The Free Fitness Tips Newsletter – December 2008

Hello Everyone.  Hope you had a good Christmas and are looking forward to welcoming the New Year tonight.  The Free Fitness Tips Newsletter – December 2008 is now online.

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If you have anything you would like to say about this month’s newsletter please leave a comment at the end of this post. Happy reading

Replace Christmas Candy with Dried Fruit and Nuts

As I have mentioned numerous times this month maintaining a healthy diet over the Christmas holidays can prove extremely difficult.  One of the reasons for this is that candy and cakes are so much more prevalent around this time of year.  Everyone seems to be offering you candy, mince pies, chocolate logs or Christmas pudding.  Often the temptation to snack on these festive treats can prove too difficult to resist.  When this happens I find dried fruit and nuts are a very effective tool.  In this article I will be discussing exactly why dried fruits are an effective substitute for these Christmas candies.

1) THEY TASTE SWEETER THAN MOST FRUITS:- Most fruits contain a lot of water.  This dilutes their taste hence the reason that most people find an apple does not satisfy their sweet tooth in the same way that a handful of candy will.  However, dried fruits have most of the original water removed and therefore have a much sweeter, more concentrated taste.  Because of this sweeter taste they are much more likely to satisfy your craving for a sugary treat than other fruits.  Plus, they have a much greater nutritional value than the usual festive treats that are offered around.

2) THEY CONTAIN LESS SUGAR THAN OTHER CHRISTMAS TREATS:- The sugar in dried fruits is a lot more concentrated than most non-dried fruit.  However, they are mixed in with nuts.  Therefore, grabbing a handful of dried fruit and nuts will give you less sugar than a chocolate log or a cookie making it the healthier choice.

Be careful though.  Just because dried fruit and nuts are a better choice than Christmas candy does not mean you can overindulge.  Eating too much sugar in any form has a number of adverse side effects including tooth decay, a suppressed immune system and large fluctuations in blood sugar levels.  Plus, the calories in dried fruit and nuts can quickly add up if you don’t watch your consumption.  By all means enjoy them as a snack but make sure you exercise some moderation.

3) THEY ARE A GOOD SOURCE OF FIBRE:- Both dried fruit and nuts are a good source of fibre, particularly soluble.  Fibre has a number of benefits.  It contains zero calories, acts as an effective appetite suppressant, helps your body absorb vitamins & minerals and can also help regulate blood sugar levels.  Most people do not get enough fibre and candy contains little to none.  Therefore, by eating dried fruit and nuts instead you can enjoy these benefits and still satisfy your sweet tooth.

4) THEY ARE A GOOD SOURCE OF VITAMINS:- Nuts are a rich source of vitamin E, a powerful antioxidant which can protect your body’s cells from oxidative damage.  They are also full of vitamin B6 (which helps your body break down protein, produce red blood cells and regulate hormones) and vitamin B9 (which helps your body produce DNA & RNA and works with vitamin B12 to produce red blood cells).  On top of this vitamins B6 and B9 have been linked with a healthy immune system.

Dried fruits are a great source of most water soluble vitamins which have a number of important functions including helping the body convert blood sugar into energy and assisting with hormone production.  They are also rich in vitamin C which helps the body produce collagen, a protein in connective tissue that is essential for the proper healing of wounds.  Chocolate and sugary sweets are not nearly as rich in vitamins as dried fruit and nuts which makes the latter a much more nutritionally sound choice.

5) THEY ARE RICH IN OMEGA 3 FATTY ACIDS:- Nuts are a rich source of omega 3 fatty acids which have been linked with a reduced risk of heart disease and are also thought to lower high blood pressure.  They are also believed to increase grey matter volume in the part of the brain associated with emotions and therefore could help boost people’s moods.  Contrastingly, the fats found in Christmas treats are not nearly as healthy.

As you can see dried fruit and nuts are a fantastic food in a nutritional sense and they can satisfy your sweet tooth too.  I always bring a bag of them to the office and try to eat them instead of any treats that are floating around.  If you haven’t tried them yet go and buy a bag today.  They’re a fantastic snack with countless health benefits.

