Category Archives: holiday

Christmas is almost here! If you haven't found the right gift for that special someone, consider a healthy Christmas gift as an option. Almost everyone is looking to improve their fitness these days. At the very least, you may be able to inspire them.

With some subtle hinting, you may even get one of these gifts yourself.

One of the biggest issues at Christmas time can be purchasing a gift for a loved one that is hoping to start living a healthier lifestyle.

This can be extremely challenging when temptation is everywhere. You can help them to stick to their new healthy lifestyle with one of these healthy Christmas gifts.

Membership

You may be surprised to learn that there are over 60,000 people with a gym membership. However, estimates suggest that half of those with membership never actually go to the gym.

That makes gym membership a potentially expensive and under-appreciated gift.

However, a great gift for the special person is FF30X membership. This will give them access to advice regarding the best exercises, healthy recipes, and the support of other men who are looking to lose weight or build lean muscle.

This is one of those healthy Christmas gifts that will simply keep on giving!

A Promise

If funds are low, then this is a great gift for a loved one trying to improve their health.

Simply promise to train with them at least once a week. You’ll need to undertake their preferred activity, and you’ll have to be committed.

The proof of the gift and your appreciation of them as a person will be when you turn up week after week, motivating them to complete their exercise routine and get healthier in the process. The fact that it will also benefit you as well is a bonus.

Wireless Headphones

The right playlist is the perfect accompaniment to any workout. But to really appreciate your chosen tunes, you need the best possible headphones.

Wireless headphones tend to be more expensive than a standard pair of headphones, but they are much more convenient when working out.

Wires can get in the way when you’re in the middle of a workout, but this isn't an issue with wireless headphones. Your healthy Christmas gifts will definitely be appreciated.

Fitness Tracker

Fitness trackers have become exceptionally popular in the last few years and with good reason.

Fitness gadgets provide you with a means of recording your movements, monitoring your heart rate, and most importantly, give you a set of statistics regarding your health.

Giving a fitness tracker as one of your healthy Christmas gifts means that your loved one can track their fitness and see how it is improving. They can even use the data to locate their weakest areas, allowing them to focus on seeing improvements over their body.

A Bike

This is potentially one of the more expensive healthy Christmas gifts, but it should be well appreciated.

Riding a bike is not the ideal workout routine for everyone. However, if your friend enjoys cycling, then this can be a great gift. Cycling is the perfect way to get an aerobic workout without placing stress on the joints.

It’s also something that you can do with your friend helping to motivate them and ensure they stick to their new fitness plan. That’s a great gift to give anyone.

Workout Gear

If you’re already into working out, then you know how much difference the right gear can make to how you feel and how hard you try exercising.

You can share this gift with your friends and family by purchasing them some workout gear. It could simply be new shorts or a complete workout set.

Your friend will feel more motivated to exercise when you've bought them the gear partly because they’ll look the part and partly because they won’t want to let you down.

Dumbbells

A set of dumbbells can transform any exercise. For example, add them to your squats to get dumbbell squats.

The great thing about dumbbells and why they are one of the best healthy Christmas gifts is that they need very little storage space, and they can be used in a very small area.

To complete a set of exercises, all you need is a list of exercises and the dumbbells combined with between 4 and 6 feet of space.

You can always add a few exercise suggestions to the dumbbells to make it an extra healthy Christmas gift.

Cross Trainer

The cross trainer is another of the more expensive healthy Christmas gifts on this list, but it is a great way of making sure that your friend can stay in shape, whatever the weather.

There are many different exercise machines that you could purchase to help someone get into shape and stick to a new health routine.

However, this is a great machine for working all their muscles, and it doesn't matter if they are new to fitness, or have been doing it for years, they’ll be able to find the right setting for their needs.

Digital Scales

Many trainers tell you to ignore the scales, especially if you are trying to add muscle, as this is likely to increase your weight.

However, the scales can actually be a motivational tool. By knowing that you have to step on them every week, you’ll be more aware of the food you’re eating. This will help you or your friend to stay on track with their new healthy lifestyle.

The scales will make them accountable, which makes anyone more likely to stick with the plan.

Cookbook

It can often seem difficult to know what to eat and what to cook, especially when time is limited and you've had a stressful day. The perfect plate method is a great way of regulating your food intake and ensuring you get all the right nutrients.

However, you can add to this with a cookbook helping your friend to know what meals to prepare at the beginning of the week and avoiding temptation during the week. This is another of the most thoughtful healthy Christmas gifts providing you choose a book that has recipes your friend is likely to enjoy eating.

It is worth noting that recipes that are quick and easy to prepare are the preferred choice.

Trial Food Box

You've probably seen the advertisements regarding having fresh food delivered to your door. You can choose to have fresh food by itself or recipes with all the ingredients you need to prepare your meals.

Getting a limited membership to one of these types of food services can be a great healthy Christmas gift as it will encourage your friend to eat properly and avoid those delicious but unhealthy takeaways.

Enjoy Our Support

Perhaps the best gift you can give anyone is a membership to the FF30X program. This will give your friends and family all the support they need to stay on track with their healthy ambitions.

They will also gain access to healthy recipes and exercise ideas, which are created by professionals and utilized by thousands of other men who have vowed to live healthier lifestyles.

Sign up for yourself or give FF3OX to a friend and start feeling the benefits of the best healthy Christmas gifts, even before Christmas starts!

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on healthy Christmas gifts.

Christmas is the time for swapping gifts and spending time with the family. But it can also be a time for indulgence. Use these healthy Christmas recipes to limit the damage to your weight loss and muscle building plans.

Whether you’re hosting Christmas or visiting others, you can prepare these delicious recipes and bring them with you, which will ensure you can enjoy the feast without ruining the hard work.

Turkey, Mango & Honey Salad

This is a great starter for any meal, especially Christmas. It’s light, healthy and very easy to make. The following recipe is designed to serve 4, but you can modify the ingredients to suit the number you need.

