FEBRUARY 2012 NEWSLETTER

Published on January 30, 2012

The month of February triggers ideas of Valentine’s Day, love, and hearts. So in honor of your heart, feed your body heart healthy foods for a stronger and longer life. Heart healthy diets include a large variety of fruits and vegetables, extra fiber, omega-3 fats, low amounts of saturated and trans fat, and limited cholesterol. Read up for tips, facts, and fun!

HEART HEALTHY FEBRUARY

Red wine and other alcoholic beverages have been the subject of heart disease research. While the answers aren’t yet conclusive, it appears that moderate alcohol consumption may help reduce heart disease risk. This potential benefit is not a reason to start drinking. The research reports that moderate amounts of alcohol, one to two drinks per day, can help increase HDL cholesterol and may slow formation of LDL, the bad cholesterol. Alcohol consumption was part of a routine that included a low-fat eating plan and regular physical activity, two habits anyone can benefit from. Alcohol has its negatives too – increases the risk of cancer, and furthermore, be a spoke in the wheel to weight loss goals.

             

More and more research is looking at compounds in foods that may maximize health. Until research makes a positive conclusion, don’t deviate from the tried and consume a wide variety of natural foods meaning fruit, vegetables, whole grains, and lean sources of protein.

 

Here’s the NEWS:

A fact is a fact, and an important fact to note is that heart disease is the number one cause of death for men and women today in the United States.

Many factors play a part of heart failure, such as high blood pressure and cholesterol, lack of exercise, diabetes, alcohol abuse, and smoking.

Guess what?? These are all factors that you can help tackle in your daily agenda to strengthen your heart. By making a few adjustments, you can add years on to your life. Be conscious of the foods you choose to eat, quit smoking, and drink only 1-2 drinks per day at the most. Choose red wine instead of a beer, which will provide antioxidants to your diet.  Instead of eating fast food on lunch break, pack a healthy delicious lunch, and ride a bike around the park instead of going to the movies and eating a bucket of popcorn.

Olive Oil

When one typically thinks of “fat”, misconstrued thoughts come to mind. In fact, the body needs fat, and we all know that food tends to taste better with a little added fat. When cooking, replace your butter and margarine with Extra Virgin Olive Oil and receive not only a tasty product, but also essential fatty acids that the body needs.

Olive oil is a natural juice and can be directly consumed after being pressed from the fruit. It has a high content of monounsaturated fatty acids and antioxidative substances thought to decrease the bad cholesterol and increase the good cholesterol offering protection against heart disease.

Key Nutrients and Food Sources:

  • Omega 3 (Salmon, flaxseed, walnuts)
  • Vitamin C (Oranges, apples, etc.)
  • Fiber (whole wheat, brown rice, cereal, broccoli)
  • B Vitamins (Meats)
  • Flavonoids (antioxidants found in fruits, vegetables, and wine)

FITNESS CORNER

Studies show that by exercising for as little as 30 minutes a day, you can decrease risks of having heart problems!!

Your heart rate is the key to exercising at the right intensity (heart rate zone).

Some heart rate zones are more effective for burning fat, others for improving performance and stamina. Once you determine your fitness goals, a heart rate monitor will allow you to achieve them by helping you stay in your best heart training zone.

A general formula

for fat-burning mode:

75% – 80%  of  (220 – your age)

eg. For 33 year old:  mid of range:

220 – 33 = 187;  

75% of 187

 is  140 beats/min

t

Need a Quick Snack?

Make your own TRAIL MIX, and pick your own ingredients for a healthy on-the-go snack with protein, healthy fats, antioxidants. Add:

  •  1 cup unsalted sunflower seeds 1 cup peanuts,
  •  1 cup dried fruit (cranberries, prunes, pears, etc.)
  • ½ cup raisins
  • ½ cup DARK chocolate chips.

========================================

Heart Healthy  Delicious Recipe

It’s recommended to eat fish at least 2 times per week to lower blood pressure and triglycerides.

