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"You are not born for yourself but for the world."

Food for Thought...

by Karolina Masinova on 9/12/2013

This summer I started consulting a dietician to help me lose weight in a sensible manner. It's now been four months and I have lost 7kg by following a structured diet plan. This plan consists of specific meal times and the exact amount of macronutrients required each meal, it also includes an exercise routine.

 

So how could you achieve similar results?

 

  1. Each day consists of five meals with three hour pauses in between meals.

  2. It's really important to eat a lot of vegetables and to consume them with each meal as this helps you to minimize your carb and fat intake.

  3. Furthermore you have to be careful with your consumption of fruits.The common myth that eating lots of fruit helps when trying to lose weight is bogus as fruits contain a lot of sugar. However, this isn't to say that fruits must be excluded from your diet plan completely because they contain lots of useful vitamins.

  4. You also need to understand your carb intake and when you have to eat carbs.

 

By sharing this information I want to help others the way my diet doctor has helped me. Check back weekly for new food tips, recipes and exercises.

 

If someone would like to contact me and go in to further details they can speak to me in school or drop me a line via e-mail.

 

My aim is to help as many people as I can, to give you a better understanding of nutrition and how important it is to living a good and healthy life.

Sweet Cheat Meals...

by Karolina Masinova on 20/02/2014

Are you trying to follow a diet plan but your sweet tooth always gets in the way?It doesn’t have to be like that. Did you know that dark chocolate is packed with amazing antioxidants and also has anti-clotting properties?

 

So, a square of 70% dark chocolate every now and then is not a sin.

 

I have a great idea for a fresh, healthy, calorie-controlled breakfast meal for you!

 

Baked oatsIngredients:

 

  • 1 banana

  • ¼ cup of blueberries

  • ½ cup of almond milk or skimmed milk

  • ½ cup of egg whites

  • ½ cup of rolled oats

  • 1 tablespoon of low fat butter

  • 1 tablespoon of baking powder

  • 1 tablespoon of vanilla

  • 1 tablespoon of cinnamon

 

Instructions:

 

  1. Mix the milk, egg whites, rolled oats, low fat butter, baking powder and vanilla together.

  2. Cut the banana into small pieces and place it on top of the mixture.

  3. Add ¼ cup of blueberries.

  4. Sprinkle the cinnamon on top.

  5. Bake for about 15-20mins at 170â—¦C.Serve with white yogurt and melted dark chocolate.

 

Bon appetite!

 

 

15 Super Diet Tips...

by Karolina Masinova on 13/01/2014

  1. Avoid eating directly from a pan.It is very easy to be misled by how much food you consume when eating directly from a pan. If not careful, you may end up eating more than what you should have on your plate.

  2. Rest while you eat.Put your cutlery down and concentrate on chewing. Each mouthful should be chewed approximately 32 times!

  3. If you feel like eating something, wait for 20 minutes.Try to occupy yourself with an activity so that your hunger subsides.

  4. Don’t forget about healthy fats (lipids).Three examples of food containing healthy fats are olive oil, avocado, and nuts. However, these must still be consumed in small amounts (e.g. one tablespoon of olive oil, a quarter of an avocado or 20 gr. of nuts). These fats will promote heart function and hormone production, without affecting your weight.

  5. Eat proteins for breakfast. Eggs, yoghurt or cottage cheese will prevent you from feeling hungry throughout the day, while proteins will also help stop muscle breakdown that occurs during sleep.

  6. Drink more tea.It’s a great method to suppress your appetite! However, although the taste of tea may be more appealing than other fluids, don’t forget to drink lots of water throughout the day.

  7. Learn how to count calories.Look up the type of macronutrients your favourite foods consist of and how much of them each food contains. Macronutrients are carbohydrates, proteins and fats. Proteins and carbs have roughly 4 calories in every gram, while fats have roughly 9 calories in every gram. So, knowing what you eat and how long it will take to burn those calories, later on, is essential to control your weight.

  8. Eat three hours before you go to sleep.If you go to sleep after just having eaten carbs or fats, your body will convert and store them as fat overnight. Give your body time to burn some of those calories while you are still awake.

  9. Reduce the amount of time you watch TVDon’t watch TV more than 10 hours per week. Instead, use this time to engage in a variety of other activities which are much more effective at burning calories.

  10. Sleep well. If you don’t get enough sleep, you will feel tired throughout the day, which will make it difficult for you to follow through with your exercise and diet plan.

  11. Don’t forget to move. You can always make time to do some exercise during the day or, at least, go for a walk/swim.

  12. Alcohol is a calorie bomb as well as other nasty things. Alcohol contains 7 calories in every gram. Not only that, but alcohol dehydrates your body, impairing your ability to function properly. It releases a catabolic hormone that will cause muscle tissue to breakdown, while excessive alcohol consumption may prevent the liver from metabolising fats.

  13. Eat a lot of vegetablesOur body doesn’t have the enzymes necessary to break down vegetable skin, which in turn helps food move through the digestive system faster.

  14. Make a diet diaryWrite down your goals and concentrate on them. Keep track of your progress. Acknowledging your progress will keep you motivated.

  15. Weigh yourself on MondaysThis will stop you from cheating on the weekends.

"We are not born for ourselves but for the world."

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