6 EASY WAYS TO STAY ON TRACK THIS EASTER
Time to read 7 min
Time to read 7 min
Easter: It’s the one time of year you can eat bucket loads of chocolate and not feel guilty for over-indulging, consuming too much sugar, or the cost of dental work to get fillings due to said sugar overload. We get it, Easter is a BIG deal. I mean, when else is it socially acceptable to eat chocolate for breakfast and dinner?
With that being said, it does have its downfalls…it’s the second most popular holiday, right after Christmas, for falling off the health and fitness wagon. Let’s be real: While it might only take 30 seconds to eat a chocolate egg, it can take a two-hour run to counteract the sugar you consumed. Don’t get us wrong, we certainly aren’t the chocolate police, but we are all about finding balance so you can enjoy indulging in sweets, without losing sight of your health and fitness goals. So, if you’re conscious about finding balance, here are 6 simple tips for enjoying and staying on track this choc-filled Easter:
When it comes to chocolate (or any sugar, for that matter), we really hate to say it, but...two words: portion control. Before you even think about tampering with that foil, it’s important to set yourself a chocolate limit and know when to call it quits. As soon as you step away from the chocolate, you’ll realise how mindlessly you were consuming it, simply because it was right in front of you. And if you were waiting for it to fill you up, think again. Your stomach will feel like a bottomless pit when snacking on choccy eggs!
We’re all for chocolate and indulging in the sweeter things life has to offer...especially at a time like this. However, moderation is important if you want to enjoy yourself, without sacrificing your goals. A little trick to help you eat more mindfully and control your portion size is to opt for the individually wrapped mini eggs, instead of the bigger ones. As there’s an extra step in between eating each chocolate (unwrapping them), your mind has time to process what you’re eating and how much you’re eating, rather than shovelling them down your throat like your life depends on it (guilty!).
If you’re eyeing off a large Cadbury Creme Egg, a packet of MaltEaster Bunnies and a bag of Cadbury Mini Eggs and are under the illusion they won’t do much damage to your diet, we feel it’s our civil duty to be honest with you. Did you know that, according to Canstar Blue, an average 50g bar of chocolate will require one of the following workouts just to burn it off:
55 mins of power walking
65 mins of surfing
24 mins of skipping
35 mins of bike riding
27 mins of jogging
40 mins of swimming
62 mins of dancing
110 mins of walking
75 mins of gardening
44 mins of boxing
26 mins of sand sprints
Source: Canstar Blue
NOTE: These utterly soul-destroying statistics are not aimed at scaring you away from eating chocolate, but rather to make you more mindful when consuming it in excess. Just remember, moderation is key!
This leads us to our next point - don’t buy in bulk when doing your Easter chocolate run. It’s important to remember that you’re not preparing for the end of the world (even though it may seem a little like it right now). And when you do your shopping, never do it on an empty stomach!
As much as we all love the extra sugary milk chocolate bunnies, if you’re trying to stay on track with your health and fitness, it might be a smarter idea to trade them in for some dark, good quality chocolate...the kind that still has enough cocoa to offer some health benefits.
If you’re a chocolate lover, you’ve no doubt heard that dark chocolate is far superior to milk chocolate, where nutrition is concerned. But, why? In simple terms, the more that chocolate is processed, the more healthy qualities it loses. Most of chocolate's benefits come from the phytonutrients found in cocoa, which are known as ‘flavanols’. However, as chocolate goes through the fermentation, alkalising and roasting phases to help soften the bitter taste of cocoa, the flavanols start to disappear. As such, while milk chocolate generally contains under 10 percent cocoa, dark chocolate contains generally a minimum of 35 percent cocoa, meaning it retains more of the flavanols, thus, more of the health benefits of cocoa. As a general rule, aim for chocolate with at least 70 percent dark cocoa (think of the antioxidants, too). The take-home message? Befriend dark chocolate. You’ll thank us once Easter is done and dusted.
