1. Beware of trans-fats. These fats are formed during food processing when liquid fats are turned into solid fats to prolong the shelf life of the product and recent research has found that trans-fats may be more damaging to arteries than saturated fats. They are found in many processed foods, such as ready meals, and are often referred to as ‘hydrogenated fats’. Look out for them and avoid them.
2. Eating protein with a meal can make you feel full for longer. This is because protein takes longer to digest than carbohydrate and this slows down the digestion of the entire meal, as food stays in your stomach longer and is absorbed at a slower rate. For this reason, a jacket potato and salad can fill you up more by adding some cottage cheese or baked beans.
3. Prolonged stress can make you fat! Stress releases adrenaline, which in turn increases your blood glucose to help you cope with the stressful ‘emergency’, such as running away. If this excess glucose is not used up by an increase in activity, the glucose is removed from the blood and stored as fat. So, keep an eye on your stress levels and make time to relax.
4. Avoid artificial sugar substitutes, as these are synthetic chemical compounds that our bodies have not been designed to eat and are now being linked to a number of long-term health problems, including cancer. They also maintain that sweet tooth and the cravings that this can bring. It is far better to gradually wean yourself off sugar and only buy products that are sweetened with natural ingredients, like fruit juice.
5. Do you find it difficult to eat breakfast, but know what an important meal it is? Try drinking it instead! Smoothies are a great alternative and can be made at home just by liquidising soft fruits in a processor or with a hand blender. You keep all the goodness and fibre and it’s portable too! Just chill the smoothie and take to work in a thermos flask.
See my previous post on Summer Smoothies for some different ideas.
