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Wednesday, December 24, 2014
Thursday, December 4, 2014
How To Eat Healthily Without Getting Bored
The persistent allegation about eating healthily is that it means a boring diet filled with tasteless rabbit food, and no fun ever again. This has been the cause of many a broken diet, and will no doubt continue to dissuade people from healthier lifestyles. And the worst thing about it is that it really is not true. Eating healthily and enjoying it depends on looking a little beyond the obvious options.
At your local supermarket, it is not that hard to spot the unhealthy options, as they are usually packaged excitingly, with pictures designed to make you think that the food inside the packet will be delicious and enthralling. Meanwhile, the healthy options are packaged as you would expect them to be – plain packets and a sober typeface on the label.
But eating healthily is not about just picking out the stuff that is labelled in a boring way. It is about considering what makes a food healthy. Being prepared to be a little more ambitious in the kitchen helps. Many of us don't have much time for cooking, so putting a ready meal in the microwave becomes the easy option. If you cook from natural ingredients you can lose weight and feel better, so making the time to cook is a good idea.
You don't need to stand over a hot stove for hours in order to make a healthy meal. You can make a good sandwich with wholemeal bread, tuna and some salad which, if seasoned correctly, can taste better than anything you'll buy at the deli counter. What's more, it will only take a few minutes to do.
At your local supermarket, it is not that hard to spot the unhealthy options, as they are usually packaged excitingly, with pictures designed to make you think that the food inside the packet will be delicious and enthralling. Meanwhile, the healthy options are packaged as you would expect them to be – plain packets and a sober typeface on the label.
But eating healthily is not about just picking out the stuff that is labelled in a boring way. It is about considering what makes a food healthy. Being prepared to be a little more ambitious in the kitchen helps. Many of us don't have much time for cooking, so putting a ready meal in the microwave becomes the easy option. If you cook from natural ingredients you can lose weight and feel better, so making the time to cook is a good idea.
You don't need to stand over a hot stove for hours in order to make a healthy meal. You can make a good sandwich with wholemeal bread, tuna and some salad which, if seasoned correctly, can taste better than anything you'll buy at the deli counter. What's more, it will only take a few minutes to do.
Monday, November 24, 2014
Can You Be A Healthy Carnivore?
There is something strange about the phrase “healthy eating” that allows it to translate between the speaker's mouth and the listener's ear into “eating nothing but vegetables ever again”. This encourages people to think that the healthy option is always the vegetarian option, but is not altogether true. Quick question: what's healthier? A seared tuna steak or a serving of fries? You probably already know the answer, and it's not the one made from potatoes.
The morals of eating meat are a debate for another forum, and there is certainly an argument to be made for a vegetarian diet for a range of reasons – moral, environmental and health-related. However, if you are not to be convinced that vegetarianism is for you – and many people are not – this certainly does not mean that you need eat less healthily.
A diet that includes a lot of red meat is not a healthy diet, never will be and never can be. But an occasional seared or grilled steak is not going to kill you, particularly if you trim the fat before cooking it. A chicken breast is an even healthier option, and if it is correctly seasoned can provide a great tasting healthy meal that will be interesting enough to keep you coming back to it.
Indeed, you can even find a healthy burger if you know what to look for. Check that the burgers are 100% lean beef, ensure that they are always grilled and don't top them with enough cheese to keep the mouse population of the world satisfied for the next year, and you can have the occasional burger without feeling guilty.
The morals of eating meat are a debate for another forum, and there is certainly an argument to be made for a vegetarian diet for a range of reasons – moral, environmental and health-related. However, if you are not to be convinced that vegetarianism is for you – and many people are not – this certainly does not mean that you need eat less healthily.
A diet that includes a lot of red meat is not a healthy diet, never will be and never can be. But an occasional seared or grilled steak is not going to kill you, particularly if you trim the fat before cooking it. A chicken breast is an even healthier option, and if it is correctly seasoned can provide a great tasting healthy meal that will be interesting enough to keep you coming back to it.
Indeed, you can even find a healthy burger if you know what to look for. Check that the burgers are 100% lean beef, ensure that they are always grilled and don't top them with enough cheese to keep the mouse population of the world satisfied for the next year, and you can have the occasional burger without feeling guilty.
