As the year draws to a close you are probably winding down, enjoying the festivities and preparing for your New Year celebrations. Unfortunately, the end of the year also brings with it an increased risk of contracting the common cold and the flu. These viral infections can leave you feeling weak, tired and in the worst cases completely bed ridden.

The good news is that you can protect yourself by supplying your body with the right foods. Making the correct dietary choices gives your body the fuel it needs to supercharge your immune system and fight these nasty infections. Today I will be helping you fuel up with 10 natural foods that fight colds and flu:

1) ALMONDS

Almonds are a healthy snack that can be eaten any time you feel a little peckish. They help fight colds by supplying your body with 4 powerful nutrients – gallocatechol (which may boost the immune system based on provisional studies), protein (which is used to create the antibodies that the immune system uses to fight disease), vitamin B2 (which keeps your immune system healthy) and vitamin E (which supports the production of bacteria killing B cells).

Cold & Flu Fighting Nutrients In Almonds:

2) BEEF

Beef is a tasty meat that can be eaten as part of a roast or mixed in with chilli peppers and mushrooms to create a highly effective, cold and flu fighting stew. It gets its immune boosting properties by being rich in iron (which supports the production of antibodies and immunity building T cells), protein, selenium (which helps the body produce antibodies) and zinc (which supports the production of various white blood cells).

Cold & Flu Fighting Nutrients In Beef:

3) CHILLI PEPPERS

If you are a fan of spicy foods then you will be happy to see chilli peppers on this list. These scorching vegetables can be used to create a curry or spice up any dish. They contain high levels of 4 nutrients that protect against the common cold and the flu – beta carotene (which is converted into the immune system boosting vitamin A), capsaicin (which relieves the congestion associated with colds and flu), vitamin B6 (which supports a healthy immune system) and vitamin C (which supports the production of white blood cells).

Cold & Flu Fighting Nutrients In Chilli Peppers:

4) GARLIC

As long as you are not planning to head out later on, eating garlic is a perfect way to stop yourself contracting the common cold or the flu. If you are feeling adventurous you can eat a whole clove of garlic raw.  However, if that doesn’t sound too tasty, you can chop a clove or 2 into small pieces and add them to your cooking. The reason garlic is so effective at preventing these viral infections is because it is full of germanium (which boosts the immune system by increasing the number of antibody forming cells and  increasing the effectiveness of the immune system), protein, selenium, vitamin B1 (which strengthens the immune system), vitamin B6 and vitamin C.

Cold & Flu Fighting Nutrients In Garlic:

5) GINGER TEA

If you are full of cold or flu then a hot drink is exactly what you need. However, hot water alone only numbs your throat and does not deal with the actual infection.  By making that hot drink a ginger tea you get an extra protective kick. Ginger tea is loaded with the phytonutrient gingerol which boosts the immune system by stimulating the production of dermicidin (a protein that protects against invading microorganisms).

6) GREEN TEA

Green tea is most well known for its cancer fighting properties.  However, cancer prevention is just 1 of the many health benefits associated with drinking this hot beverage.  Provisional studies suggest that the gallocatechol and theaflavin in green tea are both very effective at keeping your body safe from the common cold and the flu.  Further studies are needed before these virus fighting properties can be confirmed but it certainly won’t do any harm to treat yourself to a cup or 2 of green tea each day.

Cold & Flu Fighting Nutrients In Green Tea:

7) MUSHROOMS

Mushrooms are a highly nutritious vegetable that can be added to many meals. If you are stuck for ideas, try mixing some mushrooms in with the leftover turkey from Christmas dinner to create an immune boosting casserole. In terms of nutrients, mushrooms contain high levels of selenium, the B complex vitamins B1,B2, B3, B5, B6, B9 (which work together to strengthen the immune system) and zinc. This powerful combination makes mushrooms an excellent choice for anyone who is trying to prevent a cold or the flu.

Cold & Flu Fighting Nutrients In Mushrooms:

8) ORANGES

Oranges are a juicy snack that can be eaten at any time of the day.  They are a popular choice when it comes to protecting against colds and the flu due to their high vitamin C content.  However, this is not the only ingredient that makes oranges so effective.  They are also rich in the immune boosting nutrients beta carotene, hesperidin, vitamin A, vitamin B1 and vitamin B9.

Cold & Flu Fighting Nutrients In Oranges:

9) YOGURT

Yogurts are an excellent cold and flu fighting food. They can be eaten on their own or if you want to double their viral fighting properties you can chop up some almonds and mix them in.  Alternatively, you can add some berries to the yogurt to create an all round health boosting snack.  In terms of nutrients, yogurts contain high levels of vitamin B2, vitamin B5, vitamin B12 and zinc. However, the main reason for their effectiveness is lactobacillus casei – a bacteria which boosts the immune system.

Cold & Flu Fighting Nutrients In Yogurt:

10) TURKEY

Turkey is not just the traditional Christmas roast. It is also a fantastic way to keep your body safe from colds and the flu.  Turkey’s protective properties come from its impressive nutrient profile. It is packed full of protein, selenium, vitamin B3, vitamin B6 and zinc which collectively give the immune system a real kick.  So if you want to minimise your chances of contracting these viral infections make sure you take full advantage of all the Christmas dinner leftovers.

Cold & Flu Fighting Nutrients In Yogurt:

SUMMARY
If you normally suffer from the common cold or the flu during winter, try changing your diet this year. The foods listed above all contain specific cold and flu fighting nutrients which will keep you safe from these viral infections. As an added bonus, they are also rich in other vitamins, minerals and phytonutrients which will give your health a real kick. So put the Lemsip down and instead fill up on these foods that fight colds and flu.
Now I want to hear your thoughts. Do you suffer from the common cold or the flu every year? Do you have any other natural remedies to add to this list? Let me know by leaving a comment.

Christmas is a time when your diet usually takes a back seat. Tasty treats are always on offer, alcohol is flowing constantly and you will probably eat more 3 course dinners this month than you will have done for the entire year. Whist it is almost inevitable that your diet will suffer over Christmas, if you follow a few simple steps you can make sure it does not completely fall apart. Today I am going to give you those steps with the Free Fitness Tips Christmas Diet Checklist.

1) CONSUME LOW CALORIE ALCOHOL

Don’t get too excited when reading this. I’m not saying you need to make sure you are drinking alcohol every day as part of your Christmas diet. However, when you do drink alcohol you need to keep an eye on the calories. Some alcoholic drinks contain over 600 calories per glass and when you consider how much you may be drinking over Christmas, this can quickly add up. To avoid all these excess calories see if you can drink something from the list below:
- Champagne = 100 calories per small glass.
- Low Calorie Beers = Between 84 and 106 calories per bottle.
- Low Calorie Cocktails = Between 100 and 200 calories per glass.
- Dry White Wine = 83 calories per small glass.
- Straight Spirits = 55 calories per single measure.

2) EAT SOME NUTRIENT RICH CARBOHYDRATES

Carbohydrates are often the enemy when it comes to Christmas. Chocolate, Christmas pudding, cake and mince pies are all high in calories and carbs but low in nutritional value. I’m not going to tell you to avoid these foods completely as that wouldn’t be any fun. However, try to make sure you are eating at least 1 low calorie, nutrient rich carbohydrate every day (more if possible) as part of your Christmas diet. This will supply you with the health boosting dietary fibre, vitamins, minerals and phytonutrients you need to keep your body going over the festive period. If you are not sure which healthy carbohydrates you should choose I have listed a few suggestions for you below:
- Apples.
- Bananas.
- Bell Peppers.
- Blueberries.
- Chilli Peppers.
- Green Peas.
- Mushrooms.
- Onions.
- Oranges.
- Spinach.

