How important is our health?

I have been running this blog for about three years now, exploring health care, exercise, fitness, eating well and mental well being.

To me quite honestly staying healthy is a lot of hard work. With so many unhealthy temptations around like alcohol, sweet things, being lazy - it is like fighting a battle to stay so healthy.

So is it just me who feels this way or are you some one who finds staying healthy a bit of a chore.

Of course we are all allowed the few odd treats and some days of rest, but is it easier to create a healthy routine rather than a health kick?

In maintain a healthy life style I believe you have to intergrate healthy patterns in to your day to day life. 

So here are a few of my stay healthy tips!

* Exercise for 20 minutes a day or every other - exercise videos are a great way to motivate yourself! Or why not try some yoga see my yoga basics?
* Plan heathy meals throughout your day (from Duckeys health corner of course!)
* Walk instead of drive.
* Do more housework - cleans the mind as well as gives you a workout.
* Drink more water - less calories and its good for you.
* Take your vitamins - they give you what you lack.
* Make use of the sun - it puts us in a happy mood (cleaning the car is good)

This post is sponsored by Forest Healthcare.

Why America is Fat!

Well here I am back from my long trip to the states!

I had a wonderful time and along my way I found out one very concerning fact about America! They LOVE fast food!

I must admit being quite a healthy eater I really struggled on my trip to the states, I found it very hard to eat food in the hotel that didnt turn up either processed, with added MSG or food flavourings, or some fattening gunky sauce spread on top.

My diet for the first few days consisted of a side Baked Potato (Jacket Potato to us Brits) and a plain salad.

We went shopping one morning to a mall and the only healthy thing I could find was a baked potato, it was all Cinnabon, Burger King, BBQ chicken you name the fast food they had it and in Extra extra large portions.


There is so much hidden sugar in the foods and becoming wise to this I created my own USA food survival guide.

Survival Guide:

• Order your food plain
  
• For breakfast choose oatmeal and order a side of fruit
  
• For lunch opt for Plain Salads if you do not ask for plain you may have a sauce put on it
• Only eat fresh meat if it doesnt say fresh it may be processed
• Order small mains and pick healthy sides
  
• Skip the dessert unless its fruit
• You can order fruit on the side in most places
  
• Do not orer coke instead re-hydrate with water
• Always ask for grilled not fried
  
• Many Korean establishments cook fresh and dont add flavourings most of the food is natural
• Go Sushi! It was certainly my favourite lunch whilst there!!

Luckily the last past of the week we stayed with our Korean Grandmaster and his wife. We ate breakfast everyday at Denny's in which I could order my oatmeal (porridge) as I did at the hotel with a side of banana followed by a coffee.

I must admit though it was rather daunting watching the size of the people who came in for breakfast each morning to order their triple round of pancakes, syrup and bacon! They must have been worth three of me!


The worst of the unhealthy food can be found at the Steak houses! Texas is known for its meat but as a small meat eater and more veggie I would say as you can see from the look on my face I dreaded going here!


It really concerned me when I imagined the effect this was having on some peoples health and why in the States the word "healthy" is almost laughed at?

For lunch we had salad or salad wraps and most evenings we ate Korean Food. I have decided to learn how to cook Korean as I enjoyed eating it so much.

My favourite Korean foods are Noodles, Kimchi and Baloogee.


So if you are planning a trip to the states soon, don't be tempted by fast food. Listen to my survival tips and you'll be fine! Please note this post is of no offense to my American friends, I am sure not all of America are unhealthy eaters and are fat however I am reporting my findings from my personal trip!

Buy it Fresh!

While we were away in Alicante recently my eyes were opened to the wonderful food that are grown abroad and how by shopping at supermarkets our choice is almost limited and spoilt by products which are not always fresh and grown naturally.

We visited the local market, I was so surprised to find stalls and stalls of people selling fresh vegetables and fruit and I’m not just talking about any produce but really colourful big and ripe produce.


As you can see from these photos there is so much choice and variety that preparing a meal out there is not only pretty inexpensive but also better quality.

So one night we decided to cook in the villa. With a random selection of the following ingredients this is what I came up with


4 Salmon fillets
Peppers
Mushrooms
Brown rice
Canned Tomatoes
Broccoli
Tomatoes
Garlic

Does that sound Mediterranean or what?

I roasted the tomatoes and we had them as a side with olives and almonds.

I then cooked the salmon and stir fried the vegetables whilst cooking the rice.

I then mixed this together with some chopped tomatoes, added lots of herbs and salt and pepper, and mixed in with the rice.

I placed in a large baking dish and placed the salmon on top.

It was such a fresh Spanish dish I was really pleased with how it turned out.


The main point to this is that cooking with fresh produce is so much better for quantity and quality. If you ever visit another country I really recommend that you try it.

Nutrition Advice... Keeping fit on holiday!

