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Herbal Remedies for a Healthy Life

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Recipes
for a Healthy Holiday

Going on holiday does not mean you have to pile the pounds on. It is possible to stay slim and still have fun! Here are some handy tips to enjoy your holiday and keep fit.

FITNESS

  1. Try using the outdoor sports facilities in your holiday resort.
  2. Try doing a little exercise everyday i.e. 30 minutes a day. If you are having a lazy day or eating big meals try and do a little extra.
  3. Ask your resort manager if there are any organised activities e.g. water aerobics and swimming are great ways to tone up!
  4. Forget about taxis and walk whenever possible. You may find things you would never have known about unless you walked!
  5. A fast walk along soft sand is good for your leg muscles.
  6. Exercise before 11am and after 3pm as it is cooler and you won’t tire as easily.
  7. After meals is a good time to walk as it increases your metabolism.

NUTRITION

  1. Watch your portion sizes & share side orders.
  2. Eat fresh grilled and boiled meat, fish & vegetables.
  3. Refrain from fried foods, oily tapas and cut out bread rolls with meals.
  4. Go easy on sauces, ask for them on the side rather than poured over your whole meal.
  5. Choose tomato/vegetable based sauces rather than white sauces that are normally cream or butter based.
  6. Try to eat 3 balanced meals rather than large breakfasts & dinners.
  7. Drink lots of water, 2-3 litres a day.


Food Abroad


GREECE

Eat: Greek salad, tzatziki & pitta bread, hummous, grilled fish, dolmades.

Avoid: Moussaka, taramasalata, keftethakia (meatballs), baklava, Greek yoghurt.

FRANCE
Eat: Consomme, ratatouille, nicoise salad, moules marinere (mussels), crème caramel.

Avoid: Cream and butter dishes, pastries, pork rilettes (pate), creamy soups, blue cheese, garlic roule.

ITALY
Eat: Bruschetta, bean & tuna salad, gnocchi with tomato sauces, ricotta & spinach dishes, pizza with vegetables or seafood toppings.

Avoid: Deep fried mozzarella, oil marinated vegetables, meat filled pasta, pizza topped with meats, marscapone cheese.

     


MEXICO

Eat: Guacamole, bean burritos & tortillas, vegetable fajitas, tostados with beans, vegetable chilli salsa.

Avoid: Tortilla chips, potato skins, beef chilli, chimichangas, tortillas and burritos with meat, sour dcream.

SPAIN
Eat: Seafood e.g. grilled prawns, mussels & shellfish, sardines, swordfish, tuna, chicken, fish paella, gazpacho, crab-meat soup.

Avoid: Deep fried dishes, large portions of chorizo, meatballs, fritters, croquettes.


ALCOHOL

Recommended weekly allowance
(1 unit = ½ pint beer / 1 measure spirits/ 1 small glass wine) Average Drink = 150-200 calories
Woman
14 units
Men
21 units
  • Choose dry white & red wines, spirits & low-calorie mixers.
  • Avoid over sweet or creamy cocktails, high-calorie mixers & alcopops.
  • Drink water in between drinks.


Exercise
The key to a successful exercise program is to find an activity that you enjoy and which can easily fit into your schedule.

To start off build up your exercise slowly e.g. 10-15 minutes, 2-3 times a week building up to 30 minutes 4-5 times a week. The 30 minutes may be broke into 2 x 15 minute sessions a day. This is researched to be just as effective.

Also have backup plans. If you have an outdoor activity planned and the weather is bad, do not use this an excuse to do nothing, find something to do indoor.


Exercise you may enjoy

  • Ride an exercise bike or use a treadmill while watching your favourite soap.
  • Go for a walk or run listening to your favourite music. Music is a very good motivator.
  • Find a partner to exercise with you.
  • Keep a diary so you can monitor your progress.


Exercise Pointers

  • Exercise is the best way to improve our health.
  • Exercise helps us live longer, makes us feel better and happier.
  • Exercise should be done regularly rather than sporadic bursts.
  • Exercise works best when accompanied by a reasonable diet.
  • The busier and more stressful life you lead the MORE you need to exercise.
  • Get into it gradually.

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