Now I would like to hear from you guys.  Do you agree that dried fruits and nuts are a good festive snack?  Do you find they are a good way to help you avoid the Christmas candy?  Are there any benefits I have missed?  Do you have any other healthy snack suggestions?

*****

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5 Healthy Winter Breakfast Ideas

In some of my previous posts I discussed the importance of diet over the festive period.  You may have heard the phrase that breakfast is the most important meal of the day.  It is the first meal you have after waking up and can have a significant impact upon how you feel for the rest of the day.  Eating a poor breakfast or skipping it completely can make you feel tired, sluggish and moody for the rest of the day.  With all the other things you have to deal with over the holiday period having a poor start to the day is the last thing you need.  That’s why today I’m going to share with you five healthy winter breakfast ideas.

1) OATMEAL:- Oatmeal is a fantastic hot meal to start the day with.  It’s high in fibre and a rich source of numerous vitamins.  Oatmeal can help regulate blood sugar levels, reduce low density lipoprotein (LDL) cholesterol and can also protect you from a number of health conditions.  It has been linked with reducing your risk for heart disease, reducing your risk of contracting type 2 diabetes, preventing certain types of cancer and lowering high blood pressure.  Due to it’s high fibre content oatmeal is very filling too meaning that if you have it for breakfast you should not be tempted by unhealthy mid-morning snacks.  On a chilly winter morning there’s nothing much more satisfying than a hot bowl of oatmeal so next time you wake up feeling cold why not give it a try?

2) EGGS:- Eggs are another tasty way to start the day.  Plus they are amazingly versatile and easy to prepare.  You can have them hard boiled, soft boiled with soldiers made from wholemeal toast, poached, scrambled or even mix them with some meat and vegetables to make an omelette.  On top of this eggs have a number of health benefits.  They are one of the best protein sources available and also provide you with 9 essential amino acids.  Eggs are rich in vitamin A, vitamin E and vitamin D which is a particularly important vitamin over the Christmas period.  Furthermore, they are a good source of healthy fats.  I find a couple of poached eggs on toast is a fantastic, quick and convenient way to start the day but as I mentioned above there are so many different choices here.  Choose your favourite type and try to make it part of your breakfast at least once a week.

3) NATURAL YOGHURT:- Yoghurt is a great source of potassium, calcium, protein and B vitamins.  It has been linked with strengthening the immune system and is also thought to promote strong bones.  On top of this it’s incredibly simple to prepare.  All you have to do is put some yoghurt in a bowl and it’s good to go.  If you find yoghurt too bland on its own then try adding some fruits for flavour.  I find that blueberries and pineapple are a particularly tasty addition to a bowl of natural yoghurt plus they add some additional fibre and vitamins to the mix.  So next time you’re looking for something different for breakfast, select your favourite fruit and add some natural yoghurt for a highly nutritious solution.

4) FRUIT:- Fruit is a fantastic way to start the day.  Although there are many different types of fruit out there most of them are rich in fibre and full of vitamins.  Plus, fruit is generally low in calories making it a perfect breakfast choice if you are trying to control your weight.  As I said above most fruits go well with natural yoghurt but if you are in a hurry in the morning just pick up a couple of pieces of fruit and eat it on your way to work.  You will get plenty of vital vitamin, a healthy serving of fibre at a fraction of the calories that most other foods contain.

5) PROTEIN SHAKES:- Protein is very important for building muscle and can also help suppress your appetite.  Therefore, by having a protein shake for breakfast you can feed your muscles whilst avoiding the mid-morning hunger cravings.  Protein shakes are quick to prepare and very practical.  All you have to do is mix some protein powder with milk or water and it’s ready to drink.  Like yoghurt, protein shakes and fruit can be combined to make a highly nutritious breakfast.  Plus, they are both portable so you can have them while you’re on the move.  Next time you are in a rush and thinking about skipping breakfast grab a protein shake on your way out.  It will take less than a minute to prepare but will give you a much needed morning boost.

Throughout the month of December I have discussed the stresses and strains that the holidays bring.  During this time of year there is an increased chance of getting a cold or the flu and SAD is a very real possibility.  What’s more with numerous parties and social events it is harder than ever to maintain a healthy diet and to exercise regularly over the festive period.  With all this working against you, you really don’t want to start the day poorly.  Fill up your tank first thing with one of these healthy winter breakfast choices and you will put yourself in the best position possible to maintain your Christmas fitness.

