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fitness A diet that isn’t a diet at all WHEN most people hear the word ‘diet’ they think of fads and hard work that gets you nowhere, but the best diet to follow isn’t a diet at all, it’s simply healthy eating. While we all know that healthy eating is no secret, it is actually amazing to learn that you don’t have to give up all the things that you love to eat, ultimately it comes down to slightly better choices in ingredients, portion control and ‘yeah’ you will have to at least cut back on the amount of chocolate, potato chips and fats that you consume. This all might sound daunting, but it is actually quite simple to get into a regime and figure out just what works for you. And really, that’s what a ‘no diet, diet’ is all about; discovering just what works for you. The first thing you need to do is come up with a weekly meal plan. You can still have your steak, spaghetti, chicken schnitzel and pies; all you need to do is make a few minor modifications. Instead of breadcrumbs, egg and milk to crumb the chicken use a low-fat greek yoghurt and dried polenta. And instead of a 500g steak, control the portions and cut it in half and add some mashed peas and salad to go alongside it. When it comes to the pie you might be surprised at how delicious a turkey, leek and thyme pie is and just how easy it is to
make, and the best part of all is, it is healthier than the steak pies you buy from the bakery. Secondly, you need to make sure you’re eating breakfast, a mid morning snack, lunch, an afternoon snack and end your day with dinner. Snacks can be anything from grapes, strawberries, apples, bananas and crackers with tomato, avocado and cheese, to a whole range of other ‘go’ foods, and even though it may seem like you’re actually eating more, you’re correcting your body’s metabolism, which will help to burn energy more efficiently. After a week or two on your meal plan you will notice the kilos starting to shed, and all without exercising.
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Go, Slow and Whoa foods HEALTHY eating is as easy as knowing the right foods to eat and just how much of them are ‘ok’ to eat. The following lists will give you an idea of foods that you can ‘go’ all out on, which you need to ‘slow’ down on and ‘whoa’ foods that you should only have occasionally.
Go...
Go foods can be enjoyed in unlimited portions as snacks or added to your meals as side dishes. • Blueberries • Lemon • Passionfruit • Strawberries • Asparagus • Broccoli • Carrot • Cauliflower • Celery • Cucumber • Eggplant • Garlic • Leek • Lettuce • Onion • Pumpkin • Spinach • Tomato • Black tea • Black Coffee
Slow...
Slow foods are nutritious and a great healthy option if you’re feeling peckish. • 1 cup of chopped fruit • 2 cups of carrot and celery sticks with 2tbs of hummus • 1/4 cup of mixed nuts • 2 corn cakes with 2tbs of low-fat ricotta and sliced tomato • 1 slice of fruit toast with 1 tsp of peanut butter • Small skim milk coffee • 2 Vita-Weat crackers with ¼ of an avocado and sliced tomato • 1 cup of skim milk and 1 tbs of Milo
Whoa...
Choose these snacks only when you really need them and try not to have them more than twice a week. • 200ml glass of wine • 1 row of milk or white chocolate • 25g Milky Way • 1 Tim Tam • 1 Paddle Pop ice-cream • 1 cup of Bulla 97 percent fat-free frozen yoghurt • 1 small muffin
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Fun, free fitness activities locally
ENJOY THE RIGHT BALANCE… Activities in the Park is a great way to get fit and active through a range of free activities offered by Greater Shepparton City Council. Photo: Supplied.
GREATER Shepparton City Council is helping to keep the community fit and active through their very popular Activities in the Park initiative. Ac tivities in the Park provides an opportunity for everyone from across the community to take part in more than 200 free or low cost events held throughout Greater Shepparton. The Activities in the Park program also helps to increase the profile of local parks and reserves within Greater Shepparton while promoting health and wellbeing. Look out for these upcoming events:
Playball...
Playball is operated as a partnership between Goulburn Valley Playball and Activities in the Park. Playball is a multi-sport program that teaches sport and life skills to children aged 2 to 8 years. Playball coaches use a variety of sport equipment designed to be fun and keep
children engaged. Playball will operate on Monday, October 19 and Monday, October 26 between 4pm and 5pm at Wester Park, Shepparton.
Body Balance...
Body Balance is operated in partnership with Aquamoves. Influenced by Yoga, Body Balance is a pre-choreographed exercise program with uplifting music and is a combination of free flowing moves with a focus on improving strength, flexibility and relaxation. Body Balance will operate on Saturday mornings from 8am to 9am on October 17, 24 and 31 and again on November 7 along Victoria Park Lake’s Northern Foreshore. For more information or the full list of events during the Activities in the Park program, pick up a copy of the activity program at Greater Shepparton City Council’s Welsford Street office.
GET FIT AND STAY HEALTHY… Finding the right balance is crucial in maintaining a healthy outlook on life. Photo: Alicia Niglia.
The Adviser. Australia No. 1:1272 Wednesday, 14th October, 2015 – Page 25