Healthy Holiday Drinks

The holidays tend to be a season of excess in many ways.…eating, drinking, spending. All of it can lead to one bad full-body hangover come the beginning of January. Since we’ve already taken a look at healthy eating for holiday meals (see the October post, “Healthy Eating Tips for Thanksgiving”), it’s only appropriate that we look at healthy drinking.

Holiday beverages – both alcoholic and non-alcoholic – are in abundance this time of year. Coffee shops, restaurants, bars, open houses and family gatherings all seem to offer special holiday drinks. Most of them are loaded with fat, sugar and/or booze. Here are a few ideas to help you cut the calories and stick with healthier choices.

Non-Alcoholic Holiday Drinks

Hot chocolate, hot mulled cider, eggnog – most of these holiday favourites are bad news, full of sugar and fat. Did you know that a Starbucks venti eggnog latte has 620 calories and 29g of fat and a grande white hot chocolate has 420 calories and 12g of fat? No wonder Santa can’t fit down the chimney. Try a Christmas Chai loose leaf tea instead – great tasting, minimal calories and still gets you into that Christmas spirit.

Adding soda water to festive-looking unsweetened juices such as cranberry, pomegranate, raspberry makes a really easy ‘mocktail’. Experiment with adding other juices (lemon, lime, apple, etc.) to come up with your signature concoction. Then add a garnish (mint, cranberries, pomegranate seeds, lemon zest) and you’ll have everyone fooled, including yourself.

If you are hosting an event, here are two easy and healthy festive alcohol-free cocktails to offer. If you have other favourites, let us know!

1. Cranberry Sparkler
2. Hot Mulled Cider (no sugar)

Alcoholic Holiday Drinks

Obviously, as health and nutrition coaches we don’t want to encourage alcohol consumption but we realize it’s inevitable. But before you head off to your next Christmas function, take a look on this article about “How Much Should You Drink?” – Canada’s National Alcoholic Strategy Advisory Committee has released new guidelines.

Again, the drinks you should avoid are the ones laden with fat, sugar and/or several  types of alcohol, such as a peppermint chocolate martini or Glogg mulled wine. That being said, the problem with many drinks is that you just don’t know what’s in them. In that case your best bet is to keep it keep it simple with a glass of wine or spirits with soda.

If you are focussed on cutting calories, know that the higher the alcohol content, the higher the calories. Also, mixers can add a lot of calories. If you start with a 1.5oz serving of distilled spirits at 96 calories, adding a glass of cola or juice can bring it to over 200 calories. For one little drink. For the fewest calories your best bet is a white wine spritzer. Cheers!

Dedicated Bootcamp Participant Takes the Challenge

The 21-Day Challenge is over and while we haven’t tallied up the official results, one of the first clients to complete it successfully was Anicka Quin.

Anicka regularly attends morning Bootcamp classes three times per week and goes

21-Day Challenge Survivor Anicka Quin

out for a run twice per week. Upon hearing about the 21-Day Challenge, she was drawn to the nutrition component: “I had been thinking about the effects of wheat in my diet.” And she knew the act of filling out a daily food diary and reporting in with it would keep her motivated.

Anicka upped her workout schedule to four Bootcamp classes per week and diligently followed the extracurricular fitness program, but the biggest challenge proved to be the eating plan: “It was really tough at times. The first 3-4 days were the hardest, trying to remember what I could eat and what I couldn’t…and dealing with cravings.” She also notes, “You have to be organized with your groceries…I was so used to grabbing crackers when I was hungry.”

She was put to the test in her workplace. Working in the media – particularly during the holidays – meant her office was filled with enticing treats like chocolate, food baskets and bottles of wine. In addition there were numerous events involving canapés and constant drink offers. Anicka made it through unscathed: “By the end of week two, the temptation passed and I didn’t want it.”

Her adherence to the 21-Day Challenge plan paid off. Anicka believes that adding the one extra Bootcamp class combined with the nutritional plan really made the difference: “I was building muscle and burning fat which helped the transition.” She is excited to have broken through her plateau, seeing a big improvement in her strength with pull-ups, weight carry and now being able to do ten toe push-ups.

Craig, one of Anicka’s Bootcamp trainers reports, “Anicka improved her 12-minute run from 1.47 miles to 1.57. She lost 4 lbs and 6.5 cm – an 8% decrease in mm of fat with the calipers and a 10% reduction in total fat weight. Amazing results in only 21 days.”

More importantly, she is dedicated to continuing with the eating plan during the week and taking a break on the weekends. “I celebrated with a burger, but I’m mostly eating vegetarian with some free-range chicken.” She doesn’t drink at work events during the week anymore and finds that being off wheat has “made a big difference” to her digestive system.

Way to go, Anicka! Four questions for you:

What motivates you? “I enjoy Bootcamp. I tell myself: I’m paying for it, I’m opting to do it, so I should go. And once I’m there I really like it.”

What do you like about Bootcamp classes? “I love the instructors, they’re very positive and all offer different types of classes…(I like that) I’m competing against myself. It forces me in a fun way to stay in shape.”

What’s your next fitness goal: “To do a pull-up on my own….I’m getting there!”

