The way I eat :)

This is a slightly different format to my previous posts and is more of a journal/personal style account that aims to relate, or share, some “how-to” ideas for possibly changing eating patterns….

As I sit here eating another DELICIOUS meal (and YES I am eating whilst at my computer! Bad habit I know!), I wonder how people can possibly enjoy the bland, tasteless, fatty and sugar-laden fast food they gulp down day after day after day, simply because they have not taken the time to prepare something at home?

I could not imagine NOT indulging my taste-buds in the many delectable fresh tastes, sensuous textures and magical aromas I enjoy on a daily basis for breakfast lunch and dinner. For me to enjoy a meal without loads of fresh fruit, salad or vegetables is simply not possible! I would rather not eat at all than settle for junk!

So this got me thinking that I should probably share some of the ideas I do incorporate into my incredibly busy life, as TIME is often the excuse I hear as to why people feel they need to rely on fast and convenience foods so often.

BUT, before I share, remember:

We ALL have 24 hours in a day
We can CHOOSE how we use these hours
You can INVEST these hours or SPEND them

Watching countless trashy shows on TV is SPENDING time, being on MySpace for hours on end is SPENDING time, and lounging around on our laurels more than we need is SPENDING time!!
(i.e. we get nothing useful in return for indulging in these activities, and time that we SPEND we can never recover…)

However, taking the time to prepare fresh, tasty and nourishing food is INVESTING time, spending 30-60 minutes a day exercising or simply moving, is INVESTING time, and taking time to relax and calm our minds is INVETSING time
(i.e. we improve our health, minimize the risk of disease and more than likely increase the quality TIME we will have available in the future…)

So what are some of these quick tasty and incredibly nutritious ideas you can try? I share only a few here..

Breakfast

· Frozen berries, passionfruit, diced orange, skim natural yoghurt (or low fat flavoured if you prefer), oats all mixed together and VOILA! Delicioso!
o You can try adding cinnamon and/or a tblsp of nuts and seeds for added goodness, flavour and texture.
o If on the run in the morning, prepare this the night before in a container and simply grab on the way out and eat in the car (this is illegal by the way!), on the train, or at work

· Banana, low fat yoghurt and a packet of raw/unsalted nuts
o Super quick and can eat on the run!

Lunch

· Mix tinned sardines in spring-water with mustard and diced onion (try this BEFORE you diss it!!) and serve over a creative salad- incorporate some steamed veggies such as diced pumpkin, sweet potato, broccoli, etc to add bulk. Try mixed lettuce and baby spinach leaves instead of iceberg lettuce to add extra nutrients and better flavour.
o You can prepare this the night before as you make dinner. I always have an extra container out when I am preparing my dinner into which I compile a large, tasty and CREATIVE salad. You can take the tinned fish separately.
o If you cannot stand the idea of sardines, try tuna, salmon, lean turkey, lean ham, boiled eggs, skinless chicken, left-over sliced lean meat, cottage cheese, etc!

Dinner

· You can put together a tasty meal in a matter of minutes. I am the 10minute dinner queen, trust me!!
· If you have nothing fresh in the fridge, defrost something from the freezer in the microwave. I always have fish, kangaroo, chicken breast or squid rings handy. Everything defrosts well in a matter of minutes in the trusty microwave- if you use the correct settings and get the timing right!
· Whilst this is defrosting, get out a plate/s, and start to compile the base salad. Also, get out a container for lunch the next day.
· Use mixed lettuce leaves and baby spinach as the base. Arrange over plate/s.
· Chop fresh, or use frozen, broccoli, cauliflower, carrots, etc to steam in microwave once the meat/fish is defrosted.
· Choose one of: corn cob (fresh or frozen), sweet potato, pumpkin, brown rice in 90second pouch to steam and serve with dinner (good low GI carbohydrates)
· Dice your choice of tomato, onion, cucumber, capsicum, etc to complete your salad. You can add olives in brine, avocado and/or cottage cheese for extra flavour
· Once the meat/fish is defrosted, choose something to cook it in to add flavour
o For fish I use lemon, lime or orange juice, plus minced chilli and lime (ready-made from supermarket), or minced garlic, and/or dried herbs/spices- there are limitless combinations!
o For kangaroo my favourite is balsamic vinegar, minced garlic, chilli or mustard- I allow it to marinate in this for at least 5 minutes
o For chicken- lemon juice and dried mixed herbs or Pataks Tamarind and Ginger Paste and lime juice
· I will usually grill my selected cut in my trusty Bessemer grillet using baking paper, or a light spray of canola spray.
· Once it is done, I will slice thinly, or dice into chunks, and serve over my sizeable salad! For dressing I use lemon juice, balsamic vinegar, mustard, salsa or whatever else takes my fancy at the time
· YUMMY! Always delicious and completely satisfying!!

