

Beautiful views. 

Fresh bread...daily. 

Riding our bikes to Austria (Ok, it's only 10K away from Karel's hometown of Znojmo but it sounds so much more impressive to say we rode from Czech to Austria)

Touring Prague. 

I'm sure you noticed but around this time of the year, the grocery stores are packed. There's a lot of food shopping for all the holidays eats on Thanksgiving, Hanukkah and Christmas (and any other celebrated winter holiday). 

Grocery shopping is a bi or tri-weekly occurrence for me for I shop for my staple foods but there's a lot of quick trips for produce. Here recently, the packed grocery store and aisles full of people have reminded me  a lot of our trip to Czech. 

Everyday in Czech the locals shop for fresh bread. They also shop at local farmers markets (in season) and do a lot of canning for the winter. There's processed food but for Karel's parents and most of his town, meals are homemade. There was not one fast food place in his hometown and most of the town closes around 5 so that people can get ready for dinner. Lunch is a large meal and there is also a lunch break for the town where most of the town shuts down. 

At the ice cream shops - there is no inside seating. You get your ice cream cone and walk around.
However, in the coffee shops, you do not get a cup of coffee for the go in a paper cup. 

Coffee is consumed slowly, in a small espresso cup often alongside a danish that is appreciated and not seen as "bad" food. 

This is the time of the year that I love for our society. Recipes are flooding the kitchen counter, ingredients are being combined and the smells in the oven make every tummy sing for joy. 

Whereas most people see this as a time of overindulgence's or fatty and high calorie meals when it comes to holiday eating, I see, think and taste real food.

I see families cooking, getting together to eat at a set table and to use silverware. They are not scarfing down a meal in 5 minutes to make a deadline or to get to the next meeting. They are not eating mindlessly in front of a computer, phone or TV or behind the steering wheel in a car. 

Although there may be a processed food option or two, the majority of our holiday meals are based on traditions, secret ingredients and memories that last a lifetime. 

 Would it be too much to ask for our society to emphasize home cooking, 365 days a year?

How about a few days per week?

Now, I am not saying that you have to break out the fine china every evening and never watch TV or sit on the couch when you eat. Also, I don't believe in a 100% real food diet (I've discussed before about choosing fortified food for the right reasons). 

I think the best place to start appreciating real food and home cooking is just that - appreciate what you choose to put into your body. And while that can  be done anytime, the holidays are a great place to start. 

I feel our society struggles the most with having a healthy relationship with food and it is exacerbated around the holidays. 

For many, eating is a time of guilt, restriction or obsession.
For others, there is absolutely no enjoyment for eating - often it is simply a stressful or boring time. 

It's as if for some people, with every bite there's little enjoyment for food for fuel and for nourishment but instead a mixture thoughts of body bashing, enjoying food, calculating calories, factoring a workout (or not) with food amounts and types, etc. 

Instead of feeling great after a meal, there's precise quick measures as to how to try to take back the "damage" that was done.
And for others, the diet is restricted to the point that food doesn't enhance life but instead controls life. 

Although it does take a little more time, planning and dedication, think about how great it feels to enjoy a meal that is cooked slowly and prepared with love. 

Enjoy this time with your friends and family (furry ones included) and be sure to thank your awesome body for another year of an awesome life. 

Happy Holidays!!

3 Holiday creations - hummus, barley mint apple salad and fruit pizza

My favorite part about the holiday season is being around family. But like any holiday, memories are typically being created when food is involved. And when it comes to the holiday season, I couldn't believe more in my saying that "if you eat well most of the time you don't have to worry about the rest of the time." 

I will never diet, fast, cleanse or detox before during or after the holiday.... or anytime of the year. EVER.

Despite enjoying occasional treats and eats, the same relationship with food and my body alongside the same tips and tools are carried with me during the holiday meals. I'm not alone in this, for both Karel and I love traditional foods around the holiday and neither one of us want to be served anything sugar-free, fat-free or anything that has some restricted word in front of it. Don't tell me what I am not eating - tell me what I get to enjoy. We do not leave our meals feeling stuffed, horrible or miserable but instead, we smile because we enjoyed a fabulous meal (and dessert) with our family and feel thanks that we get to reflect on another year of crossing finishing lines and being in great health. We also think about those who may not be in good health and wish that they could share these special moments with us. 