Your advice? If you’re looking to make drastic changes in your diet (like the 21-Day Challenge participants did), Anicka notes, “The hardest part is the first few days – the withdrawal. But it will help you re-engage with your diet…and think about ‘clean eating’. It’ll help reset what is normal eating, and help (you) explore new foods.”

Are you looking for gift ideas for that special health & fitness fan in your life? Or maybe you’re being harassed to provide a wish list of your own? Check out ten great gifts that any of us on staff would give (or love to receive):

1. Trigger Point Therapy Grid Roller - For everyone from athletes to armchair fitness fans, this tool delivers ‘self-myofascial release therapy’ (it massages tight muscles). It takes the traditional foam roller to the next level with a 3D textured surface. Portable, durable and won’t lose its shape. Available at: Precision Athletics for $50 – email Craig@precisionathletics.ca to order.

2. BKR Water Bottle – This 500 ml glass bottle with a silicone sleeve is sure to please the design enthusiast on your list. The cool design comes in fun colours like “pop”, “pool” and “ripe”. BPA and phthalate-free. Available at: online for $28 USD or approximately $30 at YYoga, Moule or Vancouver Art Gallery.

3. Jumbo SIGG Wide-Mouth Water Bottle – Most water bottles only carry a couple cups of fluid, but this one is sure to quench anyone’s thirst. SIGG is known for their high-quality metal bottles made in Switzerland. As always, the bottles are BPA and phthalate-free. Available at: online from approximately $30 USD or at Whole Foods, Revolution (Yaletown), Inform Interiors and many other stores.

4. Libre Tea Glass – A unique gift for tea lovers, so he or she can enjoy loose leaf tea on the go. Available in an attractive thermos (two sizes) or mug with a durable polycarbonate exterior, glass interior and stainless steel tea filter. Available at: from $24 online, Whole Foods, Choices, Murchie’s and numerous yoga studios.

5. Precision Athletics Gift Certificate – We have a great holiday offer: Buy a gift certificate for a fitness assessment and four 30-minute sessions for $149 ($225 value) if you bring in a non-perishable food item for the foodbank. Note: The recipient must be a new client to Precision. Gift certificates are also available in denominations of $25. Available: email info@precisionathletics.ca.

6. Lululemon Running Gloves – It’s going to be a cold winter, so give these to the runner in your life. They feature “touchscreen-friendly finger tips” (for texting and running) and wide cuffs to keep out the cold.  Available at: Lululemon for $28.

7. Specialized Running Shoes – These mimic natural foot mechanics with a thin, flexible sole such as the Reebok RealFlex or Nike Free. Available at: sports and running stores from approximately $90.

8. TRX Suspension Trainer - This is a great gift for someone who travels or can’t get into the gym regularly, but wants a good way to do a range of exercises at home or anywhere for that matter. Comes with comes with a DVD and door anchor. Read more about the benefits in this post on TRX training. Available at: Precision Athletics for $175.

9. New Breed of Technical Jackets – These super-light but warm technical jackets can be tucked into the smallest bag until the weather turns. See: MEC Uplink jacket (available for men and women) or Lululemon’s Take Flight jacket. Available at: the above stores and other sports stores – most good-quality brands seem to make a jacket like this now.

10. i360 Beanie – Stylin’ music-infused hat for outdoor exercisers without the annoying wires. Place an iPod Nano, Shuffle or a thin MP3 player in the i360 beanie and hear stereo-quality tunes with its built-in speakers. Available at: online from around $30 USD, and target.com, amazon.com.

BONUS Stocking Stuffer: The Vega sport line has pre, during and post workout drinks. Their single serving version makes a great stocking stuffer. Available at: Whole Foods, Body Energy Club and better supplement stores.

*All prices are before tax. Note some prices are quoted in US dollars (USD).

Benefits of TRX Training

TRX is the brand name of a suspension trainer that we use at Precision. It’s essentially a rope system that provides a great bodyweight workout. It leverages

Craig demonstrating push-ups with the TRX

gravity and your own bodyweight allowing you to work multiple muscles and joints simultaneously. You can train for a mix of support and mobility, from strength, flexibility and core stability.

TRX suspension training was developed by a US Navy SEAL team member as a way to stay in peak condition while away on missions. It’s now used in all branches of the military as well as by pro athletes, fitness professionals and physical therapists around the world.

Key benefits to TRX Training:

• Multifunctional – can be performed anywhere, anytime, by any fitness level.
• Lightweight and portable – use it when travelling or for outdoor workouts. You can hang the rope from trees, monkey bars, etc.
• Reduce fitness boredom – hundreds of exercises are possible that can hit every part of your body.
• Smooth – Makes for easy transitions from one exercise to the next.
• No excuses – When you can’t get to the gym, use the TRX at home with the TRX door anchor.

If you’re interested in TRX training, ask your trainer for a demonstration. TRX suspension trainers can be purchased through Precision Athletics – see our Gift List for more details or contact Craig – craig@precisionathletics.ca.

Personal trainer Kayla McDougall recently completed the Holistic Lifestyle Coaching Level 1 certification: “ I learnt things that changed my life forever. I’m very happy that I can now help others realize how important their health is – not when it just comes to what they eat, but also how they treat their body.” Next up: working towards her C.H.E.K. exercise coach certification. Learn more about Kayla or contact her at kayla@precisionathletics.ca.