 

Salmon with Cilantro Pesto

  • 4 Salmon Filets, rinsed and patted dry
  • ¼ cup sliced almonds

Pesto:

  • 1/2 cup loosely packed fresh cilantro
  • 3 tablespoons fat-free, low-sodium chicken broth
  • 2 tablespoons sliced almonds
  • 2 tablespoons shredded or grated Parmesan cheese
  • 1 teaspoon salt-free garlic-herb seasoning blend

Instructions:

Preheat the oven to 400°F. Line a baking sheet with aluminum foil or lightly spray with cooking spray.   In a food processor or blender, process the pesto ingredients for 15 to 20 seconds, or until slightly chunky. Place the fillets about 2 inches apart on the baking sheet. Spread the pesto evenly over the top of the fillets. Sprinkle almonds on top.  Bake for 10 to 12 minutes, or until the fish flakes easily when tested with a fork.

Nutritional Content Per Serving:

206 Calories, 9.5 gm Fat, 28 gm Protein, 66 mg Cholesterol, 129 mg Sodium

 AND FOR A VALENTINE’S DESSERT ….

Decadent yet still healthy Dessert

(Chocolate Dipped Strawberries)

Ingredients

1 lb of medium-sized whole strawberries

4 ounces semi-sweet chocolate

Microwave chocolate in a glass bowl, stopping after 30 seconds, then every 10 seconds until almost melted. Stir until smooth and glossy. Wash strawberries and pat them dry (any moisture from the fruit will spoil the texture of the melted chocolate).Dip each strawberry into the melted chocolate, covering the lower half of the strawberry. Place on a baking sheet lined with wax paper. Refrigerate for at least 1 hour.

Per Strawberry:    Calories 48,  Fat 2g,  Sat Fat  1.1g, Chol 0mg, Sodium 0mg. Carbohydrate 6.8g, Fiber 1.1g, Pro 0.5

HEALTHY VALENTINE DINNER SUGGESTION

Cook a simple but special low fat dinner for your Valentine instead of eating a high-fat, high calorie meal at an expensive restaurant. It’s well known that it’s easier to cook low fat at home than it is to eat low fat at many restaurants.

But if you’re a little nervous about making a special meal for your loved one, just remember to keep things as simple as possible. Valentine’s Day is probably not the best time to see if you can flambé bananas or try your first ever soufflé. Take advantage of the fact that many appetizers and desserts can be prepared ahead of time, so you don’t have to feel under so much pressure. If your sweetheart truly loves you, then serving his or her favorite (low fat) home-style dish by candlelight, with some mood-enhancing music in the background, may be all that’s needed for a memorable evening. (Follow the simple, healthy, delicious recipes in this addition to help complete the purrr-fectt,  heart healthy meal.

HAVE A HEART HEALTHY FEBRUARY,

ILANA

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Give Me Some Sugar!

Published on January 28, 2012

By Ilana Katz MS, RD, CSSD

Athletes are well aware that carbohydrates are their main source of energy, particularly during activity. Seems simple enough, but all carbohydrates are not the same. Carbohydrates (carbs) are categorized as either simple or complex. Simple carbs, commonly known as sugars, occur in the form of either a monosaccharide (one-sugar unit) or a disaccharide (two units). Complex carbs are polymers of simple carbs (many sugar units). Carbs are the main functional ingredients in sports nutrition products, mainly drinks and gels. So the question becomes, “Which carb is the right for me?”

In reality, there are no major difference in the effects of any of the most commonly used carbs (fructose, maltodextrin, sucrose, glucose, dextrose, galactose) on performance. But there are differences in absorption rates, levels of sweetness and thus appeal. Analyzing how sports nutrition product manufacturers decide upon the combinations of carbohydrates they use may answer the athlete’s question as to what is the best drink/gel to fuel their athletic performance.

Athletes must choose a product whose absorption rate agrees with their individual gastrointestinal sensitivity. Factors that affect carbohydrate absorption rate include concentration, volume, solubility, and the Glycemic Index of the carbohydrate. Concentration is the energy content (calories) of the carbohydrate in solution. A small concentration of carbohydrate results in rapid travel from the stomach to the small intestine. Research shows that a 6-8-percent concentration of carbs has an optimal gastric emptying rate. Stronger concentrations in the stomach attract more fluids to the gastrointestinal system, and not only result in a bloated, uncomfortable, sluggish stomach, but simultaneously draw fluids away from other areas of the body where they are needed.

