Staying Fit & Maintaining Nutrition During the Holiday Season
NOVEMBER 2024 Issue
In this month’s issue of Runner’s Scoop, we sit down with sports dietitian Jena Brown, RD, CSSD, to talk about how to stay on top of your fitness and nutrition during the holiday season. As the owner of Victorem Performance Nutrition in Brenham, Texas — she works with endurance athletes for individualized nutrition planning. A long-time endurance athlete herself, Jena knows firsthand the challenges that come with holiday indulgence and busy schedules.
In this article, she shares expert advice on:
- How to enjoy holiday meals without over-restriction or guilt
- Tips for maintaining your workout routine amidst holiday chaos
- Simple strategies for mindful eating and portion control
- Creative ways to incorporate holiday foods into your pre- and post-workout meals
Whether you’re an endurance athlete or just trying to stay active during the festive season, Jena’s tips will help you balance indulgence and health to make the most of this special time of year.
BBFR: Can you tell us a little about yourself and your background in endurance nutrition?
JB: I wear many hats! As a wife, mom of four, working professional, and marathon runner, I am constantly on the go. My personal journey through the sport of long distance has grown and evolved. This perspective helps me work with my clients differently, bringing both professional and personal experience to the table. My nutrition philosophy leverages a functional and holistic approach to fueling and performance that is both purpose driven and non-restrictive. I have had the privilege to work with endurance athletes across the U.S., from beginner races to Ironman World Championship and ultra distances.
BBFR: What inspired you to specialize in endurance nutrition and work with athletes?
JB: I have been a registered dietitian for over 15 years and a long-distance runner for over 20 years. As a wife, mom, and working professional, I am passionate about helping all levels of endurance athletes perform better while also supporting long-term health and longevity. I am on a mission to reframe the mindset around eating to fuel for health and performance.
Challenges Around the Holidays
BBFR: The holidays are notorious for indulgent meals and treats. What are some common nutrition challenges you see people face during this season?
JB: Over-restriction is the most common nutrition challenge I see people face during the holiday season. Over-restriction of food leads to low blood sugar and rebound overeating or negative emotions around body weight and food.
BBFR: How can endurance athletes or fitness enthusiasts avoid feeling derailed by holiday feasts?
5 Tips to Avoid Feeling Derailed by Holiday Feasts
- Maintain a consistent diet and exercise routine to help avoid feeling derailed by holiday feasts.
- Eat a high-protein breakfast with moderate amounts of carbohydrates and fat to help stabilize blood sugar and stay full.
- Avoid over-exercising and under-eating before a special holiday feast.
- Exercise in the morning to help boost your mood and ease anxiety about the upcoming festivities.
- Walk for 30 minutes after a large meal to help regulate blood sugar if the meal is larger than normal.
Balance Between Indulgence & Discipline
BBFR: Enjoying holiday meals with family and friends is important. What tips do you have for striking a balance between enjoying indulgent foods and maintaining a nutritious diet?
- Build a balanced plate that includes protein, carbohydrates, and fat.
- Aim for a hand-sized amount of protein and an equal amount of your choice of carbohydrates, which may include dessert as your carbohydrate.
- Add colorful fruits and vegetables to boost fiber and help regulate blood sugar.
- Reframe your mindset about specific foods. Avoid labeling foods as “special” or “treat” foods. Enjoy the side dishes and desserts that you do not often make as part of a balanced meal.
BBFR: Are there any holiday foods you recommend that can support an active lifestyle without compromising flavor?
JB: Many of the foods we encounter as “holiday foods” can support an active lifestyle and taste great too! Cranberries are high in antioxidants, and pumpkins are packed with vitamin A. They can even be used as a pre-workout before a run! Enjoy 1/4 cup of whole berry cranberry sauce or 1 slice of pumpkin pie 30 minutes before a holiday exercise session.
Swap vegetable or canola oil with olive or avocado oil for a simple substitution that boosts anti-inflammatory fats. Add chopped pecans or walnuts to desserts and side dishes (instead of omitting them to save calories) to boost unsaturated fat, help you stay full, and stabilize blood sugar. If you plan to have a higher-fat side dish or dessert as part of your carbohydrate choices, opt for turkey breast instead of dark meat.
BBFR: Do you have any recommendations for people with food sensitivities who are going to group gatherings? Is it best to bring something or should you let your host know what to avoid?
JB: Bring a dish to share, or tell your host what to avoid if you have food sensitivities. Bringing a favorite dish is a great opportunity to share a new recipe with others, and it helps you make sure that you have something to participate in the meal at group gatherings.
Maintaining A Workout Routine
BBFR: With busy schedules and frequent travel during the holidays, how can people stay consistent with their workout routines?
