- #fitness #health #fatloss #weightloss #diet
Green Pea Soup (vegetarian)
Tastes of Health
Aromatic Iranian One Pot Dish with Split Peas (vegetarian/vegan)
Tastes of Health
1 Hoisin Chicken Wrap 2 Go
Tastes of Health
Salad with Figs, Pomegranate and Goat's Cheese (vegetarian)
Tastes of Health
Showing posts with label diet. Show all posts
Showing posts with label diet. Show all posts
Thursday, 6 October 2016
Thursday, 29 September 2016
Friday, 23 September 2016
Sunday, 4 September 2016
#fitspo #fitness #workout #workoutmotivation #exercise #health #diet #nutrition #healthandfitness #quotes #quoteoftheday #inspired #inspiration #motivation #trainhard #results #goals
#fitspo #fitness #workout #workoutmotivation #exercise #health #diet #nutrition #healthandfitness #quotes #quoteoftheday #inspired #inspiration #motivation #trainhard #results #goals
Thursday, 1 September 2016
#cravings #Diet #eathealthy #eating #fat #fatloss #fit #Fitness #food #health #healthandfitness #healthy #healthylifestyle #Lifestyle #loseweight #Nutrition #sugarfree #weight #WeightLoss
#cravings #Diet #eathealthy #eating #fat #fatloss #fit #Fitness #food #health #healthandfitness #healthy #healthylifestyle #Lifestyle #loseweight #Nutrition #sugarfree #weight #WeightLoss
Monday, 29 August 2016
Include Fish in Your Diet and Enjoy These #diet #fit #fitness #healthy #weightloss #fatloss
Include Fish in Your Diet and Enjoy These #diet #fit #fitness #healthy #weightloss #fatloss
Tuesday, 23 August 2016
#fitness #exercise #gym #workout #inspiration #health #diet #weightloss #motivation #quotes #fit #lifestyle #fitspo #fitfam #fitblr #quoteoftheday
#fitness #exercise #gym #workout #inspiration #health #diet #weightloss #motivation #quotes #fit #lifestyle #fitspo #fitfam #fitblr #quoteoftheday
Monday, 22 August 2016
Wednesday, 17 August 2016
Friday, 12 August 2016
How to Befriend the Scale via #weightloss #nutrition #scale #nutrishmish #fit #fitness #diet #humpday #tip
How to Befriend the Scale via #weightloss #nutrition #scale #nutrishmish #fit #fitness #diet #humpday #tip
Saturday, 30 July 2016
Wednesday, 13 July 2016
Saturday, 23 January 2016
New Year's Resolutions - how to set goals [and stick to them for life]?
The answer to this question is not easy. For some of us having new year’s resolutions might be sort of a tradition: we set them every year (without even thinking too much about them) because everyone else does. Some of us are full of energy and good will in January therefore right at the beginning we work religiously on meeting our resolutions, but as time passes we are less and less enthusiastic about them. But why? Are our goals simply too ambitious or does lack of motivation hinder our success?
Making a change is difficult but making many big changes at the same time is extremely difficult, thus maybe it is better to start with one or a maximum of two small amendments to our life. So if we want to improve our diet, instead of avoiding junk food completely, let’s start with quitting only biscuits or crisps. This should be so much easier to achieve from one hand and from the other – once we are successful – it will motivate us to doing more.
Organizing a support system might also be helpful in achieving our goal. So if we are, for instance, eliminating crisps from our diet, it is better to avoid the temptation and simply not to have any at home. Additionally, once we tell our family and friends about our resolution, not only will they not offer any crisps to us, but we may feel more obliged to stick to this plan as we want to avoid embarrassment of admitting to failure.
Once the goal is chosen, we have to set the start date for realizing the plan. Any day is good enough as long as it is realistic. Beginning our adventure with outdoor jogging in winter when it is cold and icy is not the best idea since we will probably very quickly start looking for excuses not to go outside. But when we do start, it is important to keep a record of how we do in realizing our plan. For instance, writing down daily or weekly in a calendar time spent on exercising will make us feel great and even more motivated when we do well. And when we don’t achieve the planned hours, we will be able to easily notice that, think about the reasons and adjust the workout plans accordingly. So if we were to, for example, workout 3 times per week in the evening in a gym but we end up going only once because we are too tired, going there in the morning or exercising at home will resolve that problem.
When we accomplish our goals we will already feel wonderful but why not celebrate the success in a special way that will make us want to achieve even more? We can for instance reward ourselves with a small gift whenever we lose 2kg or reach planned hours of workout in a month. Obviously the reward shouldn’t undermine the achievements thus celebrating the first month without biscuits with a huge cake is not the best idea!
