Viewing entries tagged
Eating

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...

How Thin People Think

How Thin People Think

As part of the Precision Nutrition course there are some great book recommendations, my new favourite is The Beck Diet Solution (Beck, J) which basically looks at the inclusion of cognitive therapy techniques to help you learn to think differently enabling changes in eating behaviour...

Effective Habits of Lean Eaters

Effective Habits of Lean Eaters

I have been following the Precision Nutrition (PN) Lean Eating programme for sometime, recently this has proved more successful to me than before, in the last 5 months I have lost 7 lbs and maintained and dropped 3.5 % Body Fat, my hydration level has climbed 3 %, not bad but could do better...

Don't Eat Till You are Full : 80% is Full Enough

Don't Eat Till You are Full : 80% is Full Enough

Recently we were discussing the speed of eating and highlighting how few people take the time to eat slowly and find enjoyment in their nutrition...the premise was simple eating fast encourages over eating which in turn assists weight gain. This is a sort of part 3 to our 2 previous discussions related to this area...

Eat Slowly Lose Weight (Part 2)

Eat Slowly Lose Weight (Part 2)

"Fast Food", indeed lots out our nutritional intake has become "fast" , everything has to be eaten/ available/ done in the quickest possible time...we previously discussed that speed eating (maybe like speed dating?) is just not good for you on many levels. Most of our meals never reach twenty minutes...

Change One Habit? Eat More Vegatables...

You hear this all the time, so sorry , but its important.. EAT MORE VEGETABLES.. I feel that especially over the last 30 years people are on average eating less vegetables and increased amounts of everything else.....

How has this happened? Enviroment? Lifestyle ? Change in tastes? Availability? Lack of education? Poor or lack of availability in restaurants? All of the above? I don't think I have the answer on this at all, its hard to think why people wouldn't do something so obviously good for them. I have heard some amazing excuses over my trainer career... everything from texture, taste , availability to " can't be bothered"...it is complex though as not many people can tell you they don't get the benefits. In simple terms people who are " healthy" eat more vegetables.From a trainers point of view I have seen first hand the results of people making changes in the intake of vegetables!!!

WHY VEGGIES?

Simply put veggies are a nutritional powerhouse.They contain essential vitamins ,minerals ,phytochemicals and antioxidants..( think kale, spinach, brussel sprouts, red peppers etc) and can help reduce health risks such as cardiovascular disease, colon , prostrate, cervical,thyroid and breast cancer...can help reduce blood pressure,cholesterol levels, type 2 diabetes, stoke and osteoporosis... quite the list ...

Whats also good about eating more veggies is that they fill you up quickly and leave less room for something less nutritious! Making you feel " fuller" means you are probably going to eat less, feel better, have more energy...at the same time increasing vegetables has an even bigger benefit as they are low in calories.So we can feel fuller, leave less room for other less nutrient dense foods, we can eat more overall , feel better....it seems like a win win situation all round.

Many people don't eat enough ( don't forget you can also drink your vegetables from a powered source....maybe something like Greens Plus or you can smuggle them in to soothes or into recipies ) so to increase to the recommended daily amount ( often touted as 5 servings a day) you can start adding them into the days nutrition. Yes you can even have vegetables for breakfast....indeed I put spinach in a shake frequently and chew on some carrots too...yes.... just for breakfast...and then it becomes easier to hit my target as I am already ahead of the game..

TOP TEN ( or more)

I can find many different top 10s but one chart that I think had a great take on the " healthiest " used scores based on car0tenoids, vitamin c, Folacin, Potassium , Calcium, Iron and Fibre...based on that here is my " best"....

1.Collard Greens.2.Spinach.3.Kale.4. Sweet Potato.5.Swiss Chard.6.Raw Red Pepper .7. Pumpkin 8. Carrots 9. Broccoli .10.Okra 11.Cos or Romaine Lettuce. 12.Brussel Sprouts.13.Green Pepper raw.14. Asapargus....

These are all relatively easy to find nowadays...go forage or better still grow your own...

 

Eat slow, lose weight, it could be that simple..

Western society has become one of rush rush rush, busy is seen to be sort of status symbol. I hear it every day, "I am too busy to exercise", I once heard a fanatic quote surrounding this topic.In reply to " I am too busy"  a thought provoking reply was "tell me how you do too busy". Its a bit provocative but many people over busy their day and their lives , not only are they too busy to exercise but too busy to even look after themselves, too busy to even eat better, almost out of control.Food or nutrition is not a priority, in fact neither is looking after themselves. Even during the busy day everything is done at a rushed pace, driving is stressfully, the journey to work is fraught and stressful, breakfast is eaten a hurry ... its go.. go ...go... it ends up being a day of mindlessness from start to finish. Everyone needs 25 hours in a 24 hour day it seems.... we all know the end result .... stress, poor sleep, poor nutrition, increased good pressure, the negative list is endless, the positive list is less long. SLOW DOWN THE FOOD

It appears that this is the easiest way to lose some weight. Experiments have shown that eating quickly without putting the fork down can make a difference in a total amount of calories consumed by an amazing amount.Eating quickly showed a possibly 646 calories in 9 minutes but only 579 in 29 mins by eating slowly. A study showed that by not putting the fork down people could eat 67 calories more in 9 mins by eating fast than they could by eating slowly in 29! On top of that the fast eaters reported being hungrier after eating quickly even though they consumed more calories. A double whammy there. Where is rushing taking you?

The body breaks down enzymes slowly ...it takes over 20 minutes to get the brain to tell you that you are full...most meals are over in half that time. Its looking like a triple whammy! Our stomachs are full but we still keep eating ..if we slow down we only eat what we really need.We are treating our food disrespectfully, its all part of go go go... we eat in the car, we eat in front of the TV , we eat lunch of the phone,we eat standing up, it becomes stressful as we worry about our next task, our next job in our over stuffed day as we over stuff ourselves, and we don't really even know why we are doing this to ourselves.

I get up extra early for breakfast, I see it as essential, why would I rush the most important meal of the day...I like to be conscious of what my body is doing, its more enjoyable to taste what I am eating or drinking!!

Its simple when we eat fast we eat more than we need, its crap for our digestion, it increases weight gain, we feel over full...so chewers out there savour every morsel, slow down your day, make time for food, proper time, just slowing down your food is a great way to start to get healthier, start now, yes, tonight!