I am off on holiday this week!

Some of us book a holiday to relax, switch off and unwind leaving all your worries behind.

However how many of us are guilty and binge eating and drinking during this period?

Holidays should not by any means be a time to be strict with yourself after all that would destroy your relaxed mentality but it doesn’t mean you have to completely let yourself go!

So I have conjured up some tips from my own experience to help you along the way…

Keep your goals in mind

Before your holiday in most cases you have dieted to look good, perhaps lost 1-2 pounds a week however on holiday why not try to maintain this which means no weight loss or weight gain. In thinking healthy this is the secret.

Prepare yourself!

If you have a long journey ahead arrange healthy snacks to take in your bag with you this will stop the cravings for bad food when you get too hungry… airports can be filled with fast food joints! Resist!

Snacks keep your hunger at bay so pack a bottle of water, fruit, vegetable sticks, rice cakes or a health bar.

Hotel food!

Your in a new country so make the most of the different types of fruit on offer. Avoid the fattening croissants and Danishes at breakfast.

At dinner why not try the salads of course avoiding fattening cheeses or dressing. Some countries don’t offer low fat varieties however in my experience if you look around you will find skim milk for your hot drinks and cereal and low fat jams, rice cakes and yogurts.

A favourite breakfast of mine was cereal grains with fresh fruit and yogurt. You don’t want to get into bad habits on holiday as it will only make you struggle once your home!

I usually have a good breakfast and skip lunch then have a medium sized evening meal, I find I don’t get hungry in the sun but make sure I drink lots of water.

Think smart...

If your all inclusive its natural that you will want to make the most of the food and drink on offer.

You must remember how hard you worked to get into shape in the first place, I could think of nothing more depressing than to put on weight and not get into your favourite dress to show off your tan.

Look for healthy choices at the bar, try wine instead of creamy cocktails and easy on the bar nuts!

The dreaded appetisers

Bread, fattening dips, all nice but bad for the hips!

They add extra calories to your meal try something like olives that can be found in most good hotels.

They only contain around 12 calories where as bread a huge 170 calories. Vegetable soups are also a good option but again easy on the bread eat wholemeal if available.

Meat Feast!

Make sure if you chose meat to eat lean meats such as turkey or chicken, or even fish with plenty of veggies on the side.

Make the most of the traditional cuisine most hotels have theme nights where they show off their local dishes. Italy have tomato based pasta dishes, and fish in Portugal.

Don’t have to ditch the dessert!

Desserts don’t have to be unhealthy, its always good to ease that sweet craving!

Most hotels have a variety of yummy exotic fruit and maybe to make it more of a treat allow yourself one scoop of ice cream or yogurt. If you fancy something more try sharing it with your partner this means only half the calories! Clever!

You could even make sure you take a long walk after dinner to make you feel a little better!

Its all about being active!

This is a great time to get involved make friends and try new activities, try making a routine and taking a few laps in the pool before sunbathing or to cool off jump in the pool for another few!

Most hotels have activities such as stretching, water polo I love to take part as it also makes your day a bit more exciting than looking at the sky!

10. Have fun!

With all the above basic knowledge to follow you can’t go wrong!

My top 5 ingredients...

When I cook I tend to use lots of the same ingredients... this is due to a few different factors:

1) I like the way they taste

2) I like the health benefits

3) The look of the food

So here they are in order of importance...

• Strawberries - Great to sweeten up a dessert they are healthy and look beautiful
  


• Wholegrain mustard - Great to add as a sauce to a dish, put in a sandwich and add flavour to any meal
  


• Wholemeal Pita bread - Can accompany a meal or be a meal, the health substitute to a sandwich or wrap
  


• Yogurt - Again can be used with stawberries to creat a dessert, or can be used in savory dishes to create a crust on meat or sauce in pasta dishes
  


• Chilli Flakes - Always a great ingredient to hand to spice up my dishes, you can sprinkle on main meals, add to soups and even mix with chocolate. Using spices is a healthy alternative to sauces.

Let me know your top 5!

Cereals...

Following my post on Kelly Holmes backing Kellog’s its seems this has started up a debate amongst my fellow cereal lovers, I have decided to do some research about what a healthy breakfast is and what we should avoid within our first meal of the day.

Sadly many of our branded cereals are highly processed, sugar-laden and full of salt, but how do we know which ones to choose, I make Rob laugh sometimes as I will spend hours down the cereal isles trying to decide what cereal is best to eat!

So finally I have decided to research and list the do’s and don’ts of buying a cereal for you and for your children!

While it’s often said that because of the benefits of eating breakfast and the effect it has on our day, I hate to say even a sugary cereal is preferable to no breakfast at all... BUT please read below and avoid if you can, as more benefits may be gained from switching to a healthier brand.

