Beginner Weight Loss Tips: Simple Ways to Burn More Calorie

Fit with chrisLosing weight and getting into shape can be a long process. However, you do not have to completely reinvent your life in order to burn additional calories and begin to live a healthier lifestyle. In fact, there are a number of simple steps that you can take that will result in burning some additional calories. These simple ways to get more exercise can help you to begin to lose weight, build physical endurance and get started on the path to better health.

Park in the Back

When pulling into a parking lot, choose a spot in the back of the lot. By doing so you will add a few steps to your daily routine and add to the total number of calories burned. When possible, carry your bags to the car instead of using a cart. Carrying the additional weight of the bags will also help you to burn more calories on the walk back to your car. If you do use a cart, you can get some more exercise by walking it back to the store instead of leaving it in the parking lot.

Take a Stand

It is estimated that a person burns 50% more calories standing up than sitting down. You should try to spend as much time as possible standing up throughout the day. For example, you could stand up while talking on the phone or while watching television. Standing up also helps to improve circulation, which is important for those who spend a lot of time sitting down at work or at home or who have circulatory problems.

Weight Training

You don't have to buy a lot of expensive equipment or go to the gym to get a workout. Simply doing a few push-ups, pull-ups, squats or other exercise will help you to limber up, build muscle and burn more calories. These simple exercises can be completed in an office, in the living room or wherever you are. Add repetitions over time to keep the workout useful and to continue burning calories. There are plenty of myths that you may have heard about weight and strength training. Don't fall into that trap!

Take the Stairs

Taking the stairs instead of an elevator is another good way to burn additional calories in your daily life. If the trip is too far to walk the whole way, just walking a few floors before getting onto the elevator will still help you to burn more calories than simply riding the elevator for the entire trip. It is also beneficial to walk down steps, as this too will burn more calories than riding on an elevator.

You will not only be burning calories when you are exercising, you will also be building muscle. As muscle needs more energy than fat, the addition of muscle to your body will result in your body using more calories even while you are resting. To keep burning calories and building muscles, you should strive to be more active and to get a little more exercise each day. By starting small and staying with it, you will likely be surprised how easy it is to get into the routine of exercising and to begin shedding pounds.

About the Author:

Fit with C.H.R.I.S. is a celebrity style personal training service for clients that need that extra push! They provide the option to train in a private facility or in the comfort of your own home. Their program is designed to assist individuals in their everyday wellness needs.

Photo Credit: Ed Yourdon via Compfight cc

Healthy Desserts Made Using Rapeseed Oil

cupcake - healthy eatingWe all know the advantages of using rapeseed oil as our cooking oil of choice, rather than the traditional alternatives such as vegetable oil or sunflower oil, but not as many of us know the benefits of using this delicious oil as a replacement ingredient in some of our favourite desserts, changing them from naughty treats into a truly healthy option.

When trying to become fit and healthy it helps to have a basic understanding of the essential vitamins and minerals we need to push us in the right direction, but past that it’s really a case of making smart choices so we can then move forward and choose to cook using healthier ingredients, such as rapeseed oil in place of a less healthy alternative, so to slowly but surely increase our overall health.

For some delicious, healthy dessert recipes using rapeseed oil to put you on this path right away, look no further than the wonderful four examples below:

Scrumptious Carrot Cake

There’s something about carrot cake that makes us go weak at the knees, with carrot cake being voted at the United Kingdom's favourite cake, according to a Radio Times survey from 2011. Though carrot cake in its traditional form has been incredibly popular since the second world war, you can easily make a much healthier version using non-traditional cooking oils to suit your pallet.

To make carrot cake using rapeseed oil, use 75ml of rapeseed oil in replacement of butter during the cooking process, then cook the cake as you normally would using traditional ingredients. Making this one, simple change will reduce the saturated fat of your carrot cake by a staggering sixty percent.

Warm Oat and Blueberry Muffins

Once again replacing butter with rapeseed oil for a significantly healthier dessert, don’t be afraid to cook up a large batch of warm oat and blueberry muffins at a time, as once cool they are ideal for freezing to be enjoyed at a later date.

