Article By: Shape Magazine
Fri, 23 Nov 2007 15:17
The season of cocktails and canapés is upon us and resisting temptation over the next month or two can be tricky.
Research suggests that we make over 220 food-related decisions on any given day, and we make most of these choices without even thinking about them, says Brian Wansink, author of Mindless Eating (Bantam).
This can seriously undermine willpower, particularly at this time of year. Here's how to boost your willpower and make better food choices this festive season:
Snack only from a plate
Research shows that people who snack from the bag or box take in more kilojoules than those who eat from a plate.
Snack platters at cocktail parties can be particularly deceiving, and you won't know how much you're eating unless you stack your own plate and eat only from that.
"Select lean protein snack foods such as smoked salmon, sushi, chicken drumsticks (with the skin removed), and beef kebabs," suggests dietician Ria Buys.
Vegetable sticks with a low-fat dip are always a good bet. Avoid snacks such as cheese, sausage rolls, mini quiches, and anything that’s crumbed or deep-fried, as these are loaded with saturated fats.
All fast foods are not equal
"If you’re having fast food, remember that there are healthier options than burgers and pizza," says Buys.
"Instead, go for sushi, low-fat chicken options, or Chinese take-out such as chicken chow mein with stir-fried vegetables and steamed rice."
Go easy on the alcohol
"It's high in kilojoules and will sabotage your willpower," Buys says.
Opt instead for light wines, spritzers, or have a glass of sparkling water between alcoholic drinks.
Best bet at a braai
Fill up half your plate with salad and vegetables. Use a quarter for starch such as corn on the cob, baby potatoes, or seed loaf, rather than white rolls or garlic bread. Use the last quarter for lean protein such as steak with all visible fat removed, a chicken breast with the skin removed, or ostrich kebabs.
Courtesy of...
Shape Magazine
Three sneaky reasons you can't say no
Regret last night’s over-indulgence? Don't beat yourself up about it. Several not-so-obvious factors may actually be sabotaging your efforts to eat healthily:
You’re stressed
The holiday season can be deceivingly stressful, and research shows that being under pressure increases your body’s production of the hormone cortisol, which intensifies cravings, making it harder for you to pass up those comfort foods. Try to stick to your usual exercise and sleeping patterns wherever possible to help your body cope.
You're a speed eater
Gulping down your food may mean you’re not tuned in to your body’s hunger cues, so you’ll eat more just because it’s there. A US study found that women who finished a meal in an average of nine minutes consumed 2700kJ; whereas when they took 29 minutes to eat, they felt full after 240kJ.
You're bored
"People change their routine over the holiday season, and often don’t know what to do with the extra time," Buys says. We end up arranging social activities that revolve around food, but this is the ideal time to get active outdoors, so invite friends and family to join you on a hike, beach volleyball, or garden cricket rather than another braai or cocktail party.
Tuesday, July 29, 2008
Go on. Be adventurous!
Article By: Amanda Hardy
Sat, 19 Apr 2008 07:07
source: www.iafrica.com
Ready to pursue the adventure travel trip of your dreams? Shannon Oddie from Student Flights has lots of advice on how to make the best of one of the most fulfilling ways of seeing the world.
"Whether your adventure takes you into Africa for a gorilla trek or deep into the Amazon on expedition we have the tips and tricks needed to make your journey of a lifetime a huge success," says Ms Oddie.
Understand adventure travel
Adventure travel is an active, unique exploration of an exotic or remote destination with a small group of like-minded people guided by full-time professional leaders. The typical object of your exploration is to enjoy beautiful landscapes, unusual wildlife or intriguing foreign cultures — often all three. You could be travelling by foot, jeep or dugout canoes and it will feel like an achievement when you reach your destination.
Exceptional physical fitness isn’t necessary; you can enjoy some adventure trips at fitness level only a notch or two above that of a couch potato. But be sure to tell your guide of any physical limitations you have and/or medications you are using.