The Glycemic Index (GI) measures how fast the carbohydrate of a particular food is converted to glucose and enters the bloodstream. Many athletes believe that consuming low glycemic carbs before exercise provides a long-lasting source of fuel. However, research does not support this notion. Research does, however, support consuming moderate to high GI carbs during activity, as it raises carbohydrate availability and, therefore, enhances endurance and performance (1).

Fructose is a monosaccharide, has a unique digestive pathway, and is the preferred simple sugar that restores liver glycogen, a stored form of fuel. Fructose also has a fairly low glycemic index. Together with its being a sweetening agent, these qualities favor its use as a carbohydrate in sports nutrition products. Due to its need to be metabolized by the liver, however, it has a slow absorption rate and sports drinks that contain mainly fructose may cause gastrointestinal distress. Thus, fructrose used alone is not the ideal carb for optimal performance.

Sucrose is absorbed more rapidly than fructose. It is a simple, easily digested sugar with a mid-range glycemic index. Furthermore, it has a pleasant sweetness and palatability. Consumers are often concerned that sucrose, being table sugar, causes weight gain. Certainly, in large amounts, as with any other sugar, sucrose may have an effect on weight. However, as an ingredient in a sports drink and consumed in moderation, it has positive qualities as a fuel source.

Maltodextrin, because of its complete solubility, is an ingredient found in many sports nutrition products. Complete solubility leads to less risk of gastrointestinal distress. Maltodextrin is a polysaccharide with building blocks of glucose. Even though the bonds need to be broken for fuel availability, maltodextrin digestion does not put undue stress on metabolic processes. The resultant glucose molecules then enter the blood stream immediately, providing an instant source of energy.

Dextrose is a simple sugar with a high glycemic index and thus provides a rapid source of fuel. It is also known to stimulate gastric emptying as well as sodium reabsorption from the kidneys, which is beneficial for hydration. Dextrose may add appeal with its pleasant sweetness, and unlike fructose, dextrose requires no liver metabolizing before getting into the muscles as a fuel. It is therefore a coveted ingredient for sports products.

Carbohydrates are often used in combination in sports nutrition products in order to balance their positive and negative effects. High glycemic index carbs, such as glucose and dextrose, are often be combined with lower glycemic index carbs such as fructose and galactose, a monosaccharide that is also not digestively demanding. This combination reduces the high insulin response associated with high glycemic index carbs yet it is quickly absorbed. Fructose and maltodextrin are often found in combination. Fructose enhances the sweetness of the bland, flavorless maltodextrin, and similarly, maltodextrin removes the unpalatable over sweetness of fructose.

Sports nutrition products often have fructose as an ingredient because of its unique digestive pathway. Alone, as mentioned above, it may induce gastrointestinal distress, but in combination with other carbs it enhances total carbohydrate availability because it can still be absorbed even when the pathways used by other carbs have been saturated. It is thus best as a secondary carb source. The words “high fructose corn syrup” a processed food component derived from fructose and glucose, are therefore almost inevitable on a sports nutrition product ingredient list. This component is worth mentioning due to the negativity surrounding it and its perceived role in the obesity epidemic. This is unfortunate because any nutrients or foods consumed in unnaturally high doses are the real reason for obesity (2).

Choosing sports nutrition products is an individual matter and athletes are advised to experiment with different products. Factors affecting choice may include duration and intensity of exercise and climate (extreme conditions can alter the gastric emptying rate). Sugars provide fuel to working muscles. An optimal combination would be readily absorbed with an appealing taste. One man’s sweet is another man’s gastric issue; therefore, optimal carbohydrate fuel does not necessarily come from one sugar source but from a preferred combination.

References:
1. Burke et al. Glycemic Index: A new tool in Sports Nutrition. Int J Sports Nutr. Dec 1998; 8(4), 401-15.
2. The truth about High Fructose Corn Syrup. www.poweringmuscles.com.

