tracking macros without missing the holiday magic

Emily Field 00:00:00  Welcome to episode 40 of the Macros Made Easy podcast. In today’s episode, we’re going to talk about how to stay on track with your health goals during the holiday season. Let’s face it, the holidays can be filled with family gatherings, tempting treats, and stress. But that doesn’t mean you have to throw your health goals out the window. In this episode, we’ll be diving into how to manage holiday meals, enjoy indulgent foods without guilt, and track your macros in a flexible, realistic way. You’ll learn how to handle food pressure from family, savored desserts in moderation, and keep your stress and sleep in check to stay on top of your game. Whether you’re navigating holiday buffets or just trying to stay grounded amid the chaos, this episode has you covered. So if you want to enjoy the holidays and still feel good about your choices, grab your headphones, sit back, and let’s dive in. Welcome to Macros Made Easy, the podcast that takes the confusion out of tracking macros. I’m your host, Emily Field, a registered dietitian that specializes in a macros approach.

Emily Field 00:00:55  In each episode, I help you learn how to eat in a way that supports your health, body composition, and athletic performance goals. We’ll cover the basics of macronutrients how to track for various goals, the role of macros in your health, and how to make sustainable changes to your habits. I’ve helped hundreds of people experience more food freedom and flexibility while navigating their nutrition. So whether you’ve tried macros and it just didn’t stick or you just heard the word macros yesterday, I can’t wait to help you too. 

Okay, so the first thing I need to talk about in this episode is something that we talk about with our clients all the time. We have this idea of, I just need to be consistent. If I’m just consistent, everything’s going to be fine. I think I could do a whole episode on why I hate that word, but I would encourage you instead to swap that word with relentless. Okay, we’re going to Quentin Tarantino this the holiday season brings obviously unique challenges. We’ve got busy schedules, family gatherings, indulgent food.

Emily Field 00:01:55  We’ve got traditions that can feel at odds with your usual routine. But instead of striving for consistency in its typical form, like hitting your same targets or eating the same meals or following your workout plan to a tee, what if instead you swap that with being relentless? Okay, so consistency says that you’ll do the same thing in the same way every day or most days? Okay. It implies that you’re maintaining the same routine or carrying the same load every day. It can feel kind of rigid and unrealistic when your environment changes. And that’s why I hate the word. So with our clients, we encourage them to instead look at being relentless. Relentlessness is about showing up with intention no matter what the circumstances are. It means on some days your effort might be heavy. It might be packing snacks or prioritizing movement or declining a second helping. But on other days it might be lighter just by simply staying mindful of your hunger Cuz drinking enough water, eating PFC in whatever form it looks like at a meal. And the truth is that change happens through adaptability, not rigid perfection.

Emily Field 00:03:09  So sometimes people can get really caught up into this consistency. If only I’m consistent or I do not have enough consistency. And perhaps, but I’d rather you look at your adaptability plan and being relentless. Being relentless means that you’re working with your environment rather than fighting against it. One of the most powerful skills you can lean into during the holidays is that adaptability. Staying aligned with your goals doesn’t mean you actually have to be perfect. Here, it’s about making thoughtful adjustments while embodying your values as an active, healthy person. How does your vision of a healthy, active person behave under these certain circumstances? So let’s talk about how you can adapt to holiday circumstances in a way that keeps you grounded and intentional. And the first is to create similarities between your normal routine and your new circumstances. The holidays bring changes to your environment. You’re traveling, you’re attending family gatherings. You’re hosting guests. Instead of trying to replicate your routine perfectly, look for small, familiar anchors that will help you feel more in control or just make you feel like more like yourself.

Emily Field 00:04:19  So, for example, can you fit in some movement even if it’s just a short walk around the block? Can you focus on getting more protein at a meal, even if the menu isn’t fully within your control? Can you bring along staples like protein powder or protein bars, or a handful of nuts to make you feel prepared when options are limited? Again, the goal here isn’t perfection. It’s creating small wins that keep you grounded and kind of consistent with the things that are important to you in your typical routine. Next, you’ll need to adjust your expectations and intentions. The holidays are not the time to aim for perfection, but they are a great time to practice being adaptable. If your usual environment changes, try shifting your mindset. So, for example, if you typically hit your precise macro targets and you feel really good about that, you might focus on prioritizing protein and calories instead. Let the fats and carbs go. If your usual gym workouts are disrupted, aim for movement, whether that’s a family walk, dancing at a holiday party, even helping with cooking and cleanup to stay active.

