Now it is Christmas, and there’s nothing wrong with indulging in a few treats in moderation, but unfortunately many of us don’t really understand the consequences of regularly indulging in these things when they are on the go. (Cue dramatic horror movie music of your choice)

But do not fear, SB Fitness is here to talk about those consequences and how you can avoid falling victim to them whilst satisfying and maintaining your appetite this season!

I love hearing the same old overly dramatic nutrition facts that are put out there to scare us…. in an amusing conversation I had recently an individual said to me with a frown, ‘Shirley in the office said its bad to have too many sugar rushes in one day because you could get heart disease!’  My response was ‘Sugar rushes are like unicorns, they are a complete myth! It’s a placebo effect which tricks the mind and body.’ Its true look it up; before you start screaming at the page I did also remind her that she is better off not going over the recommended daily sugar allowances for females (20 grams) as it can contribute towards heart disease over time.  The point to this little tale of fear and panic is – don’t worry too much when I now tell you about why you should avoid eating on the move. Now I know for most of us, including myself, its unavoidable at times due to very busy lifestyles. But I can assure you now it is not the primary factor to the poor health or excessive weight gain of many individuals within the UK, but for those who are trying to change their body composition and size it definitely will not help!

Important things to note:

• Your body metabolises food more effectively when you eat more slowly, typically when sitting down for a meal – unlike the quick stuffing of food into ones mouth when running around like a crazy person.
• Foods that aren’t metabolised properly are generally stored in the body’s cells and tissues leading to weight gain and can hinder your lymphatic (waste disposal) system from functioning effectively. This can lead to cellulite, skin issues and hard to shift fat stores appearing.
• This chain of events is even more prevalent for those with already slow metabolisms but that doesn’t mean you can relax if you have a speedy one. Symptoms such as cramps, wind and bloating can appear regardless of your metabolic rate.
• Eating on the go increases the likelihood of choosing snack based foods, often processed, full of simple carbs, breads, raps, burgers, pizza slices for example, or even smaller bites like cereal bars. All of these foods rank highly on the glycaemic index (GI) which means the carb content of these foods enter your bloodstream almost instantly, causing an immediate spike in blood sugar levels. You feel full quickly, but are usually then hungry again within 30 – 90 minutes due to a rapid drop in insulin levels. – Thus the vicious cycle begins!

Avoiding this is actually very easy with a focus on keeping our appetites stimulated for longer period of time, especially throughout those long shopping trips. You can, believe it or not, achieve this and not trigger an increase in body fat!

I know, I know, it’s almost unbelievable right? But keep reading and I will share my secrets!

Best time and way to eat?

1. As regularly as possible, every 2 to 3 hours to stop your body from becoming malnourished and breaking down. If you’re out shopping just taking a 5 minute break to eat some fruit or a small nutrition filled meal will make a world of difference to your day out.
2. You’ve all heard the saying – that breakfast is the most important meal of the day – but it should always be your biggest most calorific meal of the day too, as this is when your body is most malnourished following sleep. An increased intake of complex carbohydrates and quality protein in the morning really will boost your energy levels during the succeeding hours.
3. Drink water often, feeling thirsty and dry mouthed is a sign of dehydration so don’t let it get to that! Remember just being 2% dehydrated will result in a physical and mental performance drop.

What should we eat?

4. For optimal energy levels at every meal, aim to balance your food plate as follows, 50% complex carbohydrates, 25% protein and 25% healthy fats, vitamins and minerals.
5. Sounds predictable again but wholegrain or whole-wheat foods (complex carbohydrates) are one of the best ways to provide a sustained source of energy, as they slowly release glucose into the bloodstream which prevents big insulin crashes and allows the body to continue burning fat.
   Try porridge oats, museli, SPELT pasta and oat or rye crackers. Aside from wheat, natural starches (complex carbohydrates) and small amounts of essential fats omega 3 and 6 can also be found in seeds, nuts, roots (lentils, root veg), corn and potatoes.
6. We’ve said it before, many, many times, but the best source of proteins for boosting muscle recovery and your energy levels are ‘complete proteins’ which have all 20 amino acids. Try meats like chicken and beef (who needs an excuse for steak?) as well as fish, and dairy foods such as eggs. (Mmm, steak topped with egg!!)
7. Keeping your fruit and veg take up every day is essential, aim to buy organic where you can to really keep your health in tip top condition.

Now I know what you are thinking, where on earth am I supposed to find these foods when I’m engaged in the Christmas shopping triathlon? The answer is you may struggle here, and if your sweet tooth really is too weak then one little treat from the market probably won’t do too much harm. Just remember the above article is directed more at giving you tips on sustaining your appetite so you can avoid a bit more of those seductive bad foods over the Christmas break. Fill up on that hearty breakfast before you head out the door and perhaps the cravings can be avoided for a while. Then at lunchtime aim to stop at a quality café that offers healthier choices if you can.

If you would like further information on nutrition from our Qualified Nutrition Consultant then see our link below.  A personalised nutrition plan will be developed specifically for you by Melanie.  The plan will give you the best chance of realising your fitness and weight loss goals and it will also help to guide you through the tricky festive season.

https://seanburgessfitness.com/personal-training/personalised-health-programmes/personalised-nutrition-programme/