Despite the large portions and higher calorie/fat/sugar meals that people are served, there really isn't a lot that we should stress about with holiday eats. If anything, the BEST thing I see coming from holiday eating is holiday cooking....which typically involves REAL FOOD!

Unless you are microwaving a frozen turkey dinner or buying store-bought pumpkin pie, I'd imagine that most people out there would enjoy grandma's cobbler or your family members secret gravy for the turkey.

Oh - and Campy loves the holiday's as well.....especially when anyone "accidentally" drops something.

                               

Lucky Campy - he gets his own Thanksgiving plate....

Too much Turkey?

So despite a few holiday-themed chemical concoctions...

And delicious looking, yet "a thanksgiving meal in disguise" drinks and eats...

Starbuck's Venti 2% Peppermint White Chocolate Mocha
660 calories
22 g fat (14 g saturated fat)
95 g sugar

I'm all for the holiday eats and being super creative in the kitchen.

I have a few recipes that I created yesterday for two holiday edition of my normal  HeartWise (for men and women) class that I teach at Baptist Medical Center Beaches as a clinical Registered Dietitian. It's important to me that although I am speaking to a room of heart attack victims and individuals who are at risk for cardiovascular disease that they do not leave the room feeling overwhelmed or restricted with their food but instead inspired that they have a new way of living life - yes - for many it's a new lifestyle and way of thinking about food but it isn't until you have to make time for illness that you are reminded of how important it is to take care of your health. Prevention is cheaper than medicine.... and it tastes/feels better too :)

The creations were well-received so I thought I'd add a little inspiration to your holiday menu (or daily eats).....enjoy!

Lemon Garlic Hummus

2 heads garlic

2 tbsp extra virgin olive oil

1 can chickpeas (drained and rinsed)

3 tbsp lemon juice

2 tbsp tahini 

1. Combine all ingredients in a food processor and puree until smooth (or to the consistency of your liking).
(very garlicky! If you'd like a little less garlic, use 1 head of garlic)

Makes ~1.5 cups

APPETIZER SPREAD
 CARROTS, SNAP PEAS, BROCCOLI, CAULIFLOWER, WASA WHOLE GRAIN CRACKERS

Barley salad with apples and mint

½ cup orange juice
1 ½ tbsp. apple cider vinegar
3 tbsp chopped fresh mint leaves
2 cups barley
2 tsp grated orange zest
1 large green apple - chopped
1 large red apple - chopped

1. Cook barley according to package.
2. Combine orange juice, vinegar, orange zest and mint leaves in a bowl and combine.
3. Add barley and apples dressing and stir until coated.
4. Refrigerate for 1 hour before serving. 

Fruit pizza

1 sugar cookie dough

Whipped cream cheese

Fruit of your choice (seasonal)

1. Press cookie on nonstick large pan (sprayed with nonstick spray) until ½ inch thick. 

2. In 350 degree oven, bake for 10-12 minutes. Let cool. 

3. Spread a light layer of cream cheese on cookie and top with fresh fruit. Refrigerate before serving. 

WHOLE NUTS and DARK CHOCOLATE

Nutrient-dense event-day creations

Salads don't have to be boring unless this is your idea of a salad.



And certainly, you don't have to be the party-pooper if you bring a plant-strong meal to a holiday event. Certainly, there will be plenty of options to enjoy a little of everything and of course, I want you to enjoy your options and feel great about whatever you put into your body. But, perhaps, as you happily indulge in some occasional treats/eats, you may inspire others by your delicious, nutrient-dense creation.


Growing up as a competitive swimmer, I was never a salad eater and didn't really focus on eating a lot of veggies..... unless they were drenched in ranch dressing and covered with croutons and cheese.  And even though I became a lacto-ovo vegetarian at the age 10ish, my definition of plant-strong was "I don't eat meat"....so that meant, bring on the cheese and anything that doesn't have meat or fish in it!

