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Friday, 31 July 2015

PLANNING HEALTH MEALS

Planning your meals can help you eat more healthily within your budget. The food you eat should ideally be divided into 3 small mixed meals a day, with healthy snacks in between. The advice and guidelines on the next page will help you plan effectively. Remember not to skip meals as it will make you feel hungry and may tempt you into eating unhealthy junk food, or eating too much at one time.

Many South Africans are overweight or obese. One way to prevent this is to control the portion size of the food you eat. 

These tips may help you

- Use a smaller plate and don�t overfill it.
- Dish up only once and avoid having a second helping.
- Eat slowly and chew your food properly.
- Don�t finish your kids�  leftovers.
- Gradually make your portion sizes smaller.
- Each recipe in this book shows the number of people that it serves. Use this to guide your portion sizes.

Here are some suggestions to make your meal planning easier. Choose one option per meal and one mid-morning and mid-afternoon snack.


Note: These ideas serve as a guide. For specific conditions such as diabetes, high cholesterol, hypertension or for weight loss, an individualised meal plan and portion guide is recommended.  A dietitian could help you with more information if you have one of these conditions.

Health for life

GUIDELINES FOR HEALTH EATING (P.2)

Healthy eating is one of the most important things you can do for a healthier life.Remember that you also need toexercise regularlyand avoid smoking. 
The following tips will help you and your family to eat healthily


6. Have low-fat milk, maas or yoghurt every day. Dairy products are an excellent source of calcium. This can help protect your bones and help prevent high blood pressure, diabetes, osteoporosis and heart disease. Good options are low-fat or fat-free dairy products and reduced-fat cheeses.


7. Eat less salt and avoid foods high in salt.  Eating too much salt can raise your blood pressure and increase your risk of stroke, heart attack and cancer. Some salt in your diet comes from salt added at the table or during cooking, but more than half of the salt that you eat comes from pro - cessed foods. Examples are stock cubes, soup powders, salty snacks like chips and processed meats like polony. Ideally, you shouldn�t have more than 1 teaspoon of salt a day from all sources. Gradually cut down on adding salt to your food  and soon you won�t notice the difference.


8. Eat less fat and use the right type of fats or oils.  Eating too much fat and fried food can make you gain weight and raise your cholesterol. Limit the amount of fatty red meat, butter, hard margarine, cream, lard and ghee that you use. Rather use good (unsaturated) fats like vegetable oils and soft tub margarine in small amounts. Nuts, seeds, peanut butter and avocados are also sources of good fats.


9. Eat less sugar and avoid food or drinks high in sugar.  Too much sugar can also make you gain weight, which increases your risk of chronic diseases. Sugar in your diet comes from sugar added to hot drinks, cereals and cooking. High amounts of sugar are also found in cakes, biscuits, doughnuts, sweets, chocolates and sweetened cold drinks.


10. Drink plenty of clean, safe water every day. You need about 6-8 glasses of water a day. Most of this should come from tap water, but can include drinks like tea, coffee or diluted fruit juice as well.


11. If you drink alcohol, drink in moderation. Women should not have more than 1 drink a day and men not more than 2 drinks a day. One drink is equal to a can of beer (340 ml) or a small glass of wine (120 ml)  or a tot of spirits (25 ml). Pregnant and breastfeeding women should not drink any alcohol at all, as it is very dangerous for the baby.


Cooking from the heart

GUIDELINES FOR HEALTH EATING (P.1)

A healthy lifestyle helps toprevent and control chronic diseases such as high blood pressure, diabetes, heart disease, stroke and cancer. 
The following tips will help you and your family to eat healthily:


1. Enjoy a variety of foods. Eating different types of food gives your body all the nutrients it needs. The more colourful your plate of food, the wider the variety.


2. Eat dried beans, split peas, lentils or soya at least twice a week. They are a good source of protein, low  in fat and high in fibre. You can replace meat in some meals with these foods.


3. Make highfibre starchy foods part of most meals.These foods can help you feel fuller for longer and lower your risk of de -veloping obesity, heart disease and cancer. Good examples are brown or wholewheat bread, coarse maize (mealie) meal, oats and brown rice.


4. Try to eat 5 vegetables and fruit every day. Remem ber to eat vegetables and fruit from the different colour groups (red, green, yellow and orange). The vitamins, minerals and fibre in these foods help to pro tect you against chronic diseases.


5. Chicken, fish, meat or eggs can be eaten every day.Choose lean or lower fat options with less bad (saturated) fats. Bad fats can increase your cholesterol and block your blood vessels, which can lead to a stroke or heart attack. Try to include tinned or fresh fish as part of your diet at least twice a week. Good examples are pilchards, snoek, sardines or tuna.


Tobe continue...

Cooking from the heart

4 PLACES YOU SHOULDN'T USE VINEGAR AT HOME

If you're into green cleaning like me, you probably think of vinegar as a magical elixir that will easily and cheaply clean anything in your home. Not quite. Don't despair, vinegar is still a home care star, but there are a few places where you shouldn't be using the tangy stuff.