When you sit down with all your ingredients, swapping butter with rapeseed oil will reduce the overall saturated fat per oat and blueberry muffin by approximately seventy-seven percent. When looking for a healthy cooking oil available at Fussels Fine Foods take note of this difference, as only rapeseed oil can make that much of a difference between an unhealthy and, eventually, healthy dessert.

Unbelievable Chocolate and Cranberry Brownies

Though swapping out your cooking oil in this delicious traditional recipe doesn’t make as big a difference on the health factor as the previous two, when you also swap out your regular flour with self-raising wholemeal flour you’ll note a fairly substantial positive difference.

Obviously, chocolate brownies are never going to tip the health balance entirely, but these particular brownies certainly try their best.

Fruit-Packed Buttermilk Pancakes

Though pancakes are two fairly different desserts in the United Kingdom compared to the United States, this recipe can work well for both so long as you swap in your own traditional methods of piecing them together.

With pancakes being one of America’s favourite breakfast foods it’s no surprise that rapeseed oil has found a way to make them healthier, using one tablespoon of oil in the actual ingredients, as well as extra in the pan for frying the pancakes, for potentially the healthiest fried breakfast you will have ever tasted.

In conclusion, we all know the advantages of using rapeseed oil as our cooking oil of choice, rather than the traditional alternatives such as vegetable oil or sunflower oil, with some great desserts made using rapeseed oil including a scrumptious carrot cake, warm oat and blueberry muffins, unbelievable chocolate and cranberry brownies, and fruit-packed buttermilk pancakes.

About the Author:

Fussels Fine Foods is a company that believes in high quality simple food in the positive values of sustainable farming. To know about the kind of cooking oil available at Fussels Fine Foods, visit their website.

Healthy Snack Ideas – The Top 40

Healthy Snack Ideas – Why Should you be interested?

When you are trying to lose weight and restrict your calorie intake one of the number one reason people fail is because of hunger. When you get hungry what you put in your mouth at this stage will have a direct effect on the success or failure of your diet.

Many people crave sugar and fat and immediately reach for the candy bar, the packet of chips or the soda. Here is a list to help you stop doing this. Many of these can be made before hand and taken with you to work or when travelling – in other words these are healthy snack on the go!. Having something healthy to hand will not only save you money, but help you avoid that trip to the vending machine.

This list below all have either 50 or 100 calories in them and can therefore be eaten as part of a low calorie diet. Plus they are all easy to make healthy snacks.

Here is to your success. I know having these prepared and with me, helps me keep to my weight-loss goals and stops me snacking on things I shouldn't !!

50 Calorie Healthy Snack Ideas40 healthy snack ideas

  1. 150g / 3oz Strawberries
  2. 1 Banana (small)
  3. 4-8 Carrot Sticks with Salsa dip
  4. 2 Satsumas
  5. 1 small bowl or 1 cup of cuppa soup (watch the salt intake though)
  6. Cucumber and Red Onion Salad with splash of balsamic vinegar
  7. 25g / 1oz dried fruit and seeds
  8. 100g / 4oz chopped Mango
  9. 1 pot of low-fat yoghurt
  10. 1 Ryvitta or Crisp bread spread with 2tsp low-fat humus
  11. 50g / 2oz olives (weighed with stones in)
  12. 8 cherry tomatoes
  13. 1 Apple
  14. 1 small brown roll, lettuce and cucumber with 0.5tsp of low-fat dressing
  15.  2 Celery Sticks with 1tbsp low-fat cottage cheese
  16. 50g / 2oz frozen grapes or blueberries