Tuesday, November 18, 2014
Beware The Demons In Disguise
If eating healthily was as easy as it should be, then the diet industry – books, DVDs, diet plans themselves and exercise equipment – would be in the doldrums. The fact that it is thriving to this day is a sign that, as much as we would like to think it, dieting is not easy or straightforward.
We like to think of pasta as being the healthy option – many of us will replace fries with a serving of pasta when we are trying to lose weight – but unless we are careful, we can end up gaining more weight for the addition of pasta to our diet. A lot of it comes down to what we eat with that pasta. In some cases it is a thick, creamy sauce or a salad dressing that contains a bunch of calories. And even plain pasta can be a weight gain nightmare if we don't get the exercise to work off those carbs.
Very often it is not what we eat but how we cook it that is the issue. Many of us will, for example, quite enjoy a nice steak every once in a while – as long as the fat is trimmed. But how we cook it affects how good it is for us. If you are frying it in oil or butter, then it will become unhealthy very quickly. If, however, you grill it or sear it in a pan, there is certainly no harm to enjoying it.
One of the most enjoyable quick meals is a chicken breast with baby potatoes. Now, boiled potatoes can hardly be a diet destroyer, can they? Again, it depends what is done with them. If they are tipped out of the pan and have a mound of butter melted over them, they're as much a risk as fries. If they are drizzled with a little olive oil, then they're more than fine.
We like to think of pasta as being the healthy option – many of us will replace fries with a serving of pasta when we are trying to lose weight – but unless we are careful, we can end up gaining more weight for the addition of pasta to our diet. A lot of it comes down to what we eat with that pasta. In some cases it is a thick, creamy sauce or a salad dressing that contains a bunch of calories. And even plain pasta can be a weight gain nightmare if we don't get the exercise to work off those carbs.
Very often it is not what we eat but how we cook it that is the issue. Many of us will, for example, quite enjoy a nice steak every once in a while – as long as the fat is trimmed. But how we cook it affects how good it is for us. If you are frying it in oil or butter, then it will become unhealthy very quickly. If, however, you grill it or sear it in a pan, there is certainly no harm to enjoying it.
One of the most enjoyable quick meals is a chicken breast with baby potatoes. Now, boiled potatoes can hardly be a diet destroyer, can they? Again, it depends what is done with them. If they are tipped out of the pan and have a mound of butter melted over them, they're as much a risk as fries. If they are drizzled with a little olive oil, then they're more than fine.
Sunday, November 9, 2014
Knowing The Risks Of Restaurant Eating
Few of us can really say that we would not enjoy the chance to eat in a good restaurant more often, and there is no reason that we should turn our backs on restaurant eating once we go on a diet. However, the truth of the matter is that eating in a restaurant is not a risk because there are no healthy options or even that they are limited, but that we know so little about the healthy option.
When we take care of the cooking of food ourselves, we know exactly what is going into it and how it is being prepared. In a restaurant we leave it up to the chef. When you look over the menu in a restaurant, it is a good idea to have a healthy option or two in mind, and then ask the waiter when ordering how exactly the food is prepared.
Different restaurants will have different policies for how the food is cooked. Sauteed vegetables are usually healthy and delicious, but the difference between frying them in vegetable oil and fat is quite marked. Asking a few questions before committing to an order is never a bad idea, as long as you are polite and reasonable in doing so.
There may be some concern that the serving staff will lie to you or tell you what they think you want to hear in order to make you pipe down and order – but if you are reasonable and polite to them, they will be likely to reciprocate, and take on board your specifications on how you would like something to be cooked.
When we take care of the cooking of food ourselves, we know exactly what is going into it and how it is being prepared. In a restaurant we leave it up to the chef. When you look over the menu in a restaurant, it is a good idea to have a healthy option or two in mind, and then ask the waiter when ordering how exactly the food is prepared.
Different restaurants will have different policies for how the food is cooked. Sauteed vegetables are usually healthy and delicious, but the difference between frying them in vegetable oil and fat is quite marked. Asking a few questions before committing to an order is never a bad idea, as long as you are polite and reasonable in doing so.
