Posted on 01/09/2014 at 12:00 AM by Embria Health Sciences
In December, we hosted a Facebook chat with USA Women’s Soccer team captain and 3-Time Gold Medalist Christie Rampone about staying healthy during the hectic holidays. In case you missed it, below is a recap of some of the questions asked (in no particular order) by our Facebook fans and the responses from Christie.
Q: The winter is SUPER dry where I live. Any recommendations on how to make sure you're getting enough water and staying hydrated?
Christie: Water is important but you need to consume other liquids such as juice or milk. You don't want to over hydrate…listen to your body - it is the most important thing you can do.
Q: What do you like to bring as a hostess gift to holiday parties?
Christie: Candle, bottle of wine, cookies…
Q: What is your favorite fruit?
Christie: Strawberries or grapefruit.
Q: How long does it take to work when you start taking immune supplements?
Christie: EpiCor Immune started working for me within the first week. I have been 100% healthy since I started using the product in 2012. Everyone's immune system is different so the faster you start, the better...
Q: How can us college students eat healthy over winter break when parents get "offended" when we don't want to eat all the cheesy, carb-filled dinners that are put in front of us?
Christie: Try to eat in moderation; fill your plate with healthy choices first. Small helpings of carb-loaded sides will help. Serve yourself and make sure you stay disciplined with exercise...
Q: I was wondering if you include your daughters in your workouts? What are some tips you have to include the girls while getting a good workout yourself, especially when it is too cold to go outside?
Christie: Yes! My oldest daughter participates in my workouts by counting repetitions or timing me. Also, she enjoys performing certain exercises such as jump rope, body squats, mountain climbers, etc.
Q: I am a 40-year-old woman and have either played or coached soccer for most of my life. I quit playing competitively several years back and have struggled with my “soccer” legs. I am a healthy weight (5’4”. 145lbs), and run 3-5 miles five to six days a week. But I carry excess weight in my legs and can’t get them back in shape. What is the best diet to help minimize and tone up what used to be easy to keep in shape? Thanks for any advice.
Christie: Try running intervals…change speeds while doing any distance running. Different muscles in your legs will fire. Squats, step-ups, ladder training (not just for speed) side-to-side movements. Explosive exercises should help. Good luck!
Q: What is your favorite healthy holiday party snack?
Christie: Hummus dip, raw veggies, fruit, nuts...
Q: During the busy rush of the holidays, which is better for time and preventing weight gain: cardio or weights?
Christie: Combination of both…if you can only do one than cardio but make sure to change speeds and distances daily.
Q: How often do you go running during the holidays?
Christie: Five to six days a week on the boardwalk. If it's super cold, I use my treadmill in the garage.
Q: What food is your weakness during the holidays?
Christie: Holiday cookies…I bake every year with my college roommate.
Q: What do you eat before games?
Christie: Chicken, pasta, any kind of berries, PB&J. If we have an evening game, the team has 3 meals during the day.
Q: How long do you exercise everyday and what kind of exercise do you do? I’m 37 and I hope I will look like you when I turn 38.
Christie: Hour per day…try to join a gym and work out with a group.
Q: What is good to take or eat for energy?
Christie: Natural foods…grilled chicken, pasta, fruit, veggies and lots of water.
Q: Do you plan on playing in the World Cup 2015? I would love to see you lead the USWNT to another world cup title.
Christie: That is a long-term goal but I try to stay in the moment when playing as I enjoy the game.
Q: Here's a slight twist on the exercise question. What kind of simple exercises can we do inside while on vacation at Grandma's house? It's always so difficult to exercise when you aren't at home.
Christie: Great question! You can do plenty of body weight conditioning in a bedroom like push-ups, plank holds, mountain climbers, lunges, dips, body squats, calf raises, jump rope, run in place...
Q: How do u keep looking so good? Isn't it hard to balance all the traveling?
Christie: Thank you. Balancing the travel can be difficult but you learn from trial and error how to better the process.
Q: The holidays are so hard. I want to eat all the bad stuff so it’s hard to keep the pounds off during the holidays. What do you suggest?
Christie: Make sure you continue to exercise, try to eat healthy before you go to any holiday parties and avoid standing near the appetizers!
Q: What are some good healthy snacks to eat? I’m diabetic so they can’t have a lot of sugars or carbs?
Christie: Hummus dip, raw veggies, fruit, nuts.
Q: Do you have a simple and healthy "go to" recipe when you just don't feel like cooking dinner, but know you have to?
Christie: Grilled chicken, broccoli, asparagus and tomatoes over lettuce. Cook veggies at 400 degrees, add olive oil on a cookie sheet for 10 minutes.