Snacks

· For snacks on the run I usually go for carrots, fruit, nuts or low fat yoghurt- simple and nutritious!

Eating in the way I have described above offers many benefits including a maximal intake of disease fighting and anti-ageing phyto-chemicals, anti-oxidants and fibre, and leaves you with a fresh sense of vitality and well being!

Give it a try!

Even if you can only work on breakfast for now… It’s a start! :)

Well, it has been WAY too long since I lasted posted a blog, and for that I apologise! I have been traveling around QLD for the most part of the last month conducting Health Checks for WorkCover staff.

A component of these health checks was Waist Circumference measurement.

Knowing this measure is a VERY useful piece of information as it provides feedback on your risk of developing metabolic complications and conditions such as Diabetes, High Cholesterol, High Blood Pressure, Impaired Glucose Tolerance, amongst many others!

So what are the recommended ranges?

For men:
-under 94 cm (37 in)

For women:
-under 80cm (21-32 in)

Being over these measurements puts you at a higher risk of developing one of these metabolic conditions.

The highest risk occurs once over the following measurements:

Men:
-over 102cm (40 in)

Women:
-over 88cm (35 in)

If you are over these measurements, it is a good idea to make some positive lifestyle changes to address this.

Some ideas to consider are:

Þ Be active everyday!
· Accumulate at least 30 minutes of physical activity most days of the week.
· Buy a pedometer to assist you in monitoring your relative activity levels on different days

Þ Eat more fruit and vegetables!
· Replace some of your usual packaged and processed snacks and meals with some good old basic fruit and vegetables!
· A snack pack of cherry tomatoes, carrot and celery sticks and a hard boiled egg is a yummy and sensible choice.
· Or try a simple crunchy in-season apple and a small handful of raw unsalted nuts.
· Always serve salad or vegetables with your main meal. Aim for this component of the meal to make up 50% of your plate or bowl.

ÞLearn how to choose Low GI carbohydrate based foods.
· The most recent research supports that people loose more weight, while being able to eat more, following low Glycemic Index eating patterns, than those on conventional and restrictive weight loss diets.
· Replace your sugary morning cereal with traditional oats
· Choose heavily grained or stoned ground breads (pumpernickel is great!)
· Add fibre (salad and vegetables) to your lunch and dinner
· Add a lean source of protein to most meals and snacks (e.g. tuna in springwater, low fat turkey slices, raw and unsalted nuts, low fat cheese slices, etc)

Þ Drink LOTS of water!!
· Did you know we often mistake thirst for hunger!
· Sip water regularly throughout the day! There is no one person who can survive off no water! If you do not get thirsty, this is most likely due to your thirst mechanism down regulating. Train yourself to drink more water and you will begin to look for it more! Try it for a few days!
· Try herbal teas or hot water with lemon if you cannot face cold water in the winter. The new “white” tea’s available on the market are delicious and contain more antioxidants than either green or black teas!
· If you cannot stand the taste of water, try adding a low joule cordial for flavour.
· Fresh fruit slices are also yummy in water! Experiment with sliced strawberries, mint, orange, lemon, lime!

Þ Drink less alcohol
· Alcohol gram, for gram, contains almost the same number of calories as fat! This does not mean you can never drink again but be aware of how much you do drink and aim to cut it back slightly. Even small changes add up over the long term!
· Try diet mixers with spirits
· Try some of the new low joule beers
· Be aware of standard drink quantities (e.g a standard glass of wine is 100ml), stick to these quantities and observe the guidelines for the number of standard drinks per day (2 for women, 4 for men), with 2 alcohol free days every week.

That is more than enough for now! :)

If you require more information, or would like one-on-one advice, please feel free to contact me on 0421 332243 and we can arrange a time to conduct an initial assessment face to face, via the phone or for those who are extra busy, email! :)

Cheers and remember, the smallest positive changes in your behaviour, can lead to the most extraordinary and profound differences to your health over the long term!

Skipping Salt

Salt is an often overlooked culprit in the land of lifestyle disease, and something that definitely deserves more attention and consideration. I constantly hear in my practice, “I don’t eat salt”. The reality however is, that if you eat anything from a packet you are most likely eating more than the recommended daily amount. Bread, cereals, sauces, almost anything that has been processed, will contain added salt. Check out the labels, and you will be surprised!

So why is salt such a problem? Many people tell me, “Oh, but you need some salt”, and yes indeed that’s true. As stated above, however, we often overdo it without even touching the salt shaker!

