Free Fitness Tips http://blog.freefitnesstips.co.uk The Free Fitness Tips Blog provides you with free diet, exercise, fitness and weight loss tips to help you lead a fitter and healthier life Sun, 07 Feb 2010 21:03:49 +0000 http://wordpress.org/?v=2.8.4 en hourly 1 FreeFitnessTipshttp://feedburner.google.com The Disadvantages of Consuming Too Much Dietary Fat http://feedproxy.google.com/~r/FreeFitnessTips/~3/SSqwpuJsWv8/dietary-fat-disadvantages.html http://blog.freefitnesstips.co.uk/dietary-fat-disadvantages.html#comments Sun, 07 Feb 2010 21:03:49 +0000 Tom http://blog.freefitnesstips.co.uk/?p=1524

My previous articles on dietary fat have discussed the various types and came to the conclusion that numerous health benefits can be enjoyed if you make saturated fat, monounsaturated fat and polyunsaturated fat part of your diet.  However, like so many other foods with potential health benefits, consuming too much can be bad for you.  In this article I am going to be discussing the disadvantages of overindulging on dietary fats.

1) WEIGHT GAIN:- One of the main differences between dietary fat and the other two macronutrients (carbohydrates and protein) is the number of calories.  Dietary fat contains nine calories per gram whilst carbohydrates and protein contain just four calories per gram.  Therefore, overindulging on dietary fat can lead to rapid weight gain and ultimately obesity.  Weight gain has a number of associated, negative side effects which include circulation problems, diabetes and joint problems.

2) INCREASED LOW DENSITY LIPOPROTEIN (LDL) CHOLESTEROL LEVELS:- Saturated fat increases levels of both high density lipoprotein (HDL) cholesterol and LDL cholesterol.  LDL cholesterol clogs your artery walls which can lead to organ damage and heart disease.  HDL cholesterol scrapes LDL cholesterol from your artery walls and helps remove it from your body.  Whilst saturated fat does have many health benefits and is not the bad fat that many people believe, consuming too much can cause a build up of LDL cholesterol in your body which leads to the unwanted symptoms discussed above.

3) THINNING BLOOD:- Overdosing on omega 3 essential fatty acids (EFAs) can cause your blood to thin.  This can cause excessive bleeding and make you bruise more easily than normal.  It can also cause problems for people who suffer from conditions that are affected by blood such as diabetes and high blood pressure.

4) INCREASED BLOOD GLUCOSE LEVELS:- Some evidence suggests that eating high levels of omega 3 EFAs can increase blood glucose levels in people suffering from type 2 diabetes.  This can lead to a number of negative diabetic symptoms.

5) INTERFERENCE WITH OMEGA 3 EFAS:- Eating excessive amounts of omega 6 EFAs can stop your body using omega 3 EFAs properly.  This can negate many of the benefits linked with their consumption.

6) INCREASED CANCER RISK:- Consuming high levels of omega 6 EFAs has been linked with certain types of cancer.  In particular it is thought to increase people’s risk of developing both breast cancer and prostate cancer.

7) DEPRESSION:- Some research has linked high levels of omega 6 EFAs in the brain with depression.

8) HEART DISEASE:- Eating too many omega 6 EFAs can lead to blood clots.  These clots restrict the flow of blood to the heart and can ultimately cause heart attacks.

9) INFLAMMATION:- One of the benefits of omega 3 EFAs is that they prevent inflammation.  However, as discussed above overconsumption of omega 6 EFAs negates these benefits and therefore increases inflammation in your body.

Like with the other macronutrients when it comes to dietary fats balance is the key.  They are essential for good health but too much can be damaging to your body.  So by all means make eggs, oily fish and olive oil part of your diet.  Just make sure this is not done at the expense of carbohydrates and protein.

What do you guys think?  Do you know of any further negative side effects linked to excess dietary fat consumption?  Do you agree that dietary fat should be eaten in moderation?  Leave a comment and let me know.

