Free Fitness Tips<title> » Christmas Diet http://www.freefitnesstips.co.uk Free Fitness Tips provides you with free diet, exercise, fitness and weight loss tips to help you lead a fitter and healthier life. Thu, 02 Sep 2010 12:01:01 +0000 en hourly 1 http://wordpress.org/?v=3.0.1 3 Healthy Christmas Dinner Desserts http://www.freefitnesstips.co.uk/3-healthy-christmas-dinner-desserts.html http://www.freefitnesstips.co.uk/3-healthy-christmas-dinner-desserts.html#comments Wed, 16 Dec 2009 17:38:31 +0000 Tom http://www.freefitnesstips.co.uk/?p=1495

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

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]]> http://www.freefitnesstips.co.uk/3-healthy-christmas-dinner-desserts.html/feed 0 8 Healthy Christmas Dinner Ideas http://www.freefitnesstips.co.uk/8-healthy-christmas-dinner-ideas.html http://www.freefitnesstips.co.uk/8-healthy-christmas-dinner-ideas.html#comments Tue, 08 Dec 2009 17:01:50 +0000 Tom http://www.freefitnesstips.co.uk/?p=1486

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.

8) 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

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]]> http://www.freefitnesstips.co.uk/8-healthy-christmas-dinner-ideas.html/feed 6 4 Healthy Christmas Dinner Starters http://www.freefitnesstips.co.uk/4-healthy-christmas-dinner-starters.html http://www.freefitnesstips.co.uk/4-healthy-christmas-dinner-starters.html#comments Fri, 04 Dec 2009 21:19:57 +0000 Tom http://www.freefitnesstips.co.uk/?p=1482

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

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]]> http://www.freefitnesstips.co.uk/4-healthy-christmas-dinner-starters.html/feed 6 Replace Christmas Candy with Dried Fruit and Nuts http://www.freefitnesstips.co.uk/dried-fruit-and-nuts.html http://www.freefitnesstips.co.uk/dried-fruit-and-nuts.html#comments Sun, 28 Dec 2008 22:27:07 +0000 Tom http://www.freefitnesstips.co.uk/?p=943

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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]]> http://www.freefitnesstips.co.uk/dried-fruit-and-nuts.html/feed 6 5 Healthy Winter Breakfast Ideas http://www.freefitnesstips.co.uk/5-healthy-winter-breakfast-ideas.html http://www.freefitnesstips.co.uk/5-healthy-winter-breakfast-ideas.html#comments Sat, 27 Dec 2008 17:20:56 +0000 Tom http://www.freefitnesstips.co.uk/?p=936

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 whole grain 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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]]> http://www.freefitnesstips.co.uk/5-healthy-winter-breakfast-ideas.html/feed 10 Merry Christmas from Free Fitness Tips http://www.freefitnesstips.co.uk/merry-christmas-2008.html http://www.freefitnesstips.co.uk/merry-christmas-2008.html#comments Thu, 25 Dec 2008 07:00:33 +0000 Tom http://www.freefitnesstips.co.uk/?p=931

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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]]> http://www.freefitnesstips.co.uk/merry-christmas-2008.html/feed 13 8 Ways to Lighten your Christmas Dinner http://www.freefitnesstips.co.uk/lighten-your-christmas-dinner.html http://www.freefitnesstips.co.uk/lighten-your-christmas-dinner.html#comments Wed, 24 Dec 2008 07:00:28 +0000 Tom http://www.freefitnesstips.co.uk/?p=926

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 whole grain 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 whole grain 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.

8) 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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]]> http://www.freefitnesstips.co.uk/lighten-your-christmas-dinner.html/feed 9 The Importance of getting enough Vitamin D this Christmas http://www.freefitnesstips.co.uk/vitamin-d-christmas.html http://www.freefitnesstips.co.uk/vitamin-d-christmas.html#comments Mon, 22 Dec 2008 16:27:03 +0000 Tom http://www.freefitnesstips.co.uk/?p=923

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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]]> http://www.freefitnesstips.co.uk/vitamin-d-christmas.html/feed 7 4 Foods that could Improve your Mood this Christmas http://www.freefitnesstips.co.uk/mood-food-christmas.html http://www.freefitnesstips.co.uk/mood-food-christmas.html#comments Thu, 11 Dec 2008 06:35:10 +0000 Tom http://www.freefitnesstips.co.uk/?p=875

Christmas is meant to be a time of joy and happiness where we spend quality time with our family and friends.  However, with an increased chance of catching the common cold or the flu, the poor weather conditions and the very real possibility of suffering from seasonal affective disorder (SAD) the festive period is not always as enjoyable as it should be.  Even if you are not suffering from SAD you can still find yourself feeling glum during the holidays for various reasons.  In these instances you may want to consider the impact of your diet.  What you eat can have a significant impact upon your mood and that’s why today I will be discussing four foods that can boost your mood over Christmas.

