Rebounding as an exercise has a long history, with roots tracing back centuries to when Eskimos used animal skins for bouncing and springing.

The modern form of the trampoline, which is the basis for rebounding, was invented in the 1930s by George Nissen. He devised the idea while observing trapeze artists who used safety nets to do tricks. Nissen thought of creating a similar device that could provide a safe and fun way to exercise and perform acrobatics.

Years later with the help of his coach Larry Griswold, he was able to patent his ‘tumbling device‘ which eventually became known as a trampoline after the Spanish word ‘trampolin‘ which means springboard or diving board.

Since then, trampolines and rebounding exercises have evolved gaining popularity as effective ways to stay fit and healthy.

What is Rebounding?

In simple terms, rebounding refers to exercise that is done by bouncing on a trampoline.

What is The Difference between a Rebounder and a Trampoline?

A rebounder is a mini trampoline specifically designed for fitness and rehabilitation. Rebounders are usually closer to the ground, more compact (typically 3 to 5 feet in diameter) and are meant to accommodate only one person. On the other hand, a trampoline can be larger, accommodating several persons at once and is generally used for fun and recreation.

What Are Some of the Benefits of Rebounding With a Mini Trampoline?

Not only is rebounding fun and energising, but it also offers a range of health benefits.

A study published by NASA in the Journal of Applied Physiology in 1980 focused on the benefits of rebounding for astronauts to counteract the negative effect of prolonged weightlessness on their bones and muscles. The study showed that rebounding is an effective exercise for maintaining bone density and muscle strength.

Weight Loss

Exercising on a rebounder engages the entire body, elevating the heart rate and leading to calorie burning. It involves using large muscle groups, boosting the metabolism over time and encouraging calorie burning even at rest.

Low Impact Workout

Rebounding is a low-impact form of exercise as there are no jarring movements on the floor. This reduces stress on the joints and lowers the risk of strain and injury, while still providing an effective workout.

Consistency

Bouncing up and down is an enjoyable activity…just ask children.

Many adults find that exercising on a mini trampoline makes workouts fun rather than feeling like a chore.  They start looking forward to their daily exercise, making it a habit and an easy way to incorporate daily movement into their lives. Consistency coupled with healthy eating, is key when it comes to weight loss. So put on your favourite movie, podcast or playlist and start moving!

Improved Blood Circulation

Bouncing exercises are great for the cardiovascular system as they increase the heart rate and oxygen uptake often comparable to, and in some cases, better than, other forms of cardio exercise.

This dynamic motion circulates blood throughout the body and pumps oxygen-rich blood to various organs. Enhanced circulation means that cells receive oxygen more efficiently leading to enhanced energy levels, brain function, better metabolism and immune system support, among other benefits.

Detoxifying the Lymphatic System

Rebounding may help flush out the lymphatic system. a vital part of toxin removal and immune system health. Unlike the circulatory system, which circulates blood via the heart, the lymphatic system lacks a pump and relies on movement for circulation. This is where rebounding becomes beneficial.

Bouncing on a mini trampoline opens and closes the one-way valves in the lymphatic system promoting the flow of lymph. This helps to transport waste, toxins and pathogens where they can be filtered and eliminated from the body.

Builds Bones and Joints

Rebounding is a bodyweight-bearing activity which plays an essential part in improving bone density. The stimulation of bone cells encourages the growth of new bone tissue making it effective against osteoporosis and age-related bone loss.

For joint health, the bouncing movements contribute to the distribution of the fluid that cushions the joints resulting in reduced friction and smoother movement. Also, these movements strengthen the muscles that provide support to the joints.

Core Strength

A hidden bonus of using a mini trampoline is the gradually increasing core strength. With each joyful bounce your abdominal muscles are engaged to maintain balance, steadiness and controlled movements. Over time, these muscles become stronger and more resilient.

Relieving Depression, Improving Mental Health and Stress Relief

In our fast-paced world, rebounding offers a valuable self-care opportunity and a means to alleviate stress contributing to mental well-being. It effectively relieves tension, acting like a massage for the entire body.

The motions resemble the bouncing and shaking movement in the ancient practice of Qigong, where it is used to disperse stagnant energy and reduce bodily stress.

