Health

GI JANE GI stands for glycaemia index. This is a method of numbering carbohydrate foods to tell you if a particular food will make your blood sugar levels rise very quickly, moderately or vary slowly. Low GI foods release energy more slowly than high GI food. Here are some of the benefits of eating the GI way: Feel fuller for longer Boost energy levels Re-fuel your carbohydrates stores after exercise Reduce cravings Control blood sugar and insulin levels Manage weight Lose weight TOP TEN LOW GI FOODS Sweet potatoes Beans Rye bread Peppers Brown basmati rice Strawberries Dark chocolate Brovvoli Pasta Lentils REMEMBER IT WELL Eating a healthy, balanced diet throughout your life will keep your memory in top condition. Eating fish associated with a decreased risk of developing Alzheimer’s disease, and gingko biloba supplements are believed to improve memory and boost brain function. DIET PERFECTION Diet is defined as ‘what you usually eat’ not ‘what you eat when you want to lose weight’. the ‘diet’ that’s best for you is the one that you can maintain for life. STRICKING A BALANCE A balanced diet should consist of a variety of foods: lots of fruit, vegetables and starchy foods such as wholemeal bread and wholegrain cereals: some lean protein foods like meat, fish and lentils: and some low fat dairy foods. You should also leave room for the odd treat. THE D WORD Never say things like ‘I’m on a diet’ or ‘when I come off my diet’. diet is not a train going up and down a track: it’s a one-way trip to a healthy lifestyle, which you will only achieve by making changes to your current lifestyle without looking back. PERFECT PLATE Fill half your plate with salad or vegetables, a quarter with lean protein and a quarter with carbohydrates. Keep sauces on the side so you can control the amount you eat. SEE-SAW You will lose more weight some weeks than others. This doesn’t mean your doing something wrong its simply the nature of weight loss. For every week you remain the same weight, just remind yourself that the weight you’ve already lost is gone forever. TAKE YOUR TIME Spend plenty of time over your meals. The brain needs 20 minutes to register when your stomach is full, so take at least this much time over meals to prevent overeating. Take small bites, chew slowly and put down your cutlery between each mouthful. FILL UP, NOT OUT Eating a diet rich in fibre will fill you up for longer and keep your calorie intake down. Swap chips for baked potato, biscuits and cakes for fruit and fill up your plate with vegetables and salad at mealtimes to boost your fibre and overall nutrient intake. The more colourful the vegetables the more nutritious they are! ARE YOU REALLY HUNGRY' If you feel like you need a snack, decide if your really are hungry before eating. Have a drink of water- your body often mistakes thirst for hunger. Don’t eat out of boredom or because your feeling emotional. Think about whether you really need this snack. More often then not, the answer will be no. BIT BY BIT Small changes can alter your whole life. Plan three changes you can make right now - for instance, snack on fruit instead of biscuits or crisps: eat more vegetables: and swap white bread for wholegrain. When these have become everyday habits, move on to more small changes. EAT IN PEACE Reading, watching television or even talking during a meal all distract you from eating, so the likelihood is that you will overeat. Think about what u are eating and enjoy every mouthful. Eat slowly and stop eating when you are full. NIP NIBBLING IN THE BUD Nibbling and picking at food happens without you even realizing it. So the first step to stopping is to be aware of when you are doing it. Write down every single thing you eat, even when you only nibble on something, and you’ll soon be able to identify why the weight is not falling off as fast as you’d like. STRESSED OUT' GET ACTIVE Instead of comfort eating during stressful times, do some exercise. When you eat a high-fat or sugary food, chemicals called endorphins are released, making you feel good. Endorphins are also released during exercise, so choose to burn calories, lose weight and feel fantastic instead of consuming calories and possibly gaining weight. CIAO, BELLA If your eating Italian food, steer clear of garlic bread, creamy sauces and risotto, which is cooked in lots of butter and cream. Avoid dishes like ‘frito’, ‘ alfredo’, ‘carbanara’ or ‘pepperoni’ in their descriptions. Start with minestrone soup, salad opt for a tomato-based pasta dish or share a thin crust pizza with vegetables