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]]> http://blog.freefitnesstips.co.uk/dietary-fat-disadvantages.html/feed 0 http://blog.freefitnesstips.co.uk/dietary-fat-disadvantages.html My Fitness Resolutions for 2010 http://feedproxy.google.com/~r/FreeFitnessTips/~3/F1c8hRTAsZI/fitness-resolutions-2010.html http://blog.freefitnesstips.co.uk/fitness-resolutions-2010.html#comments Sun, 31 Jan 2010 19:24:41 +0000 Tom http://blog.freefitnesstips.co.uk/?p=1520

Hey guys.  I hope you had a good Christmas and New Year.  I expect by now most of you will have settled back into work and have enjoyed the first month of 2010.  Hopefully you have all managed to stick to the resolutions you made for the year so far.  Today I am going to kick off the content on the Free Fitness Tips Blog for 2010 with a slightly belated post on whether I achieved my fitness resolutions for 2009, what my fitness resolutions are for 2010 and what topics I am planning to post on the Free Fitness Tips Blog over the coming months.

REVIEW OF MY 2009 FITNESS RESOLUTIONS

Last year I made 6 fitness resolutions…

1) TO IMPROVE MY FLEXIBILITY:- Overall, I believe I have succeeded at this resolution.  I have improved my flexibility significantly this year by staying behind at the gym after finishing my main workout and doing an extra 10 minutes of stretching.  Whilst I have achieved this resolution there is still room for improvement and I plan to continue stretching consistently to increase my flexibility during 2010.

2) TO DO MORE BODYWEIGHT TRAINING:- Unfortunately I did not succeed when it came to this resolution.  I started off the year by focussing solely on bodyweight training but from February onwards pretty much reverted solely to gym workouts.  So whilst this resolution was not a complete failure, taking the year as a whole I did not achieve this resolution.

3) TO DO MORE RUNNING:- I have improved massively in this area and definitely achieved this resolution during 2009. To do this I incorporated interval sprints into all my gym workouts and also managed to fit in some longer distance outdoor runs throughout the year.  This has allowed me to see huge improvements in my running speeds and cardiovascular fitness.

4) TO ENTER A 10K RUN:- Unfortunately I did not enter a 10K run this year so did not achieve this resolution.

5) TO BE MORE FLEXIBILE WITH MY TRAINING:- Unfortunately this was another fitness resolution I did not achieve this year.  Whilst I started off the year with bodyweight workouts my overall training program was not very flexible.  I spent the majority of the year working out in the gym and did not really focus on other training methods.

6) TO SLEEP MORE:- This is another area I have struggled with and a fitness resolution I failed to achieve.  The reason for this is that on work nights it can be very difficult to fit working, training and preparing my meals into a 16 hour day.

So overall I achieved 2 of 6 resolutions.  Whilst this seems low and there is certainly room for improvement, I have made progress over the year.  Hopefully, 2010 will be an even more successful year in terms of fitness resolutions.

MY FITNESS RESOLUTIONS FOR 2010

Although I did not achieve 4 of my fitness resolutions last year, I am not going to add all of these to my list for 2010 because I do not believe all of them are as relevant now.  Anyway, my fitness resolutions for 2010 are…

1) TO ENTER A 10K RUN:- Although I did not manage to do this last year, I want to enter a 10K run this year.  I believe I am physically ready as I have been running regularly and built up my fitness and stamina.  I just need to make the final push and actually enter an event.

2) TO SLEEP MORE:- Whilst I did struggle last year to get my full 8 hours on work nights it is still something I want to work towards because lack of sleep can have a negative effect on your training, your ability to build muscle and more.

3) TO BE MORE CONSISTENT WITH MY TRAINING:- Over the last few weeks I have started really well by training Monday, Tuesday and Wednesday.  However, as I get to the mid-point of the week my training starts to tail off for various reasons.  Sometimes I do not even manage to get another session in before the week is over.  Whilst this will inevitably happen sometimes I want to be as consistent as possible with my training this year and make sure that bad weeks are kept to a minimum.

4) TO GET NOTICEABLE IMPROVEMENTS FROM MY TRAINING:- One of the main problems I have with my training is that I struggle to make noticeable improvements in the long term.  This is normally caused by lack of sleep (which can hinder my performance in the gym) and inconsistency (which means that certain muscle groups can get neglected during my training so I lose any improvements in strength, stamina etc).  This year I want to get noticeable improvements from my training by improving in these two areas and also by writing notes during every workout.  This will allow me to track my progress and actually see if I am getting stronger.

