Do I gain weight eating healthy food?

Yes; my ex-personal trainer used to say, “Losing weight is a question of math! Energy in minus energy out must leave you with a deficit.”

My friends and colleagues say it’s easy for me, because I eat healthy.  True; I do eat healthy.  But, it does not mean I do not gain weight when I relax my portion control.

Portion distortion

When you compare today’s food plate to that of 20 years ago, you will understand the term “portion distortion” in a flash.  Today’s plates are bigger and we tend to fill them up.  The end result is – over-eating.

Avoid portion distortion

Calorie intake depends on lifestyle.  For example, my problem today is, I still eat the same amount of food like I did when I went to gym six days a week.  Not good!

The Palm Rule

Food portions are smaller than we think. A portion of lean protein for a guy is approximately twice the size of his palm; for a woman it’s half that amount.

Fruit is another healthy food to watch out for.  It contains a high level of natural sugars which hinder weight loss if consumed in large amounts.  If your goal is to lose weight, try and stick to having 2 – 3 portions of fruit a day.

hw_handportionchart_1222

Socialising

Eating out can get tricky when you are watching what you eat.  Vegetables are a healthy choice, but not when they’re covered in butter.  At home, I do not hesitate to have a baked potato or wedges, but when I eat out I avoid baked potatoes. They’re loaded with fat; sometimes worse than fries.

So for those of you who think healthy eaters are lucky … think again!  Too much healthy food can still make you gain weight.  Experience taught me it’s best to be a mindful eater.

The benefits of training yourself to eat sensibly carries a life-time guarantee.

 

How to make perfect porridge

I do not leave the house without my porridge in the morning, but when I saw this video it brought my breakfast to shame!  I push my porridge into the microwave, cause I’m always rushing, doing something else whilst it’s cooking.

When I saw this video, I thought, this is one divine breakfast!

That’s one breakfast worth making time for!

 

10 Healthy tips to remember

I was browsing through my usual food sites and came across this page by Jamie Oliver. He doesn’t say anything we haven’t heard before, but I really like the way he puts things.  No fuss, no big words, he makes it sound all so simple!

Jamie lists 10 very important tips, for a healthy, happy life.  Who wouldn’t like to be healthier and happier? So,

  1. Cook from scratch
  2. Eat a balanced diet
  3. Variety is key – eat the rainbow
  4. Understand what you’re eating
  5. Eat nutritious calories
  6. Don’t skip breakfast
  7. Read the small print
  8. Drink more water
  9. Keep active
  10. Sleep well

Easy, isn’t it?

I can hear some of you say, but I’m hopeless at cooking, or I have no time.

It's never too late to learn

 

It’s never too late to learn.  Where there’s a will there’s a way!  Just over 20 years ago, before the world wide web took the world by storm, foodies like me used to buy all the recipe books they could lay their hands on.  Today, video tutorials make it so much easier.

There is a healthier, happier person inside calling to come out.  Let them out …

 

Lunch box ideas

When I was a little girl (many moons ago!) I remember carrying a wicker lunch box to school every day.  My siblings and I, were brought up having packed lunches; very often bread and fruit, in those days.  I guess old habits die hard, because up to this very day, I find it difficult to buy ready-made lunches. I think they’re pricey and not quite to my liking (I know I’m a picky eater!)

Suggestions for your lunch box

healthy lunch boxWith a bit of planning, you can pack yourself a varied lunch box every day of the week, at a fraction of the price.  And if you think planning is going to take too much time, break it down. Say:  pasta on Monday; salad on Tuesday; a wrap on Wednesday;  some soup or rice on Thursday; and a bread lunch on Friday.

You do not have to follow a rigid timetable; left-overs from the night before make excellent lunches. When preparing supper, factor in an extra portion which you can either freeze or make use of later on during the week.

Family-Fun-Lunchbox-IdeasVariety is the spice of life! Keep food simple and varied; it challenges your metabolism and keeps you healthy. Pack a piece of fruit or raw nuts for when you get peckish.  And wash it all down with plenty of water.

The possibilities are endless!

More lunch recipes for you to try and enjoy …

 

 

 

 

 

 

Real food vs ready-made food

Don’t know about you, but I love going round food markets.  Earlier on this year I went to Borough Market in London and a couple of weeks ago, I visited the food market at the Rialto in Venice.

I find food markets fascinating; the vibrant colours; sellers calling people to come and buy; the smells of fresh produce! I could spend hours going round the stalls!Rialto food market, VeniceZucchini - Rialto Market Venice.JPG

The fact that real food markets are so popular suggests to me that there are still people who are interested in cooking food from scratch.

Nowadays, people lead very busy lifestyles and many claim they do not have time to cook. Ready-made convenience foods are quick to pick up on the way home; they do not break the bank and there’s no washing up at the end of the day.

What is real food and why would people want to cook from scratch?

Real Food is food which truly nourishes producers, consumers, communities and the earth. It isReal Food Wheel a food system – from seed to plate – that fundamentally respects human dignity and health, animal welfare, social justice and environmental sustainability. Some people call it “local,” “green,” “slow,” or “fair.”

Real, fresh food is full of nutrients. Go for local produce which is in season; it is less expensive and does not lose out on its vitamin C and folic acid when it is not transported for long periods of time.

Benefits of real food

When you choose to eat real food, you are in control.  You are what you eat; it pays you to know what you are eating. Natural food is not loaded with salt, sugar, preservatives and a host of other additives used to slow down the deterioration of the product. Choose organic, when possible, to avoid taking in pesticides.

Real food is alive; it grows on a farm or in the sea and it goes bad within a couple of days. If it doesn’t, it is probably made in a manufacturer’s lab and the likelihood is, it is not good for you!

Cooking real food from scratch does not necessarily mean spending hours in the kitchen. With a little bit of planning, meal plans can be kept simple and healthy.

One significant benefit of real food is, it is kind to your waistline.

Is convenience food less expensive?

Ready made food can work out less expensive; especially for the bargain hunters who go for the “buy one get one free” offers.

Pushing a packaged beef lasagne into a microwave will cost less than buying premium mince and fresh tomatoes to whip up your own dish.  However, the thrifty cook will prepare a big batch of lasagne – saving on work and electricity – and freeze portions ready for use.

It is all about making choices!

In order to write the above post I made reference to the links below; you may wish to go into further detail.