Easy Tips, Hints and Ideas for eating just a little bit healthier

A baked potato is low in fat, - the butter, sour cream and bacon bits sure as hell aren’t.  But they sure do increase your chances of blowing that top button off your waistband!

Try salsa, low-fat cottage cheese and shallots, as a topping or scrap the humble potato altogether and have roasted or mashed sweet potato, (no cream, milk or butter required) it’s delicious and you don’t need any toppings.  Bit of salt and pepper and you’re set.

 
If you typically pour gravy on your dinner, really limit the portion, if you love it that much.  Or alternatively, choose a chutney instead. The other night I tried Tzatziki Skinny Dip, Shaun thought it was okay, and I loved it.  Just a little bit – remember it’s all about PORTION CONTROL
 
Avoid excessive bread consumption, but if you love your bread roll, get multi-grain, and DON’T butter it!  Steer clear of white bread. White bread has a high-glycemic carbohydrate content.  This tells your body to increase the release of the hormone insulin. Insulin delivers the fuel from food to the muscles and stores it as fat.

The older we get the less carbs we need, so go easy on those carbs and ‘up’ the protein and good fats.

 
Resist the temptation to pile heaps of cheese on your plate, on top of salads, in your sandwiches and other meals.  Try low fat parmesan, but only a bit.  It has higher protein content than most cheeses and it’s got a nice kick to it.  Remember:  it’s all about portion control.
 
Christmas fruit is freaking amazing and I really have to control myself, too much fruit is NOT good for you.  One to two serves of fruit a day is plenty. One glass of fruit juice equals two serves at least.
 
Before you head out, or sit down to lunch or dinner, get some water into you.  Two big glasses straight from the tap.  (Bottled water is a rip off).   Sometimes, more often than not, when you think you’re hungry, you’re actually dehydrated!  So fill up with some water, wait 10 minutes then go for the food.  Don’t fall for the marketing genius of Gatorade, Endura, Extend, Vitamin Water, and all the other bullshit.  Tap water is all you need.  You only need electrolyte additives (isotonic or hypertonics) if you have just done a marathon, triathlon, cycled 80km plus, swam 20km or more or you have suffered gastro.

Water should be near you at all times of the day.  I do water dosing.  I continually drink water in small amounts throughout the entire day, especially in summer, in humid conditions and when exercising.  It’s surprising how well your body will recover from a workout if you ‘water dose’ continually throughout your day.  Too much water in one hit, is NOT GOOD.  Try ‘water dosing’.

If you are unsure about serving sizes please check out http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n31.pdf

Any questions, please free to ask me, if I can’t help you, I’ll find you the information you require.  No information will be given without scientific foundation.  I actually do give a damn about you J

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