A Fit X Easter

Your 7 Step Survival Guide to a Healthier Easter

If you’re like me you probably love chocolate, and the risk of indulging a little too much at Easter is always a possibility!
But, help is at hand! With my 7 step survival guide you can be sure this Easter holiday will be a healthy, happy family time without the added stress of piling on a few pounds.

#1 Choose smaller chocolate eggs

A 100g milk chocolate Easter egg contains over 500 calories. So, instead go for small, individually wrapped eggs. The act of unwrapping each egg will help you to eat less in one sitting.
If you can, go for dark chocolate eggs, which have the benefit of offering healthy antioxidants, as well as being lower in sugar, and having fewer calories. The added bonus is that you will also be satisfied with eating less.

#2 Give alternative gifts

Why not step out of the mould this Easter and give gifts that don’t involve chocolate?
You could go for storybooks or toys for children, gift cards, seasonal books or poems, baskets of fresh fruits, or bunches of flowers.

#3 Go for a healthy Easter menu

If you’re in charge of cooking this year here are a few healthier options for your Easter dinner:

• Serve lean meats and fish, such as roast chicken, beef, salmon, or trout.
• Go for healthier cooking options such as grilling, poaching, or baking.
• Serve a vegetarian option such as grilled vegetable kebabs, or stuffed portabello mushrooms.
• Go for a salad of brown rice or Bulgar wheat with lots of veggies added for extra colour and nutrition.
• Make a delicious salad of leafy greens, tomatoes, basil, goats cheese, and homemade citrus dressing.
• Bake your own themed cookies and cakes. Check out this post on healthy ingredient substitutions for more tips on how to make your recipes healthier.
• For nibbles, dried fruits, unsalted nuts, fresh fruit, homemade cookies, mini fruit muffins, and low fat frozen yoghurt will go down a treat.

#4 Balance things up

The secret to enjoying a little chocolate over the Easter holidays is to make sure you eat carefully at other times.
If you feel you’ve indulged a bit too much, try to cut back on your meal portion sizes and snacking for a few days to get the calorie balance right.
Remember, a little bit of what you fancy does you good!! So, have a smaller portion of chocolate and don’t allow yourself to feel guilty about it.

#5 Hold an Easter egg hunt

For many families Easter is simply about the chocolate eggs, but it can also be a wonderful opportunity to spend time with family and friends.
Why not organise a family outing to the local park or forest?
If you have younger children you could arrange for an Easter egg hunt. This will get everyone outside in the fresh air, and will help you burn off a few extra calories!
Go for non-chocolate prizes, such as brightly painted hard boiled eggs, or hollow plastic eggs filled with small gifts, such as toys, mini stationary, and money.
You could also hold an egg and spoon race and other appropriately themed events to make the day even more active and fun.

#6 Add a spring to your step!

Take advantage of the gorgeous spring weather and kick start your exercise regimen by going for brisk walks in the longer evenings.
Or, why not use the Easter break as an opportunity to give your home a good spring clean? Remember, vigorous household chores such as vacuuming, sweeping, or gardening can all contribute towards your daily exercise.

#7 Salvage leftover chocolate eggs

If your house is overflowing with chocolate after Easter, keep some back and use in your cooking throughout the year.
How about these mini morsel pancakes, I’m sure the whole family will love these!
Ingredients:
1-1/2 cups all-purpose flour
1 cup wholewheat flour
1 cup leftover chocolate egg, broken into small pieces
1 tablespoon baking powder
1/2 teaspoon salt
1 3/4 cups low fat milk
1/2 cup egg substitute
1/3 cup olive oil
1/3 cup packed brown sugar
Mixed berries to serve
Method:

1. Combine flour, chocolate, baking powder and salt in large bowl. Combine milk, eggs, vegetable oil and brown sugar in medium bowl; add to flour mixture. Stir just until moistened (batter may be lumpy).
2. Heat griddle or skillet over medium heat; brush lightly with vegetable oil. Pour 1/4 cup of batter onto hot griddle; cook until bubbles begin to burst. Turn and cook about 1 minute longer or until golden. Repeat with remaining batter (makes about 18 pancakes).
3. Top with mixed berries to serve.

Wake Up and Work Out

BOSTON -- Ninety-one percent of Americans say they “feel well” and 76 percent “consider themselves healthy,” according to a survey by Health Dialog Services Corp., a provider of health care analytics and decision support.
Two-thirds of Americans are overweight or obese, according to many health reports, a number that many survey respondents seemed to be aware of as 52 percent of them say that obesity is the most widespread health problem in the United States. Despite this, 12 percent of respondents say they do not exercise at all and 20 percent say they exercise for 30 minutes to an hour per week. The U.S. Department of Health & Human Services recommends that adults get a minimum of 2 hours and 30 minutes of moderate-intensity exercise or 1 hour and 15 minutes worth of vigorous-intensity exercise per week.
The survey, commissioned by United Kingdom health care services provider Bupa, was conducted as part of Bupa Health Pulse 2010, a global study of health attitudes and behaviors of more than 12,000 individuals across 12 countries.
Of the 12 countries surveyed, Americans were the most sedentary on a daily basis, with one out of every 10 saying they sit for 12 or more hours each day.
“Americans need a wake-up call,” said Jan Maurer, MD, vice president and medical director at Health Dialog. “People need to realize that lifestyle factors are actually life-and-death factors. With over 50 percent of U.S. health care costs attributable to chronic disease, we literally cannot afford to continue living as we are. Americans must take a good look in the mirror and realize that the ‘they’ are actually ‘we.’”
Globally, heart disease is the biggest killer, and diabetes is the fastest-growing chronic condition. Medical evidence has shown that obesity is a precursor to both.
“Chronic disease is the leading cause of death and disability globally, representing 60 percent of all deaths. What’s concerning is that many of these diseases are preventable,” said Julien Forder, senior research fellow, the London School of Economics, which published the study. “We know from research that exercise is one of the most effective lifestyle changes you can make to reduce your risk of developing long-term conditions.”
He said that 30 percent of cardiovascular disease and 27 percent of diabetes could be avoided if Americans started to exercise.