The summer holiday season is officially here! For women in the Thrive Together community, this time often brings beautiful chaos: disrupted routines, travel, additional kids’ activities and functions, and non-stop social events. With routines disrupted, making healthy food choices can feel like the first thing to slip.
But you don’t need to delay your health goals until the New Year! As your fitness coach, I want you to know that enjoying the festive season and maintaining your progress are not mutually exclusive.
Here are eight simple and practical tools to help you enjoy every celebration while supporting your functional, active body throughout the summer.
1. Slow Down, Tune In: The Power of Mindful Eating
The simplest and most effective tool for managing your intake is to slow down while eating. This is about enjoying your food, not restricting it.
- Why it works: It takes around 15–20 minutes for your brain to receive the “fullness signal” from your stomach. Eating slowly helps you feel truly satisfied with the right amount of food, preventing that heavy, sluggish feeling.
- How to do it: Put your fork down between bites. Engage your senses—savour the smell, notice the texture, and appreciate the taste. This makes the meal a fuller, more enjoyable experience.
2. Savour Your Favourites in Small, Joyful Portions
Don’t ban those rich holiday foods you love! Deprivation often leads to stronger cravings and eventual overeating.
- Savor in Moderation: Sample small portions of your calorie-dense favourites. Use the slow-eating approach (Tip 1) to truly appreciate the flavour.
- The Balance Mindset: Try the 80/20 rule—aim for nutritious choices 80% of the time, and allow yourself to truly enjoy the 20% that are celebratory foods.
3. Boost Your Energy with a Nutrient-Packed Shake (Your Busy Woman’s Secret Weapon!)
When your schedule is packed with outings or work demands, a balanced shake is your best friend for guaranteed nutrition. This is great for keeping your energy up and supporting muscle health.
Use this simple formula for a complete meal:
- Liquid: Water, milk (dairy or plant-based).
- Protein: One serving of clean protein powder (essential for women’s bone and muscle health).
- Veggies: Add 1–2 servings of colourful vegetables (e.g., spinach, dark leafy greens, a little cooked sweet potato).
- Fruit: Toss in 1–2 servings of fruit (e.g., banana, berries, mango).
- Healthy Fats: Include 1–2 thumb-sized portions of healthy fats (e.g., walnuts, chia seeds, flaxseed, or nut butter).
4. Prioritize Veggies for Sustained Energy and Mood
Vegetables are water-dense, fibre-rich, and nutrient-packed. Fill up on them first to help keep your energy high and your mood steady during stressful holiday planning.
- Make Them Exciting: Add flavour with spices, fresh lemon juice, balsamic vinegar, or a light sprinkle of feta.
- Combat Bitterness: Balance the natural bitterness of greens with a touch of sweetness (e.g., a few orange slices or berries).
- Experiment: Try different preparations: raw in a salad, steamed, sautéed, or lightly roasted with herbs.
5. The Hand Guide: Intuitive Portion Control for Your Body
Even with an abundance of food around, listening to your body’s needs is key. Using your hand is a rough, yet always accessible, way to check in with appropriate portions that support your active lifestyle.
Nutrient Group |
Portion Guide
|
Focus for Women’s Health |
| Protein | 1-2 palm-sized portions | Crucial for muscle maintenance and metabolism, especially important through peri-menopause. |
| Vegetables | 1-2 fist-sized portions | Focus on leafy greens and colourful options for high fibre and micronutrients. |
| Carbohydrates | 1-3 cupped hands | Choose nutritious, slow-releasing carbs (grains, beans, sweet potato) for sustained energy. |
| Healthy Fats | 1-3 thumb-sized portions | Essential for hormone health and feeling satiated (e.g., avocado, nuts, olive oil). |
6. Maintain Your Shopping Routine: Prevention is Key
An empty pantry is a recipe for expensive takeout and low-nutrient choices. Sticking to your regular grocery run, even if brief, is the best defence.
- Plan Ahead: Look at the week’s outings and parties. Prepare healthy snacks like cut fruits and veggies to take with you.
- Stock Smart: Always keep healthy staples available so grabbing a nutritious option is easier than calling for delivery.
7. Let Go of Guilt: One Indulgent Day Does Not Define Your Progress
If you have a day (or even a few) where you eat less healthily, do not sweat it. One single day does not undo weeks or months of consistent progress.
- Mindset Shift: Guilt is never helpful. The most supportive thing you can do for yourself is to move on.
- Stay Consistent: Focus on the very next meal or snack. You don’t need to “start over”—just gently bring your focus back to your healthy plan.
8. Prep and Plan for Success (A Thrive Together Must!)
The holiday season is where small amounts of forethought make the biggest difference for busy women.
- Identify Challenges: Know when a holiday party or family gathering might lead to less-than-ideal choices.
- Prepare an Anchor: Before leaving for a party, have a healthy snack (like a piece of fruit or a small handful of nuts) so you arrive feeling grounded and don’t rely solely on party snacks
The summer holidays don’t have to derail your progress. Remember, your fitness journey is about consistency, not perfection. By using these simple tools, you can stay energized, support your active body, and truly enjoy all the celebrations the season brings!
Disclaimer: The information on this blog is for general knowledge and education only. It is not personalized health or medical advice. We highly recommend you consult with your doctor before beginning any fitness program. Karen El-Azzi, the founder and sole trader of Thrive Together, and its coaches, are not liable for any injury or adverse effects that result from following the general information provided here.