Our preXmas resolution....

That's right shoppers...  there are only 84 days, 83 days, 81 days till christmas (check here for an accurate update). I say this not to get you in the christmas spirit, but to take advantage of a natural lul in the year..... Now is the time to create a few new habits with your waist line in mind..... WHY?

The christmas bulge...... it's comming.... and this year, rather than 'deal with it' during 'new years resolutions', the team at GetFit.com are going to be losing weight before christmas.... so we don't need to worry about it in january... Neat huh?

 

 

So join us in making a pre-xmas (Prononced Prex-Mass) resolution:

Not to make a new years one about losing weight..

The boffins in the nutrition department have told us that we can safely and easily lose 6 pounds (3 kilograms) before christmas. That's a half a pound a week, and such a small amount we recomend you don't weigh yourself weekly, try every fortnight instead.

6 pounds (3kg) has often been quoted as the amount of weight people put on during the 'SILLY SEASON', and we think over 12 weeks it not an amount that will be difficult to lose.

So in week one of twelve, we are going to change one thing.

So join us for our PreXmas resolution: Not to make a new years resolution next year...

Week 1 - The 'only once a week' rule.

Too often it's not our daily diet that making us put on weight, it's the occassional treats that add the excess - both in calories and inches.... Instead of banning these treats, a more sensible approach is to limit them to 'one day a week'. In the getfit.com office we are limiting ourself in one of the following areas because we still want to enjoy the lead up to christmas.

Alcohol - Yes, I've said it. Most men know that the quickest way to lose weight is to stop drinking. Drinking at christmas is compulsory for many, either through tradition or through social pressure.
But i'm not suggesting anything so drastic... just pick 1 day a week that is your drinking day... If you drinking regularly you'll find that this will help you lose the entire 6 pounds in a few weeks.

Take-away - Not a great surprise it's true..... but in the lead up to christmas and busy schedules take-outs become more convience than a treat.  Limiting take out to once a week will help to keep your weight in the target range.

Party & Movie Snacks - Of course you are going to have a few parties or take some time out at the movies or theatre in the next few weeks, Snacks during these events are usual, but as more parties are occuring, limiting yourself to snacking at these events only once a week will keep the calories in check.


So which one of the above can you try for your Pre-Xmas resolution?  We think trying one of these would be a great start and a low pressure way of keeping in shape during the silly season...

Next week: adding one pleasureable activity to your routine.

Foods to Hydrate You

GetFit likes to take a scientific approach to health issues and so we’ve spent hours in the office slicing, dicing and munching our way through loads of fruits and vegetables* to discover the top five hydrating fruit and vegetables you can serve up to keep yourself fully hydrated!

The top 5 hydrating fruits are:

1. Watermelons 92% (no surprise there),
2. Strawberries 92% 
3. Grapefruits  91%
4. Cantaloupes  90%
5. Peaches  88%

And the fruit with the lowest water content? The humble banana with ‘only’ 74% (But it’s still a piece of fruit, so don’t ignore them!)

Similarly, the top 5 raw Vegetables with the highest hydrating properties (i.e. with a high water content) are:

1. Iceberg lettuce 96%
2. Cucumbers 96%
3. Radish 95%
4. Courgette (Zucchini for our friends in the US) 95%
5. Celery 95%
6. Red Tomato 94% 

(Ok well top 6 then)

And it’s the white potatoes with just 79% at the bottom of the list.

Apart from giving you all the veggie and fruity goodness that eating vegetables and fruits give you, remember that for them to count towards your 5-a-day, they don’t have to be ‘fresh’, but a portion can be canned (drained and washed if in salt water or brine), dried, frozen, or in a 150ml juice (if its 100% fruit juice, but it counts as only 1 portion, no matter how many you have)

Just a cautionary warning though… too much of anything can be toxic… so whilst water aids in the process of removing toxins from your body (the next blog topic…), too much water can alter the balance of the salt in your body and can lead to ‘water intoxication’ which can be fatal…

The next GetFit blog is all about getting a good nights sleep...

(*Actually we did a lot of online research from various agricultural experts across the world to find the top 5 of each… but we did eat a lot of fruit and veg whilst we were researching!)