Filed in Category: Nutrition Science

JANUARY NEWSLETTER 2012

Published on December 14, 2011

Happy New Year!

Yes, another year, another resolution. Are you like the majority of promise-makers? Most people resolve to improve health and fitness.  Thefollowing consistently appear at the top of NEW YEARS resolution surveys:

Lower my risk for the nation’s three top killers — heart disease, cancer, and stroke.   How – engage in 45-60 mins. of moderately-intense activity (e.g. brisk walking, cycling, jogging or swimming) on most days of the week, supplement with a healthy diet.
Sharpen my mind and improve my mood.   How – engage in 45-60 mins. of moderate-intensity cardiovascular activity (e.g., rollerblading, hiking, elliptical) on most days of the week supplement with a healthy diet.
To improve my immune function.   How -  engage in at least 60 mins. of resistance training (e.g., weights, Pilates) 3 times a week, supplement with a healthy diet.

SPOT THE COMMONALITY !

 

HAPPY NEW YEAR……  ILANA

 

WITH A HEALTHY DIET….”  What does that mean:

Accomplishing those resolutions above is pretty simple – eating foods that are at the peak of their flavor and nutrients are appealing in more ways than one. After all, when fresh whole food is naturally delicious, it entices you to eat it more often. When is food in its optimal state? When it’s in season, of course.  Since Winter has now begun (December 21st Solstice), what better time to eat some winter foods? Today, make an effort to incorporate a winter fruit or veggie into a meal or two. Eating seasonally is the first step towards eating a more nutritious, balanced diet. Here are some winter foods you might enjoy:

 

Avocadoes          Fennel

Broccoli              Grapefrui

Brussel sprouts    Kale

Cabbage            Oranges

Cauliflower         Pears

Celery                Spinach

Chard                Sweet Potato

Collard Greens     Tangerines

Omega 3 fatty acids

… from fish can reduce the incidence of heart disease by lowering cholesterol. Large-scale epidemiological studies suggest that individuals at risk for coronary heart disease benefit from the consumption of fish oil, as it is high in omega 3 fatty acids. Fatty fish like albacore tuna, mackerel and salmon are rich in omega-3 fatty acids. Omega-3’s are polyunsaturated fatty acids found mostly in seafood, especially higher-fat, cold water varieties like those mentioned above as well as sardines, Atlantic herring, swordfish and lake trout.

They are also found in the form of alpha-linoleic acid, which converts to omega-3’s in flaxseed oil, soybean oil, canola oil and walnuts. Omega-3’s may help prevent arteries from hardening, lower levels of triglycerides and modestly reduce blood pressure levels.

 

Power Breakfast Shake (easy way to get flaxseeds in for those Omega 3 fatty acids mentioned above)

Blend together:

½ cup raw oats ,  ½ a banana, 1 cup of mixed fruit (works best with frozen  tangy fruit like pineapple, peaches, apples, grapes)

 1 scoop vanilla whey protein powder

1 tsp honey, 1 tsp ground flaxseed, 6 – 8 ice cubes, ½  C water

And great TIP : Add 1 – 2 cups fresh raw spinach for a boost of health !!!

 

Fitness Corner

If your goal is to exercise consistently, consider exercising in the morning on a daily basis. Statistics demonstrate that over 90% of people who exercise consistently are daily, morning exercisers!

Even if you have to get up a little earlier, your exercise will be done and you’ll be energized for the day.

