The REAL Way to Eat What You Want Through the Holidays Without Guilt
Can you really enjoy holiday treats without derailing your health goals? Absolutely! This season isn’t about deprivation—it’s about finding balance. In this episode of Embrace Your Real, I dive into the art of macro counting, a flexible strategy that lets you indulge in festive favorites guilt-free. By learning to balance proteins, carbs, and fats, you can plan your meals with intention and keep energy levels steady, avoiding the dreaded holiday crashes.
For fitness lovers, I've got you covered too! From high-protein snacks to prioritizing dishes you truly love, I also share simple strategies to align your holiday celebrations with your wellness goals. And remember, the holidays are a time to embrace your authentic self. Let’s make this season about joy, confidence, and progress—because balance is the gift that keeps on giving. Check out our resources for easy macro tracking and daily inspiration!
I also discuss:
(00:32) Staying Healthy During the Holidays
(09:10) Guilt-Free Enjoyment Through Macro Counting
(14:10) Break Free From All or Nothing
(17:15) Empowerment Through Macro Counting
and more!
If you want more from me, be sure to check out...
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Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
Get my eBook: FREE Macro Counting Ebook
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Transcript:
[00:00:00] Hey there, beautiful human. You're listening to Embrace Your Real with Me, Julie Ledbetter. A podcast where I empower you to just be you with each episode and issue a dose of real talk and actionable advice for building your confidence, honoring your body and unconditionally loving your authentic self. Stay tuned. If you're ready to embrace your real, let's get hands, girl. Hello and welcome. [00:00:28]
[00:00:29] Back to another episode on the Embrace Real podcast. Let's talk about the holidays. This is the time of year where all we want to do is enjoy the cozy nights in enjoying the holiday treats, going to gatherings with friends, enjoying holiday treats. I mean, it's the time of year where literally all we want to do is enjoy holiday treats. Am I right? It's magical, but it can also feel very overwhelming, especially if you're wanting to stay on track with your health fitness goals. You might even feel like torn between enjoying yourself and being good. But let me tell you something important You do not have to choose one or the other. In fact, I have a solution that really throws being good out the window. Because here's the thing. You can eat the treats while staying on track. You don't have to eat perfectly clean through the holidays and you can still stay on track with your fitness goals. The holidays don't have to derail you from that. And so that's why in today's episode I'm going to dive into exactly how you can do this in a very simple and sustainable way. But first, if you have not already subscribed to the show, be sure to do so. All you have to do is scooch over to Apple Podcasts, scroll all the way down if you could. Liberating interview, that would be amazing. But on that page you can also just make sure that you are following the show so that you never miss an episode. Completely free. The episodes come out on Mondays and Thursdays, and if you are subscribed to the show, they just automatically download to your phone. So if you're going on a road trip during the holidays or you're going to be, you know, cleaning or whatever it is, they're going to be on your phone and you do not even need to have service if you are subscribed and they're downloaded on your phone. So be sure to do that. And again, if you could scooch over and liberating interview, that would mean the absolute world to me. And I'd just kind of know how this podcast is helping you. We would love to know maybe a particular episode or maybe there is a couple of episodes that really spoke to you. We would love to know it. And also people who stumble upon the podcasts typically always read the reviews before deciding if it's worth their time. So thank you in advance for doing that. Okay, so what is this magical hack that I'm talking about for enjoying all of the holiday treats while still staying on track with your fitness goals? Can you guess if you've been tuning in for any length of time? You probably already know what I'm about to say, but my solution is macro counting. Yes, counting macros, protein, carbs and fats really can help you strike that perfect balance. It's not about restricting yourself or skipping the holiday cookies. It's about finding a way to enjoy them without derailing your progress. So if you haven't hopped on the macro accounting bandwagon yet, now might be the time that you should. Or if you may be taking a break from macro accounting again, now might be the time to start again. Remember, macro accounting doesn't have to be something that you do year round. It can be something that is a tool in your toolbox for when you need it. And right now, the holiday season can be a perfect time to pull out that tool. So if you're thinking, Julie, is tracking macros really worth it during the holidays, let me tell you, I believe, yes, it can be. And in fact, I think honestly, it's it could be one of the best gifts that you give