When you're "on a diet" it can be so depressing to see the tiny amount of cheese you are allowed, or to force yourself to stop at 1 biscuit!
By changing many of the foods that you regularly eat to ones that are LOW ENERGY DENSE you can eat bigger portions, feel less hungry and not have to rely on willpower to lose weight.
Energy density is a way of measuring how many calories food has in relation to its volume. High energy dense foods are ones such as chocolate and pastries - just a sniff and you feel the pounds piling on!
Low energy dense foods are mainly fruit and vegetables. They contain a relatively high amount of WATER, FIBRE and AIR. Take cucumber and celery - they have a very high WATER content and it's thought that you use up more calories digesting the food than they actually contain! FIBRE is not digested, it passes through the body so it's 'calorie free'! Vegetables, beans and pulses are high in FIBRE.
AIR is also calorie free, so how about popcorn as a great healthy snack - no salt, sugar or butter though!
Other great low energy density swaps are baked white fish for steak, porridge oats for cornflakes, rice cakes for bread and cottage cheese for hard cheese.
You can eat more of the healthy swap so it looks like you have plenty of food on your plate!
Happy eating!
Bev
Thursday, 29 September 2011
Tuesday, 20 September 2011
5 WAYS TO A HEALTHIER LIFESTYLE
Most people I speak to are now on some sort of diet to lose holiday weight & be slimmer for the Christmas parties - roughly 10 weeks away - OMG!
My advice, as usual, would be don't diet, because when you stop dieting you'll regain the weight again. Instead, decide to make healthy eating a way of life. The pounds will drop off - and stay off!
Make some healthy changes today....
1. Eat breakfast, or you'll be famished by mid morning & reaching for a quick sugar fix. Best choices are oat based cereals or fresh fruit.
2. Get cooking. Give up processed foods which are usually packed with salt, sugar, saturated fats, fillers, preservatives & other additives - none of these are good for you!
3. Swap brown for white when eating bread, rice & pasta. When these foods are processed to make them 'white' foods they lose a vast amount of their nutritional value, so opt for brown.
4. Eat good fats, that means unsaturated which are found in olive oil, oily fish, avocados, nuts & seeds. They help lower cholesterol & reduce the risk of heart disease.
5. Have a vegetarian day. To ensure you eat plenty of fresh vegetables plan to cook a meat free dish at least once a week.
Go on, make a healthy change today!
Happy eating,
Bev
My advice, as usual, would be don't diet, because when you stop dieting you'll regain the weight again. Instead, decide to make healthy eating a way of life. The pounds will drop off - and stay off!
Make some healthy changes today....
1. Eat breakfast, or you'll be famished by mid morning & reaching for a quick sugar fix. Best choices are oat based cereals or fresh fruit.
2. Get cooking. Give up processed foods which are usually packed with salt, sugar, saturated fats, fillers, preservatives & other additives - none of these are good for you!
3. Swap brown for white when eating bread, rice & pasta. When these foods are processed to make them 'white' foods they lose a vast amount of their nutritional value, so opt for brown.
4. Eat good fats, that means unsaturated which are found in olive oil, oily fish, avocados, nuts & seeds. They help lower cholesterol & reduce the risk of heart disease.
5. Have a vegetarian day. To ensure you eat plenty of fresh vegetables plan to cook a meat free dish at least once a week.
Go on, make a healthy change today!
Happy eating,
Bev
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