Hydrate to stay awake…

About two thirds, or roughly 60%, of a healthy body weight is made up of water and there are many different studies and ideas that claim to establish how much water you should drink each day, both to stay hydrated and to help the body function optimally…

GetFit looked up how much water the Department of Health recommends for hydration purposes, and it’s about 1.2 litres a day. You actually lose about 2.5 litres a day, but you make this up through the foods you eat and a little bit that your body recycles from certain chemical reactions in your cells (clever things…)

Of course this is the average, for the average person on an average day. And GetFit knows that you’re anything but average…

GetFit see it like this… We all lead different lives with some of us leading more active lives than others (so possibly sweating more); some of us work in air-conditioned offices (lucky you), whilst others spend their work time in cars or working outside. Each of these factors will have an effect on how much water your body losses throughout the day (more so on a hot day).

So it’s up to you to spot the symptoms of dehydration… and here are the most common

-          Check the colour of your urine – here’s a link to a colourchart that may help!

-          Not going to the loo for many hours, especially if it’s hot

-          Headaches and/or feeling light headed

-          Lack of energy… Dehydration will leave you feeling tired…

So what to use to hydrate with?

1.       Water is obviously the best choice – if you don’t like it (a quite common problem) add a dash of (sugar free) cordial, a slice of cucumber or a sprig of mint (or all 3…)

2.       Milk is good to – calcium and vitamins thrown into – try the 1% semi skimmed variety.

3.       Fruit juice – can count as one of your 5-a-day (but only once). Check that it’s 100% juice and not a ‘juice drink’ that may have loads of sugar and very little actual juice!

But what about  Tea, Coffee and Energy drinks? These contain caffeine which can make you produce more urine (unless they're decaffeinated that is) . These drinks should not be your only source of hydration!

It’s not just liquids that can be used to hydrate – food can help too and some foods are better than others – which GetFit will talk about in our next blog…

Have a low(er) fat summer - Part 2

Hello,

Last week, we here at the GetFit office were discussing our summer eating habits and came up with our own top 5 'Summer of Fat' alerts.

This weeks blog counts down the last 3 alerts. so with no further ado...

Number 3 – Choosing low or reduced fat dips

My particular weakness… It’s amazing that I’ll take cucumbers, carrot sticks and slices of peppers, all wonderfully healthy, and then happily dip it up to its neck in something that can be 80% fat. That’s summer madness…

So when looking for reduced fat dips, remember that this means the product must contain at least 25% less fat than the standard product. For example, standard mayonnaise is 80% fat, reduced fat mayonnaise is 30-40% fat i.e. it is lower in fat than the standard but it is still a high fat product.

A guideline figure for choosing a lower fat dip is 15% (or less) – this means 15g fat (or less) per 100g. Although lower fat dips can be as low as 3%, setting an upper limit at 15% will give you more choice – just try not to overdo it!

And whilst at the salad bar, BBQ buffet or in the kitchen, try to use a spoon to portion out the dip onto your plate, rather than freely “dipping” into the container the dip is purchased in – it’s so easy to overeat just because it’s there!



Number 2 – Salad dressings

Okay, so this is similar to Number 3, but it’s worth its own places as there are some great alternatives to shop bought dressings.

Traditional French dressing, tartare sauce and seafood sauce contain in the region of 50-75% fat and many oil-based dressings contribute to the enjoyment of certain foods for many people. Oil is a very calorific ingredient that is added to many dressings because of the “mouth feel” it gives to food.

Reduced fat versions of French dressings are readily available from supermarkets, with Asda, Sainsbury’s and Tesco producing their own range of reduced fat dressings, whilst Kraft produces a range of fat-free dressings (e.g. French Vinaigrette, Thousand Island).

Even better, a quick Google for ‘Low Fat Dressing Recipes’ brings up over 6million results – I am sure there is something that even amongst that lot I could find something I both like and could make…

So what was the GetFit team’s greatest weakness?

Number 1 - Switching to a reduced fat ice cream or alternatives

Whatever you thought of Margaret Thatcher, the UK’s first Prime Minister, you can’t deny she did wonders for ice-cream. Whilst working for J. Lyons and Co. she helped research and produced a new type of ‘soft-scoop’ ice cream that could be served through a machine. Hey Presto – Mr Whippy!

Ice cream is one of those treats that have been enjoyed by nearly everyone down the generations. Its taste and texture is truly unique. Add the sounds of the ice cream van jingle and happy days are here again!

Ice cream is one of those delights that just would not be what it is without the fat. Cornish dairy ice cream is somewhere in the middle when it comes to fat content – about 10.2% fat and a calorie content in the region of 190kcal per 100g. Some chocolate, fudge or toffee-containing ice creams can be as high as 23% fat.