3) EAT SOME HEALTHY FATS

The chances are that you will be eating a lot of fatty foods this Christmas. Many of the carbohydrate rich festive treats listed above are also high in fats. However, if you are eating these foods you won’t be getting a good mix of healthy fats. Fortunately, this can be remedied by snacking on nuts every day. Not only are nuts a great source of healthy fats but they are also a brilliant source of dietary fibre, vitamins, minerals and phytonutrients. If you are not a big nut eater and don’t know where to start then give some of the nuts on the list below a try:
- Almonds.
- Brazil Nuts.
- Chestnuts.
- Hazelnuts
- Macadamias
- Pecans.
- Pistachios.
- Walnuts.

4) FILL UP ON PROTEIN

Getting high quality protein over Christmas is not difficult. After all turkey – the traditional Christmas dish is packed full of this cell building nutrient. So simply fill up on turkey at every opportunity and you will give your body more than enough protein over the festive period.

If you find that you are getting sick of turkey, eggs are another fantastic way to fit protein into your Christmas diet. All you need to do is cook a few up for breakfast a few times a week.

SUMMARY

If you try to stick to this checklist each day over Christmas, your diet should be in relatively good shape when you enter the New Year. Following the instructions above will allow you to get some healthy carbs, healthy fats, high quality protein and most importantly a good helping of micronutrients over the festive period. Whilst it is perfectly OK to enjoy yourself and indulge in the festive treats, using the Free Fitness Tips Christmas Diet Checklist will help keep you on track.

Now I want to hear your thoughts. Do you pay attention to what you eat over Christmas or do you give yourself a few weeks off completely? Do you believe it’s important to still get adequate nutrients even if you are enjoying festive treats? Let me know by leaving a comment.

Beer is probably the last thing you would expect to be promoted on a fitness website. It is high in calories, low in nutritional value and does very little for your health. However, that does not change the fact that a lot of people (myself included) enjoy drinking beer. This is especially true over Christmas.

Unfortunately, all this extra beer can quickly lead to festive weight gain. Most cans of premium lager contain over 200 calories which means that just 5 cans can take you over the 1,000 calorie mark. When you combine this with all the treats and 3 course Christmas dinners that are on offer, the impact of beer on your waistline can be quite severe.

The good news is that not all beers are created equal and there are low calorie options available. In this article I am going to be providing you with 3 low calorie beers that you can try this Christmas.

1) BUDWEISER 66

Budweiser 66 is a weaker 4% version of the standard 5% Budweiser lager. In terms of calories it weighs up quite favourably. A 300 millilitre (ml) bottle of Budweiser 66 comes in at just 84 calories and contains 1.3 units of alcohol which equates to just 70 calories per unit.

In terms of taste, Budweiser 66 has mixed reviews. When MSN Him ran a taste test on the lager it got 1 no, 1 maybe and 2 yes’s. The blogger Pete Brown said that “The beer is perfectly pleasant. Just not a lot going on with it.” However, his girlfriend did enjoy it and said she would drink it again.

Personally, I have not yet tried Budweiser 66 although I do quite like the taste of standard Budweiser so I will definitely be testing it in the run up to Christmas.

2) COORS LIGHT

Coors Light is a premium light beer and contains 4.5% alcohol. Due to the increased alcohol content, Coors Light is slightly higher in calories with a standard 330ml bottle containing 106 calories and 1.5 units. However, when you combine the calories and the units it adds up to an impressive 71 calories per unit.

Like with Budweiser 66, the opinions on Coors Light are mixed but generally favourable. It has a score of 3.8 out of 5 on ViewPoints.com with the most favourable review describing it as a “great beer to just cool you down without weighing you down” and the most critical review labelling it as “beer flavoured water”.

I have had Coors quite a few times in the past and I really like it. Whilst it does not have a strong taste it is really light and refreshing. I find when I drink other beers I feel quite bloated and groggy after a few. However, with Coors I never experience this feeling which is a really big plus. I would highly recommend giving it a try this Christmas so long as you can get over the very cheesy Jeane Claude Van Damme adverts.

3) FOSTERS GOLD

Fosters Gold is a surprise addition to this list. It is marketed as a premium version of Fosters lager and contains 4.8% alcohol. The adverts for this lager focus on comedy and do not make any reference to the fact that this is a light beer. However, when researching this article I discovered that a 300ml bottle contains just 102 calories and 1.4 units of alcohol which equates to a notable 73 calories per unit.

I have not tasted Fosters Gold and since it is the newest of the 3 lagers on this list I cannot find much feedback on the Internet. I am not a huge fan of standard Fosters but my experience is that premium lagers generally taste a lot better so I will be checking it out at some point.

SUMMARY

Low calorie beers get a lot of flak and are really unpopular in the UK. In fact I could only find 3 low calorie beers that are on sale in the UK to reference in this article and only 1 of these (Coors Light) is actually marketed as a light beer. However, I strongly advise you to give them a try this Christmas. If you find 1 you like you can cut some serious calories from your beer and reduce the amount of festive calories that you consume.

Now I would like to hear your thoughts. Have you ever tried low calorie beer? Do you love it or hate it? Are there any other low calorie beers available in the UK that are not on this list? Let me know by leaving a comment.

Sources:
Budweiser 66 (Cooking Lager)
Budweiser 66 – Taste Test (MSN Him)
Calories in Lager (Nutracheck)
Coors Light Reviews (Viewpoint)
Food and Calorie Finder (Fat Secret)
Unit Calculator (Drink Aware)

Alcohol is definitely not a healthy choice. It contains 7 calories per gram and has no nutritional value. However, most people (even those who try and lead a healthy lifestyle) do consume alcohol and their intake often increases over Christmas. Therefore, an effective strategy over the festive period is to look for alcoholic drinks that are low in calories.

Straight spirits are the absolute lowest calorie alcoholic drinks available. They contain no sugars, no carbohydrates and no fats. All their calories come from alcohol. However, unless you are a hardened drinker you probably do not want to be drinking straight vodka and straight whisky for the entire Christmas period. That is why today I am going to help you mix it up a bit with a list of 10 low calorie cocktails. These cocktails use straight spirits as a base and then add a few other low calorie ingredients to create a drink that is both tasty and kind to your waistline. In fact you will probably recognise quite a few of these as low calorie twists on your favourite cocktails:

1) BLUEBERRY-LIME MARGARITA

This fruity, refreshing cocktail gets most of its flavour from the natural sugars found in blueberries. These blueberries also make it a great way to add some anthocyanins, dietary fibre, manganese, vitamin C and vitamin E to your diet over the festive period. Not only is this a nutrient packed cocktail but it is also extremely low in calories with 1 glass containing a minimal 125 calories.

Ingredients:

Instructions:
1) Place the blueberry juice, frozen blueberries, ice, limeade, lime juice, sparkling water and tequila in a blender and blend the ingredients until smooth.
2) Take a cocktail glass and rub its rim with the lime wedge.
3) Dip the rim of the glass in the salt.
4) Pour the blended blueberry-lime margarita into the glass.