Each serving should give you:

• 603 calories
• 30g total fat
• 6g saturated fat
• 42g carbohydrates
• 39g protein
• 280mg sodium

You’ll need:

• 2 cups leftover turkey
• ½ cup baby spinach leaves
• 2 cups mixed Asian herbs (such as Thai basil, coriander, and mint)
• 2 tbsp rice vinegar
• 1 tbsp caster sugar
• 1 garlic clove, crushed
• 1 small red chilli, seeds removed and finely chopped
• 1 large ripe mango, peeled and sliced

For the dressing you’ll also need:

• 5 tbsp honey
• ¼ cup rice vinegar
• ½ cup peanut oil
• 2 tsp sesame oil

Making Your Salad

Start by mixing the rice vinegar, sugar, chili and the garlic (if using). The sugar should dissolve after a few minutes of stirring.

Slice your turkey and pour this mixture over it.

Now put the honey and vinegar in a blender and blend. Add the peanut oil and sesame oil until you get the right consistency; it should still be fairly thick when ready.

Next, put spinach on each plate and sprinkle on some of the mixed herbs. Add a layer of the coated turkey, followed by the mango (sliced). Lightly cover the top with your dressing and then add a few sesame seeds for that decorative touch.

Cranberry Roasted Chicken

This is a delicious alternative to the traditional Christmas dinner and surprisingly healthy. The following recipe serves 5 and each serving has the following approximate nutrition levels:

• 355 Calories
• 10g sugar
• 390mg sodium
• 25g total fat
• 5g saturated fat
• 4g carbohydrates
• 3g fiber
• 5g protein

You’ll need:

• 5 chicken breasts. You can remove the skin to make this a lower fat recipe.
• Fresh thyme
• ½ cup cranberries
• Italian herbs
• 1 tbsp maple syrup
• 1 tbsp Balsamic vinegar

To create the marinade you’ll need:

• ¼ cup cranberries
• ¼ cup balsamic vinegar
• 2 tbsp maple syrup
• 2 tbsp olive oil
• Pinch of salt and pepper
• 2 garlic cloves (optional)

Making Your Dish

Place your chicken into a baking dish. Now make the marinade by putting all the ingredients above into a blender. Turn it on for between 3 and 5 minutes, the contents should be smooth.

You can now pour this over your chicken, making sure it is evenly coated. Your chicken and marinade should be covered and put in the refrigerator for a minimum of 30 minutes and a maximum of 24 hours, depending on how much you want the favor to soak into it.

After the chicken has marinated in the refrigerator, you can remove the cover and spread the thyme, cranberries and Italian herbs evenly across the top of the meat. Cook at 375° F for 25 minutes with the skin facing downwards, then turn them over and do the other side for the same amount of time. You can then broil them for approximately 4 minutes to crisp the skin.

Place the chicken on your plate with a spoon of sauce drizzled over it and cranberries scattered across it.

Cranberry Sauce With Maple & Cinnamon

This is a quick and easy recipe designed to help you have the perfect accompaniment to your Christmas meal; or any other meal you want!

You’ll need:

• 1 cup cranberries
• 1 tbsp maple syrup
• Pinch of cinnamon
• A little water

Creating This Delicacy

Start by putting your cranberries into a pan. Add just a splash of water and your maple syrup. You can then bring the mixture to the boil; making sure you stir it all the time.

At this point add your pinch of cinnamon and let the mixture simmer as the cranberries pop and sizzle. After the mixture has simmered for five minutes remove the pan from the stove and pour the contents into your serving dish or storage container.

It will thicken as it cools down. It is best to get it transferred while it’s still hot.

Gingerbread Cookies

It’s essential to have a sweet treat at Christmas and this can fit the bill nicely. The fact that it is surprisingly healthy is just a bonus!

In fact, the nutritional info may surprise you for 2 cookies:

• 130 calories
• 8g total fat
• 3.5g saturated fat
• 85mg sodium
• 11g carbohydrates
• 2g Fiber
• 3g protein

To make these delightful cookies you’ll need:

• 1 cup oat flour
• 1 ¼ cups almond meal
• ½ cup granulated Erythritol or dry sweetener of choice
• 1 tbsp ground ginger
• 2 tsp cinnamon
• ⅛ tsp tsp nutmeg
• ⅛ tsp ground cloves
• 1 tsp baking powder
• ½ tsp salt
• ½ cup molasses
• ⅓ cup coconut oil, melted
• 2 tsp vanilla extract
• 1 tsp Stevia extract

The Mixing Process:

Start by putting your almond flour, erythritol, ginger, cinnamon, nutmeg, cloves, baking powder, and salt into a bowl with your oat flour. Mix thoroughly to ensure all the ingredients are blended.

You can then transfer the dry ingredients to a power mixer bowl where you’ll need to add the molasses, vanilla, melted coconut oil, and Stevia. Turn the machine on and leave for approximately 5 minutes. You should end up with a sticky, sweet dough which looks fairly dark.

You can now use silicone baking sheets to help you roll the dough out. It should be approximately ½ inch thick. If you have a gingerbread cookie cutter now is a good time to use it. If not, create any shape you want!

Place the cookies, still on their silicone sheet, onto the baking tray and pop into the preheated oven at 375°F. They should take approximately 12 minutes to cook.

Join Us To Find More!

The Fit Father Project is here to help you find the right way to lose weight and gain muscle. We know that everyone has a different aim and that everyone is different. That’s why we've created the FF30X plan.

It’s the perfect way to find exercise routines, healthy eating tips, recipes and the support you need to stick to your new healthier way of life, no matter what else is going on around you. Check out the FF30 today and see what we mean!

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

 

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info to healthy Christmas recipes.

The Christmas season doesn’t have to involve sitting around, eating too much food, being sedentary, and fearing dreaded holiday weight gain. This season choose healthy Christmas activities that allow you and your family have fun, stay active, and maintain a healthy weight for life.

Planning healthy Christmas activities sets a good example for your kids, so you can pass down healthy habits to them and create lasting holiday memories.

Recruit extended family, friends, and acquaintances to join you to promote healthy lifestyles within your community.

