I hope you are all off to a great start to the New Year, and are now enjoying the beginning of “Fit February.” I know it is difficult to maintain a slender figure over the holidays with all of the temptations around and indulgences. Research shows the people tend to gain about 5 pounds on average over the holidays between the consumption of more alcohol (wine and more wine), heavy rich meals that are eaten later in the evening (dining out), and sweets (cakes, cookies, pies, etc.). Some of the overconsumption of foods can be due to mindless eating as well, which occurs when we as consumers, are distracted and not paying attention to what we are putting into our mouths. For example, when we are snacking on a bag of chips or a large bowl of salted nuts and chocolates while watching a movie, we may lose track of how much we’ve eaten. Remember that every bite counts!
The above photo is a snap shot of a nutrient packed lunch (or dinner option) that is filled with variety (color) and moderation (portion control) and is a great example of how to balance a healthy meal. It includes 1 cup of low sodium tomato basil soup, a spinach and veggie side salad with 1/2 of a 100% whole wheat English Muffin with 1/4 of an avocado on top, and a few spicy soy flaxseed chips with salsa for added crunch and metabolism boost.
January is the most popular time when people want a fresh start and decide to make their “New Years Resolutions” to lose weight, eat healthier, and exercise more. However, many of the resolutions that are made are unrealistic such as “I want to lose 15 pounds this month.” When the goals are not achieved, people feel a sense of failure and want to “throw in the towel.” This is the wrong approach.
I encourage you to set S.M.A.R.T. goals (specific, measurable, attainable, realistic and can be achieved in the time frame you desire). An example of a more reasonable SMART goal (or New Years Resolution) for the average person would be to eat a balanced breakfast within an hour of waking up daily, pack and bring a balanced healthy lunch to work and exercise 3 times per week for 30 minutes. Diets don’t work. However, making nutrition and fitness part of your every life lifestyle does work!
Super bowl Sunday is just around the corner, and similar to the holidays, it can bring on mindless eating behavior and overconsumption of unhealthy foods. Research shows that people consume up to 6,000 calories on Super bowl Sunday. That’s more than people eat over a 3-day period of time!
Consider the usual menu: lots of beer, loaded nachos, chicken wings, chips, pizza, sugary soda, burgers, cookies and more beer! A fit person can burn up to 500 calories an hour while running on the treadmill. This means that you would have to exercise at this moderate to high intensity for 12 hours just to burn off the 6,000 calories you consumed in one day.Read More...