Holidays are the hardest time of year to stick with your nutrition and lifestyle goals. How do you not indulge in chocolate when your kids participate in that annual Easter egg hunt? What about your grandmother’s sweet potato pie that she makes every year? What about that spin class every Sunday that you are now unable to attend? We hear you and we got you. You can make it through the holidays unscathed and still indulge in some Easter chocolate and that infamous holiday pie.
This is why we created the SWW® plate. It’s our secret sauce for getting you through any social situation you may find yourself in.
When structuring meals we advise the following practices:
- Non-starchy vegetables and greens first. This includes leafy greens (like spinach), cruciferous vegetables (like cauliflower and broccoli), summer squashes, asparagus, cabbage and zucchini. Eat this at the start of your meal and make sure they take up over half of your plate.
- Protein second. Protein should take up about ¼ of your plate and we advise about 30 grams of protein for every meal or snack. Protein will give your body the nutrients it needs to rebuild and will also help you feel full and satisfied.
- Carbohydrates last. This includes starchy vegetables (like sweet potatoes), grains (like rice), beans and starchy fruits (like bananas). We advise you to consume complex carbs at the end of your meal and to reserve them for one time per day, ideally at dinner.
Now, when you are indulging in a holiday dinner and you plan on drinking alcohol or having dessert, these will count as your carbohydrate. So, if you are having Easter dinner with your family and you know that you want to have your grandma’s sweet potato pie, skip the potatoes with dinner and have the pie instead.
How do you set yourself up for success for an elaborate meal?
To prepare for Easter dinner here are a few tips we suggest you implement throughout the day, leading up to feasting with your family:
- Start the day off hydrating! Make sure you get down one liter of water first thing in the morning and then drink water throughout the rest of the day.
- Focus on protein and fiber. You know you will be enjoying some carbohydrates with Easter dinner so leading up make sure you are focusing on good sources of protein and lots of fiber. This will maintain your blood sugar throughout the day so you don’t end up over indulging when you get to dinner.
- Save the carbohydrates for your indulgent, holiday meal. Limit your carb intake throughout the day so your blood sugar stays regulated and you can allow yourself to indulge at dinner time.
- Exercise. Get in a good workout prior to your indulgent feast so your body is set up for success.
- Greens. Get in some SWW Alkalize® prior to the indulgent meal to prime your body for digestion.
How to be successful at an indulgent meal?
- Feast on protein and fiber first. Have the salad, have a couple portions of meat. Get your body satisfied with all the good stuff.
- Have the carbohydrate last. If you want to enjoy dessert, skip the carb. If you want to have an extra glass of wine, skip the dessert. Pick your pleasure and roll with it.
- Go for a 15 minute walk after the meal. This will get your blood sugar back to where you want it.
- Mineralize before bed. Have a sachet of SWW Restore® to reset your body for a restful night's sleep.
You got this! Enjoy Easter with your family and we are always here to set you back on track.
