Friends and Food... Dining out health tips

Life is better with good friends sharing it. For all the unconditional love and the fun memories I couldn't imagine life without them. It's not only the similarities that we embrace but our differences. I love health and they may love fashion or music and we'll learn and inspire each other in different ways. We need to find the right balance between fun nights out and healthier nights in.

Sometimes a client will feel guilty because they've had too much of a good time that weekend... They had been doing amazingly well in regards to changing habits, feeling better and getting healthier and now they're contemplating how to integrate their health goals with their social life. Or they have a limiting belief that they can't be healthy AND have fun.

First you have to consider what the state of your health is. If for example you have a serious health condition or are aiming to lose a decent amount of weight then yes, realistically your health needs to come first. However, if you're all OK and just want to stay balanced then you have more freedom.

It is my belief that if we become too rigid with our thoughts and our habits, our well being will suffer. Is it better to be 100% healthy but avoid all social activities? Or is it healthier to live a little and have some fun? I know my answer... but it doesn't involve MacDonald's.

So, when it comes to going out I've come up with a list of healthy habits and food choices to follow *most of the time... *Birthday's don't count- the older you get the more you should celebrate.

Dining out...

* Eat a little less at lunch time to compensate for extra kilojoules at dinner. Make sure it's only a little so not to encourage over-eating in the evening.

* Snack on something light before you go. In most cases we're left waiting a while and you won't attack the bread or appetisers.

* Don't drink too much alcohol before you eat. You'll get tipsy and likely eat or drink more than you hoped for.

* Drink water instead of flavoured drinks. Always drink water if you drink any alcohol.

* Ask for entree sized main meals, skip the fried chips and always replace it with salad or vegetables.

* Avoid bakery's, buffets or all-you-can-eat restaurants.

* Choose quality over quantity.

Menu ideas...

*Pay attention to the descriptions on the menu

* Choose grilled, broiled, roasted, steamed or fresh over fried or battered.

* Always have a side of vegetables or salad.

* Avoid creamy, buttery, rich sauces and go for tomato or clear based ones.  Ask to have dressings and sauces on the side.

* Avoid pastries, biscuits, cakes (unless it's someones birthday)

* Pizza bases should be thin and ideally vegetarian.

What to order when you eat...

Italian

Enjoy: Pasta or rice with tomato based sauce, side veggies, salads, thin based vegetarian pizza and soup.

Avoid: Cream sauces such as Alfredo or butter sauce as well as parmigiana, beef lasagna, sausage dishes, garlic bread and dessert.

Japanese

 Enjoy: Miso, nori rolls, green tea, soba noodles, seaweed salad and sushi.

Avoid: Tempura, pork, salty dishes and any brightly coloured desserts.

Chinese/ Thai

Enjoy: Brown rice, steamed basmati rice, cold rolls, clear soups, clear sauces, stir-fried, steamed, broiled, vegetarian and salads. Choose dishes with a higher portion of vegetables. Green tea

 

Avoid: Deep fried, fried rice, battered, tempura, peanuts, egg noodles, fried dumplings, egg rolls, wontons, MSG, pork, imitation meats and deep fried ice cream.

 

Indian

        

Enjoy: Rice, legumes, soup, tandoori, green sauces, roti (unleavened bread baked in clay oven), raita (cucumber, herb and yoghurt salad) and salad.

Avoid: Creamy sauces, poppadom's, dessert, samosas and anything with excessive spicy/ chili (so not to cover up a bad taste!).

Mexican

Enjoy: Gazpacho, rice, bean dishes, vegetable fajitas, salsa, soft tacos and chile con carne (no cheese)

Avoid: Nachos, chips, chimichangas, chalupas, taquitos, crunchy tacos, chile relleno, (all of which are deep-fried), burritos, guacamole and sour cream.

Greek 

  

Enjoy: Hummus with pita, tabouli, couscous, dolmades, tzatziki sauce, stifado stew, legumes and bean dishes, char grilled vegetables, green vegetable dishes and Greek salad (no cheese).

Avoid: Yiros, filo pastry, baklava, most desserts (always sweet pastries).

Fast Food

I was going to put a section here but I don't count this as real food, with any real healthy options. If you're going to eat out make sure it's at a nice place.

Love

Ulyana...

Gym Bag Essentials...for Women

Going to the gym or yoga class is easy if you have all the essentials... 

* Yoga mat

* Sneakers & thongs

* Apple, muesli bar & BPA free water bottle

* Shorts/ leggings, sports bra/ top, hoodie/ sweater

* MP3 player & heart rate monitor

* Socks & underwear

* Soap, non-toxic deoderant, lip balm, hair brush & hair ties

* Towel & laundry bag

Make sure you keep it in order all the time and throw in extras like a magazine, your notebook and any supplements as needed. The simplest way to make healthy habits is to stay in routine.

Love

Ulyana...

Easy Healthy Breakfast..

Nothing could be more simple than starting your day right...

It just makes sense to get your breakfast right and keep going, gathering momentum as your day progresses.

During your sleep, the body goes through a healing and rejuvenating process. Any wear and tear that occurred during the previous day now has a chance to repair itself at night. When you wake up your body begins its elimination processes and the very best thing you can do is get hydrated.