1) TEA:- If you are from England then tea is likely to be a staple of your diet.  Whenever you visit one of your friends or family one of the first questions always seems to be ‘Should I put the kettle on?  However, tea is not just a popular English beverage – it can also lift your mood.  In this study from the University College London (UCL) participants who drank tea were able to recover from stress more quickly and also had lower levels of the stress hormone cortisol in their blood.  So next time you feel down go make yourself a cuppa.  Not only will it give you a short period to relax but the ingredients in the tea could actually improve your mood.

2) DARK CHOCOLATE:- Chocolate is not a food you expect to find recommended on a health and fitness blog.  In most cases I would agree.  It’s full of sugar, has very little nutritional value and just does not offer the nutritional benefits that a lot of other foods can.  However, in terms of mood chocolate may have an advantage over the other ‘healthy’ food choices.  According to this article dark chocolate contains phenylethylamine which can help elevate our mood.  It also boosts serotonin levels (which reduces feelings of depression) and endorphin levels (which have been linked with a feeling of euphoria).  Although dark chocolate may indeed boost your mood that does not mean you can over indulge.  By all means next time you feel down have a piece of dark chocolate.  Just make sure you exercise some portion control.

3) SALMON:- Salmon is rich in vitamin D and omega 3 fatty acids.  It is particularly important to consume vitamin D as part of your diet during winter because you have less exposure to sunlight in the winter months.  On top of this vitamin D increases serotonin levels which can help boost your mood.  Research also suggests that the omega 3s found in salmon could improve your mood.  According to this article eating foods that are rich in omega 3s (such as salmon) increases grey matter volume in the area of the brain associated with mood and emotion.  It also suggests that people with lower blood levels of omega 3s were more likely to have a negative outlook on life.  Therefore, if you are feeling down this Christmas perhaps you are simply not getting enough of these vital nutrients.  Make salmon a part of your diet once or twice a week and hopefully this will have a positive impact on your mood.

4) NUTS:- If salmon is really not your thing then snacking on nuts is a viable alternative.  Walnuts are a particularly good choice because they are rich in omega 3s which (as discussed above) have a number of mood boosting properties.  Try taking a bag of nuts into work and use them for snacking.  Not only will you be avoiding unhealthy snacks such as crisps and cookies but you might get the added benefit of being in a better mood.

Mood is a complex series of emotions.  It is natural to associate mood with something that is happening in our lives.  Being overworked and the poor winter weather conditions are classic reasons that many people will use this Christmas to justify their bad moods.  Whilst these are all valid reasons very few people will consider the impact diet can have.  Try eating some of these mood foods over the Christmas period and see what impact they have.  Hopefully, they will help you have a very merry Christmas.

Have you guys had any experience with mood foods?  Are there any you think I should have included on my list?  Have you got any other tips for boosting your mood over the festive period?  I’d love to hear your thoughts so please leave a comment below.

Sources:
Chocolate and Mood Study
Omega 3s and Mood Study
Tea and Mood Study

*****

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]]> http://www.freefitnesstips.co.uk/mood-food-christmas.html/feed 10 6 Foods to Boost your Immune System this Christmas http://www.freefitnesstips.co.uk/foods-to-boost-your-immune-system.html http://www.freefitnesstips.co.uk/foods-to-boost-your-immune-system.html#comments Sun, 07 Dec 2008 11:46:40 +0000 Tom http://www.freefitnesstips.co.uk/?p=867

In one of my recent articles I discussed how Christmas unfortunately brings with it an increased chance of getting the common cold or the flu.  Since there are so many different types of cold and flu virus the body can never be completely immune to them.  However, by making sure your immune system is working at full strength you can ensure that your body is in the best position possible to fight the common cold or the flu if you contract them.  That’s why today I will be sharing with you six foods that can keep your immune system strong over Christmas.

1) ORANGES:- Oranges seem to be a lot more abundant over Christmas with the main reason being that people use them to make their own Christingles.  Luckily, they are also a rich source of vitamin C.  As I discussed in a recent post, whilst vitamin C does not have a significant impact on your ability to prevent colds it can help boost your immune system by promoting the production of white blood cells that fight infection.

Oranges are small, easy to carry and can be pretty much eaten at any time making them a perfect immune system boosting snack.  Try snacking on them at work or grabbing one instead of a mince pie next time the Christmas treats come out.