Rebounding triggers the release of endorphins often referred to as the ‘feel-good’ hormones. These endorphins can uplift your mood, alleviate mild depression and anxiety and provide an outlet for pent-up frustrations and distracting from daily concerns.

Better Skin and Hair

Rebounding isn’t solely for weight loss – it surprisingly extends its benefits to your skin and hair.

The act of rebounding can actually stimulate collagen production. Collagen a crucial protein abundant in our bodies plays a pivotal role in our skin, bones, tendons and other connective tissues. For our skin, it is responsible for maintaining elasticity and suppleness.

It has been shown that stress can negatively impact collagen and consequently, skin health. This can manifest as wrinkles and premature signs of aging. Lower stress levels can potentially improve skin issues such as acne, psoriasis and eczema.

Rebounding enhances blood flow bringing oxygen to the skin. Improved lymph circulation helps get rid of toxins and contributes to clearer skin.

Furthermore, the combination of detoxification, improved circulation and potential weight loss has been associated with reducing the appearance of cellulite. Studies have shown that there is a link between the accumulation of lymph due to a stagnant lymphatic system and cellulite. Stimulation of the lymphatic system helps to redistribute fluid buildup potentially decreasing the appearance of cellulite.

As for the hair, with improved circulation, essential nutrients can effectively reach the hair follicles promoting healthier and shinier hair while also encouraging growth. Many of us have experienced hair loss during high-stress periods. Therefore reduced stress through rebounding may foster better hair growth and maintenance.

Convenient

The mini trampoline occupies very little space and can be used almost anywhere – whether it’s your bedroom, living room, porch or backyard. This makes it suitable for working out in small apartments or with limited room.  Plus you are not at the mercy of the weather – you can get a full-body workout indoors.

Time-efficient

Surprisingly, a rebounding workout as short as 10 minutes can be as effective as 20 minutes of jogging.

Family-friendly fun

Rebounding is not just for individuals, it’s a workout that the entire family can enjoy. Its adaptable intensity suits both beginners and advanced exercisers and since it’s low-impact it is gentler on joints.

Today an array of online videos, apps and virtual classes make it easier than ever to work out on your mini trampoline in the comfort of your home.

Variety

Beyond the basic bounce, there is a myriad of other exercises that can be performed on a rebounder, such as:

• Running in place
• Jumping jacks
• Side-to-side skiing
• Jump squats
• High knee lifts

In addition, you can incorporate light hand weights into your workouts for upper body toning.

What to Look For When Selecting A Mini Trampoline

When on the hunt for a mini trampoline for your rebounding adventures, there are several important factors to consider.

Size and Space – Start by assessing the trampoline’s size. Opt for one that provides ample bouncing area for your needs while still fitting comfortably within your available space.

Weight Capacity – Mini trampolines have varying weight limits, based on their design. It is essential to confirm the maximum weight capacity to ensure it suits your weight or that of your family members.

Stability – Look for a trampoline with non-slip feet to prevent it from shifting while in use.

Solid Frame – Prioritize trampolines that have frames made out of durable materials like steel.

Portability – If you plan to frequently move the trampoline, consider a foldable model for easy transport and storage.

Adjustable Handlebar– Some mini trampolines feature an adjustable handlebar. This is beneficial, especially for beginners, the elderly or anyone requiring additional support and stability during workouts.

Good Reviews – It is advisable to read a range of reviews to gauge customer satisfaction, providing insights into the trampoline’s potential strengths and limitations.

Resources and References

For more information on the benefits of using a mini trampoline, see the following links:

• Effects of a mini-trampoline rebounding exercise program on functional parameters, body composition and quality of life in overweight women.
• Effects of rebound exercises on overweight and obese adults: A scoping review
• Body acceleration distribution and O2 uptake in humans during running and jumping

Conclusion

Wrapping up our exploration of rebounding on a mini trampoline, it’s clear that this is more than just a workout – it’s a gateway to a healthier lifestyle. The benefits are as exciting as they are varied, promising a holistic approach to fitness. And don’t let its simplicity fool you – this exercise is suitable for everyone, regardless of age or fitness level.

When you’re ready to take the leap into rebounding, keep in mind the pointers for selecting the right mini trampoline for your needs.

If you’re already a seasoned bouncer, feel free to share your rebounding experiences in the comments.

Disclaimer: The information provided in this article is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before starting any new exercise program or making changes to your existing routine. 

