Snow-Day Food Smarts Print

By Andrea Holwegner, Health Stand Nutrition Consulting Inc.

We live in a winter-wonderland… at least for the next few months! While you might be counting the days until spring, it is also fun and inspiring to take advantage of our winters by connecting with the great out-doors. Whether you are skiing, snowboarding, skating, sledding, snow-shoeing, or good old snowman-building, playing in the snow is a blast… And by eating the right foods, you can help keep your face smiling and your cheeks rosy through all your winter fun!

Starting a Snow-day off Right:

Breakfast really is the most important meal of the day – especially on snow days! Enjoy a hearty breakfast that includes:

1) A starch (such as bread or cereal), since carbohydrates fuel your muscles and brain with essential energy. Aim for starches that are high in fibre (such as bran cereal, oatmeal, or whole grain breads), as these will digest more slowly and provide you with longer-lasting energy than refined white breads or sugary cereals.

2) A source of protein, like milk, peanut butter or eggs, to fill you up and extend that energy for even more hours of play, as well as for post-play muscle repair.

3) A fruit or vegetable, to provide you with a great source of energy-boosting carbohydrates, long-lasting fibre, as well as vitamins, minerals and antioxidants that are important for immune function and body recovery after a hard day of fun.

Breakfast Ideas:

  • Oatmeal or Red River cereal, with almond butter stirred in, a banana, and a glass of milk
  • Low-fat granola with high-fibre cereal sprinkled on top, berries, yogurt, and a glass of juice
  • Scrambled egg on half a whole-grain bagel, tomato slices, a cup of tea and an apple on the side
  • Whole grain pita spread with peanut butter and wrapped around a banana

Staying Fueled Up:

On most days we need to eat every 3-5 hours. Depending on your activity, you may find you need to eat even more frequently, or if having a full stomach cramps your style, you may have to space meals and snacks out a bit further. As a general rule:

1) When doing short bouts of strenuous or intense activity, like hockey, carbohydrates are essential refuel your muscles with the energy you need to keep up the pace. Get carbs from snacks before you start, like fruit (bananas are always handy), fruit bars, dried fruit, granola bars, chocolate milk, juice, or sports drinks. Avoid fat, as well as heavy doses of protein and fibre, since these take longer to digest and can cause cramping during strenuous exercise.

2) If doing lengthy endurance activities, such as skiing or snowboarding, have several high-carbohydrate snacks on hand (see examples above) to continually top up your muscle energy stores and keep your brain focused. Hydration is also essential. Drink water with food, or if going several hours without eating, hydrate with sports drinks to ensure that electrolytes lost in sweat are being replaced.

3) If doing light activities, such as skating or playing in the snow, be sure to enjoy a balanced lunch that includes starch, protein and fruits/vegetables, such as a tuna sandwich with raw veggies on the side, or a wrap with black beans and salsa. Also include light nutritious snacks between meals, such as a granola bar, yogurt or cottage cheese and fruit, veggies and dip, hot chocolate made with real milk, or crackers and cheese.

Recovering:

After a day of fun, it’s important to top up your energy stores with carbohydrates, repair your muscles with protein, and rejuvenated with antioxidants found in fruits and vegetables. If you’ve worked hard, try to eat a high-carbohydrate snack within 15-20 minutes of finishing, replacing energy stores and preventing muscle fatigue over the next few days. Enjoy a balanced meal (carbohydrates and protein) as soon as possible after this.

Rehydrating is also crucial to replace fluids lost throughout the day. Remember that once you feel thirsty you are already dehydrated, so it’s important to keep drinking, before, during, and after activities. All fluids (other than alcohol) count towards fluid needs. While water is always best, you can enjoy options such as tea, juice, milk or soup!

Have a Happy Snow Day!

About Andrea Holwegner

CEO, Registered Dietitian, Counseling Practice Director & Professional Speaker

Andrea the «Chocoholic Nutritionist» is founder and CEO of Health Stand Nutrition Consulting Inc. since 2000. She is an online nutrition course creator, professional speaker and regular guest in the media. Andrea is the recipient of an award by the Dietitians of Canada: The Speaking of Food & Healthy Living Award for Excellence in Consumer Education....Read more

Success stories

"I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."
Adele Fox, Psychologist
“This is the first time I feel satisfied; my cravings have diminished dramatically and I have a whole new relationship with food. I am eating guilt-free for the first time in my life. My energy has also dramatically increased and I feel great!
Rhonda Jenkins, Nutrition Counseling Client
“The Dieticians at Health Stand Nutrition help you to take action on the science behind eating well by making it practical, understandable, and fun. Their office is cozy and not at all clinical or intimidating. I felt like I was sitting down with a really smart, caring friend who wanted to help me make the best choices for my lifestyle and food preferences. Andrea and her team really are the best in the business.”
Marty Avery, Nutrition Counseling Client
“I have come to think of the program as a one stop shopping excursion for everything one needs to know about creating a joyous relationship with food and our bodies. In a single word, the course has gifted me with freedom from the punishing rigidity of disordered eating, old stories that never were true, and body dysmorphia that did nothing but make me lose sight of a body that has done everything I've asked, despite my careless dismissal of her needs. Now when I look in the mirror I find myself shifting from harsh criticism to gentle gratitude.”
Lynn Haley, Pursuit of Healthiness Online Course Participant
“I spent 3 hours when first diagnosed with type 2 diabetes. I learned more from my Dietitian about food in those 3 hours than I had learned in all the years of my life. I also love the newsletter, there is always something to learn.”
Peter Whitehead, Nutrition Counseling Client
“I didn’t realize how strong my “diet mentality” was, and all the rules I had in my head about food. I was in a cycle of reward/punish/binge/cringe. I booked with your business very reluctantly, on the repeated advice of my doctor, to get my slowly rising cholesterol levels in check. I thought I knew everything about food, and my behaviour with food, but I was definitely re-schooled. My weight is creeping down, I feel good about my diet, exercise, body image, and lifestyle.”
Amy Floyd, Nutrition Counseling Client
“Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
Carole Ann LaGrange, Transfusion Medicine Safety Officer

Event Planner for Laboratory Diagnostic Imaging Annual Event

I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
Dr. Deb Putnam, Family Physician

Nutrition Counseling Client & Referring Physician

“I am a busy mom, with kids in high level sports, working full-time downtown, and running our home acreage outside the City. I now have the knowledge and tools I need to plan for and manage the chaos of meal planning.”
Gillian Gray, Pursuit of Healthiness Online Course Participant
“As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”
Stephanie Wood, HR and Safety Manager

Fisher Construction Group, Burlington, WA

I found my Dietitian warm, funny, and skilled at teaching nutrition concepts without the overwhelm. The general approach of each session was to mix science with emotion, which was exceedingly effective in helping me shift my perspective on food from one of anxiety to one of joy and curiosity.”
Erin Kronstedt, Nutrition Counseling Client
“Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”
Tina Tamagi, Human Resources

ARC Resources Ltd.

“Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Andrea is an excellent teacher and motivator. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”
Lorri Lawrence, Pursuit of Healthiness online course participant

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