STAYING FIT IN THE WINTER

Exercise tips:

• Switch gears to strength training. This doesn’t refer to bulking up as much as it denotes building a solid foundation of lean muscle mass to support your summer activity. Periodization is a phrase used by professional athletes where they focus on specific aspects during the year to prepare them for the demands of their sport for peak performance. This can also apply to the, beginner, recreational, or weekend warrior and will drastically reduce the amount of injuries sustained in the spring as well as burning off more as much or more calories from strength training. Consulting a professional will increase the likelihood of getting the best program for you and there are many great on line references you can approach for your own personalized strength training program. info@innnovativefitness.com

• Seek indoor opportunities. There are great indoor alternatives if you specifically moved to the west coast to remain inside. Yoga, is obviously a great way to stay limber while strengthening the important core muscles and indoor circuit and spin classes are becoming the exercise version of speed dating. Many recreation clubs offer such options in fact, one bikes store even offers spin classes inside their store. www.johnhenrybikes.com Check them out.

• Try a new winter sport! Vancouver has such a diverse selection of winter activities and venues that it’s hard not to find any. Our local mountains offer everything from skate skiing, to snow shoe and classic skiing for an inexpensive, non gear consuming outing. www.grousemountain.com www.cypressmountain.com www.seymourmountain.com

Nutrition Tips:

• With winter sports come comfort foods: Plan a cross-country ski afternoon or a hike combined with a potluck with friends. For pot lucks explain to your guests in advance your resolve to make this a healthier holiday season and ask them to keep this in mind when preparing any dish they may be bringing. They will ultimately thank you for doing this! Send some of the left-overs home with your guests.

• Healthy endings: A beautiful array of exotic fresh fruits is a wonderful way to end a meal – pineapple, kiwi, mango, pomegranate, mandarin oranges and grapes are a feast for the eyes and taste buds. Fruit can also be a great way to replenish glycogen sports, fluid and potassium after a long day on the slopes.

• Use healthy recipes: When it comes to holiday entertaining check out the delicious recipes, chosen with health in mind, in Dietitians of Canada cookbook “Cook Great Food” http://www.dietitians.ca/resources/cgf_public_orderform.pdf
   
• Keep track: Track your eating and activity level over the holiday season to help you stay on track. The Dietitians of Canada EATracker at www.dietitians.ca/eatracker is a convenient and easy to use tool.
   
• Be positive. Take control of your weight and cravings before they take control of you by being prepared and organized! Make small changes this holiday
  

Watch for the Eating for Energy segment every Tuesday on BCTV's Noon News Hour!