HARDWOOD FLOORS

Sealed hardwood should only be cleaned with either soap and water or dry dusted to polish them up. Vinegar will erode the sealant and cause your floors to look dingy, not shiny and clean.



GRANITE COUNTERTOPS
Acids don't mix with natural stones like granite, marble and soapstone. It can cause pitting and make them lose their shine so stick to a regular old weak soap and water solution to wipe off grease and grime.



WASHING MACHINE OR DISHWASHER
Using vinegar in a wash cycle is common advice, but it's a gamble. Vinegar may get the metal parts of your appliances sparkling, but apparently it's murder on the rubber hoses and connectors that make your machines function. So what should you use instead?



KITCHEN KNIVES
If your expensive knife blades are made of carbon steel then they shouldn't be exposed to an acid like vinegar but instead cleaned with soap and water and oiled to prevent rust. Note: some people want to encourage a patina on their blades as protection and specifically use vinegar to cause the black color to emerge, but if you want to keep your knife like new, acids are to be avoided.




Are you still loving vinegar or have you experienced a vinegar fail? Tell us!
Elissa Crowe 

3 STEP TRICK FOR BUYING THE RIGHT NEW CLOTHER FROM NOW ON

The closet of our dreams would be organized and clutter free but even better, it would only be filled with clothes that make us look and feel amazing. To that end, try these three easy steps to make sure that from now on, you buy what really works more often.


Step 1: Go try on your favorite outfit or two. The ones that make you feel really good every time you wear them.

Step 2: Stand in front of the mirror and really think about why you look and feel so good. Is the cut of the jacket perfect for your long waist? Maybe the jewel tone flatters your complexion. Is it the feel of the fabric that you really love? Since these are your favorite outfits we're talking about, chances are it's a combination of several factors that work for you. If you've tried on a few favorites, analyze the common factors among them.

Step 3: Now go shopping! Use your outfit research to guide you towards new clothes that share some aspects of your favorite outfit. Don't buy things that are too similar (we're going for wardrobe range here) but if you look great in certain shades, stock up on different styles of clothing in those tones. If you realize you love pencil skirts, try a few more in various colors.
If you start with what you know you already love, you can't make a mistake.

(Image credits: Shutterstock)



TIPS FOR DECORATING YOUR YARD WITH SEASHELLS

Decorating your yard with seashells is just as much fun as decorating the inside of your home with shells. I showed you how my friends decorated the inside of their house.


They pick up all of those big beautifully broken WHELKS and CONCHS to fill their outdoor urns and pots to decorate their poolside patio. They look maaaw-vilous! That�s exactly why we pick them up too and call them our �yard shells�.


You don�t have to always put plants into your �planters�. You don�t have to water shells! Well, except if you want to make a vase out of a HORSE CONCH.


Okay, are you ready to see the �seashell garden�? It is a 22 feet long area filled with shells they found on Sanibel. I can�t even imagine how many WHELKS, CONCHS, OLIVES�. oh you name it, it�s in there.




I hope you enjoyed the visit with Dick and Mary as much as I did and hopefully you got a few more ideas of what to do with your shells you find. In case you missed Part One showing the inside of their house�

Iloveshelling



6 TIPS FOR IMPROVING PHYSICAL AND MENTAL HEALTH

Since the beginning of the year, I�ve been focusing hard on not only eating better, but feeling better, both physically and mentally. I�ve made some good strides towards eating healthier the past 4-5 years, but there are areas in my life that could definitely use some improvement, including getting into better shape physically and mentally. 

I looked at my mental attitude, physical activity, dietary habits, family relationships, work relationships and social relationships to identify areas in my life that I need to improve on as well as areas that I need to relieve or shed my life of.

Today, I'd like to share 6 Tips for Improving Physical and Mental Health:



1. EAT CLEAN


- Eat real, whole foods and cut back on processed foods (eliminate products made with white sugar, white flour, hydrogenated and partially hydrogenated fats).
- Eat brain-boosting foods (read my 3-part series on Brain-Boosting Foods)
- Eat a variety of colorful fruits and vegetables that are naturally rich in antioxidants (red, orange, yellow, green, blue...). 
- Choose high quality lean proteins like beans/leume, poultry, omega-3 rich fish and eggs, shellfish, nuts/seeds an lean meat..
- Buy chemical-free (hormone-free, antibiotic-free, organic) products whenever possible.
- Stay hydrated by drinking 6-8 glasses of water throughout the day (I drink water first thing in the morning, at breakfast, mid-morning, at lunch, in the afternoon, at dinner, and after I work out). Herbal teas are also a good source of fluids.
- Cook more � It�s cheaper than eating out, you�ll eat higher quality and better food, it�s fun and you�ll know exactly what goes into your food. Plus, it�s a great way to show your family how much you love them.

