Nutrition Tips of the Month
HOW 8 GLASSES A DAY KEEPS FAT AWAY. Incredible as it may seem, water is quite possibly the single most important catalyst in losing weight and keeping it off. Although most of us take it for granted, water may be the only true "magic potion" for permanent weight loss. Never underestimate the benefits of the body's most essential nutrient!!
Try using different herbs on and in the foods you eat. Herbs are fat free and can give each dish - even if it's the same meat, chicken and fish - a unique flavour. With so many different types of herbs, you can invent may more chicken, fish or meat dishes.
Use lemon and lime to boost the flavor of any fish or chicken dish.
I like using lots of onions and garlic. Again, they're fat free and lend food a wonderful taste and aroma. And garlic has been proven to offer many other health benefits as well.
Weight Management Tips
Reduce total calories. Approximately 1,200 calories per day for women and 1,500 for men.
Read food labels and become aware of portion sizes, ingredients, calories and fat content - choose quality not quantity.
Increase consumption of high fibre foods to a minimum of 20 grams per day - they are low calorie, filling and promote health.
Reduce total dietary fat intake to about 15 -30% of daily calories, e.g. on 2,000 calories per day, 25% = 500 calories or 55 grams of fat - 1 gram of fat has 9 calories, whereas 1 gram of carbohydrate or protein has only 4.5 calories.
Eat 4 - 6 times a day i.e. frequent small meals and snacks, to promote metabolism and avoid hunger extremes. Always eat breakfast!
Move more! Look for ways to become more active every day. Find an aerobic activity you can enjoy e.g. walking, cycling, swimming, dancing, etc. and do it 5 -7 days per week, for 20 - 60 minutes per session at a level of intensity suitable to your fitness level, physical limitations and progress goals. Include 2-3 strength training sessions to your fitness program every week to maintain or increase lean muscle tissue and prevent the normal age-related reduction in basal metabolism.