5) TO BE MORE CONSISTENT WITH MY BLOG POSTS:- Regular readers of this blog will know that I am quite inconsistent with posting to this blog.  Sometimes I will do 2-3 posts a week then (for various reasons) I will have a barren spell with no posts for a month.  This year I want to be more consistent than ever and ensure that Free Fitness Tips Blog is updated regularly with fresh, unique content.

FREE FITNESS TIPS BLOG POSTS FOR 2010

Last year I did a number of detailed posts on diet and nutrition covering carbohydrates, dietary fats, protein and vitamins.  With my next few posts I want to carry on with this topic area by expanding on the subject of dietary fats and doing some new posts on the different types of minerals out there.  I also want to do some posts later in the year on some of my favourite exercises.  Hopefully, 2010 should be a great year for content at the Free Fitness Tips Blog.

Now I want to hear your comments.  What are your fitness plans for 2010?  Did you achieve the fitness goals you set yourself for 2010?  Let me know by leaving a comment.

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]]> http://blog.freefitnesstips.co.uk/fitness-resolutions-2010.html/feed 1 http://blog.freefitnesstips.co.uk/fitness-resolutions-2010.html 8 Fitness Christmas Present Ideas http://feedproxy.google.com/~r/FreeFitnessTips/~3/4KEouN_90aE/8-fitness-christmas-present-ideas.html http://blog.freefitnesstips.co.uk/8-fitness-christmas-present-ideas.html#comments Sun, 20 Dec 2009 23:16:41 +0000 Tom http://blog.freefitnesstips.co.uk/?p=1511

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

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

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

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

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

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

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

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

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

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

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]]> http://blog.freefitnesstips.co.uk/8-fitness-christmas-present-ideas.html/feed 6 http://blog.freefitnesstips.co.uk/8-fitness-christmas-present-ideas.html 3 Healthy Christmas Dinner Desserts http://feedproxy.google.com/~r/FreeFitnessTips/~3/iO0dfIewF2M/3-healthy-christmas-dinner-desserts.html http://blog.freefitnesstips.co.uk/3-healthy-christmas-dinner-desserts.html#comments Wed, 16 Dec 2009 17:38:31 +0000 Tom http://blog.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://blog.freefitnesstips.co.uk/3-healthy-christmas-dinner-desserts.html/feed 0 http://blog.freefitnesstips.co.uk/3-healthy-christmas-dinner-desserts.html 5 Christmas Party Survival Tips http://feedproxy.google.com/~r/FreeFitnessTips/~3/c8FbgK2rTiI/5-christmas-party-survival-tips.html http://blog.freefitnesstips.co.uk/5-christmas-party-survival-tips.html#comments Sat, 12 Dec 2009 18:03:30 +0000 Tom http://blog.freefitnesstips.co.uk/?p=1505

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

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

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

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

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

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

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

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

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

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]]> http://blog.freefitnesstips.co.uk/5-christmas-party-survival-tips.html/feed 3 http://blog.freefitnesstips.co.uk/5-christmas-party-survival-tips.html 8 Healthy Christmas Dinner Ideas http://feedproxy.google.com/~r/FreeFitnessTips/~3/4ZhW69P4_2A/8-healthy-christmas-dinner-ideas.html http://blog.freefitnesstips.co.uk/8-healthy-christmas-dinner-ideas.html#comments Tue, 08 Dec 2009 17:01:50 +0000 Tom http://blog.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://blog.freefitnesstips.co.uk/8-healthy-christmas-dinner-ideas.html/feed 6 http://blog.freefitnesstips.co.uk/8-healthy-christmas-dinner-ideas.html 4 Healthy Christmas Dinner Starters http://feedproxy.google.com/~r/FreeFitnessTips/~3/8845qBvM0_c/4-healthy-christmas-dinner-starters.html http://blog.freefitnesstips.co.uk/4-healthy-christmas-dinner-starters.html#comments Fri, 04 Dec 2009 21:19:57 +0000 Tom http://blog.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://blog.freefitnesstips.co.uk/4-healthy-christmas-dinner-starters.html/feed 6 http://blog.freefitnesstips.co.uk/4-healthy-christmas-dinner-starters.html The Free Fitness Tips Newsletter – November 2009 http://feedproxy.google.com/~r/FreeFitnessTips/~3/59AWUOHyF1g/newsletter-november-2009.html http://blog.freefitnesstips.co.uk/newsletter-november-2009.html#comments Mon, 30 Nov 2009 15:13:45 +0000 Tom http://blog.freefitnesstips.co.uk/?p=1468 Calendar

Hello Everyone. The Free Fitness Tips Newsletter – November 2009 is now online.

