8 Fitness Christmas Present Ideas

Now that Christmas is just around the corner you would hope to have all your presents bought, wrapped and placed under the tree.  However, every year it always seems that there are a few people who you just cannot find the right gift for.  So this year why not tackle the problem by introducing them to the world of fitness with one of the eight Christmas present ideas listed below.

1) FOOTBALL:- Christmas is traditionally a time where exercise takes a back seat.  So why not mix it up this year by getting someone a football?  Not only is it a perfect present for most boys but it can also be used to give the whole family some exercise over the festive period.  Simply drag everyone away from the TV for a few hours and suggest a Christmas kick around in your local park.

2) GRIPMASTER:- Whilst I have not yet personally tried the Gripmaster product I have read numerous positive reviews and it looks like a fantastic product.  Unlike most other grip strengthening products, the Gripmaster allows you to exercise each finger individually which means you can work on any weak fingers and bring them all up to equal strength.  Since it is portable and unique the Gripmaster is a great, fun way to gently initiate a friend or family member into the world of fitness.

3) GYM MEMBERSHIP:- Most gyms run offer trial memberships and a lot of them offer special festive deals on these.  So if you cannot think of any tangible Christmas gifts that would be suitable for a certain person this year, get them a gym membership.  If the person in question does not need too much motivation to start exercising then a standard gym membership should do.  However, if they need a little extra push you may want to get them a few introductory sessions with a personal trainer.

4) IPOD:- The iPod is not specifically a fitness product.  However, music is a great motivational tool to get people exercising.  It can make jogging more fun, help you power through a tough gym workout or give you the push you need to do some exercise when you really do not feel like it.  So if there is someone on your gift list who needs a little inspiration to get them exercising perhaps the iPod is a perfect present for them.  If they already have an iPod you could try “borrowing” it, purchasing some motivational tunes, loading them on to the iPod and then giving it back to them in time for Christmas.

5) NINTENDO WII:- If there is a gamer in your circle of family and friends who you want to make a little more active then the Nintendo Wii is the perfect present to combine your interests.  They will love it because they get a brand new games console and you will succeed in getting them more active because they will have to move around every time they play on the Wii.  If they already have a Wii then go one step further and get them Wii Fit – a videogame that is specifically focussed on improving your fitness.

6) POWERBALL:- The Powerball is another potential Christmas present that is both fun and promotes exercise.  The technique takes a while to get used to but once you master it the Powerball becomes very addictive and you will find yourself competing against friends and family members to get the highest score.

7) ROCKY BLU RAYS AND DVDS:- With the Christmas weather getting colder and colder it becomes increasingly difficult to find the motivation to exercise.  It can be very tempting to just sit on the couch in front of a warm fire and catch up on the festive films.  So why not give that special someone the motivation they need to exercise over Christmas by getting them one or more of the Rocky films?  After watching one of these films the recipient will be raring to go and start training like Mr Balboa himself.

TRAINERS:- Do you know anyone who you keep trying to get to train with you only for them to say they do not have the right equipment?  Well this year you can cut the excuses and get them a gift by giving them some trainers for Christmas.  Then next time you go ask them to come training it will be the perfect opportunity to test out their new present.

If you are looking for that last minute Christmas present then I hope this article has given you some ideas.  Whoever you are buying for the list above should contain a suitable gift.

3 Healthy Christmas Dinner Desserts

When it comes to festive desserts mince pies and Christmas pudding are almost always on the menu.  Whilst both are tasty, traditional treats they are also high in calories and refined sugar plus they often contain dangerous trans fats.  So this year why not try and add some healthy options to your Christmas dessert menu by using the three suggestions I have provided below?

1) FRUIT SALAD:- Fruit salad is a simple, healthy dessert choice.  All you need is a selection of your favourite fresh fruit and some fruit juice.  Once you have your ingredients chop the fruit, put it in a large bowl and pour in the juice.  To finish place the bowl in your fridge overnight so that the juices can soak into the fruit.  The health benefits of fruit salads depend upon the fruits you choose but almost all types are rich in fibre and a selection of vitamins.  Fibre promotes good bowel health and improved blood sugar control whilst vitamins help your body perform a number of vital functions.  Plus, since most fruits are rich in fibre and water they are a low calorie alternative to other desserts.

2) NATURAL FRUIT SMOOTHIES:- Fruit smoothies are a fantastic alternative to fruit salads that offer similar health benefits and give your dessert that unique twist.  To create your own fruit smoothies you need a blender, a selection of your favourite fruits, some fresh fruit juice and some milk.  To prepare you simply add all the ingredients to a blender, blend and pour.  If you are struggling for smoothie ideas then you should check out FlowerCarole.com which contains over 350 natural smoothie recipes.