Emily Field 00:05:24  A great question to ask yourself is what does success look like today, given my circumstances? Again, it’s about progress, not perfection. You’re adapting here. You’re practicing that adaptability. Planning ahead and communicating can also make a big difference here. Proactive planning helps you set yourself up for success. Can you bring a dish to the family gathering that aligns with your goals? Can you communicate your priorities to your loved ones, like carving out 20 minutes for a quick morning workout, or asking for their support in making healthier options available? If you’re hosting and you’re worried about the plethora of leftovers that will be at your house when everyone leaves, could you ask your family to bring to go containers so that they can take some leftovers with them? You could even involve family and friends in your goals, so you could invite them to join you on a morning walk, or prep a healthier version of a holiday favorite together, or make a fun activity to stay active and connected instead of just standing around or sitting around the house.

Emily Field 00:06:21  Another helpful mindset shift here is to focus on the skill development, not just on the outcomes. A lot of times people get hung up on the fact that they’re not achieving something tangible, and this could be holiday or not, but I would ask them to instead focus on what skill they’re trying to develop. This is likely on the other side of that skill becoming really, really great. Like your default habits are changing, but that takes some practice. The holidays may not always feel like a time of measurable progress towards your long term goals, but they are an opportunity to build the skills that support them. So think about practicing portion control or mindful eating during indulgent meals. Learning to say no thank you to foods and drinks that you genuinely don’t want. Building resiliency by staying consistent with small habits like staying hydrated or eating slowly to recognize your fullness. Those are valuable skills to practice, and I would argue that in a time like the holidays, if you’re able to do that, that is a big win and that can be considered success in progress.

Emily Field 00:07:30  So remember, you have control over your actions here, not the results. Ask yourself, what do I want to feel proud of at the end of the day? And then I would invite you to work backwards from your priorities. What matters most to you during the holidays, whether it’s staying active or enjoying time with loved ones, or balancing indulgence with healthier choices, your priorities can guide your decisions. So for example, if family connection is a top priority, you might skip logging every macro but still aim to include protein at each meal so you feel your best. If staying active matters to you, maybe you’re prioritizing small moments of movement throughout the day. When you identify what matters most, it becomes easier to act in alignment with those priorities without feeling overwhelmed. At the end of the day, adaptability is about flexibility, balance, and intention. By focusing on small habits that align with your goals, you can feel proud about how you navigated the holidays. No perfection required. I felt like I really had to talk about this first before we got into the nitty gritty of holiday meals and habits and things like that.

Emily Field 00:08:38  Let’s start talking a little bit more about strategy. Okay, I can’t help but know that there are people in this audience that do want to make progress during the holidays. They do feel really good when they hit their macros. They don’t want to give up time when it comes to chasing their goals. So let’s talk strategy around navigating those holiday meals and parties. You probably knew this was coming, but prioritizing protein is going to be a big one for these holiday meals and parties. Protein is your best friend at holiday gatherings. It keeps you full. It stabilizes your blood sugar, it supports your overall macro targets and probably your body composition or fitness goals. If you’re at a buffet or potluck, be on the lookout for those protein rich options. You’re going to want to look for main dishes like turkey, ham, roast beef, fish. You might even look for appetizers like a shrimp cocktail or deviled eggs. Those charcuterie meats are really good here. Protein will not only help curb your hunger, but will also make it easier to fill up on the right foods.

Emily Field 00:09:40  If you notice that protein options are limited, or you’re worried that protein options might be limited, it’s always a good idea to have a small snack before you head to the event. Like a protein bar, a couple hard boiled eggs, Jerky. Something like that. That way, you’re not relying solely on those carb and fat heavy options to fill you up, and you’ll make smarter choices once you arrive. Another good strategy for managing your portions at a holiday buffet or party is to use a one plate method. Instead of grazing or going back for multiple servings, fill one plate with that balance of protein, vegetables, and smaller portions of those more indulgent sides and desserts. So here’s how I like to visualize it. Half of your plate should be filled with protein and vegetables. This is going to keep you full. Make sure you’re getting a lot of those essential nutrients, and the other half that can be split between starchy sides, like mashed potatoes or stuffing, and the more indulgent dishes like casseroles or desserts.

