WhatsNew2Day
Latest News And Breaking Headlines

How to prevent the pounds from stacking separately

If you’re stuck indoors, it can be all too easy for food to become your focus. After all, it is one of the little pleasures of life.

But when you look at self-isolation as an opportunity to reboot and reset, the last thing you want to do is accumulate the pounds. Studies show that making small weights instead of big adjustments is the key to keeping the weight off.

Exchanging fruit juice for water, eating raw vegetables instead of chips and using smaller plates for your meals, for example, saves hundreds of calories a day and allows you to lose weight without having to make big sacrifices.

Many of us turn to food in stressful situations, or when we are bored or sad. Instead of thoughtlessly reaching for a sweet treat or chips, try taking a moment to find out if you’re really hungry or just after comfort.

If you're stuck indoors, it can be all too easy for food to become your focus. After all, it is one of the little pleasures of life

If you’re stuck indoors, it can be all too easy for food to become your focus. After all, it is one of the little pleasures of life

Find something that distracts you. A puzzle or something like knitting that touches fingers and brains.

What you consider to be an afternoon stomachache or a feeling of fatigue could be the way your body signals thirst. How do you know that? If you’re hungry, try drinking a glass of water (or another low-calorie drink) and watch how you feel ten minutes later.

Crucially, the fact that you can’t get to the shops can work to your advantage – if you don’t have snacks at home, you can’t be tempted.

Instead, plan meals like this with a good amount of fiber and protein to fill you up. Serve with half a plate of vegetables or salad.

Schedule also in healthy snacks. Try rice cakes with a little peanut butter; carrot, cucumber or celery sticks with salsa or houmous; a few almonds; or some regular popcorn – these are all better than sugary, fattening comfort foods.

Sir Muir Gray is a public health advisor to the NHS and a professor of primary health care at Oxford University.

A delicious and healthy way to kickstart your day. If you thought porridge was boring, think again

A delicious and healthy way to kickstart your day. If you thought porridge was boring, think again

A delicious and healthy way to kickstart your day. If you thought porridge was boring, think again

Cinnamon porridge with bananas and nuts

A delicious and healthy way to kickstart your day. If you thought porridge was boring, think again! Here’s an easy and nutritious way to spice up a bowl of oats. Add a few chopped dates or a handful of raisins for an extra energy boost.

Serves 2

  • 75 g oatmeal porridge
  • 400 ml of milk
  • 1 banana, sliced
  • ½ teaspoon of cinnamon
  • 2 tbsp chopped nuts (eg Almonds, walnuts or pecans)

1. Mix the oats, milk and half of the sliced ​​banana in a pan. Bring to a boil and cook for four to five minutes, stirring regularly.

2. Stir in the cinnamon. Serve with the nuts and the remaining banana.

The creamy 'nutty' texture of chickpeas goes perfectly with sardines in this recipe

The creamy 'nutty' texture of chickpeas goes perfectly with sardines in this recipe

The creamy ‘nutty’ texture of chickpeas goes perfectly with sardines in this recipe

Fried sardines with tomatoes and chickpeas

The creamy ‘nutty’ texture of the chickpeas goes perfectly with the sardines. If you can get fresh fish, remove the spine first. Or use two cans of sardines.

Serves 2

  • 1 tablespoon extra virgin olive oil, plus extra for drizzle
  • 1 small onion, finely chopped
  • 1 garlic clove, pressed
  • 400 g canned chopped tomatoes
  • 400 g canned chickpeas, drained and rinsed
  • Handful of flat-leaf parsley, roughly chopped
  • 4 fresh sardines, head and spine removed
  • Peel of ½ lemon

1. Preheat the oven to 220c (fan of 200c, gas setting 7). Heat the olive oil in a pan and fry the onion for five minutes. Add the garlic and cook for another minute, then stir in the tomatoes and chickpeas.

2. Bring the mixture to a boil and let it simmer for ten minutes. Stir in half of the parsley and season to taste.

3. Place the sauce in a large baking dish and spread the sardines over the sauce. Sprinkle with a little oil.

4. Cook in the oven for 12-15 minutes. Sprinkle with the lemon zest and the remaining parsley. Serve with crusty bread and a leafy green salad.

Super healthy and adaptable, just add your favorite veggies to this simple soup: leeks, peas and pumpkin work well

Super healthy and adaptable, just add your favorite veggies to this simple soup: leeks, peas and pumpkin work well

Super healthy and adaptable, just add your favorite vegetables to this simple soup – leeks, peas and pumpkin work well

Easy vegetable soup

Super healthy and adaptable, just add your favorite vegetables to this simple soup – leeks, peas and pumpkin work well.

Serves 2

  • 1 onion, finely chopped
  • 1 tbsp olive oil
  • 2 celery sticks
  • 2 carrots, peeled and cut into pieces
  • 1 potato, peeled and cut into pieces
  • 500 ml of boiling water
  • 1 cube of vegetable stock

1. Heat the oil in a large saucepan over low to medium heat and add the chopped onion, stirring occasionally. Cut the celery sticks into 2 cm pieces and add to the onion pan.