#1 Volunteer

Volunteer activities involve donating your time to help others this Christmas season. Consider volunteering at your local:

• School
• Homeless shelter
• Animal shelter
• Church
• Hospital

Participate in volunteer activities as a family to spend quality time together, and set an example for your children about how giving back to your community helps those in need – and feels good!

#2 Donate Gifts

What better way to help less fortunate people in your community than by donating gifts this Christmas season? Choose a family in need to help financially or provide meals for. Look for organized opportunities to donate presents within your community in malls, churches, hospitals, schools, or online. Make shopping for gift donations a family affair!

#3 Go Christmas Caroling

Christmas caroling is a healthy Christmas activity for numerous reasons. It often brings joy to you and your family, and to others in your community. Caroling around town or through your neighborhood is an excellent way to stay moving and burn some extra calories this holiday season.

#4 Walk Through Christmas Lights

Instead of driving through your neighborhood or other areas in town beautifully lit with Christmas lights, walk through light displays instead!

Doing so is just as enjoyable (maybe even more so) than driving through lights and the extra calories you’ll burn helps avoid unwanted weight gain this holiday season.

For example, a 185-pound person expends almost 200 calories walking at a pace of 3.5 miles per hour for 30 minutes!

#5 Plan Family Bowling Night

Bowling is a healthy Christmas activity the entire family will enjoy and gets you out of the house and moving.

In fact, a 185-pound adult burns about 135 calories in just 30 minutes of bowling!

Divide your family into teams to make bowling a friendly competition, and have Christmas-themed prizes ready for the winning team.

#6 Try Sledding

Sledding is another high calorie burning healthy Christmas activity that creates lasting memories for you and your family.

A 185-pound person expends over 300 calories in just 30 minutes of sledding – which includes climbing sledding hills.

Begin a new holiday tradition this year by finding a sledding hill in your yard, neighborhood, or down the street.

Don’t forget to dress warm!

#7 Go Skiing

Try downhill or cross-country skiing with your family this Christmas season to get everybody moving and avoid dreaded holiday weight gain.

A 185-pound adult burns about 270 calories downhill skiing and 355 calories cross country skiing for 30 minutes.

If you have room in your yard or neighborhood, line a cross-country skiing path with small candles to create a candle-lit night skiing adventure for your family.

#8 Consider a Pool Tournament

Playing pool is an excellent way to get moving vs. sitting on the couch after eating a holiday meal.

Divide your friends and family into teams of two and create a pool tournament bracket.

Each team contributes a few dollars, and the winning pool tournament team wins the pot (or another prize of choice) at the end of the night.

#9 Choose Active Video Games as Gifts

To stay active on Christmas day without leaving home, consider active video games for the kids as a gift. Examples include Xbox 360 Kinect Sports, Wii Sports Resort, and Wii Just Dance Kids.

These and other active video games will get your entire family’s blood pumping while having a blast.

You’ll dance, bowl, golf, play soccer or beach volleyball, run track, or do boxing moves all from the comfort of your living room!

#10 Play Table Tennis

Ping pong or table tennis is an excellent calorie-burning healthy Christmas activity the whole family will enjoy.

Consider a ping-pong table as a Christmas gift for the kids, and create a table tennis tournament to help your family stay moving on Christmas day.

You might even work up a sweat while playing this favorite past time. The memories you’ll create for your children will last a lifetime.

#11 Go Ice Skating

If you live in a cold-weather climate, it’s probably easy to find a frozen lake or outdoor rink to ice skate on with your family as a fun way to stay active this Christmas holiday.

If you’re in a warm-weather climate during Christmas, find an indoor ice-skating rink to keep the holiday spirit alive.

A 185-pound adult burns just over 300 calories in 30 minutes of ice skating!

#12 Play Volleyball

Regardless of where you live, put up a volleyball net in your yard for a fun Christmas activity that gets you and your family out of the house to stay active.

If you live in a cold weather climate, dress warm and wear snow boots for a winter-themed volleyball adventure.

A 185-pound adult expends almost 150 calories (or more) in just 30 minutes playing volleyball.

#13 Go for a Swim

You might not think of Christmas as a time of year for swimming, but indoor swimming is a fun option for you and your kids this holiday season.

Look for a local indoor swimming pool or book a hotel for a night with an indoor pool.

If you have a pool or hot tub in your yard, heat it up for a day to enjoy a toasty outdoor winter Christmas swim. Swimming helps 185-pound adults burn over 250 calories in just 30 minutes.

#14 Make Christmas Cooking a Family Event

Instead of one or two family members preparing a nutritious Christmas meal this year, make healthy cooking a fun family activity.

Choose from a list of the Fit Father Project’s healthy Christmas recipes, and assign one recipe to each family member to get the entire family moving (even the kids) on Christmas day!

Believe it or not, you’ll burn just over 100 extra calories cooking in the kitchen for 30 minutes if you weigh 185 pounds.

#15 Create a Scavenger Hunt

Children of all ages often enjoy the challenge of a scavenger hunt. Create a holiday-themed scavenger hunt indoors, outdoors, or both to get your entire family moving around. The kids will love racing through the house or outdoors looking for clues.

Create your own unique scavenger hunt or give a ready-made Christmas scavenger hunt game to your kids as a gift this holiday season.

#16 Go Golfing

You may not think of golf as a winter hobby, but depending on where you live, outdoor golfing is a fun calorie-burning healthy Christmas activity your family will never forget.

If you live in a cold weather climate, consider an indoor driving range or indoor mini golf instead to keep your family active this Christmas season.

If you weigh 185-ponds, you’ll burn 150 to 250 calories golfing for 30 minutes.

#17 Build a Snow Fort

Building snow forts isn't just a kid activity.

You’ll be surprised at how much fun playing in the snow can be! It’s an excellent way to stay active with kids of all ages and get outdoors this Christmas.

Better yet, build two snow forts to take cover from during a family snowball fight!

