December 18, 2012 on 4:32 pm | In Nutrition Tips, Training, Uncategorized | 1 Comment
By: (guest blogger) Joanna Chodorowska via our friends at CoachFitter.com
No extra pounds around my middle, hips and thighs, or guilt from stuffing myself more than the turkey! Here are some tips on how to get your holiday treats while keeping it all in perspective And keeping you closer to race weight:
Eat your greens and vegetables. The phyto-nutrients in green veggies combat stress and free radicals caused by stress. The antioxidants in vegetables and fruits help counteract those free radicals. Dark green vegetables help with stress relief naturally because of the high calcium and magnesium content. Calcium and magnesium help muscles relax, so get your greens every day! They will also help keep the calories down.
Get your sleep during the holiday season. Every additional hour of sleep you lose each night will make you crave more sweets, treats and simple carbohydrates during the course of the following day. The blood sugar spikes cause more stress! Studies show you gain 4% more weight just with 1 less hour of sleep per night, so get at least 7-8 hours of sleep per night. You’ll feel lighter and less bloated and you won’t feel like those bike shorts or Speedo shrunk.
Make time for exercise! You may not be able to get your 3 hour ride in, or a 2 hour swim or run, but getting 30-60 minutes of high intensity interval training will help keep your stress levels down and your fitness intact. It will also help burn some of those calories you did or will consume. You can also consider hiring a coach who can help you manage fitting a training routine into your busy schedule. For more information on the right coach for you, check out CoachFitter.com.
Double-fist it for the holidays!! Drink one alcoholic beverage, then one glass of water (mineral or seltzer with lime works great!). You will keep yourself hydrated and you can wake up refreshed rather than tired, nauseous and irritable from that hangover. Have several parties? Choose to drink at only one of them. Training sucks when you are hung-over!
Do not skip meals to save up for the big feast! Skipping meals will just make you overeat at that next meal. Eat smaller and lighter meals throughout the day by limiting the starches and increase the vegetables. Don’t forget to save room for dessert! Do you try them all? Um, yes! Take only a bite size portion of each dessert onto your plate so you can try each one. Don’t worry, they won’t all go to your waist and hang over the bike shorts – promise!
You can’t avoid the Holidays, but you can learn to keep the weight gain to a minimum while still enjoying your family, treats and parties. For this and more sports nutrition tips you can live with, go to www.n-im.net or everydaynutritioninmotion.wordpress.com as well as CoachFitter.com
About the author: Joanna Chodorowska, Nutrition in Motion, LLC is triathlete and sports nutrition coach working with elite and endurance athletes improving their performance using real food principles and meal plans you can live with and do everyday.
You can also find Joanna Chodorowska listed in CoachFitter.com