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29/2/2016 0 Comments Think Skinny ! So how do skinny people do it ? Chances are you know of someone who seems to effortlessly control their weight, while you may struggle with yours.
So what healthy eating and healthy lifestyle habits do these individuals have that keeps them slim with seemingly very little effort? Would you like to control your weight for good? These are the common lifestyle habits that these people share: 1) They do not ‘diet’ They are not concerned with the latest diet fad. Evidence suggests that slim people consume a basic healthy and balanced diet. The problem with diets is that they tend to create a feeling of restriction and deprivation. This can lead to an excessive focus on food and eating, fueling binges and an obsession with food which basically negates any benefits associated with the original diet. The bottom line here is that if a diet feels restrictive, it is unlikely to help you with weight control in the long term. It is best to create healthier eating habits for life. Diets don’t work. An authentic Mediterranean diet incorporates the basics of healthy eating. 2) They exercise, a lot Skinny people and individuals who lost weight and kept it off, exercise for at least an hour each day. That may equate to a 2000- plus calorie burn every single week. 3) They eat plenty of fruits and vegetables No surprises here — they eat 7-10 servings or 3 1/2 - 5 cups of fresh fruits and vegetables every single day. The daily recommended intake is a minimum of 2.5 cups of vegetables. The more fresh produce you add into your diet, there is far less room for other high calorie foods. You naturally eat less of them and in smaller quantities. 4) They think quality over quantity This is one to note! Long term weight control is not about focusing on what you should not eat. It is about enjoying good quality food, high calorie or not. It means enjoying a small serving of good quality cake, rather than eating an entire packet of biscuits. Good quality dark chocolate or a glass of red wine. Practice mindful eating … stop and think before you put something into your mouth. Is it worth the calories? It is not just the calories that we should think about. Is it beneficial to our health? 5) They shop smart Inspecting your grocery bill is one of the easiest ways to check the quality of your diet. If processed, high fat snacks in colourful packaging are about 2% of the items then you’re doing well! On the other hand, if you regularly buy these junk foods, then you’ve lost the battle. If you buy them, then you’re eating them. If you know you should not be eating them for either weight loss or health reasons, then you’ve got to get honest with yourself and stop buying them… and don’t use the kids as excuses. They shouldn’t be eating them either! 6) They cook at home Meals prepared at home are healthier and have considerably less calories than take-out meals. Many popular lunches bought in restaurants or take-outs can contain almost double the calories of the same meal you prepare for yourself, while restaurant meals can contain an entire day’s worth of calories. If you simple must buy food, make sure you make healthier choices and get a quinoa or tuna salad. Cooking at home is an easy step towards weight control. 7) They stick to their healthy eating habits It does not matter if it is Christmas, a major birthday, or winter time. Individuals who control their weight maintain diet structure. There is no such thing as taking a day or even a week off their diet, rather there is a one off heavier meal or occasional treat, and the normal diet resumed straight after. 8) They eat healthier snacks Forget packaged snacks, low fat treats and processed foods. Snacking means something light and nutritious for those in control of their weight. Fruit, veggies nuts and goat’s yoghurt or cheese are all great choices for snacks. 9) They don’t do food guilt Forget diet talk and cycles of deprivation and bingeing depending on what you have eaten. Food is not used to soothe emotional states and there is an understanding that at times we will overindulge and consume higher fat, higher calorie foods, but it all evens out eventually. There is no guilt or compensatory behaviours associated with eating. It all comes down to healthier habits, the occasional treats and balance. 10) They watch their weight Skinny people watch their weight. They may weigh themselves or, just simply feel how their clothes fit on them. This means that you notice when you start putting on weight and you do something about it. You can respond quickly and take the steps required to reverse weight gain, before it becomes significant.
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In a recent study comparing the nutritional and antioxidant values of ten different types of nuts, surprisingly pecan nuts came first, followed by walnuts and pine nuts came last.