Recipe Selection of the Season

If you have resolved to lose weight or even just be healthier this year, a homemade meal replacement bar is a great idea – healthier, less processed than the pre-bought ones.(Of all the various bar recipes I have given out over the years, this is my favorite one by far. If you want others, please send me an email request)

 

1 cup vanilla  whey protein powder

½ cup oat bran
½ cup whole-wheat flour
¾ cup wheat germ,
½  tsp kosher salt
1 ½ cups dried fruit of choice

  (eg. raisins, apricots, blueberries, combination makes best bars)
1 (12.3-oz) package soft silken tofu
½  cup apple juice
½ cup packed dark brown sugar

2 large whole eggs, beaten
2/3  cup natural peanut butter
Pam spray for pan

Spray a 13 X 9” baking dish with Pam.  Preheat the oven to 3500 F.
In a large mixing bowl, combine the whey, oat bran, wheat flour, wheat germ, and salt. Set aside.
Coarsely chop the dried fruit. Set aside.
Blend together tofu, apple juice, brown sugar, eggs, and peanut butter.  Add this mixture to the dry ingredient mixture and stir well to combine. Fold in the dried fruit. Spread into the baking dish. Bake for ~35 mins. Remove from the oven and cool completely before cutting into squares. Cut into 3” X 3”squares and store in an airtight container for up to a week

Nutrient Info per Serving  

Calories:    145

Total Fat:    8.5g

Protein:      11.5g

Carbs:         31g

Fiber:          3g

CALORIE WATCH CORNER – ICE CREAMS THAT ARE ALSO IN THE CROSSFIRE

Ben & Jerry’s waffle cone dipped in choc, has 320 cals and half a days worth of sat. fat – the equivalent of ½ lb BBQ baby back ribs. Fill it with 1 scoop of Chunky Monkey and you are looking at 820 cals and 30g of sat. fat, worse than a full rack of ribs

Cold Stone Creamery’s regular Mud Pie Mojo (coffee ice cream, almonds, fudge, oreos, peanut butter, and whipped topping) – the equivalent of 2 pizza hut personal pepperoni pizzas (1180 cals and 26g sat. fat)

Haagen Dazs’s Mint Chip Dazzler (mint chip ice cream, hot fudge, Oreos choc sprinkles and whipped cream – is equivalent of a 12oz T bone steak, Caesar salad and baked potato with sour cream (1285 cals, 38g sat. fat)

Best option : Frozen Yogurt – nowadays, these yogurt stores are on almost every corner.

Just to give you a comparison, ½ cup yogurt (1 serving) is on average 50 – 60 calories, and some are even fat free and sugar free.

Yes, the PROTEIN BAR recipe above is a repetition from the archives, so here is a bonus recipe for January (the season of winter squashes)…

Spaghetti Squash

(makes 4 servings: each serving = 2 fibrous vegetables)

1 med spaghetti squash

4 cups spaghetti sauce:

Spaghetti Sauce

(makes 4 cups)

1 cup finely chopped onion

1 pressed garlic clove

½ cup water

1 28-oz can chopped tomatoes

1 15-oz can tomato sauce

¼ tsp black pepper

1 tsp oregano leaves

1 tsp salt (opt)

1 tsp basil

1 tsp herb seasoning

1 tsp celery flakes

In large saucepan, saute onion and garlic in water until tender. Add remaining ingredients. Simmer uncovered until sauce has thickened (30 – 50 minutes).

Wash squash. Pierce and bake at 3500 for 1 to 1½ hours until soft. Remove squash from oven and cool slightly. Cut in half lengthwise and remove seeds and stringy membrane. Scoop out the pulp with a fork. Serve the pulp (that resembles spaghetti) with spaghetti sauce.

AND don’t forget to look on my mobile website for lots of good recipes under the tab

 “Whats for Dinner”                                                                                              m.onforlife.com

 

 

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DECEMBER NEWSLETTER – 2011

Published on November 28, 2011

 

Everywhere you go, you can’t help but nibble on rich holiday treats. A typical holiday meal can be 4000-5000 calories. To make matters worse, activity drops because we’re indoors. Consequently, most of us put on several pounds during the holiday season.

But weight gain does not have to be inevitable. You can compensate for eating high calorie meals by increasing your activity and making
wise food choices when possible. For instance, it’s easy to rake up the calories when eating snacks. Choose raw vegetable and fresh fruit with
low-calorie dressings instead of cheese spreads or high-calorie dips.

