Winter seems to be the hardest time to maintain our fitness and nutrition regimen. What can we do to ensure we don’t fall too far off track?
Michelle M. emailed us at expert@sweetspot.ca, and our nutritionist Joey Shulman, answered;
As soon as old man winter blows his way into town, we Canadians have a tendency to turn towards starchier, more filling foods. While following the trend of your appetite is a good thing, it is also prudent to ensure that the warming and more filling foods you are selecting do not pack on the extra pounds. To maintain your fitness level and ideal body weight throughout the winter months, follow the simple tips below:
Drop your evening grain: There is an old saying, “Eat breakfast like a king, lunch like a prince and dinner like a pauper”. If weight loss is what you desire, opt for protein and hearty vegetables at night with a sprinkle of fat such as olive oil, sliced avocados or a few nuts (i.e. 10 almonds or walnuts). Leave your whole grain options such as whole grain bread, slow cooking oatmeal or brown rice for breakfast or lunchtime.
Plan your cheats: Never (and I mean never) go to a family function or party hungry. If you know you are going to “cheat” on the weekend, pick your pleasure (i.e. an extra glass of wine, slice of pizza etc.). You can offset any excess calories by boosting your water intake, throwing in an extra work out or cutting back on your caloric intake the day before. In addition, try eating a hard boiled egg or 10 almonds prior to your party so you are not hungry.
Wear your jeans: Recently, I had a new weight loss client underestimate her weight by 16 pounds! How did she not know her weight had crept up so high? She tearfully reported that part of the problem was that she started to wear her yoga pants daily and had lost touch with her true size. To keep a check on your waistline (and to show off your finest denim), keep on wearing your skinny jeans – they are a wonderful barometer to what your “ideal number” should be.
Move baby, move! : Like the old Nike slogan reads, “Just do it!” Whether you move your workouts to an indoor environment (i.e. gym, mall walking, piece of home equipment, racquet sports etc.) or get some good Canadian winter gear and walk/run outside, the key is to engage in physical activity four to five times per week.
Opt for low but calorie filling soups and stews: Soups and stews are a wonderful way to fill up without the excess calories. Filled with the phytonutrient lycopene and loaded to the brim with decadent taste – this quick and easy tomato basil soup is one of many recipes you should not miss!
Click here for the recipe.
Dr. Joey Shulman’s new book Healthy Sin Foods – Decadence without the Guilt is now available in stores. For more delicious recipes or to book your free weight loss assessment, please visit www.drjoey.com
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