Monday, December 23, 2013

Healthy Christmas Treats

Christmas is a wonderful time of year to enjoy spending time with loved ones, eating delicious foods and giving gifts. If you are like me then you probably enjoy eating delicious baked goods and other Christmas treats. I am going to talk about how you can still eat those delicious Christmas treats and avoid the holiday weight gain. In case you didn't know the average

Holiday Weight Gain is 5-7 pounds for people who are overweight. However if you are in great shape that number drops to 1 pound.

So how can you eat those tasty Christmas treats and avoid the weight gain?

The #1 way to minimize fat-storage over the holidays
is to cut down on your unhealthy carb intake.

I know that during the holidays we like to drink beer, eat breads, cookies, and other Christmas treats that are loaded with carbs. Here is a healthy trick that we can use to enjoy those unhealthy Christmas treats

You see when your body takes in carbs, it then stores them inside your muscles and liver as glycogen. This is what your body uses as its primary source of fuel.

But you can get around this by depleting those stores of glycogen. The way that you can do this is by either cutting out bad carbs during the holidays or a much simpler way listed below.

How can you burn from your fat cells instead?

Make sure that you plan ahead for your workout and that you use your largest muscle groups. You can do a workout the night before your big feast, the morning of, or just before you eat the big holiday feast.

Here is how you can do this:


1) Target larger body parts like chest, back, and legs this has been proven with research to deplete glycogen stores faster

2) A high volume of reps in such a short amount of time stresses
the muscles and stimulates more lactic acid. which is a precursor
to releasing more growth hormone…

3) By working the larger muscle groups you will deplete glycogen very fast.

here is a great body weight workout you can do anywhere.

8 rounds
8 reps per round at as high an intensity level as you can do with good form

Push Up or Push Up variation (think clap or close grip)
Pull Up    or Pull Up variation    (chin up, or wide grip)
Squat Jump  or Squat Variation (squat,deep squat, or drop squat)

Veggie Christmas Treat, With Healthy Veggie Dip:

  • 1 and 1/2 cups plain greek yogurt

  • 3/4 teaspoon dried parsley
  • 1/4 teaspoon dried dill weed
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/8 teaspoon salt
  • 1/4 teaspoon black pepper
  1. In a large bowl combine all of the ingredients together and mix well.
  2. Cover the bowl with plastic wrap and refrigerate for at least 2 hours but preferable overnight for the best results.
  3. Serve with fresh veggies or any other dippers that you’d like.

Healthy Protechino Treat:

Yes, I made that word up, at least I think I did. It is a delicious Christmas Treat that you can use anytime of the year.1 scoop of your favorite chocolate protein powder
  • 1 cup of coffee
  • sweeten with stevia to to your liking (you can also use almond milk)
  • You can also use a drop of peppermint oil in this for an extra holiday touch


Dedicated to helping you become your best self,

Ben Myslenski