#18 Find a Trampoline Park

Trampoline parks aren't just for the kids, and jumping is one of the best calorie-burning exercises you’ll find.

You can work up a sweat in no time jumping around at a trampoline park. Just don’t overdo it and injure yourself!

If there isn't a trampoline park close to you or the park isn't open when you need it, consider mini trampolines as a Christmas gift so you and your family can jump on indoors on Christmas day.

#19 Consider a Dart Tournament

You might not think of throwing darts as an active hobby, but it gets you and your family moving around vs. being sedentary on the couch this Christmas.

Consider planning a dart-throwing family tournament as a healthy Christmas activity you can do from the comfort of home.

If you don’t have a dart board, consider giving one to your wife or kids as a Christmas gift!

#20 Play Basketball

Regardless of the climate you live in, playing outdoor basketball if you have a hoop is one of the best ways to stay in shape and avoid unwanted holiday weight gain.

If it snows, shovel off your outdoor court (which is another high-calorie-burning activity) ahead of time, divide your family into teams and have a blast playing ball. Dress warm if it’s chilly outside!

#21 Go Indoor Rock Climbing

Take your family and relatives on a rock-climbing adventure this holiday season to stay active and enjoy quality time together.

Indoor rock climbing is a healthy Christmas activity just about every child and adult enjoys, and you’ll be surprised at how many calories you can expend doing it.

A 185-pound adult often burns average 400 calories in just 30 minutes rock climbing!

#22 Participate in Outdoor Archery

You might not think about archery as healthy Christmas activity, but it can be! A 185-pound adults burns over 150 calories in 30 minutes of archery. Set up a target on a tree or another area near your home, grab a bow and arrows, and make archery a fun family competition!

#23 Race in Fun Runs

Fun runs and competitive races are everywhere, even during the holidays! Get your entire family involved in a fun run this holiday season. Take jogging strollers if you have little ones so they don’t miss out on the fun.

#24 Put Up Outside Christmas Lights

Paying somebody to put up Christmas lights does save time, but what better way to bond with your family and stay active this Christmas than by putting up outdoor lights yourself?

Doing so is an excellent way for everybody in your family to stay moving, enjoy the fresh air, and get into the holiday spirit!

#25 Shovel Snow

If you live in a cold-weather climate, shoveling is an excellent way to stay active, burn extra calories, and avoid holiday weight gain.

Shoveling burns over 250+ calories in 30 minutes if you weigh 185 pounds!

When you and your family finish shoveling, let the kids jump in the snow piles to burn off extra energy.

Get and Keep Your Family Healthy

The healthy habits of parents are often passed down to their children, which is why setting a good example to your kids is so important. In addition to staying active by moving as much as possible, prepare healthy meals this Christmas season and all year long.

Encourage your family to eat fruits and vegetables at each meal, and fill half of each plate with a variety of vegetables. Prepare salads, cooked vegetables, or raw veggies for each meal. Cook more and eat out less to achieve and maintain a healthy weight for life.

In addition to veggies, choose healthy fats, lean proteins, and whole grains whenever possible. Opt for skinless poultry, fish, seafood, egg whites, legumes, tofu or seitan, nuts, seeds, plant milks, plant oils, avocados, oatmeal, and quinoa or brown rice. Make protein powder and fruit smoothies for breakfast or as between-meal snacks.

Other healthy lifestyle habits include:

1. Exercise at least 30 minutes a day
2. Drink water frequently throughout the day
3. Avoid sugary drinks and sweets
4. Steer clear of fast food and fried foods
5. Sleep at least 7 hours each night (children require additional sleep)
6. Avoid smoking
7. Limit or avoid alcoholic drinks
8. Reduce stress

If you’re not at an ideal weight and need some guidance, try the Fit Father Project 30X (FF30X) weight loss program today! This weight loss plan designed for busy fathers over 40 provides you with:

• Meal plans
• Recipes
• Workouts
• Motivational support
• Free newsletters

To get started, sign up for a free 1-day meal plan or free metabolism-boosting workout (or free muscle-building workout) to begin a journey toward a happier, healthier life! Enjoying life to its fullest means looking your best, feeling your best, and keeping up with your kids. Create lasting holiday memories by incorporating healthy Christmas activities into each holiday season – beginning today!

Erin Coleman
Writer, The Fit Father Project
A 15-year freelance writing veteran, Erin is registered dietitian and health educator who is passionate about health, fitness and disease prevention. Her published work appears on hundreds of health and fitness websites, and she’s working on publishing her first book! Erin is a wife and mom of two beautiful children.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – just a few ideas for healthy Christmas activities.

Holiday season is almost here, you can virtually smell the turkey roasting. It’s enough to make your mouth water and your waistline grow!

But… it doesn't have to be that way.

Let’s face it, Thanksgiving and Christmas happen just once per year. Food, family, and friends are just too good to pass up on. Isn't that what New Year resolutions are for?

We understand; it’s hard not to be tempted and you certainly don’t want to miss out on the festivities. This is why it’s essential to have a plan to avoid holiday weight gain.

Choosing a healthy 1-day meal plan is great for everyday use, but the holiday seasons requires a little extra to keep you on track.

Fortunately these 9 simple steps can help you avoid weight gain while still enjoying the holiday cheer.

Why it is Important to Avoid Holiday Weight Gain

You may think that you can afford to treat yourself over the holiday season and then lose the weight again next year. Unfortunately, we all know it doesn't work that way.

You have no idea of what the next year will bring.

Finding time to eat right and exercise is difficult now, even if you can complete a 24-minute workout.

The New Year might bring even more time constraints and prevent you from losing the weight you've gained.

It shouldn't stop you, but it can.

More importantly, you've spent this long working hard to lose weight and build muscle.

Why would you want to ruin your hard work for the sake of a few extra treats?

Every time you overeat over the holiday period you should think about the number of workouts it will take you to burn off the extra calories; you’ll soon change your mind about that extra dessert.

These 9 methods will help prevent you from gaining weight over the holiday season. They can also be used in everyday life!