(It seems to me that the majority of cereals to avoid will contain the name “Kellog’s or Nestle.”)

So basically this includes some of the below in which can have over 40g of sugar per bowl that’s like having a few chocolate bars for breakfast!

The worst cereals you can feed to your kids...

* Quaker Sugar Puffs contained the most sugar, at 49g per 100g
* Kellog's Coco pops
* Nestlé Lion Cereal
* Nestlé Coco Shreddies
* Nestlé Frosted Shreddies
* Kellogg’s Frosties Turbos
* Kellogg's Rice Krispies
* Kellogg's Choco Corn Flakes
* Nestle Nesquick
* Corn flakes
* Nestlé Honey Nut Cheerios
* Kellogg’s Bart Simpson’s Eat My Shorts
* Kellogg's Frosties
* Kellogg’s Frosties Chocolate
* Nestlé Cookie Crisp
* Kellogg's Crispix
* Kellogg's Crunch Nut
* Nestlé Golden Graham
* Kellogg’s Choco Corn Flakes
* Kellogg’s Hunny B’s
* Nestlé Cinnamon Grahams
* Nestlé Honeynut Cheerios
* Kellogg’s Frosties
* Kellogg's Crispix
* Nestlé Golden Nuggets
* Nestlé Cheerios
* Kellogg’s Corn Pops
* Kellogg's Crunch Nut

The better option:

* Weetabix Ready Brek (original)
* Weetabix Ready Brek (chocolate)
* Quaker Sugar Puffs
* Nestlé Coco Shreddies
* Nestlé Frosted Shreddies
* Kellogg’s Coco Pops Crunchers
* Weetabix Weetos

Remember Children often add sugar to their cereal, regardless of how sweet it already is... I remember doing this while I was younger. Lower-sugar cereals are a better choice and hiding the sugar at breakfast time!

It is not just kids that have to be careful with their cereals, although adults cereals don’t have the appeal of cartoon characters, free gifts, bright colours and novel shapes.

Claims about nutritional value are added to entice parents and cereals for ourselves.

Bad for adults (as well as the above)

* Kellogg’s Crispix,
* Kellogg’s Crunchy Nut

Besides any other pros or cons, all these cereals are worth highlighting because they contain a lot of saturated fat:

* Kellogg’s Cornflakes Banana Crunch,
* Kellogg’s Crunchy Nut
* Clusters Milk Chocolate Curls
* Jordans Country Crisp (four nut combo)
* Jordans Country Crisp (real strawberry, whole raspberry)
* Jordans Organic Four Berry Crisp
* Jordans Organic Crunchy Raisins & Coconut
* Quaker Harvest Nut Crunch Collection
* Kellogg’s Crunchy Nut Red
* Nestlé Clusters

Besides any other pros or cons, worth highlighting because of their very high salt content:

* Kellogg’s All-Bran,
* Quaker Oat Krunchies

Best for adults:

* Nestlé Shredded Wheat (and Bitesize)
* Quaker Oatso Simple (original)
* Weetabix and Weetabix Organic
* All types of plain porridge oats
* Nestlé Shredded Wheat, Nestlé Shredded Wheat Bitesize
* Quaker Oatso Simple (original)
* Jordans Luxury Crunchy (golden maple & pecan, red berry & almond)
* Jordans Natural Muesli
* Jordans Organic Muesli
* Jordans Organic Swiss Style Muesli
* Jordans Special Muesli
* Luxury Fruit & Nuts
* Kellogg’s Frosted Wheats
* Kellogg’s Raisin Wheats
* Nestlé Honey Nut Shredded Wheat
* Nestlé Shredded Wheat Fruitful
* Jordans Original Crunchy (raisin & almonds, tropical fruits
* Jordans Nature’s Wholegrain (honey nut, maple & pecan)
* Kellogg’s All-Bran Apricot Bites
* Quaker Oatso Simple (flavouredvarieties)
* Weetabix Alpen (blackberry & apple, no added sugar,nutty crunch, original, strawberry, wheat flakes)
* Weetabix Mini Crunch (banana, chocolate, fruit & nut
* Kellogg’s Crunchy Nut Feast Honey & Nut
* Weetabix Alpen (Caribbean crunch), Jordans Country Crisp (luxury raisins, wildabout berries)
* Jordans Luxury Crunchy (golden honey & nut)

And its not just sugar or fat over 40% of our cereals contain too much salt such as:

* Weetabix Ready Brek (original and chocolate)
* Quaker Sugar Puffs.
* Kellogg’s All-Bran
* Quaker Oat Krunchies
* Nestlé Golden Grahams

These all contain around 1g salt per suggested serving size. This is four times the amount of salt in a 25g bag of roasted salted peanuts. And it makes up one third of what’s recommended!