Emily Field 00:10:38  By filling your plate this way, it naturally limits the temptation to overeat and helps you estimate your macros a little bit easier. If you’re that person that does want to do a little bit of estimation here. Identifying the ingredients on your plate is going to be helpful for you to log. And remember, one plate doesn’t mean you can’t go back for seconds of vegetables or lean protein if you’re still hungry, but it does help you avoid mindlessly going back for more. You’ve probably noticed that holiday buffets are loaded with rich, calorie dense foods like mashed potatoes, casseroles, cheesy sides. Those dishes are often the star of the show, but they can also pack a lot of calories without you really getting much in terms of protein or nutrition. So instead of skipping them entirely, I’d love for you to try taking smaller portions. That way, you’ll be able to savor your favorites without overindulging or feeling sick. A pro tip that I love is to use a small spoon or fork to serve myself a tasting portion. This lets you get the variety of the dishes without feeling overly stuffed or sacrificing, you know, feeling good.

Emily Field 00:11:45  By taking just a small taste of everything, you can still participate in the feast without going overboard on calories. Some people feel stressed about how to handle sweet treats during the holidays. It’s tempting to indulge in everything in sight. There are ways, though, to enjoy desserts without feeling like you’ve completely thrown off your macro goals. So let’s talk about how you can enjoy those holiday desserts without the guilt. Again, this kind of goes back to what we were just talking about savoring those small portions. Desserts are a part of the holiday joy, and I absolutely do not want you to skip them. But here’s the key. Savor them in smaller portions. Choose 1 or 2 desserts that you genuinely enjoy and take just a small serving of each. Once you’ve got your portion, take your time with every bite. Eating slowly not only enhances your enjoyment, but it also helps your body recognize when you’re truly satisfied. The slower that you eat, the less likely that you are to mindlessly overeat and feel stuffed later.

Emily Field 00:12:44  I also want you to be really selective. It can be easy to feel overwhelmed by all the desserts in front of you, view, especially when they’re all so tempting. So this is where becoming selective comes in handy. Before diving in, take a moment to scan all the options and ask yourself, which dessert will I genuinely enjoy the most? Which do I miss from last year? Is there something that I so look forward to having every single year because my grandma makes it, or my aunt makes it, and it truly just brings me a lot of holiday nostalgia. You don’t need to try everything. Pick the ones that excite you the most and leave the rest behind. For me, I’m looking through that lens a lot. Is this a dish or is this a dessert that I can only get during the holidays? So, for example, it’s my grandma’s famous pies or her cookies that I only get once a year. It’s special, it’s nostalgic, and I’m definitely going to prioritize that over something more generic that I could have any time, like a store bought cupcake or a store bought cookie, or a store bought pie.

Emily Field 00:13:45  Something like that. Another trick for this dessert specific topic is all around helping you manage your blood sugar and feel fuller longer. What if you paired your dessert with your regular meal? What if you paired your dessert with protein or fiber? So, for example, if you’re having a small piece of pie, why not have it with a side of Greek yogurt or a handful of berries to go with it? What if it was just another food on your plate with the rest of your main meal? Consuming that dessert, that high carb or high sugar dessert alongside protein and fiber is going to help slow down the absorption of that sugar. It’ll be gradual. It’ll be slower to enter your bloodstream and prevent that blood sugar spike and then future crash. Plus, it’s going to help you feel satisfied for longer so you’re not reaching for seconds too soon. Again, desserts do not have to be off limits during the holidays by savoring smaller portions, being selective about which ones you choose, and pairing your sweets with protein or fiber, you can indulge in your favorites while staying mindful of your health goals.

Emily Field 00:14:54  Let’s talk a little bit more about strategies for estimating your macros at meals you don’t control, because for many of you, you’re going to want to do some sort of estimation, or you want to log or account for your food in some way. And I highly recommend you take some of these to heart. If you’re that person who’s just trying to get into macro tracking and wants to keep up the habit, sometimes taking multiple days off or even weeks off at a time can really throw you out of the habit and lead to that perfectionist mindset. I would hate for you to totally give up on the approach because you feel like you can’t be perfect, and for many people, that’s exactly what holds them back from being consistent or flexible or adaptable, or even simply learning the contents of the food they normally consume. So they’re waiting for like a perfect time to start. And I would argue that the holidays, in all of its imperfections and all of the environmental changes that you’re under can be a perfect time for you to estimate, or at least log portions of your day to learn a little bit more about the foods you’re consuming, and not to mention, stay in the habit of tracking if that’s something that you’re working on.

