Mistakes to Avoid This Holiday Season, According to a Fitness Influencer
Fitness influencer Katie Austin has shared four major health mistakes she sees people making during the holiday season, along with some tips for staying on track with your goals while still enjoying the festive moments. With a background in sports and a following of 741,000 on TikTok, Katie is no stranger to the world of fitness, and her advice is well worth considering.
Mistake #1: The Food Guilt Yo-Yo
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Katie notes that a common mistake people make is to overindulge one day and then drastically cut back the next due to food guilt. Instead, she suggests focusing on consistency and making healthy choices most of the time. “Skip the guilt and focus on consistency — keep eating balanced meals, move your body, and remind yourself that it’s okay to enjoy special moments. You only live once, and the holidays are meant to be celebrated!”
Mistake #2: Focusing on What to Ditch from Your Diet
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Katie advises thinking about what you can add to your meals, rather than what you should cut out. “Think about how you can incorporate more nutrients into your meals. For example, can you sneak extra carrots into a holiday casserole? Add a scoop of nut butter for protein into your cookie recipe? Toss some greens into your morning smoothie? Little additions like these make a big difference over time and still allow you to enjoy festive foods.”
Mistake #3: Not Reining in Sugar Cravings
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Katie emphasizes the importance of portion control when it comes to indulging in sweet treats. “Portion control is key for me — I love indulging, but I try to do it in a way that feels intentional. Sharing a treat with a loved one or saving half for later are small habits that can help you enjoy the moment without overdoing it.” She also recommends staying hydrated to help regulate blood sugar levels and reduce cravings.
Mistake #4: Ignoring Forever Chemicals
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Katie notes that food and exercise are not the only factors to consider when it comes to overall health. “One area people often overlook is the safety of their kitchen and household products. Many contain PFAS, or ‘forever chemicals,’ which can be harmful. Forever chemicals have been linked to a wide range of health problems, including cancer, high cholesterol, thyroid disease, liver damage, asthma, and obesity. One 2023 study showed that PFAS in the blood can promote weight gain and make it harder to lose weight, too.”
Katie prefers using chemical-free, compostable options from Repurpose, for which she is a spokesperson. “They’re better for your health and for the planet — a win-win during this busy season!”
Mother Knows Best
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Katie’s mother, fellow fitness influencer Denise Austin, taught her the importance of balance and moderation. “One of the best pieces of advice my mom passed down is the idea of everything in moderation. Enjoy the holiday treats, savor the moments, but keep it balanced — it’s all about not overdoing it.” She also recommends incorporating small, consistent habits, such as taking a daily walk, to help stay active and focused.
Recipe: Mini Apple Pie Puff Pastry Bites
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Katie has shared her recipe for these delicious and easy-to-make treats, perfect for the holiday season.
Ingredients:
* 14 oz puff pastry dough cut into small squares to fit mini muffin cups
* 3 large Honeycrisp apples, peeled, cored, and diced into small cubes
* 1.5 tbsp unsalted butter
* 1/4 cup brown sugar
* 1.5 tbsp cane sugar
* 2 tbsp water, divided: 1 for cooking, 1 for mixing with flour
* 1.5 tbsp all-purpose flour to thicken the filling
* 1 tbsp ground cinnamon
* Juice of 1/4 lemon to prevent browning and add acidity
Instructions:
1. Preheat your oven to 350°F (175°C).
2. In a skillet or mixing bowl, combine diced apples, lemon juice, butter, brown sugar, cane sugar, and cinnamon. Stir to coat the apples evenly.
3. Cook the mixture in a skillet over medium heat, adding 1 tbsp water if it seems dry. Simmer for 15-20 minutes until the apples soften and most of the moisture evaporates.
4. Stir flour into the apple mixture to thicken. Remove from heat and let cool slightly.
5. Roll out the puff pastry dough and cut it into squares slightly larger than the mini muffin cups.
6. Brush each square with melted butter or line the cups to prevent sticking. Gently press each pastry square into a mini muffin cup to form shells.
7. Spoon the apple mixture into each pastry shell, filling them to the top but not overflowing.
8. Bake in the preheated oven for 22-25 minutes, or until the puff pastry is golden brown and crispy, and the filling is bubbling.
9. Allow the bites to cool slightly before carefully removing them from the tray.
10. Serve warm with a little optional whipped cream!
Conclusion
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By avoiding these common mistakes and incorporating healthy habits into your daily routine, you can enjoy the holiday season without compromising your well-being. Remember to focus on balance, portion control, and making intentional choices, and don’t forget to take care of your overall health and well-being.
FAQs
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Q: What are some healthy habits I can incorporate into my daily routine?
A: Try making small changes, such as taking a daily walk, incorporating more nutrients into your meals, and practicing portion control.
Q: How can I make healthier versions of my favorite holiday treats?
A: Experiment with healthier twists on classic recipes, such as using less sugar or adding in extra fruits and vegetables.
Q: What are some good sources of protein for holiday meals?
A: Try incorporating lean meats, nuts, and seeds into your meals, or use plant-based protein sources like beans and lentils.