Most cereals are fortified with vitamins (mainly B1, B2, niacin and folic acid) and minerals, mainly iron. Generally, fortified cereals will have a higher concentration of

those vitamins and minerals than unfortified wholegrain cereals, such as porridge oats and mueslis, but these can be good natural sources of many of the same nutrients as well.

There is always the other option of not having cereal:

Alternative breakfasts:

* A portion of fruit and yogurt
* Wholemeal toast
* Scrambled eggs on wholemeal toast
* Small egg white omelette
* Fruit fajitas
* Crumpets
* Poached eggs
* Boiled egg and wholemeal soldiers
* Low salt and sugar beans on toast
* Mixed fruit salad
* Muesli
* Wholemeal pancakes and fruit

So overall remember its not how they taste or look it’s the fuel cereals give you. Personally I would prefer a bland bowl of Shredded Wheat or porridge oats with some added fruit any day!

Let me know what you have and what you think of these shocking results!?

In the kitchen with Duckey... part two

You may have already read my post below about making over your kitchen or in this case the food within your kitchen... this is the second part to my post highlighting what not to have. Remember if it's not in the cupboard you can't eat it!

This is how NOT to do it!

Following on from the “low fat” makeover nice list for all of you sinners find...

The naughty list:

SNACKS TO SIN!

• Regular crackers
• Crisps
• Tortilla chips
• Chocolate bars
• Biscuits
  

OILS to clog your arteries...

Vegetable oil

CANNED GOODS which should be kept canned!

• Meats – beef, pork, corn beef
• Cream soups and chowders
• Fruit – In Syrup
• Ready made mac and cheese
• Flavoured pastas and fatty sauces (cream based)
• Refried beans, unless fat free
• Gravy mixes, cheese sauces, pancake and biscuit mixes.
• Oil-packed tuna and fish
  

JARS full of calories...

• Conserves
• Chocolate spreads
• Peanut butter.

FLAVOURINGS which just don't cut it...

• Regular mayonnaise
• Oil-based dressings
• Dips – cheese and chive, onion and garlic, guacamole.
  

BREADS to bloat...

• White breads
• White Wraps
• White Pita breads
• White rolls
• White bagels
  

CEREALS to avoid...

Sugary cereals to avoid can be found in my worst cereals to eat post.

SUGARS to seal...

White sugar
Sweetneners

DAIRY to ditch...

• Full fat milk - Truthfully, drinking 2% milk isn’t that much better for us. It still contains 5g of total fat and 3g of saturated fat per one-cup serving. We should aim for nonfat skimmed milk at best, and 1% milk at least.
• Cream
• Full butter
• Margarine
• Cheese - Part-skim ricotta cheese or mozzarella are good lower-fat substitutes
  

SWEETS to sin...

• Chocolate based products
• Cakes
• Buns
• Mousse
• Trifle
• Ice Cream - Choose low-fat or non-fat ice creams or yogurts over full fat versions, and do the same for sour cream
  

Anything with "partially hydrogenated" on the label (cookies, cakes, donuts, muffins)

The fat FREEZER...

• Ready meals
• Chicken nuggets
• Pizza
• Lasagne
• Garlic bread
  

BAD Beverages...

• Cordial
• Coke and fizzy drinks
• Coffee creamer
• High caffeine drinks
• Beer
• Cider
  

Hopefully that list will show the difference between certain types of food, I always go with the concept if you don’t have it you cant eat it so if you are trying to be good with your weight then this makeover will really help you on your way.

Remember some fats such as those in Salmon and nuts are really good for you so its all in moderation really.

For more advice on tips to keep in shape check out my Duckeys Exercise Section.

In the kitchen with Duckey

Giving our kitchens a low fat makeover... i'm talking food here!

The nice list VS the naughty list!

This is a two part post on having a low fat lifestyle!

It’s not easy having this “low fat” lifestyle so why not make life a little easier for yourself and make some changes to your kitchen.

This means replacing the high fat foods with healthy alternatives! So its out with the chocolate bars, crisps and crap and in with the healthy alternatives.

So my friends what do we choose and what do we lose? I will even go as far as to show you my own food stocks to prove I practice what i preach!

The nice list...

SNACKS in your cupboard!

• Wholegrain crackers
• Rice Cakes – The low fat and low salt version.
• Oat Cakes – Narins do a great selection.
• Nuts – (all natural not salted or roasted) Cashews, Almonds, Brazil, Walnuts, Pecan, Pine nuts, Hazelnuts, Macadamia, Peanuts.
• Seeds – Pumpkin, Sunflower, Poppy, Sesame, Flax seeds.
• Dried Fruit – Cranberries, Raisins, Apricots, Dates, Prunes, Figs, Sultanas, Banana, Blueberries, Cherries.
• Malt fruit loaf
  

These things are great to store in tubs or containers so you can add to meals or simply snack on.

OILS to cook with...

