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mindfully It’s not only what we eat, but how, that can affect our food mood. Mindful eating helps improve our relationship with food by allowing us to differentiate between emotional and physical hunger, understand when we're full and limit over-eating — all of which can help with our weight goals! Try these five mindful eating tips: 1. Serve your food with care — take time to “plate” your meal, paying attention to how it looks pas eeieere 2. No screens — eating in front of the TV or while scrolling takes our ee . “os focus away from our meal AS Menopause: 4 3. Use your senses - take time to notice your food's flavour, aroma, = Not a time to *) temperature and texture as you chew 4. Eat slowly — it takes our brain up to 20 minutes to tell us we're full — eating quickly makes overeating easy require fewer kilojoules per day. 5. Put down your fork between mouthfuls — this helps avoid the Fad diets aren’t the answer: tendency to rush through a meal 2 Focus instead on eating . Nutrient-dense foods high in cs *._ fibre and lean protein. ,+ How many kilojoules eg are we A few drinks can easily contain as many \ -G kilojoules as a small meal. When aiming ~ for a healthy weight loss, it can pay to reconsider our alcohol intake. 1x 150mL glass of red wine (500 kJ) 1 x pifia colada (1500 kJ) = 1 chocolate paddle pop = 1 serve of hot chips oe crash diet Postmenopausal women a EE-o | 2 x 375mL cans of full-strength beer 2x 150mL oe of champagne (920 kJ) 1 X mojito (830 kJ) (1160 kJ) = 1 piece of fried chicken = 1 slice of pizza = 1 serve of potato chips bet : 1 x 375mL can of pre-mixed spirits 2 x 330mL bottles of cider (920 kJ) 1 x 150mL glass of white wine (500 kJ) = 1 chocolate bar = 1 cheeseburger (500 kJ) = 1 piece of bread Sources https:/fvelightercom au/news/the-surprising-amount-otkilojoulesin-alcohol htps//elcohotthinkagain.com au/alecho-yourhealth/aleohol-and.long-term-health/alcohol-andinutriion! dinic//teredhainneireicectews/taleaxcobaeiiinbeanneneincurpeiedtciasbansidireDises
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