Category Archives: my views

Stop Dieting Today! Why Giving Up on Diets Is NOT Giving Up On Yourself

Years of dieting and listening to someone else’s voice – ie the media– means we naturally believe someone else always knows better. If we listen we will get the body they tell us we want. The picture of that (airbrushed) model in the magazine/diet book/poster – if we follow this diet we will look like that.

We loose touch with our own voice, what WE want to eat, WHEN we are actually hungry and actually full and satisfied. You eat unpalatable food because it will give you a body that the media tells you is ‘correct/right’ – slender and trim.

When you give up dieting you are taking back YOUR VOICE. 

Scary thought isnt it?!

When breaking free from a diet it can be overwhelming with the amount of food you are now ‘allowed’ to eat. You now have to TRUST the wisdom of your body.

image

Here are some helpful tips when learning to listen to you again…

– Make sure you eat when you are hungry! ….sounds obvious right?….but honeslty think about when you eat – is it becuase ts a meal time so you are expected to eat

– You are upset so you have a treat – something to eat.

– You are celebreating – so have something to eat

– You are happy – so have something to eat

– You are in love and so you share – which leads to eating

– You are frusted adn need confort – so you eat

The list goes on….

I know, its hard at first, you have been following the Rules for years, the Adive in the media of ‘legal foods‘ but give it a go! It is NICE !!

Another thing I would add is – make sure you STOP when you are full. For example – you are eating your delicious chocolate bar/cake/ice cream/ pizza etc and you feel full (satisfied and not uncomfortably full) – but ‘it tastes sooo good’! you want to keep eating the cake becuase its delicious- but listen to your stomach and body – you ARE full. What i would adivse here is put away your food (in the fridge or tupperware, not in the bin)  and tell yourself ‘i can eat this whenver i like – BUT when i am hungry again’. This means you won’t over-eat and then feel guilty and can heave a healthy relationship with food again.

Feel free to email me – chloehthomas@gmail.com –  for more advice and guidance and please comment below your feedback on this post.

CALORIES DONT COUNT TIME! 

Health topic of the week

“Late-night eating promotes weight gain”

“Never Eat Before Bed”

Can a late-night dinner ruin a day’s worth of healthy eating? It’s time to find out.

This myth stems from the long-rumored belief that you should stop eating two hours before you go to sleep. Has any reputable expert ever stated that this myth is fact? 

NO, simply because it’s a bunch of B.S(!). You don’t gain more fat from the calories you consume if you eat them at 9 p.m. versus 7 p.m. Like I the title says- calories don’t tell time! You will consume the same amount of calories whether you eat them earlier or later, and your body will digest those calories the exact same way.

Fact: It is not about what TIME you eat, but WHAT you eat that matters. If the meal that you eat late at night consists of healthy food, then you don’t need to worry about anything. Eating a bucket of ice cream instead of a bowl of salad anytime of the day will promote weight gain. Eating protein before bedtime can help you sleep well and gain muscle mass.

Research

“They found no link between when the animals ate and whether or not they put on weight.

Speaking at a Society for Neuroscience meeting in New Orleans, the scientists said claims that eating late lead to weight gain may be “an urban myth”. Dr Judy Cameron and colleagues came across the finding almost by accident.

According to the U.S. Department of Agriculture’s Weight Control Information Network web site, “it does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight.”

So remember there’s nothing wrong with eating a light, healthy snack after dinner as long as you plan for it as part of your daily calories. To keep from overeating, pay attention to your food while eating, avoid eating in front of the TV, and choose a portion-controlled snack. 

People eat at night for a variety of reasons that often have little to do with hunger, from satisfying cravings to coping with boredom or stress. And after-dinner snacks tend not to be controlled. They often consist of large portions of high-calorie foods (like chips, cookies, candy), eaten while sitting in front of the television or computer. In this situation, it’s all too easy to consume the entire bag, carton, or container before you realize it. Besides those unnecessary extra calories, eating too close to bedtime can cause indigestion and sleeping problems.

When you’re trying to lose weight, eat regular meals and consume 90% of your calories before 8 p.m. The benefit of eating meals every three to four hours is it helps regulate your blood sugar, and thus control hunger and cravings. *

The Bottom Line: 

More research is needed on humans to determine whether calories eaten at night are more likely to cause weight gain than those eaten early in the day. 