• Olive
• Non stick 1 calorie cooking spray
• Sesame oil
• Soy Sauce
• Canola Oil

To much oil can be bad for you so keep this at a minimum

CANNED GOODS to store in your pantry...

• Beans – Black beans, Pinto beans, butter beans, kidney beans, Chickpeas, Black eyed beans, lentils, barley, quinoa, bulgur, kamut.
• Grains – Brown rice, wholgrain couscous, wholegrain pasta, Noodles.
• Vegetables – Peas, carrots, corn, beets, mushrooms, asparagus, potatoes
• Fruit - peaches, pineapple, pears, apricots, prunes, strawberries (but not in syrup make sure they are in juice)
• Tomatoes - Whole, diced or crushed, tomato purees, tomato sauces (with no added salt)
• Fish – (all in water) Tuna, Salmon, Sardines, Crab
• Soups - Choose Low-fat, low-sodium canned soups and soup mixes; low-sodium and fat-free broths
  

Great for emergencies!

JARS to save for a rainy day...

• Minced garlic
• Anchovies
• Pimientos
• Capers
• Peppers
• Artichokes
• Pickles
• Sundried tomatoes
• Pickled onion
• Olives
• Low fat jam.

FLAVOURINGS to spice up your food...

• Herbs – Basil, Mint, Oregano, Parsley, Rosemary, Dill
• Spices and seasonings - Garlic, garlic, tomato paste, chilli, ginger, Paprika, Worcestershire sauce, soy sauces and low fat bottled marinades
• Dressings - Vinegars, mustards, low-fat or fat-free salad dressings and mayonnaise, low fat hummous or salsa.
  

Wonderful to add flavour without pilling on lots of fattening sauce products to your food.

BREADS to store in your bread bin...

• Whole grain breads
• Crumpets
• Wholegrain Wraps
• Wholegrain Pita breads
• Wholegrain / brown rolls
• Wholegrain bagels
  

Always go for the wholegrain option this is easier to digest.

CEREALS to kick start your day...

• Wholegrain based products such as shredded wheat
• Oats (porridge)
• Bran flakes or low-fat granola
  

Again go for the wholegrain option.

SUGARS for that sweet moment...

• Honey
• Molasses
• Maple syrup

Adding natural sugar is better for you than plain white sugar!

FRIDGE food...



DAIRY to build calcium the low fat way...

• Skimmed milk
• Low fat yogurt
• Light butter
• Free range eggs (you can always use egg whites)
• Choose low-fat or fat-free cottage cheese, cream cheese and hard cheeses
  

Always go for the lighter versions

(ps - the bottle of coke in this photo is for Rob and guests!)

SWEETS for that moment of weakness...

• Fresh fruit – Strawberries – raspberries – apples – bananas
• Summer fruit pudding
• Low fat Jelly
• Low Fat Skinny Cow ice cream
• 85% dark chocolate
  

For that time when you just need something fruit is always best or these healthy desserts, if you need chocolate always go for dark in small quantities!

FREEZER food...

• Fish – Salmon fillets, Fish Fingers, Cod fillets
• Vegetables and fruit – Peas, Broccoli, Spinach, Mediterranean vegetables, Sweet corn, Carrots, Rhubarb, raspberries.
• Ice cubes (always on hand for a smoothie)
  

BEVERAGES to quench your thirst...

• Cranberry juice
• Water
• Green Tea
• Decafe Coffee
• Decafe Earl Grey
• Orange Juice
  

MEAT to munch...

• Fresh meat and deli meats should be as lean as possible
• Try veggie burgers and sausages instead of beef patties
• Chicken is by far the healthiest meat
• Pork tenderloin is now considered as lean as a skinless chicken breast
  

This is not a full list, but it gives us an idea of what kinds of things to stock in a low fat kitchen so that we have wonderful and nutritious ingredients on hand.

Calling all shopaholics...

Wonderful news shopaholics!

Shopping can help you to loose weight, by taking a trip down to the high street Clothes shopping can burn up to 440 an hour! This is the best news I have heard in ages! Apparently we burn over 12,000 calories a year shopping! So now thanks to these results we have more incentive to go shop shop shop!

The worrying thing is that now a days our society is becoming so lazy everything is done online! You can order your weekly food shop online, clothes shop online, gift shop online, we can even rent movies online so it raises a question that with the increasing obesity in our society is technology making us more unhealthy?


It would be interesting to know your thoughts?

Back in the 70’s the average waistline was said to be 27”, it is currently 34” and they believe that in a few years time it will be 42”. Now that tells me there is a change somewhere along the line, if we think back to the 70’s the food was very natural with no colourings, preservatives or rubbish added, with more on the market now its no wonder our society is changing.

I believe the way some of our bodies are heading is due to the change in our lifestyles and produce we buy.

