501 Easy Health Tips E-Book

Kellie Collins

• Herausgeber: IMM Lifestyle Books
• Kategorie: Ratgeber
• Sprache: Englisch
• Veröffentlichungsjahr: 2021

Seitenzahl: 150

Beschreibung

Every day, the newspapers reveal new, often conflicting advice about slimming and exercise. For those who want to live wholesomely, but don't know how to cut through the commentary, "501 Easy Health Tips" provides a wealth of simple, effective ideas for making positive lifestyle changes - one day at a time. Author and nutritionist Kellie Collins' foolproof diet, fitness and nutrition tips are guaranteed to contribute to weight loss and a more energetic lifestyle. The book includes everything from quick, delicious recipes and methods for jump-starting and maintaining an efficient metabolism to easy-to-implement exercise tips and ideas for relaxation and reducing stress. Written in a lively, accessible style, but grounded in hard science, "501 Easy Health Tips" is the ultimate guide to creating a better body, inside and out.

Leseprobe

501 EASYHEALTHTIPS

Published in 2007 byNew Holland Publishers (UK) LtdLondon • Cape Town • Sydney • Aucklandwww.newhollandpublishers.com

Garfield House, 86–88 Edgware Road,London W2 2EA, United Kingdom80 McKenzie Street, Cape Town 8001, South Africa14 Aquatic Drive, Frenchs Forest, NSW 2086, Australia218 Lake Road, Northcote, Auckland, New Zealand

Copyright © 2007 text: Kellie CollinsCopyright © 2007 artworks:New Holland Publishers (UK) LtdCopyright © 2007 New Holland Publishers (UK) Ltd

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the publishers and copyright holders.

ISBN: 978 1 60765 355 4

Editor: Anne KonopelskiEditorial Direction: Rosemary WilkinsonProduction: Hazel KirkmanDesign: Paul WrightArtwork: Paul Wright

10 9 8 7 6 5 4 3 2 1

Reproduction by Modern Age Repro house Ltd,Hong Kong

Printed and bound by Craft Print International,Singapore

DisclaimerThe author and publishers have made every effort to ensure that all information given in this book is safe and accurate, but they cannot accept liability for any resulting injury or loss or damage to either property or person, whether direct or consequential or however arising.

AbbreviationsThe following abbreviations are used throughout the book:

cm

centimetre

fl oz

fluid ounce

g

gram

in

inch

kg

kilogram

lb

pound

mg

millligram

ml

millilitre

oz

ounce

tsp

teaspoon

Tbsp

Tablespoon

501 EASYHEALTHTIPS

KELLIE COLLINS

978-1-84773-416-7

Introduction

Food and Drink

Nutrition and Health

Weight Loss

Fitness

Well-Being

Glossary

Introduction

There are various definitions for health, including ‘the absence of disease’ or ‘physical, mental and social well-being’ – but my favourite is ‘a toast or a wish for someone’s well-being’. I can’t prevent disease or cure illness, but I hope that by reading this book, you will be able to take small steps towards changing your health for the better. You certainly don’t have to take on all 501 tips. There are some that won’t apply to you, and I would never expect anyone to start cycling, swimming and going to the gym all in one day. All in the one lifetime, even!

When I tell people I’m a nutritionist, most automatically assume I’m a health freak. Okay, so I do eat a healthy diet most of the time but I am also partial to a glass of wine and a bar of chocolate. I don’t see the point in denying myself these things as long as I have them in moderation (the 80:20 rule, if you like – tip 223).

I’m a foodie and I believe that everything I eat has got to be worth eating. There’s no point in wasting good eating time with rubbish food. So I hope you’ll be inspired to go back to basics in the Food and Drink chapter and cook some meals from scratch. You’ll see that it doesn’t take all day or a cupboard full of ingredients to put together something really tasty.

I’m not a big fan of the word ‘diet’. People find it off-putting, and it conjures up images of something short-term. Healthy eating should be something you take on for life. You’ll see in the Weight Loss chapter that I try to use the D-word as little as possible, preferring instead to use terms like ‘way of eating’. After all, the general definition for diet is ‘what a person eats and drinks’. No mention there of weight loss or something you do to fit into a new dress! The safest and most effective way to achieve weight loss is to eat healthily, control your portions and exercise.