2) FROSTY BLENDED MARGARITAS

If you prefer to keep the fruit out of your drinks then give this alternative low calorie margarita a try. It is slightly higher in calories due to the addition of Cointreau but still comes in at a reasonable 179 calories per serving.

Ingredients:

Instructions:
1) Place the Cointreau, ice cubes, lime juice, sugar and tequila into a blender and blend the ingredients until the ice cubes become chipped and the mixture becomes frothy.
2) Take a cocktail glass and rub its rim with the lime wedge.
3) Dip the rim of the glass in the salt.
4) Pour the frosty blended margarita mix into the glass.

3) LOW CALORIE MAI TAI

Mai tai is a popular rum based cocktail. Unfortunately, most Mai Tai’s are not kind to your waistline and can contain in excess of 600 calories per drink. The good news is that the low calorie Mai Tai below contains a much more manageable 185 calories per glass. It also contains fresh pineapple which supplies your body with copper, dietary fibre, manganese, vitamin B1, vitamin B6 and vitamin C.

Ingredients:

Instructions:
1) Place the almond syrup, lemon juice, light rum and pineapple into a cocktail shaker and shake well.
2) Place the ice into a glass.
3) Strain the mixture in the cocktail shaker over the ice.
4) Add the dark rum to the top of the glass.

4) LOW CALORIE MOJITO

Mojitos are another favourite amongst cocktail lovers. They are also pretty low in calories with the average mojito containing around 200 calories. However, with the recipe below you can make this popular drink even lighter and cut the total calories down to just 122 per drink.

Ingredients:

Instructions:
1) Place the sugar in a tall glass.
2) Squeeze the juice from the half lime into the glass.
3) Place the squeezed lime and the mint sprigs in the glass and muddle them for 30 seconds.
4) Add the crushed ice and light rum to the glass.
5) Top the glass with the sparkling water.

5) PEACHES & RUM

This is a really simple fresh and fruity cocktail that does exactly what it says on the tin. You pretty much combine some peaches with some rum and enjoy. The peaches supply you with a good amount of dietary fibre, potassium, vitamin A, vitamin B1 and vitamin C but the best part is it comes at a cost of just 100 calories per glass.

Ingredients:

Instructions:
1) Place the sliced peach, the rum and the triple sec in a blender and blend the ingredients until the peach is pureed.
2) Place the crushed ice in a glass.
3) Pour the blended peach mixture into the glass.
4) Top the glass with the sparkling water.

6) PINA COLADA COOLER

Pina colada is a tasty, tropical themed cocktail that uses coconut and pineapple to create a unique flavour. However, this tropical taste comes at a cost of over 600 calories per glass. The recipe below allows you to replicate the taste of a regular pina colada with around a quarter of the original calories. 1 glass of this pina colada cooler contains just 165 calories.

Ingredients:

Instructions:
1) Place the crushed ice in a glass.
2) Pour the coconut flavoured rum, cream of coconut, pineapple juice and sparkling water over the ice and stir for 1 minute.

7) SOUR APPLE MARTINI

This tangy, low calorie cocktail is really simple to make. Simply combine all the ingredients in a glass and enjoy a small sour apple martini which comes in at just 160 calories.

Ingredients:

Instructions:
1) Place the sour apple liqueur, sour mix and vodka in a glass and stir for 30 seconds.

8) STRAWBERRY KISS

This pink coloured cocktail is similar to the strawberry daiquiri but adds orange and lemon flavour to the mix. The strawberries it contains are nutrient packed powerhouses and an excellent source of copper, dietary fibre, iodine, magnesium, manganese, potassium, vitamin B2, vitamin B5, vitamin B6, vitamin B9 and vitamin K. Best of all it comes at a cost of just 197 calories.

Ingredients:

Instructions:
1) Place the crushed ice, Cointreau, lemon juice, lime juice, rum, simple syrup, still water and all but 1 of the quartered strawberries into a cocktail shaker and shake vigorously for 10 seconds.
2) Strain the mixture in the cocktail shaker into a martini glass.
3) Garnish the glass with the remaining quartered strawberry.

9) TEQUILA BRAMBLE

The tequila bramble is another fruit infused cocktail that you can try this Christmas. The blackberries in this drink provide you with copper, dietary fibre, magnesium, manganese, potassium, vitamin B9, vitamin C, vitamin E and vitamin K. The tequila bramble is also very kind to your waistline and comes in at just 172 calories.

Ingredients:

Instructions:
1) Place the blackberries and lime juice in a rocks glass and muddle them for 30 seconds.
2) Add the crushed ice to the glass.
3) Top the glass with the agave nectar, blanco tequila and crème de mûre and stir for 30 seconds.

10) WHITE SANGRIA

Sangria is a popular red coloured Spanish cocktail that combines fruit and wine. This alternative sangria recipe replaces the red wine with white wine to create white sangria. The melon in white sangria adds nutritional value to the cocktail in the form of dietary fibre, potassium, vitamin A, vitamin B3, vitamin B6, vitamin B9 and vitamin C. At 198 calories per glass, white sangria falls just under the 200 calorie mark. The recipe below serves 6 but if you have more or less people you can adjust the ingredients accordingly.

Ingredients:

Instructions:
1) Place the cantaloupe melon and sugar in a large pitcher, stir for 30 seconds and then leave to stand for 30 minutes.
2) Get 6 glasses and place 2 ice cubes in each of them.
3) Add the brandy, Cointreau, sparkling water and white wine to the pitcher containing the cantaloupe melon and sugar and stir for 30 seconds.
4) Pour the white sangria into each of the 6 glasses and spoon some cantaloupe melon into each glass.

SUMMMARY

Christmas is often a time when we overindulge and drink more alcohol than usual. However, if you try a few Christmas cocktails from this list, avoid high calorie alcoholic drinks and stay active you can make sure that this extra alcohol does not turn into extra pounds over the festive period. All the cocktails on the list contain less than 200 calories per glass but are still high up on the taste scale.

So what are you waiting for? Give them a try and let me know what you think by leaving a comment at the bottom of this post.

Sources:
100 Calorie Rum Cocktail Recipes (Healthy Living India)
Blueberry-Lime Margarita Recipe (Fitness Magazine)
Frosty Blended Margaritas Recipe (Health.com)
Low Calorie Mojito Recipe (Fit Sugar)
Peaches & Rum Recipe (Gather Personal Chef Services)
Pina Colada Cooler Recipe (Fitness Magazine)
Sour Apple Martini Recipe (Glamour Health & Fitness)
Strawberry Kiss Recipe (Health.com)
Tequila Bramble Recipe (Fit Sugar)
White Sangria Recipe (Low-Calorie-Diet.com)

It might seem a little early to start posting about Christmas but it is actually only 7 weeks away. Over the next 7 weeks I am going to be posting plenty of useful tips to help you avoid the Christmas bulge and maintain some level of fitness over the festive period. However, today I am going to get you prepared for the coming weeks with the Free Fitness Tips Christmas Survival Guide 2011.

This comprehensive guide gives you all the information you need to survive the holiday season with your fitness intact. Whether you are trying to fit in some exercise, looking for the perfect gift for a fitness enthusiast or just want some help avoiding all the tasty treats – I have it all covered here.

