Healthy Eating Hints

Happy

A BIG Thank you to everyone who has liked this page - I am working on new content to share with you all - little things that make a difference to our health . so keep an eye out and please let me know what you think

yo ho ho its the 12th day hint Beans are brilliant !!! Chickpeas, butterbeans , green lentils , kidney beans and brown beans - The best vegetable protein you can get . Low in Fat - High in fibre - low GI to keep you fuller longer and a great source of iron for energy..... all that for a low price . Have fun trying out different recipes and ways to use beans ( hot or cold ) in your sandwiches , lunch boxes , salads and casseroles.
... Happy bean day
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Day 11 Hint Pizza can be healthy !!! try and get - Wholegrain crust or keep it thin - Add extra tomato sauce ( if fresh ) as is full of Vitamin c - Go easy on the cheese ... - Replace pepperoni with chicken or turkey - Load up with great vegetable ( peppers / corn/ spinach , mushroom , onions ) - Have a mixed salad as your side order
Happy healthy takeaway
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Day 10 Hint Introduce the spice Cinnamon into your life as often as possible It has a range of health benefits including helping control blood sugars, boosts brain activity, is an excellent source of fiber while also a good source of calcium.
Sprinkle and add it to whatever you can :... - to hot drinks like green tea/ coffee ( before brewing ), soymilk, soups etc . - to oatmeal and cereals - to toast - to black beans - to curries http://www.lovefood.com/…/cinnamonspice -chickpea-curry-reci… http://www.nigella.com/recipes/…/cinnam on-chicken-curry-5140
Happy healthy spicing up your food
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Day 9 Hint Did you know that the type of glass you use can affect how much you drink !!!! It party season and so drinks and cocktails are flowing . If you want to watch your calorie intake from and alcohol and soft drinks try choosing a long thin glass over a short tumbler .
Research shows that we pour ( and therefore drink ) at least 25% more into a short tumbler over a long thin glass .
... Happy healthy partying
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Day 8 Hint Go Big on Breakfast Yes we are all in a hurry in the morning and sleepy … but making a bit of time for breakfast can fuel your body for the whole morning , stabilise those blood sugars and stop mid-morning cravings. -- more energy – less snacking !!! Pack in the protein – eggs , cheese , fish ( mmm not for me in the morning ) beans , Yoghurt , seeds and nuts .
... Scrambled eggs or omelette with wholemeal toast
Yoghurt with fruit and seeds
Porridge with banana , nuts and seeds
Make up a smoothie or a “ Licuado “ to have on the way to work – Milk , fruit ( fresh or frozen ) a little honey and you can even add a fresh raw egg . Its quick , delicious and nutritious . Happy Big Breakfast
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Day 6 Hint Watch the salt !!! max 6g per day -- that's about the size of a teaspoon On average men eat 11 g salt a day and women 8 g , because its hidden in our bread . sauces , biscuits , breakfast cereals etc . Try using extra herbs, spices, citrus juices (lemon and lime), mustard or vinegar to flavour foods so you can use less salt in your recipes. All the taste - none of the danger . If you must use salt try sea salt and rock salt instead of the processed salt - i...n moderation of course .
Happy healthy cooking
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Day 6 Hint Get the Green Tea habit - its packed with antioxidants that help protect you against a load of illnesses including diabetes and arthritis
Green tea - can help lower blood pressure - prevent bad breath ... - make your immune system stronger - helps burn fat !!
Why not swap some of your daily cups of coffee for a green tea - it still has caffeine but lots of health benefits .
Oh and you can use the tea bags when you are finished for a soothing beauty treatment for tired eyes !!
Happy healthy drinking
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Day 5 Hint - Try and get more Vitamin D - It helps build healthy bones and most people are deficient in this important building block Where do we get it ?? 20+ minutes a day of good exposure to the sun - not easy when you live in a county like Ireland !!! From certain foods like :
Fatty fish - including salmon, trout, mackerel, tuna, and eel. Canned tuna fish and sardines both contain vitamin D
... Portobello mushrooms
Egg Yolks
Cod Liver oil
Happy building bones
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Day 4 Hint - Drink more water - become a waterbaby Why ? because its like a miracle substance and its free !!! What does it do ? It can help - Reduce hunger pangs , increase your energy level , help your concentration , reduce/ relieve headaches , improve bowel movements , make your skin look great
How much water ? As much as you can - 6-8 glasses a day if possible
... How ? - keep a bottle in your car / bag/ at all times - always have a glass of water after coffee and with every snack or meal - Add a slice of lemon / orange/ berries to liven up the taste - keep it beside your bed and drink first thing you awake .
Just increase the amount of water you drink and let us know what changes you are seeing . Happy healthy water drinking
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Day 3 Hint ..... Eat a rainbow every day and you will be healthy and strong Different colours in fruit and vegetables mean different nutrients that your body needs .Just choose a variety Red: Keeping our hearts healthy and supports our joints! ( tomato, watermelon, apples, red peppers, cherries, strawberries,radishes ) Orange: The orange group helps keep our eyes healthy! (remember carrots, oranges, pumpkin , peaches , squash etc ) Yellow: Great for our skin and our ...digestive system! (Lemons, corn , pineapple) Green: Helps our entire body and strengthens our immune systems which means less colds.( Peas, spinach , avocado, beans, lettuce, celery ) Purple/Blue : These feed our brain food helping us with our memory and also help keep some cancers away! ( beetroot , grapes ,red cabbage , eggplant ) Happy creating a rainbow on your plate .
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Day 2 Hint and a challenge if you are up to it !! Eat more carrots -- because ........
1. They help your eyesight - to keep it healthy and even improve it because they have beta-carotene , alpha-carotene and lutein.
... 2. Carrots help keep your movements regular by helping clean out the colon. Healthy colon - healthy body - healthy life
3. Carrots act like a tooth brush, scraping off plaque and food particles and their minerals prevent tooth damage.
4. University studies show that people who ate more than six carrots a week ( are you up to the challenge ? ) are less likely to suffer a stroke than those who ate only one carrot a month or less.
5. The high level of beta-carotene help slows down the aging of cells. Its a cheap and healthy way to stay looking young.
To keep as many nutrients as possible its best to eat the carrots raw or steamed .
Let me know if you are up to the challenge of eating 6 carrots a week for your health and how you eat them -- Salad ? juice? grated over your meal ?
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As the Holidays approach I thought I would do the Healthy Eating Hints twelve days to Xmas . Small changes can make a difference and it doesn't have to be difficult - so why not give it a go .DAY1 Hint - Swap unhealthy high calorie snacks ( you know those things we eat in between meals ) for a healthier option SWAP - salted nuts for unsalted nuts -- easy peasy - Crisps/ chips for unsalted popcorn or Kale chips or mini rice cakes. I know, I know, your body i...s now screaming for that salt, but bear with it, and it will soon hate salt as your system gets used to proper tasting food . - Yoghurt- coated raisins for plain raisins - they are sweet enough - Chocolate bar for a protein bar ( make sure its not loaded with sugar ) - Muffin/ cookies for fruit slices with a spoonful of peanut butter- yummy or just plain fruit of any kind Its a good idea to have a snack emergency kit in your car / handbag / briefcase just to help you resist the temptation of those sugary, salty snacks we usually buy . Mine is .... - A small tin of nuts ( all kinds ) - a small tin / bag of mixed seeds ( sunflower, pumpkin and sesame ) - a protein bar - bag/ small box of raisins - fresh fruit ( banana , grapes , apple, clementines ) Happy healthy snacking -
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Who says fast food is bad for you - can't get much faster than an apple!!