Happy Thursday All! It’s Friday Eve!
Chef P has the day off tomorrow so we’re heading to Borough Market in London by train! We were there just before Christmas last year, so at least I know what to expect and what I can get there!
I’ll talk about that in another post, but for today, I’m going to give you some food and fitness tips and just some general well-being tips; well probably more food tips, but it’s nice to throw something different in once in a while. 🙂
¤ Stop Smoking! Probably the number one thing you really should do. Women who stop smoking by the age of 30 reduce their risk of dying of tobacco-related diseases by 97%. Quit by 40 and your risk is reduced by 90%. Stop Smoking Day here in the UK is March 13….next week. What a perfect time to give it up for good!
¤ Drink your H2O. Water is a secret weight-loss weapon. Dehydration slows your metabolism and stops fat burning. But 10 minutes after drinking 500ml/17fl oz. of cold water, your rate of calorie burning rises by 30% and peaks after 30 minutes. Nearly half of that comes from your body trying to heat the water.
¤ Enjoy your food. Don’t just woof it down! A recent paper published in Obesity found those who chewed their food properly, keeping it in their mouths for up to eight minutes(!) before swallowing, ate less. Chewing properly also helps release nutrients from the food, so you don’t need to eat as much to absorb the right amounts.
¤ Eat Pasta! White pasta has an undeserved bad image: The Mediterranean diet uses white pasta and is one of the healthiest diets in the world. It proves you don’t have to give up your favorite foods to eat healthy. Pasta is high carb, but low on the Glycemic Index, because the starch molecules are encapsulated in a unique way in the pasta dough. However, don’t overcook it as this breaks down the structures, raising the GI.
¤ Keep a food diary. Keeping a food diary can help you lose weight. If you’ve had a bad week, you can go back and pinpoint where
you screwed up it went wrong.
¤ Cut down on the saturated fats. Yes, we’ve heard this before, but this is great for keeping your heart healthy. Even though you cut out the saturated fats, your body still needs fat so you need to consume the good ones, in particular the oils found in avocados, nuts, sees and evening primrose oil.
¤ Try coconut oil. Coconut oil is great in food and has so many benefits. It doesn’t degrade at high cooking temps, unlike many other oils and you can even use it in smoothies. It’s high in lauric acid – a good thing (a type of saturated fatty acid – also a good thing), which can speed up metabolism and great for your joints. Go for an extra-virgin, raw, cold-pressed oil to really benefit your health.
¤ Avoid drinking water with dinner. Too much fluid can dilute the digestive enzymes in your mouth and stomach, making them less effective. Aim to drink 30 minutes either side of your meal. An occasional glass of wine with dinner is fine, but sip it slowly to make the most of it.
¤ Get some sleep! Lack of sleep contributes to obesity as it affects the amount of calories we eat the next day. Different hormones affect men and women after a poor night’s sleep. The hormone ghrelin rises in men, increasing their appetite, and the satiety hormone GLP-I falls in women, so they don’t feel full after eating.