Mark and Nina's
Healthy Living Tips and Recipes
Here are the top tiips and recipes that Mark and Nina have announced on air in conjunction with their Healthy Living feature.
As always, if you would like any of the recipes mentioned in a printable format, please do not hesitate to contact them via the Contact Us page.
- Take care when ordering/preparing an Indina. Ghee is the butter used in Indian cuisine and is 99.8% pure fat!!
- There is no reason why you can't go out for the occasional meal or have a takeaway but be careful! A main course Chicken Tikka Masala contains approximately 680 calories! Do without the masala sauce and you'll save 258 Calories and 25g of fat!
- Try to have tomato based dishes such as Jalfrezi and Rogan Josh, rather than those made with cream like Korma's.
- Replace cream with créme fraiche or low fat Greek yoghurt.
- Try Pork or Turkey mince instead of beef/lean mince. It's much healthier for you! Mince beef has about 66% fat of your GDA (based on 2000 calories per day), lean mince has about 35% fat of your GDA and Pork Mince has about 8-10% fat of your GDA!
- If you like Spaghetti Bolognaise, try adding different ingredients into it like courgettes or even apples!
- Try to drink 2 litres of water a day but don’t drink a glass at a time; the liquid will hit the stomach too fast and it will just dispose of any excess. If you drink little and often throughout the day, your body will be hydrated much more effecively – and you won’t keep running to the loo!
- It has been scientifically proven that it takes 21 times for something to become a routine for life. So teach your body some good habits now!
- Don’t weigh yourself every day!
Health Tips from Saturday 28th February
SET A TIMESCALE – Set a date by which you want to avcheive the weight loss. This puts you under pressure and you are more likely to stick to it.
- SET A TIMETABLE – Set sub-goals to help you achieve your ultimate aim. This makes it much easier to achieve and keeps you motivated when you reach each sub goal. Before you know you’ll have hit the target!
- TRACK YOUR PROGRESS – Measure your weight regularly; always using the same scales. Tell friends how much you’ve lost and if you’ve gained. This way, if you have to admit to your small failings, you’ll try harder to succeed.
Healthy Tips from Saturday 7th March
Set a bite sized target and once you’ve hit it, then set the next one. For example, Nina has as dance competition at the beginning of May and she wishes to lose 6lbs before then. She will not set any further targets until then. This way you won’t get discouraged if the final goal is likely to take a while to reach. Also, each time you hit a small target you’ll have a great sense of achievement.
Each time you hit one of your targets treat yourself. It doesn’t have to be with food. You could buy yourself a little something or go to the cinema with a friend.
Get as much information as you can about your goal - what a realistic weight is for your age, sex and height. Don’t be tempted by the latest craze – stick to what works for you.
Failing is much easier if you are the only person who knows about it, so it’s best to ensure that as many people as possible know your progress. Pin a chart on the fridge. Mark and Nina have certainly gone public so we’ll have to stick with it.
Plan your meals in advance and buy your weekly food to fit in with your menu. And don’t let yourself top up shop. Arrange for a walking/jogging partner to call at a set time each day so that you are more likely to stick to it. This will also make the routine more enjoyable and it will seem less of a chore.