Image Credit:Image by prostooleh on Freepik

The post Mini Trampoline Fitness – The Benefits of Rebounding appeared first on Like Ah Trini.

They may be small, but they pack a big dose of nutrition and have been a part of our Trinbagonian and Caribbean culinary tradition for generations. Sardines are available fresh, canned, or frozen, making them a convenient and affordable option for adding healthy and delicious seafood to your meals.

In this post, we’ll explore the health benefits of sardines and how you can incorporate them into your menu.

What Are Sardines?

Sardines usually refer to small, silver, oily fish in the herring family. The name is believed to have originated from the island of Sardinia, one of the regions of Italy where these fish were found in abundance.

They not only serve as a delicious culinary delight but also have a practical use during times of disasters to provide relief to victims of devastation. You can stock up on sardines as part of your disaster preparedness plan, as the canned version has a long shelf life, is portable, and can be eaten straight from the can, providing a good source of nutrition when needed.

Benefits of Sardines for Your Health

Rich in Omega-3 Fatty Acids

Sardines are a wonderful source of omega-3 fatty acids, which have been shown to protect the heart, reduce inflammation, lower LDL (bad) cholesterol, and boost brain function. The healthy fats they contain also support mental clarity and health, which may have positive effects on mental well-being, fighting against depression and anxiety. Omega-3 fatty acids have been linked to potential anti-cancer benefits.

High in Protein

Protein is one of the macronutrients that we need in our diet as it is crucial for building and repairing tissues. Sardines are a powerhouse of high-quality protein and they contain all nine essential amino acids that our bodies need.

Contributes to the Health of the Bones

Calcium and vitamin D are both crucial for building and maintaining strong bones and teeth. Sardines are an excellent source of these essential nutrients. As we get older, it becomes increasingly important to take care of our bones and reduce the risk of osteoporosis, and sardines can play a vital role in supporting our bone health.

Rich in Vitamins and Minerals

Sardines contain essential vitamins and minerals such as vitamin D, B12, calcium, magnesium, iron, potassium, zinc, and the amino acids taurine and arginine.

May Help with Weight Loss

Sardines are relatively low in calories. One can of sardines in spring water contains 130 calories. Also, because they are high in protein and omega-3, they can improve metabolism and contribute to satiety, keeping you feeling fuller longer. This can help with unnecessary snacking and overeating.

Sardines Can be Part of Your Beauty Arsenal

Sardines can do wonders to improve your skin, hair, and nails.

Skin
Don’t worry, this has nothing to do with making a sardine mask and smearing it on your face.

Sardines are super beneficial for the skin due to their nutritional profile. The anti-inflammatory properties of the omega-3 fatty acids help to improve the appearance of the skin, while vitamin D and calcium promote skin cell regeneration.

Also being a good source of protein, sardines contribute essential amino acids vital to collagen production, which maintains elasticity and firmness.

Dermatologist Dr. Nicholas Perricone, the author of Ageless Face, Ageless Mind, believes in the power of anti-inflammatory foods and holds this fish in high esteem. He often emphasizes its role in obtaining smooth, supple, younger-looking skin.

Hair
Sardines are rich in Vitamin D3 and calcium, both of which promote hair growth and have even been shown to regrow hair in the case of alopecia.

According to Medical Hair Restoration:

“Adequate levels of vitamin D3 are essential for healthy hair growth, as it supports the growth and maintenance of hair follicles. One of the primary ways in which vitamin D3 promotes healthy hair growth is by improving the absorption of calcium. Calcium is an essential mineral required for the growth and maintenance of healthy hair.”

Nails
Sardines also contain an impressive amount of biotin, also called Vitamin B7. Not only is biotin good for the hair, but it also promotes healthy nail growth by strengthening the nails.

It Can Protect Against Type 2 Diabetes

A study published in the Clinical Nutrition, Journal in 2021 showed that consumption of sardines has a protective effect against type 2 diabetes.

Diana Díaz Rizzolo, who has a PhD in Biomedicine and is a university lecturer, stresses that sardines should be recommended by doctors, especially to patients over the age of 65 to prevent the onset of type 2 diabetes.

You can read her review of the benefits of sardine consumption here: Prevention of Type 2 Diabetes Through Sardines Consumption: An Integrative Review.