You don’t need to avoid it, just include it as one of the treats in your eating plan – a single scoop of plain ice cream is about 100 calories.

Alternative, try out a frozen yoghurt option. There are whole cafes dedicated to this wondrous delight - see Yog , Snog and Itsu.

All we need is the summer to actual start acting like a summer so we can put these tips into practice!

Over the next few weeks, we'll introduce some more health habits that won't necessarily depend on the weather!

Have a low(er) fat summer

Hello,

With summer having started around the 21st of June (yes, that’s when summer starts, or so says the BBC) with any luck you, me and the GetFit team will see the sun a little more and enjoy lighter and warmer evenings.

However, the summer months bring with them their own unique healthy eating challenges. We may find ourselves heading out for alfresco dining at pubs, cafes and restaurants, either here or whilst on holiday or be invited to, or hold our own, BBQ’s and summer parties.


Because even though summer is typically seen as the perfect time for salads, light meals and outdoor dining, I find it can often be ambushed by heavy sauces, fatty meats and creamy dips…


And I have to confess to being a heavy dipper!


So what can be done to stop this summer from becoming a ‘Summer of Fat’?


I asked around the GetFit office and asked the guys to confess to their summer time weakness and I can now bring you the GetFit's Top 5 ‘Summer of Fat’ alerts…


Number 5 - Ordering lower fat dishes when dining out (especially on holiday)


Eating out is an enjoyable experience that need not stop just because you are following a healthy eating or weight loss plan. But dining out can be fraught with danger, especially when ordering abroad! However with a little pre-planning it can be made healthier.


Wherever and whenever you dine out you can decide before you set out that you are going to have just one or two courses and try eating a light snack e.g. a couple of crackers to take the edge off your appetite.


Also, look for dishes described as ‘grilled’, ‘chargrilled’, ‘poached’, ‘stir-fired’, ‘steamed’, ‘cooked in own juice’ or with pomodoro or wine sauce (and if you’re abroad and your language skills are rusty, or non-existent like mine, translate these words before heading down to the local tapas bar).


Number 4 - BBQ meat madness… Using lower fat meats or ‘vegetarian’ options


With several Aussies in the office, this comes as no surprise.


There are so many meat alternatives available it would be impossible to list them all her, but sausages, burgers and even ‘fake’ bacon can all be found in almost all supermarket aisles.


However, check the fat content per 100g to help you choose lower fat meat-free alternatives. A guideline figure is 9% fat (9g fat per 100g) maximum, but you will find many lower fat meat-alternative foods containing 5% or less fat.


If the idea of a no meat BBQ is just unimaginable, look for the leanest meats you can find, and shock horror, remove the skin of the chicken pieces, as this part contains the majority of the fat.


Serve your meat-alternative products with a large portion of colourful salad or vegetables.


And if you’re watching your carb intake for any reason, leave the bun!


Next week I'll reveal the GetFit teams Top 3 summer fat alerts...

Willpower eh? now what is that exactly..

Two weeks ago I talked about the opposite of willpower, which I called "other power"

Essentially I was looking for those things "outside ourselves" that could help in tackling problem habits which most of us don't want to continue in our day to day lives.

What is it we all mean when we talking about having "willpower"?

It's one of those funny things, we all have an idea of what willpower means to ourselves personally, but I was struggling to come up with a decent definition.

This being the internet I goggled willpower and let the democracy of internet search give me the definition (thanks Wikipedia - interestingly there isn't a page on willpower just links to other pages)

·  Self-discipline, training and control of oneself and one's conduct, usually for personal improvement

·  Self-control, the ability of a person to exert his/her will over the inhibitions of their body or self

So something about training the mind and the ability to exert control over your own body / self. This is really interesting because I often hear people talking about how they "have no willpower". We often don't think that willpower is something we can train - like a muscle - but surely it must change throughout our lives - so there must be a way for us to change it for the better - to be more focused on what we want.

The second part interesting part of willpower that is the idea of control. Surely the only thing that we have control over in our lives are our choices. But I find myself deciding to do one thing one day, but the following morning deciding that the exact opposite of what I want...

It's like there are many different "me's” all deciding different things at different times. Usually it's whatever is easiest or what will give me a little bit of comfort at that particular point.

Thinking about willpower in this way - is a bit more fun than thinking "I'm weak" or "I just can't do it" - but as a little argument within me, where different “me's” want different things.