Can't stand the taste of dark chocolate? Don't worry, we get it... it's hard to compete with the deliciousness of milk chocolate. Instead, we'd recommend opting for a delicious AND nutritious Vitawerx chocolate bar. These incredible chocolate bars are keto-friendly, high in protein, low in sugar, gluten-free, contain no added sugar and offer digestive support. You can choose between:
While, for many of us, Easter is synonymous with chocolate-induced food comas, there are many ways you can make this holiday less about the food, and more about health and quality family time. Instead of binge-eating the over-supply of chocolate while watching Tiger King (also guilty), turn your Easter break into an eggcelent activity. Create an Easter egg scavenger hunt, turn it into a fun run, set up a relay, or organise any sort of activity that’ll help you get your sweat on. Whether you have kids or live with a housemate, there’s nothing wrong with turning your chocolate shenanigans into a fun workout...trust us, the chocolate will taste even better after a sweat sesh!
Struggling for Easter long weekend workout ideas? We've got you covered. Try out our FREE at-home workouts. No equipment or experience required:
When it comes to Easter, many of us try to free up space in our diet for chocolate by forgoing our normal meals. However, by doing so, you are more likely to over-indulge in non-filling foods, which could result in you overeating. Instead, go about your day as you normally would - eat a healthy and filling breakfast, lunch and dinner and only eat chocolate when you’re peckish for a snack. If you’re already full, the odds of you continuously reaching for more chocolate are far slimmer!
Additionally, another great recommendation is to snack on something small and healthy every 3-4 hours to help balance your blood sugar levels. This will help to minimise the risk of an energy crash or increased food cravings. Sugary foods and refined carbs cause a spike in blood sugar, which in turn causes the body to produce insulin. As a result, this increases your food cravings, making you want to eat more. If you’re looking for a healthy snack that’ll keep your cravings at bay, aim to include all three macronutrients (protein, carbs and good fats). Here are a few easy options:
Hummus and vegetable sticks (cucumber, peas, carrots etc.)
1 Apple with 1 tsp of almond butter and a drizzle of honey
Natural yoghurt with berries and a few nuts. For a protein hit, try adding a scoop of Evolve WPI to the mix.
Protein and banana smoothie. Use either milk or nut milk, LSA, cinnamon, 1 scoop of protein and ice.
Despite spending the last thousand words discussing the importance of chocolate, we’re about to flip this blog on its head with a completely new thought: you do not need to make Easter about chocolate, especially as it can be
Believe it or not, Easter can still be celebrated without all of the delicious cream-filled eggs. Instead, re-write tradition by trading in the choccy eggs and hot cross buns for a healthy smoothie bowl, protein pancakes, or a fruit platter. For one, you won’t be stuck in a sugar coma like the rest of us and secondly, it means you won’t feel the need to give in to temptation just for the sake of tradition. Here are a few healthier options:
As always, we saved the best til last. If you want to satisfy your sweet tooth without going into a chocolate-induced sugar coma, our favourite chocolate egg substitute is Evolve Pro-Treat. This highly nutritious and delicious, smooth and creamy protein dessert makes the perfect late-night treat to curb your sweet tooth and boost your daily protein intake. Simply add water and stir!
Why we love it just as much as Easter eggs:
Zero gluten and fillers
Zero banned substances
Sustained release protein
P.s. Check out this delicious Evolve Pro-Treat Mocha Mug Cake recipe for some inspo!
The worst thing you can do is avoid Easter like it’s the plague. Whether you like it or not, it is going to roll around once a year and you DESERVE to enjoy it. One day of fun will not undo all of the hard work you’ve put in. So, if you need to let your hair down and over-indulge in a few too many Lindt bunnies, there is absolutely nothing wrong with that. Just remember to enjoy yourself and then get back into your routine after the Easter break has passed. Consistency is what will get you results, not restricting yourself. Truth be told, if you fall off the wagon for a weekend, it’s not the end of the world...and certainly not the end of you reaching your goals. Plus, studies have shown that if you deny your food cravings, you are more likely to over-indulge...so, give yourself a break!