Page 10 - Issue 3 2020 - Kyalami Connect

HEALTH & WELLNESS
Kyalami Estates
Brand Manual

Carrying the WEIGHT of lockdown?

Kyalami Estates Corporate Brand Bible Behaviour CARRYING THE WEIGHT
15

2.0 Establishing the Visual Layout: Signature on green layouts
OF LOCKDOWN?

BY CAYLIN GOODCHILD

The past few months of school, we should also check the time for 5. CHOOSE WHOLE GRAINS
The signature can also be placed meals. This creates more structure in eating Whole grains include oats, brown rice, barley,
on multiply on the green primary lockdown have possibly patterns, and also prevents us from getting buckwheat, bulgur, quinoa, whole-wheat
colour. It is set to a 3rd size of resulted in many resorting extremely hungry, then resorting to eating any couscous, whole-wheat bread and corn. A diet
food, in any quantity. Everyone’s pattern is
rich in whole grains has been shown to reduce
height. to comfort eating, increased different, so find one that works for you, your the risk of heart disease, type 2 diabetes and
snacking, unusual cravings, lifestyle, your goals and one which you can obesity. About a quarter of your plate should
less or no exercise, and likely maintain. consist of whole grains.
some weight gain. 3. ARE YOU DRINKING YOUR CALORIES? 6. GET MOVING
Drinks are also a way that extra calories can Increasing your physical exercise helps your
sneak in, without even making us full. Take a body burn more calories than it would if you
To get you back on track, here simple cup of coffee, for example. The coffee were just sitting down. Remember that exercise
are some helpful tips! itself has minimal calories, but by adding should be a celebration of what your body can
a quarter cup of full cream milk and two do, not punishment for what you ate. Find
1. WATCH YOUR SNACKS teaspoons of sugar, the calories increase to something that you love, be it dancing, jogging,
Snacking can so easily increase your calorie 69. If you have this three times a day, over a cycling, swimming, skipping, brisk walking
intake beyond what your body needs. Certain period of one month, you will have taken in or playing sport. This way, you would want to
Cheryl Muller: Action coach,
snacks can also be loaded with refined sugars 1 449 calories, merely from coffee. This is engage in the activity, making it a lifestyle
and unhealthy fat, which negatively impact equal to about 18 slices of bread. We can choice, instead of a ‘quick fix’. The World
business coach
your body beyond weight gain. Where should avoid this by swopping to low-fat or fat-free Health Organization recommends at least 150
we start when it comes to snacking? Firstly, milk, and by reducing (and ultimately avoiding) minutes of moderate-intensity or 75 minutes
have fresh fruit and vegetables readily available. the sugar we add to our drinks. Also, when it of vigorous-intensity aerobic physical activity
These are filled with fibre and nutrients, which comes to cold drinks, rather choose the sugar- throughout the week.
both nourish the body and keep us fuller for free options, or fruit juice which you can dilute
longer. Secondly, if you don’t keep it, you can’t to half water and half juice. If you feel that you require assistance to
eat it. Simply not purchasing unhealthy snacks maintain a healthy weight, see a dietitian.
whilst shopping will prevent you from being able 4. TRIM THE FAT Dietitians can provide you with an individualised
to easily grab them when you feel your cravings Fatty pieces of meat, or chicken with the skin eating plan, or give insight about the foods
coming on. Thirdly, check your thirst levels. We on, is another way that extra calories can you eat and how they affect certain medical
often confuse thirst and hunger. Having a glass make their way into your meals. Always look conditions. Remember, weight-loss is not a
of water before opting for a snack is a good way at how much fat various proteins contain. For ‘one-size-fits-all’ approach.
to check if you really are hungry. Aim to drink at example, 100 grams of wors has about
least eight glasses of water per day. 19 grams of fat, whereas tuna (in brine) has Caylin Goodchild Dietitian, MSc Dietetics
less than 1 gram of fat. Opt for lean proteins Concourse Medical & Dental Centre, Lonehill
2. EAT AT REGULAR TIMES such as fish, chicken without the skin, lean Tel: 011 465 2419
In the same way that we check the time to mince, eggs, or legumes such as beans, Email: goodchild.diet@gmail.com
attend a meeting or pick our children up from lentils and chickpeas.

8 Kyalami Estates • CONNECT • Issue 3 • 2020