As New Year approaches many people think New Year – New crazy diet and rush to start a fad diet.
You don’t need to start a very restrictive diet and you will probably find that it will be very diificult to keep it up.
I strongly believe in everything in moderation.
Think about your portion sizes, look at how big your plate is and do you really need to pile it up full of food.
Think about what foods you choose to have as snacks and do take notice of how much you are snacking in the day. This is where a food diary is good as it can be a real eye opener as long as you are honest and write down everything you eat and drink. If you do cheat, you are only cheatig yourself.
When you reach for something to eat firstly have a think are you really hungry or are you bored? If you are truly hungry you could eat a piece of fruit, rather than a piece of chocolate.
Make sure your food is like the colour of a rainbow to ensure you are getting all the nutrients you need.
Most importantly if you have recognised you want to be more healthy then make small changes that you will be able to keep going.
A great place to start is to look at how much water you drink in a day. Water can make such a difference to how you feel and look. I can tell in just one day if I haven’t drank enough water.
So as you can see New year doesn’t have to mean starting a crazy diet.
Hope you have a great New Year.
Some people remove fat from their diet, by doing this you are depriving yourself from a vital nutrient which is essential for the correct absorption of other foods. It can affect your metabolic rate and you will feel more hungry. It will also have an impact on your complexion it can become dull, lifeless, deeper wrinkles, premature ageing and also impact on your energy levels. Read on to find out which fats your body requires.
The Right Type Of Fat Is Important
Bad Fats – These are the fats you need to be careful of and try to avoid having too much or they will impact on your health.
If you have too much saturated fat in your diet it can cause your cholesterol levels to rise, block arteries, raise your blood pressure and may lead to heart disease. You will find saturated fat mainly in meat and dairy products. You don’t have to completly eliminate these foods from your diet. Make sure you are eating a good range of essential fatty acids.
The Fat To Avoid – Trans Fatty Acids Or Hydrogenated Fat
These are the worst fats for your body they have the biggest impact on your health and have ageing effects on your body. They start off as polyunsaturated vegetable oil, but have hydrogen added to improve texture and increase shelf life. You can find small amounts in dairy products and meat, but the chemically occurring trans fats is different from man-made ones in processed foods and natural trans fats do not have the same negative effects on health.
Research Has Shown That Trans Fats:
- Are bad for your health
- Increase the risk of breast cancer
- Block antioxidants from working in the body
- Hinder the absorption of essential fatty acids
Some researchers have suggested that trans fats are almost impossibe for the body to break down and lead to weight gain whch is hard to lose.
What To Look Out For On Food Labels:
- Trans fatty acids
- Trans Fats
- Hydrogenated fat
- Hydrogenated vegetable oil
They are all different names for the same thing.
Check the labels on caramel biscuits and chocolate bars as they often contain them and can have high trans fat content.
Healthy Good Fats:
This is a monounsaturated fat containing omega-9. It assists your body in absorbing antioxidant vitamin A and E, boosts energy, keeps skin glowing and protects against heart disease. Look out for extra virgin cold-pressed varities as these will have the highest nutritional value.
This is known to be a good source of antioxidant ellagic acid – tests have shown it inhibits the growth of cancer cells. It also helps to reduce high cholesterol levels and helps to protect against sun damage.
This oil contains carotenes and chlorophyll, also rich in vitamin E.
Hemp Seed Oil
This oil is great as it has the omega-3 and omega-6 making it brilliant for lowering cholesterol, boosting the immune system and circulation, improve memory and help depression.
Sesame Seed Oil
A good source of the vitamins B and E, minerals and trace elements such as copper, calcium, iron and magnesium.
Good source of omega-3 and omega-6, has a slight nutty flavour. This oil helps to lower blood pressure and calms digestive problems.
Pumpkin Seed Oil
This oil is rich in vitamins A and E, zinc and essential fatty acids.
Always Include Nuts And Seeds In Your Diet:
- Pine nuts
- Sesame seeds
- Pumpkinkin seeds
- Sunflower seeds
These all contain essential fatty acids as well as protein. If you eat a variety you will supply your body with vitamins, minerals and combination of omega-3, omega-6 and omega-9.