Choose your destination
The vast number of adventure trips available can be a bit bewildering. Decide early on what part of the world you want to visit, and, if you’re new to adventure travel, pick a trip that has a track record of broad appeal over the years. Also choose your variety; some people prefer to stay in one area so they can get to know it intimately, while others like to sample a wide variety of places and activities.
Dress code
Adventure travellers should dress comfortably, in layers so that you can adjust to changing conditions. Neutral colours are best if you want to see wildlife, so stay away from white and very dark colours. If you are wildlife spotting it also pays to avoid heavily perfumed lotions and potions, as most animals have extremely good noses.
Get your shoes in shape (and yourself!)
While physical requirements vary greatly according to the trip, you should exercise for at least 20 minutes, three times per week for two months prior to departure. And definitely break your new hiking shoes in before departing. A new pair can be the beginning and end of a trip.
What to pack
Instead of a suitcase, carry a soft, durable, waterproof duffel bag or back pack. Your bag could be in for some rough treatment (strapped to a yak, tossed on the roof of a jeep, squashed by tie-down ropes or pelted with spray in the bottom on a dugout canoe). Remember to pack a light, waterproof jacket, a water bottle and some snacks for energy.
Hiking
Always hike at your own pace. When hiking uphill shorten your step, with heels down, rolling forward to the toe. On the downhill keep your knees slights bent and walk softly.
Respect local customs
You don’t need to learn every ritual, but a basic knowledge and respect for the most important religious customs will assure that you don’t unwittingly offend your hosts. Don’t take pictures of the locals without their permission (they may be shy or have real fears about being photographed). Plan to dress conservatively; traditional societies often have old-fashioned standards of dress, especially for women.
Keep a journal
Because adventure travel removes you so completely from normal everyday life, it invariably stimulates contemplation and triggers unaccustomed musings… write these thoughts down. You won’t regret it.
Anyone can enjoy an adventure, just be sure to bring along a spirit of adventure, a sense of humour, a flexible attitude and a healthy appreciation of sweat and dirt.
Visit www.studentflights.co.za for more information.
Sat, 19 Apr 2008 07:07
source: www.iafrica.com
Ready to pursue the adventure travel trip of your dreams? Shannon Oddie from Student Flights has lots of advice on how to make the best of one of the most fulfilling ways of seeing the world.
"Whether your adventure takes you into Africa for a gorilla trek or deep into the Amazon on expedition we have the tips and tricks needed to make your journey of a lifetime a huge success," says Ms Oddie.
Understand adventure travel
Adventure travel is an active, unique exploration of an exotic or remote destination with a small group of like-minded people guided by full-time professional leaders. The typical object of your exploration is to enjoy beautiful landscapes, unusual wildlife or intriguing foreign cultures — often all three. You could be travelling by foot, jeep or dugout canoes and it will feel like an achievement when you reach your destination.
Exceptional physical fitness isn’t necessary; you can enjoy some adventure trips at fitness level only a notch or two above that of a couch potato. But be sure to tell your guide of any physical limitations you have and/or medications you are using.
Choose your destination
The vast number of adventure trips available can be a bit bewildering. Decide early on what part of the world you want to visit, and, if you’re new to adventure travel, pick a trip that has a track record of broad appeal over the years. Also choose your variety; some people prefer to stay in one area so they can get to know it intimately, while others like to sample a wide variety of places and activities.
Dress code
Adventure travellers should dress comfortably, in layers so that you can adjust to changing conditions. Neutral colours are best if you want to see wildlife, so stay away from white and very dark colours. If you are wildlife spotting it also pays to avoid heavily perfumed lotions and potions, as most animals have extremely good noses.
Get your shoes in shape (and yourself!)
While physical requirements vary greatly according to the trip, you should exercise for at least 20 minutes, three times per week for two months prior to departure. And definitely break your new hiking shoes in before departing. A new pair can be the beginning and end of a trip.
What to pack
Instead of a suitcase, carry a soft, durable, waterproof duffel bag or back pack. Your bag could be in for some rough treatment (strapped to a yak, tossed on the roof of a jeep, squashed by tie-down ropes or pelted with spray in the bottom on a dugout canoe). Remember to pack a light, waterproof jacket, a water bottle and some snacks for energy.
