Last week we looked at the below concept from the book Switch in putting our health and fitness plan together.
- Direction: Change is easier when you know where you are going and how you are going to get there.
- Motivate: Find the feeling. Knowing something isn’t enough to cause real change. Shrink the change so it is not so scary.
- Shape the Path: Tweak the environment. When the situation changes, the behaviour changes.
food for thought
Winter has arrived, and with the colder mornings comes the need for warming foods. Shed any thoughts of ‘winter woes’ and get stuck into some healthy living! Many people still haven’t got the message about the importance of breakfast. A common theme amongst people I see for weight loss advice is a lack of breakfast. Why does it continue to be such a problem for people to eat or drink in the morning? I have heard many excuses over the years ranging from ‘no time’ to ‘I’m just not hungry’ but do you realise just how hard you are making life for yourself later in the day. Typically those who don’t eat breakfast suffer from decreased concentration, reduced productivity, impaired performance at school or work, lethargy, and frequent sugar cravings either mid morning or mid afternoon. If you can relate to any of these experiences now is the time to introduce change.
k.i.s.s.
Remember the basic principle to success is ‘keeping it simple’. This rule applies to eating breakfast – you don’t need to make it a complicated gourmet meal that takes time to prepare. Go back to basics but don’t make it boring.
Breakfast ideas
My policy is that breakfast should contain some bread or cereal food – try a ready-to-eat cereal containing a variety of grains with some dried fruit for added flavour, top with reduced-fat milk or yogurt and you will have a tasty, satisfying quick start to the day. Oats is popular during the cold months and the quick cook microwave varieties reduce preparation time. If cereal is not your scene try one of the multitude of bread options topped with a low fat spread and some fresh fruit or a milk drink. If you like a savoury start to the day try fat-reduced cheese, egg, baked beans, avocado or sardines on wholegrain toast or even a toasted sandwich. Leave the cooked breakfast for weekends when you may have more time to relax and enjoy it. For busy people or athletes an ‘on the run’ breakfast option is a breakfast bar, a fruit smoothie or a pre-packaged liquid meal. Add some fruit – fresh, dried or canned for extra energy. Remember that to get the best out of your body you must do regular maintenance and breakfast is the best place to start! Try this low GI, satisfying, fresh-tasting cereal for a new breakfast idea. Make a bowl full on the weekend which will last a few days providing a quick option during the working week. This is a healthier version of the one found in hotels.
bircher muesli
Makes 4-6 serves
Ingredients:
- 2 cups traditional rolled oats
- ½ cup dried fruit medley
- 1 cup fruit juice
- 1 ½ cups no fat milk
- 1 cup Yoplait No Fat or Nestle Diet or Jalna Low fat yogurt (vanilla, passionfruit or berry)
- 1/3 cup chopped nuts (slivered almonds) (*)
- 1 apple, grated
- honey – to taste
- freshly chopped banana, strawberries, mango or frozen berries to serve
Method:
Combine oats, dried fruit, juice, milk, yogurt, nuts and apple, cover and refrigerate overnight. Before serving, add honey (if desired) to taste. Serve with fresh fruit or frozen berries and extra yogurt or milk. (*) For a lower energy and fat omit nuts.
Analysis
High Fuel
(6 Serves)
(4 Serves)
Energy
1631 kJ
1087 kJ
Protein
15
10
Fat (g)
11
7
CHO (g)
55
37