What do you guys think about breakfast?  Do you agree that it is the most important meal of the day?  Do you have any further healthy breakfast suggestions?  What’s your favourite winter breakfast?

*****

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Merry Christmas from Free Fitness Tips

Hello Everyone.  I’m just leaving a quick post to wish you all a Merry Christmas.  This blog has grown a lot this year and that is down to the continued support of my readers.  I hope you all have a wonderful day, enjoy spending time with your family and get to have a rest after a tough year.

This month I have been writing about how you can keep your diet and fitness regime on track over the festive period.  I started the month by writing about the common cold & the flu and then moved on to discuss whether vitamin C can help reduce your chances of contracting them.  I then moved on to discuss how a good diet can help strengthen your immune system.  Next I wrote about seasonal affective disorder (SAD) a form of winter depression and how food can have a significant effect on your mood over the festive period.  Following this I talked about why sleep is so important over Christmas.  I then discussed 6 Christmas exercise ideas and 5 outdoor exercises you can do if you have the snow and you’re up to it.  After this I provided you with 4 top tips to improve your mood over the festive period.  I then finished off with a discussion of how important vitamin D is over Christmas and gave you 8 ideas for lightening your Christmas dinner.

I hope you have enjoyed these articles and that they help you keep some form of fitness routine going during the potentially tricky holiday period but if not don’t worry.  Today is about being able to rest and relax in good company – not watching what you eat and going to the gym.  If you have taken advantage of these articles that’s great.  If not it’s only one day and it’s not going to negate a year’s worth of fitness training.  Enjoy your Christmas day and make sure you have a good one.

*****

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8 Ways to Lighten your Christmas Dinner

With Christmas day just around the corner I thought today I would share with you some advice that you can use on the big day.  In some of my previous articles I have emphasised the importance of a healthy diet during the festive period.  Today I am going to expand on this topic and give you eight tips to help lighten your Christmas dinner.

1) DON’T PUT BREAD ON THE TABLE:- Most people tend to use bread as a pre-dinner appetiser.  The problem with this is that people often fill up on bread before the meal adding numerous calories without even realising it.  Instead why not try serving your guests a single slice of wholemeal toast with turkey pate and spinach as a festive starter.  This should satisfy your guest’s appetite before the main meal but also restricts them to a small portion cutting down on the total number of calories.

2) SLICE THE TURKEY INTO APPROPRIATE SIZES:- Turkey is the focal point of most Christmas dinner’s and it is a relatively healthy choice.  However, there is a temptation to wolf down slice after slice of this festive meat.  To prevent this slice the turkey into appropriate portion sizes before serving.  This simple but indirect trick should stop everyone overeating and your guests are likely to appreciate having their food on their plate ready to eat.

3) LIGHTEN YOUR GRAVY:- Most people now use gravy mixes to accompany their turkey.  Whilst these are convenient, adding spoon after spoon can quickly lead to lots of additional calories.  Instead try making a healthy, natural turkey gravy.  Take the bag of giblets that came with the turkey, chop an onion and some carrots (plus any other vegetables you desire) and add them to a large pot of water.  Turn up the heat and let them simmer in the pot for about an hour.  Once the hour is up drain the turkey stock into a jug or bowl.  When the turkey is cooked add the juices from the bottom of the roasting tray to this stock mix.  To thicken the gravy add a small amount of wholegrain flour to the mix.  If you want you can even add pepper and other spices until the desired taste is achieved.  This natural turkey gravy will probably taste even better than a gravy mix and be a lot healthier too.

4) PILE ON THE VEGETABLES:- Vegetables are easy to prepare and go well with turkey.  However, the biggest plus point is that they’re very good for you providing lots of vitamins and fibre with very few calories.  There’s plenty of different choices when it comes to vegetables.  You can get out the steamer and use it to prepare peas, sweetcorn, broccoli, carrots, sprouts and any other vegetables you can think of.  Alternatively, you can chop up some onions, garlic, pepper or mushrooms and roast them with the turkey.  Whichever vegetables you choose loading up the Christmas table with them is sure to stop people overindulging on turkey and stuffing.