Oh how times have changed. Still a competitive athlete but I have a great appreciation of how plant strong meals can give the human body a powerful dose of nutrients.

So, in honor of any event/party that you may be going to tomorrow or in the future, here are 3 of my many favorite plant strong creations for you to enjoy!

Have a great 4th of July and be safe.

Mango-kiwi fruit salad
3 kiwis (sliced)
1 mango (cubed)
10 baby carrots (chopped)
1 small apple (chopped)
1/4 cup grapes (halved)
1/2 large lemon juice (or small lemon) for dressing




To cut kiwi's:
1)Cut kiwi in half.
2) Use a spoon to remove skin from kiwi
3) Turn skin inside out.
4) Cut off the ends.





To cut mango:
1) Cut segments out around the core
2) Use a sharp knife to make a grid on mango segments.
3) Use your thumbs on skin-side to pop out the top of mango segment.
4) Cut off cubes with knife.






Carrot, Coconut and Raisin salad


1 bag pre-cut matchstick carrots
4 tbsp shredded coconut
2 tangerines (sliced, seeds removed) + juice
1 pear (chopped)
1/4 cup raisins
1/4 cup cranberries
1/2 lemon (juice)


Cucumber Tomato salad



1-2 large cucumber - halved then sliced again in half (I made it look extra pretty by scraping a fork on the outside of the cucumber before cutting it)
5 roma tomatoes - halved, then sliced again in half
2 ounces block mozzarella cheese - cut in small cubes
Pepper, pinch of salt, pinch of sugar
2 tbsp balsamic or any vinaigrette
1/2 tbsp extra virgin olive oil

Tips for 4th of July "event/holidy" eating and recipes

You name it - cook-outs, holidays, fund raiser, birthdays and weddings - food is often the central ingredient. Because of many food-centered events, it is extremely common for individuals seeking fitness, diet or body composition changes to stress about social functions due to the lack of control and unknown ingredients when it comes to eating food prepared by others.

To the disbelief of many, you can keep your body in good health and still enjoy the holiday eats. So when it comes to eating around the holiday's (ex. 4th of July) you should be able to enjoy the occasional treats without feeling guilty, restricted or frustrated but with your healthy relationship with food. That is - you should always feel better after you eat, than before. Be mindful to not overeat as we all know, it doesn't feel good and for many, when you overeat you say to yourself "I never want to do that again."

 

What to do if you are planning the event? A well-prepared event planner should always consider creating a healthy event atmosphere, being mindful that your "yuck" may be someone else's "yum."

Here are a few food tips for a great event:

• Create a buffet of dark leafy greens with all toppings in individual dishes for guests to create their own plant-strong meals.
• Place dressings, sauces and toppings on the side with easy-to-pour/spoon items for portion control.
• Home-cooked desserts are often more appreciated than store-bought .
• Use non/low-fat plain yogurt, fruit purees and applesauce to lower the fat and calorie content when baking with oil, butter, eggs or sour cream. Ex. replace 1 cup butter with ½ cup butter and ¼ cup non-fat yogurt or instead of 1 cup oil, use ½ cup oil and 3/8 cup non-fat yogurt (1).
• Add veggies and fruit (ex. carrots, zucchinis, apples) to dips, sauces, baked goods and anything else that can become more powerful in nutrition.
• For every starchy appetizer, double the number of fresh fruit and veggie selections. Ex. for a bowl of pita chips, have a dish of seasonal fruit and a veggie plate of bell peppers.
• Use smaller utensils for serving higher-calorie options such as nuts/trail mix, casseroles, dips etc.
• Limit the punch and soda and allow guests to make their own spritzers with sparkling water and 100% fruit juice varieties. Place water at every seating area for your guests to stay hydrated without the calories.
• Although smaller plates certainly reduce portion size, it is hard to eat a plant strong meal on a 4" plate. Provide larger bowls close to the plant-strong options and use smaller plates near the more calorie-dense options.
• Label food items by their name or ingredients, particularly for those who have dietary intolerances or any other restrictions.
• Focus on variety (plant and animal proteins, healthy fats, whole grains and of course, lots of fruits and veggies).
• Don't overwhelm your guests with too many new overwhelm your guests with too many new food options but at the same time, introduce others to a few new flavors by preparing a home-cooked dish inspired by your favorite blog or cookbook, rather than purchasing a dish at your local grocery store.