Salt can be said to cause, or worsen, a number of serious health problems. From the obvious, high blood pressure, to not so obvious, such as congestive cardiac failure, osteoporosis, asthma, diabetic retinitis and many more! Over 6 million Australians (half the adult population) have one or more of these nasty salted related health concerns.

I see many clients over and over who believe they cannot live without salt, and food without it tastes bland and is not enjoyable. I then proceed to propose a 3week challenge to them as a minimum. If after the 3 weeks they are struggling, we will re-evaluate. Never have I had anyone tell me after this period they couldn’t do it. In fact, most tell me they tried something they used to eat and couldn’t stand it as it was too salty!

This is because our taste-buds are forever turning over and renewing. Each taste bud has a lifespan of about 3 weeks, and as they turn over at different rates, your tastes change over time, according to what you are presenting to your mouth. More salty foods encourage a taste for salty foods, more fresh, untainted flavours promote a taste for natural, fresh flavours, and so on.

I challenge you all: put aside the salt shaker for at least 3 weeks, get creative using alternative flavours, and see what happens.

You will also need to omit highly salted foods for this period too, such as olives, anchovies, bacon, corned beef, tinned fish in brine/sauce, pickled onions, other foods that have been preserved using salt, and all asian sauces. Take this as an exciting challenge- one in which you will discover a world of amazing new tastes you didn’t know existed!

There are some suggestions below for how to substitute salt and things to look out for.

HERBS

Fresh or dried, herbs are incredible at instilling amazing, fresh tastes in food. There are an overwhelming number, variety and flavour of herbs- it’s just a matter of experimenting, learning which ones you like, which go with what foods, and whether they are more suited fresh or dried, to a particular dish.

Basil- the perfect partner for tomatoes! For those who cannot fathom the thought of a tomato without salt, give basil a go! You can use it fresh or dried and it is one of the few herbs that increases in flavour as it is cooked. It can be used in soups (especially beef or vegetable), stews (beef), sauces (tomato) and is the feature of many Italian dishes. Try halved cherry tomatoes with a fresh basil leaf each.

Fennel & Dill- try on fish! Amazing marriage! Dill is also wonderful on beans, cabbage, cauliflower and potatoes. Fennel is lovely with stewed tomato and onion.

Oregano- a powerful herb when fresh, so use with care. Try on a chicken and salad sandwich, or sardines in springwater. Also great in tomato juice or soups, meat sauces and meat balls, and pizza.

Marjoram- this, coupled with oregano, instills a truly authentic flavour in pizza’s- regardless of salt content. Also wonderful when added during final hour of cooking a soup, or to liquid in which chicken, veal or lamb are being cooked. Fantastic over grilled or baked fish, great in meat based salads (think warm lamb salad), and finally in scone and bread doughs. Yummy! So versatile.

Sage- perfect partner for poultry or pork. Great with beans.

Rosemary- in chicken, spinach or pea soups, on chicken, veal, or baked fish, and in salad dressings.

SPICES

There is also a whole new world of flavours waiting to be discovered in the huge array of spices available. Try some of the following ideas:

Ginger- a pinch in bean soup- yum! On chicken, beetroot, carrots or squash. Or, in fruit salad!

Mustard- in casseroles, meat loves, roast beef- incredible! In celery, mushroom, bean or lentil soups. In salad dressings.

Nutmeg- with chicken soup, in meat loaf, on chicken, in fish cakes, on carrots, beans, spinach, pumpkin, peas, potato. Amazing on custards!

Allspice- wonderous with tomato and pea soups or in fruit dishes.

Cinnamon- over oranges, bananas, berries, apples.


There are so, so many others available and I could go on forever!
The moral is, get in and give it a go!

Be aware of some “mixed” varieties such as seasonings, mixed spices (e.g. Five Spice), meat tenderizes, lemon pepper and other types of salt (e.g. rock/sea).

Don’t forget PEPPER- it can be added to all savoury dishes.

Also, onion, shallots, chives, parsley, garlic, lemon juice go very well with almost any savoury dish.

Using juices (lime, lemon, orange) for marinades and dressings is a great idea, and don’t forget vinegars!

Worcestershire sauce is also not a bad choice, with 1 teaspoon of the original brand (Lea & Perrins) giving 49mg sodium per 100ml- one-tenth of that of soy sauce.

Be aware of stock cubes- these are SALT! There are currently no low salt stock cubes but you can get low salt/ no salt stock powders. See www.saltmatters.org

Ok, so we’ll leave it there!

I strongly recommend a visit to the above mentioned website as it is a great resource for anyone committed to minimising their salt intake. There is also a book available, “Salt matters- the killer condiment”, from all book retailers, or on-line.
Australian salt expert, Dr Trevor Beard has compiled both of these fantastic resources.