Emily Field 00:16:02  So if you’re at a holiday meal or eating at a gathering where you didn’t prepare the food, estimating macros is going to feel tricky. You don’t have control over the ingredients, the cooking methods, or the portions, but that doesn’t mean you’re out of options. So here are a few strategies to help you stay on track without stressing over perfection. When you don’t know exact measurements or ingredients, don’t get stuck in this analysis paralysis. Instead, focus on estimating portions using a visual guide you always have with you, and that’s your hand. So, for example, a palm sized portion is roughly the size of a serving of protein. I’ll even say up to that first knuckle. That’s about 5 to 6oz of meat, fish or poultry, and that’s about equivalent to 25g of protein. A cupped handful is a great estimate for carbs like rice, pasta, or potatoes. This might be the equivalent of about 25g of carbohydrate. I might even say like a closed fist is about one cup of strawberries, blueberries, blackberries, oranges.

Emily Field 00:17:10  Maybe you’ve got a fruit salad or fruit assortment that you can lean on. That is also going to be equivalent to about 25g of carbohydrate. Your thumb pad that’s about a tablespoon that can be used to estimate butter or oil. Probably more appropriate for holiday parties would be like your whole thumb. That would be a good portion for cheese, and more equivalent to about 10 to 15. More like ten 15g of fat. If you have any experience tracking your food, I want you to think back to the times where you do have a food scale or you have been more accurate and diligent with your tracking and reflect on those experiences. Imagine what your plate looks like. Imagine how full and satisfied you are hitting your macros and apply it to when you don’t have that available to you. I want you to pull from the experiences that you already have, the data that you already have on yourself, the knowledge that you already have about nutrition, and pull it into this new experience. And I don’t want you to get so paralyzed here that just because you don’t have your normal foods, you don’t have your food scale, you can’t weigh a measure things you can’t use, cups or tablespoons or whatever it might be.

Emily Field 00:18:21  You still can pull from that previous experience and make great estimations about your portions. Remember, rough estimates are better than no estimates at all. You do not need to be precise here, you just need to aim for close enough. And having that data in the context of your whole week, where you might only have 1 or 2 meals that are completely out of your control during a holiday week, that would show adaptability, that would show consistency, that would show me, or showing up for yourself. But it also might teach you that those meals were not so crazy out of range, that your days didn’t look too totally different than what they did on the other days where things were in your control. A lot of times we make out these holiday meals and meals that are out of our control to be somehow hundreds of thousands more calories than the ones that you prepare for yourself. But usually that’s not the case. And having that data in your diary can be really, really powerful. But if logging your full plate or estimating your plate feels stressful or overwhelming, you can simplify things.

Emily Field 00:19:24  I would suggest prioritizing 1 or 2 macros instead of worrying about hitting all three. So of course, protein should be your top focus because it keeps you full. It stabilizes your blood sugar, helps you stay on track with your bigger body composition or fitness goals. So look for that main protein source in things like turkey, ham, roast beef, fish. And if you can’t estimate all three macros, or it’s too difficult to estimate the portions of these mixed dishes that you have available to you, perhaps you would feel comfortable logging generic entries and simply aiming for a general calorie range instead. This alone can make a huge difference in how you feel and how you approach the rest of your day. There are a lot of people out there that would completely throw out the day, and that attitude translates to essentially not living in alignment to your values of being a healthy, active person. They let themselves spiral and make choices they never would have made anyway, because they’re giving themselves this grade F or they completely failed the day.

Emily Field 00:20:28  So what if you gave yourself a little bit of a standard of hitting protein, or looking for protein at each meal, or looking for that hearty portion in each meal and aiming for a calorie range, and not really worried about the fancy as regular targets as specific targets. Another great strategy here is to ask questions when it feels appropriate. If you’re comfortable, don’t hesitate to ask the host or the server about how the dish was prepared. A simple question like is this cooked with butter or oil? Or what’s in this casserole can give you just enough insight to make an informed choice, and most people are happy to share when you’ll feel more confident and more in control knowing what you’re working with. The last tip here is to adjust your day accordingly. You likely know that the holiday meal is going to be heavier on carbs and fats, and so to balance things out, I would love to see you prioritizing lighter, higher protein meals earlier on in the day. So, for example, a breakfast that looks very similar to what you typically have on a regular normal day.

Emily Field 00:21:34  Got eggs, you got turkey, you’ve got ham, whatever it might be. What are the things that you typically lean on a regular breakfast that are very protein packed or protein forward. Those are the things I’d love to see you having before your holiday meal. I’d love to see you having a lighter, maybe protein focused lunch, chicken salad, protein shake, tuna, a wrap of some sort. Again when we go into the meal, not feeling completely starved. And that happens by prioritizing protein, you’re going to feel in much better control and much more confident about how to navigate that holiday meal. This approach is going to give you that flexibility during the main event, but still allows you to enjoy the meal without feeling restricted or like you’ve thrown off the entire day. So, like we’ve already shared, the holidays are an excellent opportunity to practice flexibility with your macro tracking while still keeping your goals in sight. Rigidity leads to frustration, guilt, or completely abandoning your efforts. But loosening your approach in a purposeful way allows you to stay on track without feeling restricted.

