November 2011
Eat Well Feel Good
It is so important to keep you and your family healthy, but where do you start? If you aren’t a nutritionist, it’s almost impossible to figure out how good or bad some food really is for you.
With our Weight Loss 4 Life program, we’re taking the guesswork out of healthy eating.
The Big 5
Kilojoules:
Energy is measured in calories (cal). Calories are used during various activities, whether it’s shopping, sitting at your desk or even sleeping. To maintain a balanced lifestyle, be sure to substitute the same amount of calories we use up in a day with nutritious food. An adult’s GDA for Kilojoules is 2 000 calories. This varies depending on the amount of activity one does during the course of the day.
Sugars:
Sugars give your body energy. Many of us tend to have a sweet tooth, and food often tastes better with added sugar. It is very important to keep the amount of sugar intake during the course of the day below the recommended GDA to maintain a healthy balance of energy.
An adult’s GDA for sugars is 80g.
Fat:
To have a balance diet, cutting out fat completely is not a good idea. Although you should aim to stay below your fat GDA, eating the necessary amount of fat will give you much needed energy to go about your day. Fat may also assist in absorbing the vital vitamins your body essentially needs to stay healthy.
An adult’s GDA for fat is 40g.
Saturates:
You and your family should try to keep saturated fats to a minimum. Consuming too many Saturates can increase your cholesterol level in the blood, which can also heighten one’s risk of developing heart disease.
An adult’s GDA for saturates is 20g.
Salt:
Salt gives food flavour. However, too much salt in your diet can increase the risk of certain diseases, such as high blood pressure and heart disease. This is why it is recommended to keep your salt intake below that of the GDA to help reduce any unnecessary health risks.
An adult’s GDA for salt is 6g.
December 2011
December 2011
Eat More Weigh Less
Your Food is Good
Have you tried to lose weight by cutting down the amount of food you eat? Do you end up feeling hungry and not satisfied? Or have you avoided trying to lose weight because you're afraid of feeling hungry all the time? If so, you are not alone. Many people throw in the towel on weight loss because they feel deprived and hunÂgry when they eat less. But there is another way. Aim for a slow, steady weight loss by decreasing calorie intake while maintaining an adequate nutrient intake and increasing physical activity.
You can cut calories without eating less nutriÂtious food.The key is to eat foods that will fill you up without eating a large amount of calories.
Research shows that people get full by the amount of food they eat, not the number of caloÂries they take in. You can cut calories in your favorite foods by lowering the amount of fat and/or increasing the amount of fiberÂrich ingre dients, such as vegetables or fruit.
In order to be able to cut calories without eating less and feeling hungry, you need to replace some higher calorie foods with foods that are lower in calories and fat and will fill you up. In general, this means foods with lots of water and fiber in them. The chart below will help you make smart food choices that are part of a healthy eating plan.
These foods will fill you up with less calories. Choose them more often…
|
Fruits and vegetables (prepared without added fat) Spinach, broccoli, tomato, carrots, watermelon, berries, apples |
|
Low-fat and fat-free milk products Low- or fat-free milk, low or fat-free yogurt, low- or fat-free cottage cheese |
|
Broth-based soup Vegetable-based soups, soups with chicken or beef broth, tomato soups (without cream) |
|
Whole grains Brown rice, whole wheat bread, whole wheat pastas, popcorn |
|
Legumes (beans and peas) Black, red kidney and pinto beans (without added fat), green peas, black-eyed peas |
|
Lean meat, poultry and fish Grilled salmon, chicken breast without skin, ground beef (lean or extra lean) |
Controls Weight
Eating right and exercising regularly can help you avoid excess weight gain and maintain a healthy weight. According to the Mayo Clinic, you can obtain benefits of exercise by being active in simple ways throughout the day. For example, walk instead of driving vehicle or take the stairs instead of the elevator.
Eating a low-fat diet can also help control weight. When you start the day with a healthy breakfast, you help avoid hunger spasms that could send you running to the fast food before lunch, says the American Dietetic Association (ADA). The ADA also recommends incorporating at least five fruits and vegetables--which are low in calories and high in nutrients--in to your diet to help with weight control.
Improves Mood
Doing right by your body pays off for your mind as well. The Mayo Clinic notes that physical activity stimulates brain chemicals that often leave you feeling both happier and more relaxed. Eating a healthy diet as well as exercising can lead to a better physique, so you may also feel better about your appearance, which can boost your confidence and self-esteem. The American Council on Exercise reports that the short-term results of exercise include decreased stress and ability to think better.