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3 Habits for Weight Loss Success!

3 Sep

Honestly, I’m sure you have heard it all before. But these 3 tips are tested and proven by myself! I lost 20 kilograms and kept it off for over a year by sticking to good habits and these tips.

We all know that eating less and moving more leads to weight loss, but forming these habits will maximize your loss, and once they become second nature, they will help you get through your day without having to think too hard about every food move you make.

Daily Food Diary / Journal

food journal

I lost most of my weight on the weight watchers programme.  One of the main reason I will always strongly advocate weight watchers is the easy steps one takes to lose weight. It sounds almost too easy. But actually tracking my daily food intake allowed me to be aware of what I was eating and accountable to myself.  And it takes a couple of seconds a day to plan. What I would do is plan my daily food the night before, so I would leave no chance of failure. Its so easy to just eat anything when you don’t plan, but when you do, success is guaranteed!!

Now that I have left weight watchers, I use a mobile food journal called myfitnesspal, and I still log my food everyday. Its the best way to maintain weight and health.

Don’t Skip Meals

healthy meals

Skipping meals increases food cravings and deadens your mood.  A study found that after fasting, we instinctively reach for high-calorie foods.  Instead of testing your willpower to resist, avoid intense food cravings by staying satisfied.  That means eating breakfast every morning as well as snacking reasonably when you are hungry.

Oatmeal, Greek yoghurt and hard-boiled eggs are quick morning eats that don’t take much thought.  By always having these on hand and adding some fruit or raw veggies, you can make a meal.

MOVE!

Walking

Most don’t even give exercise a thought because they think it would be too hard. But just moving instead of sitting on the couch is still burning calories!!

We all have to start somewhere. We are not going to look like supermodels over night, but with consistent exercise (3-4 times a week) you can start to build yourself up to more challenging workouts and become the best version of YOU.

I often recommend walking as a great way to start getting an exercise routine going. Find a buddy to walk with you, find a scenic route to walk along, play some music while you are walking, and then it won’t even feel like exercise. There have been many days when I’m just stressed, and exercising really does help to relieve tension and decompress.

So give these habits a go…you won’t be disappointed. With consistency, you will see results and feel sooooo much better as well!

Cauliflower Rice!

18 Jul

Who says healthy food is boring??

 

I am always looking for ways to spruce up veggies, and this is seriously THE easiest veggie dish I have ever made!!  My daughter cleaned her plate and the whole family came back for seconds :).  All you need is a cauliflower and spices of your choice.

 

Cauliflower

Take a whole cauliflower and cut in half.  Then grate the cauliflower.

 

Heat a non-stick pan and add the cauliflower to the pan, and proceed to dry fry the cauliflower.  I then added some crushed garlic, pepper and aromat.  As the cauliflower cooks, it will start to resemble rice / couscous.

 

Cauliflower rice in pan

 

It literally takes  2 minutes. Once done, plate up. I served mine with roasted skinless chicken breasts, butternut and squash.

 

Cauliflower rice plated

 

 

 

4 Foods that Fight off Belly Bloat

10 Jul

Its time to de-puff that pouch! Bloating – fluid building up between cells in your body – can be caused by poor digestion, too much sodium or your period. But according to experts, you can usually avoid it if you pay attention to what you are eating.

 

Water with Lemon

Lemon water

A lot people skip sipping on water when they are bloated, when in reality we should be doing the opposite.  Retaining water is actually your body’s way of holding on to fluid so you don’t dehydrate.

If you’re having a bloating problem, that’s the time to push the fluids, not restrict them.  Since lemons are a natural diuretic and gentle laxative when added to warm water, consuming the liquid can help reduce the amount of salt retained in the body.

 

 

Celery

celery

Over the years, this green crunchy stalk has been used as a digestive aid to regulate bowel movements and to control intestinal gas because its chemicals are known to decrease fluid retention.

Other top picks for veggies that will help reduce fluid retention include cucumber, summer squashes, parsley and any other kind of leafy greens.

 

 

Watermelon

watermelon

All kinds of melon are beneficial to your health, but watermelon is known as one of the juiciest fruits on the stand.  That’s probably because it consists of 92 % water 🙂

For DIY spa water, try mixing lemon, cucumber, watermelon and rosemary for an ultimate belly-deflating fix.

 

 

Rosemary and Turmeric

rosemary tumeric

Rosemary has been used to treat everything from heartburn and headaches to toothaches and high blood pressure. But it also treats intestinal gas and helps indigestion.

Valued in Asia for its ability to fight pain and inflammation, turmeric is also key in aiding upset stomach and bloat reduction. Use the bright yellow spice in a curry dish or to flavour your favourite foods.

 

 

Tips to Ban Bloat for Good!

Bloating

1.  Keep your sodium intake to a minimum and opt for fresh food over processed. 

2. Limit your alcohol intake. When you drink too much you can get dehydrated, which will result in your body pulling in fluid.

3. For bloat as a result of constipation, focus on food that hold water, like wheat bran or all-bran cereal.

4. Your lifestyle can affect bloating, so make sure you get enough sleep and get in at least 30 minutes of physical activity each day to keep fluid moving in your body. If you travel often and sit on a plane or just sit at your desk all day, make sure to move your legs or take a lap around the office every hour.

