Summer treats WITHOUT the calories...

Summer's here, the sun is shining (well some of the time!) and with it comes plenty of socialising... Problem is, this often means plenty of calories too!

So here are a few ideas to help keep those calories at bay:

* Fruit Juice Spritzers.... a great alternative to white wine spritzers, saving approx 120 calories per glass! Also great if you don't drink, or don't want to, and fancy something a little more tasty than water to quench your thirst. Simply mix- or ask for if dining/drinking out- 1/2 a tall glass of fruit juice (of own choice) with 1/2 a glass diet lemonade/soda and waa-laa... your very own low calorie spritzer to keep you refreshed all summer long!

*Fruit Skewers.... A fantastic snack or dessert idea, fruit skewers are refreshing, tasty AND highly nutritious. All you need is a pack of wooden kebab sticks (or cocktail sticks if making mini versions) as well as a selection of fruit of your choice. Fruits such as melon, strawberries, grapes and pineapple are ideal as they don't dry out or brown as quickly as e.g apples and bananas. Now slice and dice your fruit onto plates or into containers, grab a stick and slide on whichever fruit pieces you fancy. You can then have them as snacks throughout the day (perfect for hot sunny days) or serve them as a dessert... you could even add a small amount of ice-cream if wanting a bit of a treat! Scrumptious.

*Solero Smoothies... Ok let's face it, we can have the healthiest of intentions all we like but sometimes we just neeeed ice-cream (it is summer after all)! So why not choose one that tastes delicious but isn't actually that naughty at all. Solero Smoothies contain just 99 calories and 2.2g fat, and taste just like ice cream (without all the extra calories!). You can choose from Strawberry and Banana or Blackberry and Banana... a tasty summer treat without the guilty feeling!

Run for fitness.... Race for Life!

Sunday 3rd July, Preston Under Cover Market, 10am

Want to get in shape AND raise money for a good cause? Then Race for Life is just for you! It's only 5k which may sound far but really isn't bad at all. In fact, you'll be crossing the finish line before you even know it.

It costs just £14.99 to enter and is a great day out with the added sense of achievement for actually making it round (whether running the whole route or even walking parts).

See www.raceforlife.org for full details or to register. Why not get a group of you together (friends, family, colleges) and make a day of it. It's a great way to get fit, maybe even lose a few lbs, whilst raising money for Cancer Research. Go on, there's too many reasons not too!

Happy New You!

It's the first day of 2011 and it's that time once again- time to embark on a fantastic healthy (though often unrealistic) lifestyle which will see the weight drop off in no time and leave us feeling just fabulous!? A few weeks in, however, and it's all too easy to lose interest and -heaven forbid- return to our old ways!

If you're fed up of making resolutions that don't last then why not break the cycle once and for all. Instead of making 'New Years Resolutions' simply make gradual and effective lifestyle changes which will last all year instead.

You could start an exercise class or take up a sport (or, wait for it, even join a gym!)... but the trick is not to over do it (e.g i'll go every day!) and to find something you enjoy. A good tip is to always have a clear goal in sight. For example, it may be cold and dreary at the moment but in just a few months it'll be holiday time once again :-).... always a fantastic way to keep motivated (just think bikinis!).

Your first mini goal could be to lose 7lbs in 4 weeks or to run 3k, then once you have achieved this, simply set a new goal e.g lose next 7lbs in next 6 weeks and/or to run 5k by Spring. Once you make it to this stage (go on, you can do it) you'll be feeling much healthier and in shape, and hopefully even enjoying what you're doing (or at least not seeing it as torture!) which will push you to achieve your next goal. This 'bit by bit' approach means you're much less likely to give up and more likely to keep it going all year through. So when that holiday does finally come along, at least this year you'll be ready for it!

Feel fab loves...

Sex Symbol Aerotan

So here it is...Winter. And with it; pale, washed-out looking skin. The partying may almost be over, but it still feels nice to have a bit of colour during these cold, dark months. Sex symbol Aerotan is an instant spray tan which gives a shimmery golden glow but most of all, it doesn't streak and washes off your hands in an instant too. It's perfect for a 'quick tan fix', whether for a night out or just to go shopping. And if you're not a fan of sunbeds or 'faffy' fake tans, then it's fantastic for taking on holiday too.

It's only available in specialist salons or on-line though; why not pop 'Sex symbol Aerotan' into a search engine and see what offers are around (usually £15 per bottle but often cheaper if you buy a few).

So even if you feel tired and washed out after all the festivities, at least you won't look it! Bronzed goddesses eat your heart out.

Recipe for Sweet Butternut Squash soup...