5) USE SMALLER PLATES:- If you provide people with smaller plates they cannot fit as much food on them.  Therefore, the chances of you and your guests overeating are significantly reduced.

6) PUT WATER ON THE TABLE:- Water does not contain any calories and is essential for keeping your body properly hydrated.  However, if you have to leave the room and go to the kitchen sink to get some water then you are less likely to drink it.  Put a couple of jugs of chilled water on the table and keep them topped up throughout the Christmas meal.  This will ensure that you always have a glass of water at hand should you desire it.

7) KEEP CARBONATED DRINKS AWAY FROM THE TABLE:- Carbonated drinks are often full of sugar and chemicals.  However, you are likely to have some guests who want to drink them.  Therefore, they will more than likely have to be part of your Christmas dinner.  As a compromise keep them away from the main dinner table.  There will still be available to people who want to drink them but by keeping them away from the table you and your guests will be less likely to keep your glasses topped up with these calorie heavy drinks.

MAKE FRUIT PART OF YOUR DESSERT:- Dessert is often the most calorie laden part of the Christmas meal with cheesecakes, chocolate logs, Christmas pudding, mince pies and more.  However, if you use fruit then the dessert can be a much lighter part of your Christmas dinner.  Blueberries and natural yoghurt are a simple, tasty, sweet treat which take minutes to prepare.  Alternatively, you could make a fruit salad for all your guests.  Chop up a some apple, banana, oranges, pineapple and mix it with some fresh fruit juice in a large bowl.  Put this bowl in the fridge the night before and leave the fruit salad to soak overnight.  You don’t have to force these fruit based desserts on your guests but making them one of the choices at the table is a step in the right direction.

Ultimately, Christmas dinner is just one meal.  It is not going to destroy your fitness plans.  The meal should be secondary to spending time with family and friends.  However, if you follow these tips you should be able to spend some quality time with your loved ones and also enjoy a healthy holiday meal.

Now I’d like to hear from you guys.  Do you make an effort to keep your Christmas dinner light?  Do you have any further suggestions for adding some nutritional value to your Christmas ?  If so please leave me a comment.

*****

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The Importance of getting enough Vitamin D this Christmas

Vitamins are important nutrients that help your body function properly.  They all have different roles to play and a deficiency of any one vitamin can lead to a number of nasty side effects.  Whilst they are all equally important, vitamin D is perhaps even more important over Christmas.  In this article I will be discussing why vitamin D is particularly important over the festive period and how you can make sure that you get enough.

As I discussed in my previous article on vitamin D it is one of the fat soluble vitamins.  The main role of vitamin D is to help the body absorb calcium and phosphorous which both assist in the proper growth of bones and teeth.  It also helps protect the bones from diseases and has been linked with protection against colon cancer.  Both men and women are advised to get 0.01mg of vitamin D each day.

Not getting enough vitamin D can cause problems for both adults and children.  In children a deficiency can lead to rickets which delays teething and causes their bones to break, swell and fracture more easily.  In adults a lack of vitamin D can lead to osteomalacia, a condition similar to rickets where the bones become more fragile.

So as you can see getting your recommended daily allowance (RDA) of vitamin D is very important if you want to maintain healthy bones.  However, as I mentioned above it is perhaps even more important during the winter months.  Why?  Because unlike most other vitamins your body can produce its own vitamin D when exposed to sunlight hence it being nicknamed the ’sunshine vitamin’.  In fact experts suggest that spending 10-15 minutes in the sun each day will allow your body to produce sufficient levels of vitamin D.

In summer when the sun is shining brightly from dusk till dawn getting 10-15 minutes exposure each day is no problem.  You are more than likely to experience this level of sunlight through the general walking you do each day.  However, in winter it is a different story.  Daylight hours are limited and any sunshine you do experience is often dull in comparison to what you would get in summer.  Therefore, in winter it is very difficult for your body to get your vitamin D requirements from sunlight alone.