The idea and some of the information in this blog has been sourced from the April edition of “Australian Healthy Food Guide”. I have mentioned this brilliant magazine before. If you have not seen it before, check it out in the supermarket, news agency or on-line at www.healthyfoodguide.com.au

A subscription is well worth it!!

The 5 Healthiest and MUST HAVE foods for RUNNERS!

The diet of a runner can make such a significant difference to performance, recovery, immunity and general well being. The stress put on the body through this activity is often underestimated and certainly does require an A1 diet to ensure a person can continue to run long term.

Here are only a handful of some of the most beneficial foods for runners:

Blueberries

You only need to look at the colour of these berries to know that they are BURSTING with goodness! Blueberries provide one of the richest sources of antioxidants, containing anthocyanin- a powerful cancer fighting antioxidant, as well as antioxidants Vitamin C and E.

Runners generally need a much higher intake of antioxidants due to the stress this activity imparts on the body. Free radicals are created in the process of running and these need to be countered with antioxidants to prevent cell damage.

Blueberries give you a massive bang for your buck in terms of antioxidants- so swallow the extra expense and invest in some of these wonder berries today.

You can buy them fresh, however, may find it more economical to go frozen this time of year. They are just as delicious frozen and make a sensational addition to the morning serve of porridge! Simply add to traditional oats before cooking.

Blueberries are also a great source of folate, potassium, carbohydrates and dietary fibre.

If you are not a porridge fan, try them in a smoothie, in some low fat muffins, pancakes, salads, or on your usual cereal or fruit salad!

Bananas

Another super food! Banana’s cannot be missed in the diet of runners! They are rich in carbohydrates, low in fat, low GI, high in fibre, full of potassium, magnesium, Vitamin C and Vitamin B6!!

How does this translate for benefits? Well, potassium, which is lost in sweat, is important for a healthy heart, nervous system and kidneys. Magnesium aids in the contraction of muscle and the extraction of energy from carbohydrates. Vitamin C- again a powerful antioxidant. And Vitamin B6 which aids the nervous system, contributes to healthy skin and optimal energy production.

If you don’t fancy biting into one of these portable health snacks, why not try them in a smoothie, low fat muffin, custard, sandwich or blended with other fruits for a juice with a difference! They are delicious sliced into porridge with some honey, great on a honey topped crumpet or simply sliced onto your regular cereal.

Fill your trolley with a daily fix of the banana today!

Low Fat Yoghurt

Yoghurt cannot be beaten as a snack for runners as it provides the best of both world’s in terms of the nutrients required for optimal recovery, and at any other time, for a balanced intake- protein and carbohydrate. It is fairly portable if you can keep it cold (think lunch bag with ice-block) and is also an excellent source of calcium, which we all know is essential for healthy bones, but also keeps our blood and muscles functioning optimally.

In order to keep the heart healthy by minimizing saturated fat intake, it is recommended that you select low fat varieties. Look for less than 1-2g fat per 100g of a product.

Yoghurt is also a source of lives cultures which provide useful probiotics to encourage a healthy gut flora, protection from harmful bugs and an overall healthy digestive system. The bacteria in yoghurt also reduces the lactose content, making yoghurt well tolerated by those who are known to have an intolerance.

Yoghurt is so, so versatile! Use it on sweets as an alternative to cream, to top fruit salad, in smoothies, on its own, as a fruit platter dip, etc! Natural low fat yoghurt is a brilliant alternative to sour cream and can be used to top baked potatoes, stir into a bowel of pumpkin soup, add to a curry, or many other savoury dishes that would usually call for sour cream.

If you think you are not a yoghurt fan, I encourage you to give the yoghurt of today a serious try! Food technology is now so sophisticated and advanced, yoghurt is just not what it used to be- more creamy, evenly textured and tasty than ever! I have challenged MANY of my clients (especially men) who swear they do not like yoghurt- to give it a try and most have always been pleasantly surprised!

Give it a go next time you have an opportunity! Your body will thank you for it!

Salmon

This is definitely the king of fish! Other than being a brilliant source of high quality protein, salmon boasts one of the highest concentrations of omega-3 fatty acids.

Running can cause quite a lot of inflammation within the body and may even be the source of a few aches and pains. A daily intake of omega-3 is vital for a runner to help balance the body’s inflammation response. Salmon, at least once a week, will contribute a highly valuable source of these. Omega-3’s also aid in the prevention of heart disease, some cancers, arthritis and asthma.