The GetFit.com willpower training method

Based on this, the psychology team at getfit.com have developed a fun little training technique based on "self-talk". Self-talk is the way we talk to ourselves about what we are doing. But with this training method you are going to name the different "you's" that are talking when there is a situation that you feel Willpower is required.

We've all seen the cartoons with Donald Duck with an angel duck on one shoulder, and the devil duck on the other. I don't think that this is a helpful way of viewing the different "you’s" that you might appear when making a decision, but it gives you an idea of what I mean... Remember that both "you's" will be looking to make your life better, just going about it in different ways.

1. When a challenging situation arises - recognise it
- After all if you just react on instinct you won't be thinking at all

2. Stop and take some time to be aware of your thoughts and feelings
- This is where you can recognise the different "you's" who want different things

3. Give a little description to the different "you's" that are present
- This one is tired and wants a treat, this one is thinking about fitting into jeans.....

4. Act as a judge as to what type of "you" each would result in
- This first one will only look after my short term needs, this second one is thinking for the long term

5. Make a decision based on what you want to be in the future
- I'd rather be able to fit into jeans than have a treat just now

6. Just do it - no more thinking - you've made the decision, move on.
- Don't get caught up in guilt or brow-beating, you've made a decision - accept it and whatever goes along with it.

Remember that there is always some trial and error with learning anything new. Willpower is just you being clear with yourself about what you want and that there are some costs associated with getting what you want.

Of course willpower is not the entire picture, for the next few weeks we'll be tackling how to establish healthy habits - so willpower can take a back seat!.

Just can't shake this feeling.....

Wow - Hasn't everyone been sick recently?

At our offices, out with our friends and especially at home with family we've been noticing how there are a lot of sniffles, coughs and slightly panicked walks to the toilet.....

This got us thinking about, what if anything can we really do about it?

Most magazines have articles about the next wonder fruit / herbal supplement etc. to boost your immunity. While we're not going to say none of those articles have good information, at some point I guess we need to face reality and ask -

What can we do if we are sick? and how do we get well sooner?

Of course I think everyone got the message about hygiene a few years ago when H1N1 (Swine flu) reached epidemic levels both on the ground and on the media headlines. There was some great adverts which literally showed what a sneeze could spread... But while being aware of hygiene is important, particularly when dangerous infections are spreading, I think most people accept that they will catch the odd sniffle

But just to say that once you are sick you may as well just get on with it, might not be the best idea.... Surely if you have an infection, why put yourself in a place where you can catch another? Avoiding places that have a large numbers of people moving through it, or places where the ventilation is not great, means that avoid being exposed to any other "bugs" that are out there.

This is not always easy - you have a job, you have kids, you have responsibilities - but an awareness of this fact can help you reduce some of the non-essential tasks that might expose you to further illness.

There is no cure for the common cold. I guess we all know this but it doesn't stop us from dosing up on every vitamin and cold remedy we can get our hands on..... This is a sensitive point, because cold and flu remedies don't claim to make you better quicker. But it's a point that needs to be repeated once in a while. If taking medications that give you the impression that you are better, will reduce some of the other points in our list, then are they the best idea? I guess all that can be said here is that cold remedies are not cold cures..... so you need to take care of yourself in other ways as well.

Smoking, Alcohol, Reduced sleep and high fat foods can reduce your natural immune response. I guess these aren't revolutionary things to hear, but it links to the point above - if you don't feel sick, you can kid yourself that you're over that bug and just get on with life... or the old friend comfort eating raises their head and gives you the excuse to "get a treat" instead of what you might eat if you were thinking about your health. We or our friends have all taken a cold remedy before a night out on the lash... I guess the question is, how long do you want to have a cold for?..

We've been talking about the power of the mind a bit recently. The power of optimism to overcome infections is well documented. People who are more pessimistic tend to get more coughs /colds and take longer to fight them off. Incredibly enough - optimistic people have a bigger immune response to a virus or germ contact. While you can't just decide to be more optimistic, you know what they say knowledge is power - changing your outlook could help!

The main reason why coughs and colds go up during the winter is because of the weather. But not in the way you might think. Cold weather itself cannot cause a cold or "a bug". The best answer to why that we have heard is because cold weather encourages most people to stay indoors with other people, and then allows the injection to be spread around more. So ironically, not letting the weather dictate what you do, might improve your chances of catching something.... this really just goes back to the first point about avoiding situations where you are more likely to catch a cough or cold.....