100 Calorie Healthy Snack Ideas

  1. 4 – 6 dried apricots
  2. 1 crisp bread or ryvitta spread with tsp. low-fat cheese spread.
  3. 50g / 2oz of chopped up broccoli, cauliflower, carrots, celery, pepper (whatever vegetable you like) and 15g / 0.5oz of Humus for dipping
  4. 150g / 3oz mixed green salad with 15g dried cranberries and seeds. Can top with 1 tsp. of low-fat dressing.
  5. 1 Meringue nest with 1tbsp low-fat Greek yoghurt or low-fat natural yoghurt with 50g / 2oz strawberries, raspberries or kiwi fruit.
  6. 1 crisp bread or ryvitta spread with tsp with thinly sliced ham
  7. 1 Ryvitta or crisp bread spread with 2tsp Peanut Butter
  8. 1 Bowl of cornflakes or Special K with low-fat milk
  9. 25g / 1oz granola topped with 1tbsp low-fat Greek yoghurt or low-fat natural yoghurt and 0.5tsp of honey (if needed).
  10. 1 low-fat hot chocolate drink.
  11. 15g / 0.5oz of natural Hazelnuts, Brazil nuts, Walnuts, Pecans or Pistachio
  12. 2 Ryvitta or crisp bread and 1 mini low-fat Edam cheese
  13. 1 slice of brown toast topped with grilled tomatoes. Add a dash of Tabasco if you want to give it a zing.
  14. 1 x 25g bag of Pretzels
  15. 1 cooking apple, stewed and topped with 1 tsp. low-fat fromage frais and 0.5tsp honey

Ready-Made Healthy Snack Ideas

  1. 1 Atkins snack bar (125 calories)
  2. 1 South Beach diet bar – fiber granola and dark chocolate snack bar (120 calories)
  3. Skinny Cow Chocolate bar (130 calories)
  4. Smart Balance light butter popcorn (120 calories)
  5. Nabisco Oreo cookie snack pack (100 calories)
  6. Weight Watchers snack bar (120 calories)

No calorie Healthy Snack Ideas

  1. Glass of water (0 calories) – Having a glass of water if you feel hungry can help to put those hunger pangs into touch.
  2. 1 cup of green tea
  3. 1 cup of hot water with lemon – a great way to kick start the circulation and metabolism in the morning.
  4. 1 pot of sugar free Jell-O
  5. 4 – 5 Cucumber sticks.

I hope you find some inspiration here in these healthy snack ideas to keep your weight loss going and not spoiling all your hard effort just because you were a bit peckish.

If you have a favorite snack leave a comment below and share it with the rest of us.


Photo Credits

Strawberries & Blueberries Photo Credit: libraryman via Compfight cc Meringue and Fruit Photo Credit: Mari Liis via Compfight cc ryvita with ham and sliced apple Photo Credit: svacher via Compfight cc Ryvitta and Smoked Salmon Photo Credit: avlxyz via Compfight cc dried apricots Photo Credit: sanjibm via Compfight cc Satsma Photo Credit: suttonhoo via Compfight cc celery and dip Photo Credit: elana's pantry via Compfight cc Cherry Tomatoes Photo Credit: robert.molinarius via Compfight cc Mango Photo Credit: Mahesh Telkar via Compfight cc Fruit Combo Photo Credit: madlyinlovewithlife via Compfight cc Yoghurt and Fruit Photo Credit: Vegan Feast Catering via Compfight cc Granola and Fruit Photo Credit: jamailac via Compfight cc Ice Cream & Strawberry Photo Credit: via Compfight cc Grapes Photo Credit: -RejiK via Compfight cc Hot Chocolate Photo Credit: Sebastian Mary via Compfight cc Nuts Photo Credit: Art Flow via Compfight cc Popcorn Photo Credit: via Compfight cc Hot Water and Lemon Photo Credit: `Mazz via Compfight cc Stewed Apple Photo Credit: jazzijava via Compfight cc Louise Coe

Facebook Weekly Summary – April 1st – April 7th 2013

Being Fit and Healthy Rocks - CantaloupesIn case you missed anything this is a weekly summary of all the posts that went out this week on the Facebook page Being Fit and Healthy Rocks .

Monday April 1st – The health and strength of your bones is very important, especially as you get older. For older woman it is even more essential. As the menopause sets in and production of oestrogen reduces, calcium is not so easily absorbed and bones can become weak.Increasing your calcium intake can help. Calcium is available in Milk, Cheese, dark green leafy vegetables. If you increase your Calcium intake you should also increase your levels of Magnesium as these work together to keep bones strong. Magnesium is in nuts, seeds and whole grains.

If you think you are short of your daily need you may need to take supplements the check these out, however always check with your medical / health professional before starting a course of supplements.

Tuesday April 2nd – Cantaloupes are not only juicy and delicious; they are high in potassium, vitamin C and beta carotene. Melon that is fresh can be enjoyed in a variety of ways and is nutritious and tasty. 

