By now, you know our stance on indulgences. The holidays are an ideal time to relax, dig in and enjoy the pleasures of food. Appreciating balance, there are easy steps we can take to stay on point nutritionally and stave off ravenous behavior later in the day.
Making a simple choice early in the morning to get our daily allotment of vitamins and minerals leaves us feeling strong and ready to make mindful choices. From the European Food Information Council:
Some foods can more easily contribute to the feeling of fullness (satiety) than others, and this is referred to as their “satiating power”. The calorie-counting tables, used widely by slimmers and the weight conscious, do not necessarily reflect this satiating power and studies examining the effects of foods on “feelings of fullness” can be helpful. In one study of 38 common foods, both men and women subjects consumed foods with equal calorie contents and their feelings of fullness were recorded every 15 minutes for 2 hours. Highest satiating power was found with high levels of protein, dietary fibre and water and low satiating power was related to higher fat foods. Fruit and vegetables-especially boiled potatoes-proved to have high satiating values, whereas bakery products like cakes, croissants and biscuits were the least satiating foods.
In the past, I’ve shared that I prefer to crush fruits and vegetables in my mouth rather than with a blender. There is something survival of the fittest style about animal flesh in one hand, plants and berries in the other. It just feels right.
That said, we also preach flexibility around here. Every once in a while, we have no desire to taste arugula or spinach or whatever. For me, that was yesterday on Christmas morning. While it’s been sort of chilly in Malibu (especially relative to say, Boston these days), I was in the mood for something cool and fresh. I wanted to hide my greens while still encouraging athleticism and a strong mind.
I threw together a very simple smoothie, a quick mix of frozen blueberries, strawberries, spinach, arugula and cold water, and blended it all.
This wasn’t anything like your Jamba Juice joint, so you sugar freaks needn’t apply. It was just a little bit sweet, just a little bit tart. It was a perfect, healthy diversion from eating (which I do a lot of) and had me feeling on point for the rest of the day. I felt stronger for making powerful choices on Christmas, a day filled with options that have many folks cracking. The vitamin and anti-inflammatory content in my mix seemed to encourage athletic, graceful movement. The confidence I derived from this single choice represented the value at the margins we’re perpetually seeking.
At the end of the night, deep in a canyon and surrounded by mountains and a freaky powerful moon as the marquee, a glass of Pinot with friends represented a minor indulgence and satisfied the Christmas spirit.
Salud,
Kap
Bridget Gilmore says
Thanks for this post. I just got a Nutri Bullet for Christmas, so I’ll be sure to try that receipt.
Bridget G.
Bridget says
*recipe
Gabe Kapler says
Thanks so much, Bridget. Make sure you come back to share.
John Lofflin says
Meanwhile, I’m paying the price for eating every damned thing in sight.
gavin says
You’re not alone, man. I blend the smoothie every morning. But over the holidays I still blow through the indulgence ration by noon. I think we’re killing the KL rally that was brewing…
Gabe Kapler says
Stay strong, Gavin. Thank you for your consistency.
Gabe Kapler says
Appreciate you anyway, John. You’ve got this, brother.
Msquared says
Merry Christmas Kap.
For a period of time I was hammering a kale and berry shake in the AM, pre-eggs and potatoes.
Something I’d like to get back to.
Hope you are doing well.
Gabe Kapler says
Fully support the idea of getting back on that routine. Only upside, no down.
Brian Frazer says
I had a tough two weeks during the holiday, at least tried to maintain somewhat healthy eating i.e.(meat, veggies and fruit) but lacked exercise. Happy to say back on track this week with some running and lifting along with the meat, veggies and fruit! Stayin Strong!
Dane says
Merry Christmas, Kap.
I appreciate all your insights…especially those about the “common man” trying to do (and eat) the best he can in this life in order to BE the best he can.
Thanks…make 2016 your best year YET.
Gabe Kapler says
Appreciate you, Dane. Happy New Year.
Sarai Macedo says
Wow! It’s been a while since I have read your posts! 😳 Thank you for posting this. My struggles continue with eating unhealthy foods. Thanks to you, I will remember the phrase, “satiating power” whenever I eat. I love and appreciate how you told us to eat healthy. You presented it in a polite way that makes it easy to remember. I will be 28 next Tuesday and I have a goal of being the fittest I have ever been when I turn 30 in 2018. No more excuses for me…I must remember “satiating power” when I eat so I can think and remember this article. Thanks again, Kap! 😊
Gabe Kapler says
Thanks for bringing strong energy, Sarai. For me, learning to really appreciate the flavors of healthy foods (like a red bell pepper, for example) taught me to crave the unhealthy stuff less. Happy New Year to you and yours.
bill says
Hope you’re all enjoying the holidays to the fullest! I’m dealing with some scrumptious left over deserts, so I made a quick rule that I can have a small portion, but only if I’ve completed my daily exercise routine. Looking forward to a great 2016!
Bridget says
Thanks Bill…take care!
Mike Ingrao says
Hi Kap,
I’ve noticed a few of your go-to meals pair incomplete proteins. i.e. whole wheat toast & almond butter. Coincidence? Or do you buy into the theory/strategy?
-Mike Ingrao
Gabe Kapler says
Hey Mike,
I’ll write a post on this topic. Crazy, I don’t remember the last time I ate toast or almond butter. Hahaha.
Thanks,
Kap