Unwrapping the Gift of Protein: A Guide to Holiday Wellness
The holiday season is synonymous with joy, festivities, and, of course, indulgent feasts. While it's a time to enjoy decadent treats, it's also essential to strike a balance and prioritize our health and wellness. One crucial component, often overlooked amid the holiday spread, is protein. Below, we'll unwrap the importance and benefits of protein, different sources of protein, provide creative ways to incorporate it within holiday celebrations, and a quick 20 minute holiday hustle workout.
The Importance of Protein:
Protein is a fundamental building block for the human body, playing a crucial role in various physiological functions. From supporting muscle growth and repair to aiding in immune system function, protein is an indispensable nutrient that should not be neglected, even during the holiday season.
Benefits of Including Protein in Your Diet:
Sustained Energy: Protein-rich foods provide a steady and sustained release of energy, helping you stay active and engaged throughout the festive season. This is especially important amid the hustle and bustle of holiday activities.
Nutrition Management: Including protein in your meals can help curb cravings and promote feelings of fullness.. This can be particularly beneficial for those looking to manage/maintain their nutrition during the holidays.
Muscle Maintenance and Repair: The holidays may disrupt regular exercise routines, but maintaining adequate protein intake supports muscle maintenance and repair, ensuring you're ready to hit the gym or yoga mat come January.
Whole Food Protein Sources:
From animal based protein to plant based protein options, there are many different way to fulfill your protein needs. Below is a list of possible protein sources:
Animal Lean Proteins: Poultry (chicken, turkey etc.) Fish, Seafood, Eggs, Lamb, Beef.
Dairy: Yogurt, Cottage Cheese, Milk.
Plant-based: Beans, Legumes, Lentils, Tofu, Soy Milk, Tempeh, Nuts/Seeds, Quinoa, Seitan.
Supplements: Creatine, Protein Powders (plant based or whey based), Bone Broth
Creative Ways to Include Protein During the Holidays:
For Meat Eaters: Turkey is a staple during holiday feasts and a fantastic source of lean protein. Opt for turkey breast, which is lower in fat, and consider experimenting with different herbs and spices to add flavor without excess calories.
Nutty Delights: Nuts, such as almonds, walnuts, and pistachios, are not only delicious but also packed with protein. Try incorporating nuts or seeds into salads, desserts, or enjoy them as a satisfying snack between festive meals.
Plant-Powered Options: For those following a plant-based diet, there are plenty of protein-rich options, such as lentils, chickpeas, tofu, and quinoa. These versatile ingredients can be incorporated into a variety of holiday dishes.
Greek Yogurt Parfaits: Create a festive and healthy breakfast by layering Greek yogurt with fresh fruits, granola, and a drizzle of honey. Greek yogurt is an excellent source of protein and adds a creamy texture to your holiday meals.
Protein-Packed Appetizers: Amongst traditional appetizers, include protein-packed options. Consider serving shrimp cocktail, smoked salmon, deviled eggs, for plant-based eaters tofu can be used to create a variety of vegan alternatives to traditional appetizers. Including protein and whole food options will help kick off your celebrations with a nutrient boost.
Navigating Celebrations and Gatherings:
Control what you can control. If you know you will be celebrating later in the day, choose to have a breakfast or lunch that is a healthy source of Whole Foods including a lean protein, vegetables and/or fruit, and complex carbohydrates. Additionally, make sure you stay hydrated by drinking water throughout the day and potentially incorporating an electrolyte drink.
Options for movement. If your day allows, making time for even a small workout can do wonders for both your mental and physical health. However, if it feels stressful or overwhelming to think about working out before a celebration, then choose to enjoy your day and make it about all about recovery. Both options will serve important roles for your health.
20 Minute Holiday Hustle Workout:
Short on time but looking to stay consistent during this season of celebration? This 20-minute holiday hustle strength workout is designed to target multiple muscle groups, challenge endurance, and leave you feeling empowered. Grab your water bottle, a pair of dumbbells or bands, set a timer, and let's dive into a workout that packs a punch in a limited timeframe.
Warm-up (3 minutes):
Jumping Jacks (1 minute): Start with a classic jumping jack to get your heart rate up and warm up your entire body.
Glute Bridges (1 minute): Lay on your back, feet flat on the floor. Lift your hips up and squeeze glutes and then return to the start position.
Bird Dogs (1 minute): Start on hands and knees and extend opposite arm/opposite leg.
Main Workout (15 minutes):
Perform each exercise for 45 seconds, followed by a 15-second rest. Complete the circuit three times.
Wide Stance Squats: Stand with feet wider than shoulder-width apart. Lower into a squat, keeping your back straight, and push through your feet to return to the starting position.
Push-Ups: Maintain a plank position, hands slightly wider than shoulder-width. Lower your chest towards the floor, keeping your body in a straight line, and push back up. For a modification, place hands on an elevated surface or performs off your knees.
Dumbbell Rows : With a dumbbell in each hand, hinge at the hips, keeping your back flat. Pull the dumbbells towards your chest, squeezing your shoulder blades together.
Plank with Shoulder Taps: In a plank position, tap your left shoulder with your right hand, then your right shoulder with your left hand, keeping your hips stable.
Dumbbell Walking Lunges : Hold a dumbbell in each hand and step forward into a lunge, ensuring your front knee is directly above your ankle. Alternate legs.
Tricep Dips: Sit on the edge of a chair or bench, place your hands beside your hips, and lift your body off the seat. Bend your elbows, lowering your body, then straighten your arms.
Mountain Climbers: (can be done with or without gliders) In a plank position, bring your knees towards your chest one at a time, as if you're climbing a mountain.
Dumbbell Shoulder Press : Hold a dumbbell in each hand at shoulder height. Press the weights overhead, fully extending your arms, and then lower them back to shoulder height.
Cool Down (2 minutes):
Finish with a cooldown to enhance flexibility and reduce muscle soreness.
Downdog Calf Peddle: Start in a plank position, lift hips upwards and peddle your feet towards the floor.
Prone Press Up: Lay on your belly, press through your hands to arch your back and stretch your abdominals.
Three Way Hip Rocks: Start with a kneeling position and rock forward/backwards, repeat with knee to the side, and with hands on floor.
Congratulations on completing this 20-minute intermediate strength workout! Adjust the intensity as needed and make sure to focus on proper form for each exercise. Whether you're squeezing in a quick session during a busy day or incorporating this routine into your regular fitness routine, you're on your way to a stronger, healthier you.
As you navigate the holiday season, remember to include protein and whole foods in your meals and incorporate movement to the best of your ability. Not only will it contribute to your overall well-being, but it can also help you maintain energy levels, manage weight, and support muscle health.
Looking for more help? Having support from a coach can help you plan and navigate your workouts as well as your nutrition. Click here to learn how we can work together today.