2. EXERCISE REGULARLY


I have to admit that exercising on a regular basis is the weakest point in my health and wellness journey. My biggest problem has been finding something I enjoy and the lack of consistency. But, when I exercise, I have more energy, I sleep better, and I�m less stressed.
- Do something you find fun. Recently, I rediscovered workout videos that I love doing - they�re a mix of cardio, strength training, abdominal work, walking and pilates. Whether it�s running, weight lifting, spinning or walking, find something you have fun doing.
- Come up with your own S.M.A.R.T. Fitness Plan that�s Specific, Measurable, Attainable, Realistic and Timely. My S.M.A.R.T. Plan targets working out 5 days a week for at least 30-45 minutes each day,  including cardio and strength training.
- Track your progress  - I keep track of my daily workout on a weekly chart and use a Jawbone UP24 (my husband gave me one for Christmas) to make sure I get in enough steps each day.
- Workout when it works for you - I discovered that I prefer working out after dinner, when all my work and chores are done for the day.

3. SLEEP 7-8 HOURS A NIGHT
I�m a night owl by nature which can be a problem when you have to wake up early with your kids. Until I started tracking my sleep using my Jawbone UP24, I didn�t realize that I was only getting a little over 6 hours of sleep a night. Some people can function on that, but for me, I do best when I have 7-8 hours of sleep a day. Even if I�m in bed by 11:00PM and wake up at 6:00AM, that doesn�t mean I�m getting 7 hours of sleep. It takes me a while to fall asleep, and if I wake up in the middle of the night, that also cuts into my sleep, so effectively, I might only get 6 � hours of sleep. So, now I try to hop into bed half an hour earlier to make sure I get at least 7 hours of sleep a night.

4. THINK POSITIVE



Our frame of mind has a huge impact on our stress levels and our health. By nature, I�m more of pessimist, but I�ve found a few things that have helped improve my mental state of mind.
- Start the day off on a positive note. I find reading inspirational quotes or doing my Bible study homework first thing in the morning helps puts my day into perspective. Wearing my �Choose to be happy� band is a great reminder throughout the day to stay positive.
- Listen to relaxing or inspirational music. I have the radio channel in my car set to KLOVE for when I�m running errands (sometimes I even sing along). Find music that you enjoy and find relaxing or inspirational.
- Focus on your blessings. Every night when we sit down to dinner we thank God for the many blessings He�s given our family. This helps put our day into perspective no matter how good or bad it was.
- Reframe situations by looking at a problem from a different angle. By flipping the way you view a problem on its side, it�s possible to find something positive in almost any situation. Read this post to see how I was able to reframe a recent disaster when a pipe burst in our house into seeing it in a positive light.

5. GIVE MORE THAN YOU EXPECT TO RECEIVE


They say giving is better than receiving, and I�m a firm believer in this. Even a small gesture on our part can make a positive (and sometimes big) difference in someone�s day. Personally, I enjoy cooking for cancer patients in my church and community, and have found this experience especially rewarding. It doesn�t take a lot of effort on my part, yet it can mean the difference between a cancer patient eating and not eating. Read this post on how I was inspired by helping a friend with cancer.
- Verbalize your thankfulness each day, whether it�s thanking the person bagging your groceries, or thanking God for the many blessings He�s given you and your family.
- Help someone in need. Recently, our women�s group had �Casserole Day� where we stocked up our church freezer with casseroles for families in need. Whether it�s volunteering at the local food pantry, or checking in on a friend, a little effort can go a long way, and the intangible rewards you will reap are immeasurable.

6. EMBRACE SUPPORTIVE RELATIONSHIPS


Over the years, I�ve learned which family, work and social relationships have been supportive to my health as well as which ones were dragging me down or emotionally draining.  Like all of you, I don�t have a lot of free time, so I choose to spend my time nurturing relationships with people that are positive influences in my life and inspire me to be better � people that have my best interests at heart.

Jeanetteshealthyliving

CHOCOLATE SWIRL MERINGUE COOKIES

I make what strikes me, I share it and I hope it inspires you to get up and bake. The photography, I do my darndest to compel you to movement by making the food look good. 

Ingredients:


  • 3 oz eggs whites (about 3 large eggs)
  • 3/4 cup granulated sugar
  • 2 tablespoon powdered sugar
  • 1 teaspoon vanilla
  • 1/2  teaspoon distilled white vinegar
  • 8oz. chocolate, melted and cooled
  • 1/4 cup Nutella (optional)


    • Directions:

    Heat oven to 275 degrees F. Line bake sheet with parchment.
    1. Place egg whites in a stand mixer bowl fitted with a whisk and whip until soft peaks hold. Gradually add in both sugars and then vanilla and vinegar. Increase speed and whip until mixture is free of sugar grit when rubbed between two fingers and the meringue holds stiff and glossy peaks.
    2. Drizzle chocolate on top of meringue (Do not mix in). Spoon out and drop mixture onto parchment lined bake sheet.
    3. Repeat step 2 until all the chocolate and meringue is used
    4.  Bake meringue for about 40-50 minutes or meringue easily peels away from parchment paper. Cool on a wire rack.  Store in an airtight container in the refrigerator.  
    Optional: Serve with some Nutella.


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