Water & Lemon Juice Cure

Not everyone can stomach water first thing but with persistence it becomes a more natural habit than coffee or juice. Most of us are familiar with adding lemon juice to our water to stimulate your liver and kick start the digestion and flush out the toxins from the night before. I cannot emphasise enough just how effective this remedy is. No liver supplement can compare to the old lemon juice cure.

Hydrating first thing in the morning, gives you an energising start to the day. In winter keep the water warm and in summer cool. Lime, apple cider vinegar and grapefruit are nice choices too.
At the moment my morning routine is to brew a pot of weak green tea and add half a lemon and stevia powder- I love it!

Green Smoothie or Fruit Smoothie

Smoothies go with almost anything, just add some green for a chlorophyll boost. Try very ripe banana, blueberries, baby spinach leaves, hemp or sprouted rice protein powder and maca powder. Just add water and blend until silky smooth. Enjoy with wholegrain toast and organic peanut or almond butter.

Hot Drinks

Green tea and chai are my favourite hot drinks. Enjoy the occasional coffee but don’t overdo it- your adrenals will thank you.

Muesli

Try mixing different proportions of rolled oats or quinoa, amaranth, pumpkin seeds, sunflower seeds, almonds, sultanas, goji berries, coconut flakes, cacao nibs and cinnamon. Chop a banana and top with raw honey and your choice of milk and you have an energy filled start to the day.

Yoghurt and Berries

Biodynamic and organic yoghurt is a lighter breakfast option. Sprinkle with a high protein mix such as quinoa, sesame seeds, pumpkin seeds, almonds and goji berries. Top with mixed berries or your choice of fruit. If you plan on using a lot of energy, or you need a heavier breakfast this isn't for you.

Toast, Sweet or Savoury
Not all bread is created equal but two slices of essene (sprouted grain bread) or sourdough rye is a wholesome savoury option. Spread half an avocado and add thin slices of tomato, fresh basil and some cracked pepper. 
The sweet option is almond butter, banana slices, honey, cacao nibs and bee pollen- this is SO nice. You probably don't need to the pollen or even the nibs, just some coconut flakes or even sunflower seeds to give it crunch and extra nutrition.

Eggs
Poach, boil or fry or scramble (using a little coconut or olive oil) two eggs for a high protein fix. Enjoy with baby spinach, basil, tomato and mushrooms on the side. This is ideal for the weekend and those days where you need a heavier breakfast. Coconut and olive oil is ideal because it stays more stable at high temperatures.

Chia Seed Pudding
Chia seeds are a complete superfood high in protein and omega 3 fatty acids. A little goes a long way with this seed so you’ll only need ¼ of a cup to around 1 cup of your choice in milk. It goes perfectly with an almond milk base. Add cacao nibs, goji berries, cinnamon, coconut shreds and a few almonds, drizzle with honey or dark maple syrup.

Fresh Fruit
Let's not forget how simple and easy fresh fruit is. Days where you want to give your digestive system a rest, have just fruit for a change.

Love

Ulyana...

Why you should keep a food diary

There are many reasons why you should keep a food diary, the most convincing being you will know exactly what you eat, when you eat and how you felt afterwards. You wouldn't rely soley on your memory to do your banking or tax return and neither should you take such an approach if you have specific health goals in mind .

1. Increases food awareness

A food diary is a valuable tool to get you on track in the initial stages of changing your diet and lifestyle habits. You can avoid telling the truth to your therapist but you can't lie to your diary. Even if you hate writing down the things you're not proud of eating, you will gain more insight into your problem areas.

2. Encourage healthier choices

You are more likely to make better food choices if you know you need to write them down and review them. The diary will highlight where you need to work harder. It also encourages you to keep improving, changing things up and trying new things when you do eat really well.

3. Positive life style change

Not only can you reflect on your food choices but you can add how you feel and how much exercise you do. "Like attracts like" as the saying goes, so focus on all the positive activity in your life and you will create more reasons to keep improving.

4. Track your wellbeing

This is especially useful if you are unwell, possible food allergies or have symptoms you can't trace. It is essential for health conditions that need monitoring such as diabetes, heart conditions and people undergoing serious medical treatment. By recording what you eat, when you do and how your symptoms afterward it gives you an actual record of how you are feeling on a day to day basis and how specific foods make you feel.

5. Achieve your goals

Whether that be weight loss, get fitter or tweak your health a food journal can help you keep track and stay motivated. The food diary will help you plan out your meals and snacks.

What will you need?

Either a basic note pad, Word document on your computer or an app like "Edibles". Make it visually appealling by sticking pictures or your favourite quotes and adding colour to your diary.


Why shouldn't you have a food diary? If you have a habit to control everything in your life, especially if you are very rigid with your food choices or have been in the past. In this case it is "healthier" for you to relax and enjoy what your eat, rather than analyse everything you put in your mouth.

Love
Ulyana...

Sugar Junkie

The title was just to get your attention... this is a touchy topic. Sugar is everywhere, in almost every food product and has been for a while now. No one really wants to hear why this sweet, white substance can be compared to an addictive drug and I don't blame you. It's passed around the workplace, hidden in goodies, bars and lollies and if you don't accept the offer, the pressure begins.

