It's the time of year when IF NOT CAREFUL all good intentions can fall by the wayside with Seasonal Festivities soon on the approach.
Here are 10 top tips to keep you on track and still enjoy yourself:-
1. Choose Sandwiches, Salads, Chicken, and Fish dishes over Burgers, Pies, and Fried foods.
2. Choose foods with minimal or no creamy sauces, these tend to be very high in fat and calories. Try asking for a sauce on the side if you really must have the flavour, this way you can just have a little.
3. Don't drench your Salads in dressings. If you must eat with a dressing choose a squeeze of Lemon or a splash of Balsamic Vinegar. Most dressings are very high in calories you don't think about.
4. You do not have to eat EVERYTHING on your plate, recognise a serving size and stick to it, it really doesn't matter if you leave food. In fact make it a challenge to make sure you leave something.
5. Make sure you are fully hydrated before you go out, this will curb your appetite and prevent you from over indulging. Drink water rather than sugary soft drinks.
6. NEVER skip meals during the day thinking ' I can eat a guilt free supper if I save my calories for the evening' - you will crave higher calorie, high fat foods to satisfy your 'starvation'.
7.Eat your Vegetables and meat/fish first to fill yourself with nutrient rich foods leaving less room for the foods with less nutrients.
8. Try to skip on the crisp/breadstick nibbles before the meal arrives - these calories all add up.
9. STOP eating BEFORE you feel full. Once you feel satisfied this should be enough. If you have the option of a 'goodiebag' take the remaining food home for another mealtime.
10. If you are going to a buffet type meal, choose the smaller plate. You will guarantee to eat less as your eyes will see a 'full' plate.
Tuesday, 30 November 2010
Wednesday, 24 November 2010
Cardiovascular Fitness
This is the ability of your heart, lungs and circulation systems to bring oxygen to your muscles for your body to work more efficiently.
The faster your body can do this, the lower your blood pressure and resting heartrate will become, thus essential for overall health and wellbeing.
Many people feel that exercise will be too hard for them, however you don't need to exercise at high intensity - only 55-65% of maximum heartrate.
Guidelines for improving your CV fitness levels
FREQUENCY - 3 times a week
INTENSITY - 55-90% maximum Heartrate
TIME - 20 - 60 minutes a day ( doesn't have to be in a single session)
The heartrate training zones on machines like Treadmill, Cross Trainer, Stationary bike etc. are just a guide, everybody will adapt and function differently at different levels due to their physical make-up and current fitness level.
A more realistic method to check how you are improving is to use a heartrate monitor watch. Here you can see your actual heartrate change and pump as you exercise and how it decreases when you rest. You can track how efficient your body becomes by seeing how long it takes for you to recover and what your resting heartrate reduces to over time.
Basically we just need to get moving, doing an activity that uses multiple muscle groups in different ways will get the body functioning more efficiently. Doing something that you ENJOY is of paramount importance because it will 'keep' you moving.
The faster your body can do this, the lower your blood pressure and resting heartrate will become, thus essential for overall health and wellbeing.
Many people feel that exercise will be too hard for them, however you don't need to exercise at high intensity - only 55-65% of maximum heartrate.
Guidelines for improving your CV fitness levels
FREQUENCY - 3 times a week
INTENSITY - 55-90% maximum Heartrate
TIME - 20 - 60 minutes a day ( doesn't have to be in a single session)
The heartrate training zones on machines like Treadmill, Cross Trainer, Stationary bike etc. are just a guide, everybody will adapt and function differently at different levels due to their physical make-up and current fitness level.
A more realistic method to check how you are improving is to use a heartrate monitor watch. Here you can see your actual heartrate change and pump as you exercise and how it decreases when you rest. You can track how efficient your body becomes by seeing how long it takes for you to recover and what your resting heartrate reduces to over time.
Basically we just need to get moving, doing an activity that uses multiple muscle groups in different ways will get the body functioning more efficiently. Doing something that you ENJOY is of paramount importance because it will 'keep' you moving.
Monday, 22 November 2010
Getting More Exercise into your Day
Some studies suggest that it would appear that some people seem to be able to eat more food yet put on less weight than others, or is it that these people are generally more active during the day than we realise.
