Increase Your Vitality Through Healthy Eating.
Prior to deciding you need to lose weight I suspect you over indulged in foods you really like. Most of us are drawn towards high fat and high calorie products by instinct, but these coupled with today’s sedentary lifestyles make you overweight or obese. Healthy eating is not all ‘rabbit’ food it is about eating the good carbohydrates, healthy fats and lean protein. Eating a nutritious diet gives you the energy you need for your work and exercise plan.
Many people on diets cut out whole food groups, you commonly hear people say ‘I’m dairy intolerant or wheat free'. There is no need to cut out food groups, you are cutting out vital nutrients, unless you have been diagnosed with an intolerance or allergy. Remember that sweets, cakes and biscuits are not part of any diet - cut these from you food intake. Choose superfoods like fresh pineapple and strawberries instead. These 2 fruits + water and low fat yogurt can be blended together to make a tasty smoothie.
Try to think about cooking methods too – could you grill your meat/fish with lemon juice instead of frying in fat. When it is necessary to fry stir-fry (never deep fat fry), use an oil instead of butter. Could you steam your vegetables or eat them raw? Experiment with home-made soups and smoothies to boost your fruit and vegetable intake. Think about your drinks, fizzy drinks and alcohol are high calorie, switch to water and juice.
Many people who do not eat well are deficient in nutrients making them lethargic and possibly causing tired all the time syndrome. For more advice on this please visit www.nuvitality.co.uk. Once you have reached your goal weight you will find you have more energy. Shopping for healthier foods doesn’t cost more. Just think about a balanced diet and look out for low-fat foods when filling your shopping trolley. Buy fruit juices and drink plenty of water. Good choices are: Porridge oats, chicken salad with rye bread, yogurt and fruit.
Remember to buy wholewheat or granary bread (these are low G.I.), low fat spread, skimmed milk. Try and have a nutritious snack e.g. dried or fresh berries. Break the habit of grazing.
Organise yourself with 3 main meals. Try this easy recipe:
EASY VEGETARIAN MINI QUICHES
Ingredients
350g shortcrust pastry (12oz) i.e. 350 flour, 175 low fat spread.
40g low-fat spread (1½ oz)
1 onion, 1 courgette, 1 pepper - finely chopped.
3 eggs
150ml milk (5fl oz)
115g cheddar cheese grated (4oz)
1 tbsp mixed chopped herbs
salt and pepper
Method
Make pastry and roll out into 12 circles. Making your own is healthier than the shop bought. Bake blind for 10 mins at 200c/gas 7. Place low fat spread in saucepan and melt. Whisk all other ingredients together and pour in. Turn slowly with a fork as if you are making scrambled egg. When cooked spoon into the pastry cases. Serve with a tomato and red cabbage salad and crusty bread for lunch or vegetables and mash for dinner.
N. B. Alternatively you can fry the onion in a little oil and put this into the pastry case and then pour the whisked egg mixture on top and bake slowly in the oven until set. Add bacon with the onion if you want a traditional quiche.
HEALTHY EATING IS FOR LIFE, DON'T SLIP BACK INTO OLD HABITS AND GAIN WEIGHT.
TAKE CARE OF YOURSELF.