Holiday Nutrition Tip: Watch what you drink
We’re heading into one of the biggest times of the year for overdoing it with sugar…
The holidays!
And one of the biggest sources of added sugars is what we DRINK.
Current guidelines call for getting less than 10% of your daily calories from added sugars — if you eat 2,000 calories a day, that’s 200 calories (or about 12 teaspoons, or 42 grams).
To give you an idea: 10 oz. soda has 10 teaspoons of sugar! 🤯
Did you know that drinking sugar-sweetened beverages is associated with:
Weight gain
Obesity
Type 2 diabetes
Heart disease
Kidney disease
Non-alcoholic liver disease
Tooth decay and cavities
Gout
And more
OUCH.
On the flip side, if you limit (or better yet, stay away from!) sugary drinks, it can help you maintain a healthy weight AND eat a healthier diet in general.
With all that in mind, I have 5 beverage swaps for you today that are perfect for the coming holiday season.
Festive infused water: Substitute sugary drinks or alcoholic beverages with water that’s been infused with cinnamon and apple, pomegranate and mint, or cranberry and orange.
To make: Wash the fruit, slice it, and add it and any other flavorings to your water. Let it sit in the fridge for at least an hour before drinking.Non-dairy eggnog: Nogs made with non-dairy milk tend to be lower in added sugars and unhealthy fats while still being creamy and delicious. Just make sure you read the label to get the lowest amount of added sugar.
Ginger or mint herbal teas: Not only are these teas comforting and tasty, but they can also help soothe your stomach.
Vegetable juice: Instead of reaching for fruit juice, go veg instead. Again, check the label for the sugar content. (Tip: shop for these in a specialty shop or in the grocery produce section for healthier options).
Cocoa: DIY your hot chocolate with antioxidant-rich dark chocolate, unsweetened oat or almond milk, and sweeten it with a touch of honey or maple syrup. Yum!
Over time, simple acts like swapping out some of your old go-to’s with healthier options can add up to big results!
Does life stress you out more when you are not consistently exercising?
Does life stress you out more when you are not consistently exercising?
Stress is a very natural part of living in a world that is broken that is full of problems. However... having a consistent self-care plan that includes movement, good nutrition, moderate/intense exercise, and good rest will help prepare you to better handle stress in life.
If you are not in a consistent routine you love we'd be happy to chat with you. Working with a coach 2-3 days per week in a customized personal training program could be an amazing hack for your busy lifestyle!
Follow the contact links below to start the conversation.
info@bcsfitness.com
979-575-7871 (call or text)
8 Reasons to Exercise that are not fat loss.
We asked a bunch of clients who had a regular workout routine WHY they exercised.
A lot of these people had been working out for decades.
Their answer...The mood and mental health benefits!
There is REAL science to back that up. We usually associate conditioning with lifting your spirits, but it turns out strength training is also a MAJOR mood and mental health booster.
Studies show that strength training can help with:
Less anxiety
Lower depression
Sharper thinking
Better memory
More energy & less chronic fatigue
Better sleep
More confidence and self-esteem
Plus an even longer list of physical health benefits
Still, if you’ve never tried strength training before, getting started can seem a little intimidating.
That’s why in our customized personal training programs we individualize a training plan that meets you right where you are.
It’s the perfect way to feel and look better... even if you are busy with work and family! Got questions? Reach out and let's start the conversation! 979-575-7871 or click the link in the bio or link below.
Customized Personal Training…JUst for you
Let us know if this sounds familiar to you...
You tried working out in a large boot camp or group…but you got the impression you were annoying the trainer and slowing the group down.
At BCS Fitness, we LOVE the fact that clients are doing different exercises…because no two clients are the same! That is why we sit down with each client one on one first to design a customized personal training program just for them.
If you are tired of feeling lost, out of place, embarrassed, or frustrated trying to work around the uniqueness you need, click on the bio link and let’s connect. You can also reach out via call/text to 979-575-7871.