What's the Deal with Late Night Eating?

I recently received a great nutrition question that I think a lot of other people are curious about too:

"I try not to eat past a certain time each night. It seems to help my metabolism. Do you know if this is true?"

As far as night-time eating goes, the time at which you eat is less important than how much. Your body will not store more fat if you eat past a certain hour, however it will respond to the total amount of food and drink you consume in relation to how much energy you expend during a day. Excess calories will be stored as fat over time, regardless of whether they are eaten during the day or night.

Like you, I do find it best to avoid late night eating though as it can set us up for potential weight gain for the following reasons:

•Waiting to eat can lead to consuming larger portion sizes as sometimes our "eyes are bigger than our stomachs" if we go too long without eating.

•If we wait until late to eat after a long day, the quality of our food choices can sometimes be compromised out of convenience... a fast-food burger may seem easier than steaming vegetables and grilling chicken for example when we are super tired.

•Eating late at night can often lead to "Mindless snacking." Whether you are out on the town, or watching a movie curled up at home on the couch, you may be setting yourself up to consume excess calories from fast, sugary options and not even know it.

•Late night eating can also be a health concern as consistent periods of going without food followed by a large meal can negatively impact the interaction between blood sugar and insulin, which can make you more vulnerable to Type 2 diabetes.

So, while late-night calories won't change your metabolism or magically count more than calories consumed earlier during the day, limiting late-night meals and snacks may be a more effective weight management strategy because it can help you better control your overall calorie intake.

Another tip I find helpful is to eat 4 or 5 smaller meals and snacks spread evenly throughout the day so you don't ever become overly hungry at any one time. Eating this way can keep your energy levels consistent and provide some long-term benefits to help you reduce your chances for diabetes or other health issues too.

Bon Appetit,

Your trainer, Ashley

We are constantly bombarded with mixed messages about food…some say eat all low fat, others preach only low carbohydrate foods, and now the diet du jour is Mediterranean cuisine. With so many fads circulating around, it's no wonder that we are confused about what to eat.

However, when it comes to nutrition does it really need to be that complicated? If we really think about it, the way we choose to fuel our bodies can even be easy if we stick to what we know to be good for us.

Here are 10 tips I find really helpful to keep my nutrition in check, and I know they will help you too!

1. Stick to the basics – a good mix of fresh fruits, vegetables, whole grains, low fat dairy and protein, with healthy fats in moderation.


2. When it comes to sugar and sweets, try to limit them but do treat yourself to the “real deal” every now and then - When you do indulge in a little of the “real thing” your cravings will be satisfied. Going for a “diet” alternative often leaves you and your taste buds feeling deprived which can lead to a possible binge when you finally do allow yourself some of the real thing.


3. Drink Water – though it might not be your beverage of choice, it’s completely natural and calorie free. Unsweetened tea and coffee are also good, just watch out for what you add to them as those extra calories can add up really quickly.


4. Pass on packaged and processed foods when you can - do you really want to eat it if it can stay alive on a shelf for months on end??? And, if you do check out the ingredients. For me, if I can’t pronounce more than 2 or 3 of them…then it’s probably not a good idea to put it into my body…


5. Always eat breakfast, and don’t skip other meals! The best way to keep your blood sugar steady, energy up, and metabolism speedy is to eat every 3 to 4 hours.


6. Be mindful of your portions - I find it helpful to use smaller plates and bowls to do this. Initially I recommend you measure your food. For instance, your morning bowl of cereal and the actual serving size on the box may be vastly different. So measuring tools can help you learn what true portions are and keep your servings in check.


7. When eating out, take half home - Restaurants almost always over-serve us, so not only will you be doing your body a favor by taking home a doggie bag, you’ll save yourself from having to cook tomorrow night’s dinner ;-)


8. Watch the alcohol - if we could really see the effects of what too much drinking does to our insides…would we really want to abuse it???


9. Whether you are dining at home or out, have a salad first – its’ healthy fiber helps to fill you up, gets your veggies in, and you’ll be less likely to binge on your entrée when it arrives.


10. Work on building a healthy, harmonious relationship with food – it really doesn’t have to be love hate. After all, food is a gift that fuels us, nourishes us, and even provides us pleasure. If we respect food and learn to develop healthy boundaries with it (everything in moderation), it will be kind to us and help us live a healthy life.

Please share any nutrition tips that work for you!

Your Trainer,

Ashley

Slow Down to Spice Up Your Routine

An easy and effective way you can mix up your strength training routine so that you and your muscles don’t get bored is by simply slowing down your repetitions! Anytime we do resistance exercise, we are putting tension on our muscles, and the longer we place that stress on our muscles, the harder they have to work.

So, what exactly do I mean by slowing things down…

Well, there’s a couple of ways I recommend for you to slow your routine down to make it more challenging and to switch things up:

• Use a lighter weight (if you usually do biceps curls with 10lbs, go with 5lbs), so about half the weight of what you would normally lift, and try lowering on a count of 10 seconds, and lifting back up to starting position on a count of 10 seconds. Try 8 to 12 reps like this for all of the exercises in your current routine, and 2 to 3 sets each.


• Try body weight exercises in slow motion too. For example: use a 4 second count while lowering your body down for pushups, squats, and lunges, and then come up slowly on a count of 4 seconds. Do as many reps as you can until you are fatigued. Work up to 2-3 sets like this.


• Another great way to slow down is to add holds or “pauses” during your repetitions. You can do this with both free weight and body weight exercises. For instance, lower into a squat as you normally would and hold for 10 to 15 seconds before coming back to standing. Repeat again working your way up to holding for 30 seconds per repetition. If you are doing a chest press with free weights, lower and hold for 3 to 5 seconds, then return to starting and repeat until your muscles are fatigued at about a level 8.5 to 9 out of ten. You will also want to use lighter weight as adding holds definitely presents a new challenge!

These are just a few ways you can spice up your current routine and keep your body from hitting a plateau. Have fun and let me know how taking it slow feels for you!

Your Trainer,

Ashley