When it comes to changing your lifestyle, it's human nature to look for the easiest option. So why not make the easiest option the healthiest option? Here are five tips to get you started:
1. Write a meal plan Create a weekly meal plan that accommodates your daily appointments, work commitments and children’s activities. On nights where time is precious, schedule in leftovers from the night before. Leftovers are a better option than takeaway meals as they are more nutritious and lower in calories - and they will save you money. No plan = no organisation, and no organisation = stress. And stress can make weight loss very difficult!
2. Include snacks in your meal plan To maintain your metabolism you need to eat every 2-3 hours (see our post about meal timing for weight loss). When choosing snack foods, plan nutritious foods from the five food groups, and make sure you serve yourself enough to leave you feeling satisfied for at least two hours. See our article on healthy snack ideas.
3. Write a shopping list – and stick to it! Compile a shopping list from your weekly meal plan. Shop once or twice a week to keep your pantry and fridge stocked with the ingredients you need. If you follow your list when shopping, you will be less likely to make impulse purchases.
4. Organise your pantry and fridge Keep commonly used foods in easily accessible spots in your fridge and pantry. And place calorie dense foods such as biscuits, chips and chocolate at the back of the top shelf of your pantry away from sight.
5. Plan your exercise When you are busy exercise can be the first thing to disappear from your 'to do' list. By scheduling exercise sessions on a weekly planner or diary, you are reserving this time to work on your health and fitness before you fill it with other duties. You make time for events such as medical appointments, work meetings, and coffee with friends – why not make an appointment with yourself (or with a friend or personal trainer) to exercise? It's just as important! Schedule slot for exercise and adjust your other commitments to accommodate it.
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Rabu, 17 Februari 2010
Selasa, 16 Februari 2010
Healthy Eating on a Budget
You don't have to compromise your health to reduce your food bill. Here are some tips to help you buy low fat and nutritious food without paying top dollar:
Shop from a list Make a meal plan at the start of each week and decide what you need to purchase to make your meals. If you can be organised at the beginning of the week you won't need to shop at smaller, more expensive food stores. And if you have a weekly menu plan and ingredients to hand, you will be less likely to eat out at restaurants or buy take away foods on the way home from work.
Shop at fresh fruit and vegetable markets Fresh fruit and vegetables from specialty markets last longer (and taste better) than items purchased at large supermarket chains. Purchase fruit and vegetables that are in season (see the seasonal availability of fruits and vegetables).
Don't shop when you are hungry If you are hungry when you shop, you are more likely to buy items you don't 'need'.
Buy in bulk Buy non perishable items such as cereal and pasta in bulk at large supermarkets.
Shop online You'll be less likely to make impulse purchases if you shop online. And if you shop online from home you can check what is in your fridge and pantry to save doubling up! Woolworths and Coles have shops online.
Prepare meals yourself Buy fresh ingredients and prepare meals yourself rather than buying takeaway foods or pre-prepared items. By preparing your own food you can save calories - and dollars. Take a look at the following items that become more expensive as the amount of processing increases:
Potatoes (150g)
Potatoes 25c
Frozen chips 50c
150g potato crisps $2.99
Oats (40g)
Rolled oats 10c
Corn Flakes25c
Breakfast bar 95c
Chicken (100g)
Frozen whole chicken 35c
Raw whole chicken 50c
BBQ chicken 70c
Pre-made chicken kebabs $1.80
Apple (100g)
Apple 40c
Packet of sultanas 90c
Fruit bar $3.20
There are lots of online resources for quick and healthy recipes, including the National Heart Foundation Recipe Guide.
So it's no more expensive to eat healthy food - it just takes a bit of preparation and planning.
Shop from a list Make a meal plan at the start of each week and decide what you need to purchase to make your meals. If you can be organised at the beginning of the week you won't need to shop at smaller, more expensive food stores. And if you have a weekly menu plan and ingredients to hand, you will be less likely to eat out at restaurants or buy take away foods on the way home from work.
Shop at fresh fruit and vegetable markets Fresh fruit and vegetables from specialty markets last longer (and taste better) than items purchased at large supermarket chains. Purchase fruit and vegetables that are in season (see the seasonal availability of fruits and vegetables).
Don't shop when you are hungry If you are hungry when you shop, you are more likely to buy items you don't 'need'.
Buy in bulk Buy non perishable items such as cereal and pasta in bulk at large supermarkets.
Shop online You'll be less likely to make impulse purchases if you shop online. And if you shop online from home you can check what is in your fridge and pantry to save doubling up! Woolworths and Coles have shops online.
Prepare meals yourself Buy fresh ingredients and prepare meals yourself rather than buying takeaway foods or pre-prepared items. By preparing your own food you can save calories - and dollars. Take a look at the following items that become more expensive as the amount of processing increases:
Potatoes (150g)
Potatoes 25c
Frozen chips 50c
150g potato crisps $2.99
Oats (40g)
Rolled oats 10c
Corn Flakes25c
Breakfast bar 95c
Chicken (100g)
Frozen whole chicken 35c
Raw whole chicken 50c
BBQ chicken 70c
Pre-made chicken kebabs $1.80
Apple (100g)
Apple 40c
Packet of sultanas 90c
Fruit bar $3.20
There are lots of online resources for quick and healthy recipes, including the National Heart Foundation Recipe Guide.