3) NATURAL YOGURT WITH BLUEBERRIES:- Natural yoghurt contains high levels of the B vitamins, calcium, potassium and protein.  Natural yoghurt’s health benefits include supporting strong bones and strengthening your immune system.  Although natural yoghurt does contain some refined sugar it contains much lower levels than most other dessert options.

Mixing the natural yoghurt with blueberries adds some natural sweetness to the dish plus some fibre and vitamin C.  The health benefits of blueberries include improved brain health, promoting healthy vision, protection from certain cancers (including colon cancer and ovarian cancer) and protection from damaging free radicals.

Christmas wouldn’t be Christmas without Christmas cake, Christmas pudding and mince pies.  However, by offering the alternatives discussed above you can get the best of both worlds and provide your guests with a choice of healthy and traditional Christmas desserts.

Sources:
FlowerCarole.com
World Health Foods

*****

Want an early Christmas present?  Click the banner below to grab a copy of Lose Weight for the Holidays:

5 Christmas Party Survival Tips

Over the festive period parties are as much of a certainty as mince pies and Christmas trees.  Everyone likes to let their hair down and party after a long, hard year.  However, too much partying can have negative implications on your fitness goals.  It can leave you feeling tired and run down which consequently means that exercise and healthy eating take a back seat.  That is why today I am going to provide you with five Christmas party survival tips.

1) MODERATE YOUR ALCOHOL INTAKE:- This may be one of the biggest clichés in Christmas party articles.  However, my advice is slightly different to the normal advice on offer.  I understand that it is difficult to moderate your alcohol intake at every party you attend.  Furthermore, the occasional heavy night is not going to have long term implications on your fitness goals.  So instead of moderating your alcohol consumption on a party by party basis, why not instead try and moderate your alcohol consumption over the entire festive period?

You probably have a good idea of how many festive events you will be attending where alcohol is on offer.  Your office Christmas party, Christmas dinner, the traditional nights out you have with your friends over the festive period and New Years Eve are all days that you can earmark in advance as potential heavy drinking sessions.  Once you have identified all these days, map them out on a calendar.  Then try and split them 50/50 between days where you will be drinking and days where you will be avoiding or seriously moderating your alcohol intake.  For example, you may want to drink at your office Christmas party, on the traditional Christmas Eve night out with your friends and on New Years Eve.  If this is the case then avoid the alcohol on Christmas Day, volunteer as the designated driver when you go out for a few Boxing Day drinks and just have a couple at your neighbour’s Christmas party.  By moderating your alcohol intake in this way you can ensure that you do not have a constant Christmas hangover whilst still enjoying a selection of the festive parties.

2) HAVE A GOOD MEAL BEFORE YOU PARTY:- This is another popular cliché but also excellent advice.  Christmas parties are often loaded with high calorie treats and if you go to the party on an empty stomach then you are much more likely to get hungry and indulge.  By eating a good meal before you start partying you can ensure that you get some good, nutritious food in your body and minimise any snacking you do at the party.

3) EAT SELECTIVELY AT THE PARTY:- If you do decide to eat at the party then make sure you eat selectively.  Certain party snacks are a lot healthier than others.  Avoid the sausage rolls, pork pies and Chocolate cakes.  Instead go for the fresh, natural slices of meat, fruit portions and salad bowls.  Not only are these lower in calories but they also provide your body with high levels of fibre, protein and vitamins.

If you think it will be too difficult to avoid the unhealthy food at every party you attend then take the same approach that I have recommended with alcohol.  Map out the parties where you know food will be on offer in advance.  Then split them 50/50 between parties where you will be avoiding the processed foods and parties where you will let yourself indulge.

4) EXERCISE AFTER A HEAVY PARTY:- Exercise is probably the last thing you feel like doing if you have a particularly heavy party session.  Drinking lots of alcohol or eating lots of junk food does not leave you feeling very fresh the next day.  Whilst it is true you cannot compensate for a poor diet with exercise, a post party workout can partially offset the negative effects and at the very least help you burn off some of those excess calories.  So if you know it is going to be a big party, set your alarm to get yourself up nice and early the next day.  When it goes off, face the hangover head on and do some exercise.  If you are stuck for ideas hitting the gym, going for a jog or going for a bike ride are all good ways to combat a particularly heavy party.