You’ll consume the same amount of calories whenever you decide to eat — yet when some people eat late at night, they’re more likely to over eat and skip breakfast the next day. Keep that in mind and plan your meals out ahead of time, and avoid overeating by stopping eating when you are full!

And remember the truth: It doesn’t matter what time you eat — the only thing that matters is the AMOUNT of calories you’re consuming.

*http://www.webmd.com/diet/features/diet-truth-myth-eating-night-causes-weight-gain

 

Is being Skinny always healthy ?

Health topic of the week

London fashion week 2015 has started which ‘skinny’ models everywhere ! However these models may looks good with their clothes ON but are they really healthy? I have been a model with a leading London agency for 3 years and have taken part in London fashion week and seeing these girls in their underwear has highlighted to me over and over that you may be skinny but it doesn’t mean your healthy -or your fit!

I also see so many models at the gym (if they go that is!) just running or going on the cross trainer and doing no weights- running without doing any weights is surprisingly a BAD decision … So what does this leave their bodies like?

They have what we call “Low Fat, Low Muscle Body Composition”

A person with this body makeup will look anywhere from average size to thin to skeletal. Maybe he or she appears thin with clothes on, but is jiggly underneath, or “skinny fat”. While they may be happy with their weight, they may be unhappy with their appearance.
An extreme case would be someone who appears overly thin; think the supermodels I mentioned above. This person probably doesn’t exercise or maybe focuses on only cardio (which burns calories but can actually burns muscle as well, thus over time lowering metabolism).
Problems occur when people try to be skinny instead of fit. Their diet may be average to unhealthy, but they don’t eat many calories – and yes I see this a lot! I see girls eating one burger and a sandwich or pasta in a day and that’s it!

IMG_8462

A person can also be skinny fat if they naturally have a fast metabolism, so do not feel the need to eat well or exercise because they are slim and appear to be healthy. If someone doesn’t have muscle, in the long term they are more likely to develop insulin resistance and are at risk of developing diabetes.

Startling statistics show that people with diabetes who are skinny fat have a higher mortality rate than obese diabetics!!

The problem with ‘skinny fat’ is that when people are thin, they think they are healthy and don’t realise they have a problem, and often have unhealthy fat around their organs .

Young woman biting donut

So what could you do if you’re in this situation? 

For a healthier body composition, this body type should focus on adding strength training so that they will increase their muscle tone, while eating healthier foods with enough calories to support their exercise routine.

Remember to bare in mind though how you eat and train will determine how your body will be composed, so it’s essential for each individual to assess their needs based on what the end result should be.

It’s also important to remember that genetics play a part in body composition, too. If you’re genetically predisposed to a certain shape, no exercise will change that…just like no exercise will make you taller or shorter.

Your skeletal and muscular makeup is unique to you, so focus on being the best YOU.

Frozen Yoghurt – Not as healthy as you think

Alice Mackintosh, a nutrition consultant at The Food Doctor says: ‘Even if frozen yogurts are fat-free, if they are high in sugar, your body may take the sugar and store it as fat. They don’t offer much nutritional value, and should not be mistaken for a healthy snack.’ The probiotic element is in too low a concentration to have much impact, she adds.

New York-based nutritionist Lana Masor explains: ‘There are two things in this world that make food taste really good — fat and sugar — so if something claims to be fat-free but it tastes delicious, you can bet that it is loaded with sugar.’

NUTRITIONAL VALUE

Since the difference in the ingredients of ice cream and frozen yogurt is cream, the main nutritional difference is the fat content. One cup of regular vanilla ice cream contains 275 calories, 5 grams of protein, 31 grams of carbohydrates, 15 grams of fat and 9 grams of saturated fat. One cup of regular vanilla frozen yogurt contains 221 calories, 5 grams of protein, 38 grams of carbohydrates, 6 grams of fat and 4 grams of saturated fat.

Several of the frozen yogurt cups also contain both artificial and natural ingredients — the former is chemically made, while the latter comes from some place in nature (though not necessarily something you’d typically think of as food; for example, some natural berry flavors might come from castoreum, an extract from beaver perineal glands).

