Staying Strong. Victoria Montegro
foods is important for promoting physical health through self-care. Processed foods are often high in calories, sugar, and unhealthy fats, and can contribute to weight gain and other health issues. Here are some tips for limiting your intake of processed and high-fat foods:
• Read food labels:
Food labels can help you identify the amount of sugar, fat, and calories in a product. Choose products with low amounts of added sugar and unhealthy fats.
Reading food labels can help you make more informed decisions about what you eat and drink. Here are some tips on how to read food labels:
‣ Start with the serving size: The serving size tells you the amount of food or drink that is considered one serving. Make sure to check the serving size, as all of the other information on the label is based on it.
‣ Check the calories: The calories listed on the label refer to the amount of energy in one serving of the food or drink. If you are trying to manage your weight, pay attention to the calories.
‣ Look for nutrients: The label will list the amounts of nutrients like fat, sodium, carbohydrates, and protein. Make sure to check the amounts of these nutrients, as they can affect your health.
‣ Check the % Daily Value (% DV): The % DV tells you how much of a nutrient is in one serving of the food, based on a 2,000 calorie per day diet. If a food has 20% DV of a nutrient, it means one serving provides 20% of the recommended daily intake for that nutrient.
‣ Look for added sugars: Added sugars are sugars that are added to foods and drinks during processing or preparation. Look for added sugars on the label, and try to choose foods and drinks that are lower in added sugars.
‣ Check the ingredients: The ingredient list tells you what is in the food or drink. Ingredients are listed in descending order by weight, so the first ingredient is the most abundant and the last ingredient is the least abundant.
By following these tips, you can make more informed decisions about the foods and drinks you choose to consume.
• Cook at home:
Cooking at home allows you to control the ingredients in your meals and avoid processed and high-fat foods. Try preparing meals with whole foods like fruits, vegetables, whole grains, and lean protein.
Cooking at home can be a fun and rewarding experience, and it can also be a great way to eat healthy and save money. Here are some steps to get started:
‣ Plan your meals: Decide what you want to cook for the week and make a grocery list.
‣ Stock your kitchen: Make sure you have the basic kitchen tools and equipment, such as pots, pans, utensils, measuring cups, and a cutting board. Also, stock up on basic pantry staples such as rice, pasta, canned goods, and spices.
‣ Start with simple recipes: Look for recipes that have few ingredients and are easy to follow. There are many websites and cookbooks that offer simple and healthy recipes for beginners.
‣ Choose healthy ingredients: When shopping for ingredients, choose fresh fruits and vegetables, lean meats, whole grains, and low-fat dairy products.
‣ Follow the recipe: Read the recipe carefully and follow the instructions. Cooking is all about timing, so make sure you start cooking in the right order.
‣ Practice makes perfect: Don't be discouraged if your first attempt doesn't turn out perfectly. Keep practicing and you'll become a better cook over time.
‣ Have fun: Cooking should be an enjoyable experience, so don't be afraid to experiment and try new recipes.
"Cooking is like painting or writing a song. Just as there are only so many notes or colors, there are only so many flavors – it's how you combine them that sets you apart." – Winston Churchill
Winston Churchill, the former Prime Minister of the United Kingdom, was known for his love of food and his culinary skills. He was an accomplished home cook who enjoyed experimenting with new recipes and ingredients.
Churchill's love of cooking began in his childhood, where he learned how to cook from his nanny, Elizabeth Ann Everest. Everest was a talented cook, and she passed on her skills to Churchill, who became an enthusiastic student.
As an adult, Churchill continued to hone his cooking skills. He was known for his love of simple, hearty meals, such as roast beef and potatoes, but he was also willing to experiment with new flavors and cuisines. He was particularly fond of Indian cuisine and would often prepare curries and other dishes for his guests.
One of Churchill's most famous dishes was his "special" omelet. He would mix together eggs, cream, and a variety of ingredients, including mushrooms, cheese, and smoked haddock. He would then cook the mixture in a frying pan and finish it off under the grill, giving it a golden, crispy top.
Churchill's cooking skills were not just limited to his own kitchen. During World War II, he would often cook for his staff and guests at his country home, Chartwell. He would even prepare meals for visiting dignitaries, such as Franklin D. Roosevelt and Joseph Stalin.
Churchill's love of food and cooking was a source of comfort and pleasure for him throughout his life. In his later years, when he suffered from depression, he found solace in the simple act of cooking. He once said, "Cooking is like painting or writing a song. Just as there are only so many notes or colors, there are only so many flavors – it's how you combine them that sets you apart."
• Choose healthy snacks:
Instead of reaching for processed snacks like chips and candy, choose healthier options like fresh fruit, vegetables with hummus, or a handful of nuts.
Here are some healthy snack options:
‣ Fresh fruits: Fruits are a great source of natural sugars, vitamins, and fiber. You can try different varieties such as berries, apples, bananas, oranges, etc.
‣ Nuts and seeds: Nuts and seeds are a good source of protein, healthy fats, and fiber. You can try almonds, walnuts, pistachios, pumpkin seeds, sunflower seeds, etc.
‣ Greek yogurt: Greek yogurt is a great source of protein, calcium, and probiotics. You can add fresh fruits or nuts to it for more flavor and nutrition.
‣ Hummus and veggies: Hummus is made from chickpeas and is a good source of protein and fiber. You can dip your favorite vegetables like carrots, celery, bell peppers, or cucumbers in hummus for a tasty and nutritious snack.
‣ Popcorn: Popcorn is a low-calorie snack that is high in fiber. You can air-pop your popcorn and add some spices or nutritional yeast for extra flavor.
‣ Hard-boiled eggs: Hard-boiled eggs are a great source of protein and healthy fats. You can sprinkle some salt and pepper on top for added flavor.
‣ Smoothies: Smoothies are a great way to get a variety of fruits and vegetables in one meal. You can use fresh or frozen fruits, vegetables, and add some milk or yogurt to it for a creamy texture.
Here's a simple smoothie recipe that is both healthy and delicious:
Ingredients:
✓ 1 banana
✓ 1 cup frozen mixed berries
✓ 1 cup spinach
✓ 1/2 cup plain Greek yogurt
✓ 1 cup unsweetened almond milk
Instructions:
‣ Peel the banana and add it to a blender.
‣ Add the frozen mixed berries, spinach, Greek yogurt, and almond milk.
‣ Blend all the ingredients together until smooth.
‣ If the smoothie is too thick, you can add more almond milk to thin it out.
‣ Pour the smoothie into a glass and enjoy!
You can also add other ingredients to customize your smoothie, such as chia seeds, flaxseed, honey, or other fruits and vegetables.
Remember,