5) MAKE SURE YOU CATCH UP ON YOUR SLEEP:- Just because it is party season does not mean everything else stops.  You still have to go to work (unless you are one of the lucky people who gets an extensive Christmas break) and keep up with all your other duties.  This means that something has to give.  Very often it is your sleep that starts to suffer over the festive period.  If you have a mid-week party to attend but still have to be at work first thing in the morning then a lack of sleep is unavoidable.  However, you can minimise the impact of these late nights by catching up on your sleep elsewhere.  If you have a Thursday night party but know that your Wednesday evening is going to be quiet, make the effort to get in bed extra early on the Wednesday night.  By catching up on your sleep in this way you will feel much less fatigued as the festive period goes on and be much more refreshed when the new year comes around.

Whilst it is extremely difficult to stay as focussed on your fitness over Christmas as you do during the rest of the year, you can maintain some momentum whilst also enjoying the traditional Christmas get togethers.  Hitting the gym everyday, avoiding all alcohol and not eating any Christmas treats is unrealistic.  However, the tips above should give you the balance you need to party whilst not completely derailing your fitness regime.

8 Healthy Christmas Dinner Ideas

Christmas dinner is normally filled with tasty treats.  Roast potatoes, stuffing and thick gravy are all regular fixtures in this festive meal.  Whilst these are delicious foods they are often rich in calories and low in nutrients.  That is why today I am providing you with eight healthy Christmas dinner ideas.

1) BEEF:- When it comes to the Christmas roast, turkey is by far the most popular choice.  However,  if you fancy something a little different this year I highly recommend a nice succulent joint of beef.  In recent years people have avoided red meats because of their relatively high saturated fat content but evidence suggests they may not be as bad as people think.  In fact saturated fats have a number of health benefits that other fats cannot provide.  They improve the health of your brain, liver and lungs, help your body absorb essential fatty acids, promote strong bones, support your immune system and can actually lower your heart disease risk.  Beef is also rich in B vitamins, iron, phosphorous, protein, selenium and zinc which can help protect against colon cancer and osteoporosis (reduced bone density).

Timing is everything when roasting beef.  When cooked to perfection a beef joint can be just as tender as turkey.  However, overcooked beef is chewy and difficult to eat.  Delia Online has a great guide to getting your roast just right so if you decide to go with beef this year you should check it out.

2) CARROT MASH:- Mashed carrots offer a lower calorie, more nutrient rich alternative to mashed potatoes.  They are rich in fibre, vitamin A, vitamin C, vitamin K.  The main health benefit of carrots is that they support strong vision and strong night vision through their extremely high vitamin A content.  They also promote good colon and lung health plus they can help keep your blood glucose levels under control.

3) GREEN BEANS:- Green beens are a nutrient filled powerhouse.  They are rich in calcium, copper, fibre, iron, manganese, phosphorous, potassium vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B9, vitamin C and vitamin K.  Green beans are a great vegetable for Christmas dinner as they add some texture to the meal.  Their main health benefits include improved calcium absorption, reduced heart disease risk and a stronger immune system.

4) HOMEMADE GRAVY:- Gravy is a key fixture in most Christmas dinners.  However, most people go for the easy option and use gravy mixes which are often high in calories and salt.  Making your own gravy is relatively simple and gives you full control over the ingredients.  Whilst homemade gravy is not exactly a healthy food it is a much healthier, lower calorie alternative to packaged gravy mixes.

To make your own gravy you will need stock, pan drippings (from the meat you are cooking) and some flour or cornstarch (to add thickness).  You may also want to throw in some salt, pepper, herbs or spices to give your gravy that little extra kick.  To begin put the stock and pan drippings into a saucepan.  Then slowly heat the saucepan until the mix is simmering.  Next add the flour or cornstarch to the saucepan one spoon at a time and whisk the mixture until the desired thickness is achieved.  For more detailed gravy recipes check out this post from the Healthy Eats blog.

5) MUSHROOMS:- Mushrooms are not a typical Christmas vegetable but they are very nutritious and go well with most roasted meats.  They contain high levels of multiple B vitamins, fibre, potassium, selenium and zinc.  Mushrooms have multiple health benefits which include protecting your body’s cells from free radicals, supporting a strong immune system and reducing your risk of developing certain types of cancer (including breast cancer and colon cancer).

6) PEAS:- Peas are nutrient packed little pods.  They contain high levels of copper, fibre, iron, manganese, potassium, phosphorous, vitamin A, multiple B vitamins, vitamin C and vitamin K.  The health benefits of peas include keeping your bones strong, keeping your heart healthy, reducing your risk for a variety of cancers and supporting energy producing cells of your body.

7) ROASTED PARSNIPS:- Roasted parsnips are a nutrient packed, low calorie alternative to the festive favourite roast potatoes.  They are rich in copper, fibre (particularly soluble fibre), manganese, magnesium, multiple B vitamins, vitamin C and vitamin K.  The particularly high soluble fibre content in parsnips means that they can improve improve your absorption of vitamins and minerals, improve blood glucose control in your body and lower your risk of heart disease.