Emily Field 00:22:37  Flexible tracking is about making your plan work for you in the context of your busy schedule. travel, holiday meals and all that. So here are some ways that you might relax your tracking or relax your macros approach without completely abandoning it. The first is to focus on protein and calories over every single macro. Tracking every gram of protein, fat, and carbs is going to feel way too time consuming and overwhelming during the holidays. So consider simplifying your approach by focusing on protein. So hitting that protein target or hitting a certain threshold of protein per day. Again, we’ve talked about why this keeps you fuller longer. It helps you maintain your muscle mass might prevent mindless overeating. So again, you could focus on just hitting your protein target and let go of the carbs and fats. Or you could set a goal to hit a certain amount of protein at least. So for many people, that’s just maybe like 100g. If you’re hitting at least 100g, it does mean that you have to have a little bit of planning and a little bit of mindfulness when you’re planning your meals or building your plate, but it’s not too overwhelming that you’re going to have to reach for things that might not be available during the holidays.

Emily Field 00:23:50  And then you might add one more layer of specificity, and that’s keeping a rough estimate of your calorie intake. This is going to allow you to maintain some balance but also some flexibility. So some meals and some days you’re not going to have any idea what is going to be available to eat. And with holiday meals you might see a plethora of carbs, or you might see a plethora and availability of fats. If you give yourself some freedom to swing up on carbs on some days and swing up on fat on others without really trying to hit those specific macro goals, that’s going to be a big game changer for you. So again, you could focus on protein, your specific goal, trying to hit that, and don’t worry about any of the other macros or calories. You could focus on hitting a threshold of protein. A lot of times that’s just 100g a day. You could add a little bit more detail by aiming for protein and getting in a range of calories, so letting yourself lean into higher fat meals or higher carb meals as they present themselves.

Emily Field 00:24:50  But, you know, kind of staying within a range for calories. Or lastly, you may simply prioritize tracking light or very flexibly. So this might be logging just the main components of your meal. So your protein sources, maybe the calorie dense items like desserts or drinks, alcohol, for example, you may decide to estimate all your portion sizes. Rather than weighing or measuring anything, you may decide to track only a portion of your day, like breakfast and lunch, and then just you have a general sense of where you’re at before you go, enjoy a more relaxed dinner. We do this interesting exercise with clients when they’re trying to build a habit, but particularly a habit of macro tracking, and this is called the two day rule, where we might encourage you not to go two days in a row without doing the habit that you want to be doing. So, for example, if we’re trying to get in the habit of macro tracking or hitting protein or exercise, we don’t want to go two days in a row skipping that habit, because essentially this says that one day or one occasion is perfectly normal.

Emily Field 00:25:57  Life happens. It’s totally okay. But when we go two or more, we really get our brain out of committing to that habit or making it sticky to our brain. So maybe in the holiday season, it’s don’t go to whole days without tracking something, or don’t go two meals in a row without tracking, or don’t go two days in a row without hitting your protein. Something like that. Because again, in the scheme of the entire month that the holiday season might be, there are so many meals that you likely do have control over. So I’d love to see you practicing that flexibility, but not getting completely out of the habit of tracking or getting completely thrown from your normal typical habits because they likely make you feel really, really good. And there is something to be learned about that adaptability and that flexibility in those holiday meals. I want to spend some time talking about mindset and self-compassion during the holidays, because the mindset you carry into the holiday season can make all the difference in your experience and results.

Emily Field 00:26:59  The truth is, the holidays are not about perfection as we’ve talked about. They are about balance, joy and adaptability. Developing a healthy mindset and extending self-compassion to yourself during this busy season is going to be key to staying on track without guilt, frustration, or the all start over in January mentality. One of the biggest mindset traps in and out of the holidays that I see is that all or nothing mentality, the belief that one less perfect meal day or week undoes or ruins all of your progress. And this is such a common thought pattern. We spend so much time on it and coaching it just simply isn’t true. Here’s the reality though. One holiday meal will not ruin your progress. Just like one healthy meal doesn’t immediately transform your body, one indulgent meal is not going to undo weeks or months of hard work. Progress comes from consistent, regular efforts. Whatever your regular typical habits are over time, that’s what defines your reality. I would also say that a single month of balance is better than 11 perfect months, and one chaotic one.