1. Source: http://tgcmagazine.com/articles/74.shtml

 

(article written by me from a past Iron Girl article)

 

Looking for a few good recipes for the upcoming 4th of July holiday?
CLICK HERE for 3 of my delicious creations, including my watermelon salad, fresh bean salad and Red, White and Blue inspired shortcake.

 

Happy Valentine's Day!

I think we all recognize that we should give love on a daily basis to the people in our life that mean the most to us.

Although this holiday can make it easy for us to go out of our way for the ones who we love, we should not forget that the most important person in this world...is yourself. It's not selfish or arrogant to love yourself and with all the body bashing that you may do on a daily basis, it's time to give a little xoxo to your body.

Sit down and write yourself a thank you letter. This experience will change your life.....or at least change the ways you think or act with your body.

Here's one of my letters:
Dear Body

Here's a poem I found that may help you get started:

Let’s start a revolution.

Let’s be BOLD.

Let’s love our tummies,

our wrinkles, and curves.

Let’s celebrate our hips and thighs

And all the parts of us that magazines say

are too big or too small.

Let’s applaud our flaws and scars,

and enjoy that we don’t have to be

air-brushed perfection.

Let’s say “I love my body”

and mean it,

and feel comfortable in our own skin.

Let’s eat a meal and not feel guilty,

and exercise because it feels good.

Let’s listen to our bodies

and follow our intuition.

Let’s set our own

standards of beauty-

and open our eyes

to how gorgeous

we already are.

- Unknown

And after you write your letter you will need a yummy dessert to feel great about. Here's my Good-for-You Brownie recipe. 

Lastly - I want to send a big thank you to all the inspiring Trimarni nutrition and coaching athletes that have come into my life.... wanting to improve health, change body composition and/or improve performance. Thank you for letting me into your life and for the opportunity to help change your lifestyle.

The holidays - Czech style

I love the holiday season - it all starts around Thanksgiving and then we get to celebrate a New Year. The last two months of the year sure do make it seem like time goes by rather quickly because before we know it, we will be approaching 2014!

 

Last night I was thinking about the holidays and why things are so special around this time. When you only get to celebrate something once a year (holiday, event, birthday), things are much more appreciated (or at least they should be). The time that goes into cooking, the extra effort to show someone that you care about them and the planning that goes into making sure that everyone is happy and safe. I could go on about why I feel that we should enjoy the holidays and not feel restricted, guilty or depressed when it comes to the diet and exercise routine but it really just comes down to understanding that every year we get the privilege to enjoy the holidays because we have made it through another year.

 

 

I'm sure most of you flip on the Christmas Story on TBS around this time of the year and watch at least one showing of the movie as it airs for 24-hours straight. If not the Christmas Story, one of my favorites, the National Lampoons Christmas Vacation would be among the all-time holiday favorite movies.

 

I'm sure you have seen one of those movies dozens of times but yet every year, you watch it again and laugh as if you are watching it for the first time. After 364 days, you forget little details but are quickly reminded of why you enjoy watching it - because it makes you feel good. Sure, you could watch the movie anytime during the year - April, July...but there's something special about watching a movie that was meant to be enjoyed around the holidays. Watch it too much throughout the year and come December, you will be burnt out and may even be annoyed as to the thought of watching it again.

 

This is a good example as to why I enjoy having those "occasional" times in life to enjoy different things - food, places, events. It just makes everything that much more special knowing that a year or so has passed and the same (yet new in a way) opportunity to make more and new memories is gladly welcomed.