So how can you make sure you are getting enough of this vital vitamin in the winter months?  Well although your body can produce vitamin D it can also be sourced from food.  In the winter you will need to get the majority of your vitamin D from food because sunlight levels are low.  But which foods are rich in this vitamin?  The list below contains a selection of good vitamin D foods:
- Dairy products (such as butter, cream and eggs).
- Fortified Cereals.
- Milk (most types are fortified with vitamin D).

If you really struggle to get your RDA of vitamin D from diet alone then you may wish to consider supplementation.  If so Vitabase offer a great selection at fantastic prices.  However, you should be careful not to overdose on vitamin D supplements.  Getting too much of this vitamin has a number of negative side effects the worst of which is increased blood calcium levels.  This leads to calcium being deposited on various organs which can cause permanent damage.

Vitamin D is essential for the maintenance of healthy bones.  Unlike the other vitamins, your body relies on sunlight to get its RDA of vitamin D.  Over the festive period sunlight levels are extremely low so you need to make sure you are getting enough vitamin D from either your diet or supplements.  Hopefully, this article has given you the information you need to top up your vitamin D levels this Christmas.

What do you guys think?  Do you manage to get enough vitamin D over the festive period?  Do you have any other methods for getting your RDA of vitamin D over Christmas?  If so leave me a comment.

*****

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4 Top Tips for Improving your Mood this Christmas

In my last few articles I have been discussing how our mood often suffers at Christmas.  Not only do we have the stress of organising gatherings with family and friends, buying presents and the cold weather to deal with but we also have an increased chance of catching the common cold or the flu.  On top of this research has shown that the lack of sunlight in the winter months can lead to a type of winter depression called Season Affective Disorder (SAD).  However, it’s not all doom and gloom.  There are a number of things you can do to ensure your mood stays positive over the festive period.  In this article I will be providing you with four top tips for improving your mood this Christmas.

1) DO SOME EXERCISE:- Exercise causes the body to release endorphins and serotonin both of which help improve your mood.  So if you are feeling down at any time over Christmas why not go for a walk or head down to the gym?  Not only will you be burning those calories away but you could also cheer yourself up.  If you can brave it then try some of these winter activities.  Otherwise read about my 6 Christmas exercise ideas to ensure that you remain active over the festive period.

2) WATCH WHAT YOU EAT:- The food you eat does not just affect the size of your waist.  It can also affect your immune system and your mood.  Therefore, try and incorporate these foods into your Christmas diet.  Not only are they healthy choices but they could have a positive impact on your mood too.

3) GET SOME QUALITY SLEEP:- Getting enough sleep is important all year round but it is perhaps extra important over Christmas.  Due to the lack of sunlight in the winter months it is often difficult to wake up in the mornings so you really need to make sure you are getting at least 7 hours a night over the festive period.  Try to have a consistent bedtime which allows you to get a good amount of sleep and 30 minutes before this bedtime start winding down by turning off electrical items, brushing your teeth, turning out the lights and getting into bed.

4) GET A LIGHT BOX:- As I said at the start of this article winter can lead to a form of winter depression called SAD.  For some people this leads to mild feelings of depression but for others it is a lot more severe.  The cause of SAD is the low levels of light in the winter months.  One way to treat this condition is to get a light box.  You then sit two or three feet away from this light box for a couple of hours each day and you should notice improvements in your mood within three to four days.

Your mood is very likely to suffer over Christmas.  However, by following the measures discussed in this article you can stay chirpy over the festive period.  Exercise regularly, eat well, get your sleep and if necessary get a light box.  Hopefully, this will lead to you having a happy holiday period.

Do you guys have any further tips?  Does your mood ever suffer over Christmas?  If so leave me a comment.

*****

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5 Outdoor Exercises you can do this Christmas

In my previous article I discussed 6 Christmas exercises that you can use to stay fit over the festive period.  In that article I suggested that you join a gym, get some exercise DVDs or get a Wii fit so that you can exercise in an indoor environment that is warm and light.  However, if you can brave the winter weather and the cold outdoors there is plenty of scope for exercising outside this Christmas.  In this article I will be discussing five outdoor exercises that you can try over the holiday period (if you are brave enough).

