Healthy eating becomes quite a challenging task when one has to breakfast out, lunch out and dine out! Unfortunately, restaurants, cafes and canteens are unlikely to offer a wide selection of healthy choices, and the fact that we mostly consume simple carbohydrates remains unnoticed to us.
Consumption of simple carbohydrates provokes a release of the insulin hormone, which contributes to fat storage and boosts our appetite.
Try avoiding fizzy drinks, yogurts, packaged juices, morning cereals, tomato paste and other canned sauces.
Consumption of these products entails the accumulation of abdominal visceral fat, which is the most dangerous of fat deposits. It increases production of appetite-boosting hormones and may cause various diseases such as diabetes, heart attacks and strokes, irregularities in the hormone profile and liver dysfunctions.
To avoid this horrible hormonal fat, try to abstain from products containing various sugars (ribose, fructose, maltose, sucrose, dextrose, and corn syrup), as well as from fat-free foods in which fat is normally replaced with sugar. Try consuming foods with low glycemic index, which are slowly digested and therefore more feeling.
I recently adapted a mason jar concept. The idea is to eat healthy foods wherever you go. All you have to do is simply prepare a meal, place it in a glass jar, put on a lid and take it with you in the morning. For instance, prepare overnight oats the night before, pour them in your mason jar and place it in the fridge. In the morning just open the fridge and take it to work. You can prepare everything this way – starting with breakfast and smoothies and finishing with main courses and desserts. Why glass jars, you may ask? From the psychological perspective, simply because water seems tastier when drunk out of glass bottles, rather than plastic ones. The same thing works with food. Try giving up your plastic lunch boxes for glass jars and you will feel the difference. Another nice advantage is that they are easily sterilized in a dishwasher, this protects you from harmful bacteria which may appear on plastic dishes in the course of time.
Guidelines for preparing Mason jar salads:
Dressing should be on the bottom of the jar to prevent your salad from soaking through.
A non-absorbent ingredient should come next (cucumbers, tomatoes, onions, carrots, etc.). By the way, onions will absorb some of the dressing, which will help to dilute the strong onion taste.
Salad leaves should be added last to create a moisture barrier.
Put the jar upside down, pour out your salad onto the plate, mix it up – and your salad is ready to enjoy!