I have broken the Free Fitness Tips Survival Guide 2011 down into the following 4 sections so that you can maximise all aspects of your fitness over the festive period:
- Christmas Diet Tips:- A collection of tips to minimise the impact of festive food and drink on your waistline.
- Christmas Exercise Tips:- A collection of tips to help you fit in some exercise during the busy holiday season.
- Christmas Gift Ideas:- A collection of Christmas gift ideas, each with a fitness theme.
- Christmas Mood Tips:- A collection of tips to help you keep your spirits high during the festive period.

CHRISTMAS DIET TIPS

1) Cut The Calories In Your Alcohol

1 of the main lifestyle changes that happens over Christmas is that you drink more alcohol. Whether you are attending Christmas parties, going round to your friend’s house for drinks, going on a night out or visiting family, alcohol always seems to be flowing. Now I am not going to tell you to avoid alcoholic drinks this Christmas. Christmas would not be Christmas if you could not let your hair down and enjoy a drink or 2 (or 3+…). However, not all alcoholic beverages have the same impact on your waistline.

There are high calorie alcoholic drinks such as mulled wine (which contains a massive 253 calories per small glass) and low calorie alcoholic drinks such as dry white wine (which contains a much lower 83 calories per small glass). By making some smart substitutes you can significantly reduce the amount of calories you drink this Christmas. For example, if you switch mulled wine for dry white wine you can save a notable 173 calories per small glass.

If your favourite alcoholic drink also happens to be high in calories try making these smart substitutions 50% of the time. This will still allow you to enjoy your favourite drink but also allow you to cut out some alcohol calories over the festive period.

2) Lighten Your Christmas Meals

Another thing that changes around Christmas is that you eat more food and generally this food is higher in calories. You are likely to be snacking on cakes, chocolates and mince pies and will probably go through a few large 3 course meals before the holiday season is over. Like with the alcohol, I am not going to tell you to avoid all the Christmas treats all the time. However, there are a number of tricks you can use to ensure that all this extra food does not destroy your fitness goals.

First, make sure you start the day right and have a healthy, low calorie breakfast. If you know you are likely to be eating a lot of food later in the day, then eating something light in the morning such as fruit, yogurt or even a protein shake can really help.

Secondly, choose healthy snacks some of the time. Nuts and oranges are 2 healthy snacks that always seem to make an appearance around Christmas time. You do not have to spend the entire festive period snacking on fruits or nuts but even just a few smart food substitutes can really add up.

Finally, if you are involved with any cooking over the festive period try to lighten the meal and have healthy starters, main courses or desserts on offer. Even something as small as serving salad as a starter or taking the bread off the table can reduce the total calories in the meal.

3) Make Sure You Fill Up On Vitamins, Minerals And Phytonutrients

Eating extra calories is not the only problem Christmas creates for your fitness routine. Alcohol, cakes and mince pies are all seriously lacking in nutrients and as a result your intake of these important compounds normally drops over the festive period.

You need to make sure you are getting enough nutrients all year round. They ensure that your body is running properly, keep you safe from disease and infection, promote optimal health and much more. However, during Christmas consuming enough nutrients is extra important.

At this time of year you are much more susceptible to the common cold and the flu. The increased intake of alcohol and low quality foods also has a negative impact on your immune system. Getting adequate nutrients can help strengthen your immune system and reduce your chances of contracting the common cold or the flu.

The good news is that getting enough nutrients over the festive period is not difficult. Simply make sure you are eating a few fruits, nuts or vegetables each day. You can still have your Christmas treats but by eating these plant based foods as well you can ensure your body is not deprived of the nutrients it needs.

CHRISTMAS EXERCISE TIPS

1) Be Flexible

Exercising over Christmas is probably more difficult than any other time of the year. You have more social commitments (so less time to exercise) and the weather does not make outdoor exercise particularly appealing. Additionally, the increased consumption of alcohol probably leaves you with very little motivation to exercise.

Whilst you will not be be able to stick to your normal exercise routine over the holiday period, you can still fit some exercise in if you are flexible. For example, if you normally exercise outdoors but find the weather too cold, try working out at the gym instead. If you are not a fan of gyms then try an exercise DVD or Wii Fit. The more flexible you are, the more opportunities you will have to do some exercise.

2) Brave The Outdoors

Whilst the cold icy Christmas weather is not very suitable for traditional forms of exercise such as cycling or jogging, it does create other unique exercise opportunities. Sledding, ice skating and even snowball fights are all unique forms of exercise that can only be performed when the snow is here. So if you are willing to brave the outdoors, give these unique outdoor Christmas exercises a try.

3) Use Your Time Wisely

As discussed earlier in this article, your time is limited over the holiday season. You may not have a full 1 or 2 hours spare to complete your regular workout. However, short, regular bursts of activity can still help you fight the Christmas bulge. Just 25 minutes walking, 10 minutes cycling or 13 minutes jogging can burn 100 calories. 100 calories may not seem like much but if keep getting short, regular bursts of exercise throughout the week it can quickly add up to a much more substantial number of calories burned.

CHRISTMAS GIFT IDEAS

Fitness is probably not the first thing that springs to mind when you are buying your Christmas gifts. However, a fitness themed Christmas present is a brilliant way to introduce a friend or family member into the world of fitness. If you want to buy someone a fitness gift but are stuck for ideas just pick from the products below:
- FitDeck.
- Football.
- Gripmaster.
- Gym Bag.
- Gym Membership.
- Heart Rate Monitor.
- iPod (perfect for the fitness fanatic who still does not own an MP3 player).
- Kettlebells.
- Nintendo Wii (perfect for getting couch potatoes and gamers some much needed exercise).
- Pedometer.
- Powerball.
- Rocky Blu Ray.
- Skipping Rope.
- Slendertone System-Abs.
- Steamer (perfect for encouraging healthy eating).
- Trainers.
- Weight Lifting Gloves.
- Yoga Mat.

CHRISTMAS MOOD TIPS

1) Get A Light Box

Christmas is normally believed to be a time of joy and happiness. However, you might be surprised to hear that during the festive period 17% of the UK population suffer from a form of winter depression called seasonal affective disorder (SAD). It is caused by the lack of sunlight during the winter months. Fortunately, most types of SAD can be easily treated with a light box (a specially designed box that stimulates daylight). So if you are feeling the winter blues this year try using a light box.

2) Get Some Exercise

Exercise is not just a great way to burn calories. It also stimulates the release of endorphins and serotonin (2 mood boosting substances). So by doing exercise during the holiday season you can fight the Christmas bulge and keep your spirits high.

3) Make Sure You Sleep

The extra social commitments you have over Christmas make it very difficult to get a proper amount of sleep each night. Unfortunately, failing to get enough sleep can have a negative effect on your mood and make you feel grumpy and irritable. That is why over the festive period it is extra important to catch up on your sleep whenever you can. If you have a free evening, try to get to bed extra early. If you have a late night party coming up, try and fit in a nap beforehand. Maximising the amount of sleep you get over Christmas can help you stay positive for the full holiday season.

4) Try Some Mood Boosting Foods

Eating the right foods can have a hugely positive effect on your mood. Studies have shown that dark chocolate, nuts, salmon and tea can boost your mood and make you feel happier. So if you choose your foods carefully during the festive period you can avoid holiday weight gain and the winter blues.

SUMMARY

Christmas is probably the most difficult time of year to stick to your fitness goals. Alcohol and high quality treats are a constant temptation, you have very little time to exercise and the gloomy weather has a negative impact on your motivation.

