The Ultimate Guide To Hitting Your Macros At Holiday Parties
The holidays are a time for joy, connection, and celebration—but they don’t have to mean compromising your health or feeling like your progress takes a back seat. In this episode of the Embrace Your Real podcast, I’m sharing practical strategies to help you stay on track with your macronutrient balance while still indulging in the festivities. From pre-logging your meals to prioritizing protein, I’ve got tips to help you navigate holiday gatherings with confidence and ease.
Bring a dish that aligns with your goals, gracefully handle food-pushing relatives, and keep your metabolism steady by eating regular meals—it’s all about balance.
Follow along for more tips to embrace the season feeling empowered and confident in yourself—because you deserve it.
I also discuss:
(08:48) - Managing Macros During Holiday Celebrations
(11:26) Balanced Eating Before Holiday Meals
(16:13) Macro Counting Made Simple Online Academy
(18:32) - Embracing Authentic Beauty
and more!
If you want more from me, be sure to check out...
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
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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
Amazon Storefront: Julie Ledbetter's Amazon Page
Transcript:
[00:00:00] A podcast where I empower you to just be you. With each episode, I issue a dose of real talk and actionable advice for. [00:00:07]
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[00:00:23] Hello and welcome back to another episode on the Embrace Row podcast. The holidays are here, which I cannot even believe that I'm saying this. I feel like 2024 has been a blur between being very pregnant for the first half of the year and then the last four months being postpartum and like how the heck did we already? It's already November. It's crazy, but the holidays are here and if you are counting macros, macronutrients, protein, carbs and fats, you might be wondering how the heck do I handle all of the social gatherings that food temptations, the well-meaning but pushy family members who just don't get the whole macro thing. And so in today's episode, I want to kind of help you. I want to help show you how you can stay on track without that deprivation, because I understand that the holiday season can give you anxiety because you don't want to fall off track like you've maybe been doing so good. But now the holidays are here. We have extra parties, work parties, social gatherings, all of those things. In today's episode, I'm going to really be giving you like nine tactical tips that you can take with you to help keep you on track without feeling like you're missing out. Because I don't want you to have FOMO this holiday season. I want you to be involved. I want you to be engaged. But I also want you to be able to stay on track and feel your best, right? And so that is exactly what I'm be sharing in today's episode. But before we dive in, I want to share this review. It comes from Ellen Empty 2011. She gave a five star review and said it finally found the podcast. Julie, you do not know how much you have helped me. I struggle with discipline and binge eating your podcasts, your workouts and just your outlook on health and fitness and life in general has been helping me overcome these obstacles. I finally feel like I'm not going to be living the rest of my life in misery, and I cannot thank you enough. I love you so much. I'm so grateful that these podcasts are helping you, and I definitely do not want you living in misery. And so thank you so much for taking time out of your day to send in this review. And I hope that you keep tuning in and I hope these podcasts keep helping you because that is always my goal, is to encourage, empower or educate you in some way, shape or form. And today's podcast is really going to be kind of focused on educating you Again, I want to give you nine tactical tips to keep you on track without feeling like you're missing out. So let's dive in to today's episode number one Pre log those meals for the day. So pre logging your meals is hands down one of the most effective strategies for really navigating holiday gatherings while counting macros. If you know what foods are going to be available, spend a few minutes before the event logging those items in your tracking app. This way you kind of have a clear picture of what you can enjoy and how it kind of fits into your overall day. If it's a family gathering or a holiday event, don't hesitate to ask about the main dishes, The sides, desserts, kind of knowing what's on the menu can take away the guesswork and help you to plan out those portions in advance. For instance, if you know there's going to be kind of a few carb heavy sides like mashed potatoes or stuffing, you can really adjust your intake for the day and leave room for those choices. Pre logging also helps to make those intentional decisions about where you kind of want to indulge, right? If you know that your family makes amazing family pie, that only comes around once a year, plan for a slice, log it and adjust the rest of your macros around that. This approach really lets you feel more in control and enjoy the foods that you love without the guilt. If the exact recipe though is not available for logging, go with something similar. Right Estimate it's better to be close than to skip logging altogether. Lastly, pre