2 tablespoons fresh lime juice
1 1/2 tablespoons Asian fish sauce
1 1/2 teaspoons sugar
1 tablespoon plus 5 tsp. peanut oil
1 pound large shrimp, peeled and deveined
3 slender Japanese eggplants, halved lengthwise and cut crosswise into 1/2-inch pieces
5 cloves garlic, thinly sliced
2 Fresno chilies, seeded and slivered
1 scallion, thinly sliced (about 1/4 cup)
1 cup loosely torn basil leaves
Lime wedges, for serving
Cooked rice noodles, optional
1. In a small bowl, whisk lime juice, fish sauce, sugar and 2 Tbsp. water.
2. In a 12-inch nonstick skillet, heat 1 Tbsp. oil over medium-high heat until very hot; swirl to coat skillet. Add shrimp and stir-fry until just pink, about 3 minutes. Transfer to a medium bowl.
3. Add 2 tsp. oil and half of eggplant to skillet. Cook, undisturbed, for 2 minutes, then stir-fry for 30 seconds. Transfer to bowl with shrimp. Add another 2 tsp. oil; repeat with remaining eggplant. Make a well in center and add remaining 1 tsp. oil, garlic, chilies and scallion. Stir-fry until fragrant, about 1 minute.
4. Add shrimp, eggplant and sauce to skillet. Cook, tossing well, until heated through, 30 seconds to 1 minute. Stir in basil. Serve with lime wedges and rice noodles, if desired.
It seems that many of us have a love-hate relationship with food; can’t live with it, can’t without it, right? Sometimes we are complete control and other times, well, we indulge in unhealthy behaviors for temporary satisfaction, then the guilt sets in.
If your personal goal is unique weight loss you must call a truce with food. How? Getting acquainted with Hunger.
There is a difference between physical hunger and emotional hunger, and understanding that will help you obtain your goal. Like most habits, acceptance is the first step; acceptance of your hunger and taking action based on your awareness will change your perception of food and eating habits. This acknowledgement will positively aid you in your long term affair with food, offering a unique weight loss solution.
Emotional Hunger VS Physical Hunger:
Hunger that is stimulated by sensory is emotional hunger. To indulge in this hunger is reactive eating and normally, you are dealing with cravings not nutrition. Emotional hunger leads to eating food for comfort, calm, to excite, pleasure or reward.
However, physical hunger meets a physiological need which begins in the stomach with an empty, hollow, often painful feeling. If you neglect this hunger, you may feel irritated, tired, or even dizzy.
Very few of us eat for purely physical reasons and emotional ones come from added external pressure or stress. Living in a society where billions are spent to target our senses to consume has created a society that eats main for pleasure. Whether it’s the cliché depressed woman inhaling a carton of ice cream or advertisement of all-you-can-eat buffets enticing you to gorge; the media can be your worse enemy.
*Tip: start a food journal and write down when you are hungry and why. You will begin to differentiate between physical and emotional hunger which will allow you to make better decision when it comes to your relationship with food*
Take Control The Relationship:
So, how do you take control back in your relationship with food? Learn what your emotional foods and triggers are. If you can understand your temptations that prompt you to reactively eat, you will become aware of your eating patterns. Remember, knowledge is power! Now, you can begin to change your eating habits and work toward eating for physical reasons instead of emotional ones.
Having a healthy relationship with food IS possible. Here are five steps to help you achieve your healthy relationship with food:
Believe that you can have a healthy relationship with food.
Start a food journal and write for 10 minutes daily. Also, keep in touch with your emotions, write about your day and how you feel.
Differentiate between emotional and physical hunger.
After every meal and snack, jot down whether you ate it out of emotional or physical hunger. You’ll get in touch with your physical needs and emotional cravings.
For every meal and snack, use a scale of zero to 10 to measure how hungry you are. Zero is not hungry and 10 is famished. Concentrate on eating when you feel between six and eight on the hunger scale.
By adding these steps, you’re already on the path to mending your broken relationship with food. This is a unique weight loss solution and gives you complete control of your food affair.
Keep it real, Keep it easy, and Keep it consistent.
In the aspect of food, it can be naturally delicious when not process and saturated with additive. When food is consumed this way, you allow your body to absorbs all the available nutrients from the food. There are no colorful packaging or additives in nature, so limiting your intake of these food are key to a unique weight loss. This gives your real life, altering results.
Another fundamental element for effective weight loss and management is portion control. Portions should be smaller and more frequent, about six meals per day. This allows your body to stabilize your appetite while reducing your craving and keeps you from overeating. Couple that standard with sips of water throughout the day.
Be sure to sip water throughout the day, eat slowly, and remember to enjoy your food to . This will improve digestion and your ability to manage portions effectively.
Exercise is easy, it as simple as moving more.
Exercise is essential for optimum health and if done regularly has been shown to decrease the risk of many serious health conditions. Though moderate and high intensity exercise sessions are ideal for burning loads of calories fast, you should never underestimate the power in activities like walking, stretching and lifting. They help to speed up your metabolism, burn continuous energy throughout the day, and will keep you youthful.
