10 Tips for staying fit and healthy this Christmas

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Christmas is just around the corner.  If you have been working very hard this year to build healthy eating habits, make effort to train consistently, you may wish to keep up the good work. The truth is that lots of people put on up to 5lbs between Christmas and new year. The reasons are very simple:

Energy intake is more than energy expenditure

i.e. over-eating and not moving enough

With a STRATEGY in place, you CAN keep up with your fit and healthy lifestyle, and still have fun, enjoy food with family and friends.

Here are my top 10 tips:

 1. Set a goal to maintain your current fitness, weight and eating habits. Believe it or not, having this goal in mind will motivate you to make better food choices and move more. Without this goal, it is much easier to let your habits go.

2. Plan your holiday schedule. Write down the dates and time for your planned Christmas parties. How many days in the week and how many times a day. What will you be doing when you are not celebrating? Use a planner so you can see clearly when the big meals are going to be. Then plan healthier meals the rest of the time. You can use the same planner to figure out the best time to fit in a quick workout or active time like taking a long walk.

3. Do not turn up to a party feeling hungry. Load up on protein, fibrous vegetables, or healthy snacks before attending. If the biggest meal is in the evening, make sure you have a good portion, balanced meal in the morning and afternoon.

4. At the party: fill your plate with lean protein, fibrous vegetables first. These food will fill you up. Then choose a sensible amount of starchy carbohydrate, fatty food and / or dessert that you enjoy.

5. Watch the portion size. Eat until you are 80% full.

6. Watch your alcohol intake. Set a limit on how much you allow yourself to drink and stick to it. Alcohol provides 7 kcal / g (carb and protein = 4 kcal / g; fat = 9 kcal / g).

7. Make sure you drink enough water. Thirst is sometimes mistaken as hunger. Also, watch out for liquid calories, e.g. fruit juice, smoothies, soft drinks.

8. Keep up with fitness. Aim to do three 20-30 min HIIT sessions per week. If you can, do this before big meals.

9. Keep on moving. Make an effort to go out for a 30-60 min walk every day.

10.Be a fit and healthy leader. Inspire your friends and family to make healthy, balanced food choices and stay active. 

Wishing you a Merry Christmas and Happy New Year!

See you in 2018!

Winnie x

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Mint ‘chocolate chip’ smoothie / protein shake

New creation at WinnieFitness HQ – mint ‘chocolate chip’ (cacao nibs) protein shake. I have a thing for mint choc chip treats and drinks (chocolate, ice-cream).  This is a very good alternative to satisfy my sweet tooth!

Try the recipe below and let me know what you think

Ingredients for 1 serving:

100ml unsweentened almond milk

100 ml water

4 ice cubes (for frappe effect)

1 cup baby spinach

10 mint leaves

1/4 avocado

1 scoop vanilla protein powder

Directions:

Add almond milk and water into a blender. Add in the rest of the ingredients. Blend until mixture is smooth.

Then top with 1 tsp cacao nibs and enjoy!

Nutrition tip: you can’t out-train a bad diet

you can't out-train a bad dietOn nutrition: make it a habit to eat well at least 80% of the time. Day in, day out, without fail. What you regularly eat should be nutritious and balanced. Try to focus on the quality of the calories, and reduce processed food.

If you are already working out, but not getting the results that you want, you may want to take a look at what you eat. Drop us a message if you would like advice on nutrition. WinnieFitness.com

Fat: friend or enemy?

healthy fat daily dose

#Nutrition Tip: If you want to eat healthy, lose weight without counting calories, then healthy fat is your new best friend.

Lots of us are scared of eating fatty food. But the truth is, eliminating all fats from the diet is going to make us hungry by the end of the day. At this point, many people will turn to unhealthy snacks, refined carbs, convenient food which totally ruin their ‘diet’.

Healthy fats are actually good, and essential for our body to function. Have a portion of healthy fat with your meals will keep you satisfied throughout the day, and reduce sugar craving. What’s more, they keep your skin and hair healthy and shiny too. Bonus!

My favourite source of healthy fats are: avocado, raw almonds, extra virgin olive oil, salmon fillet, sardine, nut butter. What’s your favourite?

Post-workout green smoothie recipe

GreensmoothieGreen smoothie recipe

If you’re looking for a quick way to replenish your energy after a workout, give this green smoothie a try. The green colour of this smoothie comes from kale, matcha powder and avocado.  Use a smoothie blender to blend the ingredients . I use NutriNinja blender.  The smoothie is surprisingly smoothie.

Energy Booster Green Smoothie:

Ingredients:  (1 serving)

1 Ripe banana

1 Handful of kale

1 Teaspoon high-grade matcha powder

1/4 Small ripe avocado

200 ml Unsweetened soya milk

Optional: if you really must sweeten the smoothie, use 1 teaspoon manuka honey

Method: Put all the ingredients in a blender.  Blend in short bursts for 20 seconds.

Enjoy!  Let me know what you think. Pop a comment or photo below!