Remember the saying “your body is a temple” so ditch the binge drinking, ready meals and online shopping and lets get back out there and show the 70’s how its done!

Shame on Kelly... sold out to Kelloggs!

You can find the inspiration for a blog post everywhere!

This morning I was in my usual getting up routine and watching the commercials whilst eating my healthy bowl of oatmeal porridge when on comes an advert featuring Dame Kelly Holmes, she was advertising Kellogg’s cereals.

I think it is really good that she is promoting breakfast to younger children and adults however as an “athlete” as she mentions... she should be aware of the high amounts of sugar and fat in those cereals she is promoting.

Surely an athlete would be better advertising something like wholegrain, I mean I like Ian Bothams advertisement of Shredded Wheat as he makes a point of saying there is nothing added to this cereal except the whole-wheat!

Kelly states “I’m supporting Kellogg’s ‘Wake Up To Breakfast’ to help you and your kids perform at your very best, on the playing field, at school or at work...” Dame Kelly Holmes. Double Olympic Champion

Great Kelly but you could promote something a bit healthier than coco pops and rice krispies surely?

To me personally this seems hypocritical that an athlete would advertise this product and would in most case not ever plan on eating this themselves for breakfast. The next thing you know we’ll have David Beckham promoting McDonalds!

What do you think about this? Post your comments below!

Choosing your gym...

Having joined a gym for the first time a few months ago here are some tips to help you!

When shopping for health clubs consider the following:

Location

Is it close to your home?
Is it close to your office?
Does it have enough parking?
Can you attend other branches?
The location should provide you with no excuses not to go

Try Before You Buy

Do they offer a day pass trial?
Is there a wait for equipment?
Are there busy times?
Ask the members about the gym you need to know if you will feel comfortable at the gym to go!

Make Sure They Have What You Want

Make a list of what you want to use
Do you want a personal trainer?
Do you need child care?
Do you want to go to classes?
You need to be motivated to keep attending

Member Profile

Find out what the members are like
Make sure you feel comfortable and welcome

Staff

Make sure someone is always available
Is there someone to show you a new exercise?
Are the friendly and helpful
You need to know the staff are supportive

Costs and Contracts

Find out the exact membership fee and what it includes
Are there extra costs for additional services?
Can you afford it?
What package suits you?
This should be the most important part in your decision

Some health clubs have a one-time initiation fee and require purchasing a minimum of three months up front.

Depending on your budget, you may want to find a club that allows you to go on a month-to-month basis.

In addition, find out if the health club debits the funds directly out of your account. This can make it easier to pay membership fees but make sure that it's easy to cancel if you decide you don't like the club. Be sure you read the contract before you sign so you're not "locked" into paying even if you move out of town or change health!

Beat the credit crunch with an M&S meal for two at just £10!

You may have seen the divinely presented advert; you know the one with the music and the mouth watering food that’s right Marks and Spencer’s!

We saw this meal deal advertised and thought wow, that’s great let’s try it. The good thing is as well as a few naughty treats like the chocolate soufflé they also have some healthier options which I opted for of course within my Get fit week!

So I guess you could even call this Get fit on a budget.

We opted for:

• Chicken with pesto
• Caesar vegetables (but I took the butter out of mine)
• Summer Fruit Pudding
  

And you do also get a bottle of wine (healthy in the way of relaxing your mind!) You can find more information about our dinner in my Get Fit Week day three post.

We added some vegetable corn pasta and peas to fill the plate.

If your single and your having it for one person i'm sure it would last over two days.

It really was a tasty meal usually I don’t like pre-prepared meals but it wasn’t unhealthy and it was quite fresh. It only took 25 minutes to cook as well so it had an added perk in that respect.

I believe the offer has ended now but I recommend you definitely try it if they have another one soon!

Can you tell the difference between Quorn and Steak?

If you are a vegetarian it may be nice to know that there are meat substitutes on the market, one that I have been testing lately is "Quorn."


Some people see this as "fake" meat and are totally against it before even giving it a try. The Quorn meals in particular, contain a unique product, such as you would find in pro-biotic yogurts. This is called mycoprotein. It is part of the fungi family, as are mushrooms.

















More advantages are:

• Its high quality protein
• It is naturally low in fat
• It contains very few calories
• It contains essential dietary fibre, which helps the digestive system
• It doesn’t contain any cholesterol
• It is completely meat free

You can find a range of meals, grills, sausages, burgers, Deli slices.

To put Quorn to the test I used Rob as my experiment! Being a big meat eater I told him I was cooking steak... but didnt say what kind of Steak. So I cooked Quorn steaks and served them to him with some noodles and stir fry vegetables.

















Now me being clever I really thought he might not notice... but being a meat lover he took one bite and guessed. So this failed the test of it tasting exactly like meat, but that didnt mean it wasn't tasty!