1) GO SLEDDING:- As long as it snows then sledding is a great Christmas exercise.  All you need is a sledge and a hill.  You can get a sledge from Amazon and your local park should be able to provide you with a big hill.  Sledding is great fun and you can involve your family and friends.  Plus, you will burn quite a few calories whilst lugging the sledge up the hill.

2) HAVE A SNOWBALL FIGHT:- Snowball fights are another great exercise and this time you don’t even need a hill.  Split your family and friends into two teams and then let the snowballs fly.  Not only will you have a fantastic time but with all the running, ducking and diving you will be getting a good workout.

3) CLEAR YOUR DRIVE:- Your drive is going to need clearing at some point but why pay someone to do it when you can do it yourself?  Shovelling all that snow will help you burn the calories.  Plus snow can get quite heavy so it’s a good muscle building exercise too.  You can even get a little creative and turn it into a game.  Split the drive into two halves and then have a race between two teams to see who can clear their half first.  Not only will you have a clear drive and a bit of extra cash in your pocket but you will also burn some calories too.

4) GO ICE SKATING:- If there’s a frozen lake in your town then your local council may convert it into a makeshift ice rink.  If so why not head down with the family and have some fun?  You can race each other, try some impromptu figure skating or simply just skate around the rink.  Whatever you choose you are sure to enjoy yourself and you will give yourself quite a good workout too.

5) BUILD A SNOWMAN:- You may not think that building a snowman is good exercise but it can be.  All the walking around, scooping snow and building the snowman can quickly lead to lots of burnt calories.  Plus, it’s a great family activity and so is perfect for Christmas day.

Personally, I don’t like the exercising in the cold.  However, if you can brave it these fun activities will provide you with some great winter workouts.  They’re also activities that kids will love which makes them a great family choice.  Even a potentially mundane activity such as clearing your drive can be turned into a fun game so long as you are a little creative.  So if you are up to it put on your hat and gloves and take your family outside to enjoy these winter workouts over the festive period.

Now I’d like to hear from you guys.  Do you have any other outdoor activities that can be performed at this time of year?  Do you prefer working out inside or outside during the Christmas period?  Leave a comment and let me know.

*****

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6 Christmas Exercise Ideas

As I have been discussing in some of my previous articles Christmas is a difficult time when it comes to fitness.  Tempting foods are all around, the weather is generally poor and common colds and the flu are increasingly common.  This makes it very difficult to maintain an exercise routine over Christmas.  However, if you make proper plans then you should be able to maintain a proper exercise routine.  In this article I will be providing you with 6 top tips for maintaining an exercise routine over Christmas.

1) EXERCISE IN THE GYM:- I personally exercise in the gym so this one is not a change for me.  However, if you normally exercise outside you may wish to switch to the gym over the festive period.  Whether the gym is your first choice location for working out or not it is bright and warm.  Compare this to the outdoors which are generally cold and dark and you can see why the gym is probably the best exercise location for the festive period.

2) EXERCISE IN THE MORNING:- Christmas brings with it social gatherings most of which occur in the evenings.  Therefore, you may not get to exercise as much because you are busy socialising.  If this is the case then you may have to exercise in the morning over the festive period.  You may not like getting out of bed extra early but it may be the only way to fit it in during your busy Christmas schedule.

3) GET AN EXERCISE DVD:- If you normally exercise outside and can’t face the weather but you also can’t stand working out in a gym then an exercise DVD could be the solution.  Exercise DVDs are becoming increasingly popular and there are now DVDs available which cater to a number of needs including dance workouts, yoga workouts and bodyweight workouts.  You can check out Amazon’s entire range of fitness DVDs by clicking here or have a browse of the selection I have included below.  Not only will these DVDs help you stay fit and healthy over the festive period but they also could be the perfect Christmas present for you, a friend or a family member.

4) GET WII FIT:- I’ve only tried Wii fit once at a friend’s house but it’s great fun and an excellent alternative to exercise DVDs for the gamers out there.  It has a range of types of training you can choose including balance, strength and stamina.  Plus, it has a multi-player option meaning the whole family can join in.  This would make it a great present to get out after the Christmas dinner because it will incorporate all the guests and also allow you all to get some exercise and burn some calories.