So how to make sense of a confusing label? Here’s Nestle’s rule: “If it has more than five ingredients, or you don’t recognize the ingredient as a food, leave it.”
Some of the ingredient lists above top 10-plus items — and that’s for the seemingly simple “tart” flavors, not the oh-so-tempting birthday cake variety. And yup, that’s before loading on the toppings.

The Best Frozen Yogurt Is the One You Make Yourself!!!

HONEY PEACH FROZEN YOGHURT

INGREDIENTS

3 ripe peaches, peeled and cut into chunks. (about 3 cups of cut fruit and you can use a mix of white and yellow)
¼ cup honey
2 ½ cups Fage Greek yogurt

METHOD

With a blender or a hand blender, puree peaches.
Add, honey and yogurt and puree more.
Pour contents into ice cream maker and turn on for 25 to 30 minutes, until mixture is stiff and bunching into the blades.
Remove all frozen yogurt from ice cream maker and store it in another container.
Freeze for an additional 2 hours. Serve.

IMG_6093.JPG

FROZEN STRAWBERRY YOGHURT

INGREDIENTS

140g strawberries
½ x 405g can light condensed milk
500g tub 0%-fat Greek yogurt

METHOD

Roughly chop half the strawberries and whizz the rest in a food processor or with a stick blender to a purée.
In a big bowl, stir the condensed milk into the puréed strawberries then gently stir in the yogurt until well mixed.
Fold through the chopped strawberries.
Scrape the mixture into a loaf tin or container, pop on the lid or wrap well in cling film and freeze overnight, until solid.
Remove from the freezer about 10-15 mins before you want to serve the frozen yogurt.
Can be frozen for up to 1 month.

IMG_6095.JPG

Why Kettlebells Are Good For A Toned Body & Fat Loss

Why Kettlebells Are Good For Weight Loss Your Calorie-Burning Secret: Kettlebells

There’s a reason why so many people love kettlebell training — after all, who doesn’t want a total-body resistance and cardio workout that only takes half an hour? And even more surprising, an American Council on Exercise (ACE) study recently found that the average person can burn 400 calories in just 20 minutes with a kettlebell.
That’s an amazing 20 calories a minute, or the equivalent of running a six-minute mile!

What makes the workout so effective, especially when compared with traditional weights like barbells or dumbbells? “You’re moving in different planes of movement,” says Laura Wilson, director of programming for KettleWorX. “Instead of just going up and down, you’re going to move side to side and in and out, so it’s much more functional. It’s like you move in real life: kettlebells simulate that movement, unlike a dumbbell.”

IMG_5960.JPG

You can use kettlebells anywhere ! Workout whilst watching TV or a film at home , in the morning before work or even in the local park. No excuses!
You can buy them from tesco’s or amazon from as little as £10!

http://www.tesco.com/direct/one-body-5kg-kettlebell/206-3376.prd

IMG_5961.JPG

So what should you do once you’ve got yours ?

These cast-iron weights come in a range of sizes from two pounds to 100 pounds (for the really strong ladies and gents). Proper use of kettlebells requires strength and coordination, so it’s best to start off with a light weight at first. If you are a healthy and fit female, begin using one that’s about 15 pounds (8 kg).
If you haven’t strength trained in a while (or ever), start with a lighter bell, such as five or eight pounds. To figure out if you’ve chosen the right size, try these three exercises after you read more.

1.Stand with feet hip-distance apart. Holding the handle with both hands, squat down and dangle the bell in between your legs. Hold for a few seconds, and then straighten your legs. You should be able to do this without your lower back or shoulders hurting.

2.Stand with feet slightly wider than hip-distance apart, and hold a kettlebell with both hands between your legs. Bend your knees slightly, and then swing the kettlebell forward. You should be able to explosively straighten your legs and lift the kettlebell up so it’s above shoulder height.

3.Place a kettlebell in one hand, and lift it above your head. You should be able to lift your arm all the way up without arching your back and should be able to hold the weight up there for a few seconds.

It’s better to start off with a lighter weight and learn correct technique and posture. Then you can gradually increase to a heavier kettlebell as you become stronger. Since many of the exercises involve ballistic (fast) work, you want to be sure you get some personal instruction on how to use them, since you can end up tearing a muscle if you lift too much or move the wrong way. If this is your first time using this type of weight, I’ll warn you that it can be very strenuous on the body and feel awkward at first. But as with anything, practicing will make you feel more comfortable.

