Tagged as: food

How to Avoid the Holiday Weight Gain

4 Tips: Maintain Your Fitness and Still Enjoy the Holidays

 

  • How to keep your health and fitness but still enjoy your holidays!

    Hydrate Like Crazy

We all know drinking adequate water is important. More so important during the holidays when extra goodies are being handed around. Being hydrated will not only help keep you feeling satiated but can help boost your metabolism and not to mention clear your head after all the rum and egg nogs!

 

  • Prioritize Sleep When You Can

Schedules can get busy during the holiday season, but to be at you best mentally and physically prioritize sleep. An increasing number of studies have shown that good amounts of sleep can have a very positive effect on your metabolism.  Simply put, proper sleep will keep your metabolism balanced and can optimize your body’s ability to regulate glucose.  While sleep deprivation can alter your ‘hunger hormones’ (leptin and ghrelin) leading to an altered appetite and poor food choices.

 

  • Eat Protein and Veggies First

Loading up on protein and fiber rich foods will help keep your blood sugar stable and keep you feeling full for longer.  Enjoy the holiday treats but don’t forget the healthy stuff too!

 

  • Get in Extra Workouts

To maintain your body composition, fitness level and to feel your best, add in an extra workout/movement to your week. Walk, don’t drive when you can, dust off the snow-shoes and hit the trails, or better yet book in a few more sessions with your trainer – they will be sure to keep you on track!

Who Ate What?

Recently, the Rep1 staff were treated, by the owners, to dinner at Colony Pub. As is only human, some of the staff let loose and indulged in some foods they would usually avoid.

Can you guess who ate/ordered what?
#1- Two owners and one trainer ordered burgers and onion rings/fries for their main course
#2- Two staff had red wine, one had beer, and one had a diet coke
#3- One owner ordered beer…and thanked the waitress for not giving him a glass, as he prefers to drink from the bottle
#4- Someone ordered bacon-covered wings (for the table to ‘sample’ if given permission)
#5- Three staff and one owner ordered salads for their main course
#6- One trainer ordered a drink with egg whites in it
Have fun guessing!

What NOT To Eat Before Bed!

Everyone is different, but there are certain foods that most should avoid eating before bed. The following foods tend to negatively affect your quality of sleep, and we all know maximizing one’s amount of sleep before the next day’s workout is crucial!

 
#1 Milk- Milk is a healthy source of calcium and protein but its lactose content often induces a sugar high, resulting in having difficulty to fall asleep! Instead, try drinking lactose-free milk. This type of milk generally has a higher protein content than regular milk, and has a delicious creamy taste.
 
#2- Chocolate- Chocolate often contains caffeine, which will definitely inhibit your ability to fall asleep! Instead, try making your own chocolate-flavored protein brownie. Many low-carb and great tasting recipes are easily found on the Internet!
 
#3- Meat- Most meats are heavy and require a lot of energy to digest. Eating this before bed will cause your body to focus on digestion, and less on relaxing and falling asleep. Try filling your before-bed protein requirements with turkey meat, which contains tryptophan (a sleep-promoting amino acid). A slow-digesting protein powder, ie. a casein protein, is also a good option to have before bed.
 
#4- Celery- Celery is a natural diuretic, which means you will use the washroom more than usual after consumption (you don’t want this to happen throughout the course of the night!). Try having broccoli or cauliflower (I know, such delicious alternatives) instead!
 
#5- Fruit Juice- Fruit juice can be very acidic, causing issues for those with heart burn. It also contains lots of simple sugars which will cause the body to have a large sugar high and crash during the night. Instead, mix some fresh berries with cottage cheese. The cottage cheese provides slow digesting amino acids for your body throughout the night, and fresh berries have very little glycemic content.

Snowshoeing

On a 4+ hour snowshoe trip on the weekend we had to plan to keep fueled.  Lots of water in a Camelback, an oat bar (with yummy jam), banana, and a half a sandwich each is what kept us going through the snow.  By hour 4 it was not our energy level that was holding us back but our exhausted hip flexors!