Why not try something new? You may discover a whole new world of flavour!
BUTTERNUT SQUASH has a sweet nutty taste and the deep orange coloured ones are the most flavoursome. It's low in fat, but high in vitamins A and C. Use in soups and casseroles.
CELERIAC is a knobbly root vegetable from the celery family. It's milder in taste than celery and a great source of vitamin E. Boil, steam, braise, roast or grate raw onto salads.
OKRA is also known as ladies fingers, due to the shape. It's a very delicate vegetable that bruises easily, and is traditionally used in Indian cuisine. Rich in fibre and vitamin B6, try adding to a vegetable curry.
PAK CHOI is widely used in Chinese cooking, It has a mild, mustardy taste and is great added to stir fries. Cook the stalks first and add the leaves at the last minute, as it will wilt, like spinach. It's packed with Vitamin C and calcium.
SWEET POTATOES are not related to poatatoes, despite the name. They have dark orange flesh that is sweet when cooked, and are great boiled, mashed, baked, roasted and in soups. They are rich in vitamins A, B6 and C and provide slow releasing energy.
Happy Eating,
Bev
Monday, 31 January 2011
Thursday, 27 January 2011
FOODS & DRINKS THAT CURB CRAVINGS!
The most common cravings when you are on a diet are foods with a high fat or sugar content - simply because they are extremely tasty! The culprits are usually foods we were given as treats when we were young, such as chocolate, cakes, crisps or chips.
Try some of the following if you are craving madly!
1. UNSALTED NUTS - these are an ideal snacking food as they don't make your blood sugar levels fluctuate, so you won't feel the need to reach for another snack.
2. FRESH FRUIT - sweet in taste but with healthy natural sugar, rather than the refined sugar in cakes and biscuits that will just increase the craving!
3. LEAN CHICKEN - high protein and therefore filling, it may break the sugar craving cycle.
4. MINT TEA - try it to give a fresh clean taste in your mouth, taking away the desire to tuck into something savoury.
5. WATER - drinking water regularly throughout the day can keep your stomach feeling full and reduce the need to eat.
Eating little and often will also prevent blood sugar dips and reduce those cravings.
Happy Eating!
Bev
Try some of the following if you are craving madly!
1. UNSALTED NUTS - these are an ideal snacking food as they don't make your blood sugar levels fluctuate, so you won't feel the need to reach for another snack.
2. FRESH FRUIT - sweet in taste but with healthy natural sugar, rather than the refined sugar in cakes and biscuits that will just increase the craving!
3. LEAN CHICKEN - high protein and therefore filling, it may break the sugar craving cycle.
4. MINT TEA - try it to give a fresh clean taste in your mouth, taking away the desire to tuck into something savoury.
5. WATER - drinking water regularly throughout the day can keep your stomach feeling full and reduce the need to eat.
Eating little and often will also prevent blood sugar dips and reduce those cravings.
Happy Eating!
Bev
Monday, 17 January 2011
EAT TO BE HAPPY!
Monday 17th January is supposed to be the most depressing day of the year - well it's not going to get me down! Eating well can significantly improve your mood and boost your energy levels!
Having WHOLEGRAIN CEREAL OR FRUIT FOR BREAKFAST can improve short term memory and concentration for the rest of the day. These foods also regulate blood sugar levels by releasing glucose slowly into the blood stream. This prevents the mid morning munchies - as does EATING LITTLE & OFTEN. Aim to eat 3 meals & 3 healthy snacks throughout the day.
Try to eat OILY FISH such as salmon, mackerel or sardines - they contain omega 3 fatty acids which research has found improves mood.
Other foods that can boost your mood are GREEN LEAFY VEGETABLES (especially spinach) which are high in the B vitamin folic acid.
Also go for BRAZIL NUTS AND EGGS to raise your intake of selenium - studies have shown more depression, irritability & anxiety in people with low selenium levels.
Even a little DARK CHOCOLATE can help as it contains chemicals that help trigger the release of endorphins in the brain, leading to that 'feel good' factor - but don't overdo it!!
Don't eat processed, packaged, high sugar, high fat content foods if you want to feel good!
Love yourself today & for the rest of the week!
Happy Eating,
Bev
Having WHOLEGRAIN CEREAL OR FRUIT FOR BREAKFAST can improve short term memory and concentration for the rest of the day. These foods also regulate blood sugar levels by releasing glucose slowly into the blood stream. This prevents the mid morning munchies - as does EATING LITTLE & OFTEN. Aim to eat 3 meals & 3 healthy snacks throughout the day.
Try to eat OILY FISH such as salmon, mackerel or sardines - they contain omega 3 fatty acids which research has found improves mood.
Other foods that can boost your mood are GREEN LEAFY VEGETABLES (especially spinach) which are high in the B vitamin folic acid.
Also go for BRAZIL NUTS AND EGGS to raise your intake of selenium - studies have shown more depression, irritability & anxiety in people with low selenium levels.
Even a little DARK CHOCOLATE can help as it contains chemicals that help trigger the release of endorphins in the brain, leading to that 'feel good' factor - but don't overdo it!!
Don't eat processed, packaged, high sugar, high fat content foods if you want to feel good!
Love yourself today & for the rest of the week!
Happy Eating,
Bev
Friday, 14 January 2011
PUT A RAINBOW IN YOUR SHOPPING TROLLEY
I've just been to a large supermarket & was appalled by the lack of fresh produce in many people's trolleys. It's the busiest time of year for dieters, but they seem to be relying on low fat low calorie, ready meals to help them shift the pounds! And if you read my blogs you'll know that just doesn't work for long. What I advise is a trolley full of fresh foods covering all colours of the rainbow. Not just a bit of colour from the packaging!
