Skinnytaste Cookbook. Gina Homolka
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When you eat out, try to use a few tricks to keep portion sizes under control. For instance, pass on the bread basket (it’s too easy to lose track of slices), order a starter as your full meal, split a main with a dining companion, or take half the meal home for lunch the next day.
Make Your Calories Count
While all food contains calories, some are better than others at helping your body look and feel its best. In other words, the quality of your calories counts as much as the quantity. These ‘high-quality calories’ come from healthy fats, lean protein and high-fibre carbohydrates.
While exact calorie needs depend upon a variety of factors (height, weight, activity levels, etc.), an intake of around 1,500 to 1,600 calories per day will lead to a healthy weight loss of about two pounds per week for most women. (For extra help keeping track, use a free calorie counter app, such as myfitnesspal.com.)
An ideal meal combines at least two of these three groups to help you feel full, maintain normal blood sugar levels, stop you from overeating and promote a healthy glow from the inside out. Create your own meals and snacks by picking foods from at least two of these three categories:
Healthy Fats
Monounsaturated and polyunsaturated fats help improve blood cholesterol levels, which reduces your risk of heart disease. Plus, they’re filling, so they contribute to weight control.
TRY: olives, avocados, hummus, peanut butter, hazelnuts, almonds, cashews, pumpkin seeds, sesame seeds and olive oil
Lean Protein
Lean protein is super-satisfying and low in saturated fat, which is a huge help for weight loss and heart health. Protein also provides building material for muscles, and muscles are your friends. In addition to making your body look sexy and sculpted, they burn calories ALL THE TIME, even when you’re asleep.
TRY: eggs, beans, tofu, edamame, turkey, roast beef, pork fillet, fat-free Greek yoghurt, low-fat milk, nuts and nut butters, seeds and fish
High-Fibre Carbohydrates
Fibre is a type of indigestible carbohydrate that slows carbohydrate digestion, blunting the rise in blood sugar and keeping hunger at bay. It’s also linked to reduced risk of heart disease and diabetes.
TRY: oatmeal, nuts and seeds, fruit, beans, peas, wholemeal bread, whole wheat pasta, whole grains (like brown rice, quinoa and popcorn) and vegetables
Pass on Perfection
Theodore Roosevelt said it best: ‘Comparison is the thief of joy.’ This is my favourite quote, and it can apply to so many facets of life. In this case, I mean the idea of that perfect body. We all come in different shapes and sizes, so try to be the best version of yourself and stop comparing yourself to those perfect magazine models. By the way, I worked for years in photo retouching, where we’d spend hours retouching the models to get that ‘perfect’ look. You would be surprised if you saw the before and after photos. Even the prettiest of models and celebrities have flaws just like you and me.
Give Yourself a Break
Food is my life. I test recipes, write about food, attend food blog conferences and go on lots of awesome food trips hosted by large brands where I get fed some pretty darn good food. If you think I’m passing up any of these delightful dishes because I’m watching my weight, you’re wrong. I make good choices all week so I can still enjoy a great meal out here and there. Going out to dinner with my husband or enjoying a night out with the girls is one of my favourite things to do. I learn about new flavours and foods and I get inspiration from those meals. But I still maintain my healthy weight because I factor that in to my life.
So shed that all-or-nothing attitude. Perfection does not equal success when it comes to losing weight or becoming comfortable in the kitchen. Allow yourself some wiggle room and be patient. Remember, you didn’t put on the extra weight overnight.
Also keep in mind that no food is considered off-limits or ‘bad’ when eating the Skinnytaste way. The more you deprive yourself of certain foods, the more you’re going to crave them. Enjoy your favourite foods in moderation from time to time, be it a planned indulgence once in a while or a spontaneous bite of a favourite dessert. This is a realistic way of eating that you can keep up for the rest of your life.
Exercise, Stress Less and Get Plenty of Sleep
As irresistible as my healthy recipes are, eating a nutritious diet alone is not enough to get your best body – you have to consider the big picture. It involves all the components of a healthy life: a healthy balance of exercise, plenty of sleep, stress relief and fun.
Exercise is an important part of life, as staying fit and being active on a regular basis will not only help you lose weight and decrease your risk for a variety of diseases, but it will also boost your energy levels and improve your mood. It is also a great way to relieve stress. High levels of stress can wreak havoc on your body, so it’s also important to manage your stress levels. Unwind by doing some yoga, treating yourself to a massage or other spa treatment, playing with your kids or even just listening to music. And don’t forget sleep! I function best after seven to nine hours a night, though everyone is different. When I’m well rested, I’m alert and ready to take on the new day. Figure out the amount of sleep you need to function at your best, and then make sure you get that amount each night.
Don’t Forget to Hydrate
Even mild dehydration can bring on fatigue and snack attacks. Aim for a daily goal of at least eight 225ml glasses of fluid, with most of that coming from water. Be wary of calorie-dense, high-sugar energy drinks and juice. It takes just a few minutes to drink a few hundred calories, and you’ll still feel hungry when you’re done because your body doesn’t feel as full from drinking liquid as it does from eating food.
Lastly, don’t forget about the fun factor. You’re creating this amazing, healthy Skinny life for yourself – make sure you take full advantage of it. Take some time to think about what you enjoy, and then make a point to do one or more of those things each day.
A Skinny Kitchen Makeover
Ready to get on the path to a healthier, leaner new you? Your first step is to give your fridge, freezer and cupboards a healthy makeover. Some of you might think you already have this all figured out, but I’m sure if I sneaked a peek at your kitchen, I’d find at least a few hidden obstacles just waiting to trip you up. Use the strategies below to set up your kitchen for healthy eating success.
The Fridge
Keep It Real
Your focus should be on health before weight. To accomplish this goal, stock your fridge with real ingredients – that means whole, unprocessed foods. A little real and flavourful food goes a long way, so I keep it in moderation.
Be Choosy with Cheese
Cheese is a stellar source of calcium and protein. For certain varieties – like mozzarella, Swiss or cheddar – I don’t mind opting for reduced-fat. But for stronger flavoured cheeses, such as mature cheddar or Gorgonzola, I stick with the real thing because I can use smaller quantities to get the same flavour hit. And I always have naturally lower-in-fat cheeses, such as Pecorino Romano or Parmesan, in my fridge to boost the flavour in a variety of dishes.
Lose Light Butters and Vegetable Spreads
You’re better off going for a dab of real butter instead of those highly processed spreads. I usually cook with healthy oils, but once in a while, butter is necessary. Cookies, pastry and scones,