Now what?

1. Follow this amazing workout –

http://www.popsugar.com/fitness/Kettlebell-Exercises-Weight-Loss-21504882?slide=1

IMG_5965.JPG

IMG_5963.JPG

IMG_5964.JPG

IMG_5966.JPG

Then move on to the following

2. Basic 5-Move Workout

This five-move kettlebell workout will torch tons of calories. When learning these exercises, it’s important to start with a light weight first, such as a five- or 10-pound kettlebell. You can increase the amount of repetitions as you become stronger, but first focus on your form and only increase the weight after you can do 20 reps of these moves correctly with a lighter weight.
http://www.popsugar.com/fitness/Basic-Kettlebell-Workout-31607864

3. Circuit Workout
This high-energy 30-minute circuit workout combines moves that use kettlebells and weights for a calorie-burning bonanza, which keeps your heart rate up and challenges your core.

http://www.popsugar.com/fitness/30-Minute-Circuit-Workout-From-Equinox-Trainer-19828470

Do you really know what the labels organic, natural, low calorie or healthy really means?

Fresh, Natural, Organic – What Do All These Labels Really Mean?

IMG_5905.JPG

What Does “Natural” Mean?

In a short answer nothing. The term natural has no FDA guideline behind it. The information taken directly from their site states the following: “The FDA has not developed a definition for use of the term natural or its derivatives. However, the agency has not objected to the use of the term if the food does not contain added color, artificial flavors, or synthetic substances.”

So while the foods can’t include synthetic ingredients, they can be heavily processed, such as animals raised with antibiotics and growth hormones. High fructose syrup (sometimes referred to as corn sugar) is a natural substance, but producing it from raw corn requires a number of processing steps.

What Does “Organic” Mean?

IMG_5903.JPG

According to the USDA there are three categories for the term organic:

100 percent organic –
Foods that don’t contain any non-organic ingredients can be labeled as “100 percent organic”.

Organic
Foods can be labeled simply “organic” if they contain 95 percent organic ingredients, and the other 5 percent does not contain growth hormones.

Made with organic ingredients –
Foods that have at least 70 percent organically produced ingredients can use the term “made with organic ingredients”. That’s right – up to 30 percent of the contents could be non-organic.

The Difference Between Healthy and Low Calorie Foods

IMG_5901.JPG

Low calorie foods are often thought to be healthy, and people often assume the opposite is also true – that high-calorie foods are unhealthy. The amount of calories in food is not necessarily linked to how healthy that food is.

What does healthy actually mean?

Something that is healthy will help maintain or improve your physical or mental condition.

A food source that is healthy will have good short-term and long-term effects for your mind and/or body. Conversely, something that is unhealthy will have bad short-term and long-term effects for your mind or body.

Why high calorie foods can be thought to be unhealthy

There is a catch. Everyone is different, with different body types and activity levels requiring a different amount of energy each day, so a healthy amount of calories for one person may be an unhealthy amount of calories to consume for another person.

Being overweight with excessive body fat can have many long term health risks, including diabetes, heart disease, and certain cancers. Therefore, you must eat a diet with a specific caloric intake that enables you to stay at a healthy weight for your body type. In this case low calorie foods and meals must be eaten in order to be healthy.

If you focus on eating whole foods most of the time, you should end up eating fewer calories without eating a smaller quantity of food. To get the maximum benefit, choose foods with low calorie density to allow yourself to increase food intake whilst reducing caloric intake. Overall, improving your food choices and eating better food for weight loss is a much more sustainable lifestyle choice than simply reducing the quantity of food you are eating.

Do you regularly read the ingredient panel on food products you purchase? Did you know what these terms really meant? http://www.naturalnews.com/”

http://traineatgain.com/difference-healthy-low-calorie-foods/

Berries in cancer therapy experiment

Wild berries native to North America may have a role in boosting cancer therapy, according to a study in the Journal of Clinical Pathology.