 

Since Karel's family lives in Czech Republic, the holidays can be a sad time for him as I am sure you would feel the same way if you haven't been home in 13 years. One day, I hope to share Karel's story of how and why he came to America with only a backpack and wanting a better life for himself but for now, I am happy to share pictures from our Czech Christmas. I really enjoy experiences in life that present an opportunity to make memories. Every year since Karel and I started living together, we make his traditional Czech meal which includes fish, potato salad (w/ root vegetables) and Vanocka (Czech Christmas bread - similar to Challah). Of course, there are a few modifications (tofu for my protein and no fish soup made of Carp like Karel had when he was in Europe) but overall, the traditions are still there and it is a nice opportunity for Karel to share stories w/ me as I enjoy his family traditions. Of course, no Czech Christmas would be complete without cookies so every year we anxiously await a package from Karel's mom, filled with homemade Czech cookies. This year, she did not disappoint as we were amazed by the 26 different varieties of cookies, all prepared with love. Karel's mom started on the cookies near the end of November/first week of December and mailed them to the US about 2 weeks ago. She packages them very tightly in a container and although most of them are beautiful when we get them, it's the broken ones that taste the best!

 

Always keep in mind that through a balanced active and healthful lifestyle, you can make memories every day. Therefore, no matter what holiday you choose to celebrate or how you choose to do it, it is during the holiday season that we are quickly reminded that our daily lifestyle is a direct result of our daily actions. Always enjoy yourself on a daily basis but consider how you can find comfort in saving a few things in your life for the special occasions. For most people, life brings stress, busy schedules, uncontrollable emotions, exhaustion and restless evenings. It's easy to get too wrapped up the hype of living and forget how to slow down. Even through that busy time, sometimes we find ourselves gravitating towards those "occasional" items and not really enjoying them like we should.

 

The holidays should be a time of happiness, love, good health and relaxation- thus a perfect and appropriate time to take full advantage of those occasional items that can be enjoyed with a healthy mind and body.

 

Thank you for checking out our pics - Happy Holidays!

 

 

A taste of "winter" - Sunday's first workout included removing frost from the car.

 

My homemade Vanocka. This year it came out better than ever and tasted great! I'm still struggling with the dough and getting it to rise properly so the bread was a little dense but still delicious!
I follow this recipe. One day, I will make it with Karel's mom to see how the expert makes it.

I LOVE this picture. Karel took this on 12/24 when he got home from work. I was still working at the hospital and I couldn't stop laughing at our "guard" dog. No one has a chance trying to steal our Czech cookies!

Plate 1.

Plate 2. The two plates are only 1/2 of the amount that she sent. We will try to pace ourselves this year...although we always say that and it never happens. They are SO good!

Karel's homemade potato salad. So delicious! The flavor is unbelievable!

A beautiful dinner spread, shared with my Czech hubby. I always love to hear his stories like when Karel was young and he would steal cookies from his mom as she was making them. Of course, telling her that he is just making sure they taste ok when he was caught.

Campy in his new fleece and enjoying his new toy.

Campy exhausted from destroying his toy in less than 5 minutes. Mission accomplished for Campy.

Too much fun....sleeping and thinking about all the memories he made this year.

 

 

Thanksgiving Day - in pictures

 

I hope everyone had a wonderful Thanksgiving! Considering that I speak about mindfulness all the time when it comes to sports and eating, this holiday was no exception that I was able to practice what I preach. Because of our exhausting weekend last weekend, we opted out of a Turkey Trot today. Also, with a lot of fabulous food yesterday, it was a wonderful opportunity to savour our food and to not finish the meal stuffed. Just the perfect amount of the dinner + dessert to nourish our body and fuel for our ride this morning.  I hope everyone enjoyed their holiday and felt thankful for good  health, friends, family, food and love.

 

 

 

My relatives are in town at my parents (north of Clearwater/Tampa)  so after we made our 3.5 hour drive on Wed morning, we headed to Clearwater Beach to hang out with the family. Karel and I use to live just outside Clearwater before we moved to Jacksonville in 2008 so it was nice to see familiar sights and to reflect on great memories when we were dating. Karel moved to Clearwater Beach after he moved to the U.S. in 2000 so he had a lot of memories in that area.

 

Loving my new Oakley Women Clothing! Thank you Oakley for helping me style my active lifestyle.

 

After a long day of traveling, Campy was pooped. Luckily, he had two friends to nap with before bedtime.