You can view the HTML version by Clicking Here.

You can view the PDF version by Clicking Here.

If you have any feedback regarding this month’s newsletter please post a comment for me. Enjoy :-)

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]]> http://blog.freefitnesstips.co.uk/newsletter-november-2009.html/feed 0 http://blog.freefitnesstips.co.uk/newsletter-november-2009.html 20 Health Benefits of Dietary Fat http://feedproxy.google.com/~r/FreeFitnessTips/~3/neC6T9ulEkM/20-benefits-of-dietary-fat.html http://blog.freefitnesstips.co.uk/20-benefits-of-dietary-fat.html#comments Sun, 29 Nov 2009 18:23:10 +0000 Tom http://blog.freefitnesstips.co.uk/?p=1398

In my last few articles I have been focussing on dietary fats.  Until recently dietary fats were seen as the macronutrient to avoid.  They have been associated with heart disease, obesity and many other negative health conditions.  However, this common perception of dietary fats could not be further from the truth.  With the exception of trans fats, dietary fats support your body in performing many vital functions, offer protection for your cells and promote optimal health.  In this article I want to expand on this topic further and provide you with a comprehensive list of the many benefits of dietary fat.

SATURATED FAT BENEFITS

Saturated fat is still seen by many as a ‘bad’ fat.  It has been strongly linked with clogging the arteries and significantly increasing your chances of developing heart disease.  The reason for this dates back to the 1940s.  Around this time hydrogenated trans fats were created by vegetable oil manufacturers.  Before the 1940s saturated fats were a regular fixture in most people’s diets.  Vegetable oil manufacturers wanted to promote their new creation and so pushed hydrogenated trans fats as a healthy alternative to saturated fats.  They backed their claims up with flawed research and were successful in reducing consumption of saturated fats whilst increasing consumption of hydrogenated trans fats.

More recently the flaws in this research have been revealed.  Recent studies have linked hydrogenated trans fats (and not saturated fats) with cancer and heart disease.  These studies have also revealed that hydrogenated trans fats have no nutritional benefit.  Furthermore, the benefits of many benefits of saturated fats have now started to be realised.  These benefits include:

1) ABSORPTION OF OMEGA 3 FATTY ACIDS:- Elongated omega 3 fatty acids are a type of polyunsaturated fat found in fish, dairy products and eggs.  Although they are not a saturated fat, the presence of saturated fat in the diet helps your body absorb them more effectively.

2) IMPROVED BRAIN HEALTH:- Approximately two thirds of your brain is constructed cholesterol and fat.  About half of these brain fats are saturated.  Therefore, consuming saturated fats supports optimal brain health.

3) IMPROVED HEART HEALTH:- When your heart is stressed it uses the saturated fats palmitic acid and stearic acid.  Therefore, saturated fats can improve your heart health during times of stress.

4) IMPROVED LIVER HEALTH:- Saturated fats can protect your liver from harmful substances including alcohol and medications.  It has also been shown to reverse liver damage and remove fat from the liver.

5) IMPROVED LUNG HEALTH:- Saturated fats help your body produce a substance called lung surfactant which helps them function properly.  Not getting enough saturated fat in your diet can cause faulty lung surfactant to be produced.  This can damage your lungs and lead to breathing problems.

6) OPTIMAL NERVOUS SYSTEM:- Some types of saturated fat act as nervous system messengers.  They have an important influence over functions such as digestion and insulin release.  Failure to consume enough saturated fat means that these functions are not performed properly.

7) REDUCED HEART DISEASE RISK:- Contrary to popular belief, saturated fat can actually lower your risk of developing heart disease.  Consuming saturated fat lowers blood levels of a substance called lipoprotein (a).  The presence of lipoprotein (a) is a strong risk factor for heart disease so by consuming saturated fat you can decrease this risk.

8) STRONG CELL WALLS:- Saturated fats give your cell walls their rigid structure.  In fact 50% of  your cell walls are constructed from saturated fats.  Not only do saturated fats keep your cell walls structured but they also offer protection from external materials.

9) STRONG BONES:- Saturated fat helps your body absorb calcium properly.  Calcium supports strong bones and also reduces the chances of you developing osteoporosis (reduced bone density).