With this Free Fitness Tips Christmas Survival Guide 2011 I hope I have given you all the information you need to stay in touch with your fitness goals. Your fitness will probably suffer during the festive period but the little things you do can really add up. Following just a few tips on this list can help you make sure that all the good work you have done building up to Christmas does not go to waste.

Even if you do let yourself go during the festive period, do not beat yourself up. The main point of the festive period is to spend some quality time with your friends and family and relax after a long, hard year. Just make sure you come back even stronger in January and are ready to tackle the New Year head on.

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With New Years Eve celebrations going on up and down the country you are likely to be drinking quite a bit of alcohol tonight.  Unfortunately, at 7 calories per gram alcohol is one of the most calorie rich food groups out there.  Drinking just 4 double Jack Daniels and Cokes, 4 pints of Stella or 5 standard 275 millilitre (ml) bottles of WKD can add over 1,000 calories to your daily consumption.  Fortunately, if you make some smart drink substitutions you can minimise the amount of extra calories you consume.  That is why today I am going to list 5 calorie saving New Years Eve drink substitutes you can implement tonight.

1) BAILEY’S IRISH CREAM>CHAMPAGNE:- Bailey’s Irish Cream is not something you would normally drink on a night out.  However, if you start your night with a meal at a friend’s house Bailey’s may be one of the after dinner drink options.  Whilst it is a smooth, tasty after dinner drink it is also very rich in calories containing a significant 240 calories per unit of alcohol.  Substituting Bailey’s for the much lighter champagne saves you a significant 163 calories per unit of alcohol with one unit of champagne containing just 77 calories.

2) JACK DANIELS AND COKE>JACK DANIELS:- Jack Daniels and Coke is one of the most popular mixers around.  Unfortunately, the coke in this mixer adds a lot of calories with one unit of alcohol in Jack Daniels and Coke containing a massive 181 calories.  Removing the coke removes most of these calories with straight Jack Daniels containing just 56 calories per unit.  If you always take your Jack Daniels with coke then give it a try on its own, on the rocks or with some water this year.  You might find you like it just as much and you will save a massive 125 calories per unit.

3) MULLED WINE>DRY WHITE WINE:- Mulled wine is another drink you are probably not going to be drinking all night.  However, if you start your night outdoors this winter warmer may be on offer.  If it is, substitute the mulled wine for dry white wine and save yourself 67 calories per unit of alcohol.  Mulled wine contains a notable 140 calories per unit of alcohol.  Dry white wine contains almost half this amount at 73 calories per unit of alcohol.

4) STELLA ARTOIS>COORS LIGHT BEER:- Premium lagers are another popular drink on New Years Eve.  Unfortunately, the relatively high alcohol and carbohydrate content of these drinks adds a number of unwanted calories with Stella Artois containing 102 calories per unit of alcohol.  Coors Light Beer contains less carbohydrates than most other premium beers and comes in at 71 calories per unit of alcohol.  Whilst a saving of 31 calories per unit may not seem like much, a pint of Stella Artois contains 3 units so you will save a more impressive 93 calories per pint by making this substitution.

5) WKD>VODKA:- WKD is a particularly popular drink amongst teenagers.  Unfortunately, it contains a lot of additional sugar calories.  One unit of alcohol in WKD contains a massive 178 calories.  If you remove the sugar and substitute WKD for straight vodka you are left with a much lower 56 calories per unit of alcohol which equates to a saving of 122 calories per unit of alcohol.  If you find the taste of vodka too strong and want something that tastes similar to WKD then go for flavoured vodka on the rocks.  Flavoured vodka contains just 75 calories per unit of alcohol which is still a huge saving of 103 calories per unit on WKD.

SUMMARY

When it comes to alcohol smart substitutions can make a big difference.  For example, over the course of 10 units you can save 1,250 calories by consuming Jack Daniels instead of Jack Daniels and Coke.  If you switch your WKD for vodka you can save 1,220 calories over the course of 10 units.  So before you go out tonight have a quick look at the list below and implement some of these smart alcoholic drink substitutions.

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Oranges are a fruit that have been traditionally associated with Christmas due to the legend of St Nicholas (270 A.D.-347 A.D.).  More recently this tradition has become weaker and oranges are now eaten all year round.  In this article I will be providing a full breakdown of this festive fruit.

WHAT IS THE HISTORY OF ORANGES?

Oranges are believed to have been grown in China as early as 2500 B.C.  However, they were not introduced to England until 1290 A.D. when a Spanish ship full of oranges arrived at Southampton.  Oranges were considered a luxury fruit until the start of the 20th century and were therefore very expensive.  During the 20th century more efficient transportation and storage methods were developed which reduced the cost of oranges and made them available for consumption on a much wider scale.

There are a number of historic links between oranges and Christmas which I have listed below:

1) A SYMBOL OF ST NICHOLAS:- The earliest festive link to oranges comes from a story about St Nicholas from the 3rd century.  During this time a young woman’s father had to offer prospective husbands a dowry (something of value).  Without a dowry young women were unlikely to get married and were often sold on as slaves instead.  In this particular story the father of three young women was in this situation because he was too poor to afford a dowry.  St Nicholas came by the house one night when these three daughters had washed their clothes and hung their stockings over the fireplace to dry.  He then threw one small bag of gold into each of the three stockings.  The young daughters woke up the next morning and found their stockings contained enough gold to get married.  Over time these bags of gold became symbolised as oranges and so began the tradition of placing oranges in Christmas stockings.

2) A LUXURY CHRISTMAS ITEM:- Prior to the 20th century oranges were still expensive and considered a luxury item.  They were therefore not consumed regularly and only eaten on special occasions such as Christmas.  Oranges were also given as valuable Christmas gifts prior to the 20th century.

3) A CHRISTINGLE:- In Germany, during the Christmas of 1747, the Bishop Johannes de Watteville created a symbol to express the love of Jesus in a fresh and lively way.  This symbol was a Christingle which consisted of an orange (representing the world), a red ribbon (representing the blood of Jesus), dried fruits skewered on cocktail sticks and pushed into the orange at four sides in a cross shape (representing the fruits of the Earth and the four seasons) and a lit candle pushed into the centre of the orange (representing Jesus Christ as the light of the world).  In 1968 Christingles were introduced into the Anglican church where the custom spread quickly.

WHAT ARE THE MAIN NUTRIENTS IN ORANGES?

Oranges are a fantastic source of vitamin C.  They also contain good levels of calcium, dietary fibre, potassium and the vitamins A, B1 and B9.  Each of these nutrients has a number of important roles to play in your body and support optimal health:

1) CALCIUM:- Calcium’s main role in the body is to support the construction of strong bones and teeth.  It also helps the blood to clot and controls blood pressure, muscle contractions and nerve transmissions.  Oranges contain 40 milligrams (mg) of calcium per 100 grams (g) which represents around 4% of the current recommended daily allowance (RDA) for this macromineral.

2) DIETARY FIBRE:- Dietary fibre is an indigestible form of carbohydrate that promotes improved blood glucose control, improved absorption of vitamins and minerals and can help you lose weight.  It also prevents a number of diseases and unpleaseant conditions such as bowel disease, cancer, constipation and heart disease.  100g of oranges contain 2.39g of dietary fibre which represents around 5% of the current male RDA and 10% of the current female RDA for this nutrient.

3) POTASSIUM:- Potassium has various roles within the body.  It assists in the metabolism of carbohydrates and proteins, regulates the acid base balance in the body and helps to maintain a normal fluid balance.  Potassium also supports muscle growth and contractions, regulates blood pressure and controls your heartbeats.  Eating 100g of oranges gives you 181mg of this nutrient which represents approximately 5% of the current RDA.