 

 

 

 

 

Fiber!!!

12 Jun

Its probably safe to say that you’re not getting enough fiber. Almost nobody is. The answer could be as simple as integrating a few of these tasty and fiber-packed foods into your diet!

You should know that fiber isn’t all about going to the loo lol. Its about health! A high-fiber diet helps you control your blood sugar, feel fuller for longer, have better control over your weight, and lower cholesterol levels. And yes…its crucial for your digestive and bowel health, too. None of this is open for debate.

Here are 4 high-fiber foods that will do the trick!

1.  Pears

pears

Pears often go overlooked…most people opt for apples or oranges instead. Why is this? Maybe it has to do with their relatively short shelf life?

Pears provide a lot of the same nutritional benefits of apples, albeit in different quantities. They have slightly more fiber, at around 6 grams a piece, plus decent amounts of Vitamin C and potassium.

2.  Dried Plums / prunes

Dried plums

Prunes have alot going for them. Yes, they’ve got alot of fiber – 12g per cup, which is almost a third needed for men, and nearly half for women!  But they are also a potent antioxidant, and they can help you better absorb the iron you consume. If you suffer from iron-deficiency anemia, you will want to take advantage of this benefit.

One other thing that has gotten overlooked about prunes over the years : they’re delicious!!

3. Beans

mixed dried beans

NO matter the variety – kidney, black or other variety, beans are your friends. They’re a terrific source of carbohydrates, but also packed with protein, potassium, iron, and yes, fiber.

One of the most unheralded benefits of beans, though, is their convenience.  No, really! If you have a slow cooker, you can make them from scratch without much work.  No matter what you choose, its a good addition to your diet.

4. Split Peas

Split peas

If beans aren’t your thing, or if you’re feeling beaned out – which happens after a while – then split peas are a fantastic alternative.  They are also rich in manganese, folate, B-vitamins, potassium, phosphorous, and a range of other important nutrients.

Wondering what to do with them? I have 5 words : split pea and ham soup! Its simple, almost foolproof dish that freezes well and is always tasty.  And a cup of split peas contains 16g, along with a matching 16g of protein!!

Tuna Tuesday!!

11 Jun

tuna lunch right side

 

My version of Tuna Tuesday today!!! Tuna with a dash of mayo, cottage cheese and green salad.

 

What’s your version of Tuna Tuesday?

Quick stirfry brown rice meal

6 Jun

I am always looking for short cuts when cooking, especially when one has so much to do at night.

 

Last night I made a quick, healthy, tasty meal that had my husband coming back for seconds.

 

My ingredients :

 

  • Brown rice
  • Skinless chicken breasts, diced
  • Mixed veg (I used mushrooms, green pepper, onions, peas and mixed vegetables)
  • Sweet chilli sauce
  • Hoison sauce
  • Garlic

Cook your brown rice in a pot, as per packet instructions.

 

In a wok or pan, brown your chicken pieces with salt, pepper and garlic.  Once the chicken is browned, add the mushrooms and green pepper and cook until soft.

 

Once the veg is cooked, add your other veg (you can use any veg your choose).  Once rice is cooked, add to the pan and mix through.

 

In a separate bowl, mix a tablespoon of sweet chilli sauce with a tablespoon of hoisin sauce. Add a little boiling water to make it a thinner consistency.  Sauces

 

Then add the mixture to your pan and mix through with the rice, chicken and veg mixture.

 

Voila! Dinner is done!

 

Rice dish

 

 

More tips and tricks to lighten up food

17 May

Yesterday I gave a few tips to lightening up the fat but not the flavour when cooking.  Here are some more 🙂

 

  • Add dry crispy rice cereal to muffin and brownie batters for low-calorie volume.

dry cereal

  • Sprinkle bland dishes with strong-flavoured crumble cheeses like feta and blue cheese to maximize taste with just a small amount of added fat.

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  • Use toasted, rolled oats in place of nuts in some baked goods.

rolled oats

 

  • Make your own full-fat milk substitute : just add a little fat-free yoghurt or powdered skim milk to fat-free milk to thicken it.

fat free yoghurt

 

  • Add “authentic” colour to egg white-based dishes such as frittatas by adding a dash of tumeric to the egg-white mixtures.

tumeric'

  • Replace the mayo in tuna, egg, pasta and chicken salads with plain low-fat yoghurt, dressed up with your favourite diced veg and seasonings.
  • Coat chicken and fish with a seasoned oat, cornmeal or cornflake batter and then bake for a crispy oven-fried result.

cornmeal

 

  • Rely on freshly grated orange, lemon and lime peel zest to add tremendous flavour to food.

lemon zest

 

  • Swap plain youghurt for sour cream in dip recipes.  Opt for Greek yoghurt is possible, to take advantage of its naturally thick, creamy texture.
  • Season homemade mashed potatoes with fresh garlic and chicken or vegetable broth instead of butter and milk. Better yet, roast the garlic first for a more robust flavour.

roated garlic