Are you trying to lose a few? So, you’re exercising most days of the week - cardio, strength training, yoga…and your weights still not budging, huh?  Let me ask you a question.  How is your food program going?  Are you feeling energetic? Healthy?, Vibrant?  NO? Well, if your not, your diet may need tweaking.  When it comes to what we eat, it is all about quality vs. quantity.

 

Here are a few tips to keep you on track:

  • Cut out the fake food; the processed and packaged stuff. This includes items like pancakes, waffles, breads, crackers, cereals, cookies, noodle soups, flavoured yogurts, cheese products, and even salad dressings.  Most of these products have been stripped of their nutritional content, and are loaded with fat, salt and sugar.
     

  • Check out the list of ingredients of the foods you eat. If you see any words ending with “ose” on the end of the ingredient listed on the label? This indicates sugar in disguise.
    FRUCTOSE, MALTOSE, GALACTOSE, LACTOSE and the like are all sugars.  Often you will see 4 or 5 types of sugar in one product! They have no nutritional value, just caloric value!
     

  • Drink plenty of clean, pure, filtered water throughout the day. That’s 8 to 10 glasses per day. Water aids our bodies with absorption of nutrients, and detoxification.

 
 
 

BLUEBERRIES

This colourful fruit is rich in fibre, vitamin C, antioxidants and Phytonutrients for good health
 

BROCCOLI

This Cruciferous vegetable is packed with nutritional power from fibre, calcium, vitamin E, vitamin C, and protective compounds like lutein and beta-carotene.

 

SALMON

The abundance of Omega-3 fatty acids found in this fish reduces the risk of heart-disease, stimulates the immune system and might even reduce the risk of depression.

 

SPINACH

Loaded with antioxidants, vitamin C and K, and studies show it can help you think more clearly.

 

KIWI

Did you know that this fuzzy fruit has more vitamin C than an orange? And it’s loaded with fibre and potassium, too.

 

GARLIC

Garlic has a purifying effect that reduces cholesterol, lowers blood pressure, fights unfriendly bacteria, and possibly viruses.

 

TOMATOES

Packed with antioxidants, vitamin C, potassium and carotenoids, these red beauties also contain lycopene, a phytochemical proven to protect against cancers, especially prostate cancer.

 

EGG WHITES

All protein, no fat, with only 6 calories per egg white and all the amino acids, egg whites score high as a perfect protein source.

 

OATMEAL

Perfect for endurance athletes and those of you in need of long lasting energy. A proven cholesterol reducer, this whole-grain is high in soluble fibre, iron, magnesium, selenium, zinc, folic acid and other B vitamins.

 

ALMONDS

For growing skin and more. Raw almonds have been shown to decrease cholesterol and are an excellent source of vitamin E, magnesium, zinc, selenium, copper, potassium and iron. They’re also rich in phytochemicals, which are important “health guardians”.

 

  • Keep your produce clean and free of Pesticides, herbicides and fungicides.

  • Buy organically grown whenever possible.

  • Wash your produce in water, using a scrubbing brush, and rinse thoroughly.

  • Discard the outer leaves of leafy vegetables such as lettuce, cabbage and Brussels sprouts.

For more information about healthy eating, visit the Dieticians Association of Australia
 
 
 
   
 

 

You’ve heard it said before, to lose weight you should “Eat slowly, because it takes your brain 20 minutes to register that you’re full.” Until now, there was no proof that you could lose weight by taking pauses between bites. A new study presented at the annual meeting of the North American Association for the Study of Obesity, found that people who eat slowly consume significantly fewer calories per meal. It may not sound like much; but at 3 square meals a day, that’s the reduction of 1,500 calories per week!

 

Why does eating slowly work?  Researches report that satiety signals take time, yes, however, they reported the most important aspect of slow eating is satisfaction. Having a slow, relaxed meal is more enjoyable than a meal on the run.
 

Eat Breakfast Loose Weight!!  If you skip breakfast, listen up. Skipping breakfast can lead to excess fat on your body.  That’s because when you do finally get hungry around 12-1 o’ clock you may become ravenous and end up OVER eating or binging?
 

Eat small meals throughout the day.  Studies show that most people feel best when they eat five to six times a day – three main meals and two – three small meals. This is because it creates a metabolic reaction in your body—stokes the engine, and keeps the engine burning smoothly and evenly, all day long.
 

Eat every few hours and you will maintain lean muscle mass, burn excess fat, and lose the cravings because you’ll maintain even blood sugar levels, have more energy, and think more clearly!