December is always a challenging time for everyone. The holiday seasons sneeks up on is and we're faced with decadent treats that we end up paying for if we aren't careful. In an effort to be proactive this year, I contacted Mike Demeter a fitness and nutritional expert and asked if he had any times that could help everyone get through the holidays without have to wear elastic waist band pants. He graciously provided some great tips that can be applied now and continued for the new year.
My first question was if he could recommend what the minimum workout time that one can get away doing keep up the fitness regime?
He suggested that it's not the time away from the gym that packs on the pounds but rather the indulging in Holiday treats. He said to repeat this mantra:"You can't out train a bad diet" (or the gyms would be full of perfect looking people . .they're not!). He recommends using slow cooker recipes, and baking lots of chicken breasts and bags of salad that ready for consumption after a long day. That way you are not tempted by quick bites that end up sticking to your backside. In fact, he carries a protein shaker full of dry powder (with the following combination):
* Chocolate whey (2 scoops)
* Glutamine 20 g
* dash of Cinnamon and cocoa and sea salt
Just add water and shake - it's great for when you're on the go and don't have time. This even tastes great mixed with a cooled coffee.
My second question was if he could recommend any foods to eat that can help counter balance all the sinful things that we are tempted with over the holidays?
Mike says that the ease of consumption is everything. If we add in the good, the bad gets pushed out of the way. That said, he recommends you preface every meal with the biggest apple or pepper and 500 ml of water; consuming fluids and fiber first tends to make us feel full sooner and ensures that some of the really decadent stuff doesn't taste as good. He also suggested stiring in one to two tablespoons of coconut oil in a cup of hot water, and drinking this 20 minutes before meals. This will rev up your thyroid, boost your immunity, and kill all sorts of food pathogens you may come across at that "pot-luck".
My third question was if he could identify one thing to watch out for over the holidays, the ultimate sabotage, what is it? And how should one go about avoiding it?
Mike said that this was most likely everyone using stimulant as the cure for fatigue. It is true that coffee to keep you going but it elevates cortisol which in turn makes one crave insulin (from carbs) to drive it down and affects neurotransmitter health so we crave fats and dopamine kickers like coffee and chocolate. He says that it is important to plan to nap; if you can, mark off "down time". He also doesn't recommend you try to create a new you in the gym when you're running on fumes; maintain the good you've done; try to stick to foods you hunt or grow and bullet proof yourself with digestive support, fish oils and a high end multivitamin. Cortisol is the route for multiple fat storage problems and body breakdowns.
These tips are quite simple and easy and if applied they can have effective results.
Mike is a certified nutritional consultant, his services can be obtained at Toronto Colonics. He was also voted #1 fitness trainer at GoodLife Clubs of Canada. You can check him out at www.mikedemeter.com.