{"id":173269,"date":"2015-12-18T14:00:13","date_gmt":"2015-12-18T21:00:13","guid":{"rendered":"http:\/\/www.swimmingworldmagazine.com\/news\/?p=173269"},"modified":"2015-12-17T20:11:50","modified_gmt":"2015-12-18T03:11:50","slug":"4-easy-tips-for-mindful-eating-over-the-holidays","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/4-easy-tips-for-mindful-eating-over-the-holidays\/","title":{"rendered":"4 Easy Tips for Mindful Eating Over the Holidays"},"content":{"rendered":"

By Tasija Karosas, Swimming World College Intern<\/em><\/p>\n

It\u2019s that<\/em> time of year again. “Mindful eating” is not commonly associated with the holiday season. School is out, the Christmas lights are up, and all of your schoolmates are talking about how excited they are to sleep in everyday and eat as many of their grandmother\u2019s homemade cookies as they possibly can. As your friends gloat, the feeling finally hits: with Christmas break comes Christmas training! This doesn\u2019t mean sleeping in until noon and eating pie for breakfast. This means waking up at 6 a.m. (or earlier!) for a three-hour practice, napping mid-day and then going back to the pool for another two-hour practice.<\/p>\n

Although the practices are really hard, it\u2019s even harder to find the self-control to eat fuel-rich foods instead of all the cookies and sweets that fill the house. How exactly do you find the willpower to choose the proper fueling foods instead of the holiday goodies?<\/p>\n

Here are a few easy tips to be mindful of so you stay fueled and strong and ready to practice your best over the holiday season:<\/p>\n

1. Moderation is key!<\/strong><\/h2>\n
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Photo Courtesy: Moyan Brenn<\/p><\/div>\n

Moderation is the most important tip when it comes to the holidays. Nothing says “upset stomach” like two servings of pie, three cookies, and some peppermint bark all in one sitting. Not only does this make you feel sick, it prevents you from eating a real meal, which is the primary food that will fuel your body for a tough practice. Focus on smaller amounts of your favorite desserts, and really enjoy each bite. Remember, your first bite will always be your best!<\/p>\n

2. Fuel Before Sweets<\/strong><\/h2>\n
\"jonas-weckschmied-healthy-meal-dinner\"

Photo Courtesy: Jonas Weckshmied<\/p><\/div>\n

With all the delicious sweets in the house, it\u2019s tempting to snack on the treats and goodies that have arrived over the holiday season. As a dedicated athlete, you want to eat your main meal before <\/em>indulging in any additional sugars. By doing this, you fuel your body with good, healthy energy that will power you through a three-hour practice, and you will perform and feel your best. When you make great choices and use discipline, you train your mind like a muscle, and your practices and performance will reflect your good nutrition!<\/p>\n

3. Stay Hydrated<\/strong><\/h2>\n
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Photo Courtesy: Sue Borst<\/p><\/div>\n

Fun fact: sometimes when you are hungry, your body it is actually craving water. Make sure you drink more water than you think you need. If you feel like you are staying hydrated, chances are you are not! It is crucial to be drinking more water than you are used to during the holiday season, especially with all the intense training and excess sugar that is typically consumed over the winter break.<\/p>\n

4. Eat a Hearty Breakfast<\/strong><\/h2>\n
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Photo Courtesy: Tasija Karosas<\/p><\/div>\n

Nothing starts a day off better than a big healthy breakfast. As I have said before<\/a>, breakfast is the most important meal of the day, and that goes all year round. By eating a large breakfast you restore your muscles and fuel them for the rest of your day. Breakfast also prevents you from having sugar cravings throughout the day because you will be more full for a longer period of time. Below are some examples of some great, fuel-filled breakfasts!<\/p>\n

Pre-practice:<\/strong><\/p>\n