Weight-loss + Nutrition: Sensible Eating for Men & Women
You don’t need a university degree to understand nutrition, diet and weight-loss. Better health and well-being is what you should aim for. Fresh ingredients, controlled portion sizes and eating regularly is what it’s all about. Some of my friends come to me for dietary advice, and most of the time, their nutritional requirements are not being met – they are choosing the wrong foods on a daily basis. If you need protection from disease and a longer life, knowing the right balance is the answer…
Get an adequate intake of Good Fats
Good fats are essential for cell health and for optimal metabolic functioning i.e peak health. The recommended daily intake is 40 to 60 grams of total fat per day. A fish oil supplement is a good idea.
Answer: Add a small amount of canola or olive oil to your cooking. Carry a bag of mixed nuts with you, and try to eat a small handful every day.
Tip - Ditch processed foods in favour of fresh ingredients.
Get all the Dietary Fibre you need
You need 30 grams or more of dietary fibre every day. Not getting enough fibre will leave you feeling bloated, unsatisfied and snacking on all the wrong foods. Broccoli and asparagus are high in fibre.
Answer: Ask for grain or wholemeal breads, even if you’re dining out. Carry a piece of fruit with you and include veges and salad in your lunch meals. For a snack when the worms are biting, keep celery sticks and carrots close by.
Tip – Eating proteins with carbohydrates at every meal stabilises blood sugar levels. Cinnamon has been shown in clinical studies to help regulate blood sugar – sprinkle on yoghurt, latte, berries and nuts.
Drink Plenty of Water
Feeling tired and drained? You may need to drink more water. Coffee, juices etc etc do provide some fluid but are no substitute for water. To determine whether you’re getting enough water, look at the colour of your urine – if it is dark yellow, you need to drink more water. The average adult needs approximately 1500 millilitres of water each day. For every hour of exercise, an additional 500 to 1000 millilitres of water is required.
Answer: Get into the habit of drinking more water. Always have a bottle of water with you. You will probably make more visits to the toilet, but it is worth it!
Tip – Do not shovel food into your mouth or eat fast. This will increase your risk of obesity ( see study in the British Medical Journal). Fast eaters may not give tummy receptors enough time to feel full (takes approx. 20 minutes). Enjoy your food and savour every morsel. If need be, chop it into small pieces - as a rough guide approximately 20 chews per bite. Put down your knife and fork between each mouthful. Use smaller glasses and plates.
Eat more vegetables and salad
Veges and salad fills your gut and are choc-full of the best nutrients. They also help control weight and reduce the risk of a number of cancers. The brighter the veges, the better they are for you.
Answer: If you dine out often, order a whole extra side of vegetables or salad and eat them when you need a snack. Try and eat at least five different types and include veges and salad (half-a-plate) in both your lunch and dinner meals.
Tip – A serve of rice or pasta should be no bigger than your fist/¼ the size of a dinner plate. A serve of cheese = one slice or a matchbox. A piece of meat, chicken or fish is a deck of cards/¼ the size of a dinner plate. A serve of butter or oil is the size of your fingernail/teaspoon.
Fat-busting Foods ~ 10 of the Very Best
Eggs ~ As soon as you rise and shine, have a poached egg or boiled egg. If you do same, you will eat 1260kJ less throughout your day ( see a recent study carried out by Wayne State University).
Grape Juice~ The odd glass of wine may keep the heart ticking away nicely. The antioxidant resveratrol, which is found in red wine grapes, may help keep your weight under control (see German study).
Coffee ~ Always drink this beverage in moderation. Many studies around the world have found that caffeine boosts your metabolism which means you’ll burn off more kilojoules.
Beans ~ Soybeans help stop fat from storing itself around the cells in your body. Put soybeans in salads or snack on dry beans.
Tip ~If you crave something sweet, drink tea instead or eat something savoury to help lessen the need for sugar.
Dairy (low-fat) ~ Excellent for healthy bones and prevents the body from storing fat by impeding the absorption of kilojoules from the food we eat (see Danish study).
Tea~ Choc-full of flavonoid antioxidants, green, black and oolong teas have fat-fighting benefits – block the absorption of carbohydrates (see study in The American Journal of Clinical Nutrition). Have a cup of green or black tea after each meal.
Almonds ~ Suffer from sugar cravings? Then get a handful of raw almonds into you. They’re high in monounsaturated fat, protein and fibre.
Cherries ~ Eating approximately 1½ cups a day may help prevent belly fat. Cherries are loaded with antioxidants.
Spice~ Pepper, chilli and spices have fat-burning benefits. Women who added spice to their meals ate fewer kilojoules and fat in subsequent meals (see British study).
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