CARING FOR ATHLETES
An Athlete’s Guide to Exercise, Appetite and Holiday Feasting
For some reason exercise, dieting and Holiday feasting do not seem to harmoniously work together. It only seems natural that during the Holiday season it is a time for all of us to relax from exercise and forget dieting constraints until after the Holidays. Dreaded Holiday weight gains can be avoided with a prudent and well balanced diet that is complimented by a consistent exercise program.
Given a greater understanding of how your appetite works may be of benefit dealing with the temptations of Holiday treats. Unfortunate for all of us, the Holidays come during cool or cold weather. Research shows that when the temperature outdoors drops, it is not uncommon for our appetites to increase. In the past, it was believed that appetite was controlled by an empty stomach and that an empty stomach contracted whereby sending an impulse to the brain triggering the response of hunger. Other appetite theories dealt with blood glucose levels that fluctuated with various degrees of activities and nutritional stasis. It was believed when the blood glucose level dropped your appetite center was stimulated. However, neither of these theories have been proven to be correct.
Current research suggests that appetite is controlled by variables to include many complex physiological-biochemical indicators, psychological and sociological factors. Thus, it is safe to say that the total controls of appetite are not totally understood however, are influenced by many different variables. Likewise, it is safe to say that you can enjoy and experience a significant increase in eating by simply increasing the amount of your daily activity. In other words, if you eat more, you can exercise more to offset the additional ingested nutrition. However, it is probably easier to ingest less if you do not have time to increase your activity to exercise levels.
It is command knowledge that those persons performing physically active vocations such as carpenters, construction workers, and endurance athletes are able to ingest significantly large amounts of calories while not experiencing weight gain. Appetite regulating variables tend to set our hunger level such that it is consistent with the physical requirements of physical activity levels of our lifestyles. However, when we eat when we are not hungry, whether it be due to stress or the availability of Holiday treats, the excess caloric intake results in fat production as caloric storage in the form of fat. This fat also services as a self-preservation mechanism in an effort to maintain body heat during cold winter months.
Given that during the Holiday season we will be exposed to irresistible excessive nutrition, you should plan to increase your caloric expenditure by increasing your activity or exercise levels and following my tips for a trimmer Holiday nutritional feast. Once the Holidays are over, a consistent exercise program and well balanced diet remains the best approach to weight control.
HOLIDAY NUTRITIONAL TIPS
- Eat only when you are hungry
- Increase our activity or exercise levels.
- Substitute fruit for cookies and pies as dessert.
- Insist on smaller helpings and avoid second helpings.
- Eat steamed vegetables and salads with low fat dressing.
- Choose white meat over dark meats, which are high in fat and calories.
HOW MUCH INCREASED EXERCISE IS NECESSARY TO OFFSET THE UNWANTED WEIGHT GAIN OF HOLIDAY TREATS?
fruit Cake, 57 calories: 30 mins. Of walking, 4 to 8 mins. Of cross country skiing, 6 to 10 mins. Of down hill skiing.
1 oz. Candy cane, 109 calories: 60 mins. Of walking, 7 to 15 mins. Of cross country skiing, 11 to 18 mins. Of down hill skiing.
1 oz. Peanut butter brittle, 119 calories: 70 mins. Of walking, 8 to 16 mins. Of cross country skiing, 12 to 20 mins. Of down hill skiing.
1 oz. Sugar cookie, 126 calories: 80 mins. Of walking, 8 to 17 mins. Of cross country skiing, 13 to 21 mins. Of down hill skiing.
˝ cup eggnog 15% alcohol, 225 calories: 130 mins. Of walking, 15 to 30 mins. Of cross country skiing, 23 to 38 mins. Of down hill skiing.
2 in. slice plum pudding, 270 calories: 170 mins. Of walking, 18 to 36 mins. Of cross country skiing, 27 to 45 mins. Of down hill skiing.