yourself this season. But let me kind of just dive into nine reasons why and then you can decide for yourself at the end of the episode if you agree with me. Number one, I believe that it helps keep you balance, not deprived. Now, one of the biggest misconceptions about counting macros, in my opinion, is that it's really restrictive, especially during the holidays. Spoiler alert it's actually the opposite. Counting macros isn't about saying no to your favorite holiday treats. It's really about learning how to say yes in a way that aligns with your goals. It's the perfect tool to help you enjoy the season without feeling like you're missing out. Picture this. You're at a holiday party. The cookie tray is calling your name. It is I, Julie. I'm here, but so is the spinach chip and so are the creamy mashed potatoes and the festive cocktail that everyone's raving about. Instead of stressing or trying to avoid everything. Counting macros really lets you enjoy the foods that you love with intention. Now, here's kind of how it works in this scenario. So if you know that you're going to be indulging in a higher carb, higher fat, you know, later in the day, you can kind of balance it out by focusing on lighter protein packed meals earlier during the day. For example, you start your morning with a veggie packed egg scramble or protein smoothie. Keep it simple with a grilled chicken or a side salad, whatever it is that is very high protein, lower carbs, lower fats, not zero carbs, zero fats, but lower carbs, lower fats. And that way you really saved your room and your macros to enjoy the cookie. The spinach dip at the party guilt free. Right. The beauty of macro accounting is that you don't have to completely avoid any food group. It's all about moderation and balance. So instead of viewing the holiday treat as something bad or off limits, you're really making them fit into your plan. And this approach helps you stay on track while being able to savor this season's special flavors and traditions. But here's the best part When you are intentional about your choices, you avoid the common pitfalls of overindulging and that guilt that can come with it. Right? You'll leave the party feeling satisfied and happy knowing that you enjoyed yourself without veering too far off course. So whether it's that rich, creamy dessert or your favorite cheesy side dish, county macros, in my opinion, really does ensure that you can have your holiday cake or cookies and. Eat it, too. No deprivation required. It's about creating a balance that works for you and keeping you feeling your best. Number two, it can really help you stay in control during the holiday busyness so the holidays can feel very chaotic between family dinners, office parties, last minute shopping, all the extra activities, filling your calendar with the kiddos. It's easy to feel like your usual health habits might be slipping through the cracks, and that's when, you know the familiar thought creeps in. I'll just start over in January. But here's the truth. You do not have to hit the reset button just because it's the holiday season. January doesn't need to be a time to undo the damage. January shouldn't be the time to undo the damage. Instead, it can be a continuation of the progress that you've already made. I may repeat that again. January should be a continuation of the progress that you've already made by staying consistent. Now, even in the small ways, you're going to set yourself up for a smoother, more empowered transition into the new Year. Imagine how good it will feel to start in January, already feeling confident, strong and in control, rather than trying to recover from weeks of overindulgence. Counting macros gives you the structure to navigate all of the holiday craziness without feeling like you're sacrificing the fun. It's like having a guide to help you balance your priorities. Yes, you can enjoy the cookies and the champagne and still stick to your goals, even on the days when things don't go perfectly because you're crazy busy. Let's be real. That happens. Having a plan helps you stay grounded. You're no longer winging it or guessing it. You're making intentional choices that align with your goals, and that's incredibly empowering. All that to say when life feels busy or chaotic or out of control, macro accounting helps you take back control of how you nourish your body in a very unrestricted way. Number three, it builds long term habit. So here's the thing. What I love about macro accounting during the holidays, if it's not just about managing one season, it's a skill that you're sharpening for life. So the holidays are one of the most busy, indulgent times of the year, filled with parties, big meals, endless temptations. If you can successfully navigate this season while staying mindful of your goals, then think about the rest of the year. It's going to feel like a breeze. Like think about it every time you practice balancing your food choices. Even during moments of indulgence, you're teaching yourself how to approach food in a sustainable way you like. You're learning how to enjoy the foods without overdoing it, or how to stay consistent, without being restrictive, and how to manage intentional choices regardless of the situation. Instead of just surviving the holidays and scrambling to restart in