Home' Trinidad and Tobago Guardian : February 1st 2015 Contents ALL AROUND THE WORLD, January is the
month of renewal, but here in our sweet land
of Trinidad and Tobago, our focus is on Carni-
val. We come together and celebrate our one
true culture, which is not only unique, but
colourful, full of life and leaves a feeling of sati-
ety that cannot be found anywhere else.
Diet and exercise seem to be on our minds, as
Carnival is in the air and Machel's new tune is
buzzing throughtout Port of Spain.
This is the one time when the Savannah is full
of people; running, walking ... even aerobic
classes are being offered in the open fields.
Most restaurants are selling out their healthi-
est meals, and people on the whole are being
more health conscious with what they are
consuming. Calorie counting, scale weighing
and diet plans are all in order.
As a Health Coach, I can't help but notice how
we take Carnival so seriously, and most of us
go on fad diets, erratically skipping meals or
simply making poor food choices which can
cause havoc with our system, draining our en-
ergy resources, leaving us feeling lethargic
and foggy, and affecting our overall well-being.
Here are some useful tips you can use to help
you shed those unwanted pounds, giving you
more energy, and having you feel healthier
• Drink a cup of warm water with a squeeze
of lemon or lime.
• Take a teaspoon of apple cider vinegar be-
fore each meal (if you can't do each meal, at
least before breakfast).
• Always eat breakfast.
• Never skip a meal, especially breakfast, first
thing in the morning when the body is at its
lowest energy levels and needs fuelling after
a long period of rest. Skipping meals during
the day, surviving on cups of coffee and eat-
ing a large meal at night, can lead to weight
gain and nutrient deficiencies. Depriving the
body of food during the day will deplete your
blood sugar levels and cause your body to
go into starvation mode, which will shut
down your metabolism. So avoid skipping
• Take a B12 complex multivitamin in the
• Drink 8 glasses of water each day.
• Try to eat dinner between 6:00 and 8:00
p.m., no later.
• Avoid carbs at night.
• Eat one portion of fruit.
• Avoid wheat, dairy, sugars.
• Eat unlimited portions of vegetables.
To succeed on your Carnival Diet:
• Adopt a positive attitude from the begin-
• Stay focused throughout.
• Regard each day as a new challenge.
• Experiment with different food combina-
tions, and be creative.
What to buy?
Shopping for food can be a nightmare, espe-
cially if you're trying to keep a mental note of
those foods that will provide extra energy and
those that are depriving your body of energy,
however tempting they may look.
Here are some guidelines to make that choice
a little easier for you:
Fruit provides most of our daily intake of Vita-
min C. Aim to eat a minimum of one fresh
fruit each day.
Vegetables are good foods. They are packed
with essential fibre, vitamins and minerals.
Aim to include unlimited portions each day.
Protein is an essential part of our diet. It is
burned slowly by the body, so it helps us feel
full for longer periods of time, balances blood
sugar to reduce cravings, and is great after a
workout for muscle rejuvenation. Aim to eat
beans as a protein instead of meat/poultry.
Fats and Oils
DO NOT FEAR FATS! There are beneficial
fats to have in your diet that actually help
your body burn fat and keep your metabolism
functioning optimally. Fat is also essential for
brain function and keeps our skin glowing.
Cook with olive or coconut oil and use pure
whole milk (unsalted) butter instead of hydro-
genated oils such as canola, soybean or cook-
Incorporate healthy fats such as avocado,
nuts, and seeds into your diet.
While on a diet, you may find yourself feeling
peckish from time to time, or experiencing
withdrawal symptoms from the lack of sugar.
In this case, it is always a good idea to have
some nibbles on hand which can help you
avoid those hunger pangs and raise energy
All the following are good energy snacks:
Fresh fruit, nuts (brazil, almonds, pecans, wal-
nuts), raw vegetables, pumpkin seeds, rice
cakes, sunflower seeds.
The "Try to avoid at all times" foods:
If at all possible, avoid the following foods
which may give you an instant high, but then
several hours later you will feel the lows.
• Ice Cream • Maragarine spreads
• Pork products • Refined white flour
• Salty foods • Sugar
• Wheat-based foods • Beef
• Cheese • Cow's milk
• Diet foods • Diet drinks
• Hydrogenated oils
What to drink?
Maintaining a healthy balance of fluid in the
body is important, provided that it is the right
type of fluid. Experts recommend that we
should aim to drink at least 8 glasses of water
a day to help clean out toxins and keep our
bodies in tip top condition. A glass of water
with a squeeze of lemon or lime added to it
taken first thing in the morning will detox
your liver, refresh the mouth and kick start
your metabolism into action.
Although we say that everything in modera-
tion there are some drinks that should defi-
nitely be avoided or at least limited.
It's not what you eat some of the time that
matters, it's what you eat most of the time
that makes the difference.
Paola Henderson is a
whose main focus
is on busy women
healthy meals for
while also taking
care of them-
selves. Her in-
after her first son
was born with a liver
disease. There was lit-
tle improvement in his
health until the family
sought an alternative treat-
ment and began to focus on
| WELLNESS |
February 1, 2015 www.guardian.co.tt Sunday Guardian
WOW MAGAZINE | 13
It's not what you eat
some of the time that
matters, it's what you eat
most of the time that
makes the difference.
By Paola Henderson
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