#1 – Eat High Protein Breakfast

The first step of any diet or even a 1-day meal plan is to eat a healthy, protein-rich breakfast. Eggs are a great way to start the day.

If you put the eggs with some toast you are introducing carbohydrates. This is a good idea.

Protein and carbohydrates will give you the energy you need through the day and will keep you feeling full.

This will stop you being tempted by unhealthy snacks.

Just a few eggs for breakfast on Thanksgiving day will help out dramatically when loading your plate later that day.

#2 – Revise Your Fitness Plan To Fit Your Home

It’s probably taken a lot of effort to build a good habit regarding your gym visits or other exercises.

Unfortunately, it is likely to be hard to maintain these over the holiday period, especially with the demands of a family.

Don’t give up, simple change your routine. Adopt the 24-minute workout which can be completed at home at any time of the day or night.

It’s much easier to find the time and stay committed if you can do the exercises at home.

#3 – Be Active With Friends

Remember that all activity counts towards your fitness levels, building muscle and losing weight.

Stay motivated and avoid weight gains by getting out with your friends and family.

Whether you’re walking the dogs or simply meeting for a ramble, you can have fun in the fresh air and get your blood pumping.

This is especially true if you've got children as they will be happy to run around with you!

#4 – Keep Yourself Accountable

Accountability means staying in touch with your workout buddy and keeping your food diary up to date.

This is one of the most powerful ways to stay motivated and stick to a healthy eating routine.

Just think about it, every time you are about to have an unhealthy snack, you’ll need to write it in your food diary.

You might also need to explain to your friend why your weight has gone up and your fitness levels down.

Just the thought of having to do that is enough to make you put the sweet treat back!

#5 – Create a Holiday Menu Using The Perfect Plates Method

You shouldn't need to miss out on the festivities. You just need to adopt a sensible approach.

Just as meal planning helps you on a normal week it can help you get through the holiday season.

Remember the ‘perfect plates’ method. Your plate should be half vegetables, a quarter protein and a quarter carbohydrates with just a small amount of fat.

That equates to veggies, turkey, and potatoes!

You can have the holiday dinner; just keep the proportions balanced.

By planning what you’ll eat before the season starts you can enjoy the same foods as your family without gaining weight.

#6 – Avoid Having Snack Treats On Display

It’s much harder to be tempted by sweet treats if you can’t see them.

Most of the time you find yourself munching when you shouldn't be it’s because the treats are visible and you can’t help but graze.

Of course, the best idea is not to have any sweet treats at home, but this is unlikely to be a popular idea with your children.

Unfortunately, it’s difficult to keep track of what you are eating when you graze. Instead, if you need a snack make yourself get it from the cupboard.

By having to go to the cupboard to get one you can select a healthy option, or you might not even bother!

#7 – Allow Small Excesses

Even the best of us will succumb to the temptation. It might be a snack or a particularly rich pudding.

If this happens don’t panic and don’t feel guilty!

Simply move on and focus on resisting temptation in the future.

A small treat such as an indulgent dessert is going to do very little damage and unlikely to create a weight gain by itself. Just don’t keep doing it!

#8 – Get Your Family To Help

Your family probably already knows you are trying to avoid weight gain because of your weight loss or muscle building goals. They can help you.

Children are exceptionally good at telling you that you shouldn’t be eating something.

Let them know its okay for them to tell you off if you pick up certain treats.

Not only will they be very good at monitoring your food they will have fun telling you off; it’s a win-win scenario!

#9 – Avoid The Second Helpings

One of the easiest ways to avoid weight gains is to say no to the second helpings.

Tell your family before you sit down to eat that you do not want seconds.

If you are still tempted then take a pause.

Tell yourself you’ll have your seconds in half an hour; you probably won’t want it then as your brain will have registered you’re full.

It's All in Your Head

Gaining weight over the holidays is not inevitable.

Avoiding holiday weight gain doesn't have be difficult either.

These simple steps can help you to maintain your current weight and be ready to tackle the New Year while feeling good about yourself.

For a little extra support and advice regarding the right foods to eat, check out our 1-day meal plan.

Implement it for Thanksgiving or Christmas Day and enjoy the holiday season free of guilt or weight gains.

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to avoid holiday weight gain.

J ust because the holiday season is right around the corner doesn’t mean you have to eat unhealthy desserts and pack on extra pounds. Even Thanksgiving sweet treats can be healthy with the right recipes, and fit into nutritious meal plans even during weight loss!

If weight loss or healthy weight management is your goal, the Fit Father Project can help! Try the Fit Father Project free 1-day meal plan to get started regardless of the time of year. Don’t wait until New Years!

Share the healthy Thanksgiving desserts below with your significant other, as similar recipes will appear as part of the new Fit Mother Project program for busy moms seeking a healthier lifestyle or weight loss.

The reason the healthy Thanksgiving desserts below are nutritious is because these dishes are lower in calories and added sugar, higher in protein and fiber, and contain a larger percentage of heart-healthy fats than most traditional Thanksgiving-themed sweet treats. Wow dinner guests with these 8 healthy Thanksgiving desserts that are loaded with flavor!

Healthy Thanksgiving Desserts #1: Apple Pie Quinoa Bowl

Instead of high-calorie traditional apple pie this Thanksgiving holiday, try this apple pie quinoa recipe instead. Doing so helps cut calories and boosts fiber and protein, so you can eat this holiday dessert guilt free and stay on track with a healthy Fit Father Project lifestyle.

You can even eat this nutritious dessert for breakfast!

Ingredients

• 3 1/3 cups of water
• 2 large apples, diced
• 1 cup of raw quinoa
• 1/2 teaspoon of salt
• 1/2 teaspoon of vanilla extract
• 1/3 cup of coconut butter
• 1 teaspoon of apple pie spice
• 1/4 cup of chopped walnuts
• 1/4 cup of protein almond milk or soy milk
• 1 tablespoon of honey

Instructions

1. Bring the water to a boil.
2. Add the quinoa, apples, and salt, and cover.
3. Simmer the mixture, covered, for 40 minutes.
4. Turn off the stove-top heat, keep the mixture covered, and let it sit for 20 additional minutes.
5. Stir in the apple pie spice, vanilla, coconut butter, nuts, milk, and honey.
6. Divide the mixture into eight equal servings, serve in eight individual serving bowls, and enjoy it hot or cold!