Emily Field 00:28:08  Instead of stressing about perfect macros or feeling guilty after enjoying yourself, focus on what’s sustainable. Consistency doesn’t mean you never indulge or take a break. It just means you show up in ways that align with your values, even if that looks a little bit different during the holidays. So in order to adopt more of this flexible mindset instead of an all or nothing mindset, you might ask yourself to reframe instead of saying, I blew it today, I’ll start fresh tomorrow. Think I enjoyed myself today and I can make my next choice, one that better aligns with my goals. Instead of saying something like the holidays always derail me, think the holidays are an opportunity to practice balance and flexibility while still staying true to my long term goals. The holidays represent a small window of time in the grand scheme of your health and fitness journey. And I know you know this, but when we finally get to that time of year, for some reason it just kind of like escapes everyone’s brain and they don’t act accordingly. What you consistently do throughout the year matters far more than a handful of holiday meals, so zoom out and focus on the bigger picture to keep things in better perspective.

Emily Field 00:29:19  But I kind of think this is just more reflective of a bigger problem that we have in the health and fitness community, or what people understand to be normal because we live in such a instant gratification world. A lot of times people don’t know how to focus on the bigger picture. They don’t know how to look at three, four, five, 12 months at a time or they don’t know how to zoom out at all. So this is something we focus on in coaching. A lot like building habits over time and looking at progress from a bird’s eye view, because many times people are just really caught up in what they did this weekend or what they did this week, and have no idea how it differs from maybe who they were six months ago, or who they could be six months from now. So I know that that’s easier said than done, but I love for you to think about having 80% consistency or balance all the time versus 11 months of perfection, followed by one month of guilt, frustration, and chaos.

Emily Field 00:30:21  I know that that scenario is going to be far different for you. Typically, there are just some small mindful actions that will add up and over the holiday season. Perhaps it’s not about getting anywhere new and novel. It’s about simply staying the same or not. Going backwards, not going backwards and maintaining is a very good goal during the holidays, especially if you’re traveling, especially if you’re hosting, there’s a lot on your plate that you cannot control. So in the vein of focusing on the bigger picture, I’d love for you to think about what are some of the habits that really make me feel my best? What are the habits that got me to where I am right now? If I’m feeling pretty good, it’s probably around eating in regular intervals, reaching for a whole real food, staying hydrated, getting some movement in your week, getting good sleep. It’s about setting boundaries, you know? What are those small habits that you do on a regular basis that make you feel your best? Maybe distill those down to like 3 to 5, and some version of that habit is something you probably could commit to during the holidays, and that would make it so that you don’t go backwards.

Emily Field 00:31:33  That would make it that you’re still hooked. You’re still moving forward. You may not achieve anything crazy during the holidays, but that’s not necessarily the goal. It’s really not losing the footing on what you’ve already accomplished, especially if you’ve had a really great few months or a really great year. Self-compassion is the secret weapon that keeps you from spiraling into guilt or negative self-talk, and many people lack this skill. It allows you to meet yourself where you’re at and respond with kindness rather than criticism. So again, perfection is not the goal. Progress. Learning, showing up for yourself are the goals. So here are some ways to practice self-compassion during the holidays. Shift the focus from what went wrong to what went well. My emails tend to blow up around this time of year because people are reflecting back on Thanksgiving, or they’re reflecting back on the holiday parties, the travel, and they can only see what went wrong. So instead of beating yourself up for having extra dessert or skipping a workout. Ask yourself, what choices did I make today that did support my goals? What went well this week? Maybe you prioritize protein at dinner.

Emily Field 00:32:43  Maybe you were mindful about your portions. Maybe you took a long walk with family. I would love for you to celebrate those choices, because recognizing the positive shifts in your mindset, from self-criticism to self encouragement helps it happen more often. I love it when clients celebrate small wins as well. So small wins add up to big results over time. So please don’t forget to look at those little victories again. I’ve said this before, but it is your tiny actions. It’s your daily habits that really lead to the reality that you experience. So if you’re doing little things like hitting your protein goal, even if you didn’t hit your calorie targets, or you’re drinking enough water and staying hydrated during those busy days, or you’re choosing to move your body for ten minutes even though it’s not your full workout, that means something. And those little victories, those small actions do add up over time. Progress doesn’t come from perfect macros. It means staying mindful, adjusting when needed, and showing up in those small ways.

