The Fitness Gurus

Hi All,For many of you, fall sports just ended and winter seasons have already begun. If you couldn’t tell based on Tuesday’s weather, this winter is going to be cold and bitter (as most New Hampshire winters are). Whether or not you’re practicing outside, due to PEA’s separate-building construction, you will be walking outside quite often. A consequence of intense exercise and depleted energy is a weakened immune system. This can make it easier for athletes to get sick and miss competitions. In order to stay healthy this winter, here are a few foods and tips that will boost your immune system.First, you are most at risk of getting sick right after a hard workout, so it is important to let your body temperature decrease slowly (ergo wear layers) and get right to dhall to get carbs and water into your system. The best possible thing you can do for your body is drink a carbohydrate recovery drink. This will raise your blood glucose levels and regulate the volatile hormones that can be active immediately after exercise.Secondly—you’ve heard it before—get as many antioxidants as you can. Quercetin, especially, is a powerful antioxidant found in apples, blueberries and onions that can reduce the risk of infection.Thirdly, probiotics found in kefir, yogurt, sauerkraut and probiotic smoothies help the microflora bacteria in your gut to fight against gastrointestinal discomfort.Lastly, one of the best things you can do to take care of your body is to get as much Vitamin C as you can. Buy a container of Vitamin C tablets and keep them with you at all times. Don’t eat them like Tic Tacs, but take the prescribed amount with your meals to boost your body’s defense against sickness.

Also with winter comes comfort food. Delicious treats like hot chocolate and warm cookies make it easy to overeat. Although these treats are fine in moderation, the cold can make it hard to control your appetite.

So, the following are three tips to keep you from overeating. First, get some sleep! A 2012 Mayo Clinic study found that individuals who slept an hour and 20 minutes less a night compared to their normal sleep time ate 549 more calories the next day. So, try as hard as you can to make sure you get enough shut-eye this winter if you want to keep yourself from going overboard with your food. Secondly, drink water. Thirst is often confused with hunger since many of the symptoms from being thirsty are so similar to being hungry, like light-headedness. Finally, de-stress. A study conducted by Psychological Science discovered that the day after a football fan’s team loses, that fan will eat more fatty foods.This is true for more than just football, though. Stress eating can be caused by anything, like all those tests and papers coming up for finals week. To prevent stress eating, try meditating, sipping peppermint tea, taking a walk, listening to good music, taking a long shower or talking to friends! Try to take your mind off of what is worrying you and relax. Sleeping, drinking water and de-stressing will help you enjoy some of those winter treats without overdoing it!Our fitness quote of the week comes from Nike: “Success isn't given. It's earned. On the track, on the field, in the gym. With blood, sweat and the occasional tear.” Stay warm, fit and healthy, Lexi, Luke and Sam