Servings: 8

Apple Pie Quinoa Bowl  NUTRITION FACTS
Serving size	1/8th of the recipe
Calories	189 calories
Carbohydrates	23 grams
Sugar	6 grams
Protein	3 grams
Total fat	10 grams

Healthy Thanksgiving Desserts #2: Crustless Pumpkin Pie

Pumpkin is rich in essential nutrients, such as fiber, vitamin A, and potassium, but pie crust adds extra calories your waistline doesn't need. Instead of traditional pumpkin pie this Thanksgiving holiday, opt for crustless pumpkin pie instead for an equally delicious flavor without the extra carbs, fat, and empty calories from pie crust.

Ingredients

• 1/2 teaspoon of ground ginger
• 1 teaspoon of ground cinnamon
• 1/4 teaspoons of cloves
• 1/4 teaspoon of sea salt
• 1/8 teaspoon of ground nutmeg
• 1 1/2 tablespoons of cornstarch
• 1/4 cup of maple syrup
• 2 teaspoons of vanilla extract
• 1 tablespoon of coconut oil
• 3 eggs
• 1 15-ounce can of pumpkin puree (about 2 cups)
• 1 12-ounce can of evaporated milk
• 1/4 cup of chopped walnuts

Instructions

1. Preheat your oven to 300 degrees Fahrenheit.
2. Use coconut oil to “butter” a 9-inch pie dish.
3. Stir together the cinnamon, cloves, ginger, salt, nutmeg, and cornstarch.
4. Add maple syrup and mix until the cornstarch is dissolved.
5. Add oil and vanilla; mix well.
6. Add in the eggs and stir.
7. Add the pumpkin puree and whisk until the mixture is well combined.
8. Stir in the evaporated milk and walnuts.
9. Pour the mixture into a 9-inch pie dish.
10. Bake for about 65 minutes at 300 degrees Fahrenheit.
11. Remove the pie from the oven and cool.
12. Place it in the refrigerator to chill, and serve it when you’re ready!

Servings: 8 pie slices

Crustless Pumpkin Pie  NUTRITION FACTS
Serving size	1/8th of a pie
Calories	146 calories
Carbohydrates	16 grams
Sugar	10 grams
Protein	5 grams
Total fat	7 grams

Healthy Thanksgiving Desserts #3: Coconut Ice Cream

Top crustless pumpkin pie, apple dishes, or chocolate-flavored healthy Thanksgiving desserts with nutritious homemade coconut ice cream in place of regular ice cream this holiday season. Doing so helps reduce added sugar, calories, and unwanted inches and pounds.

Ingredients

• 1 cup of full-fat coconut milk
• 1 cup of protein almond milk or soy milk
• 1 tablespoon of honey
• 1 1/2 teaspoons of vanilla extract
• A pinch of stevia
• 1/8 teaspoon of salt

Instructions

1. Mix all of the ingredients above together in a medium-sized bowl.
2. Use an ice cream maker OR freeze the mixture in ice cube trays.
3. Blend the frozen mixture in a blender until smooth.
4. Place the ice cream mixture in the freezer until you’re ready to eat it, serve, and enjoy!

Servings: about 4

Coconut Ice Cream  NUTRITION FACTS
Serving size	1/4th of the recipe (about 1/2 cup)
Calories	119 calories
Carbohydrates	8 grams
Sugar	5 grams
Protein	3 grams
Total fat	5 grams

Healthy Thanksgiving Desserts #4: Peanut Butter Oatmeal Protein Balls

These protein-rich energy balls work well for just about any occasion, not just as a healthy Thanksgiving dessert. Try the peanut butter oatmeal protein ball recipe below as a pre- or post-workout snack as well!

Ingredients

• 1 1/2 cups of oats
• 2 scoops of protein powder
• 1 tablespoon of chia seeds
• 1/2 teaspoon of cinnamon
• 1/2 cup of peanut butter or nut butter of your choice
• 2 tablespoons of honey
• 1 teaspoon of vanilla extract
• 1/3 cup of dark chocolate chips
• 1/4 cup of protein almond milk or soy milk

Instructions

1. Combine the protein powder, oats, chia seeds, and cinnamon in a large bowl.
2. Add the honey, vanilla extract, and peanut butter, and mix well.
3. Stir in the chocolate chips.
4. Slowly add in the milk and combine the mixture with your hands until it begins to form a ball shape.
5. Roll the mixture into smaller balls using your hands.
6. Place the balls on a large pan.
7. Chill the protein balls in the refrigerator until you’re ready to serve them.

Servings: about 24 balls

Peanut Butter Oatmeal Protein Balls  NUTRITION FACTS
Serving size	2 balls
Calories	198 calories
Carbohydrates	23 grams
Sugar	7 grams
Protein	7 grams
Total fat	9 grams

Healthy Thanksgiving Desserts #5: Cinnamon Baked Pears

If you’re looking for a simple but healthy sweet treat to make for Thanksgiving dinner parties, consider this cinnamon baked pears recipe. Top it with healthy homemade coconut ice cream if you’d like, but it tastes delicious on its own as well!

Ingredients

• 4 pears, cored and cut in half
• 2 teaspoons of maple syrup or honey
• 1 teaspoon of cinnamon
• 1 teaspoon of pumpkin pie spice
• 1/3 cup of chopped walnuts

Instructions

1. Preheat the oven to 350 degrees Fahrenheit.
2. Place halved pears on a baking sheet.
3. In a small bowl, combine syrup (or honey), cinnamon, pumpkin pie spice, and walnuts, and mix well.
4. Sprinkle pears with the walnut mixture.
5. Bake at 350 degrees Fahrenheit for 20 to 25 minutes.
6. Allow the pears to cool and enjoy!
7. Top with the pears with homemade coconut ice cream if desired.