Emily Field 00:33:44  You’re not giving up on yourself. You’re staying and living in alignment with your values to be a healthy and active person. Another tip to create self-compassion for yourself during this challenging time of year is to adopt a next best choice mindset. Self-compassion means giving yourself permission to move on after a meal or a day that didn’t go as planned. The next best choice mindset asks, what choice can I make right now that aligns with my goals? And so that might be simply adding protein to your next meal or snack. It might be choosing to make your meal at home instead of eat one out. It might be to take a ten minute walk and reset to feel good, get out of the house or something like that. It might even simply be drinking a glass of water in between alcoholic beverages or before your next meal. Okay, I lastly want to talk about involving your family without stress. So really balancing your goals with holiday gatherings. There’s oftentimes an elephant in the room when it comes to holiday gatherings, especially if you’re on your own health journey, because in your regular life, showing up for yourself is not that difficult.

Emily Field 00:34:55  But there’s an added pressure or negativity or dark cloud that can oftentimes surround us in the context of our friends and family. Okay, the holidays often revolve around food and family traditions, which can bring added pressure when you’re working towards fitness or nutrition goals. Navigating comments. Food pressure well-meaning but misinformed family members is definitely challenging, but it’s possible to stay on track without stress or tension. So that’s what we’re going to talk about now. The key is to set boundaries, communicate confidently, and remember that your goals can exist. They can coexist with enjoying time with your loved ones. Food pressure from family members is something that I have a lot of experience with, and it’s something that we help our clients with all the time. We know that food symbolizes love, culture, connection. It’s a way for family members to show they care and to bring people together. But when you’re trying to stick to your health goals or simply don’t want another serving, it’s natural to feel a little bit of pressure. Sometimes family members may misinterpret your choices, and that can lead to awkward moments or even guilt.

Emily Field 00:36:03  But here’s the thing you can handle these situations with grace and confidence. You do not have to back down from your choice. Let’s break down some strategies for managing food pressure from family members while staying true to your goals. One of the easiest ways to handle food pressure is to be prepared with short, kind responses. When you politely decline an extra serving or choose to eat differently, it’s important to keep these things light and positive. In this way, you avoid awkwardness or tension and you stay true to your intentions. So here are some responses you can keep in your back pocket something like thank you so much, but I’m all set for now. Everything was delicious. I’m feeling great and satisfied, but I’ll definitely let you know if I change my mind. I’m pacing myself so I can enjoy all the dishes today. The key here is really to smile and stay calm, because your tone really sets the stage for how your boundaries are received. If you’re confident and kind, most people will respect your choice and totally move on from it.

Emily Field 00:37:01  If food pressure becomes persistent, it’s completely okay to set firmer boundaries. You don’t know anyone in explanation for your choices, and at the end of the day, you’re the one who knows your body best and your health goals are your own. So here’s an example of how to handle a situation where the pressure keeps coming. You might say something like, I appreciate that you care, but I’m making choices that feel good for me right now. This kind of response helps you stand your ground without making the conversation uncomfortable or confrontational. You can be firm while still being respectful, and that’s the key to maintaining your boundaries. One of the best ways to shift the conversation and move away from food pressure is by redirecting the topic to something more positive or more personal. Food is often tied to tradition and memories, so we could keep the focus there. So instead of dwelling on your food choices, show appreciation for the dish or the effort that’s been put into preparing the meal. You can say something like, this dish looks amazing, where did you learn to make it? Or I love that you made this.

Emily Field 00:37:59  Tell me the story behind it. By doing something like this, you’re steering the conversation away from your plate and focusing on the connection you’re making with the people around you. This shift in focus can help defuse any tension and remind everyone that it’s all about more than just the food. It’s about the people, and it’s about the memories. It’s about your connection, your time together. I’ll lastly say this about food pressure. The most important thing to remember that is it’s okay to politely say no and have no guilt about it. Your choices are completely your own to make and you do not need to justify them. But by practicing kind and clear boundaries, you can handle food pressure without stress. Keep the conversation light, steer it towards connection, and above all, be confident in your choices. Maybe it’s not food pressure for you though. Maybe it’s about navigating conversations around your food choices or your goals. This can be an uncomfortable spot for a lot of people. Sometimes conversations around food and fitness can feel a little bit intrusive or uncomfortable, especially if your family or friends don’t fully understand your health goals.

