The Hottest Food and Fitness Trends for 2019
As we close out another year, many tend to look back on what trends took us all by storm. While reminiscing is always fun, we love looking ahead to the future and what’s to come. That’s why we spoke to Jessica Hamilton, manager of the Texas Health Fitness Center in Burleson, and Brittney Bearden, a sports nutritionist at Texas Health Sports Medicine, to get their insights on what new food and fitness trends will be hot in 2019, so you can get a head start on the next big thing!
It can be hard to even find the time to work out, much less a studio or gym that offers a class or trainer at the time you need. Bring the gym to your home, office, hotel or wherever you are with streaming workouts in 2019.
Hamilton says streamable workouts are ultra-convenient and the content is so diverse, anyone at any skill level can find something. As with anything, there are downsides, and streaming workouts are not without their own set of pitfalls.
“Injuries have the potential to increase without experience or supervision,” she explains. “Additionally, they can hinder weightlifting goals and lack social interaction.”
However, Hamilton suggests if you can’t get into the gym, streaming a workout is a great way to avoid boredom and possibly quitting your workout program.
The advent of “Meatless Monday” has helped many meat lovers include more plant-sourced meals into their weekly roundup, but 2019 may see more meatless meals throughout the week.
“Plant-based diets are becoming more mainstream, due to the possibility of greater risks of heart disease and some types of cancers due to eating patterns high in animal proteins,” Bearden says.
Research shows that swapping animal protein for a plant-based protein could help you live longer. In the early 2000s, scientists discovered that inhabitants of five “longevity hotspots” in the world were up to 10 times more likely to live to the age of 100 than people in other regions. They call these hotspots “Blue Zones”. Researchers found nine common denominators among these regions that contributed to the longevity of the inhabitants, one of which is shifting meals to include more vegetables and less meat. Researchers found that the diet of those who lived to reach the centennial mark mostly consisted of beans, including peas, and they only ate meat about five times a month.
Another benefit of the plant-based meals is that they help support a healthy heart. A 2009 Canadian study found that proteins in the average garden pea may protect against high blood pressure. The rats in the study were given pea protein over the course of two months and showed a 20 percent decrease in blood pressure. Plant-based proteins have also been shown to reduce inflammation, which over time can decrease the risk of coronary heart disease.
Everyone loves an efficient workout, something that they can get done in 30 minutes and target everything they need to target. That’s why 30-minute workouts are projected to soar in popularity during 2019, unsurprising to Hamilton.
“They are short and to the point, plus you can achieve the same benefits as you do in a 60-minute routine,” she says. “With that being said, it needs to consist of both cardio and weight training, and you’re going to have to amp it up a bit.”
Aim for higher intensity routines or exercises that will result in increased calorie burning. Many 30-minute routines are structured in a way that allows your body to continue burning calories long after you’re done working out. The theory is called Excess Post-exercise Oxygen Consumption. During a challenging workout, your body works harder to recover any oxygen that is lost in your cells during exercise, revving up your metabolism and that post-exercise calorie burn.
Looking for some hotspots in Dallas-Fort Worth for a 30-minute workout? Look no further:
Body Blitz – Texas Health Fitness Center HEB
Make the most of your time in this intense, total body sculpting class that squeezes a 60-minute workout into 30 minutes. The class format includes abdominals, lower body, upper body, circuit workout, strength & coordination, and core conditioning and flexibility.
HIIT 30 – exhale – Dallas
If yoga and strength training came together to form a class, it would be exhale’s HIIT 30. Don’t be fooled by the Zen-like atmosphere, though. This class will have your muscles burning by the second song.
CXWORK™ – Ryan Family YMCA Fort Worth
This class combines the best of personal training with the energy of a group fitness class. Expect to target the torso and sling muscles that connect your upper body to your lower body. It’s ideal for tightening your tummy and butt, while also improving functional strength and assisting in injury prevention.
Food First, Supplements Second
Getting our nutrients from food has always been the healthiest and most efficient method, but it can be easier to supplement to make up for unhealthy food habits. After all, that box of Lucky Charms is “Magically Delicious” and fortified with 12 vitamins and minerals and is even a good source of calcium to boot!
Clean eating is projected to take over 2019, with an emphasis on whole, minimally processed foods that meet our nutritional needs instead of relying on heavily fortified, processed foods to pick up the slack.
These American Ninja Warrior–inspired gyms are a bit like the playground of our childhood dreams, but with fitness and physical challenge in mind. Push yourself to new heights (literally) and test yourself with a variety of obstacle courses and you’ll forget that you’re even working out.
