2017 August Articles Archives

August 2017 Newsletter Additional Info.

Weight-loss mistakes at work

You rush every morning to get to work on time and most days you either skip lunch or wolf down a pie from the canteen while you’re typing a report that was due hours ago… Sound familiar?

Working under stress is not the only work hazard stalling your weight-loss progress: There are seemingly innocent on-the-job habits that you may want to avoid to stay on track with your weight-loss journey:

- Don’t skip breakfast. Eat a low-GI breakfast such as oats or wholewheat toast with eggs for sustained energy.

- Don’t sit all day. Make sure you get up often and move around.

- Don’t eat at your desk. Take a proper lunch break away from your desk.

- Don’t drink too much coffee. Rather drink water to sufficiently hydrate yourself.

- Don’t grab a “quick” lunch. Pack yourself a healthy lunch with low-GI starch, fresh fruit and vegetables, and lean protein.

- Don’t buy unhealthy snacks just because they are conveniently accessible. Stick to healthy choices such as yogurt, cut-up-veggies, fruits and nuts.

- Don’t indulge in function food. Decide beforehand to steer clear of party food.

- Don’t take part in after-work drinks while you try to lose weight. Avoid staff parties for a while.

The following tips may help you on your weight-loss journey:

- Use every opportunity to increase your steps at work. For example, take the stairs instead of the lift or use part of your lunch hour for a workout to burn some extra kilojoules.

- Drink at least six to eight glasses of water daily. Water isn’t just kilojoules-free; it gives your belly the sensation that it’s full, which cuts down on mindless snacking.

- Take enough food for the day, but do not eat it all if you are not hungry. Rather save the rest for a mid-afternoon snack when you have time for a break.

- Try to manage your stress levels by taking regular breaks. Stress causes the body to release the hormone cortisol which in turn causes blood sugar levels to spike and crash, triggering cravings for sugary, high-carb foods.

- Set up a snacking schedule. Limit yourself to two healthy snacks a day, and pre-measure your portions.

- Hit the bathroom for some dental hygiene after you finish each meal or snack. Not only will brushing prevent cavities and bad breath, but your minty mouth will remind you that you already ate.

- Stash a healthy snack in your purse for the commute home, or prepare your dinners at the beginning of the week. It will help to counter that I’m-home-late-and-starving-must-eat-NOW binge.

Sources

http://www.prevention.com/weight-loss/
http://www.womenshealthmag.com/weight-loss/

2021-03-15T13:03:19+00:00

Snacks that will not sabotage your diet.

It’s normal to want to snack on something between meals to keep energy levels going, but it pays off to choose your snacks wisely and only eat when you are feeling hungry instead of when feeling bored or emotional.

Keep in mind that if your schedule is not flexible enough for you to eat a snack exactly halfway between meals, you will need to vary your snack size – if a snack simply needs to give you enough energy for half an hour instead of two, a much smaller portion is needed.

Try these great, tasty snacks filled with a whole lot of good nutrients:

Broccoli with pesto

Broccoli is a source of iron which, among other things, plays a role in energy and oxygen transportation around your body. If eaten raw, it adds a good dose of fibre too, so dip a few florets in some basil pesto or rocket pesto and enjoy the crunchy goodness. Pesto adds a little plant fat to the snack which helps to keep you feeling fuller for longer.

Apple or pear with nut butter

This is the fruit version of a peanut butter sandwich and is a great way to get fruit into your daily intake. Slice a medium apple or pear into slices and then spread your favourite nut butter onto each slice. The fruit provides vitamins and energy while the nut butter adds protein, making this a well-balanced option.

Nuts and dried fruit

This is another well-balanced snack and it packs a punch in terms of energy, protein and fat. It’s tempting to keep grabbing handfuls, but one handful will give you enough of the goodness you need to see you through to your next meal. Opt for unsalted, raw nuts where possible so that your salt intake doesn’t become too high.

Small yoghurt or smoothie

Grab a few dollops of plain yoghurt (lower sugar content than sweetened yoghurts) and eat as is, or better yet, top with a little fruit or some honey and nuts. If you have a blender handy, then mix all together to make a tasty smoothie.

Leftovers

Sometimes leftovers taste better than the night before, so make the most of it and pack a lunch box to work with a few mouthfuls of last night’s meal inside. A few bites should do the trick along with a cup of tea or fresh glass of water.

Hard-boiled eggs

Eggs are an excellent source of protein and a great mid-morning snack. Boil them the night before or in the morning and then eat them as they are or with a little salt and pepper.

Avocado

Avocado is a wonderful source of vitamin E and a very satisfying snack. Eat half an avo as is, or scoop it out and spread over a small piece of toast or seed and nut slice, or combine a little of it with a hard-boiled egg.

Popcorn

Popcorn, without the extra flavourings, can be a great snack. Make it yourself – that way you control the salt or butter content added – and keep in an airtight container until the next day.

Soup

A small bowl of soup is a wonderful snack option, especially in winter. Pure vegetable soups are always good, but add some legumes if you can. If you opt for minestrone add some beans, or add some chickpeas to a butternut soup, and you’ll get the added protein to make the snack more satisfying and well rounded.

Cottage cheese with honey or berries on a cracker

Spread some cottage cheese on a few crackers of your choice and top with honey or berries for a sweet snack.

Hummus

Hummus is a wonderful dip or spread and therefore a great option to have in your kitchen. For a quick, fresh snack, dip some baby carrots or cucumber slices into the hummus.

Sources

www.taste.com.au
Vitamins in everyday life (Vitamin Information Centre, South Africa)

zara2021-03-09T07:36:21+00:00

Cost-effective lunch box ideas for adults

Packing food to work can be a frustrating exercise, especially if you’re watching your budget very closely but still want to eat healthily. Maintaining a healthy diet at work is just as important as maintaining one at home, so here are five great cost-saving ideas to consider.

Chickpea pasta

Cook a small portion of pasta, allow it to cool, then mix in some tinned tomato, herbs, some drained chickpeas and any other veggies you already have in the fridge. Chickpeas are a source of protein and are not too expensive, and by adding other veggies of your choice, you can easily use up the last few mushrooms, peppers or spinach that may have gone to waste if not added to one portion.

Apple or pear with peanut butter

Slice your apple or pear and spread with some peanut butter. Peanut butter is substantially less expensive than other nut butters but still provides you with protein. Try, where possible, to choose the versions that do not have added salt or sugar.

Yoghurt

Yoghurt is an excellent source of energy, protein, fat and calcium, but those little tubs are not cheap. Rather buy a large tub and spoon a few tablespoons’ worth into a small container – this way you still get your delicious, creamy, healthy snack without paying the extra money.

Hard boiled eggs

Eggs are an excellent source of protein and a great mid-morning snack. Boil them the night before or in the morning and then eat them as is or with a little salt and pepper. As a substitute for the more typical mid-morning options of cakes, pastries, sweets or chips, eggs are at the top of the list in terms of cost and healthy nutrients!

Popcorn

Popcorn, without the extra flavourings, can be a great snack. Make it yourself – that way you control the salt or butter content added – and keep in an airtight container until the next day.

Sources

Sound Bites Nutrition material
www.taste.com.au

zara2021-03-09T07:32:21+00:00