Healthy Eating Tips for the Holiday Season

Well, it’s that time of year… the holiday “weight gain” season.  And, although there is anecdotal speculation — via media reports, surveys, etc. — that the average American gains 5-10 pounds between Thanksgiving and Christmas, several studies now show that the average weight gain during the winter holidays is just a pound or two.  But here’s the real problem: Most people don’t ever lose the weight they put on during the holidays, according to a report in The New England Journal of Medicine.  Since the average weight gain during adulthood is about one to two pounds a year, that means much of midlife weight gain can be explained by holiday eating.

Here are some healthy eating tips to help you stay on track and get through the holidays:

• Exercise! Exercise! Exercise! Stay committed to your exercise/training program. Physical activity can help relieve stress, regulate appetite, and burn up extra calories.
• Be realistic. Perhaps the holiday season is not the best time to try to lose weight. Aim to maintain your current weight instead.
• Portion control. Keep your portion sizes small. Eat small portions of a variety of foods rather than a large portion of one food.
• Eat breakfast. Breakfast is truly the most important meal of the day. It jump starts your metabolism and helps to stave off hunger and cravings.
• Limit alcohol consumption. Alternate cocktails with unsweetened iced tea or seltzer to reduce the quantity of alcohol consumed. Choose wine, light beer or spirits mixed with no calorie beverages.
• Drink lots of water. Drinking water can decrease the chance of overeating by temporarily filling your stomach. Also, caffeine and alcohol can lead to dehydration which increases your need for water.
• Snack sensibly. Choose fruits and vegetables and dip with veggies instead of chips. Limit fried foods, high-fat sauces and gravies, and cheese cubes.
• Eat slowly and stop when you feel satisfied (not stuffed). Listen to your stomach! It takes about 20 minutes for your brain to signal your stomach that you’ve had enough. Pay attention to what it feels like to be satisfied and not full.
• Prepare for temptation. Never go to a party or event hungry. Prepare yourself for distractions by eating before you go. Have a small meal or a snack which contains a combination of carbohydrate, protein, and a little healthy fat to fend off hunger, such as natural peanut butter on whole wheat bread or low-fat cottage cheese with fresh fruit.
• Visualize success. Make an action plan. Think about where you will be, who you will be with and what foods will be available. It’s much easier to deal with a difficult social eating situation if you’ve already planned for it. Parties are a time to mingle with friends and loved ones. Focus on interaction instead of on the food and drinks. Food very often is center stage of any party but you can guarantee success by visualizing the enjoyment of the company and not just the food and drink.
• Don’t deprive yourself. Don’t spend all your time obsessing over the not-so-healthy delicacy that you’re really craving. Instead, allow a small portion and savor every mouth-watering bite so that you do not feel deprived.

Eating a bit too much one day is not the end of the world! It takes consecutive days of unhealthy eating to gain weight. If you slip up, put it behind you and return to your healthy eating plan, just don’t allow it to become a habit. You are in control of your lifestyle choices so choose wisely. It’s all about lifestyle changes, not diets.

Your thoughts?

WE BUILD STRONGER ATHLETES!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

Healthy Eating Tips for the Holiday Season

Well, it’s that time of year… the holiday “weight gain” season.  And, although there is anecdotal speculation — via media reports, surveys, etc. — that the average American gains 5-10 pounds between Thanksgiving and Christmas, several studies now show that the average weight gain during the winter holidays is just a pound or two.  But here’s the real problem: Most people don’t ever lose the weight they put on during the holidays, according to a report in The New England Journal of Medicine.  Since the average weight gain during adulthood is about one to two pounds a year, that means much of midlife weight gain can be explained by holiday eating.