In addition to the protein and omega-3’s, salmon also provides a rich source of niacin (Vitamin B3) and other B vitamins- needed for the release of energy from food. If you eat the bones you’ll also get a good dose of calcium!

You can try fresh salmon grilled, poached, baked, steamed, barbequed, wrapped in filo pastry, or raw as sashimi! Canned salmon is also incredibly versatile, making great salmon patties, sandwiches, quiches, pasta dishes or salads! Smoked salmon, although higher in salt, is delicious with some low fat cream cheese on a sandwich, on pita-bread based pizza’s, in pasta dishes and much more.

Make a conscious effort to include this fish as often as possible, at least once a week J

Pasta

This is often called a runners best friend- and for good reason! It is rich in easily digestible carbohydrate to help you re-stock your glycogen stores, B vitamins to help in energy production, and protein for muscle recovery. Of late, it seems this food has received a bad wrap, thanks to the many high protein, low carbohydrate fad diets out there!

BUT if you are a serious runner and looking to maximize performance, recovery and endurance, you cannot afford to look past good sources of carbohydrate for your muscles. Pasta is one of these and definitely an important feature in a runners diet.

Depending on the sauce you select, pasta dishes can be very low in fat, filling and, if you select wholemeal, a good source of dietary fibre. Translation= great for weight management!

Dry, fresh or filled varieties make a good, and quick, base for a meal. Adding lean mince, chicken, tuna or salmon, will boost your protein intake and incorporating vegetables will provide an excellent source of vitamins, minerals and dietary fibre, whilst adding texture and flavour!

Tuck into a yummy and satisfying bowl of pasta tonight!


There are many, many more wonderful foods for runners, but this is just a sample, and a hand-picked selection of some of the BEST.

Other foods to include regularly are low fat milk, almonds, sweet potato, eggs, wholegrain bread, olive oil, lean red meat, tofu, spinach, and for those who fancy a tipple, a small glass of anti-oxidant rich red wine.

We all know how it feels to hit the wall, lose motivation and fall prone to a hard to recover from illness. These are things that can be positively affected by, prevented, and managed with a good diet, adequate rest, recovery and balance.

For good advice on your current intake and how it fares for your running, seek the advice of a qualified sports dietitian. You can find one of these by looking on www.daa.asn.au or www.sportsdietitians.com

Remember- I am one of these too :) (Sports Accredited)

Another great resource for Runners, as many of you will know, is Runner’s World Magazine.
For more info see www.ausrun.com.au

NB. Some of the information in today’s blog has been inspired from the April edition of Runner’s World.

Bon Appetit!

Digests for Him

Strangely, I am a big fan of Men’s Health Magazine and thought I really should tailor one of my posts to suit their short and sharp, yet factual and practical style of writing.

So for the many SNAG’s out there who really do value their health and love to get straight to the point, todays blog is for YOU :)

Not so sweet for the Heart

Researchers in Canada have found that soft drinks and sugar laden snacks, increase your risk of heart disease. By analyzing the diets of more than 600 people, they found that those who ate the most sugary foods had the lowest levels of heart protective HDL (good) cholesterol. They were not sure why a higher sugar diet lead to lower HDL levels, however, noted that low HDL is related to high triglycerides- another type of blood fat that accumulates when excess blood sugar is converted into fat in your liver.
Low HDL & high triglycerides = a recipe for future heart trouble, since HDL cholesterol helps to remove the harmful arterial plaque laid down by LDL (bad) cholesterol.
So swap the coke and donut for a fresh juice and fruit bran muffin today!

Spice up your Brain

Researchers at the National University of Singapore examined the eating habits of over 1000 people, aged 60-93, and asked them to complete a series of cognitive tests. The results showed that those who ate curry at least once a month achieved better scores than those who didn’t.
Why? Tumeric- the rich yellow orange spice that gives Indian dishes their rich colour, enhances mental function.
So, try a regular korma to really enhance what’s between the ears!

Blow the Fat

Chewing sugarless gum may aid in weight reduction, British researchers have speculated. Their study showed that when people chomped on sugarless chewing gum for at least 15mins, 1 hr after eating, and again at the 2 hr mark, their desire for sweets decreased by 11% compared with those who didn’t work their jaws. The study author Dr Marion Hetherington, believes that perhaps, since it exposes your taste buds to sweetness, sugar-free gum could send a hunger-reducing signal to your brain. Get chomping!

Did you know?

Pecans and Walnuts are the healthiest nuts you can eat, boasting the highest level of antioxidants? These nuts are also a great source of the very healthful omega 3 fatty acids.
Hazelnuts and Almonds also rate highly in the anti-oxidant department.
For optimal health benefits, include a serve of raw, unsalted nuts daily!