Personally I think they make a refreshing change from meat and hold a different flavour. I am not always the biggest meat eater as I find it hard to digest sometimes. I have also tried the sausages which are really delicious!

Perhaps you should try it... test somebody you know today! I am interested to hear your views on Quorn so let me know!

Duckeys top 10 Tips for Exercise Haters!!!

We all know its good for us... we all make an effort to do it... but do we enjoy it! When we've had a bad day, feel a little bit under the weather exercise is the last thing on your mind!

Just 3 in 10 of us actually do the recommended amount of exercise we need to keep us fit and healthy.

This is our investment for a long term future.

So here are my top 10 tips to get you ready for action!

1. Find activities you like and stick to them!
2. Set your goals in advance
3. Create mini-workouts throughout the day
4. Reward yourself when you have done well
5. Schedule regular times to exercise
6. Exercise early - get it out of the way!
7. Vary your activities, reduce bordom!
8. Join forces with others!
9. Get a personal trainer
10. Keep it in the family exercise togther!


So try these top tips and hopefully they will help you!

How to eat more protein snacks!

If carbs are not your thing it can be hard to snack on low-carb food.

So I have done some research and found a great list of snacks for the low carb eaters to dine on!

Try these yummy low carb alternatives.

Egg yourself up...

Keep a stock of hard boiled eggs in the fridge for a handy snacl you can mash these up with spring onions, mayo and chilli powder.

The green stuff...

Guacamole is great – add a few chopped avocados, to some chopped red onion, coriander, garlic and some lime juice and mash up! High in fibre low in carbs and great served with vegetable crudités.

Nuts about nuts!

They are rich in fibre and protein making a great low carb snack. Try a serving of almonds (30g) coconut or hazelnuts or try brazil or macadamias which have half the carbs of these. Go natural.

Eat more meat...

Meat contains high levels of protein this includes, white meat, red meat and fish.

Cheeseilious...

Pick and Mix cheese are great for on the go snacks. High in protein and help heal a hungry tummy! Go half fat and choose the lighter options or one of my favourites cream cheese and celery!

Italiano Mezze...

The deli counter offers a great range! Olives, pine nuts, mozzarella balls, Parma ham, peppers all great for protein!

Lettuce rolls...

Adding meats rolled into this such as turkey will totally satisfy your cravings and you can add a dollop of cream cheese!

All of these should satisfy your hunger cravings and give you lots of extra energy!

The 10 Reasons why Running is Great!

There are many reasons why running is one of the most popular forms of aerobic exercise.

Running is very inexpensive, apart from the shoes, which I would recommend as when I got my running shoes I really felt the difference and could run much easier.

Running is great in all weather conditions, giving you a chance to enjoy the great outdoors, explore the area you live in and listen to your favourite ipod tunes! In bad weather, running can be done indoors, running machines work just as good if not better as you cant see how far you have left to run! It can also burn significantly more calories than other aerobic activities and workout most muscles at once.

• Running is the most efficient path to cardiovascular fitness
• You can run anywhere without fancy equipment
  
• Running is inexpensive and easy to learn
  
• Running is the best method of stress reduction on the market
  
• Running can help ease women's menstrual tension
  
• Running is an excellent compliment to a weight control program
• Running is a flexible method of training. You can run at your own pace, with or without company, at whatever time of day that suits you
  
• Running increases your overall sense of well-being
  
• Running is for families and individuals of all ages
• Running is a great social activity… you can even join a running club
  
• Running can be done anywhere, even you are traveling
  
• Running and walking can be incorporated into any routine and can be done by people at any level of fitness

Just put one foot in front of the other and go!

Change your exercise habits

In having a daily routine you will remain focused and clear about what you are doing and what your goal is in life.
My advice is choose 5-10 things a day that you want to do...these are the habits that will give you fun and pleasure.

Think of it as creating a design template...

• Choose habits that give you energy!... most good habits come to those if people have a good energy flow. This could be having your 5 a day fruit and veg portions or no TV after dinner and go for a walk or exercise!
  
  
• Modify your habits when you need to find the ones that work best for you. If you are not doing a certain habit then why not replace them for ones you will do!
  
• Choose healthy habits - start as you mean to go on.
  

Most importantly it is good to keep habits and to have a routine but dont do what I did and let it rule your life! If you miss a workout dont let it get in your head... I know the feeling I have been there and done that and often still wear the T-shirt. Its about keeping a balance and if your balanced in life I assure you, you'll be very happy!

Seasoned Sweet Potato Wedges

Have you ever fancied something different with your meal?

Then why not try these health sweet potato wedges!

1. Wash the sweet potato

2. Cut into small wedges

3. Add to a tin and spray with 1 calorie spray

4. Season with Parprika and Pepper

5. Bake for 15 - 20 minutes until crisp.

The perfect accompaniment to any meal and a health alternative to chips!