IMG_5892.JPG Scientists suggest chokeberries could work in combination with conventional drugs to kill more cancer cells. But the UK research is at an early stage, with experiments carried out only on cancer cells in laboratories. Cancer Research UK says much more work is needed to test the effectiveness of berries, particularly in human trials. Hard to treat Researchers from the University of Southampton and King’s College Hospital, London, tested a berry extract on pancreatic cancer samples. Pancreatic cancer is particularly hard to treat and has an average survival period of just six months after diagnosis. The study found that when the berry extract was used, together with a conventional chemotherapy drug called gemcitabine, more cancer cells died than when the drug was used alone. But the scientists say the chokeberry had no effect on normal body cells tested in this way. They believe compounds known as polyphenols in the berries may reduce the number of harmful cells. And the team previously carried out similar early work on brain cancer cells. Henry Scowcroft, at the charity Cancer Research UK, said: “It’s far too early to say from this small laboratory study whether chemicals extracted from chokeberries have any effect on pancreatic cancer in patients. “And the findings certainly don’t suggest that the berries themselves should be taken alongside conventional chemotherapy. “But innovative approaches are urgently needed to improve treatment for people with pancreatic cancer – a disease for which there has been precious little progress over recent decades.” Chokeberries grow on the eastern side of North America in wetlands and swamp areas. Bashir Lwaleed, a senior lecturer at Southampton University, who carried out the study, said: “We need to do more research to understand how the chemotherapy and berry work together. “At the moment we cannot suggest people go out and buy supplements – we are still at the experimental level.” The study was funded by the Malaysian ministry of higher education and health charity Have a Chance Inc in the USA.

IMG_5891.JPG Do you eat enough berries? Do you find it hard or expensive ? There is an easier way. Experts recommend five servings of fruits and vegetables a day. To be honest, that is not always easy to achieve. Juice PLUS+ bridges the gap by supplementing your diet with the most important active ingredients in fruits and vegetables. Whole fruits and vegetables, fresh from the fields provide the basis. Juice PLUS+ allows you to enjoy the benefits of fruits and vegetables in a very simple way. Of course you should still eat fresh fruits and vegetables every day. That way you will have a balanced diet and remain fit and strong. There is no better opportunity to enjoy a long and healthy life!

IMG_5893.PNG For more info see here http://www.juiceplus.co.uk/+ct53247

Foods to Eat and Avoid to Stay in Shape

I read this article and loved it so much I wanted to share with all of you!

Eating the right foods will help you to stay in shape, build muscle and burn fat. It can be hard to decide what foods fit into your diet plan so we’ve come up with a simple list!

IMG_5622.JPG

There are three major food groups: proteins, carbohydrates and fats. Your diet will come from a mixture of these three macronutrients and there are good and bad choices for each group! To help you decide which foods you should eat, we have split up the items in each food group into three categories:

Eat – you can eat these every day

Eat in Moderation – eat these once or twice a week if you like

Avoid – try not to eat these

The bulk of your diet should come from the ‘Eat’ section, with a few items from the ‘Eat in Moderation’ section each week. Try to steer clear of foods labelled ‘Avoid’ – they are labelled that way for a reason and will slow down your progress!

Proteins

With protein, choosing the highest quality sources is of top priority. We especially want to avoid getting our protein from processed foods such as burgers, hot dogs, fried chicken and any other fast food or junk food. Whilst the protein in these foods may come from the same place as a lean cut of meat, they also come packed full of fats and unhealthy additives such as preservatives, rusk and batter.

The majority of our protein should come from lean cuts of meat, fish, eggs, low fat dairy and whey protein (obviously if you are vegetarian or vegan this may not be possible!). Fattier cuts of red meat and poultry can be eaten occasionally but these tend to be high in saturated fats and omega 6 fatty acids, which we don’t want to consume too much of (more about this later).

Eat – All fish, chicken/turkey breast meat, eggs, greek yogurt, low fat cheese, lean red meat, whey protein powders, tofu/meat substitutes

Eat in moderation – fatty cuts of red meat, chicken/turkey leg meat, full fat cheese, whole milk

Avoid – processed meats, burgers, hot dogs, anything deep fried or battered, chicken/turkey skin

Carbohydrates

With carbohydrates, our priority is avoiding foods with a high glycemic index as these are more likely to cause us to put on body fat. Carbs with a high glycemic index such as sugar and white bread also tend to be devoid of any nutritional value, which is not very useful to anyone who wants to be healthy!