When it comes to eating meats, choose turkey breast without the skin. The skin on turkey can add 200 extra calories to meat that is
fairly lean to begin with. Avoid fatty gravies; instead opt for natural cooking juices that have been de-fatted. Limit yourself to one casserole-type potato or vegetable dish – most casseroles tend to be high in cals. When it comes to dessert, choose fruit or pumpkin pie over pecan pie. Desserts made with graham cracker crusts are generally lower in fat, making them a better choice.than desserts with traditional piecrusts.

SO Ho, Ho, Ho! Tis the season of giving, receiving, and of course, feasts. Holidays revolve around food and family. Although this season represents serious temptation for a dieter, following these tips will help you succeed instead of “starting over” after the New Year.

REMEMBER – Its a HoliDAY  Not a HoliMONTH

Get Moving

When you’re busy  with your wrapping of  gifts, last minute shopping, cooking, entertaining…don’t forget about your exercise routine. Try
something new with your family and friends this year—get outside and be active. It’s fun, it’s festive, and it’s a great calorie burner. Winter brings unique exercise opportunities that you can’t experience any other time of year with such activities of:

- Burn 84 calories ice skating for 10 minutes.

- Burn 96 calories playing hockey for the same amount of time.

- Cross-Country skiing is one of the best all-around exercises out there.

- Burn 96 calories in 10 minutes while working both your upper and lower body.

- Using a snow blower burns 54 calories in 10 minutes while shoveling snow burns 72.

- Another great winter exercise is Snow Shoeing. You can burn 96 calories in 10 minutes.

So here’s to hoping for a White Christmas

AND… a another brilliant idea

This year, try speed shopping…. Lace up those sneakers and move! Before you know it your shopping will be done.

Healthy Gift Ideas 

If you have a beloved family member or a friend that is looking to get on the track to a  better/healthier  way of life, why
not help nurture them healthy gifts to guide them in the right direction:

  • Water Bottles.  Reusable metal water bottles offer a healthy alternative to the temptation of sugary drinks.
  •  Lunch Bags. Thermal bags are a fun way to pack healthy fare and save calories and money.
  •  Sports Gear. New gear can energize even a reluctant exerciser.  Buy wicking
    athletic wear, like socks or shirts, which can make exercising comfortable in any climate.
  • Or even a nutrition consult gift certificate  ;-)

 

Lunches 

Around this time of year, everyone invites you to lunch—friends, family, and co-workers. From heavy
Italian sauces to tacos, you know your diet is going to go downhill before you walk in the restaurant. Stay away from anything that says:

  •  Creamy, Crispy, or Fried. Order your sauces on
    the side, and ask for a box before your meal begins.
  •  Put half of the meal into the box before you start eating. That way, you can still be a part of the clean plate club without overeating.

Go Green on Christmas

So often, gifts are given merely for the sake of giving and little thought goes into something that will be made use of. Here are some ideas for green gifts, as well as making time with your loved ones as eco-friendly as possible:

  • Avoid using packing peanuts to package gifts, as these are toxic to the environment. Rather use recycled paper to stuff inside boxes.
  • Should batteries be needed for gifts, consider giving rechargeable batteries with a charger along with the gift.
  • Avoid wrapping paper by using reusable bags that the recipient can make use of at a later stage.
  • Consider giving a gift certificate for a local spa or natural health and wellness centre or NUTRITIONIST.

Holiday Parties

If you don’t eat all of your host’s offerings, you feel rude…but you know just looking at them puts a pound on each thigh!

  • Make sure you grab a quick snack before the party starts, so you won’t feel famished.
  • Decide ahead of time how many cookies you’re going to have. Make up for the extra calories through the rest of the day—eat an open-face sandwich with only one piece of bread and have some salsa on your baked potato instead of sour cream and butter.
  • Make your own healthy foods to bring to the party. At least you’ll know there is something there that won’t blow your diet.

Christmas Fun fact

December 25 officially became the day for Christians to celebrate the birth of Jesus around the fifth century. The Romans held winter
festivities and feasts around that time, including the “Yule” holiday, which involved setting large fires. The traditions merged as time
passed, bringing us the Yule log and the special importance placed on food.