JB: Adjusting your workout routine during the holidays can help you stay consistent during the hectic holiday schedule. Working out early in the morning is a great way to avoid unexpected changes during the day and relieve the mental burden of another task that you want to accomplish on an already jam-packed day.
Aim to eat 30 grams of carbohydrates 30 minutes before a workout. This is a great time to enjoy the holiday extras while also using them to fuel your workout!
BBFR: Do you have tips for those looking to squeeze in workouts when they don’t have access to a gym or regular workout equipment?
JB: Walking outdoors or bodyweight exercises are fantastic low-impact workout options if you do not have access to a gym or regular workout equipment. Walking has been shown to boost your mood and help regulate blood sugar. Strength training can help you increase lean muscle mass and burn fat more efficiently. There are also a variety of free workout apps with options to select for no weights.
Fueling for Holiday Workouts
BBFR: What are your go-to recommendations for pre- and post-workout meals during the holidays, especially when holiday foods are different from our usual nutrition routines?
JB: Incorporating holiday foods into your pre- and post-workout meals is a great way to enjoy the delicious extra foods that you do not usually have available.
Aim for 30 to 60 grams of carbohydrates and about 10 grams of protein up to one hour before a workout.
Aim for 25 to 40 grams of protein with 30 to 45 grams of carbohydrate as a post-workout meal.
1-HOUR BEFORE A WORKOUT: 1 large cookie with 1/2 cup green bean casserole
30-MINUTES BEFORE A WORKOUT: 1/4 cup whole berry cranberry sauce or 1 slice of pie
POST-WORKOUT MEAL: Turkey with mashed potatoes and salad
BBFR: How can athletes or fitness enthusiasts adjust their nutrition to accommodate for potentially shorter or more sporadic workout sessions during the holidays?
JB: Daily nutrition can be adjusted for days with shorter workouts than usual or more sporadic holiday workout sessions. Start the day strong with a high-protein breakfast and low to moderate amounts of carbohydrates and fat. Aim to repeat for a total of 4 meals about 4 hours apart. Prioritizing protein and a moderate amount of fat can help you stay full with enough carbohydrates to stay energized and ready for holiday festivities.
Hydration & Energy Management
BBFR: With colder weather and rich holiday meals, it’s easy to forget about hydration. What are your top tips for staying properly hydrated during the winter season?
JB: Drink at least half your body weight in ounces of fluid, such as water, unsweetened tea, and milk.
Include electrolyte-rich fruits and vegetables for fluid balance with the bonus benefits of fiber and antioxidants. Include an electrolyte hydration product in your first water bottle of the day if your exercise routine stays consistent to replace electrolytes lost in sweat.
BBFR: How can people manage their energy levels during the holidays, especially with all the festivities, heavy foods and potential lack of sleep?
JB: Eating balanced, consistent meals and staying hydrated can help manage holiday energy levels. Festivities, heavy foods, and a potential lack of sleep contribute to dysregulated hormones and may lead to over-hunger. Balanced meals are especially important for late-night meals to help avoid sleep disruption.
Staying Mindful with Holiday Treats
BBFR: Many people struggle with portion control during the holidays. Do you have any strategies for mindful eating or managing portions at holiday gatherings?
JB: Use your hand as an easy visual for measuring food portions. Even hand-sized amounts of protein and carbohydrates are a quick guide: one-hand protein paired with one to two hand-sized amounts of carbohydrates.
Building a balanced plate to support blood sugar control is a strategy for mindful eating that helps avoid a binge-restrict mindset.
Setting Realistic Goals for the Holidays
BBFR: Do you recommend setting specific fitness or nutrition goals during the holiday season? If so, what’s the best approach to set realistic goals while still enjoying the season?
JB: Setting specific fitness or nutrition goals during the holiday season can be challenging. The best approach to setting realistic goals while still enjoying the holidays is consistency. Continue a consistent workout routine, even if it is modified because of time constraints. Start the day strong with a hearty, balanced breakfast and include four to five balanced meals throughout the day, depending on your workout demands.
New Year's Resolutions
BBFR: As we head into the new year, many people set resolutions around fitness and health. What advice do you have for those looking to start the new year strong with a balance of fitness and nutrition?
JB: I recommend avoiding New Year resolutions around fitness and health that involve a “starting fresh” mindset. Instead, consider meeting with a registered dietitian or sports dietitian as part of your resolution who can help you reframe your approach to eating and fueling. Balance is not typically restored with a single consultation, so look for someone who can help you with long-term coaching options for the best health and fitness performance.
The Blue Bell Fun Run team appreciates Jena taking the time to share some of her expertise. We encourage you to reach out for more information about her services in the following places:
Website: https://victorem.com
Instagram: @victoremnutrition
Facebook: @victoremnutrition