January, you'll be starting the new Year with momentum. And that is a powerful feeling that you can enter in January already feeling confident in your ability to handle special occasions, navigate challenges and honor your health goals without feeling deprived. Bowling habits like this isn't just about the holidays. It's about creating a lifestyle when you practice macro counting. Now you're actually developing a long term skill that's going to serve you for years to come, whether it's navigating a vacation, a celebration, or simply an ordinary week filled with many busy days. As a side note, if you're already convinced and you're like, okay, you have convinced me that now is the time to count my macros during the holidays. I want to try it. I do have a program for you. You can actually go check out my macro accounting Meet Simple Online Academy. And this is the program that I teach you about the different phases of macro accounting and also give you all the tips, the tools and the guidance that you need to make macro accounting seamlessly fit into your everyday life. It's basically the ultimate toolkit for setting yourself up for success, and you can gain access by heading over to macro accounting made simple.com. I will go ahead and link that in the show notes below that. Again, that's macro accounting made simple econ number four. It reduces guilt. You know, that heavy guilty feeling that always creeps in after your big holiday meal or holiday indulgence like the one that whispers. Why do they eat so much? Or I mean, I totally blew it. I shouldn't have eaten all of that. What if we could leave all that guilt behind this year? Counting macros truly does give you the tools to enjoy your favorite foods intentionally without regret. Imagine that. Like when you're tracking macros, nothing is off limits. You're not saying no to the holiday treats you love. You're simply planning ahead to make room for them and only eating the amount that fits in your macros. For example, if you know you're going to be indulging in a slice of your favorite pie after dinner, balance it out by making your other meals lighter in carbs and fats and packing in that extra protein earlier the day. This flexibility means that you get to savor the pie guilt free. You've already accounted for it in your day, so there's no need for that. I'll do it better tomorrow. Spiral, Right? Instead, you're fully present, enjoying the holiday meal with the people that you care about, all while knowing that you're still aligned with your goals. It's a win win. You're staying consistent with your nutrition while fully embracing the holiday season. No shame, no stress, just enjoyment. And honestly, isn't that what the holidays is all about? Number five It helps you enjoy the foods that you love without over eating. So the holidays again are. Filled with foods that we look forward to all year. Mom's pumpkin pie, grandma's favorite mashed potatoes, your special pumpkin cookie recipe or that festive holiday cocktail that you don't want to say no to, right? These dishes aren't just meals, they're traditions and memories tied to them. Counting macros lets you enjoy these special treats without going overboard or feeling like you have to make up for it, or that you have to deprive yourself of eating them altogether when you're mindful of your portions and how they fit into your day, you can enjoy these holiday experiences and still stay on track. You never, ever, ever have to deprive yourself of those traditions and things that bring you warmth, happiness in this beautiful time of year. Here's the magical part of Makar counting. You don't have to pile your plate high or go back for seconds or thirds to feel satisfied, because by enjoying your holiday favorites mindfully, you'll find that you actually appreciate them more. Instead of feeling stuffed or sluggish or overwhelmed by the end of the meal, you'll actually walk away feeling happy and content. And this approach also helps you avoid this all or nothing mindset that oftentimes leads to overeating. Like, you can enjoy the foods that you love and stay aligned with your goals. It's not one or the other. And when you leave the table feeling satisfied instead of stuffed, you're actually going to have more energy to soak up everything else that the holiday season has to offer. From the family time to the festive activities. Counting macros isn't about saying no to your favorite foods. It's about making them fit into your plan so that you can say yes with confidence to other things. Number six It teaches you how to navigate social situations. So we all know that the holidays again are packed with social events. And while these moments are meant to be enjoyed, they oftentimes come with tables full of food that you didn't prepare for or a little control over being what served, right. I know for many people who are trying to reach their fitness goals, this can be very anxiety inducing and that's where macro accounting becomes a game changer. It gives you a framework to navigate these situations confidently without feeling overwhelmed or derailed or a ball of anxiety. These moments are to be enjoyed and to be savored, not moments to dread. Here's one simple hack that I love. Let's say you're headed to a holiday party where you know there's going to be plenty