|
Fitness Tips: Lowfat living in the kitchen, part 2
by David Garred,
Club Manager Dusit Resort Sports Club.
G’day. I had so many things that I wanted to cover on the subject of Lowfat
living in the kitchen that I thought it neces-sary to break it up over a two
week period. So here we are again, looking at improving our lifestyle by way
of what we eat.
This first tip should go down quite well - to read and to eat:
De-fatting Soups, Gravies and Sauces
* For a quick and creamy soup without cream, puree half of the
broth and vegetable ingredients. Then mix the puree back into the soup.
Puree all of the broth and vegetables for an even creamier soup. Evaporated
skim milk may also be added. Or, make soups one day ahead so they can be
refrigerated. The fat can easily be skimmed off the top before reheating.
* Tomato-based sauces are naturally lower in fat. Bottled and canned tomato
sauces are also great options, but check the labels for fat content (you all
know how to do that now) so you can make the healthiest choice.
* Make rich gravies by reducing (boiling) vegetable or chicken both to one
third of the original amount. Then thicken the sauce with a puree of cooked
vegetables or potatoes. Add skim milk if you want a creamy look.
Helpful kitchen tools:
* Vegetable steamer
* Food processor or blender
* A good set of sharp knives
* Set of nonstick or stainless steel pots and pans
* Microwave oven
* Airtight containers for storage
* Wire whisk
* Broiler pan
* Wok
* Poultry shears (for skinning poultry)
* Gravy separator
* Crock pot
* Pasta scoop
That’s it for the time being on the healthy tips in the kitchen front. Next
week we will take a look at something altogether separate but still a very
important part of a healthy lifestyle. As per usual it’s something that will
benefit all of us and no, I am not going to tell you any more.
Have a fun and healthy week - but do it a day at a time, don’t put off
improving your life, START NOW.
Seize the day.
Quick lowfat/nonfat substitutions
Instead of:
Try using:
Canned broth Bouillon granules or
cubes
Oil Vegetable
cooking spray
Whipping cream Evaporated skim milk or
lowfat yoghurt
One egg
Two egg whites
Sugar
Unsweetened applesauce
Salad dressings Nonfat salad dressings or
oil & vinegar
Catsup (tomato sauce) Tomato paste or salsa
Whole milk
Skim or nonfat milk
Sour cream
Lowfat/nonfat sour cream
Mayonnaise
Lowfat/nonfat mayonnaise
Regular cheeses Part - skim
mozzarella,
part - skim ricotta, grated parmesan or romano,any reduced fat cheese
Cream cheese Lowfat/nonfat cream
cheese or Neufchatel
Chocolate
Cocoa powder mixed with
skim milk, thickened with cornstarch, 3 Tbs. cocoa
Nuts and seeds Grape - nuts
cereal
Salt
Fresh herbs, spices, Dijon, mustard, Jalapeno peppers
|
|
Health, beauty and fitness
by Robyn at World Class Gym
Who doesn’t want to have a beautiful, good body with excellent
definition, as little fat as possible, where everything that we wear fits
like a glove and accentuates every curve and muscle in our wonderful human
structure? We all have different desires in life but this one is probably
the most commonly wanted and is the highest priority on many people’s list.
Obtaining the body we want is possible if we are prepared to work for it and
put in the effort and time that is required to achieve such. No Pain, no
Gain!! Unfortunately some of us are under the false impression that by going
to the gym three times a week with 2 or 3 drops of sweat we are going to
look like Cindy Crawford or Jean Claude van Damme in a short while. Sorry
folks, it’s not only a dream, but a fairy tale for children. Beauty costs.
Pain, as in fat burn , effort, as in always, lots of sweat and an iron
determination is what it takes.
Rule number one, don’t expect miracles in a short time. Things come to those
who wait. What you put into something is what you get out. Keep in mind that
if you are overweight and need to lose, you should do it slowly if you want
to keep the weight off for good. Speedy diets, pills, shakes, starvation,
get thin in three week schemes, cellulite lotions, etc., everything the
market has to offer might help to bring about quick results but you will
probably find that in 3 months or 6 you are back to where you started.
Cha-cha!! Slowly!! Losing weight quickly is not the solution, plus it could
make you more susceptible to sickness, colds, flu and other unwanted bugs.
Set your immediate goals first and your long term desired goals for a period
6 months later. If you want to lose 10 kilograms in 2 months, not only are
you making your own life impossible, but you will be very disappointed when
you don’t achieve this. You will end up becoming depressed, probably eat
more and you will push yourself into a deeper phase of frus-tration.
Remember also that should you start on a fitness programme in the correct
and healthy way, you will begin to develop muscle in place of fat and muscle
does weigh more than fat. Don’t be alarmed, remember that firm strong muscle
is far more attractive and feels a lot better that that loose blubber that
is just hanging around waiting for better days!! Think about it and read
with me further next week. Adios.
|
|
|