2. Add the carrots and the potato and stir for another 5 minutes. Add boiling water and crumble in the stock cube. Stir in soup, bring to a boil, turn down and simmer for 15 minutes.

3. Check the herbs. Spoon into bowls. Finish with cheese and serve with slices of whole wheat bread.

Super simple and packed with protein, this all-in-one paella dish has endless variations

Super simple and packed with protein, this all-in-one paella dish has endless variations

Super simple and packed with protein, this all-in-one paella dish has endless variations

Kidney bean paella

Super simple and packed with protein, this all-in-one dish has endless variations. For a vegetarian version, use a can of red beans – or if you want to make it meaty, use chicken and add mushrooms, if desired.

Serves 2

  • 1 tbsp olive oil
  • ½ onion, finely chopped
  • 1 garlic clove, pressed
  • 1 teaspoon of smoked paprika and dried thyme
  • 150 g paella or Arborio / risotto rice
  • 1 can of red beans – or 150 g (5 oz) chicken fillet, cut into bite-sized pieces
  • 1 red pepper, seeded and sliced
  • 125 g of frozen green beans
  • 500 ml chicken stock, warm
  • 50 g of frozen peas
  • Juice from ½ lemon
  • Handful of fresh flat-leaf parsley, roughly chopped
  • 200 g frozen seafood mix, thawed in the refrigerator

1. Heat the oil in a large frying pan and fry the onion

five minutes. Add the garlic, paprika, thyme, rice, beans and pepper and cook for a few minutes. (If you use chicken, light brown.)

2. Add the stock and bring to a boil. Season and simmer for 30 minutes, stirring regularly until the rice is almost soft and most of the moisture has been absorbed.

Stir in peas, lemon juice, and parsley. (And add a thawed seafood mix if you have one). Warm well and serve.

Minestrone is a great source of protein and vitamins and is a great way to combine tomatoes and seasonal vegetables

Minestrone is a great source of protein and vitamins and is a great way to combine tomatoes and seasonal vegetables

Minestrone is a great source of protein and vitamins and is a great way to combine tomatoes and seasonal vegetables

Minestrone of frozen fish

Minestrone is a great source of protein and vitamins and is a great way to combine tomatoes and seasonal vegetables. Here we added frozen fish to increase the protein content and make it a bigger meal. Use fresh or frozen vegetables.

Serves 2

  • 1 tbsp olive oil
  • 1 onion, finely chopped
  • 1 garlic clove, pressed
  • 400 g canned chopped tomatoes
  • 1 tbsp tomato paste
  • 500 ml vegetable or fish stock
  • 50 g (2 oz) spaghetti, broken into short pieces
  • 200 g vegetables (eg celery, leek, carrots, green beans), minced meat
  • 150 g thawed fish, such as haddock, cut into pieces
  • 1 tbsp pesto

1. Heat the oil in a large pan, add the onion and garlic and let it soften for five minutes.

2. Add the canned tomatoes, tomato paste, stock, spaghetti and some spices and bring to a boil. Reduce the heat and simmer for five to six minutes. Add the vegetables and fish and cook for another 5 minutes.

3. Check spices and sprinkle with pesto or extra olive oil. Serve with a whole wheat roll.

Using really ripe bananas adds natural sweetness to this delicious loaf, and using a little honey means it has less sugar than most breads and pastries

Using really ripe bananas adds natural sweetness to this delicious loaf, and using a little honey means it has less sugar than most breads and pastries

Using really ripe bananas adds natural sweetness to this delicious loaf, and using a little honey means it has less sugar than most breads and pastries

Healthy banana bread

Using really ripe bananas adds natural sweetness to this delicious loaf, and using a little honey means it has less sugar than most breads and pastries. The whole wheat flour and walnuts both add extra fiber and iron to this tasty baking.

Makes 10 slices

  • 3 ripe bananas
  • 3 tbsp honey
  • 125 g self-raising flour
  • 150 g whole wheat flour
  • 1 teaspoon of cinnamon
  • 1 teaspoon of baking powder
  • 3 eggs
  • 150 ml natural yogurt
  • 50 ml (2 fl oz) of light olive or canola oil
  • 1 teaspoon of vanilla extract
  • 50 g chopped walnuts

1. Preheat the oven to 170c (150c fan, gas mark 3). Line a 900g (2lb) loaf tin with baking paper.

2. Puree the bananas and honey together. Mix the flour, cinnamon and baking powder in a large bowl.

3. In a separate bowl, mix the mixture of banana and honey, eggs, yogurt, oil and vanilla extract. Stir together with the walnuts through the dry ingredients and scoop the batter into the tin. Bake for an hour to an hour and 15 minutes, or until an inserted skewer comes out clean.

  • Taken from his guides to live well: Sod Sixty, Sod Seventy, Sod Sitting: Get Moving And Sod It! Eat Well – all published by Bloomsbury (bloomsbury.com) for £ 12.99. © Muir Gray.

.

Comments
Loading...