Trying to Lose Weight? Eating to Get the Most Out of Your Workout

January 23, 2012 by

Did you know that the food you eat before and after working out can have an impact on how effective your exercise regime is? Strawberry Smoothie

Working out takes energy, and the food that you use to fuel that energy makes a big difference. When you fuel up on the right nutrients you can superpower your workout and make the most of your time in the gym.

What to Eat Before the Gym

Some people swear by working out on an empty stomach, but studies have shown that because you have no food in your system to use as fuel this can cause your body to burn your muscle reserves for energy.

You are going to the gym to build muscle, not deplete it so it is better to eat a small meal before working out to give yourself some energy.

This meal should include lean protein, lots of fiber, complex carbohydrates such as whole grains, and a small amount of fat. These types of foods take longer to absorb and make you feel fuller for longer, and they provide lots of fuel to energize you for your workout.

A great pre-workout snack would be whole wheat bread with peanut butter and a banana, scrambled eggs and toast with fruit, or a protein shake or smoothie made with yogurt and fruit. If it is less than one hour before the workout, go for a small meal but if you have more than two hours before you get to the gym you can eat more.

What to Eat After the Gym

Once you are finished working out, you should be drinking lots of water to replenish the sweat that you have lost.

Within one hour of finishing your workout, you should have another small snack with high quality protein, because this will help build your muscles and aid your body in recovering.

Nourishing your body with healthy proteins and complex carbs before and after a workout will give it the fuel to build muscle and become stronger.

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The Most Popular New Years Resolutions in North America

January 2, 2012 by

What are the most common things that North Americans make goals to accomplish in the coming year when New Year’s comes around? HereHappy New Year are some of the most common New Year’s resolutions, and tips for making them happen.

Spending More Time with Family and Friends

The polls have suggested that more than half of Americans vowed to spend more time with their loved ones in the New Year. As the years pass by we realized that one of most important things about life is who we spend our time with, and the urge is there to reconnect and enjoy quality moments with people we care about.

Why not set up a weekly date with a friend or a family member to enjoy a favorite activity together?

Lose Weight and Become Healthier

One of the most common New Year’s resolutions year after year is a goal to shed pounds, build muscle and eat better. January is a bumper month for gym memberships, personal trainers, and weight loss programs. It’s great to have a goal to lead a healthier lifestyle, as obesity is becoming a serious health threat to our nation.

However, creating and maintaining a healthy physique requires a long term change in habits and not just a short lived fad diet so make sure that the changes you are making are sustainable.

Quit Smoking

Many people make the vow on January 1st to put down the cigarettes forever, saving themselves from a higher risk of lung cancer and a host of other respiratory ailments. They are rewarded with better health and a sense of accomplishment if they are successful in kicking the habit, but it’s not easy.

Cigarettes are so addictive, and the statistics say that %99 of people who try to quit will fail the first time. However, don’t give up if you have tried to quit and failed. Get your friends to help you commit to kicking the habit, and promise yourself a reward every time you get through another week smoke free.

Get Out of Debt                               

Many Americans have a nasty debt hanging over their heads, whether it is a credit card, student loan, car loan, or something else. One of the most popular resolutions for the year for many people will be to eliminate that debt and get finances their back in the black again.

If you want to be successful in eliminating your debts, make a budget and a financial plan where you reduce your expenses and put a chunk of money every month towards paying off your loans. Stick to the plan and you will be debt free by the end of the year!

These are a few of the most common New Year’s resolutions in North America. What is your resolution for the year ahead?

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How Not to Gain Weight Over the Holidays

December 19, 2011 by

Peppermint candy canes, slices of home-baked apple pie, cookies shaped like Santa Claus, rich cups of hot chocolate topped with whipped christmas chocolate cakecream, and boxes of chocolates and candies stacked under the tree… it’s hard not to be tempted to indulge at Christmas!

However, if you are dedicated to staying healthy over the holidays and not greeting the New Year having packed on a few extra pounds, here are some tips to avoid gaining weight during the festive season:

Stay Active

One way to counteract the calories of all of those holiday treats is to burn them off through exercise! Head to the gym for a workout, or simply go play outside in the snow with the family. Cross country skiing is a great workout, and trudging up a snowy hill to slide down on a toboggan will get your heart pumping!

Fill Up on Healthy Food

Before you go to the Christmas party where you know there will be a buffet of fatty finger food, eat a healthy meal with lots of vegetables, protein and fiber. When you are feeling full those greasy treats will be a lot less tempting and you will eat less of them.

Cook Leaner

Why not see if there is a low-fat version of your traditional holiday recipes? Search for “healthy Christmas recipes” online and you will find several websites with great ideas for trimming the fat content out of your festive meal while still making it taste great!

Watch Your Liquid Calories

Holiday drinks such as Rum and Eggnog, Hot Chocolate, and Beer have a surprising amount of calories! When you are at a party, try alternating by having a drink and then a glass of water so that you only drink half as much.

Indulge Selectively

There are some special nostalgic treats that you should not deny yourself during the holidays, but remember to indulge selectively. This means that if you know that you want to have a slice of Auntie Susan’s famous Christmas Pie at the end of the meal, avoid also filling up on miniature sandwiches or potato chips beforehand.

If you allow yourself one or two very special indulgent foods, you will still enjoy your favorites and yet avoid gaining unnecessary weight from eating those shortbread cookies that you don’t even like.

Remember these tips and you will be able to stay lean and healthy throughout the holiday season, while still enjoying yourself!

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You’re Killing Yourself! Avoid These Common Unhealthy Eating Habits

December 16, 2011 by

Are you guilty of any of these common unhealthy eating habits? Read on to find out more information and tips on how to avoid them.cooking with daughter

Starving Yourself

You might think that a strict diet of nothing but carrot sticks and lettuce leaves is just what you need to lose those last few pounds before the holiday party, but starving yourself will actually have the opposite event on your weight loss.

When you don’t eat enough calories for a long period of time, your body will start to panic because it will think you are stranded on a deserted island with no food. Your body’s first reaction to this scenario is to store fat like crazy in order to survive.

When you do cave in and finally eat something, your body will store that meal directly in your fat reserves because it doesn’t know when you will have the chance to eat again, and so the fat will remain with you longer.

A healthier way to lose weight is to eat several small and nutritionally balanced meals per day, so that you don’t deprive yourself of the nutrients that you need to function and your body never has to go into “starvation mode” and start hording calories.

Eating Too Fast

We are often squeezing our meals into short time spans, such as gulping down our breakfast before heading to work or shoveling in our lunch during a short break. Eating your food too fast can cause a lot of problems, and it will also increase your chances of weight gain. I

t takes your body approximately 20 minutes from the time that you start eating for your stomach to tell you that you are full. If you eat within five minutes, you will still feel hungry and will be tempted to eat more than you need to.

You will also gulp down extra air and perhaps fail to chew your food properly. Instead, slow down and chew each bite.

Forgetting to Drink Water

Did you know that not drinking enough water throughout the day will actually slow down your metabolism and make you more likely to gain weight?

This is because water helps with metabolic functions, including burning calories. Bring a bottle of water with you everywhere you go, and sip from it frequently throughout the day.

Leaving Meal Prep to the Last Minute

If you only start to think about what to have for dinner when it’s late in the evening and you are very hungry, you will be tempted to prepare something that is quick and easy so that you can eat right away.

This often results in microwave meals, prepared food high in sodium, or pizza delivery. If you can start thinking about your evening meal a little bit earlier, you will have the chance to cook something yourself before your stomach starts grumbling.

These are just a few of the bad eating habits that you might be guilty of, and how you can break them to make yourself healthier.

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