It gets you through the day and we all look forward to the hit. Similar to why a smoker doesn't really want to hear about how damaging smoking can be for your health... Sugar is the legal, addictive, widely abused, affordable and most easily accessed "sweet poison" of our time.

White sugar is made from the tall perennial grasses of the genus Saccharum, native to the warm temperate to tropical regions of Asia or the sugar beet plant of the genus Beta vulgaris. Like salt it has history dating back to around the 8th Century, with raw sugar trade from Asia to the Middle East but this is disputable.

Glucose is the form of energy the human body was designed to run on. Every cell in your body from skin, liver to brain, in fact, every living thing on this Earth uses glucose for energy.
Simple carbohydrates are also called simple sugars and are chemically made of one or two sugars (monosaccharides and disaccharides). How long the chain determines if it's a fruit sugar (fructose) or table sugar (glucose) rice malt and honey (maltose) etc. These are digested very quickly by the body providing a quick energy boost.

Complex carbohydrates (starches) are made of three or more linked sugars. Grains, breads, pasta, rice, legumes and some vegetables contain complex carbohydrates. These take longer to digest, resulting with a slower energy release.

Insulin is how your body controls blood sugar levels. When your blood sugar is too low, your body signals hunger. As a result of the hunger signal, you eat and the food is converted to glucose, through the digestive process, which boosts the blood glucose levels and gives you energy.
Refined sugar is detrimental to health because it causes your body to release a large surge of insulin. This seems fine but it places a consistent burden on the pancreas, encourages the body to store fat (especially around the mid section) and causes cells to become insulin resistant. Insulin resistance is when the hormone insulin, becomes less effective at lowering blood sugars. Consistently high insulin levels, results in crashing blood sugar levels. This causes more sugar cravings to get your blood sugar back up and you more energy, only to be let dow again if you continue eating unnatural sugar. Basically, the more refined sugar you eat, the more reliant you are upon it to keep you going and the more damage it does to your body. Risk factors being type 2 diabetes, weight gain, headaches, cavities, mood swings, osteoporosis (poor mineral absorption), addiction, candida, allergies, insulin resistance and poor immunity. Sugar consumption has been linked with cancer...

Whose crazy idea was it to put sugar in everything!?

Let's put it into perspective...
Anything processed or highly refined  is less healthy or simply unhealthy, depending on what and how it's made. Refined white and "brown" sugar, high fructose corn syrup , agave, and artificial sugars (chemical sweeteners) are all highly processed ingredients. I hate to be unpopular but these are best avoided...

Ok, so what are your alternatives...

Artificial Sweeteners??

Sucralose (Splenda), Saccharin, Aspartame, Maltitol and Sorbitol are the most commonly used in food products "diet" drinks, "lite" yogurts and ice creams, "low-carb" and "low-sugar" products, even toothpaste and mouth wash.

These sugar substitutes have been linked to the following, although some not yet conclusive.

*Potential cancer risks
*Negative effects on the liver, kidneys, and other organs and toxicity

*Stimulating cravings

*Gastrointestinal problems

It's a wonder this stuff is in food... really.

I feel we're in a lose-lose situation. On one hand we have white sugar and co. (at least a food product) bombarding our health yet the artificial sugar arena has us risking as much, if not more!

Natural Sugar Goodness :))))

Finally, something fun to write about.

I don't think all sugar is bad for your health, that would be a silly idea, considering it's the body's preferred fuel source but I think you need to be picky with what and how much sweetness you need. Keep in mind people that exercise more, naturally need more fuel to burn off.

Stevia- This is the best no calorie sweetener but you need to get used to it because it's around 300 times sweeter than sugar. Stevia is a herb that has been used as a sweetener in South America for hundreds of years.

Fruit- Suprise! you couldn't possibly ask for a better alternative than the real deal. You can use fruit as a snack, smoothie, juice or in your cooking. Think medjool dates, figs, sultanas and other dried fruit for your baked goodies and any ripe berry, melon or tree fruit to munch on. Fruit is made for the body, I have no questions about it.

Honey- Local, raw honey has amazing health benefits and it's sweet and easy to use but don't over do a good thing. A tablespoon a day on your muesli is enough.

Maple syrup- A highly mineralised and unique flavour, easy to use. Great in cooking and making chocolate. Again, this isn't to be used and abused...

Coconut sugar- instead of the "brown" stuff sold in the shops. Much nicer flavour too.

These natural sweeteners will still affect insulin levels (except the stevia extract), the idea is to wean off the white sugar and replace it sparingly with these. However, fruit contains fibre, water and minerals and is a complete food, natural, untouched and ready to eat. Keep in mind that increasing your exercise will allow you to burn sugar/ energy more effectively and in a perfect world you'd like to get most of your sugar intake from fruit only- it has been done.

Other complex carbohydrates such as basmati or brown rice, whole oats, buckwheat, barley, spelt, root vegetables, whole grain, rye and sourdough breads are also fine. I swear by them...

Love
Ulyana...

Yogini Glamour