It is Sustainable

Sustainability is vital for our oceans, and sardines are more sustainable than many other types of seafood. These fish grow rapidly and can repopulate quickly, and fishing methods used to catch them do not cause significant damage to marine ecosystems.

Safer Choice of Fish

Due to their lower position on the food chain and shorter lifespan, sardines are considered a safer choice with lower levels of mercury and pollutants.

Inexpensive and Versatile

Compared to other oily fish like salmon, sardines are a more economical option, making them ideal for families on a budget. It is a nutrient-packed seafood that is easily accessible and can be added to a variety of recipes.

In our household growing up, I only knew sardines were prepared one way – we just called it ‘sardine’, now I know it as ‘Sardine Choka’. I remember it being a supper favourite with either roast bake or Crix with a cup of milky bush tea – that was a treat we all looked forward to.

Note: As with any dietary change, individuals with allergies or health conditions should consult their healthcare provider before adding new foods to their diet.

Sardine Choka Recipe

Ingredients:

• 2 cans of sardines, drained
• 1 small onion, finely chopped
• 2-3 cloves of garlic, minced
• 1 medium-sized tomato, diced
• 1 Scotch Bonnet pepper, finely chopped (optional)
• 1 pimento pepper, finely chopped
• 2 tablespoons oil
• Salt and black pepper to taste
• Fresh Shadon Beni leaves (culantro), finely chopped
• Lime or lemon juice

Instructions:

1. Heat the oil in a frying pan over medium heat. Add the chopped onions and sauté until they become translucent.
2. Stir in the minced garlic, pimento pepper, and hot pepper (if using) and cook for another minute or until the garlic becomes aromatic.
3. Add the diced tomatoes to the pan and cook until they soften and release their juices.
4. Now, it’s time to add the star of the show – the sardines! Break the sardines into smaller pieces with a fork as you add them to the pan.
5. Gently stir and cook the fish with the onion, garlic, pimento and tomato mixture for a few minutes until everything is well combined and heated through.
6. Season with salt and black pepper to taste. Remember that the sardines might already have some salt from the canning process, so adjust accordingly.
7. Once everything is cooked and seasoned to perfection, remove the pan from the heat.
8. Serve the choka on a platter or in individual bowls, garnishing with chopped shadon beni for some extra freshness and flavour. This can be eaten with crackers, warm roti, or steamed rice. Don’t forget to squeeze some lime or lemon juice over the choka just before eating – the tangy kick enhances the flavours!

How to Include Sardines in Your Family Menu

There are many ways to incorporate sardines into your menu. Other than the Sardine Choka recipe in this post, there are other creative ways to enjoy sardines. They can be included in recipes for:

• Fish Broth
• Salads
• Vegetable Stir Fries
• Tacos
• Pizza
• Pasta
• Fish Stews
• Sandwiches

Sardines are undoubtedly a nutritional powerhouse that brings both health benefits and a taste to our Caribbean dishes. With their omega-3 content, protein, and abundance of essential nutrients, sardines are an excellent addition to any diet.

Let us know in the comments, what are your favourite ways to prepare sardines?

The post Why You Should Add More Sardines to Your Diet appeared first on Like Ah Trini.

As a busy mom, I know how challenging it can sometimes be to prepare wholesome, nutritious home-cooked meals on a daily basis. Thankfully, there are tools that can make life easier and help to contribute to better meal preparation and weight loss. I’ve also learnt some tips along the way that greatly help to stay on track.

There are so many diets around, each claiming to be the best way to achieve weight loss and optimal health. At the end of the day, it’s about foods that are whole, a product of the Earth and as close as possible to their natural state. There should always be a good blend of vital macronutrients in meals – carbohydrates, protein and fat as well as micronutrients – vitamins and minerals.

According to the UK National Health Service (NHS), the recommended calorie intake for women is 2000 calories and for men, it is 2500.

In 2018, Trinidad and Tobago ranked 71st in the world on the list of countries by energy intake, at 2,991 average daily calories.

Weight loss occurs when the body is in a calorie deficit. This means that you need to consume fewer calories than you burn. If you are gaining weight, it means that you are eating more calories than you are burning.

Here are a few tips that may help with reducing calories.