logging really does allow you to create a flexible buffer for the holidays. Holidays can be very unpredictable and you may or may not know the foods that are going to be there. So just kind of plan to have a little extra space for unexpected calories, even kind of a rough outline, though, this is going to help keep you on track and give you the confidence to enjoy the event while staying mindful of your goals. Number two, prioritize protein early in the day. I cannot say this enough, but let's be real. Holiday meals are usually packed with carbs and fats. It's very, very, very slender chance that your favorite dish is going to be the highest protein packed. But if you want to hit your protein goal, it's essential to really try to load up on it earlier in that day. Right. Protein is filling. It's the most satiating of the three macronutrients, meaning that it's going to keep you the fullest longest of the three macros. And so that is going to be key when heading into a meal whose main attraction might be like stuffing or sweet potatoes. Start your day with a high protein breakfast, like an omelet with some lean meat, veggies, a protein smoothie with Greek yogurt berries. This approach itself of just prioritizing your protein earlier in the day, is not only going to give you a solid start, but it's also going to help you manage your hunger and also prevent overindulging later on. If you're not super hungry though, in the morning, aim for smaller protein focused snacks throughout the day. A few snack ideas include cottage cheese, Greek yogurt, boiled eggs, even a protein shake, a protein bar. These snacks actually keep your blood. Blood sugar steady and prevent that afternoon energy dip that can make you feel very ravenous by dinner. Plus, hitting your protein early leaves more flexibility for carbs, fats. And even when you're at the event, aiming to get at least 70 to 80% of your protein go before the holiday meal really does and can take the pressure off where you might feel like there might not be that many lean protein options available. You won't feel deprived and you can still focus on enjoying the foods that you love without worrying about falling too short on your protein goal that day. Number three, be smart with portion sizes. So portion control is key when it comes to really enjoying a variety of foods without blowing your macros. One of the easiest ways to navigate this approach is like a tasting plate. I like. I like to call it right. So take a small spoonful of each dish that you want to try. This kind of gives you the chance to enjoy all the flavors without overdoing each one of them. So kind of think of it like sampling instead of loading up. So this is going to allow you to keep your portions small and your markers in check for carb heavy items like stuffing, mashed potatoes rolls. Start with like a tablespoon or two, savor each bite. And then if you truly want to go back for more, you can start with another small portion. After you finish your plate with this approach, you actually can enjoy all of your holiday favorites without feeling like you're going completely overboard. And if you're tracking, you can estimate your portion to the best of your ability by using the palm of your hand as a visual guide. For example, a palm sized amount of protein, a thumb sized portion of butter, this type of thing that's going to help keep you on track without feeling the need to actually log the food. Remember, that portion control does not mean deprivation. Let me say that again. Portion control does not mean decoration. It's about really striking a balance that lets you indulge without that regret later on, give yourself permission to enjoy a little bit of everything, knowing that these small amounts will keep you within your goals and let you to enjoy your holiday experience. Number four Balance your plate. So creating a balanced plate is essential for staying close to your macros without feeling restricted. Start with the basics to make sure that you have a good source of protein, some veggies, and then kind of fill in with the moderate portions of carbs and fats. For example, if you see turkey or ham, start with those to really get a solid protein source in and then kind of look at the fibrous veggies like green beans, salad, roasted Brussels sprouts, those low calorie options, those are going to help fill you up and add volume to your plate without tipping the macro scale too much. Once you have your protein and veggies, you can add a smaller portion of carbs and fats like mashed potatoes or a buddy buttery roll and really try to stick to about a quarter of your plate for each so that you're not really overloading on one macro, aiming for a rough around, you know, 30 to 40% protein, 30% carbs and 20 to 30% fat ratio. This is going to help stay close to your targets without overthinking it. This plate balancing strategy allows you to enjoy holiday foods while keeping a handle on your intake. Balancing your plate also makes it super easy to control your hunger and energy levels throughout the day. Balancing your plate also makes it easier to control your hunger and energy levels. Throughout the day. A good mix of macros will keep you satisfied longer, help you avoid the dreaded energy slump and going to help make it easier to pass up on extra helpings of dessert if you truly don't want it. Number five bring a macro