How to create your own home gym...

To create a home gym that will provide you with a full body workout (cardio, strength and flexibility)

£1000 budget...

Treadmill

The best option for cardio equipment as it has a multipurpose used for running, walking, and even some leg training. You can change the speed, incline and track your performance and calorie burning! You can watch your fitness levels improve.

Full dumbbell set with a range of weights

Perfect for light toning to intermediate strength training to building muscles.
Fitness Ball

My favourite piece of equipment as it has so many options for toning, strengthening and stretching all part of your body!

Resistance Band

For strength training… or an alternate source to free weights.

Step Bench

Can be used for both cardio workouts and strength training workouts, you can get some great videos to help!

For a budget of £100...

Dumbbell set

Fitness Ball

Resistance Band

Jump Rope

Offers very challenging cardiovascular fitness workouts at a very low price

If you want a total body home gym but can only afford less than £100…

Three dumbbells sizes (5, 10 and 15 pounds)

Resistance Band

Jump Rope

Exercise Video

FREE exercise…

Run around the village or park

Free standing exercise

Chair squats

Sit ups using your bed frame

Stair climbs

Fill and lift milk jugs or flour

Sex

Housework

Grocery shopping

Light walks

Cooking

Dancing for 20 minutes

There are so many options you just need to be creative!

Eating Out...

When eating out there is more to be achieved than just passing on the bread basket!... There is the art of mastering your portion sizes, avoiding fatty foods and especially desserts. Make sure you choose restaurants with healthy alternatives, you can check up on the restaurants websites before hand to see what they have to offer!

So your on a healthy eating regime… you eat sensibly including low fat foods and exercise three to four times a week. You look and feel like a million dollars but now you come face to face with eating out… whilst a few treats will not kill you it is still important sometimes for your own sanity to help .

If your friends order the Mega Burger or the BBQ rib special with fries and the extras and temptation creeps in remember the 1,500 calories that will accompany it! After throwing caution to the wind even once, it's easy to talk yourself into doing it again and again.

We all want to enjoy an evening out at a nice restaurant every once in a while, and there's no need for this occasion to be fraught with guilt. I have some tips that will help you enjoy a nice evening out and help you keep calories and fat in check!

1. Avoid "All You Can Eat."

Usually, you end up eating all you can and then some.

2. Vegetarian does not necessarily mean low-fat

A lot of vegetarian restaurants serve dishes that are soaking in oil. They may boast that they use olive oil exclusively, but remember, all culinary oils contain 14 grams of fat per tablespoon.

3. Stick to what you know

Sticking with a few favourite restaurants is a good way to get to know the chef, the servers and the way the food is prepared. It's also a good way for them to familiarize themselves with your special requests (and don't be shy about asking for special orders - remember, you're the one who's paying).

4. Don't starve yourself

In anticipation of a restaurant visit. It's much easier to stay in control if you've been eating sensibly throughout the day.

5. Try to order first

So you won't be tempted or swayed by what everyone else is having.

6. Always ask how dishes are prepared

Are they baked? Are they broiled? Are they prepared with butter or oil? Ask what's in the sauce; ask what's in the soup; ask what's in the dressing. Servers are becoming accustomed to fielding these types of questions, so don't worry about pestering them.

7. Always ask for butter, gravy, sauces and salad dressings on the side

This permits you to control how much fat you eat. If it makes you feel better, lie to the server and say you have an allergy or that your doctor put you on a low-fat, low-cholesterol diet. A little white lie is better than a big fat one.

8. Fill up on rolls and salad, but always skip the butter

Freshly baked dinner rolls are great on their own and even better for dunking in soups and sauces.

9. Learn to ask for milk instead of cream

A measly one-ounce container of half and half cream has approximately four grams of fat. How many cups of coffee do you have per day? A simple switch from cream to one percent or skim milk could mean substantial fat savings.

10. Ask for salsa or dill with a baked potato instead of sour cream and butter.


11. Order clear soups, broths or tomato-based soups instead of chowders or creamy soups (they most likely contain cream).


12. If none of the entrees seem appropriate, consider ordering two appetizers. Steer clear of anything breaded or fried.

13. A doggy bag is your waistline's best friend and an effective way to sidestep the ol' "paying for it so I'd better eat it" booby trap. Don't be shy about asking for one when you're served a plate of food that rivals the Matterhorn in height.

14. If you absolutely can't resist Double Fudge Kahlua Cheesecake, at least split the dessert with your dinner pal and let her eat the lion's share. People usually order dessert out of habit, but often a few bites are enough to satisfy even the sweetest sweet tooth. Besides, you wouldn't want to wear Decadent Donut Delight long after the flavour has worn away. (Cappuccino with sweetener is a pretty rich-tasting alternative for dessert.)

15. Enjoy your meal!