of indulgent options. One strategy is to eat a high protein snack like Greek yogurt or a small portion of lean chicken before you leave. This ensures that when you get to the party, you're not overly hungry when you arrive, which can actually make it easier to stick to mindful choices. And once you're at the event, really focus on what you really want to eat. So instead of sampling everything, prioritize the dishes that you love the most. Maybe it's the cheesy spinach dip or the slice of chocolate pie or chocolate cake. By being intentional and mindful about portions, you can really enjoy your favorites without overindulging. And another trick is to kind of scan the food options first, right? Take a moment to look at everything available before filling your plate, and this is going to help you plan for what you'd rather than just grabbing items impulsively, you'll leave feeling satisfied and in control instead of uncomfortably stuffed or regretful. And over time, this practice is going to build confidence not just for holiday parties, but for really any social event, whether it's a wedding, a birthday, a spontaneous dinner out. You'll really know how to navigate situations where food is out of your control. And this skill makes macro accounting a sustainable approach to nutrition that adapts to real life, not just perfect scenarios. But the best part is when you go into the social situations with a plan, you're free to focus on the fun connecting with loved ones, laughing, making memories without constantly worrying about your goals. And that's ultimately what the holidays are all about. Number seven It helps you avoid the all or nothing trap. So how many times have we fallen into the trap of thinking, Well, I've already indulged, so I might as well just throw in the towel for the day or even the whole week or the month. It's such a common mindset that so many of us women have, but it's one that can and will really hold us back. So the beauty of macro accounting is that it helps you break free from this all or nothing thinking, right? With macros, every meal, every snack and everybody is an opportunity to realign with your goals, overindulge at lunch, know be killed. Just get back to a balance with dinner, focus on protein and nutrient dense foods. Skip breakfast. Don't sweat it. You can adjust your macros for the day to make things work. Mr. Workout, You don't need to start over tomorrow. You can still honor your progress by making the best choices. Right now the key is there is no such thing as ruining your progress when you're focused on consistency rather than perfection. Let me say that again. The key here is that there's no such thing as ruining your progress when your focus is consistency rather than perfection. Macro tracking is flexible. It's forgiving. It's not about punishing yourself for a tree or overthinking every choice. It's about showing up for yourself in small, intentional ways throughout the day. These small decisions add up and they're what create the long term success. So the next time you feel like. You veered off track, remind yourself one meal does not define your day and one day does not define your week. Macros are here to empower you, not to make you feel trapped. So embrace the freedom that comes with focusing on balance and giving yourself grace. Number eight It keeps you energized. Let's be real. The holiday foods are delicious, but they can also leave us feeling less than our best, to say the least. Like, think about this heavy carb loaded meals, sugary treats, late night snacks. This can all cause energy crashes, making it harder to stay active, productive and fully present for all the holiday fun. It's not just about the food itself. It's about those unbalanced meals that can drain your energy and leave you feeling sluggish and blah. This is where tracking macros can be a game changer by making sure that your meals are balanced with the right mix of protein, carbs and fat. You're feeling your body for steady, sustained energy. And this means no more mid-afternoon crashes after a big holiday brunch or struggling to stay awake during a family movie night. Instead, you're going to feel energized and ready to tackle the holidays and everything that it throws at you. From the early morning workouts to the family activities late at night and even those last minute late night gift wrapping marathons. But here's the moral of the story. Overindulging consistently throughout the holiday season is going to make you feel sluggish and is going to take away from you enjoying the holiday season to the fullest. By counting macros, you can feel energized, allowing you to enjoy the holiday so much more. So instead of dreading that post feast coma. Focus on how amazing you're going to feel when you prioritize that balance. Eating when you're energized and you're thriving. The holidays become even more enjoyable because you have the stamina to make the memories, to stay active and to truly soak in the season. And that's honestly what it's all about. Last but not least, number nine. It empowers you to make choices that feel good. So the holidays are all about choices what to eat, what to savor, what to skip. Will you have the pie? Will you have the eggnog? The second helping of stuffing when you're counting macros. You're not just making