There may be some concern that the serving staff will lie to you or tell you what they think you want to hear in order to make you pipe down and order – but if you are reasonable and polite to them, they will be likely to reciprocate, and take on board your specifications on how you would like something to be cooked.
Monday, October 27, 2014
Many Small Sacrifices = One Big Difference
Healthy eating is not something that necessarily follows an easy pattern. It would be great if we could simply flick a switch and change our habits to make our diet healthier, but as we have free will and free choice, we will always be tempted to do something that may hurt us long-term. This means that we are reluctant to make a huge change – what if it fails, and we have gone to so much effort for something to fall apart?
Instead of making one big change, there is a lot to be said for starting small and making several little changes that will be easier to maintain. Those smaller changes may seem to be nothing, but they add up. When you get up tomorrow morning and you have a choice between bacon and eggs and toast and cereal, think about what your body actually wants – there are more nutrients in the latter, and they won't cause a mid-morning crash.
When you are offered “fries with that” if you go for a burger, say “no thanks” and enjoy a small treat that doesn't cause you to feel like you've transgressed. When you are asked how you would like your eggs, don't say “fried” or “I like mine with a kiss”. The latter is bad for you and the second isn't funny. Try having them scrambled or poached – in all honesty there is more taste and less fat from having them this way. Small changes like this soon add up.
Instead of making one big change, there is a lot to be said for starting small and making several little changes that will be easier to maintain. Those smaller changes may seem to be nothing, but they add up. When you get up tomorrow morning and you have a choice between bacon and eggs and toast and cereal, think about what your body actually wants – there are more nutrients in the latter, and they won't cause a mid-morning crash.
When you are offered “fries with that” if you go for a burger, say “no thanks” and enjoy a small treat that doesn't cause you to feel like you've transgressed. When you are asked how you would like your eggs, don't say “fried” or “I like mine with a kiss”. The latter is bad for you and the second isn't funny. Try having them scrambled or poached – in all honesty there is more taste and less fat from having them this way. Small changes like this soon add up.
Tuesday, October 14, 2014
Making Small Changes But A Big Difference
Part of eating a healthy diet is in looking at what you eat now and making the necessary changes to turn it into something healthy. Although this may initially seem like deprivation, it allows you to keep a similar eating pattern but improve what it gives you in terms of nutrition. It is as much about a shift in mindset as anything else.
For example, if you are used to having a burger for lunch, it may be a good idea to switch to a tuna or chicken sandwich on granary bread. The principle is the same – meat, bread, seasoning – and if it seems a little tasteless in comparison then there is a lot you can do with pepper, paprika or a range of other light spices.
For many people, the idea of replacing a chocolate bar with an apple or a packet of crisps with a handful of fruit and nuts is tantamount to replacing a swimming pool with a small puddle. However, if apples aren't for you there is a wide range of fruit that is packed with taste and nutrients. And none of this means you can never eat chocolate again. In fact, an occasional bar may make it easier to stick to the diet long-term.
Also think about the part that soft drinks play in your diet. If you can replace a few soft drinks every week with a glass of water or fruit juice, then you will benefit from the change that this brings. It may seem boring, but there really is no better taste on a hot day than an ice-cold glass of water.
For example, if you are used to having a burger for lunch, it may be a good idea to switch to a tuna or chicken sandwich on granary bread. The principle is the same – meat, bread, seasoning – and if it seems a little tasteless in comparison then there is a lot you can do with pepper, paprika or a range of other light spices.
For many people, the idea of replacing a chocolate bar with an apple or a packet of crisps with a handful of fruit and nuts is tantamount to replacing a swimming pool with a small puddle. However, if apples aren't for you there is a wide range of fruit that is packed with taste and nutrients. And none of this means you can never eat chocolate again. In fact, an occasional bar may make it easier to stick to the diet long-term.
Also think about the part that soft drinks play in your diet. If you can replace a few soft drinks every week with a glass of water or fruit juice, then you will benefit from the change that this brings. It may seem boring, but there really is no better taste on a hot day than an ice-cold glass of water.
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