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Summary
In this episode, Coach Justin and Coach Katie discuss strategies for eating and training during the holiday season, focusing on mindful eating, managing holiday meals, and coping with the stress that often accompanies family gatherings. They provide practical tips for navigating Thanksgiving and Christmas, including how to enjoy festive foods without overindulging, the importance of maintaining a balanced diet, and the role of exercise as a healthy coping mechanism. The conversation emphasizes the need for athletes to adjust their training and eating habits during the holidays while also addressing the emotional aspects of food and family dynamics.

Takeaways

• Mindful eating can help manage cravings during the holidays.
• It's important to enjoy holiday foods without guilt.
• Plan meals ahead to avoid feeling overwhelmed by choices.
• Don't skip meals before big holiday dinners to prevent overeating.
• Use exercise as a healthy coping strategy, not a punishment.
• Be mindful of alcohol consumption during holiday gatherings.
• Trust your body to manage weight fluctuations after the holidays.
• Consider the emotional aspects of food and family gatherings.
• Balance indulgence with healthy choices
• Adjust training plans to accommodate holiday schedules.

Chapters

00:00 Introduction to Holiday Eating and Training

02:16 Understanding the Challenges of Holiday Eating

03:45 Mindful Eating Strategies for the Holidays

10:02 Navigating Thanksgiving: Tips and Strategies

28:09 Christmas and Multi-Day Celebrations: Managing Eating

28:52 Navigating Holiday Eating 

37:45 Mindful Eating During the Holidays

45:28 Healthy Ingredient Substitutions

49:05 Managing Multiple Family Meals

52:34 Training Considerations During the Holidays

53:07 Finding Balance During the Holidays

56:56 Creative Alternatives for Holiday Workouts

01:01:05 Training and Eating: A Healthy Relationship

01:02:35 Managing Holiday Anxiety and Stress

01:07:37 Coping Strategies Beyond Food

01:10:27 Community and Support

Resources from the podcast:

Research on the topic of meal sequencing

1. A review of recent finding on meal sequencing

2. The Metabolic Concept of Meal Sequence vs. Satiety

Mindful Eating Books (on Audible)

1. Intuitive Eating Book (highly recommended)

2. Also consider this option or

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com