4) VITAMIN A:- Vitamin A is essential for proper vision and night vision.  It also supports proper growth and reproduction, keeps your eyes and skin moist and protects you from cancer.  Oranges contain 0.062mg of vitamin A per 100g which represents around 10% of the current RDA for this vitamin.

5) VITAMIN B1 (THIAMINE):- The main function of vitamin B1 is to help the body convert blood glucose to energy.  It also helps the body produce fats, breaks down proteins, maintains a healthy nervous system and promotes optimal mental function.  100g of oranges contains 0.084mg of vitamin B1 which represents approximately 10% of the current RDA for this vitamin.

6) VITAMIN B9 (FOLIC ACID):- Vitamin B9 is a key player in the formation of deoxyribonucleic acid (DNA) and ribonucleic acid (RNA).  It also assists in the production of cells and is particularly important for the production of red blood cells.  On top of this vitamin B9 helps the body produce serotonin (a hormone with mood boosting properties) and prevents health problems in developing fetuses.  Eating 100g of oranges gives you 0.03mg of this vitamin which represents around 10% of the current RDA.

7) VITAMIN C (ASCORBIC ACID):- The main role of vitamin C is to support the production of collagen (the main protein in animal connective tissues which holds the cells together and assists in the healing of all types of wounds).  It is also a powerful antioxidant which protects your body from free radicals (harmful by-products of oxygen based reactions).  On top of this vitamin C supports the immune system, relieves the symptoms of the common cold and protects your body from cancer and heart disease.  Oranges are a brilliant source of vitamin C containing 53.2mg per 100g which represents over 100% of the current RDA.

WHAT ARE THE HEALTH BENEFITS OF ORANGES?

Oranges have a number of health benefits, many of which are linked to the nutrients discussed above:

1) ANTIOXIDANT PROTECTION:- Antioxidants protect your body from free radicals (harmful by-products that are released during oxygen based reactions).  They can reduce the signs of ageing, prevent damage to the body’s cells and reduce inflammation within the body. Oranges are rich in flavonoids, phytonutrients and vitamin C which are all powerful antioxidants.

2) ARTHRITIS PROTECTION:- Arthritis is a condition which leads to painful inflammation within the joints.  The symptoms include persistent joint pain, stiffness, swelling, redness and reduced joint flexibility.  Fortunately, the antioxidants within oranges can protect against arthritis and relieve many of these painful symptoms.

3) ARTERIOSCLEROSIS PROTECTION:- Arteriosclerosis describes the hardening and loss of elasticity within the arteries.  It ultimately restricts the flow of blood throughout the body.  Arteriosclerosis can cause pain in the affected areas, increase your risk of heart disease and in extreme cases lead to loss of colour and temperature.  The vitamin C within oranges has been shown to keep your arteries soft and supple and prevent the development of arteriosclerosis.

4) CANCER PROTECTION:- Cancer is a disease that develops when the DNA in your body’s cells becomes disrupted.  This causes rapid, uncontrollable cellular growth and ultimately leads to the development of a tumour.  If these tumours become cancerous they can then spread to other areas of the body and cause further growths.  Oranges contain a selection of cancer fighting nutrients including dietary fibre, vitamin A and vitamin C.  The antioxidants within this fruit also help protect your body’s cells from DNA damage which further reduces your cancer risk.

5) FAT LOSS:- Oranges are a low calorie, nutrient rich, natural carbohydrate source with a low glycemic index (GI) which makes them a perfect food for fat loss.  The potassium and vitamin B1 in this fruit help keep your metabolism fired up whilst the high dietary fibre content of this food helps make you feel fuller for longer.  On top of this the low GI of oranges reduces surges in blood glucose levels which reduces fat storage within the body.

6) HEALTHY BLOOD:- Oranges support blood health in multiple ways.  Firstly, they help moderate blood glucose levels.  High blood glucose levels can cause organ damage, type 2 diabetes and lead to problems with appetite control.  They also cause significant problems for people suffering from all types of diabetes.  Oranges have a low GI of just 42 which means they have a moderate impact on blood glucose levels when eaten.  In addition to this the dietary fibre and vitamin B1 contained within this fruit can help control blood glucose levels.

Secondly, oranges can help reduce blood pressure.  High blood pressure can cause a number of problems and damage many of your vital organs including your brain, your heart and your kidneys.  Oranges contain calcium, potassium and the flavonoid hesperidin which have all been shown to lower blood pressure.

Finally, oranges contain vitamin B1 which supports the production of strong, healthy red blood cells.  This ensures that your blood can carry oxygen to the cells that need it.

7) HEALTHY BONES:- Oranges are a good source of calcium which is a key nutrient for the construction and maintenance of strong healthy bones.

8) HEALTHY BOWELS:- Oranges promote good bowel health in a number of ways.  Firstly, they contain high levels of dietary fibre which reduces constipation and protects against various bowel diseases.  Secondly, studies have shown that the vitamin C contained within oranges can prevent stomach ulcers and stomach cancer.

9) HEART DISEASE PROTECTION:- Oranges protect against heart disease in multiple ways.  Firstly, the high level of antioxidants within this fruit protect the heart directly from oxygen related damage.  Secondly, the protection from arteriosclerosis that oranges provide improves blood flow from the heart.  Thirdly, the positive impact that his fruit has on blood health reduces damage to the heart caused by high blood glucose levels and high blood pressure.  Finally, the improved cholesterol control that comes from eating oranges reduces blockages within the arteries and therefore lowers your heart disease risk.

10) IMPROVED BLOOD CHOLESTEROL LEVELS:- There are two main types of cholesterol; low density lipoprotein (LDL) and high density lipoprotein (HDL).  LDL cholesterol builds up on the artery walls and can lead to the formation of plaques (a thick, hard deposit on the artery wall) which ultimately cause blockages and restrict the flow of blood to the heart.  In the long term this build up of LDL cholesterol can increase your risk of heart disease and damage your vital organs.  HDL cholesterol collects LDL cholesterol from the blood and the artery walls and transports it to the liver where it can be processed and excreted.  A number of the nutrients within oranges including dietary fibre, the phytonutrients herperidin, limonin and vitamin C have been shown to reduce LDL cholesterol levels.  This improves overall blood cholesterol levels and reduces your risk of heart disease and organ damage.

11) REDUCED COMMON COLD SYMPTOMS:- Studies have shown that the vitamin C within oranges can help reduce the symptoms and severity of the common cold.  Eating this fruit can also reduce your chances of contracting the common cold as it boosts your immune system and improves your ability to fight viral infections.

12) SPERM PROTECTION:- The antioxidant properties of the vitamin C within oranges has been shown to protect male sperm from genetic damage which can cause birth defects.

13) STRONG IMMUNE SYSTEM:- The high vitamin C content in oranges supports a strong immune system by promoting the production of white blood cells.  White blood cells protect your body from foreign bodies such as bacteria and viruses and fight infection.

WHAT ARE THE HEALTH RISKS OF ORANGES?

When consumed in moderation oranges do not pose any risk to your health.  However, excess consumption can have a number of negative symptoms:

1) CALCIUM LEACHING:- Consuming too much citric acid (which can be found in oranges) can cause calcium to be leached within the body which leads to decaying of the bones and teeth.