friendly dish. So by bringing a dish that you know works with your macros, this is a fantastic way to ensure that there's something at the table that you feel good about eating. Plus, it's a great opportunity to share a delicious nutrition option with others. Think of dishes that are high in protein loaded with veggies, are lower in fats and carbs to keep you filling your plate out. Some great ideas veggie loaded quinoa salad, a platter with lean meats or veggies, or even a healthier take on classic sides like roasted sweet potatoes or green bean casserole made with Greek yogurt. When you bring a dish, you're giving yourself kind of that backup plan that aligns with your goals. And this way, if there are other options that are higher in carbs and fats, you can still have something that you enjoy guilt free. Honestly, I personally find that it's always nice to have something familiar or a healthier option when you're not sure what foods are going to be available. You're not just making it easy for yourself. You're also giving others a chance to try something new and healthy. And another bonus is that you can log that dish ahead of time because you know the exact ingredients and portion sizes. And this makes tracking so much easier and keeps you from guessing on the other foods that might be harder to estimate. Number six, stick to a calorie free or a lower calorie drink. Let's talk about drinks. These sneaky little calorie bombs can add up without you even noticing them during the holidays. There is often no shortage of sugary drinks, cocktails, holiday Punch says. They're oftentimes loaded with empty calories. Instead, try to opt for like a calorie free option, like sparkling water with a twist of lime or a diet soda. Or some tea. If you're in the mood for something more festive, try adding like a splash of cranberry juice or two sparkling water for kind of like a mocktail vibe. I also love the Cranberry Sprite. They have the cranberry Sprite and they also have the cranberry 7UP. Those are really, really good during the holiday seasons. If you're drinking alcohol, stick to lower calorie options like vodka, soda or a glass of wine and remember to try to count it within your macros. Just remember overall that alcohol can really sneak up on your macros fast since it really doesn't provide a lot of nutritional value. It's best to keep it in moderation. A couple of drinks can easily push your mac or limits over without really adding anything filling or satisfying. Also staying hydrated is key. So if you are at an event where you know drinking is happening and you are participating in that, try to alternate each alcoholic drink with a glass of water. This keeps you from overdoing it and really helps you to stay focused on the main event. The food, the company rather than the cocktails. Keeping your drinks in check was help to save your macros for the foods that you actually want, like the desserts and the yummy festive foods. Number seven Don't skip meals to save macros. Please, please, please do not do this. I know it's tempting to skip breakfast. Skip lunch, you know, before a big holiday meal to kind of save calories for the macros later on. But this oftentimes does backfire when you are showing up at an event starving, it is so much harder to control your portion sizes and stick to your plan instead of skipping meals. Stick to your regular eating schedule focusing on high protein, low carb, low fat foods earlier in the day. That way you have plenty of macros left for the holiday meal, but you won't feel like ravenous once you arrive. So try having a balanced breakfast with protein and fiber, like scrambled eggs, veggies, Greek yogurt, a handful of berries. And then for lunch, try something lighter, like a salad with grilled chicken or a smaller serving of cottage cheese with some sliced veggies. This is going to keep your metabolism going and help you to feel steady and in control so you're not overindulging the moment that you see the holiday spread. Eating throughout the day also helps to stabilize your blood sugar, preventing those intense cravings and hunger that oftentimes come when you're restricting too much before a big meal. So when you feel your body regularly, you're actually setting yourself up for a much more enjoyable and controlled holiday meal once you get there. Number eight Politely decline food pushing. We've all been there. Family or friends start encouraging. I'll just have a little bit more. Treat yourself. You've been working so hard to stay on track. I know that this can feel so frustrating, especially if you have genuinely been working really hard to stay on track. But handling it with grace really does make all the difference. Have a few polite, friendly responses ready to use like no thanks. I'm good for now. Or I'm pacing myself so I can enjoy everything. Being firm but kind really lets people know that you're making the choices intentional and it's not about them. If someone keeps pushing, you can say something like, You know, I'm saving room for dessert or I've been waiting all day for this dish, so I'm really just taking my time. Keep it. Fine. Keep it easygoing. And remember that you really don't owe anyone an explanation for your choices. Focus on enjoying the company and redirect the conversation if necessary. Learning to say no without guilt is one of the most valuable skills you can have, especially for