Welcome back to Pretty Top Team’s “12 Days of Pretty” blog series! As we continue to celebrate the season, it’s essential to stay mindful of our nutrition, especially for those dedicated to the demanding sports of Brazilian Jiu-Jitsu (BJJ), boxing, Muay Thai, and wrestling. Today, we’re diving into festive holiday foods that can keep you fueled and at the top of your game, along with a few indulgent treats that are perfectly fine in moderation.
Holiday Foods for Optimal Nutrition
1. Turkey and Cranberry Salad
Lean turkey is an excellent source of protein, crucial for muscle repair and growth. Pair it with antioxidant-rich cranberries to create a festive salad that’s both delicious and nutritious.
Ingredients:
• Shredded turkey breast
• Fresh cranberries or cranberry sauce (with minimal sugar)
• Mixed greens (spinach, kale, arugula)
• Walnuts
• Olive oil and balsamic vinegar for dressing
Benefits:
• High in protein and healthy fats
• Rich in vitamins and minerals
• Antioxidants from cranberries
2. Prawn and Mango Salad
Nothing says Australian Christmas quite like fresh prawns. This prawn and mango salad is light, refreshing, and packed with nutrients to keep you in fighting form.
Ingredients:
• Fresh prawns, peeled and deveined
• Mango, diced
• Avocado, diced
• Cherry tomatoes, halved
• Red onion, thinly sliced
• Fresh coriander
• Lime juice
• Olive oil
• Salt and pepper to taste
Benefits:
• High in protein from prawns
• Rich in vitamins A and C from mango and tomatoes
• Healthy fats from avocado
• Refreshing and hydrating
3. Roasted Sweet Potatoes with Cinnamon
Sweet potatoes are a great source of complex carbohydrates, providing the energy needed for intense training sessions.
Ingredients:
• Sweet potatoes
• Olive oil
• Cinnamon
• Honey (optional)
Benefits:
• High in vitamins A and C
• Provides sustained energy
• Antioxidant properties from cinnamon
Festive Treats in Moderation
1. Dark Chocolate Almond Clusters
A little dark chocolate can be a delightful treat. Paired with almonds, it offers a balance of indulgence and nutrition.
Ingredients:
• Dark chocolate (70% cocoa or higher)
• Almonds
Benefits:
• Rich in antioxidants
• Healthy fats from almonds
• Magnesium, which is good for muscle function
2. Homemade Gingerbread Cookies
Gingerbread cookies are a holiday staple. When made with whole grain flour and reduced sugar, they become a treat you can enjoy without guilt.
Ingredients:
• Whole grain flour
• Molasses
• Ginger, cinnamon, nutmeg
• Coconut sugar (as a healthier alternative to white sugar)
Benefits:
• Spices with anti-inflammatory properties
• Lower glycemic index
• Delicious holiday flavor
3. Festive Coffee Smoothie
For a festive pick-me-up, this coffee smoothie blends the rich flavors of coffee with seasonal spices, offering a nutritious and satisfying treat.
Ingredients:
• Cold brew coffee or cooled espresso
• Unsweetened almond milk
• Greek yogurt
• Cinnamon and nutmeg
• A dash of vanilla extract
• Honey or a natural sweetener
• Ice cubes
Benefits:
• High in protein from Greek yogurt
• Contains probiotics
• Energizing and refreshing
Tips for Balanced Indulgence
• Portion Control: Enjoy your treats, but be mindful of portion sizes to avoid overindulgence.
• Balance: Pair your indulgent foods with nutritious ones to maintain overall dietary balance.
• Stay Active: Keep up with your regular training to balance out any extra holiday calories.
This holiday season, you don’t have to sacrifice taste for health. By incorporating these festive and nutritious foods into your diet, you can stay energized and in peak condition for BJJ, boxing, Muay Thai, and wrestling. And remember, it’s perfectly fine to indulge in a few treats – just keep them in moderation.
Stay tuned for the next installment of “12 Days of Pretty” for more tips and festive cheer from Pretty Top Team! Happy holidays and happy training!
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