Today is a great day to do something creative. What do you have in mind? Take some time out from endless ‘doing’ and allow yourself to be creative, be it writing, drawing, making something. Maybe a poem. ‘Procrastination, she said, was the source of all my sorrow. I don’t know what that words means. I’ll look it up tomorrow.’
Further infoHow big is your portion? When you eat carbs from rice, pasta, potatoes, sweet potato, quinoa or bulgur. Get the portion size right. Also, only eat ‘whole’. You can have twice as much quinoa or bulgur (190g cooked, 60g uncooked – a small cup) as brown rice or wholegrain pasta. One medium sized potato, two small or half a sweet potato is enough. Fill the rest of your plate with vegetables.
Further infoBreak the dessert habit. Wait 30 minutes after a meal before eating something sweet.. Save your dessert until it’s time for a snack, and include some protein.
Further infoCombine protein with carbs in your meals and snacks today. This means nuts or seeds with fruit. Fish, eggs, meat or beans with brown rice or potatoes. Nut butter such as sugar-free peanut or almond with a non-squishable bread such as Scandinavian style volkenbrot or sourdough wholegrain rye. Sugar-free natural yoghurt with berries. Hummus (chickpea spread) with oatcakes.
Further infoFlour was originally refined into white flour because, by removing enough nutrients in the refining process (over 80% of some nutrients are lost) they’d end up with flour that even the weevils wouldn’t eat! By law some nutrients now have to be added back in. But, why not leave them in in the first place? Choose wholegrains today, not the white stuff.
Further infoCinnamon is so good for you you want to use it as regularly as salt (no longer) and pepper. Sprinkle it on cereal, in smoothies, in spicy soups, on toast, in desserts and in some hot drinks.
Further infoSugar makes you fat. Did you know the body turns excess sugar into fat? This is done in the liver. The second most common cause of fatty liver and death from liver failure is too much sugar and refined carbohydrates. (Alcohol is the first). Sugar acts like a drug – you can hooked. Go cold turkey and sweeten foods with fruit instead. You can use a little xylose/xylitol – that’s the low GL sugar in plums, berries and cherries, available from health food stores and some supermarkets.
Further infoA quarter of your plate is more carb-rich foods (from potatoes to grains), one half needs to be vegetables. Make sure you apply this rule to your main meals today.
Further infoNail your breakfast. What you choose for breakfast defines your day. Don’t forget to eat protein with carbohydrate.
Further infoWhat have you learnt this week that’s new? Have you upgraded a digital skill? Cooked a new dish? Read an article or book about something you never knew about? Keep on learning.
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