RECIPE OF THE SEASON

Low Fat Cream of Pumpkin Soup (Serves 6)

1 tbsp olive oil

1 small yellow onion, finely chopped

2 garlic cloves, minced

1 tbsp curry powder

1 tsp cumin

3 cups fat-free, low sodium chicken broth

1  15-ounce can pumpkin

1  12-ounce can evaporated fat-free milk

Freshly  ground Black pepper to taste

Heat oil in a large saucepan over a    medium heat. Add onion and garlic and cook
until softened. Stir in curry powder and cumin and cook for 1 minute. Add
chicken broth and pumpkin. Reduce heat to low and simmer for 20 minutes.

Add evaporated fat-free milk and cook for 2minutes. Transfer soup to a blender and blend until smooth.

Per Serving: Calories 112, Calories from Fat 25, Total Fat 2,7g (sat 0.5g), Cholesterol 2mg, Sodium 101mg

 

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Athletes Guide to Holiday Season Survival

Published on November 22, 2011

With Halloween just past and Thanksgiving imminent, yet another holiday season begins. Just like with Pavlov’s dog, a forthcoming holiday season brings thoughts of cookies and cakes, turkey and trimmings, pumpkin and pecan pies.  Moreover, with racing season on the low down, it is not difficult to pack on the off season pounds. With a survival guide and a plan of action you do not have to forego the traditions and feasts of this time in order to remain at competing weight. In essence, match your nutrition choices to the specific requirements of being in recovery at the macro level.  The difference in energy expenditure between a day off and even a moderate training day can be enormous.Holidaysurvival modifications add up and are helpful in maintaining proper race weight.  Making small changes even on a daily basis during this time does help compensate for variance in activity factor and caloric expenditure. These tips focus on the best weight management strategies during the holiday season to maintain the optimal weight or body composition for the training season.

Many athletes do not know how to reduce the caloric intake when the duration and intensity subsides once racing season is over. Caloric deficit at this time is crucial for weight maintenance because not only not as many calories are being burned but the holiday season is notorious for caloric dense foods.

 Some simple tips to note the calories and still partake in the festivities:

MAINTAIN CALORIC BALANCE

Even if you are continuing a strength training regimen, cut out the use of sports nutrition energy bars, drinks and gels, which are formulated for endurance (such as endurox, accelerade, gu, etc).

Be aware of caloric dense foods versus nutrient dense foods. In place of the bars, opt for the earthy, clean alternatives such as the (non-processed) fruits, vegetables and whole grains which are more nutrient dense as opposed to calorie dense bars and gels.  Dense carbs that were important for glycogen restoration, such as power bagels, can be replaced with lighter, lower calorie whole grain breads, such as whole grain English muffins or whole wheat pasta and brown rice.

KEEP METABOLISM FUELED

Do not go to seasonal gatherings hungry. Hunger is a strong physiological drive and thus giving in to temptation is highly likely when your brain is not fed. Metabolism is raised when you eat every 2 to 3 hours. Keep up with this philosophy even through the season. Do not save calories for a big festive meal. Have a snack or light meal and drink plenty of water before facing a huge buffet.  Having a full stomach aids in appetite suppression.

Eating every few hours also means keeping portion size appropriate. You may have gotten used to eating larger portion sizes while training and old habits die hard. Remember, ½  cup cooked pasta, rice or potatoes is a realistic serving size for weight maintenance, whereas these portions may seem extremely tiny when you are faced with festive meals.  As little as 100 extra calories per day can amount to an increase in 15 lbs of fat gain between Thanksgiving and New Year.

REMAIN ACCOUNTABLE TO YOUR TRAINING WEIGHT

Being accountable to weight management during this time may seem unfestive, but that is just the point – do not use the “holiday season” as an all out excuse. After all,  it’s a  holiday, not a holimonth.

Plan ahead. Willpower requires boundaries. Create your own boundaries before you even head out the door to temptation. Be strong, give yourself some tough love. Fuzzy lines like “I will stop eating when I am full” does not work. Your boundaries have to be precise and measurable. For example: I will not eat anything fried, I will only drink 4 oz of alcohol.

