YOU ARE WHAT YOU EAT
By Susan Burke
Monday, December 13, 2010.
To change your weight permanently, you need to change your life. Your weight can "creep up" on you, without your realising it, a little at a time.
Here’s a checklist of small changes that pay off in big rewards: a slimmer trimmer waistline.
1. Set your goal for health! Your weight is just a number on the scale; there is no "ideal" weight for anyone, so set your goal to feel good about your body.
2. Prepare to succeed. Have healthy snacks available for snack attacks. Crunchy vegetables are great. If you don’t have time to cut up vegetables, buy baby carrots for a quick crunch. Quickly microwave frozen veggies and sprinkle with herbal seasoning for a tasty snack.
3. Give in to sweet cravings, without doing damage to your waistline. A low-calorie hot chocolate goes great with a sliced granny smith apple. The combination of tart and sweet is infinitely satisfying.
4. Be snack savvy. Spread a rye cracker with a tablespoon of hummus and top with halved cherry tomatoes for a quick, low-calorie, low-fat snack. For a cool summer sweet treat, munch on frozen berries straight from the freezer.
5. Choose colour. Choose deeply coloured vegetables and fruits – for example a sweet potato instead of a white potato, and your bonus will be a healthy dose of beta carotene, an antioxidant that protects your immunity.
6. Make a shake. Shakes are convenient and nutritious: in a blender, mix a handful of blueberries or strawberries, 150 ml of semi-skimmed milk and 2 tablespoons of low fat yoghurt.
7. Think high fibre, low fat. Fibre protects you against heart disease, and some cancers. When you’re shopping for bread, cereals or other baked products, read the label. Choose items that have three grams of fat per serving or less. The first ingredient should be whole wheat.
8. If you’re watching your weight, use smaller plates. Use a plate for your main course and vegetable, another for your salad. You’ll get used to smaller portion sizes, and you’ll learn what portion size is right for you.
9. Make your own healthy ready meals. Double your healthy recipes, and refrigerate or freeze in single serving containers. Bring your lunch to work and always add a bag of chopped vegetable sticks (carrots, celery, peppers) and a piece of fruit.
10. Save money and bring lunch. Buying lunch every day is a budget buster, and it’s more difficult to control your calories. Save money by bringing your healthy lunch and snacks to work or school, and put the money toward a reward that enhances your health, such as a new bike or a gym membership.