In episode 77, we answer these eight nutrition and fitness questions:
Q: When i go to a restaurant is it better to get a sandwich or wrap?
A: For weight management purposes, a wrap is NOT always the better choice. Many wraps are burrito sized and equivalent to eating 3 to 4 slices of bread. For example, a spinach wrap from Subway is 300 calories and 48 grams of carbohydrate compared to 1 slice of sandwich bread which is around 80 calories and 15 grams of carbohydrate. The best option would be two slices of regular sized sandwich bread, an English muffin, small ciabatta roll or half of a large bun. If you love wraps and are watching carbs or calories, eat half and take the other half home for a later meal.
Q: I don’t want to fall out of my exercise routine during the holidays. Can you give me some ideas for workouts that are fast and effective?
A: Try high intensity interval training (HIIT) exercises or every minute on the minute (EMOM) workouts. Click here for three beginner HIIT workouts from Dailyburn.com.
Q: What could i bring to family gatherings to ease them into healthier eating? Something that tastes great but is healthier?
A: A festive veggie tray always goes over well and kids will snack on it too if it looks really cool. Check out these ideas for inspiration. Bring healthy protein baked goods- these always get people curious. Most everyone likes sweets and would like to enjoy them more often with healthier options. Try Emily's Chocolate Peanut Butter Protein Bites.
Q: I love Starbucks. What are some lower sugar options i can order?
A: There are actually quite a few! Try a cold brew coffee plain or with milk, a latte and add stevia if needed, a skinny vanilla or cinnamon dulce latte. The flat white with almond milk or 2% milk is rich and smooth. At Starbucks, you'll usually find cinnamon and cocoa powder if you want to add a little flavor and sweetness without extra sugar or sweeteners. Straight up coffee and brewed tea are always an option too! Beware of their tea lattes which are made with a powdered tea that has sugar mixed in (green tea latte for instance). Remember when you look at the nutrition facts on their website, any drink that has dairy milk will have 12 or so grams of sugar for a tall because milk has natural sugar. For food options, try the sous vide eggs or egg white spinach and feta wrap.
Q: I’m looking for new protein bars. What do you think about Larabars?
A: While Larabars taste great, they are not really a protein bar. These bars are made with fruit and nuts which makes them higher in carbohydrates and fat, and lower in protein. Many bars are sold in the "protein bar" section but what you really find here is a wide variety of macronutrient options. For a true protein bar, try RX Bars, One Basix or 1st Phorm Level-1 meal replacement bars.