I think that’s about enough content for this one ;)

Just so you know- the information and digests here are sourced from the May edition of Men’s Health.

I highly recommend a subscription to this magazine as the support, information and motivation it provides is fantastic!!

You can call 1800 658 242 for subscription enquiries.

Finally, I wanted to let you know of a feature in the magazine, “Gutless Wonders”. This section features men who have successfully lost weight and describes how they did it. Another great source of inspiration, motivation and information.

NB. I have NO affiliation with this magazine- just think it is really great for not only men, but also women looking for quality food, fitness and health information! :)

Weight Loss- A Mind Game

We are all familiar with the common scenario of someone loosing weight successfully, however, being unable to keep the weight off. Why does this happen so often?

I read a very interesting interview this week with a clinical psychologist on the cognitive component of weight loss, which may help to explain this frequent, frustrating observation.

Dr Judith s. Beck, PhD, Director of the Beck Institute for Cognitive Therapy and Research, and Clinical Professor of Psychology in Psychiatry at the University of Pennsylvania, advocates a Cognitive Therapy Program for weight loss and maintenance.

So just what is a Cognitive Therapy Program and what would it involve in the context of weight loss/maintenance?

In this form of therapy, it is recognized that, in people trying to lose weight, or maintain weight loss, there can be dysfunctional thoughts that prevent a consistent implementation of a healthy eating and exercise plan.

Identification of these dysfunctional thoughts and formulation of appropriate responses, is the key to being able to consistently implement the behaviours that result in the desired weight loss, and maintenance of this loss.

There are some common patterns of distorted thinking in those who are repeatedly unsuccessful at weight loss. Often these people think differently to those who are able to lose weight and keep it off long term.

There can be all-or-nothing thinking, such as:

· I am “good” if I follow my diet, but “bad” if I make 1 mistake;

· Food is either “good” or “bad”

· Hunger is bad; being full (often overly full) is good

· My eating week was “good” (if they found the whole week relatively easy) or “bad” (if they struggled for only several minutes on several days)

· I’ve eaten something bad now I may as well eat what I want for the rest of the day and start again fresh tomorrow

· People who are a normal weight do not restrict their intake and rarely get hungry

· Once I lose this weight, I can eat normally again

Any of these sound familiar?? I must say they rang bells in my ears :)

So what is it that we can do about these patterns of thinking?

Firstly we need to learn just what it is that we are thinking when we feel hungry and when we are craving. Keeping a diary can help. A simple exercise book with columns for the Time Of Day, Symptom (hungry, craving, etc), Thoughts -can give some real insight into the other reasons why we eat.

Certain emotions can be common triggers for eating at unplanned times, such as loneliness, boredom, tired, stressed, happy, excited. We can confuse these feelings with hunger. Real hunger comes from our belly, not our head!

The next time you feel hungry at an unscheduled meal or snack time, ask yourself "What am I feeling?" Write it down, have a large glass of water, distract yourself with something else (e.g. read, clean the toilet, go for a walk, call a friend, brush your teeth, etc), and really try to decipher if this is true hunger or something else.

There are some realities of healthy eating, exercise and weight loss that people need to accept if they are to be successful at long term weight loss. These are:

· Successful weight loss occurs at a sensible rate, and can be slow
· A healthy eating and exercise regime needs to be for LIFE
· Weight loss will NOT happen every single week- even if calorie intake and exercise is kept constant. Hormonal changes, water retention and other biologic processes can cause weight to vary
· Weight loss WILL plateau once a certain point is reached, unless food or exercise is addressed to create more of a calorie deficit
· Dieting often starts off easy, when motivation levels are high. It is NORMAL for it to get harder, but once the right tools are acquired, it will become easier again.

So what are some of the “right tools” for successfully loosing weight and keeping it off?

· Dietary Coach- Dr Beck recommends that having someone to keep you accountable and to support you is an absolute must. Assistance in solving problems that would otherwise derail you cannot be underestimated. In selecting a coach, she advises the person needs to be “highly supportive and encouraging” and an excellent problem solver. Having a weekly appointment (by telephone, email, or in person) is important.

· List of every advantage to losing weight- Dr S.Beck recommends composing and reading every day a list of every advantage you can think of for losing weight. She advises you will need to read this list for a very long time, so when you face temptation, these advantages are firmly in mind.

· Plan food intake in advance- for those who have struggled with dieting in the past, and chronic dieters, distinguishing between real hunger vs a desire to eat vs a craving, can be near on impossible. Following a sensible, planned intake, with set meals and snacks is best for these types of people. Learning to plan your intake in advance and stick to this without variation, is key. At least until the habit of regular and planned eating becomes a habit, then becoming more relaxed with eating can be experimented with.