Which brings me to the Fitness chapter – I don’t want anyone to sneakily skip over it! I used to be a fully paid-up member of the ‘I hate exercise’ club, complete with self-diagnosed gym phobia. Eventually the messages I was preaching on a daily basis about the importance of exercise – not only for weight loss, but for general health – started to filter into my own mind. I suppose I was curious to see what all the fuss was about. Could sweating and panting for an hour on a treadmill really make you feel good afterwards? Is exercise really one of the best ways to relieve stress? And as much as I hate to admit it, the answer to both questions is yes. Have a look through the chapter and see. You’ll probably be surprised at how easy it can be to introduce exercise into your lifestyle. You can even get fit in front of the television if you put your mind to it.

In fact, I’m willing to bet that you’ll be surprised at how easy it is to improve your overall health by making a few small changes to your lifestyle – gradually. As you’ll see by the time you reach the end of this book, being healthy is easy when you know how!

FOOD AND DRINK

1. WHAT’S COOKING?Forget additive-loaded, processed foods and ready meals. Make your own meals from scratch so you know exactly what’s in them. You don’t have to be a gourmet chef to succeed. Start with some key, basic dishes, and the world of ingredients will be your oyster.

2. SAFETY FIRSTPrevent food poisoning in your kitchen by keeping raw and cooked meats separate. Store raw meat below cooked meat in the refrigerator and use separate chopping boards and knives for each. Always wash your hands after handling raw meat. Store leftovers in the fridge and discard them after two days.

3. FREEZE FRAMEFreezing food is an economical and time-saving way of keeping it safe. Put frozen food from the supermarket into your freezer as soon as possible. Wait until leftovers and cooked foods are cold before freezing them. (Placing warm foods in the freezer will raise its overall temperature.) Wrap food for freezing carefully to prevent freezer burn and cross-contamination. Defrost food thoroughly before using and never refreeze it.

4. GREAT GRAINSWholegrains are grain foods in which all parts of the grain are intact and retained during any processing. Wholemeal also contains all parts of the grain but is milled to a finer texture. Wholegrain has a lower GI (see tip 166), but both are good choices and should be chosen over white flour products, which have 66 per cent less fibre.

5. BREAD OF LIFEVary your bread choice – try rye, bagels, ciabatta, tortillas or potato bread for a change from the sliced loaf. Bread is a low-fat staple food for many people and a good source of carbohydrates. There are many different types of bread, and those made with wholemeal or wholegrain flours are generally a better option than those made with white flour.

6. GOING CRACKERSCrackers are a good alternative to bread – especially wheat-free crackers, which suit anyone who suffers from wheat intolerance. Oatcakes are high in fibre and delicious served with hummus or cheese, or as an accompaniment to soup. Rice cakes are gluten free; serve them with cottage cheese and chopped tomato for a healthy snack.

7. SPREADING OUTWhen choosing a spread for your bread, check the label and make sure it is low in trans fats (see tip 132). Trans fats are formed when liquid oils are converted to solid spreads and have been linked to heart disease. Use olive or sunflower spreads instead of butter and vegetable margarine, both of which are high in trans fats.

8. CEREAL-OUSLY SIMPLECereal with milk is the ultimate convenience food, and a meal in itself. Eaten any time of day, but especially for breakfast, high-fibre cereals fill you up and boost your energy levels. Many cereals are fortified with vitamins and minerals, increasing their nutritional values. Avoid sugar-coated cereals and compare sugar contents of mueslis to choose the low-sugar varieties.

9. OAT SO GOODOats are rich in soluble and insoluble fibres, B vitamins and protein. They’re naturally low in sugar, fat and salt, and have been shown to reduce levels of LDL (bad) cholesterol. Oats are also low GI (see tip 166), so try to include them in your diet at every opportunity.

10. BACK TO PORRIDGEHere are a few easy ways to incorporate oats into your diet:

•    Have porridge for breakfast. Add dried fruit, honey, nuts and seeds for extra flavour and goodness.

•    Make your own muesli or buy varieties with no added sugar.

•    Add some oats to fruit crumble toppings.

•    Add oats to smoothies for extra creaminess. Soak them in milk overnight and combine with fruit and yoghurt the next morning.

11. HOME-MADE MUESLIPut 200g (7oz) porridge oats, 25g (1oz) wheatgerm, 50g (1¾oz) barley flakes and 25g (1oz) each of hazelnuts and pumpkin seeds on a baking tray. Toast them in the oven for 10 minutes at 150°C (300°F/Gas mark 2), shaking the tray halfway through. Allow the seeds to cool and mix in 150g (5½oz) dried fruit such as apricots, cranberries and sultanas. This can be stored in an airtight jar for two weeks. Serve with milk.