Try to eat 5-10 servings of fruit and vegetables per day to ensure you are getting the vitamins and minerals that your body needs. The other carbs in the ‘Eat’ category all have a low glycemic index but less nutritional value than fruit and veg. This is not really an issue and these carb sources do not have the same disadvantages as sugars and baked goods.

Eat – rice (basmati, brown, long grain), white potato, sweet potato, yams, oats, all vegetables, salad leaves, low sugar fruits (berries, melon, lemon, lime, apples, grapefruit)

Eat in moderation – brown bread, rice (short grain, risotto), rice cakes, brown pasta, sugary fruits (banana, mango, pineapple, orange, cherry, grape, kiwi)

Avoid – sugars, cakes, cookies, doughnuts, ice cream, fast food (pizza, fries, etc.), sugary drinks (soda, fruit juice, energy drinks, milkshakes), white bread, white pasta, sugary cereals

Fats

Not all fats are equal and some are really good for our health. They are often demonised by mainstream nutritional guidelines, but we must look at fats individually and not bundle them all into one group. We want the majority of our fat intake to come from healthy monounsaturated fats and omega 3 fatty acids. Foods we should try to avoid are those containing large amounts of saturated fat and omega 6 fatty acids.

Omega 6 fatty acids can promote inflammation and omega 3 fatty acids help to reduce inflammation. If these are in balance then all will be well within our bodies, but if we take in too many omega 6 fatty acids this can lead to an increased level of inflammation in the body. We should try and reduce our intake of omega 6 fatty acids because they are contained in so many of the foods we eat, especially vegetable oils and animal products like meat and dairy (also nuts excluding macadamia nuts can be high in omega 6). This makes it very easy to consume a lot more omega 6 fatty acids than omega 3 fatty acids.

There is a great deal of debate about whether saturated fats are bad for our health. Since eating a large amount of them is not essential to achieving our goals, it makes sense to limit our intake but not cut them out entirely. The saturated fats in coconut are an exception to this rule as they are primarily made up of medium chain trigycerates (MCTs), which are more easily broken down by the body and can readily be used for energy. The foods in the ‘Eat’ category are packed with good fats and should form the majority of your fat intake.

Eat – avocado, raw macadamia nuts, coconut, olive oil, oily fish, olives

Eat in moderation – all other nuts, nut butters, butter, dark chocolate

Avoid – vegetable oil, sunflower oil, vegetable spreads, mayonnaise, anything deep fried.

Check out http://traineatgain.com/ for more brilliant articles like this on fitness, diet and health.

IMG_5441.JPG

I love pasta. Can I eat it and still lose weight?

Yes! Of course you can eat pasta and lose weight, provided of course, you keep your portion size in check and it’s not stuffed with meat or smothered with cheese or Alfredo sauce.

IMG_1733.JPG

By itself, pasta is a nutritious food. It contains almost no fat, cholesterol and sodium and is an excellent source of low glycemic carbohydrates. Foods with a low glycemic index are broken down slowly in the body and release their carbohydrate (glucose) gradually into the bloodstream. As a result, they can help you feel full longer after eating.
https://chloewellbeing.wordpress.com/2013/06/24/explanation-of-good-and-bad-carbs/

Research shows that most people lose the same amount of weight whether they follow a low-carb, lowfat or Mediterranean diet. That’s because calories matter most: Eat too many calories (from bread, pasta or anything else) and you’ll gain weight; eat less than you burn and you’ll lose weight.
The catch: Starchy carbs are high in calories, so you have to keep serving sizes small—but many people find it all too easy to go overboard on pasta, potatoes, rice and even the better-for-you whole grains like whole-wheat pasta or brown rice.
So, how much pasta can you eat if you’re trying to lose weight?
Click here to follow the correct guidelines-
https://chloewellbeing.wordpress.com/2014/10/05/why-youre-not-loosing-weight/

Ideally, top your pasta with tomato sauce which is low in calories and fat and a good source of vitamins A and C. Tomato sauce is also an excellent source of lycopene, an antioxidant linked with protection from certain cancers. If you’re using a store-bought pasta sauce, look for a product with no more than 70 calories, 1 gram saturated fat and 350 milligrams of sodium per one-half cup serving.

