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Eaten too much? Overindulged at the weekend? These tips should help you resume and maintain your healthy habits following a food blowout.
The occasional overindulgence isn’t going to harm your health, but it’s important to get back on track after a big night out.
“It’s normal to overindulge and go out and enjoy yourself on occasion, but it’s how you redeem yourself after the fact as to whether you see weight gain or weight loss,” says accredited practising dietitian and Dietitians Association of Australia spokesperson Lauren McGuckin.
Try these three pieces of advice for getting back on track:
1. Let your tummy groan
Then have a light, healthy, protein-rich breakfast like an egg on wholegrain toast or a small bowl of muesli with yoghurt and berries.
Dehydration often masquerades as hunger, especially after consuming high-fat and high-salt foods, so keep a water bottle on hand throughout the day.
3. Go home-made
Research shows that the more we eat at home, the slimmer we are. Even if you’re choosing healthier options like vegetable pizzas sans cheese or stir-fries, takeaway foods are usually higher in fat and calories than home-prepared meals. Plus, portion sizes are larger to compensate for the extra hit to your wallet.
NEXT: Food blowouts busted
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This recipe for carrot cake muffins is one of Rita Catalino’s favourites! Perfect for using up fresh produce that’s past its prime and a great way to meet your vegie quota.
What you’ll need:
- 3 cups almond meal
- ¼ tsp baking soda
- 1 tsp baking powder
- ½ cup apple sauce
- ¼ cup coconut oil
- 5 free range eggs
- 1 cup shredded carrot
- Vanilla extract
- Dark sugar-free chocolate, grated, to garnish
What you’ll do:
Mix together the first four ingredients in a bowl. Mix remaining wet ones in another bowl until well combined. Add the dry ingredient mixture to the wet one and combine until smooth. You can mix by hand or in a blender for a smoother consistency. Pour into a mini muffin tin or loaf tin lined with parchment paper and bake for 30 to 35 minutes at 190°C until golden brown or until a metal toothpick comes out dry.
Pro tip: “To emulate the icing on standard carrot cake and impart a tantalising contrast to the carrot’s natural flavour, try mixing a scoop of your favourite protein powder with a few drops of water and mixing to a paste. For a syrup to pour over, simply add more water or reduce the amount of protein powder. Cinnamon swirl is my favourite!”
NUTRITION: 115 calories, 8 g carbs, 5 g sugar
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Retrain your brain to decrease those unwanted cravings with these 6 tips.
If your food choices disappoint your tastebuds, you’re more likely to resort to an unhealthy sweet treat to make up for feeling deprived. Here’s how you can reduce those hunger pangs.
1. Choose low-GI foods
“Foods with a lower glycaemic index (GI) of 55 or less are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and insulin levels,” says Melanie McGrice, accredited dietitian and director of Nutrition Plus clinics in Melbourne. “Low-GI foods also help you feel more sated after a meal and reduce risk of weight gain and conditions like diabetes.” Every day, aim to eat five serves or more of fresh vegetables and two of fruit plus wholegrains and some lean protein at every meal.
2. ‘Healthify’ takeaway meals with homecooked makeovers
Prepare homemade burgers with wholemeal buns and stacks of salad vegetables. Make fish and chips but grill the fish and bake large pototo wedges with a dash of olive oil.
3. Downsize your utensils
“Eating soup from a teaspoon or risotto from a small entrée fork encourages slower eating, so you feel more full and satisfied after a meal,” says McGrice. Chopsticks also encourage smaller mouthfuls.
4. Mix it up
Rigid, restrictive food regimes substantially reduce our pleasure of eating, are often nutritionally unsound and increase the risk of cravings and ‘all or nothing’ thinking about food. The Dietitians Association of Australia recommends aiming to eat 20 different nutritious foods every day.
5. Top ‘n’ tail
Roberts calls this method the ‘sandwich’ technique. “You put a moderate portion of a high-kilojoule food in the middle of a meal with lower kilojoule foods that are high in fibre and protein at the beginning and end,” she explains. This makes you feel you’ve been at a banquet. Soups make good starters and salads are a nice crispy third course.
