Issue 171
October 2018
1: COMBINE AND CONQUER
If you need protein but you’re short on time to go to the stores then try this quick solution. Combine any high-carb food (rice, pasta, oats, breads) with a legume (peas, peanuts, beans) or vegetables, and you’ll create a protein source equal to a steak, at half the cost. Beans on toast, anyone?
2: FLEX TO EAT LESS
Cut down your time at a buffet work lunch with a little trick:
Tensing your muscles. A study in the Journal of Consumer Research says flexing any muscles – calves, abs, forearms, whatever – can shore up self-control when facing temptation.
The lab-coats found that this only helped when the choice aligned with the goals (for example, to eat less). They also found that the muscle tightening only helped at the moment people faced the self-control dilemma. If they did it too early it didn’t work. So resist the urge to pre-emptively show a double-biceps pose to the pasta bain-marie.
3: THREE VERSUS SIX
You’ve no doubt heard that to lose weight you need to eat upwards of six small meals a day. Unfortunately, that’s not always practical when busy.
Fortunately, eating three normal sized meals with high amounts of lean protein can make you feel fuller than eating smaller more frequent meals, found a recent study at Purdue University.
“We want to emphasize, though, that these three larger meals were restricted in calories (750 calories) and reflected appropriate portion sizes to be effective in weight loss," says Heather Leidy.
That’s a pretty good excuse to have a steak lunch in the name of weight loss.
4: EAT ALONE
Trying to rush a quick meal to eat fewer calories? Eat alone. You’ll eat up to 44% more calories if you eat with someone else and up to 76% more if you join your entire office for a restaurant lunch, found research in the journal Nutrition.
People breed distraction and diversions make you forget how much you’re shoving into your pie hole.
5: THINK OUTSIDE THE BOX
Never eat food out the box it came from. Once you’ve started binging on fatty or sugary goodness, it can be just as addictive as nicotine or cocaine, making it near impossible to stop, found a study in Nature Neuroscience. And staring at the bottom of a large tub of fried rice is a pretty big comedown.
Solution? Serve yourself in a small bowl.
TIME-POOR MAN'S ANYTIME SNACKS:
1: Whey and colostrum mixed protein shake, half a fresh coconut including the milk and a banana.
2: Whey and colostrum mixed protein shake and five celery sticks dipped in almond butter.
3: Carrots, cucumber and capsicum dipped in tuna and avocado.
4: Small bowl of full-fat plain yogurt with 20g mixed seeds and nuts and one diced banana and blueberries.
TWO 7-MINUTE DINNER RECIPES:
PORK SAN CHOY BOW:
INGREDIENTS:
• 500g chicken mince,
• 1 iceberg lettuce,
• 2 tsp olive oil,
• Bunch of fresh basil (chopped),
• Bunch of fresh coriander (chopped),
• 2 tsp fish sauce,
• 2 tsp lemon juice,
• 3 garlic cloves,
• ½ tsp chili flakes,
• 1 onion, diced.
INSTRUCTIONS
1. Add olive oil, chili and onion to the large fry pan set to a medium heat.
2.Cook until onion is soft then cut the roots off the coriander and basil and add them to the pan with the mince.
3. Add the fish sauce, lemon, fry for 10 minutes.
4. Let it cool, add the basil and coriander leaves then tear off lettuce into a cup shape and fill with the mince.
Serves two to three.
CHILLI CHICKEN & BASIL:
INGREDIENTS
• 2 chicken breasts (diced),
• 3 cloves of garlic (chopped),
• 1 chilli (finely sliced),
• 1 tbsp soy sauce,
• 2 handfuls of fresh basil,
• ½ tbsp of peanut oil,
• 1 tbsp sweet chili sauce.
INSTRUCTIONS
1. Mix the garlic and chilli into a rough paste (adding a pinch of salt will make this easier).
2. Preheat a wok over a medium-high heat.
3. Add the oil and the garlic-chilli paste and fry for two to three minutes.
4. Add the chicken pieces to the wok, cooking them until they’re lightly browned, about three to four minutes.
5. Add the soy sauce and sweet chili sauce, and continue to cook until the chicken is done all the way through.
6. Add the pepper and basil and cook until the basil starts to wilt.
7. Serve immediately with brown rice.
Serves four.
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