2) NUTS:- Nuts are another food that seem to get associated with Christmas.  Yesterday I walked through the supermarket and saw a packet of fruit and nuts rebranded as ‘Christmas’ fruit and nuts (I wonder how long it took them to come up with that :-)).  However, the marketing guys may have it right in terms of your immune system.  Nuts are rich in vitamin B6, vitamin B9, vitamin E and selenium.  Research suggests that both vitamin B6 and B9 support a healthy immune system.  Vitamin E and selenium work together to enhance the production of immune system B-cells (that produce antibodies to destroy bacteria) and also act as antioxidants (that protect the immune system’s cells from oxidative damage).

Nuts are also very portable and make the perfect snack to keep at your work desk.  If you find them too dry or bland then you could even pick up a ‘Christmas’ fruit and nut mix to give you some variety.  Not only are they a festive snack but they are much better for your immune system than the sweets and chocolates that will undoubtedly be offered around.

3) TURKEY:- Turkey is probably the most festive food you can find.  Unless you are vegetarian, it is highly likely that you will eat some turkey during the holiday period.  Luckily, it is quite a healthy choice and it is good for your immune system too.  It is rich in vitamin B1, B6 and zinc.  As discussed above the B vitamins have been linked with enhancing the immune system whilst zinc helps the body produce infection fighting white blood cells.

Unlike the other foods discussed in this article you are not going to have to go out of your way to get some turkey this Christmas.  It’s more than likely that turkey will be part of your Christmas meal and the leftovers can then be used to make some whole grain sandwiches that you can bring to work.  Alternatively, you can use the leftovers to cook up another meal such as a curry, casserole or stew.

4) MUSHROOMS:- Mushrooms are not very festive at all.  However, they are good for your immune system (and in my opinion very tasty too) so you should try to incorporate them into your Christmas meals.  Mushrooms are rich in a number of B vitamins, vitamin C and zinc all of which can help boost your immune system (as I discussed above).  Research also suggests that mushrooms activate the T cells of the immune system which help the body defend itself from viruses and infection.

Mushrooms are available in all supermarkets and most small grocery stores.  They are amazingly versatile and can be eaten with most foods.  I use them in curries, fajitas, pasta bakes, salads, omelettes and much more.  Since it’s Christmas you should have lots of turkey left over so why not make a turkey casserole, stew or curry and throw in lots of mushrooms.  Not only will it add a new level of texture and taste to the meal but it will also keep your immune system in top shape.

5) GREEN TEA:- Green tea isn’t the most popular drink around Christmas with hot chocolate and coffee being most people’s first choice.  However, of the hot drinks available it is one of the best for your immune system.  Research suggests that green tea can enhance the disease fighting capacity of the immune system’s T cells.

Green tea is relatively easy to source and available from most supermarkets.  Whilst the taste may take some getting used to it can be drank at any time during the day.  All you need is access to some hot water.  You don’t have to replace all your hot drinks with green tea but if you normally have six cups of coffee and tea per day, why not try replacing three of them with green tea?  That way you will still be able to have your normal hot drinks whilst also boosting your immune system.

6) YOGURT:- Yogurt has gained a lot of publicity recently with a lot of companies now selling it as a ‘natural immune system booster’ in small bottles.  Although it’s not a very festive food, research suggests that these companies are right.  A lot of the cells that power the immune system are found in the gut and yoghurt contains pro-biotics which help keep the gut healthy.  A healthy gut therefore supports a healthy immune system.

Yogurt is available in most supermarkets and small grocery stores.  Plus, you do not need to go for the bottled ‘natural immune system boosters’.  A pot of natural or live yoghurt can do just as much for your immune system and costs a lot less.  Whilst I find natural yoghurt quite plain on its own, if you eat it with fruit such as blueberries or pineapple it becomes a really tasty meal.  I have natural yogurt and fruit for breakfast most mornings so why not try having yogurt first thing in the morning or even have it as a dessert option on Christmas day.  It’s still very tasty and will do much more for your immune system than the mince pies and cakes.

I hope this article has helped you understand how you can keep your immune system strong this Christmas.  Whilst some (or even most of these foods) would not be your first festive food choice they will do wonders for your immune system.  Try incorporating them into your diet using some of the suggestions I have suggested and hopefully you can avoid any colds and flu this Christmas.

What do you guys think?  Are there any foods I have missed that can help people boost their immune system?  Do you have any extra special serving suggestions and recipes for the foods I have listed?  If so leave a comment on this post.

*****

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