Make your food healthier

Everyone love pizza and it is not a junk food at all if it is baked with more vegetables, wholegrain dough, and cheese with less fat, like mozzarella.

Load up the whole grain crust with seafood (16 shrimps) or minced meat (200 g minced chicken or beef)  with more vegetables & fruits (200 g) like tomatoes, bell pepper, onions, mushrooms, spinach, cucumbers, basil, olives, pineapples, kiwis. The more the vegetables, at least five vegetables and two fruits with minced meat, the healthier your pizza is. The fiber form the vegetables will keep you full with just one slice of the pizza but the taste remains in for a longer hours.

pizza

With the above basic ingredients, a piece of 12” wholegrain pizza:

  • Seafood (2 shrimps) will give you 218 calories
  • Minced beef (25 g) will give you 273 calories
  • Minced chicken (25 g) will give you 264 calories

Looks great and sounds healthy!

Barley fried rice is an excellent dish that controls the insulin spike. Swap white rice for barley and enjoy the dish with chicken or beef or chickpeas. One serving of barley is cup-cooked (157 g) gives 193 calories. A teaspoon of olive oil or sesame oil adds a great flavor.

1 cup of cooked barley with:

  • 30 g beef and 50 g vegetables gives you 375 calories
  • 30 g chicken and 50 g vegetables gives you 354 calories
  • 30 g of chick peas and 50 g vegetables gives you 329 calories.

The following are examples of foods with low calories, sodium and fat but loaded with more nutrients, to keep you fit.

Breakfast for busy mornings

  • Hummus, veggie and pesto sandwich
  • Grilled chicken with light mayonnaise whole meal sandwich
  • Tuna and alfalfa with avocado spread sandwich

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  • Mixed vegetable noodles
  • Whole wheat tortilla wrap with egg and cheese

Healthy Lunch box 

  • Mushroom and chicken stir fry with rice
  • Beef and broccoli stir fry with brown rice
  • Quinoa mango salad Mixed vegetable salad with lemon, mint and honey dressing with whole meal pasta
  • Black pepper chicken with bean curd with  noodles
  • Celery, bean curd, red bell pepper stir fry with chili flakes and black pepper with rice

 

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  • Vegetable rice (1/2 cup rice and ½ cup vegetables, like carrot, spinach, broccoli, cauliflower, mushroom, peas, raw mango)

Dinner delights

  • Mixed vegetable and bean curd clear soup with rice
  • Rice with yellow bean and spinach
  • Mixed vegetable curry with roti
  • Okra with garlic and onion stir fry with rice
  • Steamed fish with lemon and ginger and rice

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  • Baked fish with rosemary and pepper with mashed potato
  • Whole meal spaghetti with seafood and basil
  • Eggplant sandwich with fruit salad and yogurt

 

 

To make your meal healthier focus more on whole meal, lean protein, healthy fats, fiber, low-fat dairy, fruits and vegetables and nuts. Cooking meat with equal amount of vegetables is a great idea to keep you full for longer. For example, French beans with diced chicken an excellent vegetable cum meat dish for dinner. For vegetarian instead of chicken either bean curd or mushrooms can make a colorful dish.

Exercise, of course every day minimum 30 mins.

To burn 130 calories, you can either:

  • walk for 30 mins or
  • cycle for 17 mins or
  • jog for 15 mins or
  • swim for 15 mins.

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Break the cycle

Cut back the “sit” time: Increase your “fit” time

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Many say, “ I don’t have time to exercise.”  It is a total lie…. Yes, you know the fact, but you refuse to accept!  Recent years, many people became overweight through a slow, gradual weight gain of 1 or 2 kg per year, especially, children. This demonstrates a slight imbalance of energy that results in weight gain over time, leading to health problems, such as heart disease and type 2 diabetes.

Need to extend yourself, everyday!

Break the cycle

Is life all about work, eat and sleep? Not exactly! There is something more important, you need to concentrate everyday-“Physical activity!” You must use your body tools everyday. You need to clean them and set them back in the right position, so that they are ready for movement, the next day. Movement is an opportunity! Seek opportunity to choose standing over sitting, walking over driving, and climbing the stairs instead of using elevator!

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Any movement count as physical activity: dancing, skating, gardening, cycling, climbing stairs, scrubbing floors, washing the car by hand, playing with kids. Anything that gets you moving, really is considered a good physical activity. In addition, you feel happy! Weave activity into your day by bicycling or brisk walking to commute to work, to go to the store, market, to drop and pick-up your children from school.

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You can maintain / reduce your weight when you are careful in how much you eat and how much you expend. It is about the awareness and making the better choices on both food and physical activity.

If you are taking insulin or under medication, do not go for vigorous exercise. Consult the doctor and exercise physiologists to learn if there is any specific exercise restrictions, before you start moving.

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Cutting back on “sit” time is just as important as increasing “fit” time.

Mind & Body

Try to meditate atleast 5-10 mins every day. Observing your breath by closing your eyes will help shift the mind from worries to a relaxed state.

Strike an energy balancing act: 

  • For energy balance and optimal weight, focus on nutrient dense foods like, fruits & vegetables, lean meats, low-fat dairy, whole grains and of course physical activity! 
  • Eat Breakfast
  • Practice portion control. Your plate should be half fruits & vegetables, a quarter lean protein/beans and a quarter whole grains.
  • Increase your water intake and decrease the sugary beverages.
  • Choose only one serving of dessert.

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If you take in less energy than your body requires, you lose weight. When you take in more than your body needs, you gain weight. You will be able to maintain a perfect weight by balancing your energy. Step outside when you can, for fresh air, sunlight and physical activity. Family activities makes the whole family fit & happy.

Movement is an opportunity not an inconvenience.

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References