When you tap your foot or walk up and down whilst on the telephone, swing your leg whilst in a meeting, you are burning energy without even realizing. These could be the reason behind a persons weight control and it is effortless.
Appetite is another key for sure. Some don't eat until they are hungry, some eat just to satisfy their hunger and stop before feeling 'full', there is also the debate about the so called 'fat gene' that some have more of than another.
Until this debate has final scientific answers, the best and only way to combat 'your' weight control and they way you look is through 'natural nutrition' and exercise. What I mean by 'natural' is:-
If it grows on a tree or comes out of the ground, if it swims or walks then eat it in its most natural form. If it comes in a processed package - leave it on the shelf.
What I mean by exercise is ' Just get moving'
Increasing your 'general' activities
-Assess journeys in the car you make that are less than 1 mile/ 2kilometers, how often do you drive them? How often could you walk them instead?
-Whenever you go out, set off a little earlier and walk the longer route
- Take the stairs instead of the lift
- Walk up/down the elevator
- Cycle to work if you can
- Dogs are great, they 'force' you to go for walks
- Take items upstairs one at a time ( great Legs and Bottom training going up and down stairs)
- Don't just sit indoors each night and watch TV, join a group/club where you get out and meet people.
'Behold the Turtle, he makes progress only when he sticks his neck out' ( James Bryant Conant)
When you tap your foot or walk up and down whilst on the telephone, swing your leg whilst in a meeting, you are burning energy without even realizing. These could be the reason behind a persons weight control and it is effortless.
Appetite is another key for sure. Some don't eat until they are hungry, some eat just to satisfy their hunger and stop before feeling 'full', there is also the debate about the so called 'fat gene' that some have more of than another.
Until this debate has final scientific answers, the best and only way to combat 'your' weight control and they way you look is through 'natural nutrition' and exercise. What I mean by 'natural' is:-
If it grows on a tree or comes out of the ground, if it swims or walks then eat it in its most natural form. If it comes in a processed package - leave it on the shelf.
What I mean by exercise is ' Just get moving'
Increasing your 'general' activities
-Assess journeys in the car you make that are less than 1 mile/ 2kilometers, how often do you drive them? How often could you walk them instead?
-Whenever you go out, set off a little earlier and walk the longer route
- Take the stairs instead of the lift
- Walk up/down the elevator
- Cycle to work if you can
- Dogs are great, they 'force' you to go for walks
- Take items upstairs one at a time ( great Legs and Bottom training going up and down stairs)
- Don't just sit indoors each night and watch TV, join a group/club where you get out and meet people.
'Behold the Turtle, he makes progress only when he sticks his neck out' ( James Bryant Conant)
Sunday, 21 November 2010
Motivational Poem
There are times during our waking day that we may feel a little deflated or demotivated, we may wonder why or how we can carry on and reach the goals we have set for ourselves.
It wouldn't be a challenge if it wasn't tough, and it's how we channel our thoughts and actions that makes that challenge worthwhile and acheivable.
I was sent a poem from a dear friend which I would like to share with you, wherever or whatever it is you are striving for, it helps me keep my goals in the forefront of my mind.
When things go wrong as they sometimes will,
When the road your trudging seems all up hill,
When your feeling low and the goal seems high,
And you want to smile but you have to sigh,
When care is pressing you down a bit,
Rest if you must but DONT you Quit,
Life is queer with twists and turns,
As everyone of us sometimes learns,
And many a failure turns about,
When you might have won if you'd stuck it out,
DONT give up though the pace seems slow,
You may succeed with another blow,
Success is failure turned inside out,
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far,
So stick to the fight when you're hardest hit,
It's when things seem worst that you MUST NOT QUIT.
Stay Strong and focussed my friends - have a good week!
It wouldn't be a challenge if it wasn't tough, and it's how we channel our thoughts and actions that makes that challenge worthwhile and acheivable.
I was sent a poem from a dear friend which I would like to share with you, wherever or whatever it is you are striving for, it helps me keep my goals in the forefront of my mind.