Plan Meals and Grocery List in Advance

Meal planning is beneficial in that it can help to avoid bringing unhealthy foods into the home. It is really about being intentional about food purchases and therefore what you eat. Try to shop the aisles on the outskirts of the grocery store where the fresh products are housed. Also, it is good to support farmers in the local markets.

Another benefit is that it can help prevent food wastage when it is decided exactly what meals will be prepared during the week and purchase groceries accordingly. Meal planning saves money! Especially in this day and age where food prices are at an all-time high, you can save money by purchasing only what you need. In this way, you can keep an eye out for sales/discounts to help your dollar stretch further.

Some Foods Should Only Be Eaten as aTreat

I’m going to be a little controversial here, but I strongly believe ‘Doubles’ should be a treat if you need to achieve weight loss. You know, on the odd day when you don’t feel like making breakfast or just want to take the family to eat some hot doubles, you can indulge. I enjoy a well-prepared doubles with tasty hot channa, mango sauce and plenty pepper. My mouth waters just thinking about it. But doubles is not a friend if you want a slim waistline.

According to MyFitnessPal, one doubles has 345 calories and I hardly know anyone, including myself, who eats just one! Imagine consuming 700 to 1000 calories in a single meal, not to mention those who include their mandatory Apple J or Red Solo to wash it down. This is one such ‘meal’ that I believe should not be eaten on a daily basis, especially if losing weight is the objective. This can apply to many other foods.

It is okay to indulge in your favourite foods from time to time. It can even be encouraged to find balance, avoid feeling deprived and succumbing to binge eating. But it must be done mindfully and with intention. A good rule of thumb is to follow the 80/20 rule – eat healthy nutritious food 80% of the time and allow 20% for your favourite treats.

Decrease the Quantity of Carbs Consumed; Increase Vegetables and Salad

Most of us tend to eat a diet heavy in carbs. Roti, potato, rice, provision, bread, dumplings, and pasta, feature daily on most of our plates. A typical Sunday lunch can include three or more servings of starchy carbohydrates and can be very calorie-dense.

For weight loss, the composition of meals can include more salads and vegetables and fewer carbs. For example, instead of having rice and cornmeal coo-coo in the same meal, replace either the rice or the coo-coo with a serving of vegetables. Or, if you eat one cup of rice with your meal, add, for example, carrots and green beans to the rice, increasing the volume of vegetables, while reducing the amount of rice. This strategy can reduce calories without leaving you feeling hungry.

Eat Protein For Weight Loss

Protein digests slowly and helps with longer satiety which means it contributes to feeling fuller for a longer period of time.

A study was done on twenty healthy, young women to investigate the effect of high-protein meals on their appetite. The study showed that the women tended to snack less and subsequently ate fewer calories after consuming a high-protein meal.

Having protein with each meal can be a good way to avoid cravings and unnecessary grazing between meals. Some sources of protein are meats, seafood, dairy, legumes, nuts and beans.

Snack on Low-Calorie Foods Such as Popcorn and Cucumbers

I must admit, I never knew the benefits of plain popcorn in a weight loss journey until recently. Now, I don’t mean microwaved popcorn or popcorn cooked with butter and oil, but air-popped popcorn.

Popcorn is a whole grain that is high in fibre and low in fat and calories. Three cups of plain popcorn have only 93 calories. It is filling and healthy as it contains antioxidants, vitamins E, A, K, folate and riboflavin.

I used to think it was impossible to cook popcorn sans oil without some fancy air popper, but I found that the typical Trini iron pot with a heavy cover works just as well. Essentially, you turn on the heat under the pot, add an even single layer of popcorn kernels without oil, and cover the pot. Once you hear the first few kernels start to pop, give the pot a shake and then reduce the flame. When the popping slows down to about one pop per second, turn off the heat.

Season and salt to your taste (without added fats), serve and enjoy!

Cucumber chow is another option for a crunchy, filling snack. Most of us love a good chow. Cucumbers are loaded with water, vitamins, minerals and fibre, especially if you enjoy them with the skin on. One medium cucumber has only 30 calories so you can have some without feeling guilty.

Don’t Drink Your Calories

As humans, we really only need water for hydration. Yes, we can obtain vitamins and minerals from fruit juices and other beverages but we can get these from the food we eat. In addition, commercial beverages tend to be packed with sugar and/or artificial sweeteners which have been shown to contribute to diabetic conditions, obesity and food addictions.