Wednesday 3rd April – There's a clever little line in the Jimmy Buffet song "Fruitcakes" when his 'lady' is lamenting: "I treat my body like a temple, You treat yours like a tent"

Thursday 4th April – The good news is drinking green tea does more than just help you lose weight. As an antioxidant, green tea provides a number of benefits to your cardiovascular health. This means green tea can help reduce the risk of heart problems. Green tea can also help improve your metabolism and control your cholesterol level, and some claim that it can help your mental focus, as well. To check them out have a look here –

Friday 5th April – Vegetable Minestrone Soup Recipe, very healthy and nutritious – Check it out here

Saturday 6th April – Many inexperienced (sometimes even experienced!) gym regulars believe that muscles grow while lifting weights. However lifting weights forms only a small fraction of the muscle building process. Muscle development takes place at night during deep sleep when the body synthesises new cells with nutrients from our diet. Therefore nutrition forms a very important part of a bodybuilding program, especially protein.

For more information go here –

I hope you enjoyed this summary, leave some feedback below and let us know if you did and what you'd like to see in future postings.









Fit and Healthy – Best of the Health News from around the world – Apr 1st-7th

Health and Fitness newsHere is the best of the health and fitness news from around the World for the week of April 1st to April 7th.

1) A new study says that walking is as good as running for your heart. Take a look here – walking is good for your heart

2) Research shows that having a financial reward at the end of a diet plan can lead to greater success. To find out more check this out – Money incentive can help you lose weight

3) In case you didn't know stretching before exercise can actually increase your risk of Injury – Stretching before exercise can be harmful

4) This great article shows that you shouldn't focus on weight loss to be happy. Here are 30 other ways to achieve that feeling of well-being you crave – boost your happiness and well-being/

5) It is true apparently, at least according to this article, sitting down for a family meal can actually improve you and your loved ones health – family meals can be healthier

6) If you are trying to lose weight, but struggling it could be due to your portion size. Check this article out for some guidance – when dieting check your portion sizes

7) This has got to be the crazy story of the week – If you want a fitness buddy get a Dog ! –

8) Before you start one of those crash diets, or are thinking about doing something drastic to lose weight, you had better read this – weight loss and heart damage

9) Good news for those who like a drink of wine or beer every now and then as this great article shows – Moderate drinking good for health

10) If you are thinking of adding some running into your regime, you may want to monitor you progress. Have a look at this informative article before you spend your hard earned cash – how to choose the right fitness device for runners

Vegetable Minestrone Soup

Vegetable Minestrone Soup

This soup is a great winter warmer and super easy to make. It is also very healthy and a great meal if you are a bit short on your Five-A-Day.





1 tsp / 5ml Olive Oil

1 Onion, chopped

1 Leek, sliced

2 Celery sticks, chopped

2 Carrots, diced

2-3 Garlic Cloves, crushed

600ml / 1 pint / 2.5 Cups Vegetable or Chicken stock

2 x 400g / 14 oz cans of Chopped Tomatoes

50g / 2oz / 0.5 cup of Frozen Peas

100g / 2 oz / 0.75 cups Soup pasta or Macaroni

Fresh herbs such as Parsley, Coriander or Basil

Salt and Pepper


Vegetable Soup Cooking1) Heat the Olive Oil in a large pan. Add the onions and garlic and cook until transparent, around 5-10 minutes. You do not want the onion to go brown.

2) Add the Carrots, Celery and Leek into the pan with the stock. Bring to the boil and then allow to simmer for 10 minutes.

3) Add the tomatoes, frozen peas and the pasta. Simmer for 10 minutes.

4) Season to taste with the salt and pepper.

5) Add the chopped herbs and serve.

Vegetable Minestrone Soup Cooking

You can add whatever vegetables you have to this soup to make it unique. I added Mangetout, Green Beans and Sweetcorn to mine. 

The soup is quite thick when cooked, you can add some water or more stock to it if you prefer a slightly thinner soup.