Emily Field 00:39:03  Whether it’s well-meaning advice or comments that unintentionally hit a nerve, there are ways to navigate these moments with grace and confidence. So here are some strategies for handling those holiday food and fitness conversations without creating conflict. First, remember that you do not need to overexplain or justify your choices. In fact, sometimes the simpler the better. You’re allowed to make choices that align with your goals without needing to convince anyone else. You can keep your response short and positive. So here are a couple of ways you could say it. I’m just focusing on eating in a way that makes me feel good, or I’m working on my health goals and I feel really good about it. The key here is to just own your choices and not feel the need to defend them. If you sense, though, that somebody is becoming overly curious or even critical about your food choices, it’s perfectly okay to redirect the conversation. Bring up something positive or neutral to take the focus off your plate or your body. So, for example, I’d love to hear about what you’ve been up to.

Emily Field 00:39:59  How was your year or so? Have you tried any new fun hobbies lately? By shifting the conversation, you steer clear of conflict and keep things really light. Sometimes family members make unintentional or judgmental comments about food, and you can totally shut this down with confidence. And a smile always helps here. By responding confidently, you remind them that you’re in control of your choices, and they do not need to worry about what’s on your plate. So, for example, you could say, I’m enjoying my play. Don’t worry about what I’m eating or I’m focused on balance, not perfection. So I’m really happy with my choices today. A simple, confident response can really defuse any tension and leave no room for further judgment. One of the things I hate about the family dinner table is that it can sometimes turn into a breeding ground for diet culture talk. If you’re not interested in participating, it’s totally okay. You do not need to engage in any conversations that make you uncomfortable, but a good way to opt out is by simply saying something like, I’m working on focusing less on food rules this year, so I’d rather not get into it.

Emily Field 00:41:03  This response makes it clear that you’re not interested in discussing dieting or food rules, and it encourages others to respect your boundaries. And lastly, I will say that sometimes your actions speak louder than words. You’re practicing mindful eating, enjoying your food, not stressing about it. And that sets a precedence. It sets an example for those people around you. You do not need to preach or explain your calm, balanced approach might just inspire others to take a more relaxed and healthy approach to their choices. So this holiday season, remember that you have control over the conversations and your boundaries by keeping it simple, steering conversations away from uncomfortable topics, and responding with confidence, you can focus on enjoying your time with family and friends without any unnecessary stress. Lead by example, and you might just find that others start to shift their mindset too. All right friends, let’s wrap this up. The holidays can feel like a whirlwind of food, gatherings and disrupted routines, but remember, you can enjoy this time of year while still staying aligned with your goals.

Emily Field 00:42:06  It’s definitely not about perfection. It’s about adaptability and tension and making choices that support how you want to feel. We covered a lot of strategies today how to approach buffets and potlucks with confidence, prioritizing protein and balance on your plate, navigating desserts that’s savoring small portions, being selective and pairing treats with protein and fiber. The power of adaptability, finding familiar anchors in new circumstances and focusing on progress over perfection. Strategies for estimating macros at meals you don’t control. Keeping it simple. Prioritizing protein, asking the right questions, and balancing your day accordingly. And of course, we dove into handling food pressure and diet talk, setting boundaries, using polite responses, and redirecting conversations with kindness and connection when necessary. These tools aren’t just for the holidays, though. They’re skills you can carry with you anytime. Life feels unpredictable or out of your control. Because, let’s face it, life is unpredictable, and being adaptable is what allows you to thrive no matter what comes your way. So as you head into your next holiday event or family gathering, ask yourself, what does success look like for me today? Maybe it’s prioritizing protein at dinner.

Emily Field 00:43:18  Maybe it’s savoring a special dessert without guilt. Or maybe it’s getting in a quick morning walk before the day even starts. Remember, you have the tools, you have the skills, and you have the ability to choose what feels best for you. If you found this episode helpful, don’t forget to hit that follow or subscribe button so you never miss an episode of Macros Made Easy. And if you have a friend or family member that could use a little holiday confidence boost, send this episode their way. As always, I’m here cheering you on. Have an amazing holiday season. Stay flexible, stay intentional and I’ll see you back on the next episode. Thank you so much for listening to the Macros Made Easy podcast. If you enjoyed this episode, take a screenshot of the one you’re listening to right now to share it on your Instagram Stories, and tag me at Emily Fields so that more people can find this podcast and learn how to use a macros approach in a stress free way. If you love the podcast, head over to iTunes and leave me a rating in a review.

Emily Field 00:44:13  Remember, you can always find more free health and nutrition content on Instagram and on my website at emilyfieldRD.com. Thanks for listening and I’ll catch you on the next episode.