12. BEST BREAKFASTS

•    porridge made with semi-skimmed milk and topped with some banana slices or raisins

•    boiled or scrambled eggs with wholegrain toast and orange juice

•    oatcakes spread with peanut butter or high-fruit jam

•    lean, grilled bacon with some grilled tomato and a toasted granary roll

•    mixed fruit salad topped with Greek yoghurt and some chopped nuts

13. SAY CHEESECheese is often cited as a good source of protein, but it contributes considerably to fat intake. Even low-fat cheeses can still contain up to half of their calories as fat, so compare labels and check saturated fat and sodium contents. Get your protein from other sources whenever possible (see tip 135).

14. CHEESY BITESChoose stronger-tasting cheeses and you’ll use less, reducing fat intake and calories. Add feta to salads, melt goat’s cheese over vegetables and stir mozzarella into pasta.

15. IN THE DARKInclude dark green leaves in your summer salads. These contain more nutrients, such as beta carotene and fibre, than paler leaves. Try watercress, rocket, lamb’s lettuce or radicchio.

16. THE PERFECT CATCHTry to eat at least two portions of fish each week, including one portion of oily fish. Oily fish such as salmon, mackerel, trout and sardines have more Omega 3 fatty acids (see tip 131) than white fish. Pregnant women should eat no more than two portions of oily fish each week, however, as toxins may build up in the flesh of the fish.

17. EASY SALMON FISH CAKESDrain 120g (4oz) tinned salmon and mix with 120g (4oz) mashed potatoes. Beat a large egg and add half to the mixture. Add 2 tsp curry powder, a pinch of salt and pepper, and a squeeze of lemon juice to taste. Shape the mixture into four fish cakes and coat each with the rest of the beaten egg. Give each fish cake a light dusting of plain flour and coat with some wholegrain breadcrumbs. Bake in an oven at 180°C (350°F/Gas mark 4) for 20 minutes, then serve immediately.

18. FISH TALESDip prawns in chilli sauce or add them to stir-fries. Add tinned, drained tuna to pasta or marinade salmon in teriyaki sauce and fry.

19. FISH FOODCheck out the catch at your local fishmonger and have fun trying out different types like red snapper, squid, sea bass, monkfish and sole.

20. STEAMY WINDOWSResearch has shown that fresh broccoli loses up to 97 per cent of its key antioxidants when it is boiled, but just 11 per cent if it is steamed for 5 minutes. If you notice other vegetables losing colour during cooking, that means they’re losing nutrients, too.

21. HIDE AND LEEKIf you’re having trouble persuading your kids to try eating different vegetables, add finely chopped or grated vegetables like carrots and courgettes to stews, pasta sauces, meatballs or cottage pie. Your kids won’t even know they’re eating vegetables! Also try mashing a little parsnip or cauliflower into potatoes, perhaps with a little low-fat, grated cheddar.

22. PERFECT POMEGRANATEPomegranate juice is bursting with vitamins A, C, E and folic acid, giving it three times more antioxidant power than green tea or red wine. Recent studies have shown that pomegranate juice may reduce bad (LDL) cholesterol levels and your risk of heart disease, osteoarthritis and some cancers.

23. POMEGRANATE MOCKTAILAdd one star anise and one cinnamon stick to 600ml (20fl oz) pomegranate juice. Set aside for a few hours or overnight. Just before serving, whizz 150g (5½oz) of an assortment of berries in a blender, keeping a few aside. Add some crushed ice to four tall glasses with the leftover berries, then add the crushed berries and pomegranate juice. Serve immediately.

24. ZEST IS BESTCitrus peel is packed with flavour and vitamin C, so don’t waste it. Grate lemon or lime zest into chicken and fish dishes, soups, salads or rice. Add it to black or green tea and drinking water for a tangy flavour. Before grating the fruit, be sure to wash and dry it thoroughly.

25. CUT DOWN ON CAFFEINEA high caffeine intake is linked to several health problems, including osteoporosis and high blood pressure. Instant coffee contains up to 70mg of caffeine per cup, so switch to decaffeinated coffee or rooibos tea, which is caffeine free.