10) STRONG IMMUNE SYSTEM:- Certain types of saturated fat help your body produce strong white blood cells.  Myristic acid (found in butter) and lauric acid (found in milk) are two such fats which ensure that you produce strong white blood cells and have a strong immune system.

MONOUNSATURATED FAT BENEFITS

Monounsaturated fat has not received nearly as much negative press as saturated fat.  This is largely down to the Mediterranean diet which has given huge publicity to the benefits of monounsaturated fat which include:

1) IMPROVED BLOOD CHOLESTEROL LEVELS:- There are two main types of cholesterol; low density lipoprotein (LDL) and high density lipoprotein (HDL).  LDL cholesterol has been linked with heart disease, high blood pressure and organ damage.  HDL cholesterol collects LDL cholesterol from the blood and transports it to the liver where it is processed and excreted.  Monounsaturated fats help lower blood levels of LDL cholesterol and increase blood levels of HDL cholesterol.  This helps keeps your vital organs and blood vessels healthy.

2) IMPROVED BLOOD GLUCOSE CONTROL:- Monounsaturated fats contain a substance called aidponectin which enhances your cell’s ability to absorb glucose.  Monounsaturated fats also increase your cell’s insulin sensitivity which allows them to take glucose from the blood effectively.

3) REDUCED CANCER RISK:- Multiple sources link monounsaturated fats (particularly those found in olive oil) with cancer prevention.  In particular these monounsaturated fats are thought to protect you from breast cancer and colon cancer.

4) REDUCED INFLAMMATION:- Monounsaturated fats interfere with leukotrienes (naturally produced molecules that contribute to inflammation) and therefore actively reduce inflammation in the body.

5) THEY ARE A GOOD SOURCE OF FAT SOLUBLE VITAMINS:- Foods that contain monounsaturated fats are often a rich source of the fat soluble vitamins A, D, E and K.  Monounsaturated fats also help you absorb these vitamins effectively.  Fat soluble vitamins have various health benefits which include supporting healthy vision, helping your body clot and protecting your cells from dangerous free radicals.

6) THEY CAN HELP YOU BURN FAT:- Research suggests that monounsaturated fats can help you burn fat and prevent the build up of fat around the center of your body.

OMEGA 3 ESSENTIAL FATTY ACID BENEFITS

Omega 3 fatty acids are one of the main types of polyunsaturated fat.  They have many health benefits which include:

1) ABSORPTION OF FAT SOLUBLE VITAMINS:- Whilst monounsaturated fats are a good source of fat soluble vitamins, omega 3 essential fatty acids help you fully absorb these vitamins.

2) HEALTHY VISION:- Omega 3 essential fatty acids are used by your body to produce retinal tissue.  Therefore, consuming omega 3 essential fatty acids helps keep your vision strong.  Contrastingly, not consuming enough can lead to problems with your vision.

3) IMPROVED BRAIN HEALTH:- Omega 3 essential fatty acids support brain health in a different way to saturated fats.  They have been linked with protection from Alzheimer’s disease (a condition that destroys your brain cells).  They also support the production of cell membranes and signal pathways in your brain.

4) REDUCED CANCER RISK:- Like monounsaturated fats, omega 3 essential fatty acids can help protect you from various cancers including breast cancer, colon cancer and prostate cancer.

5) REDUCED HEART DISEASE RISK:- Like saturated fats, omega 3 essential fatty acids also reduce your heart disease risk.  They do this by lowering blood triglyceride levels, lowering blood pressure and removing fatty plaques from your artery walls.

6) REDUCED INFLAMMATION:- Like monounsaturated fats, omega 3 essential fatty acids also help reduce inflammation.  This is particularly good news for sufferers of arthritis, asthma and eczema as omega 3 essential fatty acids can reduce the inflammatory pain associated with these conditions.

OMEGA 6 ESSENTIAL FATTY ACID BENEFITS

Omega 6 essential fatty acids are the other type main type of polyunsaturated fat.  Their health benefits include:

1) HEALTHY SKIN:- Omega 6 essential fatty acids are a key ingredient in the formation of healthy skin cells.  They have also been shown to help with skin conditions such as dermatitis and eczema.