The secret is to find something you enjoy. It makes it easier to achieve a healthy lifestyle built on a regimen of daily exercise.
Obtain good health and a successful weight loss journey with consistent healthy behavior. These healthy habits are the little things that keeps you on track with your unique weight loss journey. Focusing on two or three simple health tips each week and making them part of our daily routine is the key to changing your life.
Breaking bad habits can be frustrating and bad days are inevitable, but maintaining a positive attitude and actively changing your mindset will guarantee that bad days won’t hinder your progression.
Remember: It’s ok to want to push yourself to the limit, but not to put yourself. Negative thoughts is your worst enemy and won’t help you achieve your unique weigh loss goals. Don’t see your health habits as a chore, rather an opportunity to obtain your ideal health & lifestyle goals for a better future.
When it comes to cholesterol-lowering diet it should be more than a long list of what you shouldn’t eat, it should be coupled with what you should eat. The American Heart Association and the National Heart Lung and Blood Institute’s National Cholesterol Education Program recommend these guidelines for heart health and lower cholesterol:
Total fat consumption each day should be between 25% and 35% of your daily calorie intake.
Saturated fat intake needs to be less than 7% of your daily calorie intake.
Trans fat intake should make up less than 1% of your daily calorie intake.
Limit cholesterol in your diet to less than 200 milligrams (mg) every day if you already have high cholesterol.
Consume no more than 2,400 mg of sodium (salt) each day. That includes salt you sprinkle on your food, and salt that’s already in packaged foods, so read labels.
Limit alcohol to only one drink per day or less for women, two drinks a day or less for men.
The most important factor of a cholesterol-lowering diet is knowing how much food to eat, as well as what to eat. Common misconception is that healthy food allots you to eat more, but healthy foods have fat and calories and that can quickly add up. An easy solution on judging how much food you are consuming: one cup is about the size of your fist, one serving on meat should be the size of a deck of cards (three ounces).
Healthier Food Choices
If you are educated on how to choose, food can be delicious and heart healthy. There are lots of low-cholesterol options – here are few:
Lean meats: Skinless chicken or turkey, lean beef (sirloin, chuck, round, loin), pork tenderloin, or pork loin.
Light dairy: Dairy products are full of calcium which can also be high in fat. Try fat-free or low-fat dairy products like milk, cheese, cream, and yogurt.
Fiber: Choose whole-grain products like whole wheat bread, brown rice, and whole wheat pasta. Fruits and vegetables are also great sources of fiber.
Fruits and vegetables: Minimum of four to five servings of fruits and vegetables every day — the more variety, the better.
Fish: Find ways to include fish into your diet at least twice each week.
*Avoid fatty meats, processed meats, high-sugar drinks, cookies and other desserts, and chips.
Eating vegetables or lean chicken won’t do you any good unless you prepare them in a healthy way. Try these cooking techniques to lower cholesterol and cut fat and calories:
Avoid salt. Instead, season with fresh herbs, spices, or even a squirt of lemon juice.
Don’t fry. Bake, grill, or broil your foods instead.
Use vegetable oils. Sunflower oil, olive oil, or canola oil are low-cholesterol products and are more heart friendlier than butter, shortening, or margarine.
Choose fresh. Choose the fresh veggies, fruits, and beans instead of canned or frozen, it will cut your sodium and calorie intake.
A cholesterol-lowering diet focuses on eating lots of the right foods, preparing them in a healthy way, avoiding or lowering your consumption of “bad” foods, and understanding how much food your body needs. And of course, it should also focus on eating delicious foods!
Zucchini fritters taste like a slice of heaven and are ideal for substitution when it comes to your unique weight loss goal. This version is loaded with flavor and left overs can be reheated and made into sandwiches with salad and relish. A very delicious and versatile treat.
2 large zucchinis, grated
2 tbls dried onion flakes
1 tsp. garlic powder
¼ cup parmesan cheese, freshly grated
1 cup plain flour, sifted
1 tsp baking powder
1 tsp smoked paprika
½ cup low fat milk
S & P for seasoning
Preheat oven to 180C (350F). Line a baking tray with baking paper.
Grate Zucchini into a large bowl. Mix dried onion flakes, garlic powder, parmesan cheese, smoked paprika, and season with S & P, set aside.
In a separate bowl sift flour and baking powder together. Add egg and milk to the flour and with a whisk mix the batter until a smooth mixture.
Pour batter into the zucchini mix and with a spoon mix until all incorporated.
Heat a non-stick fry pan sprayed with cooking spray. When heated, using a 1/3 cup measure place batter mixture into pan, 3 at a time. When bubbling around the sides, using a spatula flip over and cook other side, around 2-3 minutes each side. Place on the baking tray and cook the next batch until all mixture finished.
Bake in oven for 10-15 minutes until the centre is cooked.
Serve with salad and either tomato relish or mint and yoghurt dressing.