Good Food Habits
As life gets back into full swing after the holiday period it can be easy to slip back into old patterns. The start of a new season is a perfect time to identify key dietary behaviours that may be preventing you from reaching your goal weight. Get these habits right, and you will be well on your way to maintaining a healthy body weight.
Keep away from fast-food and soft-drinks
Aim for three cups of vegetables and two fruits each day. Fill half your plate with vegies at lunch and dinner, and add fruit to your breakfast and for a snack on the way home from work. Although it may appease your taste buds, fast-food usually does a lot of harm to the body. It can be unhygienic and also high on unhealthy fats like trans-fats. Also, carbonated soft drinks have a high sugar content which may lead to obesity, diabetes and dental caries. Instead of these harmful drinks, choose to refresh yourself with a glass of buttermilk or lemonade.
Always eat breakfast
Studies show that individuals who eat a substantial breakfast lose more weight than those who have a small breakfast. Choose eggs or baked beans on wholegrain bread, or muesli with fruit and yoghurt.
Walk for 10,000 steps or exercise for an hour each day
A pedometer is extremely useful in providing feedback on how many steps you are racking up each and every day.
Take time to shop each week
If the food is not in the house, how can you eat well? Schedule in time to shop each week or shop online.
Sit down at the table to eat
Not only do you eat more slowly and often less food, but you'll enjoy the social experience of dining.
Digest your food better
While knowing what to eat and how much to eat is important, it always helps if you can boost the process of digestion. Sitting in Vajrasna (Adamintine Pose) for a few minutes after having food helps you there. This particular yogic posture enhances blood circulation in the lower abdomen and improves the digestive process. A good food habit helps shape your personality. Remember, what you eat is what you become. So, choose wisely and eat better.
Have a green tea after meals
Green tea is high in antioxidants and can help increase metabolic rate.
Choose wholegrain, low-GI bread and breakfast cereal
Aim for the best-quality breads, crackers and breakfast cereals, as these are foods we eat every day.
Always carry a water bottle
Drink at least two bottles of water a day instead of juice, cordial or soft drinks. We all remember studying during school phase that our body is 70% water. It is essential that the body receives its much-needed daily dose of minerals through water. Drinking plenty of water helps detoxify the body as well as gives you a glowing skin. Although, we should avoid drinking water during meals as it slows down the digestion process. It is advisable to have water 30 minutes before or after having your food.
Always eat carbohydrates and proteins together
Try eggs on grain toast, yogurt and fruit, crackers and cheese and wholegrain bread with tuna or chicken.
Cook at home
Instead of ordering pizza from the joint around the corner, use your kitchen and make that dish you've been planning on having. You may also prepare your dinner in olive oil rather than sunflower or groundnut oil and make it healthier. Cooking at home is a very good investment as it lets you spend more quality time with your family.
Always carry a protein-rich snack with you
This way you'll avoid eating high-fat food on the run. Great options to keep handy include nut- or protein-based snack bars, hard fruit such as an apple or a few wholegrain rice.
Chew your food
One of the easiest and obvious ways to digest food is to chew it. Most people often eat their food in a hurry and tend to skip chewing their food properly. Have you seen cow chew their food? A cow chews its food at least 40-60 times. While what you eat eventually does get digested, but a barely chewed morsel takes more time and tires your digestive system. Besides, the more you chew your food, the easier it becomes for your stomach to digest it and the more calories you burn moving those jaws.