Calorie Counter: Chicken Parts

Now that you are aware of the calories (fat and protein). Which part of the chicken do you enjoy?

Quit Sugar Cravings!

Eat greens every day. 

Daily consumption of green plant foods helped curb the urge for foods such as sweets and chocolate, according to a 2014 study in the journal Appetite.

Read more: How to Beat Cravings. Lifescript.  http://www.lifescript.com/health/centers/binge_eating_disorder/slideshows/how_to_beat_food_cravings.aspx?utm_source=aol&utm_medium=syn&utm_campaign=health

Grain Confusion Part 2: Whole-Grains

The Grain Series:

 Refined Grains, Whole Grains, Gluten-Free Grains, Ancient Grains and Grains with Gluten

Messages such as " Reduce consumption of refined flours and refined grains by switching to whole-grains"  are everywhere. Before, switching up your diet let's get to know the grains that are refined and those that are whole-grain. 

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All grains start out as a whole-grain containing the bran, endosperm and germ (see whole-grain image above). Due to processing, the bran and germ parts are often removed, resulting in the whole-grain becoming a processed or refined grain. 

The primary issue with this is that, at least 60% of the nutrients in grains are found within the bran and germ. Nutrients such as zinc, vitamin E, phosphors, potassium, thiamine, folate amongst others. Non-nutrient fibre is also found.  When these two parts are removed, the nutrient value of the grain is reduced and can lead to nutritional problems when the overall diet is unbalanced. 

Grains to limit

Grains to enjoy

Nevertheless, the following posters below contain a list of commonly eaten refined grains  and their whole-grain form.

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THE BIG PICTURE

Reduce consumption of refined flours and refined grains by switching to whole-grains such as whole-grain pasta, brown rice, whole-wheat cous cous, whole wheat breads, whole-grain cereals

Check out the Pinterest Board for some Whole-grain supermarket finds:

Brown Rice; Black Rice; Wild Rice; Whole-Grain pasta; Pasta with bran added; Steel Cut Oats; Whole-wheat Cous Cous; Brown Rice Crackers

Thank you for reading! 

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West Indian Rules to Eating Healthy

• Keep added sugar in the diet to no more than 25 grams a day by eating foods that do not require you to add sugar/sweetener.
  
              ✑ Suggested Reading: Sugar, Sugar, Sugar! Sugar! Too Much is Bad for the Brain
  
  
  
• Eat the skin of fruits and cooked vegetables, when applicable.
  
  
• Reduce consumption of refined flours and refined grains by switching to whole-grains such as whole-grain pasta, brown rice, whole-wheat cous cous, whole wheat breads, whole-grain cereals. 

                    ✑ Suggested Reading:  Grain Confusion Part 2: Whole-Grains    

               

• Choose oils/fats wisely and use them sparingly. Preferred fat/oils: full-fat butter, ghee, coconut oil, sesame oil, cold pressed olive oil, avocado and olives.
  
  
• Incorporate ample amounts of vegetables into all main meals consumed daily. Remember all forms of vegetables count, except fried. Click for 1800 kcal Sample day 
  
  



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• Incorporate ground provisions and starchy fruits into your diet as a main staple rather than a side dish.                                                                           

• Incorporate cooked legumes; beans, peas and pulse, into your daily, diet. E.g. stewed beans, roasted channa,  toasted split peas and tofu
• Eat fish, poultry, rabbit instead of red meat, meat analogues, hydrolysed protein, protein isolates and processed/luncheon meats filled with mechanically separated meats, sodium nitrates (corned beef, salami, bolgna, tinned sausage, hot dog sausage, bacon etc.)
  
  ✑ Related article: Processed meats do cause cancer - WHO
• Consume at least 3 cups of plain unsweetened water daily.
  
  
• Eat wholesome foods from all food groups throughout the day.  You do not have to eat foods from all food groups at every meal but ensure you get a portion of food from each of the 6 groups, daily.

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Keep these rules in mind when you start your day.
This ensures your body is filled with the nutrients needed in the right amounts. 

 Always seek help from a professional if you are having difficulty in eating healthy.

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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.

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• 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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Which step will you be adding to your daily routine?

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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

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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