2) REDUCED PRE-MENSTRUAL (PMS) SYMPTOMS:- Research has shown that omega 6 essential fatty acids can relieve both bloating and breast tenderness that are often products of PMS.

3) STRONG BONES:- Like saturated fat, omega 6 essential fatty acids help your body absorb calcium.  Therefore omega 6 essential fatty acids support strong bones and protect you from bone damaging conditions such as osteoporosis.

DIETARY FAT BENEFITS SUMMARY

As you can see dietary fat is not the evil macronutrient that people once thought.  I hope this article has showed you just how important an addition to your diet it can be.  Dietary fat has countless health benefits and I have listed a massive 20 in this article.  Just to recap those benefits are:
- Absorption of fat soluble vitamins.
- Absorption of omega 3 essential fatty acids.
- Healthy skin.
- Healthy vision.
- Improved blood cholesterol levels.
- Improved blood glucose control.
- Improved brain health.
- Improved heart health.
- Improved liver health.
- Improved lung health.
- Optimal nervous system.
- Reduced cancer risk.
- Reduced heart disease risk.
- Reduced inflammation.
- Reduced PMS symptoms.
- Strong cell walls.
- Strong bones.
- Strong immune system.
- They are a good source of fat soluble vitamins.
- They can help you burn fat.

What do you guys think about dietary fat?  Is it a significant part of your diet?  Are there any benefits I have missed.  Leave a comment and let me know.

*****

If you want to enjoy the benefits that dietary fats provide you need to start adding them to your diet.  The Mediterranean Diet ebook is an 84 page guide to this diet providing you with recipes, a food pyramid and more.


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]]> http://blog.freefitnesstips.co.uk/20-benefits-of-dietary-fat.html/feed 0 http://blog.freefitnesstips.co.uk/20-benefits-of-dietary-fat.html The Key To Keeping Your Joints Healthy http://feedproxy.google.com/~r/FreeFitnessTips/~3/bAYwVIg3x0A/healthy-joints.html http://blog.freefitnesstips.co.uk/healthy-joints.html#comments Wed, 25 Nov 2009 13:37:46 +0000 Tom http://blog.freefitnesstips.co.uk/?p=1449

Hey everyone.  Today I have a guest post for you from Scott Wood.  Scott works with Natures Best – a supplement company with a difference.  Not only are they UK based but they stick to GMP (Good Manufacturing Practice) standards which means you can be sure you are purchasing a quality product.

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As you grow older you may start to feel the effects of day to day exercise on your joints. Whether it is your runner’s knees or creaky tennis elbow, all can cause discomfort, especially if untreated. Without proper care these problems could snowball into conditions such as osteoarthritis and severe joint pain.

Luckily though, there are numerous preventative courses you can take to lessen the damage caused to your joints by your daily activity. In this article, I hope to give some simple tips that you can put into practice to lessen the load on your joints and keep those creaks at bay.

Maintain gentle exercise to maintain supple joints

By keeping your joints active (but not overdoing it…) you keep the fibres and tendons around the joints supple, which will help to improve the overall flexibility of the joint. If your muscles can cope with more stresses and forces, then this will naturally take this impact away from your joint, this helping to preserve its precious cartilage. Cartilage is the compound found within joints, which acts a lubricant to prevent the bones from rubbing together and causing pain.

You could strengthen your joints by perhaps trying to walk more. A walk that lasts 30-60 minutes is a good level of exercise for each day. Alternative if you have trouble with your mobility, why not take up yoga classes or swimming, which are both a great way to develop your core strength without too much strain on your body. Swimming for example helps to develop your strength gradually, as your muscles are put under slight resistance by the water every time you move.

Keep on top of your diet

We have numerous nutrition based articles on the site that may be of value, but i cannot stress enough how much a well rounded diet can help your joints, but also your overall wellbeing. Take care to eat plenty of grains, vegetables, fruit and fresh fish. The essential oils in oily fish like mackerel for instance are high in Omega 3s, which are great for your joints.

Failing that, you could also top up your daily fish oil intake in supplement form or go for a glucosamine equivalent. Glucosamine is actually the compound found within your cartilage, which helps to keep your joints well lubricated.

It can be difficult to reverse the effect of long term joint problems, but with enough care and attention, small changes to your lifestyle can impact greatly on the health of your joints and overall wellbeing. Be sure to keep active, eat well and get plenty of rest and your body will thank you later in life!

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