Modern Athlete Magazine Issue 54, January 2014 | Page 28

Nutrition

January

The New Year is a perfect opportunity to change things
up and set some healthy goals. It’s a fresh new start to
the year, and with that, the opportunity to watch what
we eat, so try our 20 tips and some great recipes to
kick-start your 2014! – BY SALOMÉ SCHOLTZ, R.D
1. Make oats your best friend! Eating a cup
of oatmeal (no instant) in the morning will prevent you
from gorging in the afternoon. Try to add a few drops of
vanilla essence instead of sugar or honey.

Jumpstart!

7. Small changes work wonders: If you’re
having trouble getting started, make a small change such
as starting a food diary or buying new running shoes.
You’re three times more likely to follow through if you
start with small gestures.
8. Beware ‘fat-free’ or ‘zero trans-fats’
foods, as you could be trading fats for large amounts
of sugar or sodium.

9. Chew gum: Sugarless chewing gum can suppress
your appetite in a pinch.

10. Dump the junk food. If you want to avoid
temptation, make sure you clean out the fridge and the
pantry.

18. Wrap it up: Before you sit down to a meal,
wrap up any extra food so you’re not tempted to get
seconds.

19. Schedule your treats. Establish regular
times when you get to indulge in your favourite food.
Once you’re conditioned to eat your treat at those
times – and those times only – you’ll stop obsessing
about them.

20. Do it yourself: Cooking meals at home
allows you to control both portion size and what
goes into the food. Restaurant and packaged foods
generally contain a lot more sodium, fat and calories,
plus the portion sizes tend to be larger.

11. Eat a snack before a party. Arriving with
2. Make a list: Do your grocery shopping with a
list and a time limit - that way, you’re less likely to stray
into the processed foods section.

3. Don’t confuse thirst with hunger.
Drink a glass of water when you feel hungry to see if
that’s what you’re really craving.

an empty stomach is a recipe for disaster!

12. Have a Plan B: Create a shorter training route
for days when you’re busy and pressed for time. It’s far
better than doing nothing at all.

13. Read first! Make sure you check food labels
and avoid anything with more than 4g of sugar,
especially high-fructose corn syrup, per serving.

14. Team up: If you’re trying to lose weight with
your significant other, pack each other’s lunches. The
lunchbox surprises will keep the both of you motivated.
15. Start healthy: If you’re eating out, make salad
the appetizer. Most starters are fried and come with
unhealthy dips or sauces.
16. Round up support: Share your weight-loss
Images: iStock

goals with your friends and family, make it a positive life
change and ask for their encouragement.

4. Take a brisk walk before lunch or
dinner. Not only will you get in some exercise,
you’re less likely to choose something unhealthy after
a little exercise.

5. Add red pepper flakes to your
pantry. When eaten early in the day, red pepper
lowers the amount of food you’ll eat later. Try adding
it to some scrambled egg or an omelette filled with
vegetables.

6. Use a dash of cinnamon: It gives fruits
such as apples and melons a richer dessert feel
without having to add sugar.
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ISSUE 54 JANUARY 2014 / www.modernathlete.co.za

17. Dress sense: Store-bought or restaurant salad
dressings can be packed with calories. Make your own
vinaigrette and store it in a small spray bottle to coat
your greens without over-dressing them.

Healthy Recipes to Try
CAULIFLOWER RICE
Ingredients (serves 4)
•
500g cauliflower (1 medium head)
•
1 tablespoon olive oil
•
1 clove garlic, crushed
•
2 shallots (or yellow onion), thinly
sliced
•
1 tablespoon soy sauce (optional)
•
Salt and pepper
•
1 small bunch of flat leaf parsley
Method
1.
Process the cauliflower, including the
core in a food processor (or grate) until
crumbly.
2.
Heat oil in a large frying pan until hot,
sauté garlic and shallots until tender.
Add cauliflower and cook, stirring until
golden brown.
3.
Chop the parsley and mix it in with the
cauliflower.
4.
Add soy sauce (optional) and salt and
pepper (to taste), then serve.
EASY HERB VINAIGRETTE
Ingredients
9 tablespoons white wine vinegar
1 ½ tablespoons wildflower honey
½ teaspoon fine sea salt
1 cup canola oil
3 tablespoons chopped fresh basil
3 tablespoons minced fresh chives
Preparation
Combine the first three ingredients in a
medium bowl. Slowly whisk in oil until
combined. Stir in basil and chives. Store it in
an airtight container in the fridge for up to
five days.