6. Don’t blow off breakfast
Eat some filling slow-cooked porridge or eggs and dark rye toast. People who skip breakfast tend to have lower dopamine levels, shows research from the University of Missouri. This may explain why they are also more likely to crave sweet or savoury food later in the day.
Words by Stephanie Osfield
NEXT: Find out how to spot false food cravings.
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Whether you sustained some auto injury, you have back, neck, hip or joint pain or you are experiencing pregnancy-related complications, you may need the help of a seasoned chiropractor in order to reduce or alleviate the pain and keep your body in good shape. Chiropractic care refers to the non-invasive form of healthcare which encompasses a range of treatment options. Here the chiropractor normally uses hands, mechanical devices or alternative treatments to manipulate, adjust, and realign the spinal cord, joints, nerves, and muscles to their rightful positions and speed up healing. Below are some of the services you can get at a typical chiropractic clinic:
- Auto Injury Treatment
If you have ever been involved in a motor vehicle accident, you definitely understand how painful and debilitating the whole ordeal can be. For instance, it may result in injuries to your head, neck, back, legs, arms and whiplash. Others include; spinal joints, the surrounding muscles and nerves. You are therefore likely to experience excruciating pain or numbness in these areas. Though some symptoms of the injury become immediately visible, others take time to manifest. Fortunately, seasoned chiropractors usually use advance chiropractic techniques to treat these conditions, relieving the body of any pain, trauma or stress and help you on your path towards recovery.
- Pregnancy-Related Chiropractic Services
Pregnancy and childbirth are some of the best things that could happen in the life of any woman. However, after sometime, when the child has started growing, the body will begin to adjust in order to accommodate the new changes and this may result in back pain, hip and joint pain, and pelvic pain among other conditions. However, specific chiropractic care during pregnancy usually provides greater health potential, resulting in a much easier and safer delivery. Owasso chiropractors usually use advanced techniques such as the Webster technique which enables them to correct any sacral misalignment as well as balance the pelvic muscles and ligaments, allowing the baby to get into the most ideal position for birth.
- Back Pain Treatment
Back pain is another common condition that can affect people of all ages even though it is more prevalent among the elderly people and pregnant women. The condition may be caused by accidents, poor sitting and sleeping positions, aging and an imbalance in the body especially during pregnancy. Besides pain, the condition may also be accompanies by other symptoms such as stiffness and numbness in the back. However, a qualified chiropractor can help correct the condition through massage therapy, use of braces, and exercises among other techniques.
- Sports Injury Treatment
If you are involved in high-impact sporting activities such as rugby, soccer, basketball, gymnastics or even athletics, you are likely to sustain different kinds of injuries in the course of your training or during the game or competition. However, with the help of a qualified chiropractor, such injuries can be effectively treated and your performance enhanced. Such treatment will help to;
- a) Improve your strength and flexibility
- b) Reduce the risk of injury
- c) Improve your performance
- d) Improve your recovery rate after a sports injury and
- e) Reduce pain
Other services you can get from a modern and fully equipped chiropractic clinic or qualified chiropractors in Owasso Oklahoma include; health and wellness services, shoulder pain treatment, sciatica treatment, neck pain treatment among many others. They normally use advanced, safe and effective technologies and techniques that will guarantee optimum results.
Treat yourself with this refined sugar-free, low carb dessert by organic, natural and low-calorie sweetener Natvia.
Ingredients (makes 16)
- ½ cup cocoa powder
- ½ cup boiling water
- ⅔ cup Natvia
- 3 eggs
- ¾ cup coconut oil, melted
- 1 ⅔ cup almond meal
- ½ tsp baking soda
1. Preheat oven to 170°C and line and grease a round cake pan.
2. Combine cocoa powder, boiling water and Natvia and mix until combined.
3. Whisk eggs until light and fluffy and a pale yellow.
4. Add coconut oil and mix until combined.
5. Add flour and baking soda and mix until combined.
6. Add cocoa mixture and mix until combined.
7. Pour into cake pan and bake for 30 to 40 minutes until set.
NEXT: Try this protein cheesecake for another delicious treat.