The top five healthiest nuts are pecans, walnuts, hazelnuts, pistachios and almonds, followed by peanuts, cashews, macadamia nuts, Brazil nuts and pine nuts. Nuts are underrated as nutritious snacks . They have been linked to lower cholesterol, improve heart health, great for weight loss, and even lower cancer risk. Most people are afraid of consuming nuts due to their fat and calorie content. It’s a shame as a small handful of nuts can pack your diet with satiating protein, fiber, unsaturated fats and important vitamins, minerals and antioxidants. Nuts are so packed with antioxidants they’re adding nut powders to meat to keep it from spoiling longer. Here’s how you benefit your health every time you snack on a handful of nuts: #1 Pecans Pecans improve your heart health and are among the most antioxidant-rich nuts. They may help prevent plaque formation in your arteries. In the a study published in the Journal of Nutrition, it stated that consuming pecans can help lower LDL cholesterol levels by as much as 33 per cent. Pecans also protect your brain. The vitamin E found in the nuts could delay progression of degenerative neurological diseases like amyotropic lateral sclerosis (ALS), also known as Lou Gehrig’s disease. #2 Walnuts Walnuts contain the most antioxidants of all nuts which help protect your body from the cellular damage that contributes to heart disease, cancer, and premature aging. They also have the highest amounts in omega-3 fatty acids, which fight inflammation.. Walnuts are a wonderful alternative to eating fish. The manganese content in walnuts may also reduce PMS (premenstrual symptoms). #3 Hazelnuts Hazelnuts are notable for their high levels of monounsaturated fats, which can improve cardiovascular health and help to manage type 2 diabetes. They’re also high in the antioxidant vitamin E, which may prevent cataracts and macular degeneration, maintain healthy skin, and reduce risk of dementia. #4 Pistachios Pistachios are the skinny nut, with less than four calories each. Eating them from the shell slows down the pace that you eat them and hence the snack lasts longer and you eat less overall. The University of Texas M. D. Anderson Cancer Center researchers found that eating two ounces of pistachios daily may reduce lung cancer risk.Pistachios are rich in the antioxidant gamma-tocopherol, a form of cancer-fighting vitamin E. They are packed with potassium, a mineral essential for a healthy nervous system and muscles, and are a good source of vitamin B6, which can lift your mood, fortify your immune system, and more. #5 Almonds Almonds are good for your gut as they contain the most fiber compared to the other nuts. They are also a very rich source of vitamin E, a powerful antioxidant. Almonds assist weight loss. In one International Journal of Obesity study, when two groups of obese adults followed low-calorie diets for six months, those who included almonds in their weight loss plans lost more weight than those who ate more complex carbohydrates. Other research shows that almonds are especially healthy for people worried about their blood sugar: Those who ate about 20 percent of their calories from almonds for four months saw their bad LDL cholesterol drop and their insulin resistance decrease compared to a control group who didn’t eat them. Almonds also raise levels of good bacteria in the gut which then improves the body’s immune system. #6 Peanuts Peanuts actually grow underground and, despite their name, are actually legume. Peanuts are abundant in the vitamins niacin, folate, pantothenic acid, thiamin, riboflavin, choline, Vitamin B6 and Vitamin E and rich in minerals like magnesium, phosphorous, potassium, zinc, iron, copper, manganese and selenium., making them a great energy food for athletes. Studies have found eating peanuts five times a week decreased heart disease and reduced the risk of diabetes, gallbladder disease and colorectal cancer. They also help to lower blood pressure. Peanuts contain the potent antioxidant reservatol which has anti-aging properties. Peanuts have also been shown to reduce cholesterol and have heart-protective effects. It is best to find a source of peanuts which are free from the mold aflatoxin which may cause liver cancer. A healthfood store may be your best bet. #7 Cashews Cashews are particularly rich in iron and zinc. Iron helps deliver oxygen to all of your cells, which can prevent anemia, and zinc is critical to immune health and healthy vision. Cashews are also a good source of magnesium: One ounce provides almost 25 percent of your daily need. Magnesium may help improve memory and protect against age-related memory loss, according to a study in the journal Neuron. Also a handful or two of cashews keeps depression at bay as it boosts tryptophan levels. #8 Macadamia Nuts Macadamia nuts are the most calorie dense nuts yet they contain the largest amount of heart-healthy monounsaturated fat (MUFA) per serving. This ‘good fat’ lowers LDL ‘bad’ cholesterol levels and blood pressure. A Pennsylvania State University study (funded partly by the Hershey Company, which owns the Mauna Loa Macademia company) found that people who added macadamia nuts to their diets reduced their triglyceride levels, total cholesterol, and LDL cholesterol by nearly 10 percent. #9 Brazil Nuts Brazil nuts are potent cancer protectors ! Just one Brazil nut packs more than 100 percent of the daily value for the mineral selenium, which may help prevent certain cancers, including bone, prostate, and breast cancer. A recent study in the Journal of Medicinal Food suggests that the selenium found in Brazil nuts, along with soy, may help fight prostate cancer by inhibiting the growth of cancerous cells. However, don’t overdo it on Brazil nuts: High levels of selenium can be harmful, so eat no more than 3-6 nuts a day. #10 Pine Nuts Pine nuts may help with weight loss because they contain pinolenic acid, which triggers the release of an appetite-suppressing hormone. They are also a good source of magnesium, which may help boost energy and fight fatigue. Pine nuts contain anti-aging antioxidants and nutrients that support heart and vision health How much should you eat per day ? Not more than a couple of handfuls a day. Nuts are always best eaten raw and on an occasional treat to be eaten roasted. Roasting has been found to damage nutrients in nuts, including decreasing the availability of beneficial fatty acids and amino acids. A better option would be nuts that are hot-air dried at temperatures of 82C or less, which should help to minimize any potential heat-related damage. An even better option is to consume nuts raw, and soak them first for 8-12 hours. Phytic acid, which is found in the coatings of nuts and seeds, is an "anti-nutrient" responsible for leeching vital nutrients from your body. Soaking nuts will help to get rid of the phytic acid and enzyme inhibitors, which can interfere with the function of your own digestive and metabolic enzymes, in the nuts. To make them more palatable, you can use a dehydrator to improve the texture. Enzyme inhibitors in nuts (and seeds) help protect the nut as it grows, helping to decrease enzyme activity and prevent premature sprouting. When nuts are soaked, the germination process begins, allowing the enzyme inhibitors to be deactivated and increasing the nutrition of the nut significantly, as well as making them much easier to digest. One exception is with macadamia nuts (and other white nuts), which have only negligible amounts of enzyme inhibitors, so soaking is not as necessary. If you prefer to eat nuts and seeds roasted, do so yourself so you can control the roasting temperature and time. |
AuthorBarbara is a qualified Holistic Nutritionist MSc., offering Health, Nutrition & Lifestyle Counseling. She gives Healthy weight loss advice and promotes the Mediterranean diet. She is the author of the Med Life Diet - creating healthy lifestyle habits and attitudes for life ! Archives
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