Talking Nutrition - 18 - How To Eat During The Holiday Season

18 - How To Eat During The Holiday Season

11/21/22 • 49 min

It's that time of the year! Maria Carey is already out of hibernation and soon enough that holiday-induced stress and anxiety will make its comeback too. As much as the holidays are a great time to eat tasty food and spend time with your loved ones, many people go in worried and anxious, knowing from previous years that they tend to overeat and gain weight.
In this episode we reflect on 2022 and help you enter this holiday season with the right expectations. You'll learn about if-then planning, the VAST technique, and what consistency during the holidays may look like for you.
Finally we share some healthy habits and tactics that can help you stay on track, and talk about why this time of the year is NOT the time to wait.
If anything, this is one of the most important seasons of your fitness journey. Because it's when you get to learn one of the most valuable lessons: learning how to enjoy yourself during the holidays without stress, guilt, and anxiety around food and fitness.
**HOLIDAY SPECIALS**
To celebrate the new KA Training app, you can now get a free month when you use the code 'FREE'. You can sign up here: https://app.fitr.training/p/KATraining
You can now get up to 2 FREE months when you sign up for 1-on-1 online nutrition coaching with Vesters Nutrition. This offer is available to newsletter subscribers only, sign up via https://www.vestersnutrition.com/newsletter/ to get access. (This offer ends November 30th, don't miss out!)
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Timestamps:
00:00 - Growth in 2022
03:25 - Kristine's announcement (KA Training)
https://app.fitr.training/p/KATraining - Code: 'FREE'
10:58 - Johan's announcement (Vesters Nutrition) - https://www.vestersnutrition.com/newsletter/
15:06 - Setting the right expectations going into the holidays
24:35 - Healthy habits and tactics that can help you stay on track
42:07 - Why this is NOT the time to wait until after the holidays
47:20 - Recap / Outro

The Momentum March Challenge is back!👇🏼Learn more and join us here: https://bit.ly/3ETbnXO

Previous Episode

17 - The Truth About Fitness Trackers.. BS Or Accurate?

Wearables like Whoop, Oura ring, FitBit, Garmin, etc. can be great for tracking stuff like heart rate, sleep duration, or step count. However you’d be surprised how inaccurate they turn out to be when it comes to how many calories you burn on a daily basis.
In this episode we first discuss the research on fitness trackers and how tracking calories burned may actually be holding you back from effectively losing weight. We then talk about how you can use your fitness tracker in a better way and share what we personally use.
Finally you'll learn how to manage energy balance without tracking calories burned and how to not get too hung up on the numbers while still having effective workouts.
Related article:
https://www.vestersnutrition.com/are-fitness-trackers-accurate/

Timestamps:
00:00 - Introduction
03:49 - How accurate are fitness trackers? Here’s what the research shows
08:35 - Why that’s a problem for weight loss
14:02 - How to use your fitness tracker in a better way + What we use
24:54 - How to manage energy balance without tracking calories burned
31:43 - Outro: Effective workouts + not getting too hung up on the data
Studies mentioned:
-“Accuracy of Heart Rate Watches: Implications for Weight Management.” (PMID: 27232714) https://pubmed.ncbi.nlm.nih.gov/27232714/
- “Reliability and Validity of Commercially Available Wearable Devices for Measuring Steps, Energy Expenditure, and Heart Rate: Systematic Review.” (PMID: 32897239) https://pubmed.ncbi.nlm.nih.gov/32897239/
- “Wrist-worn devices for the measurement of heart rate and energy expenditure: A validation study for the Apple Watch 6, Polar Vantage V and Fitbit Sense.” (PMID: 34957939) https://pubmed.ncbi.nlm.nih.gov/34957939/
- “Accuracy and Acceptability of Wrist-Wearable Activity-Tracking Devices: Systematic Review of the Literature.” (PMID: 35060915) https://pubmed.ncbi.nlm.nih.gov/35060915/

The Momentum March Challenge is back!👇🏼Learn more and join us here: https://bit.ly/3ETbnXO

Next Episode

19 - Objective Eating with Aaron Straker

The better data you have, the more objective decision you can make, and the better your results will be.
This week we are joined by our first ever guest and good friend Aaron Straker (@aaron_straker). Aaron is a nutrition coach who uses a data-driven approach to help experienced male lifters and coaches level up their physiques, education, and health.
In this episode you get to know Aaron, his nomadic lifestyle, and how he runs his nutrition coaching company. You'll learn why the data is so-so important, and how the right periodization can help you create more structure, and build better habits.
You can find more from Aaron here:
Instagram: https://www.instagram.com/aaron_straker/
Straker Nutrition Company: https://strakernutritionco.com/
Eat Train Prosper Podcast: https://www.eattrainprosper.com/
Timestamps:
00:00 - Introduction and what led to Aaron becoming a coach
08:44 - The pros and cons of group vs one-on-one nutrition coaching
19:46 - How using objective data can lead to better decisions and results
36:03 - Creating structure, building better habits, and getting a better understanding of nutrition
43:56 - Chasing summer and living a nomadic lifestyle
55:00 - Outro: Where to find Aaron

The Momentum March Challenge is back!👇🏼Learn more and join us here: https://bit.ly/3ETbnXO