Try to avoid drinking beverages with added sugar. Many of these are mostly empty calories that do nothing to satisfy the appetite and only add to the overall calories taken in for the day, which eventually leads to weight gain.

If coffee and tea are part of your diet, try having them without added sugar or artificial creamers which are mostly made of seed oils.

An occasional glass of mauby, coconut water, or lemon juice, once from natural sources is okay and can be beneficial. Avoid the commercial versions of these beverages – read your labels.

Drink Green Tea

Green tea is one of my guilty pleasures. I’m not sure when it happened, but at some point, it became a must-have with my breakfast. I adore a cup of unsweetened green tea and some of my favourites are Green Teas by Lipton and Green Tea and Ginger from Dilmah.

In addition to caffeine which has been shown to increase metabolism and fat burning, green tea has antioxidants called catechins which have an effect on body fat reduction.

It may also act as an appetite suppressant, thereby avoiding overconsumption of calories.

Intermittent Fasting For Weight Loss

Fasting has been around for thousands of years for health and religious purposes. Hippocrates, the father of modern medicine, recommended fasting for the health of his patients.

Intermittent fasting is abstaining from food for a period of time before eating. Not only does this help with calorie restriction but it also has been shown to contribute to health and longevity due to the effects of autophagy. According to Healthline.com, “Autophagy is the body’s way of cleaning out damaged cells, in order to regenerate newer, healthier cells”.

Japanese cell biologist Yoshinori Ohsumi in 2016 won the Nobel Prize in Physiology or Medicine for his discoveries in autophagy and its significance in longevity. Today, doctors like Dr. Jason Fung are big proponents of intermittent fasting and highly recommend it for health and weight loss.

No-Carb Meal

The Carnivore or meat-only diet became more widely known when psychologist Jordan Peterson and his daughter Mikhala explained that it was beneficial in helping them overcome depression, anxiety and autoimmune conditions. Although it is controversial and I am not recommending it wholly here, I see nothing wrong with consuming the occasional meal that may only consist of meat.

Locally, we have meat meals as ‘cutters‘ during a lime or an event. Some examples of these are geera chicken, pepper shrimp, souse, curried hard fowl, geera neck, curried crab, fried shark. On occasion, you can try a portion or serving of one of your favourite cutters, preferably not battered in endless flour and deep fried, but use your discretion and enjoy a carbohydrate-free meal with a glass of water. See how it makes you feel. A meal of meat has been shown to be very satiating and staves off hunger for a while.

Add Flavour – Low-Calorie Condiments, Herbs and Spices

I remember once a family member of mine went on a diet. She was miserable for days eating bland boiled vegetables. Eventually, she gave up and went back to heavy calorie-laden unhealthy foods. Based on my observation, the lack of enjoyment of her food caused her to go back to what she enjoyed and was used to. I absolutely love vegetables but I also love my veggies to have flavour.

Herbs and spices we have been blessed with in abundance. There are so many ways to add flavour to food to make it more palatable and therefore more enjoyable. Additions of onions, garlic, cilantro, pimento peppers, curry, paprika, and rosemary, for example, can add interest, and variety and make healthier meals a pleasure to consume.

Another way I found to add enjoyment to food is to have healthy condiments that you like adding to your meals. Many commercial condiments are loaded with oils, sugar, high fructose corn syrup, MSG and other ingredients that may not be desirable or healthy. There are many recipes online to make healthier versions. Local pepper sauce, chutney, garlic sauce, chow chow, homemade ketchup, mustard, mango anchar, kuchela….there are so many options that we can prepare at home. The Naparima Girls’ Cookbook has a nice selection of recipes for local condiments.

Use a Spray Bottle to Disperse Cooking oil

This is a simple tip, but it has made life and cooking so much easier. Instead of risking pouring too much oil into your pot, get a food-grade spray bottle, fill it with your cooking oil and use the sprayer to disperse oil in a manageable way. I recently got this one from Amazon and I have no regrets.

Sometimes just a little film of oil is needed to prevent sticking and this does a great job. This is another great way to save on calories.

Drink More Water

Water is necessary for life – without it, we would die! It has no calories, quenches our thirst (which we sometimes mistake for hunger) and can be served with meals instead of juices and soft drinks. Water may also help to suppress the appetite and contribute to a feeling of fullness.