· Response cards- these are index cards designed to be used at times when a person may be craving, wanting to eat at an unscheduled time, or when someone is feeling the emotional need to eat. They can contain reasons/advantages for loosing weight, as well as dialogue that talks the person through their particular issue, e.g:

“Even though I really want to eat now, I haven’t planned to. If I eat I’ll strengthen my “giving-in” habit, which makes it more likely that in the future I’m more likely to give in. If I don’t eat, I’ll strengthen my “resistance” habit, which makes it more likely in the future I’ll be able to resist. I can tolerate not eating now. I’ll be very glad in a few minutes when the desire goes away. I shouldn’t give myself a choice about this. After all, I’d rather be thinner. I can’t eat whatever I want AND also be thinner. I have to make a choice. EVERY time matters”.

· List of things to do when feeling tempted- as mentioned before, things like brushing your teeth, taking a walk, calling a friend, cleaning the toilet/bathroom, writing emails, etc. A list of about 20 activities is good. You should try at least 5 each time you are tempted.

· Eat slowly and mindfully- eat only when sitting down and enjoy every bite of food you eat so you feel psychologically satisfied at the end of a meal, and also physiologically full. Remember it takes 20 minutes for the brain to register it has eaten.

· Emotional resilience- people often give themselves permission to stray from their diet for an unlimited number of reasons- they’re upset, its their birthday, it’s a wedding, their traveling, busy, tired, stressed, everyone else is, it’d be rude to say no, its only a small piece, the food is free, I rarely get a chance to eat this kind of food, etc, etc! (sound familiar to anyone?? :)) You need to learn the same skills to avoid straying from your plan, regardless of the circumstances. There are always going to be available reasons. The reality is, you can eat whatever you want, when you want, for any reason OR you can be thinner! It is impossible, however to have it both ways!

· Assertiveness- state your needs, goals and desire for support to your family, friends and co-workers. Many people are reluctant to decline food that others offer, this is a skill that needs to be developed. Ask others to bring only a single serve of tempting foods into the home, at least in the beginning. Ultimately, you would like to get to the point where any type of food can be kept in the home and only small, planned in advance amounts are able to be eaten.

Finally….

· Realise that being hungry is OK- This can be a tough one for many of us! A fear of being hungry is often a reason why some people struggle to loose weight. The simple thought of possibly getting hungry, causes enough anxiety and discomfort in some that they over-eat, or eat when not hungry. Learning how and what to eat in a manner that minimizes hunger is the first important step in dealing with this issue. Then second, is to realize that hunger is not an emergency- it is only mildly uncomfortable compared to other discomforts we have experienced in our lives. Hunger comes and goes. We can tolerate it, no matter what. NB. I am in no way advocating skipping meals here, or teaching yourself to starve. Merely, that hunger between scheduled meals and snacks CAN be dealt with and you CAN wait until the time of that next meal or snack to eat. Furthermore, you CAN eat slowly and mindfully despite being HUNGRY when it is time to eat :)

Anyway, I think that is PLENTY of material to keep you busy and I hope you derived some useful ideas from this post. :)

I would like to take the opportunity at this point to mention that Dietary and Lifestyle coaching is something I specialize in and have an absolute passion for!

If you liked the ideas in this post, and think you would benefit from a highly qualified Dietary Coach, either on-line, face to face, or via phone, please contact me on below details, and we can discuss a suitable program, costs, and details to get you started on the right track today!!

I have just revised program deals and costs and if you mention this blog, you will receive 10% off my usual consulting prices for the month of May only :)

Please feel free to circulate this blog and accompanying offer to friends, family, colleagues.

Contact: bridgetjane@bigpond.com
Mobile 0421 332243
Landline (07) 5479 2283

Please note: There is a limit to the number of private clients I can take on board. I will make very effort to be available for you, however, please be advised in some situations, there may be a wait to start your program.



The information in this article was sourced from www.medscape.com , “A Cognitive Therapy Approach to Weight Loss and Maintenance: An Expert Interview With Judith S.Beck, PhD”, 23/4/07.

Kidney Disease- the SILENT killer

I was startled to learn this week that 1 in 7 Australian’s aged over 25 years have at least 1 sign of Chronic Kidney Disease (CKD).

These include reduced kidney function and the presence of proteinuria (protein in the urine), or haematuria (blood in the urine).

Furthermore, I was shocked to discover that the rate of kidney disease in our society is increasing dramatically, mainly because the prevalence of diabetes is reaching epidemic proportions.

Diabetes is the most common causes of CKD, accounting for up to 32% of new cases.

It is predicted that kidney disease will also reach epidemic proportions in years to come.