However, after the celebration there is still a lot of hard work because we want to make sure that whatever we have achieved is a permanent change for life. It probably will not be easy but writing down how this change has improved our life and how great we feel about it will certainly help. And keeping on eliminating the tempting triggers (biscuits, crisps, easy excuses) is very important too.
Having read this post, now you may think it is a few weeks too late. But I feel you have read it just in time. If you have already given up on fulfilling your new year’s resolutions as they seemed unachievable, hopefully after reading this post you will get back to them. Maybe you will adjust them so they are not that demanding, or maybe you will concentrate just on one goal remembering that small improvement is better than no improvement. And if you haven’t set your resolutions yet, now with this newly gained insight, it is going to be so much easier.
And it really doesn’t matter the New Year was a few weeks ago because nobody said you have to wait for New Year to improve your life.
And it really doesn’t matter the New Year was a few weeks ago because nobody said you have to wait for New Year to improve your life.
Monday, 1 December 2014
A Look at Food - what to eat and what not to eat (or at least eat in small quantities)
Although there is no bad food there are only bad diets, some
types of food are better for us than other types.
Our diet should be rich in nutrient dense food because it provides
us with all sorts of goodness (nutrients) without the bad stuff (fat, added sugar)
and only with a small amount of calories. But we have to be careful not to
“spoil” the nutrient dense food by preparing it with added sugar or solid fats.
For example 85g of chicken breast has 138 kcal if baked but 246 kcal if breaded
and fried (Dietary Guidelines for Americans 2010).
If you would like to check how nutrient dense your favourite
ingredients are, please follow this link but here, straight away there is a short list of food we should eat more:
- Vegetables (especially dark green vegetables which are on top of the list of nutrient dense food, but also red and orange ones as well as peas and beans),
- Fruit,
- Whole grains (they should amount to at least 50% of all grains intake),
- Fat-free or low-fat dairy products,
- Wide range of low calorie and low fat proteins (not only meat that should really be replaced by fish, but also legumes, nuts, soy products),
- Oils (instead of solid fats).
Energy dense food is the complete opposite: it has very few
nutrients but lots of calories often referred to as empty calories. I am afraid
majority of us know exactly which products belong to this group: the ones we do
enjoy tremendously but as soon as we finish them we feel guilty we had them....
So we should eat (much) less of them and at the same time we should reduce
consumption of the following (DGA 2010):
- Sodium < 2300mg/day (preferably even < 1500mg/day) – that means approximately 1 teaspoon of salt per day (or even less than 0.5 teaspoon in the second case),
- Saturated fatty acids < 10% of total daily calorie intake,
- Cholesterol < 300mg/day,
- Trans fatty acids (hydrogenated fats) as low as possible,
- Refined grains,
- Solid fats and added sugar (SoFAS) < 5-15% of the total daily calorie intake,
- Alcohol.
I know from my own experience it is not easy to quit old
habits and wonderful tastes that – unfortunately - fat and sugar give to meals
but don’t we deserve to look after ourselves? Besides with a wide range of
products that are good for us and should be eaten, we can get creative and make
delicious but healthier meals.
And lastly - as I wrote at the beginning of this
post - there is no bad food there are only bad diets, so if we are really
desperate to have a lemon meringue roulade (or something equally sinful), let’s
have it, it will be OK. It will be OK as long as we don’t have it every day.
Friday, 28 November 2014
Healthy Diet - how to eat to live happily (and healthily) ever after
Healthy diet means probably something slightly different to
each of us. Some people will say it is about reducing salt or saturated fat
intake, others - that about eating more fruits and vegetables. So who is right?
Possibly all of these answers are correct because there is not just one way of
eating healthy. But to make sure our way is, we shouldn't concentrate on one
aspect of our diet only, we should take a holistic approach and remember about
these key characteristics of any healthy diet:
- Adequacy – everyday we should eat sufficient amounts of food from each of the nutrient groups: carbohydrates, protein, fats, vitamins and minerals (so no point of avoiding carbohydrates ;-))
- Balance – on daily basis we should eat food that represents each of the food groups: proteins, grains, pulses, dairy, vegetables and fruit,
- Variety – it is better to consume many different ingredients in small portions than a few in big quantities and also
- Correct amounts of calories and nutrients
And what about “bad” food? Having an occasional exception
(read sinful (read: unhealthy) food) from the rule of maintaining the healthy
diet is alright as long as this is an exception and not the rule: because there
are no “bad” foods, there are only bad diets.
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