The yearly candy and costume night is here!
For most of us, Halloween is a night that truly kicks off the Holidays and lets us all be kids again. However, it can also cause a major sugar hangover and be the catalyst to gaining the unwanted “holiday 15? and slowing down the progress of your Tennis game.
It’s already hard enough to hit the ball in the colder temperatures of Fall and Winter, the last thing you want it to also negatively impact your court strength, speed and recovery with unbalanced blood sugar levels.
Well, this Halloween and Holiday season it’s time to have a blast, prevent all sugar hangovers and keep your health results and tennis game rocking by following these 3 simple strategies:
1) Eat protein with your sweets
All carbs like fruit, veggies, grains and candy (yes candy) get metabolized as sugar. The main difference between the different types of carbs is the rapid pace they get metabolized by your digestive system.
Candy is refined sugar and causes big blood sugar spikes which lead to epic blood sugar crashes. An easy solution is to eat protein with your Halloween candy. A couple turkey slices, a cup of Greek yogurt or cottage cheese, a stick of string cheese, a few egg whites or a protein shake are excellent protein choices to minimize the blood sugar challenges eating candy alone will cause.
Here are two great examples of how my 12-year-old Hunter eats his favorite candy (skittles) and keeps his blood sugar balanced:
2) Eat PFC Every 3 at most of your meals
Trick or treating, holiday parties and the extra goodies at work make it that much harder to eat clean from October through December.
While it’s definitely more difficult, it’s still completely doable to rock your health goals and keep your performance on the court strong.
Focus eating PFC Every 3 for at least 95% of your meals. PFC Every 3 is simply eating every 3 hours with a balance of your favorite proteins, fat and carbs. Click here to learn more about Eating PFC Every 3.
3) Get right back on plan after your holiday meal
We all fall off plan! Your health success is determined by how quickly you get back on track. Similar to when you have a bad shot or struggle in a game or a set, your success on the tennis court is also determined by how quickly you can get back into the match.
Halloween, Thanksgiving, Christmas, and New Year’s Eve are only 4 days…not months. Now Hanukkah can be a little tricky since its 8 crazy nights :), but even with Hanukkah it’s still only 12 days total. Have fun on those days and then get right back on track by eating PFC Every 3. Eating on plan consistently will easily cancel the extra “off plan” holiday meals.
So, starting right after Halloween, my advice is to give yourself a little extra slack during the holidays and realize some extra sweets and “off plan” meals are irrelevant in the big health picture and your tennis success.
Just make sure to get right back on plan and rock the 3 simple strategies I just shared. Adopting this mindset will prevent you from gaining any unwanted pounds this holiday season and propel you into 2018 like the Tennis Champion that you are!
Most important, Mark Macdonald is a husband to his wife Abbi and father to their 12-year-old son Hunter and 2-year-old baby girl, Hope.
Professionally, he’s a world renowned nutrition & fitness expert, best-selling author, television personality, international teacher and speaker, and entrepreneur who has coached everyone from celebrities to athletes to business executives to busy moms on how to permanently get their body back with cutting edge nutrition, fitness and lifestyle strategies.
He is the founder of Venice Nutrition and the IBNFC: International Board of Nutrition and Fitness Coaching, author of the New York Times Bestselling books Body Confidence and Why Kids Make You Fat and How to Get Your Body Back, as well as a featured health expert for many national media outlets, a few being: Dr. OZ, CNN, HLN, Access Hollywood, NBC, FOX and Chelsea Lately.
Mark is also a sought after keynote health speaker and continually speaks throughout the world.
- For Adults - Our 8 Week Plan - it's a powerful plan that has helped a couple million people rock their health, it's a global plan and featured in my why kids make you fat and how to get your body back book. Here is the website - www.8WeekRun.com
- For kids, we have a powerful Kid Athlete program that supports the info in the 5 Part series and connects perfectly with the 8 Week Plan so tennis families can rock it together - all the info about that is on www.HowToFeedYourKidAthlete.com