It's that time of year again... yep, that's right, time for some good old fashioned food to make us feel all warm inside.

It can be so tempting to 'eat bad' when the weather turns... steaks, chips, desserts/ home baking... basically any food that 'warms' and 'comforts' us in from the cold. Of course these foods are all fine in moderation (as 'treats' as it were) but if eaten too often, it can be easy for the lbs to creep back on.

So what better to balance things out than a tasty, nutritious, heart-warming soup. This one is all 3 rolled into one, with a sweet little kick for extra warmth!

What you'll need:

1 small butternut squash (diced)

450g sweet potatoes (diced)

1 small onion (finely chopped)
1 large Granny Smith apple (diced)
950ml vegetable stock/water

2 tsp Olive oil
1 tbsp dried mixed herbs

Blender

8 servings, takes 30 mins (5 mins prep, 25 mins cooking time)

1. Heat the oil in a large saucepan and sautee the onions, butternut squash and sweet potato for 5 minutes. Add the apple, vegetable stock and herbs and bring to the boil. Reduce heat, cover pan and allow to simmer for 20 minutes.
2. Remove pan from heat. Work in batches depending on size of blender, pour soup into the blender and blend until smooth. Serve soup and/or re-fridgerate the remainder (great for taking to work or saving for another day). Choice to add a wholemeal bread roll or pitta, slither of light margerine. Garnish to decorate if desired.
3. Grab a spoon, snuggle up and enjoy!

Per Serving (without roll or pitta and margerine) - 138 kcals, 2.9g protein, 27.9g cardohydrates, 1.6g fat (0.2g saturated fat), 3.9g fibre, no added sugar.

Feel fab loves...

...Nando's!

Peri-Peri Chicken, freshly toasted pittas, flavoursome spicy rice and you can even have a starter and main course too. Oh, and it can all be low in fat.
Yep, you heard it right. Losing weight means keeping an eye on what you eat but it needn't mean sacrificing taste or your social life. It's fine to eat out... the trick is not to pig out!
Nando's is a personal favourite of mine as it tastes delicious but is easy to cut down on the calories too. The chicken is flame grilled not fried and the peri-peri marinade is very low in fat. But beware of mayonnaise! This is where most of the calories will be, so simply ask for your pitta, bun or salad without mayonnaise (a good tip when buying sandwiches too) and perhaps ask for chilli jam instead or go without. There's a low-fat spicy rice option instead of chips (maybe pinch 1 or 2 off a friend or your partner as a mini treat instead!), and starters such as red pepper dip with pittas which is perfect for sharing. Another great option as a side is a corn-on-the-cob which is naturally low in calories and, again, very tasty!

Nando's also do great little spices and sauces for home cooking, low in fat yet again, which can make things like salads and chicken pittas taste a little more interesting.

So now you can treat yourself to a meal out (or in) without the guilty feelings.... enjoy!

This Season's 'must'... Press-ups!

I know, I know... they're not everyones cup of tea and, if done properly, they blinkin' well hurt but good old fashioned press-ups are great for toning your upper body and for keeping everything nice and firm! That's a firm bust, nicely defined shoulders and it'll be time to say bye bye to those 'bingo wings'!
Autumn may be on it's way (and with it, plenty of layers) but it can still feel great to have lovely toned arms, whatever the weather. Think party dresses, think tight fitted jumpers, even sexy lingerie (?)... Autumn and Winter needn't have to mean covering up, instead it can be a great time to get into shape rather than waiting til the New Year.
Here's how to do them (go on, how many more reasons do you need?)...

1. Start with an exercise mat (or a bath towel if you don't have one) and get onto 'all fours', knees hip width apart and hands directly underneath shoulders or slightly wider, facing forward.
   
2. Choose the position best for you: Beginners= knees underneath hips in a 'table' position, Intermediate= take knees further back to increase resistance, Advanced= knees as far back as possible or off the ground into a full press-up (very advanced, do not attempt if you have any weakness in your lower back).
3. Bend the elbows and lower your chest towards the floor, slowly and controlled, until your nose is almost touching the ground, slowly push back up into start position without locking elbows.
4. Speed should keep steady throughout, roughly 2 seconds each way. Breathe in as you lower, breathe out as you push up.
5. Aim to perform 2 x 8 reps 3 times per week, increasing to 2 x 20 reps as and when possible.

They're great for whilst on holiday, or if you're away with work, as you don't need any equipment other than the mat or towel. So there's no excuses not to give them a go, which combined with a balanced diet and general exercise, will give you gorgeous toned arms all-year round. After-all, flabby arms are sooo last season!