Slumped in a sea of chocolate egg wrappers, feeling like cocoa is coursing through your bloodstream and trying to remember what life was like before someone cracked open the Easter haul? We are here to bring you ashore and get you back on your feet, with these 5 simple tips for post-Lindt bunny revival.
Breakfast is not only our favourite meal but we believe it is the most important when it comes to maintaining a healthy weight. Be sure to include in each breakfast a protein rich source such as Greek yoghurt with some fruit, eggs, cottage cheese, wholegrain cereal or lean meat as this will help regulate the release of a hormone called insulin, which in turn will help keep you fuller for longer. Insulin is also involved in the regulation of glucose and fat metabolism and therefore keeping it tightly regulated is a key factor in long-term weight control.
Check out our protein-fabulous homemade baked bean recipe here:
https://thebitingtruth.com/project/homemade-baked-beans/
We all want to feel good and look good instantaneously, but unfortunately to get back on track for the long haul, there are no ‘miracle pills’ or ‘crash diets’ that work. As much as it may seem like appropriate penance for Easter egg-related sins, severely restricting yourself simply won’t cut it.
There are over 35 essential nutrients that all have vital functions in the human body. These nutrients are found in a variety of foods, grains and cereals, dairy, lean meats, fish, fruits and vegetables and so to ensure we obtain all of them, we need to be consuming a wide variety of foods.
If you do want to eliminate something, focus on cutting down on your intake of alcohol and processed foods.
We believe fibre is one of the most under-rated nutrients in our diets. Fibre has many ‘super-powers’ including its ability to regulate digestion and control metabolism, assist in lowering cholesterol levels and feed healthy gut bacteria.
Perhaps fibre’s biggest attribute is its role in helping us feel fuller for longer. There are many foods that are rich in fibre and consuming these foods at each meal and as snacks will assist with appetite control. Some quick tips for upping your fibre intake include: using wholegrain products such as wholegrain cereal, pasta, rice, bread and crackers. When baking, use wholemeal flour rather than white flour and include more legumes (e.g. chickpeas, lentils, kidney beans) in your diet!
How do you know if you’re getting enough fibre in your diet?
Women are encouraged to have 25g/day and men 30g/day. Take a look below to see roughly what that looks like:
Smart snacking is an essential part of attaining and maintaining a healthy weight and will ensure
you are not over consuming throughout the day. There’s really no need to cut out snacking altogether and we know snacking can form part of a balanced diet, providing you with a source of energy between meals as well as essential vitamins and minerals.
Here are a few things to keep in mind when it comes to snacking:
- Snack when you’re hungry. If you are snacking because you’re bored or frustrated, feed the urge with another activity such as getting outdoors for a quick walk.
- Watch the size. It is called a snack for a reason – it is not a meal! Portion controlled snacking will ensure you aren’t consuming excess calories.
- Wholesome, unrefined snacks are your friends. Choose fruits, vegetables, low fat dairy products (such as natural yoghurt) and whole grains. These foods are both high in fibre and have been subject to minimal processing.
- When you make them yourself, you know exactly what’s in them! For those of us that are on the run or are time poor, the Healthier Bites range available at Woolworths can be a convenient and nutritional way to ensure you are choosing a healthier snack option.
If you fall off the healthy eating bandwagon for one day, or have an unexpectedly big night, don’t simply give up and think there’s no redemption. Remember it’s your total energy balance over time that matters for the most part and it is OK to occasionally treat yourself – we are human after all and it is what you do when the wheels fall off that is the most important part!