5) BE INNOVATIVE:- Despite your best intentions the holidays are extremely busy and you simply may not have the time to fit in a full workout.  If this is the case you are going to have to be innovative and make exercise part of other tasks.  Try parking your car a bit further away from work or the shops when you do your Christmas shopping, go for a brisk walk during your lunch hour or do a few quick bodyweight exercises when you find yourself with a spare few minutes.  Consistency is one of the keys to a successful exercise routine and every little bit you do will help.

6) TRY AND STICK TO A HEALTHY DIET:- Christmas is a time when we are increasingly susceptible to the common cold and the flu.  On top of this we are more likely to feel down around Christmas time.  Both of these factors are likely to lower our motivation to exercise.  If you eat a poor diet too your motivation to exercise is going to be even lower.  I know it’s tough to stick to a perfect diet over Christmas and you will undoubtedly eat some junk foods.  However, if you plan to eat healthily when you can your motivation to exercise is going to be much higher.  Try to incorporate some of these mood foods and these immune system boosting foods into your diet and you are much more likely to have the motivation needed to perform your Christmas workouts.

Most of us will have worked hard to maintain an exercise routine throughout the year so it would be a shame to let it all go over Christmas.  Yes it is a difficult time of the year in terms of exercise and yes you want to have some time to relax.  Even if you don’t do as much exercise as you normally do make sure you do some over the festive period.  By doing this you will be in a much better fitness position when the New Year comes around.

How are you guys planning to fit exercise in this Christmas?  Have you got any additional tips you would like to share?  If so please leave a comment on this post.

*****

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The Importance of Getting Enough Sleep this Christmas

In the winter getting out of bed in the morning becomes decidedly trickier.  Instead of waking up to clear blue skies and bright sunlight we often wake up to dark, cold, wet weather.  However, it’s not just the weather that makes us want to stay in bed.  Research suggests that our circadian rhythms change over the winter months.  In this article I will be discussing why you may feel like staying in bed all day over the Christmas period, what you can do to get yourself up bright and early and why quality sleep is so important at this time of year.

As I mentioned above the urge to stay in bed is linked to our circadian rhythm.  When night falls and the light begins to fade our pineal gland starts to produce melatonin.  This triggers to the body that it is time to shut down for the night and let the cells recharge which makes us feel sleepy.  In the morning the light that comes through our eyes acts as a trigger for the pineal gland to stop producing melatonin.  This then signals to the body that it’s time to wake up and get on with the day.  However, in winter the light in the morning is often dull or non-existent so the body does not completely stop producing melatonin.  Therefore, we do not get the same wakeup signals in winter that we do in summer which makes it more difficult to get out of bed.

Getting enough sleep is important throughout the year but that’s a topic for another article.  Over Christmas your internal clock will be making it extra difficult for you to wake up so if you have not got enough sleep the night before waking up will be nearly impossible.  Therefore, you need to make sure that you get enough quality sleep as much as possible over the festive period so that waking up is as bearable as it can be.

So how do you go about this?  First, you need to make sure that you go to bed at a consistent time which allows you to get at least 7 hours sleep per night.  When you have decided on the time you will be going to bed start winding down about 30 minutes beforehand.  Turn off the TV, brush your teeth, change into your bed clothes, turn off the lights and get into bed.  In the morning when your alarm goes off get out of bed straight away.  Don’t press snooze.  Some people also find that dawn simulators are helpful.  These are devices which go off on a timed schedule and emit increasingly intense light until it is time for you to wake up.  This can then act as a trigger for your pineal gland to stop producing melatonin even if it is still dark outside.

Getting enough sleep is something I have always struggled with.  The temptation is always there to browse the Internet or watch some TV instead of going to bed.  However, I have been getting better by following the tips in this article. I know it’s difficult but try and follow the tips in this article and get some quality sleep this Christmas.  You will feel more awake and alert and your body will thank you for the additional time it has to rest and recharge.

Now I want to hear from you guys.  Do you often struggle to get enough sleep?  Do you feel extra tired over the festive period?  Do you have any extra tips for getting enough sleep over Christmas?

*****

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