toppings. INDIAN SPICE Avoid dishes made with cream or coconut, such as korma: a yoghurt or tomato based sauce is a better option. Tandoori dishes are a great choice because they are baked in an oven with spices but no sauce (or sauce comes on the side so you can control it). Dishes containing chick peas and lentils also get the thumbs up. Order rice or naan food sides but not both. CHINESE WHISPHERS Avoid fried rice and crispy noodles and dishes with ‘crispy’, ‘battered’, ‘fried’, ‘ dumpling’ or ‘satay’ in their descriptions. Sweet and sour dishes are high in sugar and so are not GI friendly. Stir-fries made with hoi sin, served with rice or noodles are good choices. Go easy with the soy sauce though, as your dish is already likely to be high in salt. SANWICH SAVIOUR Always request brown bread instead of white. Have a small amount of spread or mayonnaise but not both, or skip these and go for low -fat dressing or mustard instead. Choose lean protein fillings like turkey, ham, chicken or tuna, egg, cottage cheese or swiss cheese. Pile on plenty of salad. MAKE A COMEBACK If you’ve started off your eating plan in a big way, you may feel out of control and unsure of how to get back on the healthy eating wagon. Think about how you’re feeling, and next time you’re temped to stray, ask yourself if that packet of biscuits is worth the feeling of guilt afterwards. TAKE RESPONSIBILITY Ultimately, you are the only one who can make things happen for you. That means you are the one who has to make the plan; you are the one who needs to eat healthy and exercise each day; and you are the one who will have to overcome the hurdles to reach your goals. No one else can do this for you, so don’t blame other factors for getting in the way. YO-YO IS A NO-NO Yo-yo dieting is where you chop and change from one (usually faddy) diet to another. This will throw your metabolism into chaos, and any weight loss on one diet is likely t be gained - with a bit extra - on the next one. Choose an eating plan that suits you and stick to it. This way, you’re more likely to be successful. SIMPLY THE BEST There’s no such thing as the best exercise or the best way to work out - nor is there a best time of day to exercise. Its up to you to establish what suits you and when it suits you best to exercise. Your body will adapt to your fitness routine after a few weeks, so do vary your workout occasionally. VACUUM WITH VIGOUR Have a vigorous cardiovascular workout with the vacuum cleaner, squeeze your buttocks to tone them when you’re ironing and clean your windows with both hands to strengthen your arms and shoulders. FUELLING UP Plan your eating around your activity: If you exercise early in the morning, have a light breakfast of some wholegrain toast or small bowl of cereal before setting out. Wait at least an hour after a main meal before exercising. Drink plenty of water during and after exercise. Eat a light snack within half an hour of exercising. A banana, cereal or yoghurt are good choices. IN FITNESS AND IN HEALTH Here’s what not to do: Don’t undertake a more intense activity than usual or exercise for longer periods than you’re used to. Don’t life heavy weights if you haven’t done so before Don’t ignore warning signs, like niggling pains, no matter how small they are. Don’t exercise in extreme temperatures Don’t exercise if you’re not feeling your best. TOP FIVE WAYS TO BURN 100 CALORIES Play football for 15 minutes Walk briskly for 16 minutes Vacuum the house for 20 minutes Walk up and down stairs for 10 minutes Wash and polish the car for 20 minutes JOIN THE PARTY CIRCUIT Surrounding yourself with close friends and family will help you enjoy a healthier life. Friends encourage people to look after their health and can reduce feelings of anxiety ad depression whenever the going gets tough. LAUGHTER: THE BEST MEDICINE Laughing boosts blood flow, and researchers say that 15 minutes of laughter a day as well as regular exercise could reduce your risk of cardiovascular disease. Laughing has previously been found to help fight infections, relieve hay fever, ease pain , lower stress levels and control breathing. TOP TEN FOODS FOR HEALTHY SKIN Kiwi fruit Avocados Blackcurrants Salmon Green tea Water Yoghurt Tomatoes Oranges Walnuts AND FINALLY Once again - drink water! The importance of drinking water for good healthy really can’t be emphasized enough. Hopefully, after mentioning water in every chapter of this book, I’ve convinced you to drink 2 litres (3 ½ pints) of water each day. it’s the easiest and most effective health tip of all.