To help you feel satisfied, be sure to include protein in your pasta sauce – lean ground turkey, chicken breast, shrimp, white kidney beans, and so on. Bulk up your sauce by adding plenty of vegetables,such as chopped zucchini, bell peppers, mushrooms, rapini and baby spinach.

Carbohydrates in Your Diet

When deciding what carbohydrates to eat, don’t worry about whether or not they are classified as simple or complex carbohydrates. Instead, try to ensure that you are getting your carbohydrates from minimally processed vegetable, fruit, bean, and whole grain sources. Carbohydrates from these sources are ideal because they have high vitamin, mineral, phytonutrient, and fiber contents, so they are not only providing your necessary caloric energy but they are also delivering a significant amount of additional healthy nutrients that are lost in the more refined and processed carbohydrates (i.e. in carbohydrate sources like white flour, table sugar, white rice, fruit juices, sodas, cookies, cakes, jams, etc…).

Generally speaking, carbohydrates from vegetables, fruits, beans, and whole grains are digested slower, which allows you to feel satiated for a longer period of time and reduces spikes in blood glucose levels, which are associated with increased risk for diabetes and heart and weight problems. Some examples of how to choose your carbohydrates are as follows:

-Try to increase the relative proportions of fruits and vegetables in your diet
-When eating bread choose whole wheat bread rather than white bread
-When eating pasta choose whole wheat pasta rather than regular pasta
-When eating rice choose brown rice rather than white rice
-At breakfast try eating oatmeal, preferably steel-cut oats, or perhaps quinoa, rather than your normal breakfast cereal.

Here are some yummy low-carb alternative recipes

Delicious Zucchini Lasagna

http://theturquoisehome.com/2013/10/delicious-zucchini-lasagna/

Mac-and-Cheese-Style Cauliflower
Get all the creamy, cheesy goodness of mac and cheese—without the high starch content of macaroni.

http://www.vegetariantimes.com/recipe/mac-and-cheese-style-cauliflower/

IMG_1730.JPG

Why you’re not loosing weight

It sounds so simple: Don’t eat or drink too much. But looks can be deceiving. It’s easy to eat or drink more than you planned to.

A 2004 study of 329 overweight people found that 38% of those who practiced portion control for two years lost 5% or more of body weight, compared with 33% of participants who did not (they gained 5% or more of body weight).

IMG_5593.JPG

How to Measure Portion Sizes of Pasta, Rice and Couscous

Most of us are guilty of cooking too much when it comes to starches. And when we do try to cook less, it somehow ends up not being enough. It’s very hard to get it just right, so how much, in dry weight, should be sufficient per person? Of course it all depends on whether the pasta, rice or couscous is meant to be for a first course or a main course, how hungry you and your family or guests are, and whether or not you want leftovers. But let’s take a look at the average portion sizes used worldwide.

Rice
When it comes to rice the norm seems to be about ½ cup (90g) per person, although some people prefer to use a bit less – about 1/3 cup (60g) per person. And remember we are talking about uncooked rice here, which means that when it’s cooked it’s usually about a cup per person, as rice doubles in size. For a main meal this is definitely enough!

Pasta
As a general guide, you should allow 75g dried pasta, 115g-150g fresh pasta or 175g-200g filled pasta (such as ravioli) per person. The same rule applies to all types of pasta – whether it’s spaghetti, penne, rigatoni or elbows. 70-80 grams of dry pasta turns into a satisfyingly deep-dish plateful. A mound is too much, because it will leave no space for the rest of the meal. When it comes to spaghetti a measuring stick is available to buy in most homeware shops, or you could order one online. This measuring tool has different sized holes from one upwards, and you put in whatever amount passes through the hole to match the amount of servings.

Couscous
Couscous is perhaps less popular than rice and pasta, but is slowly but surely becoming more widely used. A general rule is that 100g couscous per person is sufficient. But of course this also depends on what you are serving it with. 1 cup dry couscous makes 2 – 2 ½ cups cooked couscous. As a side dish, plan on ½ to ¾ cup cooked couscous per person.

IMG_4258.JPG

IMG_4257.JPG

SOURCE

http://www.justeasyrecipes.co.za/2009/08/24/how-to-measure-portion-sizes-of-pasta-rice-and-couscous/