Calories – 110Kcals

Fat – 1.4g, Saturated – 0.2g

Cholesterol – 0.5g,

Carbohydrate – 23g,

Fibre – 3.3g

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Green Tea: Top 10 Reasons we should all drink more

Green Tea Heath BenefitsIntroduction to Green Tea

Green Tea comes from the leaves of Camellia Sinensis plant, which grows in Asia. Green Tea unlike the more traditional black tea is not fermented. The fermentation process consists of heating, rubbing and drying the leaves. This process removes many of the essential elements that make Green Tea so beneficial to us.

For more information on Green Tea and its origins click here.

Here are 10 reasons why we should all drink more Green Tea

1) There is a compound that is retained in green tea called Epigallocatchin Gallate or ECCG for short. Thus compound is an anti-oxidant, an essential component of a healthy diet. Anti-Oxidants help reduce the effect of "Free Radicals". These are produced naturally by the body and have been discovered to be harmful to it. They are linked to many cancers and other diseases. Green Tea can help the body to fight these free radicals.

2) ECCG help to increase the effects of Caffeine that is in the caffeine. By doing this it help to speed up the metabolism, which in turn helps the body burn more fat.

3) As another consequence of boosting the metabolism, green tea can also help give you more energy. It is great as a mid-afternoon pick me up.

4) Studies have found that it can reduce the effects of LDL Cholesterol (which is the bad one). For the study see here –

5) Another study found that Green Tea can help regulate the glucose level, helping to prevent insulin spikes and low blood sugar. Thus it could be beneficial to people who have diabetes. For the study see here –

6) research has shown that Green Tea can have anti-viral and anti-bacterial properties. It could be helpful to drink green tea when you have food poisoning as it can prevent the growth of some of the harmful bacteria such as E.Coli. It could also help in Oral hygiene and help kill bacteria that causes cavities and bad breath.

Health Benefits of Green Tea7) If you suffer from colds and flu, gargling with Green Tea may help. A study from Japan and Harvard University found that can stimulate the immune system helping fight these diseases.

8) A project carried out by Newcastle University in the UK found evidence that Green Tea may help slow down or cut the risk of Alzheimer's and Dementia. To read more have a look here –

9) Green Tea can make you more cheerful, so could help treat depression. Tea leaves contain Theanine which is naturally occurring can have tranquillising and relaxing effects. To find out more take a look at this article – 

10) This drink can also help to fight the effects of ageing. It's anti-inflammatory and anti-oxidant properties can help reduce the effects of wrinkles and sun damageto the skin. Due to this it can also help in the treatment of Arthritis.

As you can see Green Tea is a drink worth investigating. Research is inconclusive as to how many cups a day we should be drinking to gain this benefits. Most agree on around 2-3. However do remember that it still contains caffeine, so if you have any heart problems or other issues causes by too much caffeine it is worth talking with your health / medical professional before trying it. This is true to for any new regime you may embark on.

More Information on Green Tea from around the Web

Green Tea and Cancer –

Green Tea Health Research –

Green Tea and Weight Loss –

Green Tea Health Benefits –


Five A Day : Top 10 Ways to get yours…

Five A DayHaving five portions of fruit and vegetables each day is now ingrained into our understanding. We all know this is what we should be doing to help improve our health. Fruit and Vegetables contain many of the bodies essential vitamins and minerals. However knowing what we should do and doing it are two entirely different things. 

Here are some simple things we can all do to help up incorporate those five a day into our everyday diets.

The Top 10 Ways to Get Our Five A Day

1) Have a glass of fruit juice with breakfast. The glass should be at least 150ml. Make sure it is the fresh juice and not the long-life kind. The long-life kind is often heated to high temperatures to help keep it fresher for longer. This process destroys many of those essential vitamins and minerals the fresh juice contains. If we are going to make the effort of making sure we have a glass each day we want to have all the health benefits from it.

2) Mid-Morning have a piece of fruit such as an apple or a banana. This will keep your energy up and stop you snacking on less healthy food before lunchtime arrives.

3) For lunch have a salad and a piece of fruit.

4) With your evening meal make sure you have at least 3 types of vegetables such as Carrots, Broccoli and green beans.