Here are some healthy eating tips to help you stay on track and get through the holidays:

• Exercise! Exercise! Exercise! Stay committed to your exercise/training program. Physical activity can help relieve stress, regulate appetite, and burn up extra calories.
• Be realistic. Perhaps the holiday season is not the best time to try to lose weight. Aim to maintain your current weight instead.
• Portion control. Keep your portion sizes small. Eat small portions of a variety of foods rather than a large portion of one food.
• Eat breakfast. Breakfast is truly the most important meal of the day. It jump starts your metabolism and helps to stave off hunger and cravings.
• Limit alcohol consumption. Alternate cocktails with unsweetened iced tea or seltzer to reduce the quantity of alcohol consumed. Choose wine, light beer or spirits mixed with no calorie beverages.
• Drink lots of water. Drinking water can decrease the chance of overeating by temporarily filling your stomach. Also, caffeine and alcohol can lead to dehydration which increases your need for water.
• Snack sensibly. Choose fruits and vegetables and dip with veggies instead of chips. Limit fried foods, high-fat sauces and gravies, and cheese cubes.
• Eat slowly and stop when you feel satisfied (not stuffed). Listen to your stomach! It takes about 20 minutes for your brain to signal your stomach that you’ve had enough. Pay attention to what it feels like to be satisfied and not full.
• Prepare for temptation. Never go to a party or event hungry. Prepare yourself for distractions by eating before you go. Have a small meal or a snack which contains a combination of carbohydrate, protein, and a little healthy fat to fend off hunger, such as natural peanut butter on whole wheat bread or low-fat cottage cheese with fresh fruit.
• Visualize success. Make an action plan. Think about where you will be, who you will be with and what foods will be available. It’s much easier to deal with a difficult social eating situation if you’ve already planned for it. Parties are a time to mingle with friends and loved ones. Focus on interaction instead of on the food and drinks. Food very often is center stage of any party but you can guarantee success by visualizing the enjoyment of the company and not just the food and drink.
• Don’t deprive yourself. Don’t spend all your time obsessing over the not-so-healthy delicacy that you’re really craving. Instead, allow a small portion and savor every mouth-watering bite so that you do not feel deprived.

Eating a bit too much one day is not the end of the world! It takes consecutive days of unhealthy eating to gain weight. If you slip up, put it behind you and return to your healthy eating plan, just don’t allow it to become a habit. You are in control of your lifestyle choices so choose wisely. It’s all about lifestyle changes, not diets.

Your thoughts?

WE WILL HELP YOU BECOME A BETTER ATHLETE!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

What’s More Important — Diet or Exercise?

Your genetic “blueprint” dictates a lot about your fitness, health, and wellness.  But we all have a window of opportunity within which we can have an impact.

And, while diet and exercise are both significant contributors, you can impact your metabolism to a greater extent through exercise.

Simply stated, pound-for-pound, muscle burns more calories than fat.

The best way to build muscle and burn fat is high-intensity interval resistance training (HIRT).  HIRT continues to build muscle and burn fat even after you have left the gym.

In one recent Italian study, lifters doing HIRT burned 18% more calories 22 hours after exercising than individuals who did traditional strength training.

Next time you’re in the weight room, try this approach:  Choose three exercises.  Start with the first exercise and, using 80-85% of your 1 rep max, do 6 reps and rest 20 seconds; do 2-3 reps and rest 20 seconds; do 2-3 reps.  That’s one set.  Do 7 sets of all three exercises.

Your thoughts?

WE WILL HELP YOU BECOME A BETTER ATHLETE!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

Healthy Eating Tips for the Holiday Season

Well, it’s that time of year… the holiday “weight gain” season.  And, although there is anecdotal speculation — via media reports, surveys, etc. — that the average American gains 5-10 pounds between Thanksgiving and Christmas, several studies now show that the average weight gain during the winter holidays is just a pound or two.  But here’s the real problem: Most people don’t ever lose the weight they put on during the holidays, according to a report in The New England Journal of Medicine.  Since the average weight gain during adulthood is about one to two pounds a year, that means much of midlife weight gain can be explained by holiday eating.

Here are some healthy eating tips to help you stay on track and get through the holidays:

• Exercise! Exercise! Exercise! Stay committed to your exercise/training program. Physical activity can help relieve stress, regulate appetite, and burn up extra calories.
• Be realistic. Perhaps the holiday season is not the best time to try to lose weight. Aim to maintain your current weight instead.
• Portion control. Keep your portion sizes small. Eat small portions of a variety of foods rather than a large portion of one food.
• Eat breakfast. Breakfast is truly the most important meal of the day. It jump starts your metabolism and helps to stave off hunger and cravings.
• Limit alcohol consumption. Alternate cocktails with unsweetened iced tea or seltzer to reduce the quantity of alcohol consumed. Choose wine, light beer or spirits mixed with no calorie beverages.
• Drink lots of water. Drinking water can decrease the chance of overeating by temporarily filling your stomach. Also, caffeine and alcohol can lead to dehydration which increases your need for water.
• Snack sensibly. Choose fruits and vegetables and dip with veggies instead of chips. Limit fried foods, high-fat sauces and gravies, and cheese cubes.
• Eat slowly and stop when you feel satisfied (not stuffed). Listen to your stomach! It takes about 20 minutes for your brain to signal your stomach that you’ve had enough. Pay attention to what it feels like to be satisfied and not full.
• Prepare for temptation. Never go to a party or event hungry. Prepare yourself for distractions by eating before you go. Have a small meal or a snack which contains a combination of carbohydrate, protein, and a little healthy fat to fend off hunger, such as natural peanut butter on whole wheat bread or low-fat cottage cheese with fresh fruit.
• Visualize success. Make an action plan. Think about where you will be, who you will be with and what foods will be available. It’s much easier to deal with a difficult social eating situation if you’ve already planned for it. Parties are a time to mingle with friends and loved ones. Focus on interaction instead of on the food and drinks. Food very often is center stage of any party but you can guarantee success by visualizing the enjoyment of the company and not just the food and drink.
• Don’t deprive yourself. Don’t spend all your time obsessing over the not-so-healthy delicacy that you’re really craving. Instead, allow a small portion and savor every mouth-watering bite so that you do not feel deprived.

Eating a bit too much one day is not the end of the world! It takes consecutive days of unhealthy eating to gain weight. If you slip up, put it behind you and return to your healthy eating plan, just don’t allow it to become a habit. You are in control of your lifestyle choices so choose wisely. It’s all about lifestyle changes, not diets.

Your thoughts?

WE WILL HELP YOU BECOME A BETTER ATHLETE!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

Eat Clean, Get Lean, Feel Great

Eating clean isn’t about being extreme or fanatical about the foods you eat.  It’s about making better choices and realizing that moderation is the key.

Eating clean means opting for more of the foods we know are good for us — whole grains, leans meats, fruits, vegetables, and good fats (the kind that come from nuts and seeds) — and less of the stuff we know is not so good — processed foods, sugar, sodium, and bad fats (for example, trans fats).

Here are some basic rules for eating clean:

Stick with the Basics

The closer foods are to their natural states, the better.  That means unsalted, without added sugar, grass-fed, free-range, meats, and whole fruits and vegetables.  Add more “real” food to your diet, and improve your overall health.

Beware of Boxes and Cans

Most foods that come in a box, and many that come in cans, are processed in some way.  They either add “bad” stuff or strip away “good” stuff.  As a rule, the closer a food is to its original form, the better it is for you.

Be a Label Checker

Try to spend a little time reading the ingredient lists of the foods you and your family eat.  Generally, the healthiest foods contain the fewest ingredients.  If you can’t pronounce an ingredient, don’t eat it.

Avoid Bad Ingredients

Trans fats, food coloring and dyes, artificial sweeteners, high-fructose corn syrup, and nitrates and nitrites have been linked with everything from heart attacks and strokes to tumors and certain cancers.  Steer clear of foods that contain these ingredients.

Be a Smart(er) Shopper

Foods that are low in sugar and fat, and high in fiber, are great choices as meals and snacks.  Add to your grocery list foods like hummus, tuna and salmon, whole-grain breads and pastas, chia seeds, quinoa, seasonal fruits and vegetables, and lean meats; and spices and condiments like peppercorn, canola oil, and garlic powder.

Eat at Home

It takes a little forethought, planning, and preparation, but home cooking can help you cut calories and improve nutrition.  There are lots of online resources that can provide quick, easy-to-prepare, nutritious recipes for you and your family.  Try “one-dish” meals, which contain a vegetable, protein, and complex carbohydrate.  Use a slow cooker or Crock-Pot and program the time you want your food to be ready.  Cook large, family-sized portions and freeze leftovers for meals later in the week.  Try new foods, combinations, and preparations.

Your thoughts?

WE WILL HELP YOU BECOME A BETTER ATHLETE!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

Eat More of These Power Foods

If you’re looking to maximize the return on your nutritional investment — and I know you are — you don’t have to look much further than these power foods.