CKD affects people of ALL ages, many being in their 20’s, 30’s and early 40’s.

With National Kidney Awareness week approaching at the end of May, I thought it my duty and obligation to discuss the prevalence of this condition, the risk factors, and what you can do to prevent CKD.

It is important to highlight here that CKD is a SILENT disease; people can loose up to 90% of their kidney function with NO symptoms. Furthermore, CKD is irreversible and once you loose kidney function, you cannot get it back.

We should ALL be taking our kidney health seriously and doing all that we can to prevent any problems from occurring.

So what are some of the things that can damage our kidneys, that we can follow up or address to keep our kidneys healthy?

-recurrent Urinary Tract Infections (UTI’s), or cystitis- if women are getting infections more than once every 12 months, then this should be followed up

-high blood pressure- on its own, or coupled with another condition, this is one of the most common causes of CKD, accounting for 14% of new cases. High blood pressure affects the kidneys by putting more stress on the blood vessels throughout the body including the kidney filters. If this continues, blood vessels become thickened and narrowed, leading to reduced blood flow to the kidneys, starving it of essential oxygen and nutrients.

-smoking- people who smoke are 3 times more likely to have reduced kidney function. It is thought smoking damages the kidneys by hardening the arteries in the kidneys and by changing blood circulation in the kidneys

-alcohol- through leading to heart disease and high blood pressure, excessive alcohol intake increases the risk of CKD. Limit alcohol intake to 2 standard drinks per day for men, and one for women, and always have 2 alcohol free days per week.

-stress- can affect kidney health in a number of ways, primarily however, through effects on blood pressure, and the body’s general state of health. Make it a concentrated effort to avoid stress, do the things you love, spend time with the people you enjoy being with and balance the load!

-overweight & poor diet- a poor diet leading to overweight puts you at an increased risk of developing diabetes and high blood pressure- major risk factors for kidney disease. So be sure to watch your weight, keep it under control, or start to get it under control! Eat lots of fruit, vegetables, legumes and wholegrain breads and cereals, choose only low fat dairy products, limit fatty foods, lower your salt intake and choose only the leanest cuts of meat and skinless chicken you can find!

-dehydration- Water assists in transporting nutrients around the body, as well as helping to eliminate waste. Furthermore water has no calories, so sticking to this liquid when thirsty can aid in the maintenance of a healthy weight. You should limit your intake of caffeinated drinks such as cola and coffee as these can irritate the bladder and act as a diuretic.

-lack of exercise- the benefits of regular exercise are many, however in relation to kidney health, exercise is beneficial to assist in the maintenance and reduction of weight, and the reduction in the risk of developing heart disease and diabetes- major risk factors for kidney disease. 30 minutes on at least 5 days of the week is recommended. You do not have to sweat it out at a gym, or exhaust yourself doing something overly vigorous. A brisk walk is sufficient, and you can break up exercise times to add up to 30 minutes a day if this makes it more achievable.

There are certain groups of people at a much higher risk of CKD development.

If you answer yes to one or more of the following, you are at a higher risk and a Kidney Performance Test is recommended:

-Are you diabetic?
-Do you have high blood pressure?
-Do you have a family history of kidney disease?
-Are you over 50?
-Are you a smoker?
-Are you of Aboriginal or Torres Straight Islander Descent?

What is a Kidney Performance Test and how do I get one done?

A kidney performance test looks at the current function of your kidneys. It can include:

-Blood pressure test
-Blood Test
-Urine Test
-Lifetstyle assessment guidelines

Your GP can do this for you TODAY. Simply schedule an appointment with them and inform them of what you are after.

There is much, much more information to discuss, however, the best piece of advice is to currently assess your health and any risk factors for kidney disease you may have. Make an appointment with your doctor, and start on a health action plan to minimize your risk of not only kidney disease, but any one of the highly prevalent chronic diseases in our society today: heart disease, diabetes, cancer, depression, etc.

Realise there are so many things you can do to minimize your risks of any of these conditions, educate yourself on these and commit to a plan.

To summarise, the most important things you can do to CUT YOUR RISK:

-Be a non-smoker
-Control your blood pressure
-Stay fit
-Maintain a healthy weight
-Reduce stress
-Drink only moderate amounts of alcohol
-If you have diabetes, make sure your blood glucose levels are well controlled


Remember there are health professionals out there who can assist you along the way, and having a good relationship with your GP is often the best start to compiling a team who can support and guide you towards optimal health.

For more information on kidney disease, including numerous fact sheets and links to more information, please visit Kidney Health Australia today at www.kidney.org.au
Or call the Kidney Health Info Line on free number 1800 682 531