Hiking
Always hike at your own pace. When hiking uphill shorten your step, with heels down, rolling forward to the toe. On the downhill keep your knees slights bent and walk softly.
Respect local customs
You don’t need to learn every ritual, but a basic knowledge and respect for the most important religious customs will assure that you don’t unwittingly offend your hosts. Don’t take pictures of the locals without their permission (they may be shy or have real fears about being photographed). Plan to dress conservatively; traditional societies often have old-fashioned standards of dress, especially for women.
Keep a journal
Because adventure travel removes you so completely from normal everyday life, it invariably stimulates contemplation and triggers unaccustomed musings… write these thoughts down. You won’t regret it.
Anyone can enjoy an adventure, just be sure to bring along a spirit of adventure, a sense of humour, a flexible attitude and a healthy appreciation of sweat and dirt.
Visit www.studentflights.co.za for more information.
Monday, July 21, 2008
Go on. Be adventurous!
Article By: Amanda Hardy
Sat, 19 Apr 2008 07:07
Source:http://travel.iafrica.com
Ready to pursue the adventure travel trip of your dreams? Shannon Oddie from Student Flights has lots of advice on how to make the best of one of the most fulfilling ways of seeing the world. Source:http://travel.iafrica.com
"Whether your adventure takes you into Africa for a gorilla trek or deep into the Amazon on expedition we have the tips and tricks needed to make your journey of a lifetime a huge success," says Ms Oddie.
Understand adventure travel
Adventure travel is an active, unique exploration of an exotic or remote destination with a small group of like-minded people guided by full-time professional leaders. The typical object of your exploration is to enjoy beautiful landscapes, unusual wildlife or intriguing foreign cultures — often all three. You could be travelling by foot, jeep or dugout canoes and it will feel like an achievement when you reach your destination.
Exceptional physical fitness isn’t necessary; you can enjoy some adventure trips at fitness level only a notch or two above that of a couch potato. But be sure to tell your guide of any physical limitations you have and/or medications you are using.
Choose your destination
The vast number of adventure trips available can be a bit bewildering. Decide early on what part of the world you want to visit, and, if you’re new to adventure travel, pick a trip that has a track record of broad appeal over the years. Also choose your variety; some people prefer to stay in one area so they can get to know it intimately, while others like to sample a wide variety of places and activities.
Dress code
Adventure travellers should dress comfortably, in layers so that you can adjust to changing conditions. Neutral colours are best if you want to see wildlife, so stay away from white and very dark colours. If you are wildlife spotting it also pays to avoid heavily perfumed lotions and potions, as most animals have extremely good noses.
Get your shoes in shape (and yourself!)
While physical requirements vary greatly according to the trip, you should exercise for at least 20 minutes, three times per week for two months prior to departure. And definitely break your new hiking shoes in before departing. A new pair can be the beginning and end of a trip.
What to pack
Instead of a suitcase, carry a soft, durable, waterproof duffel bag or back pack. Your bag could be in for some rough treatment (strapped to a yak, tossed on the roof of a jeep, squashed by tie-down ropes or pelted with spray in the bottom on a dugout canoe). Remember to pack a light, waterproof jacket, a water bottle and some snacks for energy.
Hiking
Always hike at your own pace. When hiking uphill shorten your step, with heels down, rolling forward to the toe. On the downhill keep your knees slights bent and walk softly.
Respect local customs
You don’t need to learn every ritual, but a basic knowledge and respect for the most important religious customs will assure that you don’t unwittingly offend your hosts. Don’t take pictures of the locals without their permission (they may be shy or have real fears about being photographed). Plan to dress conservatively; traditional societies often have old-fashioned standards of dress, especially for women.
Keep a journal
Because adventure travel removes you so completely from normal everyday life, it invariably stimulates contemplation and triggers unaccustomed musings… write these thoughts down. You won’t regret it.
Anyone can enjoy an adventure, just be sure to bring along a spirit of adventure, a sense of humour, a flexible attitude and a healthy appreciation of sweat and dirt.
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