THE 10 MINUTE RULE
Digestion begins before you take your first bite. That’s because the sight and smell of food catalyses the production of digestive enzymes in your mouth. If you tend to overeat, always wait ten minutes before going for a second helping of food. It takes ten minutes for your stomach to tell your brain that it’s full. For healthier digestion always eat slowly and take time to chew your food.
No one food is a miracle ingredient. But some foods – like superfoods – can promote health and reduce your chances of certain diseases. These foods are packed with nutritional benefits. Superfoods include blueberries and spinach, which are jam-packed with antioxidants, oily fishes that are full of Omega-3, and black beans that are high in protein.
Incorporate physical exercise into your routine when and how you can. It’s recommended that we do 30 minutes of exercise everyday, and walking is a great place to start. Replace driving your car with a brisk walk, or avoid the elevator and take the stairs instead.
You’ve heard it before, but breakfast really is the most important meal of the day. It provides you with the energy and nutrients to help you maintain concentration and attention. A balanced breakfast is also recommended to help maintain a healthy body weight. Try a menu of oats, eggs, fruit or natural yoghurt for a delicious – and nutritious – breakfast.
For many of us the mid-afternoon means one thing - “snack time”. Instead of reaching for the biscuit tin, snack on fruit or vegetables that are limited to 100 to 200 calories per portion. Eating two or three healthy snacks throughout the day can improve metabolism and help you control your weight better.