 

 

On Thursday morning, Karel and I had a run on our schedule. I had lots of athletes (coaching and nutrition) trotting before their Thanksgiving feasts and everyone had a great time! From 5Ks to 10 milers - it is wonderful to see so many active individuals showing how thankful they are to be able to use their body.

As for us, we slept in and around 8am, Karel and I headed out for a fartlek run. Karel designed a great interval set for us and 9 miles later, our legs were ready for a windy "recovery" 1 hour bike ride.
The fartlek set was specific to pacing:

Main set 3x's:

4 min @ half marathon pace (6:40 min/mile for me) w/ 2 min walk
2 min @ 10K pace (6:20 min/mile for me) w/ 1 min walk
1 min @ 5K pace (6 min/mile for me) w/ 30 sec walk
30 sec sprint (well - my body doesn't know how to sprint so I was excited to see 5:30-5:40 min/mile for 30 seconds on my garmin 910Xt).
4 min EZ walk/jog recovery, then repeat

The main set was 45 minutes and eventually we will work our way up to an hour of intervals,  with modifications as to the recovery and as we get closer to the IM, we will include longer intervals at a pace more specific to the long distance running. As for now, I am working super hard on my speed for the run so that when it is time to focus on tempo, my body will love the slower pace (thus a more efficient and stronger body).

After french toast and eggs for  breakfast, it was time to prepare my lentil loaf and broccoli slaw for my two contributions to our Thanksgiving dinner.

Lentil Loaf1/3 bag mixed bean mix (raw) and 1/2 bag lentils (raw) - soaked overnight
1/2 can black beans (rinsed and drained)
2 cups boca veggie meat
3 eggs (1 whole, 2 whites)
1 bag frozen onion, bell pepper mix
Marinara sauce
Panko bread crumbs
Shredded cheese - cabot sharp
Spices - oregano, onion, rosemary, tumeric

1. In crockpot, cook beans, bean mix, lentils, veggie meat and onion mix, covered with water. Cook for 6-8 hours on low heat.
2. Drain water and store in Tupperware container until ready for baking (I did this a day ahead of time for easy prep on Thanksgiving).
3. In casserole dish, press bean and lentil mix until 3/4ths full (you will likely have leftovers). Spoon marinara on top.
4. Scramble eggs and pour on top of marinara. Gently fold marinara and eggs into the mean mix.
5. Sprinkle a light layer of bread crumbs and season.
6. Bake at 350 degrees for 1 hour, covered.
7. Remove from oven and sprinkle w/ shredded cheese.

 

 

My mom's sweet potatoes (not canned) w/ roasted marshmallows

My broccoli slaw w/ garlic, lemon tahini dressing (I will share recipe in my next LAVA Plate not pills article) with slivered onions, sliced mango and canned apricots (without the juice).

Marni-friendly stuffing (prepared outside the bird)

My 19th Thanksgiving day meal as a vegetarian. It gets better and better every year - yummo!

The homemade cranberries (prepared by my uncle) were made w/ sugar, fresh cranberries and orange juice.
We had a few other items on the table but none of them were vegetarian friendly so that means more for everyone else :) Thankfully, everyone enjoyed my slaw and lentil loaf.

 

My mom's homemade chocolate and mint bark creation with toasted almonds. This recipe can be found on the back of the Nestle Toll House Winter Limited Edition bag (dark chocolate and mint morsels).

 

Another of my mom's creations - apple and cranberry cobbler.

Campy's Thanksgiving plate. Consumed in less than 2 minutes.

Waiting patiently for "accident" floor-droppings of turkey leftovers.

 

What a wonderful Thanksgiving! I  hope you enjoyed your day as well. I'm so lucky that we were able to share this day with my family as it has been a long time since we were all together.

Campy passed out early after enjoying his Thanksgiving feast.....perhaps this was a valuable lesson that we should all enjoy our "occasional" treats a few times during the year for they are best enjoyed when we "treat" ourselves for having good daily habits that keep us healthy and well, all year long.

As for today (Friday).......

 

What a great day for making more memories! Eight of us headed to the Tampa/Florida Aquarium for a few hours to visit with the creatures under the sea. As a lover of the water and for all creatures, I love any opportunity to be close to nature and the sea. Nemo and Dori say hello.