If you want to try your hand at obstacle gyms, DFW is home to a few locations that specialize in this training style, but Hamilton warns that if you’re inactive or over the age of 55, you may want to consult with your doctor first.
Obstacle Warriors – Farmers Branch
Fugitive Fit – Dallas
Humble Ninja Fitness – Fort Worth (For the kiddos)
Just Say No to Sugar
The war on sugar isn’t new, but 2019 is projected to get a little push in the right direction by requiring many companies to distinguish between added and naturally-occurring sugars on their packaging.
“Sugar labeling is deeply confusing. Added sugars are defined as sugars and syrups that are added to foods or beverages when they are processed or prepared. This does not include naturally occurring sugars such as those in milk and fruits,” Hamilton explains. “To help to identify added sugars, read your labels, but know companies like to disguise it.”
Look for terms such as:
- Corn syrup
- Maple syrup
Hamilton also adds that whether the sugar is added or naturally occurring, you should try to not exceed 20 grams per day to avoid weight gain and various health risks.
A New Spin on Zumba
This popular Latin-style dance class is definitely not a new kid on the fitness block, but 2019 is ushering in a new twist: core work. Coming on the heels of the “Cha Cha Challenge,” instructors and participants alike have been coming up with new ways to spice up the normal offerings of a Zumba class, and adding core-specific challenges seems to be a winner.
“Core has been a hot term for quite some time,” Hamilton says. “We’ve seen the implementation of [core] exercises in almost all workouts, including group fitness classes, and I don’t see it going away.
“In fitness, we crave to be entertained and constantly challenged. This makes fusion workouts so popular. I think it has renewed inspiration and I’m all for it! These hybrid workouts are fun and motivating, plus they are time-effective.”
Mindfulness Over Everything
A focus on mindfulness is projected to take 2019 by storm. After all, taking care of your mental health is just as important as taking care of your overall health. Look for robust apps that cater specifically to this need without you needing to set foot into a therapist’s office.
Hamilton adds that unlike some workouts, mindfulness can be practiced any time, anywhere.
“Enjoying your meal, stopping to observe your surroundings or simply taking a moment to focus on your breathing as you clear your thoughts can make you more productive and calmer, and perform better overall,” she says.
An Emphasis on Recovery
If you’ve seen more and more cryotherapy, stretch therapy or any other restorative studios popping up in your neighborhood and on your social media platforms, it’s not just a coincidence. Hamilton says she predicts recovery methods will be a big hit in 2019.
“I believe there is going to be an emphasis on recovery options such as our stretch therapy and restorative yoga classes at Texas Health Burleson, in addition to a heavy focus on aging well,” she explains. “Meaning, using exercise as medicine; a sort of way to maintain your youth.”
Trusting your Gut (Health)
Your gut is a powerful force in your general health and focusing on getting and keeping a healthy, happy digestive system has been gaining popularity for years. In 2019, look for even more products to boast the inclusion of the “Power 3” of gut health: fiber, prebiotics and probiotics. While you’re checking the label, also make sure the product has at least 10 percent of your daily amount of fiber. Your gut will not only thank you, but so will your entire body.
“Most everyone associates fiber with keeping our digestive track on point. However, there are other benefits such as lowering your risk of heart disease, stroke, and diabetes, improving the health of your skin, as well as weight management,” Hamilton says. “It is recommended that adult males get 38 grams of fiber per day and females get 25 grams. While hitting your daily target may seem overwhelming at first, by filling up on whole grains, vegetables, and fruits you can get the fiber you need to start reaping the health benefits.”
To sum it up, it looks like 2019 is going to be a big year for shifting our focus to more healthful living habits and living for the future, not for the present. Despite trends, Hamilton adds that if you keep it simple with real food, cooking your own meals as much as you can, limiting your salt and sugar intake and avoiding empty calories or processed foods, you’ll be well on your way to living a healthier life in 2019 and beyond.
Need more guidance? The dietitians at Texas Health Sports Medicine and Texas Health meet with athletes and individuals of all ages and activity levels to help them maximize their health and/or athletic performance through proper nutrition.
Visit TexasHealth.org/Sports-Medicine or call 1-877-THR-WELL (1-877-847-9355) to learn more about the nutrition services available at a Texas Health facility near you and to schedule an individualized nutrition consult.
Looking for a primary care physician to help you set healthy goals for the New Year? Visit TexasHealth.org/provider to find the closest physician near you.