Stay Fit Tips for Holiday Health
The winter season is as joyous as it is calorically treacherous! Eat smart! With the holiday spirit in full swing we here at Training For Warriors in Fair Lawn have decided to share some quick and easy to follow nutrition tips to keep you going strong and staying fit through the next few months. Holiday parties, office gatherings and family visits can easily derail your diet. As all Warriors know, a balanced and consistent meal plan is essential to maintaining performance and optimizing well being. Here’s some tips from dietitians and exercise professionals on how to eat smart and stay slim:
TIPS & TRICKS
- Eat breakfast every day, this advice is time honored and true. Additionally, never go more than three hours without fuel. Keeping your body fueled keeps your metabolism active. Furthermore, failure to eat adequately in the morning can lead to a blood sugar dip. Because this dip triggers your body into thinking it’s starving, it is essential to snack smart throughout the day.
- Fuel your body with a high-carb, moderate protein snack before workouts. Some great pre-workout snacks include oatmeal, Greek yogurt and avocado toast.
- Post-workout, eat a meal with both carbs and quality protein to promote an anabolic response and repair lean tissue. We have a convenient Protein Shake Bar here at our Fair Lawn facility that will fortify you for about $6.
- Stay hydrated. Never lose more than 2% of your body weight in sweat. Adequate hydration will keep your core temperature low and help ward off fatigue. Remember to drink lots of water during your workout. Additionally, drink at least 16oz of water before any TFW workout.
- Eat a variety of colorful fruits and vegetables every day to add vital fiber, antioxidants, vitamins, and minerals to your body.
- Avoid artificial sweeteners. Since the chemical compounds in these confuse the body they cause unwanted cravings for sweet snacks. In fact, whenever possible, avoid sugar completely. You’re sweet enough.
- Take a daily multivitamin supplement. Weight training and weight loss are aided by vitamins that replace vital minerals that are lost during ketosis and the recovery process.
- Plan out a day’s worth of meals and snacks in advance so there’s no question of what and when you eat. If you’re attending a holiday party make sure to fuel up with a healthy meal before you leave the house. Because hunger leads to overindulgence, it’s important to feel full before the party starts.
- If you’re cutting weight before a fight, opt for a low-sodium diet in the days leading up to weigh-ins to encourage your body to lose water weight. The same goes for competitive power lifters like TFWNJ’s own Human Crane, Rich Sadiv.All of us here at TFWNJ wish you a healthy and happy holiday season!