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Get Fit Newsletter December 10, 2018
Here’s how to Avoid Holiday Weight Gain

For most of us, the Christmas season is a time of mixed emotions. You’re excited and anxious to spend time with family, and you’re dreading the extra weight that you know you’re bound to gain. Are these holiday pounds inevitable?

Lean in close to catch these seven secret ways to help you fend off extra weight through Christmas and the new year. And once you’re done, don’t keep it a secret. Go tell somebody!

Holiday Secret #1: Listen to Your Body

It may not speak quickly enough all the time, but you know your body is constantly telling you things. Sometimes it tells you to stop a certain activity before you get hurt. During the holiday season, it tells you to put the brakes on your eating before you go beyond the point of no return. When your body tells you it’s full, listen up! A single bite after you’re full will lead to extra calories and eventually, extra pounds.

Holiday Secret #2: Confine the Holidays

For some, holidays become weeks and even months of poor eating. Be careful to avoid this pitfall by digging into your holiday foods only on the actual holiday. Treat the other days like normal days—even if you’re off of work. And when the holiday is over, let someone else take the leftovers home and go to your own house without any pudding or gravy in tow.

Holiday Secret #3: Eat First, Party Second

You read right—it’s good to eat before heading out the door. Have a healthy, well-rounded meal at home with fruits, vegetables, and your protein source of choice. And drink a tall glass of water. Why? So when you get to that holiday party that is overflowing with cookies, cakes, candies, and calories, you’re not hungry for it. Your stomach is full of healthy goodness and has no room for the fattening stuff.

Holiday Secret #4: Plan Your Escape

Getting away from food isn’t easy. If you expect to be able to walk away from delicious thigh- and gut-growing foods without any forethought, think again. Before walking into a potentially fattening situation, plan out what you’re going to eat and take your own dish to share if necessary. Any time there is a particularly difficult eating situation, make plans an hour or so after the dangerous-to-your-diet event begins and excuse yourself.

Holiday Secret #5: Exercise Everywhere

One of the best excuses to gain weight is that you have to travel to visit family and don’t have access to your personal trainer. Well, guess what? Just because your trainer isn’t staying in the hotel with you doesn’t mean you aren’t accountable! Scope out the area where you’ll be travelling and take advantage of whatever exercise opportunities are available. There may be a gym or pool at your hotel, a pay-as-you-go gym, or a nice park nearby where you can walk or run with or without family members.

Holiday Secret #6: Pay Attention to People

Holidays are about family and friends…right? Then stop focusing on food! When you go to a party, there is no need to hang out by the food table when there are people all around you! Ignore the grub and go for the meaningful stuff that you’ll remember and cherish. Besides, it’s much easier to talk without munching and you even listen better when you’re not stuck thinking about how good the next bite is going to be.

Holiday Secret #7: Drink Instead

No, this isn’t a licence to drink as much alcohol as you can find. Doing that will add lots of useless calories to your waistline. Instead, do your best to make friends with a glass of water everywhere you go. As you mingle with your water glass, you’ll find it challenging to grab more than a couple of finger foods here and there, and the fact that it is water will help you remember to watch what else goes in your mouth!

bWouldn’t you love to make 2019 the year that you transform your body?

Wouldn’t it feel great to look forward to bathing suit season? To be given a clean bill of health from your doctor? And to be showered with compliments by family, friends and that special someone?

It’s all more possible than you think.

But you’ll need to take massive action.

My programmes are designed to quickly and efficiently get you into the best shape of your life.

Call or email now to schedule your first body transforming workout.

Go on, do it now and secure your spot before the New Year’s rush.


Late Night Snack Attack

Hunger keeping you awake? Here are some healthy snack options.


You’re up late hanging out with friends, studying for an exam, or you just can’t fall asleep. You ate dinner hours ago and now you’re hungry again. Can you wait until breakfast? If not, then you may need to eat a small snack.

Many people think that whatever you eat at night makes you gain weight. And while some research supports this idea, not all of it does. A calorie is a calorie no matter what time of day you eat it. It is easy, however, to overdo it on calories when you’re tired, so be careful! Also, you do your metabolism a favor if you stick to a meal schedule.