5) Make a fruit smoothie for breakfast. To cut down on time you could make it the night before and have it ready in the fridge to grab and go. This recipe is great and simple to make:

Raspberry and Oatmeal Smoothie


25ml / 1.5tsp Oatmeal

150g / 5oz Raspberries

5-10ml / 1-2 tsp Clear Honey

45ml / 3 tbsp Natural plain yoghurt

Makes 1 large glass


Raspberry and Oatmeal Smoothie


25ml / 1.5tsp Oatmeal

150g / 5oz Raspberries

5-10ml / 1-2 tsp Clear Honey

45ml / 3 tbsp Natural plain yoghurt

Makes 1 large glass


1) Cook the oatmeal according to instructions. Normally you out it into a bowl, pour on 120ml / 4fl oz / 0.5 cup of boiling water and leave to stand for 10 minutes.

2) Add the soaked oatmeal, raspberries, honey and yoghurt and blend until mixed.

3) Pour into a large glass and enjoy.

If made the night before the mixture will thicken up in the fridge, so you may need to add a touch of water just to thin it down, so it can be drunk.

A very simple way to make this and serve (and also save on the washing up) is in one of these…

1) Cook the oatmeal according to instructions. Normally you out it into a bowl, pour on 120ml / 4fl oz / 0.5 cup of boiling water and leave to stand for 10 minutes.

2) Add the soaked oatmeal, raspberries, honey and yoghurt and blend until mixed.

3) Pour into a large glass and enjoy.

If made the night before the mixture will thicken up in the fridge, so you may need to add a touch of water just to thin it down, so it can be drunk.

A very simple way to make this and serve (and also save on the washing up) is in one of these…

6) When cooking a portion of rice or pasta add some frozen peas to it. Not only does this look colourful and appetising it tastes great too !

7) If you go to the Gym or Swimming or any exercise class take a piece of fruit with you to stave of the hunger when you finish. This will stop you raiding the snack machine for that bar of chocolate.

Five A Day Vegetables and Fruit8) Take a portion of Vegetable Soup with you to work for lunch. This way you want have to go to the shops or canteen to buy something. Not only will you save money you will also be able to know that you are having something healthy and nutritious rather than that calorie packed sandwich and bag of chips.

9) Having a packet of dried fruit and nuts such as trail mix or box of raisins in your bag or drawer at work is great for snacking on. This is especially true in mid-afternoon when the time between lunch and dinner seems a long time.

10) When making Sandwiches be creative. Rather than just the normal tomatoes and cucumber try some sliced apples, bananas or other fruit. Try things like roasted peppers or zucchini. Let your imagination go wild. This is also great for getting the kids to eat there five a day.

As you can see getting your five a day is just about being creative and planning ahead. 

Resources for Five A Day

1) – What constitutes one cup of Fruit and Vegetables – USA

2) – What constitutes one portion of Fruit and Vegetables – UK

3) – Fruit and Vegetable Calculator – How much you need – USA

Why your Scales are not your best friend when your following a Weight Loss plan?

When following a weight loss plan people become obsessed with how much they weigh. It is always "how much they weigh", or "how much they are going to lose" that people talk about.

However the truth is that when trying to lose weight, weighing yourself is not the best indicator of how well your diet is doing.

What normally happens is that in the first week of people following a new diet they will lose 2-4 pounds in week one, followed by 2 pounds in week two. This is great, they feel good and have real momentum to carry on. Then what happens in week three is that they may not lose any or even put on a pound. They become dis-heartened and dis-illusioned with their new diet. All that hard work has come to nothing and they reach for the nearest chocolate bar.

Well what has really happened is that their diet is still working, they have just reached a plateau where what they weigh may not be changing, but that their body is. 

A far better way is to track progress on a diet is to measure yourself. Create a spreadsheet and measure your Chest, stomach, bottom, thighs, knees, your neck and your upper arms. Take measurements of these areas on a weekly basis. If you do this you will see progress, even if you don't on the scales.

The other thing to remember is that if you are incorporating regularly exercise into your weight loss plan, and why wouldn't you, that muscle can weigh more than fat. So what can happen is that your fat stores are burned off and your lean muscle is increased. Look at your body ask yourself "Do my clothes fit better?", "Do I feel better ?". You should be answering a resounding Yes ! This should be the motivation to keep going on your diet, not what the scales say… If you do keep at it you will lose weight, just gradually and more importantly safely.

For a Weight Conversion chart take a look here –

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