Not Forgetting – Oily Fish
This can include salmon, tuna, sardine, mackerel, anchovies, whitebait and herring. These all contain omega-3. Added bonus they are anti-inflammatory, guard against heart disease and are essential for the brain, central nervous system and healthy cell growth. They are a good source of vitamin D and iodine for the throid function.
So as you can see there is so many ways you can have good fats and it is quite easy to incude them in your diet. Don’t forget to look out for the bad fats and try to limit them. Remember do not remove fat from your diet, your body needs it and will thank you for it, just remember which fats your body needs.
Are you looking to give your body a boost? Pumpkin seeds can do just that, they are a powerhouse of nutrients!!
They are full of essential fatty acids which help maintain healthy blood vessels, vital for youthful skin and glossy hair which is every girls dream. They also assist in boosting your memory and promoting a healthy brain. I am hoping they give my memory a boost!!
The omega 3 fatty acids are anti-inflammatory and help to protect joints from damage and encourage the healing of sports related injuries.
These little seeds are also rich in B-vitamins which are essential for helping with stress and the damaging effects on the immune system.
Pumpkin seeds also contain antioxidants selenium and zinc which also help support the immune system which is especially important at the moment.
You will also find they provide calcium and magnesium which is required for healthy bones, nerves and muscles. This helps increase energy levels and reduce fatigue.
So there are definately plenty of reasons why you should eat pumpkin seeds.
Do you struggle to get your 5 portions of fruit and vegetables per day. It can be easier than you think. Firstly have a look at what you are eating each day. Secondly think how you can make small changes.
Fruit and vegetables are key to a healthier lifestyle.
They taste great and add variety to any meal.
Your 5 a day should consist of as many different coloured varities as possible.
Eating a variety of fruit and vegetables will give you plenty of vitamins and minerals.
They are also a good source of fibre and antioxidants.
All these nutrients are good for your health.
Fruit and vegetables are generally low fat, low calorie foods.
so eating them instead of foods high in fat and added salt gets you on your way to keeping healthy and losing weight.
Remember – fresh, frozen, canned, chilled pulses, 100% unsweetened juice and dried fruit and vegetables all count towards your five a day.
Buy fresh fruit and vegetables when they are in season.
This means that they are not only cheaper, but tastier too.
what counts as a portion?
If you are confused as to what counts as a portion, here are some examples.
A portion counts as 80g which is roughly a handful.
1 medium apple
3 celery sticks
3 heaped tablespoons of canned sweetcorn
7 cherry tomatoes
1 handful of carrot sticks
1 medium banana
3 heaped tablespoons of fresh or frozen peas
1/2 an avocado
3 heaped tablespoons of cooked kidney beans
2 broccoli florets
2 medium plums
8 brussels sprouts
1/2 large courgette
1 medium onion
12 chunks of pineapple
3 whole dried apricots
Ideas on how to increase your 5 a day
Have 100% unsweetened fruit juice 150ml with your breakfast
Snack on fruit, dried fruit or vegetable sticks mid morning or afternoon
Add a side salad to your lunch
Have an extra serving of vegetables with your evening meal
Add tinned tomatoes to a homemade casserole
Make homemade soup
Make your own tomato sauce for pasta
Make your own smoothie – just remember they count as a maximum of 2 of your 5 a day
There is lots of ways to get your 5 a day.
Some don’t involve any cooking and are easy to prepare.
Hope you have a good day.
Eating is something we do naturally and do every day probably without thinking.
Firstly digestion begins in your mouth.
If you do not chew your food properly or eat too fast it will affect your body’s mechanism which tells you when to stop eating.
This can result in you eating too much and impact on your digestive system.
The extra quantity of food will put stress on the system and the speed you eat creates more problems for your digestive system.
Your taste buds will be overwhelmed and therefore the correct messages won’t be sent to the brain to prepare the right digestive juices to breakdown the particular food.
You might also fine this helpful. How To Stop Feeling So Tired
In conclusion stop and think when you sit down for a meal, don’t rush and chew you food slowly. I know this can be hard if you are busy working from home and sometimes feel that you can’t take a break from work.
Taking a break from your desk will help you to feel better and your body will thank you for it.
Have a good day.