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Walk off your Christmas Excesses
By Steve Agyei
Christmas Dinner

Good Morning,

Despite you being in the middle of the festive madness there is still time for your Monday Motiviational Beyond Lifestyle Secrets Newsletter

In fact it is even more important with all the excess drinking you have more than likely been participating in and no doubt will continue with over this Christmas week not to mention all the extra food you will consume, which will not just be turkey, vegetables and potatoes, but what about all the extra puddings, cheese and biscuits, sweets chocolates, nuts, crisps and twiglets?

The average British person consumes between 6,000 - 7,000 calories on Christmas Day.

Yes you read that right you will consume between 6,000 and 7,000 calories on Christmas Day!

I am not going to sit here and try to preach to you about eating healthily at this time of year, which is a time of rejoice and celebration with friends and family. No way, I am going to be right there with you indulging in the fun myself.

What I am going to do is try to show you how many extra calories and unhealthy substances you are putting inside your body, so you are aware of what you are doing and can take steps to compensate against all the excesses you have put inside your body.

The average British person will gain 6lbs between Christmas Eve and New Year's Day.

Let's look at your traditional Christmas dinner of roast turkey, stuffing, roast potatoes, brussel sprouts, carrots, sausages, rolled in ham, all smothered in gravy. A plate of turkey with all the trimmings adds up to 1,450 calories. Washed down with a glass of champagne, a couple of glasses of wine, maybe a beer or two for the fellas another 500 calories.

What did you have for breakfast? Many people start Christmas Day with a bucks fizz 95 calories and a full cooked breakfast of bacon, eggs, tomatoes and toast around the 1,000 calorie mark or maybe you treat yourselves to a 135 calorie celebratory breakfast of smoked salmon and scrambled eggs

Then you may finish off the champagne, have a glass of wine or beer or two, whilst you are cooking the dinner and when your friends and family start arriving?

So about 2,265 calories are consumed before your roast lunch that is more than your daily caloric allowances 2,000 kcals for women, 2,500 kcals for men.

After your turkey, vegetables and potatoes etc you will have Christmas pudding maybe trifle, more alcohol, perhaps even a Christmas brandy. Christmas pudding with custard and brandy butter is 1,174 calories.

Then you sink down onto the sofa to watch the Queens speech, Top of The Pops, lots of repeats of old favourites like Only Fools and Horses and settle down for the Christmas movies a few more beers and wines, whilst the sweets and chocolates get passed around. There is bound to be some snoring on the sofa as one or two nod off at this point.

A few hours later, you get off the sofa to play charades and then sit down again for some cheese and biscuits 500 calories, washed down with more alcohol.

There is plenty of crisps and nibbles to keep you going as you have more alcohol, until you attempt to stuff some more Christmas dinner down yourself 725 calories, two mince pies - another 460 calories, with the obligatory After Eight and maybe you finish the evening off with another brandy, whisky or a lovely Baileys by the fire?

Does this sound familiar? It sounds fabulous to me, the perfect Christmas day, but it is a huge amount of calories and alcohol for our bodies to have to absorb and digest, which is putting a huge strain on our systems and has a direct effect on the brain. For that much enjoyment there is a huge price to pay. Here is a caloric table for the alcoholic beverages you will be consuming.

 Drink Calories
 White wine (175ml) (11% ABV)  130
 Red wine (175ml) (11% ABV)  120
 Champagne (120ml) (12% ABV)  90
 Lager (pint) (4% ABV)  170
 Bitter (pint) (4% ABV)  190
 Cider (pint) (5% ABV)  200
 Cream liqueur (50ml), such as Baileys (17% ABV)  160
 Alcopop (330ml) (5% ABV)  200
 Spirits serving (35ml), such as vodka or gin (37.5% ABV)  75

Steve Agyei - Walk it Off
Walk it Off.

Get up off the sofa about an hour or so after eating and go outside into the fresh air and go for a walk with everybody in a park or the countryside where there is greenery and the air is filled with healthier oxygen, creating more energy, the exercise will stimulate the release of endorphins, which tend to make people feel happier and more upbeat, which is perfect for Christmas day. Walking in a beautiful environment is the perfect exercise. Walking is the most natural way to increase energy, reduce stress and maintain joint health and flexibility.

Make sure you're wearing comfortable clothes and shoes. A few thin layers are better than one thick one. This could be a good time to wear your Christmas jumper that your auntie bought you that you will never wear again, but she will see it in your Christmas snaps on Facebook and that will make her very happy.

If you have a dog this is even better because the sheer presence of a dog is calming - you're instinctively drawn to stroke or pet them. Your dog will really appreciate getting out to run off all the excess energy and excitement that will have built up inside them with all the extra people, attention and more than likely unhealthy food it has received on this most unusual day for a pet.

It is the same for the children they need to get out in the fresh air and burn off the excess, energy and excitement that will have built up inside themselves too, again with all the extra people, attention and unhealthy food they have received on what is a fabulous day for a child. Christmas for me is all about the children it is their day, but of course it is also a day to think about others, rejoice in the blessings that have been bestowed upon ourselves by the sacrifices of others, whatever our religious beliefs and it is time to also spare a thought, money and kindness for people who are much less fortunate than ourselves.

After your walk, which I would recommend to be for about an hour which depending on your fitness levels and the pace you walk will burn off between 170 and 190 calories, think of how many calories you have already consumed and you will again when you walk back through the door into the house and straight away carry on eating and drinking again. But you will be doing it feeling much better about yourself with the endorphins and blood flowing through your body and having burned off some calories to make room for the next batch you are about to put inside yourself. So sit back, relax and enjoy the rest of your Christmas day.
"Don't dig your own grave with your own knife and fork." - English Proverb
Remember you have consumed an extra 4,000-5,000 calories above your daily caloric allowance which means you will need to walk for nearly a whole 24 hours to burn it off. And most people in the UK, put on 6lbs between Christmas and New Year so when you get up on Boxing day, after breakfast why not start the day off with a morning walk, somewhere where there is lots of greenery or maybe jump in the car and get to somewhere with a hill, the fresh air and exercise will do wonders to get you going and get rid of the effects of all the excesses of the day before. After lunch why not try and get another walk in which could be shorter and easier than the one in the morning. Try and keep this going over the weekend it's a great, fun and healthy habit that the whole family can get into, take a ball to the park and play some games with the kids they will love spending some quality time with their parents, which again is what I believe Christmas is all about.

By walking and spending some quality fun time with the kids exercising you will be setting yourself up nicely to come out of the starting blocks flying in 2015.
7 Day Action Plan
Keep a food, drink and exercise diary

Start today; fill in the Celebrity Training Secrets Journal - Food, Drink and Exercise diary and see what you are actually putting into your body.

Write down absolutely everything you eat and drink for a week, it is even more important at this time of year to know everything that you have put in your body.

Make sure you are drinking enough water to help flush out all extra alcohol you are drinking.

Walk for at least one hour everyday if you can try, remember you will have the extra time and maybe even try and get two walks in, one in the morning after breakfast and one in the afternoon after lunch because you will be off work so use your extra time wisely, walking and talking is a really greate way to bond with your friends and family.

I believe that nutrition is the most important part of leading a healthy lifestyle, and so it makes sense to take the time to plan and prepare carefully what you use to fuel your body.
All that is left for me to do is say enjoy your time with your friends and family at this special time of year, enjoy the food and drink you share, but take care to look after yourself as well.

Have a fabulous Christmas and a wonderful week.

Keep on Winning, Smiling and Living The Dream

Keep on Winning, Smiling and Living The Dream


Steve Agyei,
Editor - Beyond Lifestyle Secrets
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