Servings: 8 pear halves

Cinnamon Baked Pears  NUTRITION FACTS
Serving size	1/2 of a pear
Calories	73 calories
Carbohydrates	15 grams
Sugar	9 grams
Protein	1 gram
Total fat	2 grams

Healthy Thanksgiving Desserts #6: Healthy Apple Crisp

If you’re seeking an alternative to apple pie this Thanksgiving season to cut calories and keep your waistline slim and trim, consider this nutritious apple crisp recipe instead.

Ingredients

• 4 cups of apples, peeled and sliced
• 1 teaspoon of ground cinnamon
• 1 tablespoon of coconut oil
• 1 tablespoon of honey
• 1/2 cup of oats
• 1/4 cup of chopped walnuts

Instructions

1. Preheat the oven to 375 degrees Fahrenheit.
2. Combine 1/2 tablespoon of honey (you can also use maple syrup), 1/2 tablespoon of coconut oil, the apples, and 1/2 teaspoon of cinnamon in a baking dish and mix well.
3. In a small bowl, mix together the oats, walnuts, 1/2 tablespoon of honey or syrup, 1/2 tablespoon of coconut oil, and 1/2 teaspoon of cinnamon.
4. Top the apple mixture with the oats and walnuts mixture.
5. Bake at 375 degrees Fahrenheit for about 30 minutes, and enjoy!

Servings: 8

Healthy Apple Crisp NUTRITION FACTS
Serving size	About 1/2 cup
Calories	114 calories
Carbohydrates	20 grams
Sugar	10 grams
Protein	2 grams
Total fat	4 grams

Healthy Thanksgiving Desserts #7: Pumpkin Coconut Custard

Instead of pumpkin pie this Thanksgiving holiday, try this pumpkin coconut custard recipe instead to cut calories but still enjoy a pumpkin spice-themed sweet treat. Steering clear of pie crust is an excellent way keep your waistline slim.

Ingredients

• 1 tablespoon of pumpkin pie spice
• 1/2 teaspoon of sea salt
• 4 large eggs
• 2 tablespoons of honey
• 1/2 teaspoon of coconut extract
• 1 cup of protein almond milk or soy milk
• 3/4 cup of full-fat coconut milk
• 1 15-ounce can of pumpkin puree

Instructions

1. Preheat the oven to 300 degrees Fahrenheit.
2. Combine pumpkin spice and salt in a small bowl and stir well.
3. Whisk together the eggs, honey, and coconut extract in a large bowl.
4. Add in the pumpkin pie spice mixture and the pumpkin puree.
5. Add in the almond milk and coconut milk, and stir well.
6. Pour the mixture into eight 6-ounce custard cups.
7. Place the cups in a baking dish and fill it with 1 inch of hot water.
8. Bake the pumpkin mixture at 300 degrees Fahrenheit for about 45 minutes, or until a toothpick inserted into the custard comes out almost clean.
9. Cool the custard completely, refrigerate it until you’re ready to serve, and enjoy!

Servings: 8

Pumpkin Coconut Custard NUTRITION FACTS
Serving size	1 6-ounce custard cup
Calories	93 calories
Carbohydrates	11 grams
Sugar	6 grams
Protein	5 grams
Total fat	4 grams

Healthy Thanksgiving Desserts #8: Crustless Peanut Butter Chocolate Pie

If you love chocolate pie but need a healthier way to enjoy this holiday sweet treat without the guilt or extra calories, try this crustless peanut butter chocolate pie recipe that’s rich in protein and packed with flavor!

Ingredients

• 2 tablespoons of protein almond milk or soy milk
• 1 12-ounce container of firm tofu
• 2 scoops of chocolate-flavored protein powder of your choice
• 1/2 cup of smooth peanut butter (or chunky peanut butter if you prefer)
• 2 medium-sized bananas
• 1 tablespoon of honey

Instructions

1. Blend together the tofu, almond milk (or soy milk), chocolate protein powder, bananas, peanut butter, and honey until the mixture becomes smooth.
2. Pour the mixture into eight 6-ounce custard cups.
3. Refrigerate the chocolate peanut butter mixture for about one hour or until it becomes firm.
4. Serve and enjoy!

Servings: 8

Crustless Peanut Butter Chocolate Pie  NUTRITION FACTS
Serving size	1 6-ounce cup
Calories	182 calories
Carbohydrates	14 grams
Sugar	8 grams
Protein	10 grams
Total fat	11 grams

Additional Ideas for Healthy Thanksgiving Sweet Treats

Just because it’s Thanksgiving doesn’t mean you have to choose traditional holiday-themed desserts. Other healthy desserts to try this Thanksgiving or any time of year include:

1. Protein shakes blended with ice, protein powder, nut butter, bananas or other fruit, and protein almond milk or soy milk
2. Fresh fruit or a fruit salad
3. Frozen fruit smoothies with blended fruit, chia seeds, ice, protein powder, and a small amount of honey
4. Dark chocolate covered frozen bananas
5. Dark chocolate covered nuts
6. Healthy avocado ice cream made with 3 avocados, 1 cup of coconut milk or protein almond milk (or soy milk), 2 tablespoons of honey, and 1 tablespoon of lemon juice blended together and frozen.

Think outside the box this holiday season for ways to cut dessert calories, decrease added sugar in your recipes, and add extra fiber and protein to each dish. If you love almond milk, choose protein-fortified almond milk instead of regular almond milk to drastically increase the protein content of your recipes. Protein almond milk often provides 10 grams of protein per cup vs. just 1 gram in regular almond milk.

Make Healthy Lifestyle Changes You Can Stick with Long Term

This holiday season doesn’t have to involve unwanted weight gain and missed workouts. Making healthy lifestyle changes means finding good habits you can stick with long-term, even during holidays feasts. Don't wait until New Years to make heart-healthy changes to your diet and exercise regimen.