These foods will energize you; cut your risk of heart disease, stroke, cancer, and other diseases; strengthen your immune system; relieve pain and reduce inflammation; help your muscles recover after exercise; and boost brain function.

• Apples — contain quercetin, a tissue-protecting antioxidant, and a dose of belly-filling fiber.
• Bananas — for fiber and potassium.
• Beans — a great source of fiber, protein, vitamin B, zinc, iron, and magnesium.
• Berries — loaded with heart-healthy, cancer-fighting antioxidants.
• Dark Cherries — ease inflammation, relieve pain, and can help you sleep better.
• Dark Leafy Greens — kale and spinach are great sources of iron, calcium, vitamins A, C, and K, and folate.
• Salmon — heart-healthy omega-3s (good fats) and serotonin (a good-mood neurotransmitter)
• Kiwi — as much potassium as a banana and more vitamin C than an orange
• Oatmeal — add it to your protein shakes for more fiber and omega-3s.
• Whole Grains — healthier carbs like brown rice and quinoa (a complete protein).
• Yogurt — especially the Greek variety.
• Spices — like ginger, mustard, garlic, and honey.
• Black and Green Teas — can lower stress and block fat absorption.
• Avocados — rich in “healthy” fat and powerful anti-inflammatory properties.
• Eggs — eat this “smart” food for the vitamin D and choline.
• Beets — high in fiber, magnesium, and vitamin C, and may help reduce blood pressure.
• Nuts — like almonds and pistachios, make a great snack.
• Chocolate — the dark variety gets all the good press, but new research shows that milk chocolate also lowers risk of heart disease.

Add some of these foods to this week’s grocery list.

Your thoughts?

WE WILL HELP YOU BECOME A BETTER ATHLETE!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

Healthy Eating Tips for the Holiday Season

Well, it’s that time of year… the holiday “weight gain” season.  And, although there is anecdotal speculation — via media reports, surveys, etc. — that the average American gains 5-10 pounds between Thanksgiving and Christmas, several studies now show that the average weight gain during the winter holidays is just a pound or two.  But here’s the real problem: Most people don’t ever lose the weight they put on during the holidays, according to a report in The New England Journal of Medicine.  Since the average weight gain during adulthood is about one to two pounds a year, that means much of midlife weight gain can be explained by holiday eating.

Here are some healthy eating tips to help you stay on track and get through the holidays:

• Exercise! Exercise! Exercise! Stay committed to your exercise/training program. Physical activity can help relieve stress, regulate appetite, and burn up extra calories.
• Be realistic. Perhaps the holiday season is not the best time to try to lose weight. Aim to maintain your current weight instead.
• Portion control. Keep your portion sizes small. Eat small portions of a variety of foods rather than a large portion of one food.
• Eat breakfast. Breakfast is truly the most important meal of the day. It jump starts your metabolism and helps to stave off hunger and cravings.
• Limit alcohol consumption. Alternate cocktails with unsweetened iced tea or seltzer to reduce the quantity of alcohol consumed. Choose wine, light beer or spirits mixed with no calorie beverages.
• Drink lots of water. Drinking water can decrease the chance of overeating by temporarily filling your stomach. Also, caffeine and alcohol can lead to dehydration which increases your need for water.
• Snack sensibly. Choose fruits and vegetables and dip with veggies instead of chips. Limit fried foods, high-fat sauces and gravies, and cheese cubes.
• Eat slowly and stop when you feel satisfied (not stuffed). Listen to your stomach! It takes about 20 minutes for your brain to signal your stomach that you’ve had enough. Pay attention to what it feels like to be satisfied and not full.
• Prepare for temptation. Never go to a party or event hungry. Prepare yourself for distractions by eating before you go. Have a small meal or a snack which contains a combination of carbohydrate, protein, and a little healthy fat to fend off hunger, such as natural peanut butter on whole wheat bread or low-fat cottage cheese with fresh fruit.
• Visualize success. Make an action plan. Think about where you will be, who you will be with and what foods will be available. It’s much easier to deal with a difficult social eating situation if you’ve already planned for it. Parties are a time to mingle with friends and loved ones. Focus on interaction instead of on the food and drinks. Food very often is center stage of any party but you can guarantee success by visualizing the enjoyment of the company and not just the food and drink.
• Don’t deprive yourself. Don’t spend all your time obsessing over the not-so-healthy delicacy that you’re really craving. Instead, allow a small portion and savor every mouth-watering bite so that you do not feel deprived.