So it's no more expensive to eat healthy food - it just takes a bit of preparation and planning.
Senin, 11 Mei 2009
Savvy Supermarket Shopping
At the Wesley Weight Management Clinic we’re often asked how to avoid the temptation of high fat, high energy foods at the supermarket. Our answer is simple: don’t take these foods into your home. Decide what you want to buy before you leave home and stick to it - don’t decide what you want to purchase inside the supermarket.
We’ve prepared 10 tips to help you become a savvier supermarket shopper:
1. Plan meals and snacks for the week or fortnight ahead, and use this plan to make a shopping list (then don’t forget to take this shopping list to the supermarket!)
2. Don’t shop or make a shopping list when you’re feeling hungry
3. Choose a store that has a wide selection of fresh produce, grains, meats and poultry: avoid convenience stores, milk bars and delis
4. If you only need a few items, use a shopping basket rather than a trolley
5. Only carry a limited amount of cash to avoid buying unnecessary items
6. Limit your supermarket shopping to the aisles that contain items you need to purchase
7. Be aware of the strategies that supermarket owners use to encourage you to purchase high fat, high energy foods:
Bakery goods such as breads, donuts and cakes are highly profitable for the supermarket owner. They are therefore prominently placed, often at the entry where their aroma is designed to bring you into the supermarket and entice you to purchase something immediately.
Impulse items such as lollies, biscuits, peanuts, chocolates and chips also provide the owner with a high profit. They are also displayed prominently, generally at the end of the aisle or at the checkout counter to make it ‘easier’ for you to purchase them while you wait for service.
Fresh foods such as meats, fruits, vegetables and dairy products are usually found in the outside aisles. Supermarkets only make a small profit on these items, but as they have a short shelf life they need high exposure to ensure adequate turnover.
Canned and packaged foods are found throughout the remainder of the aisles. As these foods usually have a longer shelf life, they don’t need to be turned over as quickly.
Take a look around the supermarket next time you visit. Notice how it’s designed to optimise the appearance and aroma of certain foods. You’ll see tactics such as signs and displays, specials and taste tests.
8. Review your shopping list while you're waiting at the checkout. Is there anything in your trolley that’s not on your list or vice versa?
9. Put your shopping away in the fridge or pantry as soon as you arrive home. Don’t leave it out and expect not to be tempted by it!
10. If you shop with children use the parent friendly, or confectionary free checkout (these are available at the more socially responsible supermarkets). Children are aware that there are lots of brightly packaged, ‘yummy’ foods at their eye height at the checkout and they may pressure you to buy them.
By following these tips you’ll remove the temptation of high calorie foods in your fridge and cupboards, and as a result you’ll find losing weight much easier! For more tips see our article five tips for easier weight loss.
We’ve prepared 10 tips to help you become a savvier supermarket shopper:
1. Plan meals and snacks for the week or fortnight ahead, and use this plan to make a shopping list (then don’t forget to take this shopping list to the supermarket!)
2. Don’t shop or make a shopping list when you’re feeling hungry
3. Choose a store that has a wide selection of fresh produce, grains, meats and poultry: avoid convenience stores, milk bars and delis
4. If you only need a few items, use a shopping basket rather than a trolley
5. Only carry a limited amount of cash to avoid buying unnecessary items
6. Limit your supermarket shopping to the aisles that contain items you need to purchase
7. Be aware of the strategies that supermarket owners use to encourage you to purchase high fat, high energy foods:
Bakery goods such as breads, donuts and cakes are highly profitable for the supermarket owner. They are therefore prominently placed, often at the entry where their aroma is designed to bring you into the supermarket and entice you to purchase something immediately.
Impulse items such as lollies, biscuits, peanuts, chocolates and chips also provide the owner with a high profit. They are also displayed prominently, generally at the end of the aisle or at the checkout counter to make it ‘easier’ for you to purchase them while you wait for service.
Fresh foods such as meats, fruits, vegetables and dairy products are usually found in the outside aisles. Supermarkets only make a small profit on these items, but as they have a short shelf life they need high exposure to ensure adequate turnover.
Canned and packaged foods are found throughout the remainder of the aisles. As these foods usually have a longer shelf life, they don’t need to be turned over as quickly.
Take a look around the supermarket next time you visit. Notice how it’s designed to optimise the appearance and aroma of certain foods. You’ll see tactics such as signs and displays, specials and taste tests.
8. Review your shopping list while you're waiting at the checkout. Is there anything in your trolley that’s not on your list or vice versa?
9. Put your shopping away in the fridge or pantry as soon as you arrive home. Don’t leave it out and expect not to be tempted by it!
10. If you shop with children use the parent friendly, or confectionary free checkout (these are available at the more socially responsible supermarkets). Children are aware that there are lots of brightly packaged, ‘yummy’ foods at their eye height at the checkout and they may pressure you to buy them.
By following these tips you’ll remove the temptation of high calorie foods in your fridge and cupboards, and as a result you’ll find losing weight much easier! For more tips see our article five tips for easier weight loss.
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