TURKEY:- As I mentioned above turkey is the traditional choice when it comes to the Christmas roast.  Not only is it traditional but nutritionally it is a very good choice too.  Turkey contains high levels of protein, phosphorous, selenium, tryptophan, vitamin B3 and vitamin B6.  Turkey offers multiple health benefits for your body with vitamin B3 and B6 supporting both heart health and energy production whilst selenium offers strong cancer protection.

As you can see, healthy eating does not have to go out of the window just because it’s Christmas day.  Try adding some of the above foods to your Christmas meal this year and you can enjoy food that is both tasty and nutritious.

Sources:
How To Roast Beef (Delia Online)
Make your own Gravy (Healthy Eats Blog)
World Health Foods

*****

Want an early Christmas present?  Click the banner below to grab a copy of Lose Weight for the Holidays:

4 Healthy Christmas Dinner Starters

When it comes to Christmas dinner healthy eating is usually the last thing on people’s mind.  However, with a little thought and preparation you can start the meal in a healthy way whilst still enjoying the foods you eat.  That is why today I am giving you a list of four healthy Christmas dinner starters.

1) HOMEMADE SOUP:- Soup is a popular starter to many meals and Christmas dinner is no exception.  However, the problem is most people go for canned soup which often contain high levels of sodium and are full of chemicals.  Fortunately, this problem can be solved by making your own soup.  Making your own soup is not as difficult as you might imagine and ensures that it contains only natural ingredients.  By using natural meats and vegetables you can create a healthy starter that is rich in fibre, protein and vitamins all of which help your body function properly.

To make your own soup you first need to create a stock.  Next you prepare the additional ingredients.  Then you combine the stock with the additional ingredients, simmer (usually for about 20 to 30 minutes) and your soup is ready.  Unfortunately, I do not have any homemade soup recipes on this blog but I have found an excellent resource for you.  Healthy Eating Made Easy explains how to prepare both chicken and vegetable stock and has 13 homemade soup recipes that use just natural ingredients.

2) MELON:- Melon is another popular choice when it comes to starters.  It is also one of the healthier choices being rich in vitamin A, the B vitamins, vitamin C, vitamin E and the antioxidant lycopene.  Together these ingredients help protect your body from damaging free radicals (harmful substances that are a by-product of reactions with oxygen).  Lycopene has also been shown to protect your body from a variety of cancers including breast cancer, colon cancer and lung cancer.

3) SALAD:- Salad is probably the most popular stereotype for a healthy meal.  However, there is a lot of truth in this stereotype.  Salads are rich in natural ingredients and are generally low in calories.  The health benefits of salads depends on the ingredients you use but most salads contain high levels of fibre, vitamins and minerals which all support optimal health.

Salads are even easier to make than homemade soups because there is little to no cooking involved.    In most cases you just throw some fresh ingredients together, make a simple olive oil dressing and the salad is ready to go.  If you fancy having salad as a starter this Christmas then you should check out Salad-Recipes.co.uk which has a fantastic selection of recipes to choose from.

4) SMOKED SALMON:- Smoked salmon is a great source of omega 3 essential fatty acids, magnesium, phosphorous, protein, selenium, vitamin B3, vitamin B12 and vitamin D.  Since it comes ready to eat smoked salmon is a very simple starter that can be served directly on a plate.  The main health benefits of salmon come from the omega 3 essential fatty acids which promote improved brain health, protect you from certain cancers (including ovarian cancer and prostate cancer), protect your from heart disease, reduce inflammation and support healthy vision.

Healthy eating and Christmas dinner can go hand in hand.  So why not start your meal the right way and give one of the above suggestions a try this year?

Sources:
Healthy Soup Recipes (Healthy Eating Made Easy)
Salad-Recipes.co.uk
World Health Foods

*****

Want an early Christmas present?  Click the banner below to grab a copy of Lose Weight for the Holidays:

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?

*****

Want an early Christmas present?  Click the banner below to grab a copy of Lose Weight for the Holidays:

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?

*****

Want an early Christmas present?  Click the banner below to grab a copy of Lose Weight for the Holidays:

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.

*****

Want an early Christmas present?  Click the banner below to grab a copy of Lose Weight for the Holidays:

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.

*****

Want an early Christmas present?  Click the banner below to grab a copy of Lose Weight for the Holidays:

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.

*****

Want an early Christmas present?  Click the banner below to grab a copy of Lose Weight for the Holidays:

Next Page »