The Fit Father Project 30X (FF30X) helps you effectively shed unwanted pounds, and the Fit Father for Life (FF4L) program gives you the motivational support needed to maintain your goal weight, physique, and healthy habits for life. Try the Fit Father Project free 1-day meal plan to get started and learn how to plan nutritious meals.

If you need guidance about how to increase lean muscle and burn fat, try the Fit Father Project free metabolism boosting workout or free muscle building workout to get started today. If you're looking to pack on lean mass and increase strength, the The Fit Father Project Old School Muscle Program is a good match for you.

Regardless of your weight management goals, add healthy Thanksgiving desserts to your holiday menu to maintain healthy eating habits for life. Share the recipes with your significant other, as The Fit Mother Project is coming soon!

Erin Coleman
Writer, The Fit Father Project
A 15-year freelance writing veteran, Erin is registered dietitian and health educator who is passionate about health, fitness and disease prevention. Her published work appears on hundreds of health and fitness websites, and she’s working on publishing her first book! Erin is a wife and mom of two beautiful children.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched Thanksgiving dessert recipes.

Fall is full of the best things. From family get-togethers to colorful leaves, and to dressing in layers to avoid the cold, this is the season to get cozy and make a delicious mess in the kitchen.

Cooking during the holidays is full of tradition and fun. But sometimes, our traditions aren't too healthy.

Many people consider holidays a time to break from their diet and indulge. And while a little bit of indulgence can be okay, it can break healthy habits that you've worked to make.

Instead, you could think of the holidays as a way to find new, delicious, and healthy takes on classic flavors.

And that's exactly what we've done for Thanksgiving sweet potato recipes!

Read on to find how your favorite Thanksgiving dish can transform into a healthier treat.

Thanksgiving Sweet Potato Recipes: Breakfast Time

That's right. Sweet potatoes can make their way into a healthy breakfast for the holidays!

Get a load of this: baked sweet potato oatmeal.

This crispy, sweet and filling recipe will have your whole kitchen smelling like fall.

As breakfasts go, this one is packed with fiber that will help you keep going throughout the day, not to mention the iron, calcium, vitamin B, and C that sweet potatoes have in them!

In order to make this delicious dish, you will need the following ingredients:

• 2 cups of uncooked steel-cut oats
• 1/3 cup maple syrup (or less to reduce sugar)
• 2 teaspoons of cinnamon
• 1/4 teaspoon salt
• 1/4 teaspoon fresh nutmeg
• 1 cup sweet potato puree
• 2 tablespoon ground flax seed
• 1 teaspoon baking powder
• 1 1/2 cups milk (choose almond milk if reducing dairy intake)
• 1 1/2 tablespoons coconut oil melted
• 1 large egg beaten (egg can be removed if on a vegan diet)
• 1 teaspoon vanilla

Once you follow the instructions and wait for your oatmeal to bake, your morning will take a turn for the best.

Healthy Thanksgiving Sweet Potato Recipes: Lunch Time

Yes, it's true. Sweet potatoes can make their way into lunch recipes too!

Take this sweet potato hummus, for example. It's the perfect healthy side to a hearty lunch during the holidays.

Sweet potato adds a subtle sweetness and velvety texture to your normally savory hummus.

No matter what you use to spoon it, you'll be eating this new take on a Thanksgiving sweet potato recipe by the mouthful.

• 1 large sweet potato (about 1½ pounds), peeled, cut into large pieces (about 3 cups)
• 2 garlic cloves, smashed
• Olive oil
• 3 tablespoons pure tahini or tahini butter
• 1½ teaspoons kosher salt
• 1 lime

Your guests will be surprised by the secret ingredient in your hummus!

Thanksgiving Sweet Potato Recipes: Dinner

Looking to spice up the holidays?

This sweet potato curry has you covered right to the very last slurp.

While most people incorporate sweet potatoes as a Thanksgiving side dish, you can bring it to center stage this year.

Sweet potato curry is a savory, sweet, and oh-so-warm addition to your holiday table.

Read the nutritious and delicious ingredients below.

• 1 lemongrass stalk
• 1 2” piece ginger
• 4 garlic cloves
• 2 tablespoons vegetable oil
• Kosher salt
• ¼ cup red curry paste
• 2 tablespoons tomato paste
• 1 4.5-oz. can crushed tomatoes
• 2 13.5-oz. cans coconut milk
• 1½ pound sweet potatoes
• ¾ pound small or young carrots
• 6 medium shallots
• 1 red Thai chili
• 1 tablespoon fresh lime juice
• Steamed jasmine rice
• Thinly sliced scallions, basil leaves, cilantro leaves with tender stems, and lime wedges

Thanksgiving Sweet Potato Recipes: Don't forget dessert

The last place we'd want to skimp on sweet potatoes is on the dessert table.

But not to worry, we found the perfect addition to round out your Thanksgiving sweet potato recipes!

This baked sweet potato brings chocolate and nutty crunch to perfection, all at 5 grams of sugar per serving (that's a BIG win when it comes to holiday desserts).

Check out this minimal (but delicious) ingredients list:

• 1 medium sweet potato
• 1 tablespoon coconut butter
• 1 tablespoon almond butter
• 2 teaspoons toasted coconut flakes
• 2 teaspoons toasted pecans
• 2 teaspoons dairy-free, gluten-free chopped dark chocolate 
• 1/4 teaspoon cinnamon

This sweet take on a baked potato is sure to amuse any kiddos at the table and delight everyone's palate.

Enjoy the Holidays

Now, it's likely that not every recipe on your Thanksgiving table will be as healthy as these.
Surviving the holidays without breaking your diet may seem impossible, but it's actually simpler than you may think.

In our free one-day meal plan, we explain how to portion your plate into a Perfect Plate.

It's amazing how much good just portioning your plate can do for your holiday waistline.

Be sure to check out our free one-day meal plan. Not only can it help you get through the holiday season, but it can help you set intentions for New Year's resolutions!

Your friend in health,

Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: has helped over 35,000 fathers lose fat, build muscle, & get healthy for their families.

P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on Thanksgiving sweet potato recipes.