1) Nail Your First Meal of the Day
Within 1-1.5 hours after waking, enjoy your breakfast. Meet your body's basic needs with high-quality protein, aiming for 5-8 oz of animal foods, or 40-45 grams of protein This sets the hormonal cascade for the day—cravings, appetite, mood, energy, digestion, and sleep. When properly nourished, you'll eliminate the need for arbitrary willpower, avoiding overeating hyper-palatable foods.
2) Eat Your Proteins First
Optimize your meal by selecting high-quality proteins to dominate your plate – think turkey, steak, chicken, eggs, and more – and make sure to savor these first! By prioritizing proteins, you effortlessly steer the course of your entire meal. Your body responds with signals of satiety and satisfaction, fostering appetite control, curbing cravings, and maintaining blood sugar balance. This approach also guarantees a sufficient intake of amino acids, promoting the health of your hormones, metabolism, and driving the repair and building of tissues.
3) Support Digestion
Digestion operates best when we're in a relaxed state, part of the parasympathetic process that includes relaxation, rest, or feeding. The parasympathetic nervous system slows our heart rate, conserving energy and promoting recovery by aiding in waste elimination, repair, growth, and healing. This phase also boosts digestion, ensuring efficient nutrient absorption and waste expulsion.
To support your digestion, prioritize a relaxed state – no more rushed meals on the go. Say goodbye to standing snacks, in-car munching, or distracted eating during work meetings or TV time. Instead, embrace a mindful approach: chill out, sit down, chew your food thoroughly, and foster connections around the table. Adopt the leisurely spirit of Italian dining – indulge in lengthy dinners filled with laughter and camaraderie. It's not just about WHAT you eat; it's also about HOW you eat and HOW you think. Train your body to activate this calm state for improved digestion.
4) Be Playful
Holidays are about celebration and gratitude. Movement is a fantastic way to celebrate what your amazing body can do for you. Our bodies were designed for physical movement and it’s such an extraordinary feat worth celebrating and being thankful for.
Take a long walk with your family, go on a hike, do some cartwheels, play frisbee, hit some golf balls, throw a football around—do something fun! Be silly, laugh, play, and enjoy. Bonus: take this playful activity outside! Nothing like fresh air, sunshine, and nature to remind you of what your body is capable of and what's truly important.
5) Be Proactive
Act by conscious decision, rather than default. There will be temptations, but you have ultimate control over what you put in your body. You can literally eat whatever you want. So, what do you actually want? How do you want to feel? What does being healthy and happy look like? What does it feel like? What are the qualities you want in your life? What is deeply important to you?
If you want a piece of pumpkin pie, have the freakin' pie and enjoy the hell out of it. You are in total control—no willpower needed.
When you look at it from this perspective, the holidays feel a lot more enjoyable, eh?
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