Use visualization.  Remember last year, when you walked away from a party feeling uncomfortably full and regretful, anticipating those extra pounds you now have to burn off in preseason. Visualize leaving the party feeling proud and liberated about your choices. Visualize preseason training days at your optimal training weight.

Journal

Commit to keeping a food journal and an exercise journal (and for many, a parallel emotional journal is a great bonus). By writing down everything you eat and drink, not only are you self accountable, but you become aware of the hidden calories and fat grams creeping in. Journaling both food and exercise helps you monitor calories in against calories burned. This helps nip over indulgence in the bud. 

Physical Activity

Even with a good nutrition plan, some wiggle room is necessary.  For many endurance athletes, the winter months are considered off season. Even if its minimal compared to racing season, some physical activity will help burn off some of those extra calories.. If you are completely off training, try speed shopping. Lace up your sneakers and move. Before you know it your shopping will be done. If your best laid plans take a hit, remember that it takes at least 45 minutes of high intensity cardio to burn off a small slice of pecan pie.  

Put Alcohol into Perspective

Alcohol goes hand in hand with celebrations. Do not forget that alcohol adds calories, in fact per gram, it has more calories than carbohydrates and protein. A 12 oz. beer is equal to 150 calories. A 5 oz. glass of wine, 100 calories, a 12 oz. wine cooler is around 180 calories, and spirits at 80-proof is over 100 calories per ounce and that is minus the drink mixers. One drink a day adds over 1000 calories per week. During the holiday season alone, this means at least 3 extra pounds of fat.

Furthermore, it is not just the caloric density and sugars of alcohol that need to be accounted for. Although Alcohol is considered a carbohydrate, it metabolizes quite differently than food carbohydrates. It is converted to fatty acids with a higher potential of fat storage rather than being converted to glucose, like regular carbohydrates are. In simple terminology, alcohol puts efficient fat burning on hold. If your goal off season goal is to stay lean, stay off the booze.  One way to nip the unwanted fat gain in the bud – nominate yourself to be a designated driver.

 

Compromise

Never give up your cultural traditions or social aspirations in lieu of your body composition goals. In other words, do not stay away from the party in fear of resisting temptation. Plan out the compromise and go to the party regardless. Remember the adage: The party does not have to be in your mouth. Staying away from temptation altogether may cause you to feel intensely deprived later down the line. Emotional eating is more difficult to control than a few slip ups at holiday parties. As a host, you can always give the tempting leftovers to guests or better yet, take them to homeless shelters.

Whether you are a host or a guest, you can always bring something to the table that is appetizing, delicious, and a substitute for high caloric, nutrient free options. Some cooking or baking substitutes in recipes include:  replacing regular butter, cream, sour cream, cream of mushroom soup, cheese,  etc., with nonfat or low fat options, replace cream with evaporated skim milk, replace whole eggs with egg whites (you may need an extra egg white or two), replace ice cream with frozen yogurt, replace heavy whipping cream with a 1:1 ratio of flour whisked into non fat milk (eg.1 cup of flour + 1 cup of non fat milk),  use apple sauce and/or cinnamon as a topping instead of cream or butter.

NO REGRETS

If you do decide to weigh yourself after a party, even if your over indulgence was minimized, keep your head in the right place. Getting on a scale the morning after may add as much as 2 to 4 lbs. These numbers could lead you into a whirlwind of regret, minimizing your chances of enjoying the rest of the season appropriately.  A few extra pounds show up after you have carboloaded your muscles. With each 1 gram of glycogen, 3 grams of water get stored. If you have not been able to resist all temptation, use it to your advantage. Water weight is the first load of poundage to drop off with physical activity. There is no better motivation than this for a post party work out.

CONCLUSION

It is not uncommon for athletes get caught up in the temptations of the season, more so because of the hard core discipline the rest of the year. This mind set may make gearing up for a new season with an optimal weight, rather difficult. However, be realistic, enjoy the traditions, embrace the culture, but keep your goals in focus all the time. These basic nutrition tips should hopefully provide a realistic view of the season’s offerings and thus aid in weight management post season.

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