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Save your
waistline and
your wallet by
making your
own healthy
‘fast food’
at home.
autumn/winter ‘18
bounce
Hot drinks
The chilly weather means
we can boost our liquid
intake by sipping on green
and herbal teas.
Ingredients like ginger have
thermogenic properties so it will
warm you up from the inside too.
Make your own ginger drink
by steeping fresh ginger and
lemon in hot water or try Jandri’s
rooibos ginger tea: Infuse 1 cup
strong rooibos tea with 1 tsp
grated ginger, 1 Tbsp honey, a
dash of lemon juice and fresh
mint leaves.
IMAGES:
GALLO/GETTY IMAGES; SUPPLIED
DID YOU
KNOW?
GINGER HAS
THERMOGENIC
PROPERTIES SO
IT WARMS YOU
UP FROM THE
INSIDE.
8
Fast food
American food activist and author
Michael Pollan believes you can
eat all the ‘junk food’ you want as
long as you cook it yourself.
Save
your waistline and your wallet
by making your own healthy
‘fast food’ at home.
If you love pizza, there are
ways to conjure up a healthier
version. Try wholewheat pita
bread or wraps as a base and use
plenty of veggie toppings instead
of heaps of cheese or meat –
mushrooms, finely chopped
peppers and pineapple are great
options. Top with mozzarella,
place on a baking tray and bake in
a hot oven for 10 minutes.
Stir-fries are quick and easy,
and super-nutritious, too.
CURB
CRAVINGS
●
Don’t banish foods
Restrictive diets only lead to
more binge eating.
●
Rewire your own reward
system
Pair healthy foods
with positive events. Instead
of celebrating with cake,
rather plan a healthy dinner
with family or visit a special
place.
●
Get active
Going for a
walk can help you distance
yourself from food, and
exercise releases the ‘feel-
good’ chemicals in your brain.
●
Out of sight, out of mind
Don’t buy the processed food
you crave.
●
Plan your meals
Planning ahead leaves little
opportunity for unhealthy
cravings.
●
Drink enough water
Thirst is often confused with
hunger.
●
Eat more protein
Eating
lean protein may reduce your
cravings by making you feel
full and satisfied for longer.
●
Reduce stress
Stress
may induce food cravings and
influence eating behaviours.
●
Get enough sleep
Too
little sleep may lead to poor
appetite regulation.
●
Practise mindful eating
Avoid distractions like TV;
slow down, chew thoroughly
and be mindful.
– Jandri Barnard
GREAT
CHOICE
Grow your own fruit
and veggies. This will help
you become more aware
of what’s in season and
exactly what you’re
eating.
7
eat