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If you are handed the massive task of organizing a fashion show, then you will also know that it is important to get yourself organized before going ahead with the rest of the planning. Whether it is for a fundraiser or a high school or you are promoting your friend’s latest line of clothes, it is important to go through some of the basic steps mentioned below. Steps such as assembling a reliable team, finding a good venue, promoting and advertising the event to finding models are all integral to organizing a successful event that will be memorable for all those who attended.
Choose a Theme for the Show
For events such as fashion shows, picking a theme will help you narrow down the styles and will give you direction and clarity on the designers, outfits, venues and casting. Some of these themes may vary from Gothic to animals to denim to velvet. The idea is to create and collaborate on ideas that you are passionate about, especially if you are the designer. Otherwise, make sure to discuss with the designers to help you understand what they want and collectively pick a suitable theme.
Creating a Budget
One of the most important first steps is to find out what the funds available to you are. Find out if there is a budget allocated or if it is dependent on donations and volunteers. Most of the bridal fashion shows featuring bridesmaid dress designers include public entry with entrance tickets. Keep in mind that if you plan on using the ticket funds to bankroll the event, you will need to know how many people you wish to sell the tickets for. Some forward thinking will need to be considered in matters like this so that you can manage the show without any discrepancies.
Allocate a Team
A fashion show, however big or small it may be requires a lot of teamwork in order to produce a fantastic end show. Don’t be shy to recruit family, friends or professionals to make your event a good one. Each person needs to be assigned tasks that they can be fully responsible for and this also makes it more enjoyable and rewarding for all involved. For example; one person can be assigned to take care of the advertising and promotion of the event. This person or people will be responsible for creating flyers, marketing on social media and promoting the event in the community. They will be integral in pushing ticket sales. There will be another team, for example, handling all the clothing and models, especially during the change of clothes between the takes. Also, fashion designers might need a lot of help getting their models into the dresses perfectly.
Recruit an Emcee
One of the key pointers of a fashion show is the announcements and the smooth transitions from each take. Make sure that you hire a professional or a friend who is good at presenting to take care in hosting the show as this will ensure that the crowd is energized and the show is going in the right place.
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The job of a dietitian has never been more important in the modern world. Obesity continues to be a major problem in the world today especially among the millennial generation. Dietitians educate and create awareness on how a person can maintain a balanced diet which leads to you having a healthy lifestyle. There are certain skills and practices that must be followed in order to be a professional in this field. There would also be educational qualifications and various types of certification to obtain to be a recognized professional. Some dietitians make entire programs for institutions such as schools while some prefer to practice the same privately.
Soft Skills Required
Education would teach you to perform all the duties you need to know as a dietitian, however, there are soft skills you need to know in order to be a true profession. First and foremost it is absolutely necessary to have good listening skills as you need to understand the needs and requirements of your client well. You would not identify the core problem of your client’s eating habits if you do not look to listen to them. Another important soft skill to have would be good communication skills. As a dietitian you are expected to give reliable advice to your clients, it is important to clearly and effectively convey your advice on diets to them. Present out the benefits of following the recommended diet you give and what each component of the diet will do for the body.
A basic qualification would be a Bachelor’s degree in dietetics, foods and different types of nutrition for the body. If you look to be a dietitian you need to decide whether you would be a registered dietitian or an unregistered one. A registered Dietitian must earn his or her stripes by undergoing a supervised program with the conclusion being an exam which is mandatory to pass. When you ask yourself the question, how to become a dietitian, it is important to know that a basic qualification won’t do and that you need to be registered and recognized. If you look to serve high-end clients then be rest assured they would trust a registered dietitian. If you look to make a proper living out of being a dietitian it is needless to say that you should get yourself registered. Some countries have their own regulations which demand that you need a professional license to practice as a dietitian as well so be prepared for a lot of hard work and sacrifice.
How To Get Your First Job As A Dietitian
The bottom line is that you get your job after equipping yourself with all the requirements and skills. As an individual, you must be independent, professional at all times and above all possess immaculate knowledge on the subject. Insufficient knowledge on food types, for example, would not only lessen the confidence your clients have with you but also damage your reputation as a professional.
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