Empower Holiday Nutrition Checkpoint
Hello friends, how are you feeling out there; festive, fried, or somewhere in between?
As we jingle through December and inch closer to a new year, it’s easy to get tangled in media-inspired food rules, stressing about when to eat, labeling foods as “good” or “bad,” or worrying about every bite we take. However, getting stuck in “weeds" of nutrition can prevent us from mastering the basics. One way to pluck yourself out this situation is to focus on what truly matters:
✅ Eating whole foods
✅ Consuming enough protein and fiber
✅ Balancing your portions with your activity levels
Embracing these principles will help you navigate the indulgences of the holidays so that you have a spring in your step come January! If your diet is feeling on shaky ground, grab a cup of green tea, take a breath, and dive into our knowledge booster below.
Holiday Nutrition Checkpoint🎅
1. How many grams of protein are in a palm-sized portion (3 oz) of turkey breast?
A) 15g
B) 26g
C) 35g
Answer: B) 26g Tip: Start with protein! Turkey is lean, filling, and helps you balance the rest of your plate so you don’t overdo the heavier side dishes.
2. How many calories, fat, and carbs are in 1 cup of homemade stuffing?
A) 30g carbs, 10g fat, 200 calories
B) 25g carbs, 5g fat, 150 calories
C) 20g carbs, 12g fat, 180 calories
Answer: A) 30g carbs, 10g fat, 200 calories Tip: Enjoy stuffing carefully. Balance it with fiber-rich veggies like Brussels sprouts or green beans to stretch it out. Less is more here.
3. How many grams of protein are in 1 cup of cooked Brussels sprouts?
A) 2g
B) 4g
C) 6g
Answer: B) 4g Tip: Don’t skimp on the greens! Brussels sprouts are low-calorie, fiber-packed, and add a small protein boost. They are a great choice for rounding out your plate.
4. How many calories and grams of fat are in a shot (1.5 oz) of Baileys Irish Cream added to coffee?
A) 80 calories, 3g fat
B) 120 calories, 5g fat
C) 150 calories, 7g fat
Answer: C) 150 calories, 7g fat Tip: Ask yourself, “Do I really need this hit?” A festive splash of Baileys can add up fast and leave you feeling depleted. Try a lighter swap like peppermint-flavored creamer or almond milk with a dash of cinnamon instead.
5. How many calories and grams of fat are in a piece of shortbread (approx. 1.5 inches square, 28g)?
A) 120 calories, 7g fat
B) 150 calories, 9g fat
C) 200 calories, 10g fat
Answer: B) 150 calories, 9g fat Tip: Avoid using shortbread as a quick energy fix. Pair it with protein (like a boiled egg) or healthy fat (like almonds) to stay full longer and avoid eating the whole tin.
6. What is the best strategy to avoid overeating at Christmas dinner?
A) Skip breakfast to "save room" for dinner.
B) Start with protein and fiber-rich veggies, then enjoy smaller portions of sides and desserts.
C) Avoid dessert completely.
Answer: B Start with protein and fiber-rich veggies, then enjoy smaller portions of sides and desserts. Tip: Stick to your once-a-year favorites and slowly enjoy. Quality over quantity makes all the difference here.
7. What’s one way to deal with emotional eating triggers over the holidays?
A) Distract yourself with a short walk, a glass of water, or a deep breath.
B) Avoid all “bad” foods to resist cravings.
C) Eat everything in sight to get it out of your system.
Answer: A) Distract yourself with a short walk, a glass of water, or a deep breath.
Tip: Pause, reflect, and ask yourself: “What do I really need right now?” Often, the answer isn’t food.
🎄 Give Yourself the Gift of Nutrition Simplicity in 2025 🎄
If you wish to focus on nailing the basics like protein, fiber, whole foods, and handling emotional eating triggers, Empower's Reset Your Ways in 28 Days is the perfect way to start the year.
🎁 What’s inside?
✅ Build simple habits that fuel your goals and energy.
✅ Learn real-life strategies that simplify food choices without stress.
✅ Kickstart 2025 with confidence, balance, and tools that last a lifetime.
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Wednesday Whip It👨🍳
To Make:
20 Best Meatball Recipes from the Pioneer Woman
LMNT Pre-Workout Blended Coffee
🎄 Coconut Sparkler 🎄
A Christmas Mocktail
1/2 cup unsweetened 100% cranberry juice
Juice from 1 small orange
1/2 cup unsweetened coconut water
1/2 cup sparkling water
1/2 teaspoon vanilla extract
Fresh cranberries and orange slices (optional garnish)
Ice cubes
Instructions:
Fill a glass with ice cubes.
Pour in the cranberry juice, orange juice, and coconut water. Stir gently to combine.
Top with sparkling water for fizz.
Add a dash of vanilla extract and a few cranberries if wished.
Calories: 78
Last Lift Over Forty class of 2024!👊
Wednesday WOD
Warm up
2 rnds
DB RDL L/R
Side plank L/R
Db jump over
Db shoulder press/ push press
Db Russian swing
Tech
Push press
KBS
Box jumps
Wod
Jack
20 min Amrap
10 push presses 75/115#
10 KBs 1/1.5 pood
10 box jumps 20/24”
Badger after tearing through 150 WB/Burpees last week in 15 minutes something!👏
