Steps to Healthier Eating

9 Simple Steps to Healthier Eating

Changing your lifestyle to eat healthier may take less willpower than you think. Research has zeroed in on some simple changes people can make to avoid what happens to most adults – gradual weight gain over time. In studies, each of the following had just a small impact on weight-gain. But together, they can add up.

• Focus on every bite. This helps you recognise when you are full, and stop eating sooner. Try chewing slowly and putting down your fork between bites.

Source

• Use a smaller bowl or plate. In studies, people ate a lot more from larger containers.
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• Use a skinnier glass to help control portions. People poured more into short, wide glasses than into tall, skinny ones that held the same amount.
  
• Move healthier foods to eye-level in the cupboard and refrigerator. Move unhealthy foods out of sight.
  
• Eat in the kitchen or dining room. Skip dining in front of the TV.
  
• Quit or cut down on chips and fries. Chips and fries were linked to a gain of about a pound each year.
  
• Stop drinking sugar-sweetened soda. These drinks were tied to ¼ pound gained each year.
  
• Eat more vegetables, whole grains, fruits, nuts, and yoghurt. Eating these foods was actually linked to a small weight loss over time.
  
• Sleep between 6 and 8 hours a night. Those who did gained less weight than those who slept less than 6 or more than 8.
  

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Source:

American Cancer Society. '9 Steps to Eating Healthier.'
 Available at: http://acs.informz.net/admin31/content/template.asp?sid=41082&ptid=1250&brandid=3343&uid=773469285&mi=4792582&ps=41082 

Last Accessed: 28-nov-2015

Healthy Food for Kids

Healthy Food for Kids 

Imagine if your body was a fancy sports car. What kind of fuel would you put in it? Would you give it the best fuel you could buy or whatever was around? Your body actually is a little like a sports car. When you give your body good food every day, you have energy to grow and play. You get sick less often. You grow and become strong. If you give your body poor fuel, it won’t work as well. You might have less energy or get sick more often.

So what kind of fuel does your body need? Your body needs minerals, vitamins, fibre, fats and protein every day. Each of these foods has a different purpose.

Fun Facts about Healthy Food for Kids

1. Minerals make healthy skin and strong bones and teeth.

2.  Fibre helps your body digest food. It is found in vegetables, whole grains and fruit.

3.Vitamins help your body stay healthy and fight disease. Vitamins are found in fruit and vegetables.

4. Fats in milk products, meat and fish help your body build healthy nerves and fight off disease.

5.Protein, which is found in meat, milk products, beans and fish, builds muscles and repairs damage.

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Dietary Fibre Lesson 

Source: Kids Nutrition Facebook Page. Healthy Food for Kids. Posted 30/10/2015
https://www.facebook.com/Kids-Nutrition-469055966607108/?fref=photo

Lose Weight Now! Get Jogging!

Thirty minutes of jogging can burn 300 calories. Do that five days every week and you could lose almost two extra pounds per month (Source:How Many Calories? ‏@HowManyCaloriee )

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Combat Protein Powder Experience [Review]

Reason for consumption:

My focus is on building strength and decreasing my body fat. As such, I switched up my workouts by increasing my reps of body weight and weight-based exercises. I workout 3-5 days a week for a maximum of 30-minutes. I do one workout a day, either at 6 am or 6:30 am or 8 pm.
To help achieve this goal, I started consuming  Combat Protein Powder (net weight: 2 lbs. cost: $240) in snickerdoodle flavour for the past 3 weeks (Jun 3rd -20 Jun 2015).  My experience thus far includes:

Highlights:

1) Flavour-wise, it is tasty and free of an off putting flavour and after-taste.  It is on the sweet side due to the artificial sweeteners. ☻☻
(note: I mix 1 scoop with 1 cup water and add either 5 balls of frozen spinach and  or 1/4 cup rolled oats)
2) Blends well with a blender, however, manually it requires a lot of shaking to get to a smooth consistency.☻
3) Appetite is suppressed for about 4-5 hours.☻
 On the days I consume the protein shake, I am not hungry as often. 
4) Reduced soreness.☻☻☻
I have not experienced any major soreness post workout since consuming the protein shakes. I will take that as a sign that the protein powder is doing its job.

Downsides:

1) Bloating. ☹☹☹
The bloating I get with this protein powder seems to last for hours. I tried halving the dose of the protein powder and consuming it with a meal (rather than by itself, directly after my workout) and the bloating still occurs. I tried consuming it once a day instead of twice a day and the bloating still occurs.
2) Sugar cravings.☹
Whenever, I consume a protein shake especially in the morning, I get an intense urge for something sweet before lunch (12 pm). This craving is not satisfied with fruit. (The fruits I have been munching on are bananas, julie mango, watermelon and or frozen strawberries)
3) Weight gain.☹☹☹
According to my scale I have gained about 5 lbs in 3 weeks. Honestly, I'm not sure if the weight gain is due to the bloating alone or a slight increase in muscle mass. 
4) Thirsty. ☹
My thirst level increases when I consume a protein shake. Normally, my water intake is usually good seeing that water is my primary beverage of choice; I rarely consume fruit juice, coconut water, carbonated beverages (soda), alcoholic beverages or hot tea (cocoa/malt drinks).

In all, I am not completely satisfied with this protein powder because the bloating is ridiculous. I will be on the hunt for another protein powder without artificial sweetener. In the meanwhile,  I will resume training but without the protein shake.

Thank you for reading! 
Hope you enjoyed the post.

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