anyone who is trying to stay on track for tracking macros, especially during the holiday season. It really does allow you to stay focused on your goals without feeling like you're disappointing anyone. And last but not least, number nine focus on enjoying the moment, not just the food. Just remember that the holidays overall are a time for connection. A time for love. A time for creating memories. So while yes, food is a big part of those events, it's only one piece of the experience. So really, by shifting your focus from food to the people and the activities, you're going to actually enjoy the occasion even more, engage in meaningful conversations, play those games, take the group photo to create lasting memories that have nothing to do with what's on your plate. Remember overall that memories are what's most important if you feel like food is becoming the main focus. Take a step back and remember to appreciate everything else around you. Remember why you're there. You're there to celebrate, to enjoy, to connect with the people that you love and remember when you center your experience around the joy of the holiday season and the relationships, the food just becomes a bonus rather than the main event. Creating a balanced approach to social gatherings. This is going to allow you to stay present and enjoy every part of the event, and this will also allow you to walk away feeling satisfied not just from the food, but from the experience itself. Handling those social situations while counting macros really does not have to be overwhelming with those strategies. I truly believe that you can stay in control, you can enjoy the holiday season and you can stick to your goals. Remember, though, it is all about balance, staying mindful of your choices while still making room for fun and connection. Use these tips to make your holiday gatherings feel like a celebration, not a stressor, and keep moving towards your goals with. Confidence even throughout the holiday season. So there you have it, The nine Tangible tips to help you manage the holiday season while staying on track with your macros. Number one, pre log your meals for the day. Number two, prioritize protein early in the day. Number three, be smart with your portion sizes. Number four, balance your plate. Number five, bring a mac or friendly dish. Number six, stick to calorie free or lower calorie drinks. Number seven don't skip meals to save macros. Number eight politely declined food poisoning. And last but not least. Number nine, focus on enjoying the moment, not just the food. If you love this episode, I know you will 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 in the show notes that you can easily go check that out. But if you are kind of unsure about what macronutrients are, do not worry, you can actually get them easily calculated by signing up for my Mac or counting made simple online academy. This is the perfect time to start, especially as the holidays are approaching so that you are able to really enjoy all of the celebrations while staying aligned with your goals. Inside the academy, we don't just give you a one time calculation. You also get the complete toolkit to make macro accounting a sustainable, long term lifestyle. I really give you the breakdown of basics on understanding macros, how to adjust them as your body and goals evolve, and also how to incorporate the flexibility so that you can enjoy life as well as, you know, fueling your body optimally without feeling restricted or overwhelmed by numbers. I want you to imagine what it would feel like to walk into every holiday event with a game plan, knowing exactly how to balance your plate, keeping your nutrition on track without stressing over every bite. That's the confidence that comes with really knowing your macros and understanding how to make them work for you. This academy is really designed to take the guesswork out of macro accounting. It's going to make it easy to adapt to any situation. So whether that's a holiday party, that's a work lunch or just a night out with friends, if you are ready to take this step and set yourself up for success this holiday season. Join my macro accounting Meet Simple Online Academy. Again, this is not just a seasonal strategy. It is a lifestyle. But I want you to make this holiday season one where you can reach your goals without missing a moment. So again, go to macro accounting made simple.com. That's macro accounting made simple.com or you can find the link to that in the show notes below. But I want more than anything for you to enjoy this holiday season without feeling the guilt. And I want you to have the energy that you need to get through this holiday season and that oftentimes comes with feeling your body optimally. So go to macro accounting made simple econ. That's macro accounting made simple.com. That is all that I have for today's episode. I hope that that was helpful. Let me know. I would love to hear your moments. So we shared a screenshot. This posted up on your Instagram story. Can also tag me Julia Ledbetter or tag Embrace real account. We love connecting with you guys. I will talk to you next one. Love you so much. [00:18:24]
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[00:19:01] And I'm going to leave you with one last thought. The most beautiful. [00:19:04]
[00:19:04] 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. [00:19:04]