Fitness Tips
How to Handle Holiday Stress
The holiday season is a time to celebrate and share with those we love but sometimes stress can take over. Between cooking, shopping for presents and traveling, weight loss goals may fall by the wayside. This year, follow these simple tips to enjoy the holiday season without sacrificing your plan.
Focus on Fun, Not Food - Sometimes, stress can lead to unplanned eating as a way to unwind. But the momentary pleasure of a sweet treat is often short lived. This holiday season, enjoy time with family and friends, and let go of the “small stuff.” Take the focus off of food, and make fun a priority. Ask your loved ones to support your weight loss efforts by going for walks together and keeping sugary treats out of sight.
Do a Holiday Reality Check - Set a weight loss goal that is realistic and write down your motivation to reach that goal. If this time of year is challenging for you, focus on one healthy behavior such as adding in a 10 minute walk each day or using a lower fat recipe in a holiday meal.
Reward Yourself - Regularly reward yourself for the positive and healthy changes that you are making. Dedicate at least 15 minutes every day to yourself: enjoy a bubble bath, call a friend, read a magazine article or a few chapters in a new book, or even take time for a nap. List the items that bring you joy and peace. You may have more to be thankful for than you even realize!
Source: jennycraig.com.
What to Eat before and After Exercise
The foods you eat before you exercise and the timing of your meals or snacks really does matter. You don’t want to have a full stomach when you work out, but you don’t want to be hungry either. If you eat a large meal just before you exercise, you may experience nausea, feel sluggish or end up with muscle cramps. This happens because your body needs energy to digest the foods you eat so blood flow increases to your digestive system, leaving less energy-providing blood for muscles.
Exercising on an empty stomach isn’t good either. Skipping meals before exercising can cause low blood sugar, which can make you to feel weak and light-headed. You also need some energy in the form of the right types of food to properly fuel your work out. Eating a light meal before exercise may actually increase your fat-burning potential.
Eating Before Exercise
If you eat a large, protein, fiber and fat filled meal, wait about four hours to exercise. If you eat a light meal, you only have to wait about two hours to work out. Your body prefers to use carbohydrates as fuel, so your pre-workout meal should include plenty of carbohydrates from bread, pasta, fruits and vegetables. You don’t need to avoid protein and fat, however don’t overdo either of these nutrients if you will be exercising in an hour or two.
If your timing is off and you feel hungry when it is time to exercise, pick a small snack like piece of fruit, a sports beverage or some fruit juice.
Eating After Exercise
Eating after exercise is important as well. Your muscles need the raw materials to recuperate after your work out. A light meal or snack within 2 hours after exercise is perfect. This post-work out meal should contain some protein, some complex carbohydrates and some healthy fats too. A Balance Bar or a lean turkey sandwich on whole grain bread would make a nice after workout snack.
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