these decisions on autopilot or out of guilt. You're making them with confidence and intention. So instead of mindlessly grabbing whatever's in front of you or feeling obligated to indulge in foods that you don't even love, macro accounting really does shift your focus. It helps you prioritize on what truly matters to you. Maybe this store bought cookies don't excite you, so you skip those and you save the carbs. And maybe you have the carbs and fats for your mom's pecan pie. Or maybe you're all about the eggnog and you want to fit in into your day without the side of guilt. With macros, every choice is yours to make and enjoy. And then you can say no to things that won't make you feel good. The beauty about this approach is that it allows you to embrace the holiday season without feeling restricted or out of control. You really do eat the foods that you love and can say no to the foods that don't add any value to your experience. Like you get to have your favorite foods. Be mindful of how they fit into your goals and still feel amazing afterward. It's not about saying no to everything indulgent. It's about saying yes to the things that bring you joy and skipping the things that don't. It's your holiday. I want you to own it. Enjoy the foods you love. Keep your focus on creating memories and not worrying about every single bite. So there you have it. All of the reasons why I believe macro accounting should be our best friend this holiday season. And again, if you haven't gotten your macros counted or you want to learn even more about how you can start this journey, go to macro accounting made simple.com right now to get your macros calculated. I designed this online academy to give you everything that you need to feel confident in your choices to stay on track with your goals and still enjoy all of the holiday foods that you love. I'll teach you exactly how to make macro accounting simple and sustainable so that you can really ditch this all or nothing mindset for good. Like, here's what you can expect when you join. No more starting over in January. Imagine heading into the New Year already feeling strong, confident and on track. No regrets, no guilt, no feeling like you have to undo weeks of overindulging. You're going to say goodbye to yo yo dieting. You're going to learn how to enjoy your favorite holiday treats while staying balanced so that you can finally break free from that cycle of restriction and overindulgence. And last but not least, you're going to build habits that last a lifetime. This is not about quick fixes or temporary solutions. It's about creating a flexible, sustainable approach to food that fits into your life. You're going to learn about how to navigate holiday parties, family gatherings, and even those tempting leftovers with confidence. You don't have to give up the foods that you love. You just need the tools to make them work for you. So if you're ready to make this holiday season different, I'd love for you to join me inside my Mac Academy's simple online academy. Let's ditch the guilt, build lifelong habits, and set you up for success starting right now. You can go to macro accounting made simple.com again that's macro accounting made simple.com to gain instant access. I cannot wait to help you make this year your most balanced and empowered. Holiday season yet. Now, let's do one last recap of all of the reasons to count your macros during the holidays that I mentioned in today's episode. Number one, it keeps you balanced, not deprived. Number two, it helps you stay in control during the holiday season. That's very, very busy. Number three, it builds long term sustainable habits. Number four, it can reduce guilt around food. Number five, it helps you enjoy the foods that you love without overeating. Number six, it teaches you how to navigate social situations. Number seven, it helps you avoid the all or nothing trap. Number eight, it keeps you energized. And last but not least, number nine. It empowers you to make choices that make you feel good. If you love this episode, I know you also love Episode 395 How to Enjoy the Holidays and Stick to Your Fitness Goals at the same Time. I will go ahead and link that as well as my macro economy. Simple online academy in the shown us that you can easily go check those out. But that is all that I have for today's episode. I hope that you enjoyed it. I'll take the next one. Love ya. [00:21:26]
[00:21:34] All right, sister. That's all I got for you today. But I have two. [00:21:37]
[00:21:38] Things that I need you to. [00:21:39]
[00:21:39] Do. First thing, if you're not already following me on the gram. Be sure to do so, Julie. A lot better. [00:21:45]
[00:21:45] Yes, it's with an A in the. [00:21:46]
[00:21:46] Middle for that daily poser account. Real talk, healthy tips and tricks and honest. [00:21:51]
[00:21:51] Accountability to keep your mind. [00:21:52]
[00:21:53] And heart in check. The second thing be sure to subscribe to Apple Podcasts and never miss an episode. Thank you so much for joining me. It means the absolute world. [00:22:03]
[00:22:03] And I'm going to leave you with one last thought. The most beautiful. [00:22:06]
[00:22:06] Women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface. So go out there and embrace your real because you're worth it. [00:22:06]