mass index and perform better during the day than those who do not eat anything. Breakfast provides you with energy for the rest of the day and can reduce the amount of snacking that takes place throughout the afternoon and evening. Breakfast meals do not have to be fancy – in fact the simpler, the better. Try having a bowl of whole grain cereal with a few spoonfuls of yogurt and some fresh fruit – it can make a big difference towards achieving weight loss goals. Liquid Calories Liquid calories are some of the most dangerous because they go down easy and do not have any impact on appetite. Pop, artificially flavoured fruit juices, flavoured coffee beverages and the like, are high in sugar and contain many empty calories. They do not have any nutritional value that contributes to a feeling of fullness. Instead of artificially flavoured fruit juices, look for juices that have a high content of real fruit juice. Yet, still limit the amount that is consumed. Pop should be avoided at all costs; however, there are sodas on the market now that are sweetened with stevia, a plant-based sugar substitute that doesn’t contain any calories. That being said, beware of “sugar-free” and “zero-calorie” beverages. Mass market sugar-free, lowcalorie beverages are most likely sweetened with aspartame or sucralose, both which can contribute to adverse health effects and can do more damage than a few extra calories will. Xylitol, Erythritol, and stevia are all safe plant based sugar substitutes that are excellent alternatives to aspartame or sucralose. Try This, Avoid That The best way to maintain a healthy diet and a healthy weight is to choose nutritionally dense foods. Opting for foods that are high in fibre, protein, vitamins, and minerals will help to reduce the total amount of food that is consumed in a day. Substituting produce for sugary snacks or chips will result in a more sustained feeling of fullness because of the high
amount of fibre found in fruits and vegetables. Additionally, produce is low in calories and fat whereas most snack foods are high in fat, calories, and sodium. Whole grains will also create a feeling of fullness and will provide long periods of sustained energy. In contrast, white flour, white sugar, and other refined carbohydrates cause blood sugar to spike, leaving behind sugar cravings and an increased appetite. Beware of items claiming to be low-fat or low-sugar. As previously discussed, sugar is often replaced with chemicals that can cause significant harm to the body if consumed regularly. Items touting a low-fat label may contain a variety of other high impact, refined carbohydrates that are included as a substitute for the fat. Any product containing hydrogenated oils should be avoided completely. These oils are where trans fats come from, which contributes to high cholesterol and heart disease. It may seem strange for a healthy diet to include fat, however fats are essential to good health and our bodies can not operate without them. In fact, it has been proven that a diet high in healthy fats can actually help maintain healthy body weight. The key is to use good fats that will contribute to overall wellbeing like olive oil, flax oil, fish oil, coconut oil, and hemp oil. A great place to start is by making your own salad dressing at home using these oils. Not only will this eliminate the use of less nutritious vegetable oils used in store bought dressings, but it will also give the salad a boost of heart healthy omega 3 fatty acids. These oils can be used in a variety of different cooking indications, however, with the exception of coconut oil, they should be exposed to minimal heat to ensure that the nutrients remain intact.
create a routine that can reduce the urge to snack and overeat. First, establish a cut-off time at night for snacking. A good time is around eight o’ clock. After this time the kitchen is off limits. Second, keep the kitchen stocked with healthy foods. Eliminate any products that may create temptation and instead keep the shelves full of fruits, vegetables, and whole grains. To curb a sugar craving, try frozen yogurt or tea with honey. Third, keep an eye on portion size. It may be helpful to use smaller plates and bowls to control the amount of food being consumed. Finally, watch how many “extras” are added on to a meal. Things like sauces, dips, and toppings may seem harmless but can contribute to a lot of extra calories. Losing the extra pounds and maintaining a healthy weight shouldn’t be about fad dieting or restricting oneself to only drinking prune juice for three days. It should be about committing to a lifestyle that supplies the body with the nutrients it needs to be energetic, productive, and satisfied. Diets do not provide long term stability – only a dedication to overall health will fulfil this January’s New Year’s weight loss resolutions.
Healthy Habits Losing weight and keeping it off is primarily about discipline. Implementing a few good habits will
the good life The Magazine of Nature’s Fare Markets | 5