Vibrant coloured fresh fruit & vegetables are loaded with nutrients, antioxidents, vitamins and minerals:
YELLOW & ORANGE have numerous nutritional benefits, including containing anti ageing nutrients, promoting collagen formation (keep skin looking good) and lowering blood pressure.
RED coloured help lower cholesterol and fight allergies. They also help with arthritis.
The nutrients in GREEN, BLUE & PURPLE help lower cancer risks, lower cholesterol, promote good eye health, support healthy digestion and boost immune system activity.
Regularly eating fresh nutrient dense foods will not only make you feel great, but improve your hair, skin and nails and make you feel fabulous - WHAT'S IN YOUR TROLLEY?
Happy Food Shopping!
Bev
Vibrant coloured fresh fruit & vegetables are loaded with nutrients, antioxidents, vitamins and minerals:
YELLOW & ORANGE have numerous nutritional benefits, including containing anti ageing nutrients, promoting collagen formation (keep skin looking good) and lowering blood pressure.
RED coloured help lower cholesterol and fight allergies. They also help with arthritis.
The nutrients in GREEN, BLUE & PURPLE help lower cancer risks, lower cholesterol, promote good eye health, support healthy digestion and boost immune system activity.
Regularly eating fresh nutrient dense foods will not only make you feel great, but improve your hair, skin and nails and make you feel fabulous - WHAT'S IN YOUR TROLLEY?
Happy Food Shopping!
Bev
Thursday, 6 January 2011
TEN TIPS FOR A NEW BEGINNING
January is traditionally the time for dieting. Most people will have stopped by Valentines Day.
Instead of dieting make SUSTAINABLE CHANGES to the way you eat. Here are some ideas.....
1. NEVER SKIP BREAKFAST as your body needs refuelling after sleeping.
2. COOK FRESH FOOD - ditch the ready made, processed, low calorie, low fat meals.
3. EAT HEALTHY SNACKS such as dried fruit, nuts and seeds, to keep blood sugar stable between meals.
4. CUT OUT WHEAT AND DAIRY products for a while - many people have intolerances to gluten and lactose - you may feel the benefit.
5. GO BROWN - wholegrain products have a higher nutritional content than refined white ones, and contain more fibre.
6. GET COOKING - try out some new healthy recipes.
7. BOOST YOUR NUTRIENT INTAKE - eat one 'raw ' meal a day - not just salad ingredients but chopped or grated vegetables too.
8. GIVE YOUR LIVER A BREAK - cut out alcohol for a while and let your liver recover from the festive season.
9. DRINK WATER - each day you lose about 1.5 litres so you need to replace it.
10. KEEP A FOOD DIARY - writing down what you eat has been proven to help in weight loss.
Happy Eating
Bev
Instead of dieting make SUSTAINABLE CHANGES to the way you eat. Here are some ideas.....
1. NEVER SKIP BREAKFAST as your body needs refuelling after sleeping.
2. COOK FRESH FOOD - ditch the ready made, processed, low calorie, low fat meals.
3. EAT HEALTHY SNACKS such as dried fruit, nuts and seeds, to keep blood sugar stable between meals.
4. CUT OUT WHEAT AND DAIRY products for a while - many people have intolerances to gluten and lactose - you may feel the benefit.
5. GO BROWN - wholegrain products have a higher nutritional content than refined white ones, and contain more fibre.
6. GET COOKING - try out some new healthy recipes.
7. BOOST YOUR NUTRIENT INTAKE - eat one 'raw ' meal a day - not just salad ingredients but chopped or grated vegetables too.
8. GIVE YOUR LIVER A BREAK - cut out alcohol for a while and let your liver recover from the festive season.
9. DRINK WATER - each day you lose about 1.5 litres so you need to replace it.
10. KEEP A FOOD DIARY - writing down what you eat has been proven to help in weight loss.
Happy Eating
Bev
Saturday, 1 January 2011
OVERDOSED ON MINCE PIES? DON'T DIET!!
Do you feel bloated and uncomfortable? Having trouble getting in your jeans? Are you planning on joining a slimming club as soon as you have eaten everything in the fridge, and polished off the Christmas cake and boxes of chocolates?
My response to you would be DON'T DIET - CHANGE THE WAY YOU EAT!
If you go 'on a diet' you will no doubt lose some weight, but as soon as you come 'off' your diet you will gain the pounds again.....sounds familiar? This is because you 'diet' - you eat very little whilst the willpower lasts. When you come 'off your diet' you revert back to your normal eating habits, which are what made you put weight on in the first place.
The answer is to make HEALTHY SUSTAINABLE CHANGES to your eating habits.
I guide my clients through the process of change, and offer help, support and advice as often as you need it.
If you want to kick yo-yo dieting in to touch and develop a healthy relationship with food give me a call.
YOU CAN CHANGE AND I CAN HELP YOU!
website - www.thepersonalnutritionist.co.uk
email - bev@thepersonalnutritionist.co.uk
tel - 07930 194339
My response to you would be DON'T DIET - CHANGE THE WAY YOU EAT!
If you go 'on a diet' you will no doubt lose some weight, but as soon as you come 'off' your diet you will gain the pounds again.....sounds familiar? This is because you 'diet' - you eat very little whilst the willpower lasts. When you come 'off your diet' you revert back to your normal eating habits, which are what made you put weight on in the first place.
The answer is to make HEALTHY SUSTAINABLE CHANGES to your eating habits.
I guide my clients through the process of change, and offer help, support and advice as often as you need it.
If you want to kick yo-yo dieting in to touch and develop a healthy relationship with food give me a call.
YOU CAN CHANGE AND I CAN HELP YOU!
website - www.thepersonalnutritionist.co.uk
email - bev@thepersonalnutritionist.co.uk
tel - 07930 194339
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