Party and Potluck Foods

Let’s face it. It’s party season. Your goal over the next few months is to try and beat the holiday bulge. Here are our Holiday Swaps that will help you feel full and satisfied at parties instead of tight clothes and rolling yourself to the door:


Choose:

Instead of:

Appetizers/ Snacks

Fresh veggies & hummus

Chips & dip

Shrimp cocktail

Crab cakes

Chicken kebabs

Chicken wings

Baked pita chips & salsa

Tortilla chips & queso

Smoked salmon on toast

Egg rolls

Handful of mixed nuts

Nachos

Deviled eggs

Pigs in a blanket

 

Dessert

Click here for our favorite dessert!

Fruit salad

Cookies

Small piece of cake

Pecan pie

Small scoop of ice cream

Cheesecake

Small slice of apple pie

Brownie sundae

Chocolate covered strawberries

Piece of cake

 

Drinks

Red wine

Beer

Diet drinks, club soda, or tonic water mixers

Juice and coke mixers

Unsweet tea

Sweet tea or cokes

Mojito

Margarita

Bloody Mary

Long Island Iced Tea

Cosmopolitan

Pina Colada

Michelob Ultra Light

Bud Light

Vodka and Diet Sprite w/ splash of grenadine

Hurricane

Mimosa

Mai Tai

Rum and Diet Coke

Vodka and Red Bull

Wine spritzer

Daiquiri

Silk Soymilk Nog or make your own. Look for the recipe below*.

Eggnog

 

*Homemade Eggnog Smoothie:

- A scoop of vanilla protein powder

- Lowfat or skim milk

- Ice

- A dash of nutmeg, cloves, and cinnamon

- Splash of rum or bourbon

 It’s that time again… it’s the off-season for many athletes! Whether it snuck up on you or you’ve been anxiously awaiting a break, there are a few goals you should set. First, off-season is the perfect time to focus on your body composition and reach your ideal race-day weight. But, do you know your ideal race weight? Ideally, instead of being too concerned about the number on the scale, find someone to check your body fat %. This is really where you need to start.

For women*:

Age

Very Low

Excellent

Good

Fair

20-29 years old

11-14%

15-17%

18-20%,

21-23%

30-39 years old

11-14%

15-17%

18-21%,

22-25%

40-49 years old

12-15%

16-19%

20-24%

25-28%

50-59 years old

14-17%

18-22%

24-27%

28-30%

60-69 years old

14-18%

19-23%

24-27%

28-31%


For men*:

 

Age

Very Low

Excellent

Good

Fair

20-29 years old

4-7%

8-10%

11-15%

16-19%

30-39 years old

7-11%

12-15%

16-18%

19-22%

40-49 years old

9-13%

14-17%

18-21%

22-24%

50-59 years old

11-15%

16-19%

20-22%

23-25%

60-69 years old

12-16%

17-20%

21-23%

24-26%

*This data is provided by The Cooper Institute

  

If you need to change body composition, remember:

  • Breakfast is a MUST (try a Greek yogurt parfait, omelet with black beans, or a protein smoothie)
  • Eat smaller dinners
  • Maybe you don’t need to use sports nutrition products depending of your volume
  • Only eat before training if it will last longer than 1 hour (run) or 1:20 (bike)
  • Always recover within 30 minutes!

The second goal of off-season is to “tame the cookie monster!” Tis the season to eat, drink, and be merry… as long as you’re careful. As a rule, if you eat carbs, you want more carbs! Keep your carbohydrate intake down by never eating carbs alone (always couple with a fat or protein at snacks and meals) and limit sugary drinks like sweet tea, sodas, energy drinks, etc. See our holiday swap guide below.

The third and final goal you should set this season is to teach your body to burn more fat! Start by knowing your calorie needs and correct macronutrient (carbohydrate, fat, and protein) distribution. Now, follow these needs at ALL times (with as few cheats as possible!) and keep training in line with these goals.