by Dana Cavalea December 20, 2018

Hey Team..

Let me start off by saying, "I am not the Grinch of Holiday Nutrition"...

Ok.. let's begin... Shall we?

The Holiday Season is meant to be enjoyed.... 

And.. celebrated...

And.. a chance to indulge... spending time with family and eating some of our favorite holiday "Treats"...

But we also work really hard all year to look and feel great...

We definitely do not want the holiday to get in the way of our "year-long-goals and pursuits".. so I am going to show you how you can indulge.. while not losing your gains...and not extending to another belt loop...

So.. let me share with you my Holiday Game Rules...

1. Keep Calories (LOW) early in the day....

**Most of us head to family gatherings later in the day.. usually after 1pm.. so from the time you get up, until your first "feeding" with family after 1pm.. keep your calories low.. 

- Start Your Day with 2-Glasses of Water...

- Have a Breakfast of Protein and Vegetables/ Fruit......

-Then.. do not eat again until your first meal with the family.. (a mid day fast)......

2. Exercise On Empty....

-Before you eat breakfast... get in some exercise.. it could be a walk, stretching, or a conditioning/ weight training session... make it at least 30 minutes and keep that heart rate up..... This will kick on the metabolism and burn down reserve cellular energy...

3. Designing Your Plate....

-Think Protein and Vegetables.. (Load Up on These)....

- Make Starches (Bread, Potatoes, Stuffing, Pastas) on about 10-15% of your plate.. remember.. we never want to Not EAT IT.. but rather have a taste.. that is really all we want anyway....



4. Dessert.. Never Say NO!

- Have a big dish of fruit if it is offered... then take a small dessert plate, and place a sliver of each item you want on the plate... this way you can "try" everything...as long as it fits on the plate and is not looking like a tipping pile of confections. 

Remember.... load up on the water.....

Drink 1/2 your body weight in ounces of water (minimum) per day....

Always drink a glass of water BEFORE each Meal... and another AFTER each meal... 

This will regulate your appetite and prevent your from going overboard...

These are my game rules....

But most importantly.. HAVE FUN!

Enjoy this time being "unplugged".... spend time digging deep into relationships and stay off your phone...

This is a wonderful time of year that you get to really tell people how much you care about them... 

And.. you get to spend some real quality time with everybody...

People do not last forever... so enjoy every person that is in your Company this 2018 Holiday Season.....

I am wishing all of you an awesome holiday and a Merry Christmas!

COACH DANA CAVALEA

Dana Cavalea
Dana Cavalea

Dana Cavalea is the former Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a High Performance Speaker & Consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. Book Dana to Speak at your Company Event or Conference Today!


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