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Comfort food

Behaviours and Stress Eating

Behaviours and Stress Eating

If we look at client lifestyles, which I consider to be a major component of weight management, we can identify behaviours that may help assist in advising clients on changes in their eating. Certain behaviours can be defined as eating disorders and others identified as maladaptive...

Mindful or Mindless.... How much thought do you put into your Nutrition?

Mindful or Mindless.... How much thought do you put into your Nutrition?

I came across the concept of Mindful v. Mindless about three years ago. The concept was related to exercise. I'm afraid to admit a lot of the exercise I was prescribing at that time was verging towards mindless. In fact, even I was exercising like that to some extent. When I sat and thought about this, my mind turned to nutrition...

Comfort Food Thoughts..

I stole this wholesale from a trainer in Toronto who had this on their website, her name is Lynsy so if your out there you deserve the credit, I loved this sentiment... read on..
It is time to change our definition of COMFORT FOOD.
We all use this term on a very regular basis, and usually when we're describing foods that we know are not good for us. These foods are usually behind our emotional eating, weight gain, low self esteem and confidence, poor digestive habits, stomach aches and an overall 'crappy' feeling once the food has been ingested. Typically this comforting feeling we get from these types of foods last for a few minutes, and then the guilt sets in, along with all those fun things I just mentioned.
HOW CAN IT BE COMFORT FOOD IF IT ACTUALLY MAKES US FEEL UNCOMFORTABLE BOTH PHYSICALLY AND MENTALLY IN OUR OWN BODY?!?! How can it be comforting if it contributes to unhappiness and poor health? We need to change the meaning of this word now, and forever....
Fat and Sugar are not comfort foods. They are an addiction, and in fact this has been proved over and over again in many different scientific studies. These studies are done on the brain responses to food and desire for food and of course in terms of actual weight in adults and children.
YOU ARE ADDICTED. The only way to break this addiction is by practicing healthy habits one meal at a time. This is something that is extremely difficult, otherwise it wouldn't be the epidemic around the world that it is today. You need to take responsibility, you are and adult and capable of taking control over your eating habits. Don't let food control you, it is seemingly ridiculous to think that a donut from Tim Horton's will win an afternoon snack battle, or McDonald's runs your fast paced lifestyle. "Well body, instead of of feeding you fuel I'm going to treat you like a garbage can, because hey I just can't say no to those french fries!!" Sounds pretty insane when you think of it that way... but that is exactly what is happening!
It is time to start making the decision to make better choices, you'll be shocked at how quickly you feel empowered, confident, strong and physically lighter. Your body won't be weighed down by the actual food or more importantly the guilt every time you make a poor choice. YOU DESERVE better treatment, if you don't treat yourself well why should anyone else? These healthy habits (or unhealthy habits) run full circle in terms of your career and relationships as well, so ultimately if you take care of yourself physically you're also taking care of yourself in life. So start today, make healthy decisions one at a time so it doesn't seem like such a huge change, that is the only way to make it work. Beat your addiction, make it a priority, take control.... or stop complaining. In fact, stop complaining.
I hope this comes across well, sometimes the truth may seem like tough love, but that is exactly what it is, tough love. You'll get through the tough part and learn to love yourself and the world around you on a whole different level. Don't believe me? Prove me wrong, or better yet, prove me right.

Carbohydrates ... its not all bad !!!

"Carbohydrates" are probably one of the most discussed food subjects of the last ten years , maybe starting back at the time of the Atkins Diet (Low carb intake, High fat) through to more recently Dr  Natasha Turner` s 2012 book " Carbohydrate Sensitivity there has been a massive amount of information released across all aspects of the particular food group. Dr Turners book is an interesting read as it discusses the relationship between weight reduction, and the maintenance thereof when carbs are re introduced back into a persons diet where it has previously been removed .For some people the reintroduction of a particular carb produced weight gain for some the maintenance of the weight loss remained. Hence " all carbs are not created equal in their effect on different people" Everybody needs carbs as they are essential for life.The brain and the central nervous system require glucose ( made from carb breakdown) , if the dietary sources are insufficient then lean muscle mass is metabolized to make up the demand. The established daily minimum recommended intake is 130 grams.This level is affected by size, shape, demand, activity levels,however excessive carb intake will be stored as body fat for future use.

The speed at which carbs are digested and absorbed has a big influence on individual health and body composition.Lower glycemic ( slow release) carbs enhance satiety, blood sugar levels,insulin concentrations,energy levels,  and composition are found in vegetables,fruit, legumes and whole grains and should feature highly in a diet.

Conversely,high glycemic, refined carbs such as bread, white pasta,cereals, added sugars enter the body quickly , raising the blood sugar levels, LDL cholesterol and insulin resistance.This quick absorption can you leave you feeling like you need to eat more, and sooner than you would should you have rated slow release carbs.

Occasionally during and after exercise the body may require rapid refuelling , at this time insulin sensitivity is high, muscle uptake of glucose is rapid and carb resynthesis . This is the only time I tell my clients that they can have processed rapidly digested high GI carbs.This will quickly restore the bodies needs.