In my nutrition clinic, most people coming to see me have an issue with their weight. Whether they are attending due to heart health, bone health or digestive problems, I find that weight loss is also one of their key health goals. I work with individuals to lose an achievable amount of weight over an achievable amount of time.
One of the main areas that I find people put on weight is around their belly. This type of weight gain can be the most harmful for health but also can be easy to shift, once you know how.
One of the most important areas of weight loss is balancing your blood sugar levels. Processed carbohydrates, such as white bread, white pasta and white rice, tend to absorbed quickly into the blood stream, causing a spike in your blood sugar levels. This causes the body to release insulin, whose primarily role is to take the sugar from the blood quickly and, if consumed in excess, store it as fat.
Therefore, choosing slow release carbohydrates are more beneficial for health and for weight loss, e.g brown rice, pasta and breads, oats, etc. The advantage of these carbohydrates is that they take a lot longer to break down, keeping you fuller for longer as they also contain more fibre, reducing your cravings and helping your digestive system.
As carbohydrates act as our energy source during the day, our breakfast and lunch should contain a portion of carbohydrates, e.g. 1/2 - 3/4 cup of oats, cooked rice or cooked pasta. Many people wanting to lose weight try to cut carbohydrates out from all meals. This leaves them hungry and craving for sweeter foods. However, for the evening meal, it is possible to reduce or eliminate carbohydrates to assist weight loss. See below for a lower carbohydrate evening meal.
Chicken Stir Fry
1 tsp oil
2 chicken breasts (cut into chunks)
2 cloves of garlic (chopped finely)
1 large fresh chilli (deseeded, chopped finely)
2 oz cashews
1 small head of broccoli (cut into florets)
1 yellow pepper
1 red pepper (cut lengthways)
4 tsp soy sauce
2 chicken breasts (cut into chunks)
2 cloves of garlic (chopped finely)
1 large fresh chilli (deseeded, chopped finely)
2 oz cashews
1 small head of broccoli (cut into florets)
1 yellow pepper
1 red pepper (cut lengthways)
4 tsp soy sauce
Serves 4
Chop garlic and leave aside for 5 minutes.
Chop all of the vegetables before you start cooking.
Heat oil over a medium heat in a large frying pan or wok.
Add the chicken to pan, stir continuously, cook till no longer pink inside (about 5 mins). Remove from pan and set aside.
Add garlic and chilli to the pan, tossing it for a minute. Do not let it go brown.
Add in broccoli for another minute and then the peppers for another minute. Add the soy sauce, stir well.
At the last minute add cashews and reserved chicken and stir through.
Serve straight away.
Chop garlic and leave aside for 5 minutes.
Chop all of the vegetables before you start cooking.
Heat oil over a medium heat in a large frying pan or wok.
Add the chicken to pan, stir continuously, cook till no longer pink inside (about 5 mins). Remove from pan and set aside.
Add garlic and chilli to the pan, tossing it for a minute. Do not let it go brown.
Add in broccoli for another minute and then the peppers for another minute. Add the soy sauce, stir well.
At the last minute add cashews and reserved chicken and stir through.
Serve straight away.
Lucy assists people to lose weight and improve health through choosing the right foods. She designs recipes and weight loss meals plans to assist people in eating fresh, natural and seasonal foods with the added benefit of improving your energy levels and helping you to feel great.
http://www.foodforliving.ie/mealplans/
http://www.foodforliving.ie/mealplans/
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