Eating a bit too much one day is not the end of the world! It takes consecutive days of unhealthy eating to gain weight. If you slip up, put it behind you and return to your healthy eating plan, just don’t allow it to become a habit. You are in control of your lifestyle choices so choose wisely. It’s all about lifestyle changes, not diets.

Get STRONGER, Get FASTER!

Your thoughts?

Don’t Let the Scale Define You

While I realize (statistics indicate) the average American can stand to lose a few pounds, the scale doesn’t always tell the entire story.

Your body weight is not a reflection of your worth.  It’s more productive to focus on eating clean (and not overeating), exercising, improving strength and mobility, increasing energy, and NOT a number on a scale.

There’s not necessarily a definitive relationship between body weight and overall health.  A person can have a healthy body weight, yet eat (qualitatively) poorly and be relatively physically inactive.

I don’t do a lot with scales and body weight at our facility.  I would rather concentrate on how people feel, function, and perform.  Keep in mind muscle takes up less space but weighs more than fat.

“Healthy” is not limited to any particular shape, size, or weight.  At least some of that is determined by genetics, anyway.

Part of the problem is our referent.  We try to compare ourselves with others  — unfairly and unrealistically —  instead of aspiring toward self-improvement: being better today than we were yesterday.

We all want to look and feel good, but the fads and gimmicks we chase to get there are not the answer.  In simple terms, eat cleaner, eat less, be more active, and exercise more.

An examination of ounces and pounds shouldn’t start your day any more than it should end it.  Don’t let the scale deflate your efforts if you know you’re on the right track with your nutrition and exercise plans.

Even if weight loss is part of your plan (and it’s okay if it is), detach the number on the scale from how you feel about you.  Be fair to yourself, eat well, stay active, and stay on track.

Get STRONGER, Get FASTER!

Your thoughts?

No-Bake Energy Bites

Here’s a simple recipe for a healthy, tasty snack — No-Bake Energy Bites.

I was introduced to this recipe a few years ago, by my colleague and business partner, who brought them to our strength and conditioning facility.  Since then, I’ve seen the recipe (and several variations) posted on Facebook and other social media sites.

No-bake energy bites are easy to prepare (total prep time is about 10 minutes) and, once you and your family taste them, you won’t be able make them fast enough.

The original, basic recipe looks like this:

Ingredients:

• 1 cup (dry) oatmeal (I used old-fashioned oats)
• 2/3 cup toasted coconut flakes
• 1/2 cup peanut butter
• 1/2 cup ground flaxseed
• 1/2 cup chocolate chips or cacao nibs (optional)
• 1/3 cup honey or agave nectar
• 1 Tbsp. chia seeds (optional)
• 1 tsp. vanilla extract

Directions:

1. Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour
2. Once chilled, roll into balls of whatever size you would like. (mine were about 1″ in diameter.) Store in an airtight container and keep refrigerated for up to 1 week
3. Makes about 20-25 balls

The recipe can be modified to your taste.  You can add, subtract, or substitute ingredients.  If you’d like, press the mixture into a baking dish lined with parchment paper, and you can make energy bars instead.

Give ’em a try.

Get STRONGER, Get FASTER!

Your thoughts?

Eat a Rainbow of Power Foods

Here’s an excellent article and informative resource I found in Sports Illustrated.  The article links a variety of “multicolored” foods and the performance benefits they deliver.

Through lab testing, a dietician for a professional hockey team tracks the players’ organ function, blood counts, muscle function, and vitamin levels; then uses this information to provide a range of foods to help players prevent injuries, promote recovery, and maximize performance.

The spectrum of foods includes reds (watermelon); oranges/yellows (sweet potatoes, carrots, pineapples); greens (spinach, asparagus); blues/purples (blueberries, grapes, red cabbage); whites (Greek yogurt, garlic, onions); and blacks/browns (dried fruit, oatmeal, quinoa, nuts, seeds).

These foods provide naturally occurring phytochemicals and powerful antioxidants that help heal sore muscles and bruises, and support muscle health.

Get STRONGER, Get FASTER!

Your thoughts?