26. TEA FOR TWOBlack and green teas contain anti-ageing antioxidants. Drinking tea may also improve your memory and reduce your risk of stroke, heart disease and some cancers. Swap some of your daily cups of coffee each day for tea. It still contains caffeine, but less than coffee.

27. FRY LIGHTAlways grill foods when possible and avoid deep frying. If you really must fry your food, however, use olive oil.It is more stable at high temperatures than butter and so retains most of its nutritional benefits, such as essential fatty acids (see tip 131). Butter is high in unhealthy saturated fats (see tip 133), and its instability at high temperatures may affect the flavour of your dishes.

28. COOKING UNDER PRESSUREIf your pressure cooker hasn’t seen the light of day since the 80s, dust it down and rediscover its advantages. The quick cooking times are more economical and lock in flavour and nutrients, making more delicious and nutritious meals. Pressure cookers are especially good for cooking cheaper cuts of meat, soups and casseroles.

29. PASSION BOOSTERSShellfish, pumpkin seeds, pine nuts, wholegrains and pulses all contain zinc, which is required for the production of testosterone – a hormone that regulates sex drive in men and women.

30. GET FRIENDLY WITH BACTERIATry to include probiotics and prebiotics in your everyday diet. This won’t be difficult, as they are now added to many foods, such as yoghurts, milk and breakfast cereals. The following are some of the reported health benefits of eating these friendly bacteria:

•    lowering of blood pressure and blood cholesterol

•    replacement of beneficial bacteria after a course of antibiotics

•    prevention of candida

31. VARIETY IS THE SPICE OF LIFEDon’t be afraid to experiment when you are cooking or eating out and try as many new foods as your taste buds dare. Research has shown that eating a wide variety of foods (typically 27 different foods every day) is associated with a greater life expectancy.

32. NO MORE NAUSEAMorning sickness, motion sickness and sometimes even hangover sickness (depending on the extent!) may all be relieved by sipping ginger tea. It can also help alleviate colds and release trapped wind.

33. NOT A GRAIN OF TRUTHPeople who buy rock or sea salt mistakenly believe it’s better for them. All types of salt contain the same amount of sodium, and since most of our salt intake comes hidden in foods, it’s best to avoid adding extra salt to food during cooking or at the table.

34. CHOOSE LOW-SALT FOODSThe bulk of our salt intake comes from purchased bread, breakfast cereals, soups, sauces, ready meals and even biscuits. With all this salt hidden in our food, check the nutritional information on the packaging and choose items with the lowest salt content. As a general guide, 1.25g of salt or 0.5g of sodium per 100g is a lot of salt, and 0.25g of salt or 0.1g of sodium per 100g is a small amount of salt.

35. TOP TIPS TO REDUCE SALT INTAKE

•    Aim for an intake of 6g (⅛oz) salt or less each day.

•    Season your food with herbs and spices instead of salt during cooking.

•    Don’t automatically add salt at the table – taste your food first.

•    Cut down on your intake of ready meals.

•    Buy fresh produce rather than tinned fruit and vegetables.

•    Read the labels and compare the salt content of similar foods (see tip 34).

36. TAKE FIVE A DAYEat at least five portions of fruit and vegetables each day. One portion of fruit is approximately 80g (3oz), or any of the following:

•    one apple, banana, pear, orange or other fruit of a similar size

•    two plums, mandarins, kiwi fruits or satsumas

•    one slice of a large fruit such as a melon or a pineapple

•    3 Tbsp fruit salad in natural juice

•    1 Tbsp dried fruit

•    15 grapes, cherries or berries

37. VEGGIN’ OUTOne portion of vegetables is approximately 80g (3oz), or any of the following:

•    a small bowl of salad

•    3 heaped Tbsp vegetables (raw or cooked)

•    half a pepper

•    four broccoli florets

•    three celery sticks

•    seven cherry tomatoes

38. JUICE IT UPInvest in a juicer and start the day with a refreshing, healthy drink. Bear in mind that no matter how much juice you drink in a day, it still only counts as one portion of fruit because fibre and other nutrients are lost during the juicing process. Still, drinking fresh, home-made juice is a great way to stock up on immunity-boosting vitamin C.

39. JUICY FRUITS

•    Juice one apple, four carrots, two kiwi fruits and one thumb-sized piece of fresh, peeled ginger.

•    Juice one peeled beetroot, three carrots, two pears, one peeled lime and five torn basil leaves.