When things go wrong as they sometimes will,
When the road your trudging seems all up hill,
When your feeling low and the goal seems high,
And you want to smile but you have to sigh,
When care is pressing you down a bit,
Rest if you must but DONT you Quit,
Life is queer with twists and turns,
As everyone of us sometimes learns,
And many a failure turns about,
When you might have won if you'd stuck it out,
DONT give up though the pace seems slow,
You may succeed with another blow,
Success is failure turned inside out,
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far,
So stick to the fight when you're hardest hit,
It's when things seem worst that you MUST NOT QUIT.
Stay Strong and focussed my friends - have a good week!
Saturday, 20 November 2010
Try Something 'New' Challenge
I did this earlier this year and it has transformed my fridge and Store cupboards aswell as how great it makes you feel for eating a wider variety of nutritious foods.
I did six months, I am asking you to stick at it for at least three months for starters and then try and continue to six ( it does get quite challenging yet addictive and fun!)
My challenge to you is:-
You have to buy and try something NEW to eat EACH week.
Just one item of 'HEALTHY' food that you have never eaten before.
There is a wealth of many and varied Fruit, Vegetables, Fish, Nuts, Beans, Dairy, Grains...
(cakes, chocolates, sweets, processed prepared foods are NOT allowed in this challenge!!)
Introduce just one new food each week and by the end of the 6 months you will have added 24 new foods not only into your diet but also your families diet too, thus encouraging everyone in your household to experiment and explore new nutritious foods.
Some foods you will love, some you may never buy again, but if you don't give it a try you will never know. It is so easy to become complacent and continue to consume the same meals week in week out when there is so much more delicious and nutritious foods available to us now.
Nutrition is just the same as exercise in that if you have the same routine and don't make changes your body doesn't change.
Lets push the boundaries and progress forwards for a healthier happier you both Inside and Out.
My two new favourites are Sugar Snap Peas eaten raw and Almond Butter.
Let me know yours, have fun!!
I did six months, I am asking you to stick at it for at least three months for starters and then try and continue to six ( it does get quite challenging yet addictive and fun!)
My challenge to you is:-
You have to buy and try something NEW to eat EACH week.
Just one item of 'HEALTHY' food that you have never eaten before.
There is a wealth of many and varied Fruit, Vegetables, Fish, Nuts, Beans, Dairy, Grains...
(cakes, chocolates, sweets, processed prepared foods are NOT allowed in this challenge!!)
Introduce just one new food each week and by the end of the 6 months you will have added 24 new foods not only into your diet but also your families diet too, thus encouraging everyone in your household to experiment and explore new nutritious foods.
Some foods you will love, some you may never buy again, but if you don't give it a try you will never know. It is so easy to become complacent and continue to consume the same meals week in week out when there is so much more delicious and nutritious foods available to us now.
Nutrition is just the same as exercise in that if you have the same routine and don't make changes your body doesn't change.
Lets push the boundaries and progress forwards for a healthier happier you both Inside and Out.
My two new favourites are Sugar Snap Peas eaten raw and Almond Butter.
Let me know yours, have fun!!
Thursday, 18 November 2010
Skipping
Who needs a GYM membership, there is so much more you can do at home that costs next to nothing.
Skipping - Just 15mins of skipping with a rope can burn 285 calories. Its a great cardio vascular exercise great for speed and agility but also fantastic for the Legs, Bottom, Core and Shoulders. A progression to burn that little bit more and add more tone is High Knee skipping with handweight Circles, simulating skipping with weights resistance.
Skipping - Just 15mins of skipping with a rope can burn 285 calories. Its a great cardio vascular exercise great for speed and agility but also fantastic for the Legs, Bottom, Core and Shoulders. A progression to burn that little bit more and add more tone is High Knee skipping with handweight Circles, simulating skipping with weights resistance.
Wednesday, 17 November 2010
How do you start your day
We all know that Breakfast is the most important meal of the day, though more important is hydration and many start the day with a diuretic drink i.e, Tea or Coffee which serves to only dehydrate you all the more . After the initial boost it gives an energy lull will follow leaving you craving for more quickfix sugar/caffeine loaded snacks and drinks.
Tip:- Hydrate and increase your metabolism first by drinking Boiled Water with a slice of fresh Lemon and Ginger before you reach for any caffeine and get your body starting on the right foot.
Tip:- Hydrate and increase your metabolism first by drinking Boiled Water with a slice of fresh Lemon and Ginger before you reach for any caffeine and get your body starting on the right foot.
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