My husband and I love eating out (well we really love it on date nights and used to eat out a whole lot more pre babies) so we know how hard it is to eat well when you're dining out especially if you do so regularly. Here are a few ways I try and eat well while eating out...Read More
WHY GREEN IS IMPORTANT:
- High in nutrients
- High in fibre
- Keep you full for longer
- Often include a wide range of vitamins such as C, B, K, Magnesium, and Calcium
WAYS I ADD GREENS:
- Blitz whatever is in the fridge in the Thermomix and add it to meat dishes such as lasagne or bolognese (see above photo).
- Stir fry veggies in tamari sauce when we bring take away Asian meals home. Japanese in particular doesn't include a lot of vegetables so we usually do this to add to teriyaki chicken or the like.
- Eat spinach with eggs on toast for a boost of green. I put them fresh on my hot toast and eggs on top.
- Make a snack box with veggies sticks to take to work or eat in the car. Veggie sticks are a great thing to chew on while working or to tie you over between meals.
- Put as many fresh things as possible in your sandwich or wrap if thats what you're making for lunch. My salad sandwiches usually include spinach or lettuce, capsicum, tomato, carrot and cucumber.
- Make veggie soups with anything and everything in your fridge! I have a great Thermomix recipe that is flexible so you can finish off whatever needs eating before the end of the week or if you simply need a boost of goodness!
- Grate broccoli into pastas.
- Try and add at least one green thing to every meal you eat. If it's not green, make it something fresh (that grew in the ground or on a tree). Breakfast if it's not something like spinach with eggs could be raspberries and oats, or half a grapefruit, or a smoothie. Just aim to eat fresh stuff every time you eat.
- Use avocado as butter on toast, in sandwiches and on rice crackers. (Or eat it whole, minus the skin obviously!).
- Pack your lunch for work the night before so you don't decide in the rush of the morning to just buy out (this is ok occasionally). Have it all stacked in the fridge so it's easy to grab and you can literally see what you're going to eat. Does it look for you?
- On the fresh topic, buy things like apples, oranges, bananas and mandarines that don't need to be cut up for transport or storage making them easier to eat on the go or at your desk.
- Have your green stuff washed, chopped and ends cut off in air tight containers in the fridge so when you open the door you might be more likely to pick at them as snacks. Try celery sticks, sugar snap peas, snow peas, chopped capsicum etc.
- Order sides of steamed vegetables when you eat out.
- Make your veggies into juices and smoothies along with an apple or orange to sweeten them. I found this particularly useful when I was pregnant as I totally lost all interest in eating salads.
It is really important to include a large amount of green or fresh produce in daily meals and if it's just too unappealing to eat raw then make sure you're adding them to your cooked meals or drinking them as juices or smoothies.
When it comes to fat, many people throw the baby out with the bath water. Fat has been given a bad name and many people are eliminating fat, good and bad, from their diet, and in many cases exchanging it for high amounts of sugar, salt and artificial sweeteners which have a detrimental effect on health. Here is the low down on the types of fat and which ones are not only good for you but essential for your health and wellbeing!
FAT IS ESSENTIAL FOR
- Maintaining normal and healthy function of many systems of the body including the nervous system, muscles, reproductive system and organs.
- Dissolving fat-soluble vitamins to be used by the body.
- A major energy source for the body.
- Keeping you fuller for longer and give you feeling of being satisfied.
- Growth and development.
- The immune system.
TYPES OF FAT
Saturated fat has received the majority of the bad publicity. Previously thought to cause heart disease, high cholesterol and obesity, studies have proven this theory false.
Saturated fat is used by the body to strengthen the immune system, provide energy and helping fight against harmful bacteria.
Saturated fats are found in animal products such as meat, dairy and eggs. They can also come from plants such as coconuts.
Trans-fats are the shockers and it is best to stay away from these as much as possible. Trans-fats often occur when oils and fats are processed, changing their chemical composition. This is done to improve texture, flavour and extend the shelf life, and it is these fats that contribute to heart disease and obesity.
Trans-fats are mostly in processed, fried and refined foods including chips, nuggets, pre-made biscuits and cakes, bakery goods like pies and pasties.
Commonly known as the “good fat”, unsaturated fats are derived from plants, and are liquid at room temperature.
- Classic examples are avocado, olive oil, nuts and seeds.
Omega-3 fatty acids & Omega-6 fatty acids. These fats have been shown to benefit blood pressure, type 2 diabetes, the heart, reduce inflammation and boost the immune system. Examples include oily fish such a salmon, flax seed oil, walnuts.
Keep away from highly processed unsaturated oils like soybean oil, corn oil and canola oil.