2) INTERFERENCE WITH VITAMIN A:- Consuming too much citrus peel can interfere with the actions of vitamin A negating all the health benefits that this vitamin can provide.

HOW CAN ORANGES BE SERVED?

Oranges are small, light and require little preparation which makes them a very convenient, portable food.  They are very often eaten on their own as a healthy snack.  However, if a lone orange does not take your fancy try one of the serving suggestions below:
- Christingle (take an orange, wrap a red ribbon around it, add four skewers with dried fruit to each side and place a lit candle in the centre).
- Fruit Salad (take some apples, bananas, mangoes, pineapples or any of your favourite fruits and leave to soak overnight in your favourite fruit juice).
- Juice (buy a juicer and make your own or purchase orange juice from your local shop).

WHAT ARE ALL THE NUTRIENTS IN ORANGES?

The table below contains a full nutritional breakdown of 100g of oranges:

MACRONUTRIENTS:

ASH & WATER:

MINERALS:

VITAMINS:

ORANGES SUMMARY

Oranges are a highly nutritious fruit which you can enjoy all year round.  So whether you are eating them as part of a Christingle or just fancy a quick snack make sure you dig into this juicy fruit on a regular basis to unlock all the health benefits discussed in this article.

Sources:
A Brief History of Fruit (LocalHistories.org)
Christingle (Wikipedia)
Christmas Stockings (Stocking Factory)
Health Benefits of Oranges (I Love India)
Orangeries – A History of the Orangery (OakConservatories.co.uk)
Oranges (WHFoods)
Oranges Health Benefits (Juicing for Health)
Saint Nicholas (Wikipedia)

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When it comes to Christmas and New Year, low calorie alcoholic drinks can do wonders for your waistline.  After all, alcohol is not the healthiest of drink choices.  It contains 7 calories per gram making it the most calorie rich food group behind dietary fats (which contain 9 calories per gram).  It also contains no vitamins or minerals, hence the reason the calories in alcohol are often referred to as “empty calories”.  However, the reality is that most people (even those who lead a relatively healthy lifestyle) enjoy alcohol to some degree.  With the Christmas holidays now in full swing and the New Year fast approaching you are likely to be consuming more alcohol than normal.  If you are not careful this additional alcohol can lead to festive weight gain.  That is why today I am going to help minimise the impact this has on your waistline over the festive period and list…

5 Low Calorie Alcoholic Drinks

Whether you are a fan of spirits, wine or beer there should be some low calorie alcoholic drinks for you here.  So take a browse of the list and see if you can find a few low calorie alcoholic drinks that you enjoy and could consume on a regular basis.

1) Coors Light Beer - 1 Of The Best Low Calorie Alcoholic Drinks For Beer Lovers

Premium lagers are particularly popular at this time of year as supermarkets put special Christmas offers on and families buy them as a festive treat.  Unfortunately, the extra alcohol content in premium lagers adds unwanted calories.  Coors Light Beer is 1 of the low calorie alcoholic drinks that allows you to enjoy your premium lager without adding too many extra calories.  It is the same strength as other premium lagers but contains half the carbohydrates which cuts out a significant amount of calories.  A pint of Coors comes in at 174 calories which is almost 90 calories less than a 262 calorie pint of Stella Artois.

Nutritional Breakdown Of Coors Light Beer:

2) Champagne - 1 Of The Most Popular Low Calorie Alcoholic Drinks

Champagne is a popular celebratory drink and one of the most popular low calorie alcoholic drinks on this list.  A small glass of champagne contains just 100 calories whilst a large glass contains a respectable 201 calories.  So if you want to celebrate Christmas and the New Year without worrying about your waistline make sure you stock up on Champagne.

Nutritional Breakdown Of Champagne:

3) Dry White Wine - 1 Of The Top Low Calorie Alcoholic Drinks When It Comes To Wine

Most types of wine are low in calories with a small glass of red, rose and white all containing less than 100 calories.  However, of these three, dry white wine is the winner when it comes to low calorie alcoholic drinks with a small glass coming in at just 83 calories.  This compares very favourably with the festive favourite mulled wine for which a small glass contains almost three times the calories (253 calories per small glass).

Nutritional Breakdown Of Dry White Wine:

4) Jack Daniels - 1 Of The Best Low Calorie Alcoholic Drinks For Whiskey Lovers

Straight spirits contain the lowest calories per unit of alcohol because all their calories come from alcohol.  They contain no additional carbohydrates to bulk up the calorie count.  This makes Jack Daniels one of the ultimate low calorie alcoholic drinks.  If you normally drink your Jack Daniels with Coke try it straight, on the rocks or with some water.  Cutting out the Coke removes 111 calories from the drink and brings the calorie count for a single Jack Daniels down to just 55.

Nutritional Breakdown Of Jack Daniels:

5) Vodka - 1 Of The Most Versatile Low Calorie Alcoholic Drinks

Like Jack Daniels, all the calories in vodka come from alcohol with a single measure containing just 55 calories.  Vodka is the basis of many sugary, alcoholic drinks so why not cut the sugar and try the vodka on its own?  You might actually like it and you will be consuming one of the best low calorie alcoholic drinks that is available.  If you find the taste of straight vodka too strong then go for a flavoured vodka or try adding ice and water.  Flavoured vodkas only contain 5 more calories per single measure than regular vodka so it is still one of the top low calorie alcoholic drinks when compared with traditional alcopops.  For example, a standard 275ml bottle of WKD contains 220 calories which is four times the calories in a single vodka.

Nutritional Breakdown Of Vodka:

Low Calorie Alcoholic Drinks Summary

If you have a big night planned for New Year’s Eve I hope this list helps you identify some of the top low calorie alcoholic drinks that are available.  If you stick to these low calorie alcoholic drinks, avoid these high calorie alcoholic drinks and burn some Christmas calories you can ensure your big night out will have a minimal impact on your waistline.  low calorie alcoholic drinks low calorie alcoholic drinks low calorie alcoholic drinks

Further Low Calorie Alcoholic Drinks Resources:

Calories and Nutrition Information (Fit and Trim)
Calorie Counter – Alcohol (Weight Loss Resources)
Calories in Alcohol (Nutracheck)

In an ideal world we would completely abstain from alcohol.  However, the reality is that many people who lead a healthy lifestyle enjoy the odd drink (myself included).  With Christmas and the New Year fast approaching you are likely to be consuming much more alcohol than normal.  Unfortunately, only dietary fats (at 9 calories per gram) contain more calories than alcohol (at 7 calories per gram), making it one of the highest calorie beverages available.  If you are not careful all the extra alcohol you consume over Christmas and New Year can quickly turn into excess holiday pounds.  Today I am here to help with a list of 5 of the highest calorie alcoholic drinks that you should try and avoid over the festive period.

1) BAILEY’S IRISH CREAM

Bailey’s Irish Cream is a popular Christmas tipple for many people.  With its smooth milky taste it makes a great night cap.  It is also an excellent winter warmer as part of Irish Coffee (take 1 shot of Bailey’s Irish Cream and 1 shot of Irish Whisky, top up the glass with freshly brewed filter coffee and then finish with 1 tablespoon of whipped cream).  Unfortunately, in terms of calories it is not the wisest choice.  A standard 50 millilitre (ml) glass contains 162 calories and a large 100ml glass contains a notable 324 calories.  Just three large glasses of Bailey’s can add almost 1,000 calories to your daily intake.  So by all means enjoy the odd night cap or have the occasional Irish Coffee but make sure you moderate your consumption.

