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Breakfast
Posted 06. Nov 2010 @ 12.00 am

Breakfast



  • Choose whole-grain breakfast cereals to boost your fibre intake. But try to avoid those that are high in salt and sugar.

  • Use skimmed or semi-skimmed milk with your cereal, and try topping it with sliced banana, apple or dry fruit.

  • Add a glass of fresh, unsweetened fruit juice to your normal breakfast plan. A small glass of juice can count towards your five daily fruit and vegetable portions. But remember that fresh fruit contains more fibre.

  • For a healthier English breakfast, scramble or poach your eggs and add portions of tomatoes, mushrooms and baked beans.

  • Use whole-meal or whole-grain bread for your toast and choose a low-fat spread.

  • Mushrooms can count towards your five daily portions and are naturally low in fat. However, they also absorb a lot of oil when fried, so just use tiny bits of oil or grill them instead.

NOT EATING ENOUGH-OR OFTEN ENOUGH.
Posted 28. Oct 2010 @ 12.00 am


Not eating enough -- or often enough.



While overeating and under eating may seem like contradictory nutrition mistakes, they are related.


If you don't eat at regular intervals throughout the day, you risk disrupting your blood sugar and insulin levels, which in the end can promote fat storage and lower your metabolism, both of which lead to weight gain, When you reach a point where you starving when a slight sweat occurs, this is when you blood sugar levels are too low(also known as hypoglycemia ) principal problems arise from an inadequate supply of glucose to the brain resulting in impairment of function, the body is also turning into a catabolic state and will eat away at your muscle tissue in order to survive.



The solution


Eat something every three hours and never let yourself "starve" from one meal to the next.

EATING TOO MUCH
Posted 28. Oct 2010 @ 12.00 am


Eating too much.



Whether you're filling your plate with low-fat, low-carb, or even healthy, nutritionally balanced foods, overestimating how much food your body needs is among the most common mistakes.


Many people believe they should feel not just satisfied after a meal, but stuffed, I think many of us have lost touch with the sensation of having had enough food.


People also tend to believe that they can eat larger portions if all the food on their plate meets the guidelines of their current diet - such as low-carb or low-fat - and that, of course, is also not true. If we recall when travelling or in hospital, airline or hospital meals are fairly small in portion but still filling. Remember when stuffing your face with every meal you also stretching your stomach creating not only a big mid-section but also more space to fill in the future which leads to obesity eventually.



The solution


Remain conscious of portion sizes. Weigh and measure standard portions, at least at first, so you'll know what the amounts should look like. And never use restaurant portions as your guide as they generally super-size everything.

CONFUSED ABOUT CARBS
Posted 28. Oct 2010 @ 12.00 am


Being confused about carbs.


 


A fascination with low-carb diets has had many eliminating carbohydrates from their eating plans in record "grams." But before you reconstruct your personal nutrition pyramid, there's something you should know.


There are carbs that are very good, and some that are less good, but your brain and body must have some carbohydrates every day for general functioning.


Reason is, complex carbohydrates (those rich in whole grains and fibre) keep you feeling full longer, they also help you to eat less and lose more!


But eliminating this important food group isn't our only carb-related mistake. Just as the belief that all no-carb or low-carb foods are healthy, or that you can eat them in any amount.


Much like the low-fat diet craze, where everyone thought that if a meal had no fat, it had no calories, similarly people have come to believe that if it has low carbs you can eat as much as you want and not gain weight, But this is not true, eat enough of anything and you'll gain weight.


The solution


 It's a lot harder to run amuck when you are including carbohydrates like fresh fruits and vegetables and whole grains in your diet. You should never cut any food group out of your diet, including carbohydrates. Equally important, is to learn which carbohydrates give you the biggest bang for your nutritional requirement.

SALT
Posted 12. Oct 2010 @ 12.00 am

Try to avoid adding salt to your food as 75% of the salt in our diet comes from processed foods. Just 10-15% comes from salt we add when we're cooking or at the table.


On average we're eating about 8.6g of salt a day. But we should try to cut this down to no more than 6g of salt a day for adults.

JANUARY
DECEMBER
 ALCOHOL
 FISH OIL
 CAFFEINE
NOVEMBER
 OMEGA 3
OCTOBER
 FOCUS
SEPTEMBER
 CARDIO
 CARDIO