SIRC Newsletter - Healthy Holidays!

Check out the latest SIRC Newsletter -Healthy Holidays!

For 11 months of the year we watch what we eat and stick to our exercise routine. Then the holiday season rolls around and the wheels fall off. Tempted by wonderful goodies every time you turn around and overloaded by a hectic holiday schedule it is easy to let your healthy habits slip, overindulge, neglect your workouts and become stressed. But with a little moderation, organization and motivation it is easy to keep on track and have a healthy, active holiday season straight through to the New Year!

http://www.sirc.ca/newsletters/december09/index.html

Flock to a Turkey Trot

The thought of Canadian Thanksgiving elicits those lingering smells from the kitchen of the turkey roasting and pies in the oven. But before you eat enough calories in one meal that can last you for three days, why not take part in a bit of exercise?

In true Canadian style, on Thanksgiving weekend there are many opportunities throughout the country to fit in a bit of fitness before sitting down to wonderful Thanksgiving dinner.  Doesn’t matter if you are a walker, runner or Nordic skier, why not get the family together and participate in one of these local events. How could you possibly not have a blast together partaking in the “Giblet Jog”, “The Galloping Gobbler” or the “1km Wattle”? Makes you hungry just thinking about it!

From coast to coast, there is an event this weekend to sign up for. In the spirit of giving thanks and giving back, “The Granville Island Turkey Trot” in Vancouver, British Columbia generously donates cash and food to the local food bank. What about “The Gobbler Gallop and Giblet Jog” in London, Ontario, or the “Winkler's Thanks for Giving Half Marathon, 10k & 5k Run” in Winnipeg, Manitoba? For our friends in Alberta, there is the “21st Investors Group Thanksgiving Memory Walk and Run” in Calgary, which draw attention to more and more individuals who become affected by Alzheimer’s and related dementias. In 2010, this event had over 1200 participants and raised over $170,000.

So find a Turkey Trot near you. The weather is going to be amazing and there is no better way to start a family Canadian Thanksgiving tradition.

From the entire team at SIRC, we wish you a safe, enjoyable and fit Happy Thanksgiving weekend.

For more information on nutrition and fitness, please visit SIRC.

Staying Active over the Holidays

SIRC Newsletter now available online: Staying Active over the Holidays

This time of year means visiting with family and friends, attending holiday parties and giving gifts, so it can be difficult for most of us to stay active during the holidays. The good news is that staying active doesn’t have to be that hard; recruiting your friends and family can increase the fun, add motivation and create new traditions that can carry on from year to year. A good idea is to come up with alternatives to your regular workout and have fun with it!

Read more:  http://www.sirc.ca/newsletters/mid-dec12/index.html

Moderation, the smart choice in combating holiday weight gain!

It is that time of year where goodies such as sweets and holiday snacks are abundant around the office and at home. It is also a busy time for all, as we are traveling to visit people or are entertaining family and friends. With all the holidays’ festivities, we might start neglecting our exercise routines and healthy eating habits in the hopes of working off the excess after the holidays.

A recent study published in the European Journal of Clinical Nutrition concluded that the majority of annual weight gain happens during the holidays. The study concluded that on average, people gain about 1.5 pounds during the holidays. To put this in perspective, most Americans gain about 2 pounds annually, which means that 75% of the weight is gained during the holidays. The study continues by stating that during the holidays, we consume more calories than we are burning. Exercise can only help to a point; eventually it must be balanced with a healthy diet.

A few tips you might want to follow during the holidays to avoid holiday weight gain:

• Exercise! For those who have a routine, try to maintain it. For those who do not, it might be wise to start a routine to avoid too much weight gain.
• Stick to your normal eating patterns and maybe splurge one or two days during the holidays. 
• Have a healthy appetizer such as soup or a salad. 
• Eat slowly and chew your food thoroughly. Eating fast leads to overeating. 
• Eat in moderation and make smart choices.

Maintaining a good healthy weight is very important for our overall health. This can be accomplished through exercise, proper diet and moderation. The holidays are a time to enjoy good food, good friends and good company. Moderation and keeping to your exercise routine at this time of year might be the best option to help maintain a healthy and active life.