NUTRITIONAL BREAKDOWN OF BAILEY’S IRISH CREAM:

2) JACK DANIELS AND COKE

Spirits are one of the lightest alcoholic drink choices.  However, when you start to add mixers they suddenly become a lot heavier.  A single shot of Jack Daniels contains just 55 calories and even if you double this up it is still on the low end of the scale at 111 calories.  However, adding 300ml of coke also adds an additional 131 calories meaning a single Jack Daniels and Coke comes in at 186 calories and a double comes in at 286 calories.  Drinking 4 double Jack Daniels and Cokes takes you over the 1,000 calorie mark.  If Jack Daniels and Coke is your festive tipple try enjoying it without the coke.  Straight Jack Daniels is an acquired taste but one you might start to like.  If you really do not enjoy this spirit straight then try a lighter mixer such as diet coke.  Both these options will cut some serious calories from your drink.

NUTRITIONAL BREAKDOWN OF JACK DANIELS AND COKE:

3) MULLED WINE

Mulled wine is very popular at this time of year and is on sale at most Christmas markets.  It has a unique, fruity taste which makes it an excellent way to warm up on cold winter nights.  Unfortunately, it contains high levels of alcohol and carbohydrates which make it very high in calories.  A small glass contains a notable 253 calories and a large glass contains a significant 505 calories meaning that just two large glasses can add over 1,000 calories to your daily intake.  So by all means warm yourself up with a glass of mulled wine at the Christmas market but make sure you do not stick to this drink for a full night.

NUTRITIONAL BREAKDOWN OF MULLED WINE:

4) STELLA ARTOIS

Stella Artois and other premium lagers are very popular over the festive period and are bought by many families to enjoy as a Christmas treat. Unfortunately, the extra alcohol content in these lagers adds unwanted calories to the mix. A single pint of Stella contains 262 calories so drinking 4 pints in one sitting can add over 1,000 calories to your daily consumption. If Stella is your lager of choice try alternating each pint with a light beer and save some valuable calories in the process.

NUTRITIONAL BREAKDOWN OF STELLA ARTOIS:

5) WKD

WKD and other alcopops are popular drinks amongst teenagers because they taste very similar to traditional soft drinks. Unfortunately, achieving this sweet taste adds a lot of calories to the drink with sugar used to mask the taste of vodka. A standard 275ml bottle of WKD contains 220 calories and a large 700ml bottle contains a massive 559 calories. Just two large bottles will take you over the 1,000 calorie mark. If you are a huge fan of WKD you can cut down the calories by opting for a diet alcopop or making your own vodka mixer with a diet soft drink. This will cut out all the sugar and therefore a large amount of calories.

NUTRITIONAL BREAKDOWN OF WKD:

SUMMARY

I hope this list helps you identify and avoid some of the higher calorie drinks this Christmas and New Year.  If one of your favourites is on this list then by all means enjoy it in moderation.  Just be aware that consuming high levels will lead to unwanted weight gain.  If you moderate your consumption and follow these Christmas calorie burning tips you can minimise the amount of festive pounds you gain this year.

Sources:
Calories and Nutrition Information (Fit and Trim)
Calorie Counter – Alcohol (Weight Loss Resources)
Calories in Alcohol (Nutracheck)

One thing that Christmas brings with it every year is cold weather.  The positive side of this is that it gives you the opportunity to try some new hot beverages.  Whilst hot chocolate and mulled wine are popular festive choices, today I am going to be looking at the more traditional hot drink tea.  Tea has numerous health benefits and also contains zero calories which means it can help prevent you from piling on the Christmas pounds.  Below I will be discussing 5 healthy teas that you can try this Christmas.

1) BLACK TEA:- Black tea is the most popular form of tea.  In fact I know very few people who do not drink this hot beverage.  Black tea is not just popular, it is also very good for you.  The health benefits of black tea include:
- Preventing certain types of cancer (including breast cancer, prostate cancer and stomach cancer).
- Preventing cystitis (a type of bladder infection).
- Preventing diarrhea.
- Preventing heart disease.
- Preventing pneumonia (inflammation of the lungs).
- Preventing skin infections.
- Preventing tooth decay.
- Reducing inflammation in the body.

2) GREEN TEA:- Green tea has started to get an increased amount of publicity in recent years due to its supposed cancer fighting properties.  The grassy taste does take some getting used to and is not for everyone.  However, I find it is quite a refreshing alternative to black tea and drink a few cups every day.  The health benefits of green tea include:
- Preventing certain types of cancer (including bladder cancer, colon cancer, esophageal cancer, liver cancer, lung cancer, pancreatic cancer, prostate cancer and stomach cancer).
- Preventing arthritis.
- Preventing heart disease.
- Preventing dental cavities (holes in the teeth caused by decay).
- Protecting the liver from toxins.

3) HERBAL TEA:- Although they are brewed and drank in the same way as other types of tea, herbal teas are not technically teas.  Traditional teas (such as black, green and white) come from the Camellia Sinensis bush.  Herbal teas come from many different sources such as flowers, fruits, leaves, roots, seeds and tree bark and are actually herbal infusions.  They come in a variety of flavours so you can experiment with a few until you find one that you like.  The health benefits of herbal tea depend on the type consumed.  For example, chamomile tea is known for having a relaxing, sedative effect and also soothes digestive and stomach problems.  Peppermint tea has been shown to aid digestion and reduce the symptoms of irritable bowel syndrome (IBS).  Some of the other main herbal tea health benefits include:
- Boosting the immune system.
- Increasing energy levels.
- Promoting red blood cell production.
- Promoting heart health.
- Promoting good mental health.
- Reducing inflammation in the body.
- Relieving the symptoms of arthritis.
- Removing toxins from the body.
- Supporting the absorption of natural fluids.

4) ROOIBOS (RED BUSH) TEA:- Like herbal teas, rooibos (or red bush) tea is also not technically a tea – it is a herbal infusion.  I have drank Rooibos tea a few times and whilst I prefer the taste of traditional teas (black, green and white) it is still a nice alternative to have once in a while.  It tastes very similar to black tea but is much sweeter.  The health benefits of rooibos tea include:
- Boosting the immune system.
- Preventing constipation.
- Preventing nausea.
- Relieving the symptoms of heartburn.
- Supporting digestion.

5) WHITE TEA:- White tea has not received nearly as much publicity as green tea until very recently.  However, it is thought to be the healthiest of all teas.  White tea tastes similar to green tea but it is a stronger, less grassy and more bitter taste.  The health benefits of white tea include:
- Boosting the immune system.
- Preventing certain types of cancer (including colon cancer, prostate cancer and stomach cancer).
- Promoting increased bone density.
- Protecting the body’s cells from oxygen related damage (as an antioxidant).
- Reducing blood glucose levels (which can be of particular benefit for people suffering from diabetes).
- Reducing blood pressure.
- Reducing dental cavities.

So next time you feel a little chilly and reach for the hot chocolate why not give one of the above teas a try instead?  A cup of hot chocolate contains 190 calories on average and does not offer half the health benefits that these teas provide.  These healthy teas will keep you just as warm during the festive period, will not add any additional calories and most importantly will boost your overall health.

Sources:
Calories in Hot Chocolate (Anne Collins Weight Loss Program)
The Colour of Tea

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