10 Holiday Eating Tips

1. Enjoy! The holidays are a great time to gather with family and friends and eat incredible foods. Don’t miss out!

2. Balance. Most people do eat more calories during the holiday stretch. Think about ways to increase your activity to balance out the excess calories. Walk more during your workday. Extend your walk or run by 5-10 minutes. Take the train or bus and get off a stop earlier.Take the stairs during your workday. Small increases in activity can make a big difference.

3. Think Mediterranean. Go for savory vegetables, beans, legumes, nuts, whole grains, yogurt and olive oil whenever possible and use spices to help enhance flavor rather than an extra pat of butter or salt.

4. Focus on colorful vegetables. Most holiday meals are rich in vegetables such as squash, sweet potatoes, green beans, spinach, turnips and Brussels sprouts. These foods are an excellent way to include a good dose of protective antioxidants. Make your vegetable portions bigger than you normally do at holiday time. Fill your plate with color. (more…)

Coconut Water: Are you drinking the “right beverage” for your workout?

Many articles have been published on the importance of staying hydrated during physical activity. Markets have a wide array of beverages that promote “rehydration” benefits. But, how do you choose the best beverage for your workout?  Do you need Gatorade? Coconut water? Or plain water?

For the everyday exerciser, water is still the only recommended beverage within the scientific literature.

Researchers* have tested active adults’ and athletes’ hydration response to a generic sports drink, coconut water, and water after their exercise routine. All participants performed intense exercises that would dehydrate them. Following that exercise, participants consumed one of the three beverages. Their body weights were recorded prior to exercise, following exercise, and then in hourly intervals following the “rehydration beverage.” For a regular exercise regimen—less intense than an athlete—all beverages had the same effect on hydration. (more…)