starting the new year with a healthy sandwich!
Cooking meat over an open flame creates chemicals long suspected of increasing cancer risk. According to two studies, eating barbecued red meat may raise the risk of prostate cancer in men and breast cancer in post-menopausal women.
Here are some tips to keep in mind:
Choose skinless chicken and fish. They do not appear to raise risk.
Make kebabs with vegetables and fruits, which do not form harmful chemicals when flame-cooked.
Keep the temperature lower to lessen the smoke and flames that reach the food and raise the barbecue racks.
Flip with tongs or a spatula – a fork pierces food, releases juice and fat that leads to flare-ups.
Microwave meat before barbecuing to reduce time over the charcoal and use an oil-free marinade to hinder the formation of cancer-causing chemicals.
“Clearly this is a tough economic time, and a lot of families are hurting. So when we talk to parents, we talk about small changes for kids and things that don’t cost extra money. Like adding water and eliminating sugary drinks and sodas. That’s going to save money right there. Or adding a few more vegetables.” – Michelle Obama
Here’s the good news – It is possible to increase your body’s natural fat-burning process by simply changing your lifestyle in little ways. So, keep these points in mind to help you achieve your ideal figure without the pain!
1. Eat early
Eat the majority of your food earlier in the day. Dinner should be your lightest meal and try not to eat anything after 8pm or any later than three to four hours before bedtime. This helps your body process and burn the food when you are awake and moving around and burning more calories per hour.
2. Three times isn’t enough
The good news is that eating five to six small meals daily help keep your metabolism high all day. The effects are greatest when you do not allow more than four hours to lapse between meals. The key is not to eat more but to eat the same meal over longer periods of the day.
3. Count on calcium
Studies show women who drank at least three glasses of milk per day experienced weight loss of 70 percent more than those who didn’t. Calcium intake appears to increase fat burning and discourages fat from being stored in your cells.
4. Squeeze in more sleep
When you lose sleep, it also increases your insulin resistance and creates a hormonal imbalance that can slow your metabolism and increase your appetite.
5. Drink lots of water
Just by increasing your current water intake by 1.5 liters a day can help burn an extra 17,400 calories a year resulting in about a five pound weight loss. Drinking water also prevents overeating by filling you up. Iced cold water also makes the body burn extra calories to warm the water to body temperature.
6. Protein power
Lean protein sources such as non fat yoghurt, fish, cottage cheese, peanut butter and eggs help ward off hunger between meals. Adding some protein to each meal also helps by giving you an added metabolic boost.
7. Red hot chilli
Due to its unique thermal heat action, chilli increases metabolic activity promoting natural weight loss, increasing circulation and decreasing appetite. Among others, celebs Paris Hilton and Angelina Jolie have credited a drink made of water, lemon juice, maple syrup and chilli powder as the secret to their perfect figures.
8. Low fat isn’t no fat
Fat makes food taste better and makes you feel fuller faster and longer. So, at the end of the day, fewer calories are consumed. That is why eating a low-fat meal often leaves you hungry, unsatisfied and more likely to overeat. The key is in eating good fats such as monounsaturated, polyunsaturated and omega-3 fats. The fats to avoid are saturated and trans fats found in meat, dairy foods, coconut, chocolate and bake goods.
9. Go veggie once a week
Vegetarian meals tend to be low in fat and high in fiber, so they are the perfect option for calorie counters.
10. Relax and lose the excess
Being stresses increases your body’s production of cortisol, a hormone that increases fat accumulation and causes the body to deposit more fat in you abdomen, and increasing your appetite for sweet, fatty comfort foods. Instead of heading for the fridge, try going for a walk, playing with your kids or having a long soak in the tub.
Did you know that spending more time eating can actually help you lose weight? According to a study, one reason the French have lower obesity rates than the Americans is because they linger over their meals rather than gobbling them down.
Expert say eating slow may help trigger feelings of fullness, so you end up eating less.
1. Sipping water after each bite.
2. Putting your fork down between bites.
3. Use smaller plates (23 cm in diameter). Studies show that people to clear their plates, regardless of portion size or calorie content.
Do’s and Don’ts:
* Do set a good example for your child to follow. Have meals together and eat the same healthy foods.
* Do allow children to follow their natural appetites when deciding how much to eat.
* Do discourage snacking on sweets and fatty foods. Keep plenty of healthy foods such as fruits, raw vegetables, low fat crackers and yogurt for children to eat between meals.
* Do encourage children to enjoy fruits and vegetables by giving them a variety from an early age.
* Do ask children to help prepare meals. If parents rely mostly on fast foods, children may not learn to enjoy cooking.
* Don’t add unnecessary sugar to drinks and foods.
* Don’t force children to eat more than they want.
* Don’t give skim milk to children under the age of 5 unless your doctor prescribes it. At this stage children need the extra calories in whole milk.
* Don’t give whole nuts to children under the age of 5, who may choke on them but peanut butter is fine.
* Don’t use food as a bribe.