Occasionally, sparkling water or club soda can be infused with flavour from lime/lemons or even a splash of apple cider vinegar for a refreshing, bubbly, pick-me-up.

Snack on Low Sugar Fruit

Here in the Caribbean, we have access to an abundance of tropical fruit. We also have imported fruit such as apples, strawberries, blueberries etc.

If you like slightly tart fruit, have them as an occasional snack. Plums, pommecythere, portugal, chennette,  pommerac, half-ripe mangoes, and cherries are a few options. You can have them plain or whip up a chow and call a friend over. These tend to be lower in calories than a ripe banana, for example.

When you’re in the mood for a little more sweetness, watermelon or pawpaw is a good choice. They have high water content, are lower in calories and can leave you feeling satisfied.

Track Your Calories

One of the most impactful things I have done along my journey is to track my calories. I think every health-conscious person should do it for at least a one-month period just to get an idea of just how calorie-dense everyday foods can be. Also, food trackers, give a macronutrient breakdown so you can have an idea if food is carbohydrate-heavy, low in protein, high in fat etc.

In one study, calorie counting was shown to contribute to ‘significant and sustained weight loss over time‘.

You will not need to count calories forever, but it sure helps to have an idea of what foods you are putting into your body and which may be contributing to weight gain.

Eat High Volume, Low-Calorie Foods

This also falls in line with the popcorn and cucumber tip above, as well as tracking calories. We are not born automatically knowing the calorie content of foods, but when we start tracking foods in a calorie counter we may discover foods that are very low calorie that we can incorporate more of into our daily nutrition.

• Related Post: Homemade Sauerkraut

For example, chorai bhagi, (Amaranthus dubius) also known as local spinach, after being cooked on its own and boiled down like, well bhagi, has approximately 28 calories per cup (this is without cooking oil and coconut milk). So if you were to eat dhal, rice and chorai bhagi, you could afford to have less rice and more bhagi and feel full and satisfied.

Salads rich in greens, cabbage, carrots, cucumbers and tomatoes can be a filling and satisfying addition to any meal to add volume and leave you feeling fuller for longer. Just do not add calorie-dense dressings to your salad.

If man made it, don’t eat it! ~ Jack Lalanne

Avoid Sugar

There is added sugar in many processed foods, not just in juices and soft drinks.

As mentioned earlier, a diet high in sugar can lead to many harmful physical conditions, but it has also been shown to contribute to mental health conditions such as anxiety, depression and mood swings.

Dr. Hu in a Harvard.edu article on the danger of sugar states, “The effects of added sugar intake — higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease — are all linked to an increased risk for heart attack and stroke,”

Stick to foods found in nature and avoid processed foods as much as possible.

Stop Unnecessary Eating

Sometimes we eat out of boredom or habit. An example is at the movies, buttered popcorn or cheesy nachos are staples for some people while watching a film, whether hungry or not. Or, maybe if at home with nothing to do we may find ourselves rummaging through the fridge or cupboard looking for something to eat. Again, this comes down to being mindful. Is it a genuine hunger or just a craving or impulse based on emotions at the moment?

Tracking your food in an app like MyFitnessPal is a good way to observe your eating patterns. Then you can make a conscious effort to change any bad habits that you may have.

Eat Low Carbohydrate Broths and Soups

Soups and broths are mostly water and require relatively simple preparation. Soups with low to no oils can be satisfying and filling – especially when made with low-carbohydrate, high-fibre vegetables like cabbage, patchoi, pumpkin, carrots, and okra. Add a few pieces of your favourite lean meats or soup bones for added protein, flavour and texture.

For the purpose of losing weight, avoid adding starchy foods such as dumplings, pasta, macaroni, rice, potatoes and provisions to soups. Of course, you can still enjoy these items in your soups on occasion, but for calorie management, leave them out. An example of a good soup for weight loss is Trini fish broth, minus the carbs.

Studies have shown that soup consumption can improve satiety and reduce calorie intake.

So there we have some options that may assist in mindfully eating fewer calories while still maintaining flavour, satiety and enjoyment.

Let me know if you have any weight loss tips to share that work for you.

Disclaimer: This post is for informational purposes only. Readers of this blog should seek medical advice before making any decisions related to nutrition and health.

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