References from the SIRC Collection:

1. 9 Smart Seasonal Substitutions. Tufts University Health & Nutrition Letter. November 2009;27(9):4-5. 
2. Archer S. Mindful Holiday Stress Coping Reminders for Clients. IDEA Fitness Journal. November 2008;5(10):80. 
3. Grieve F, Wann D, Henson C, Ford P. Healthy and Unhealthy Weight Management Practices in Collegiate Men and Women. Journal Of Sport Behavior. September 2006;29(3):229-241. 
4. Jakicic J, Rogers R. The Importance of Physical Activity for Losing Weight, Maintaining Weight, and Preventing Weight Gain. President's Council On Physical Fitness & Sports Research Digest. June 2013;14(2):1-9. 
5. Secrets to Healthy Holiday Eating. Tufts University Health & Nutrition Letter. November 2013;31(9):1-4. 
6. Wein D. the weighting game. Joe Weider's Muscle & Fitness Hers. February 2002;3(1):86

Two Wheeled Winter Escape

by Leigh Cove
Algonquin College Sport Business Management Intern

Once again winter has settled in, and even though it’s just started people are already counting the days until spring. A lucky few will get to escape and fly somewhere not coated in ice and snow, while the rest only get to daydream. If you are planning a vacation this winter and are looking for a unique experience growing in popularity, consider a cycling holiday.

Cycling holidays or tours offer the opportunity to see idyllic scenery of the country of your choosing and stay active at the same time. Typically cycling vacations are structured so individuals spend the majority of the day on their bicycle and stop at destinations for dinner, some local culture, and well-deserved rest. Popular destinations for cycling holidays are: France, Italy, Spain and Britain.

Cycling tour options are not exclusive to Europe, and can be categorized based on the type of experience you’re looking to have. For example trail versus road biking, seaside views, or local food and wine excursions.

Some things to keep in mind if considering a cycling tour for a winter getaway are:

How difficult will the tour be? 

Many tour companies tend to have a grading system to indicate the level of physical demand one can expect during the rides. Read over tour details so you can have an idea of how many hours a day will be spent on the bike and number of rest periods. Depending on your fitness levels, some pre-trip training would be advisable and a brush up on proper cycling technique to avoid potential strains and injury.

• Take a spinning class to improve cardio capacity. 
• Strength training can be beneficial for endurance. 
• Develop proper cycling posture. 
• Learn how to properly descend hills. 

 Do you know basic bicycle maintenance? 

While some cycling tours have an experienced cycling guide and mechanic accompanying riders, it may be wise to learn the basics of bicycle maintenance and care. Essentials to know would be adjusting seat height, handlebar adjustments, and pedal positioning. Knowing how to make these changes can ensure your bicycle is properly fitted. Having a properly fitted bike will minimize discomfort and joint strains from sustained cycling periods.

No matter the type of cycling and skill level of the tour that you choose for a winter escape, preparation will be the best help with ensuring the ride is a safe and enjoyable experience.

References from the SIRC Collection: 

1. Bini R, Hume P, Croft J. Effects of Bicycle Saddle Height on Knee Injury Risk and Cycling Performance. Sports Medicine. June 2011;41(6):463-476. 
2. Lamont M. Reinventing the Wheel: A Definitional Discussion of Bicycle Tourism. Journal Of Sport & Tourism. February 2009;14(1):5-23. 
3. Louis J, Hausswirth C, Easthope C, Brisswalter J. Strength training improves cycling efficiency in master endurance athletes. European Journal Of Applied Physiology. January 15, 2012;112(2):631-640. 
 4. Medical Assistance The Five Most Common Cycling Injuries. Bicycling Australia. January 2013;(179):108-112. 
5. Oja P, Titze S, Kohlberger T, et al. Health benefits of cycling: a systematic review. Scandinavian Journal Of Medicine & Science In Sports. August 2011;21(4):496-509. 
6. Thomas S. HOW-TO: DESCEND WITH CONVICTION. Road Bike Action. April 2013;7(4):52-58.