Instead of raiding the refrigerator or stopping by a convenience store in the middle of the night for chips, candy, cookies, or other junk food, stick to your diet with these healthy midnight snack ideas and wake up feeling healthier for it.

Snack 1: Yogurt

Get your calcium and protein from a small cup of Greek yogurt. Add some berries, banana slices, or peach slices for added fiber. Look for yogurt brands low in added sugar. Yogurt makes a great snack any time of day, but is also great at night. That’s because the calcium in yogurt may help your body produce melatonin, the hormone needed for good sleep.

Snack 2: Apple Slices and Peanut Butter

Get your munchies under control with a few apple slices dipped in peanut butter. The fiber in apples combined with the healthy fats in peanut butter will fill you up so you can go to sleep with a full belly. Buy all-natural peanut butter that’s lower than regular peanut butter in added sugar and unhealthy fats.

Snack 3: Cheese and Crackers

A snack that includes protein and carbs helps keep your blood sugar levels balanced. Keep whole-grain crackers on hand and pair them with your choice of cheese slices. Cheese not only tastes great but also contains tryptophan, the chemical that helps induce sleep when combined with whole grains.

Snack 4: Popcorn

Watching movies late at night calls for a bowl of popcorn. Instead of microwave popcorn, which contains unhealthy ingredients, air-pop your own kernels. Add a little salt, margarine, or flavoring and enjoy a bowlful without regret.

Snack 5: Cereal

A bowl of cold or hot cereal with skim milk poured on top makes for a great late night snack. However, you need to be picky about what cereal you buy. Avoid those that are made with added sugars, colors, or flavors. Instead, look for cereals made with whole grains and that are high in fiber. A bowl of hot cereal may be just the thing to help calm and relax you before climbing into bed for a restful night of sleep. Sprinkle some cinnamon or dried fruit on top for a touch of sweetness.

Snack 6: Veggies and Dip

Instead of reaching for a bag of chips, satisfy your craving for something crunchy with vegetables. Low in calories and high in fiber and nutrients, you can’t go wrong with vegetables. Carrot sticks, cucumber slices, grape tomatoes, pepper slices, celery sticks, and broccoli florets are all great options. For added flavor, dip the veggies in hummus or a dip made from Greek yogurt or cottage cheese.

Snack 7: Eggs

Keep hard-boiled eggs on hand or whip up some scrambled eggs for a nutritious and filling late night snack. Eggs provide complete protein and are filled with essential vitamins and minerals. Sprinkle on a little salt or pepper for flavor.

The 200 Limit

When considering what to eat for a midnight snack, aim to eat fewer than 200 calories. Remember this doesn’t happen by accident. You’ll need to keep healthy, low-calorie options on hand.

Your Focus this Season

This time of year is filled with special foods. From decorated cookies to mashed potatoes, it’s one food event after another. Four most of us the it becomes more about food than anything else…and you wonder why you gain weight.

This year shift your focus from food to the things that really matter most to you. The season will mean more to you and you’ll look and feel your best.


Festive Hummus (Sun-Dried Tomato and Basil)

While the red and green speckles give this homemade hummus a jolly look, it’s the taste that makes it unforgettable. This dip makes the perfect party take-along. Serve it up with whole grain pita bread or fresh cut veggie sticks.

What you need
Serves 12

1 (15 oz) can garbanzo beans
1 Tablespoons tahini
1 Tablespoon olive oil
1 Tablespoon lemon juice
1 Tablespoon water
2 garlic cloves, mashed
1/4 teaspoon salt
2 teaspoons soy sauce
4 sun-dried tomatoes
1/4 cup basil leaves

Instructions

1. Throw all the ingredients into a food processor and combine until smooth.

Nutrition
One serving equals 75 calories, 2g fat, 11g carbohydrate, 3g fibre, and 3g protein.

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James Bond

Crookes
Sheffield S10 1TB, South Yorkshire

08082221007