Why the latest diet doesn't work?

The word diet is hard to avoid when discussing nutrition as your diet, essentially, is what you eat.  What we want to avoid is the type of diet which is based around restriction and centered on weight loss. 

The classic, 'promising latest diet fad' is the problem -this is the demotivating, self-torturous kind of diet which makes you feel restricted and almost always ends in yo-yo-ing back and forth from one scheme to another.  

I know from working in a big high street bookshop that the diet section is wide and varying with hundreds of different ideas promising you the perfect weight.  I also know that when the latest diet book arrived at the shop it was put in the window for a month (if that) before it was replaced by a new improved diet idea. That first book spent the rest of its life bunched in with the other diet books, waiting for someone to recommend it to a friend.

So, why don't these diets work?  They are not realistic.  They offer strict restrictions which are not appealing or motivating.  They often exclude important food groups which leaves you craving for foods which are not in your 'diet plan'. Most importantly, they were not created by you so they don't have your own likes and dislikes taken into account.  Or, they count calories which puts absolutely no focus on the type of calorie you are eating, or its nutritional content.  As far as calorie counting is concerned you could eat nothing but jelly tots but as long as you are below your point count for the day...? Pat on the back!

So what is the best way to get into shape?  Focus on health.

1. Firstly cut down on carbohydrates, but do not cut them out.   

Choose brown rice instead of white, brown bread instead of white.... Slow release carbohydrates such as whole grains help to balance blood sugar more effectively.  Balancing blood sugar is the key to maintaining a healthy body and weight.  For more on carbohydrates and weight gain, follow this link: 

http://therealfoodcoach.blogspot.co.uk/2013/01/why-is-sugar-bad-for-us.html

2. Don't cut out fats.  

We need fats as they are vital for cellular health and brain function.  Without the right fats it is impossible to lose weight healthily.  Choose oily fish, nuts, seeds and avocados. Avoid meat fats, trans fats and hydrogenated fats (from convenience and long shelf life foods such as cakes, pies, biscuits).  For more on healthy fat consumption follow this link: 

http://therealfoodcoach.blogspot.co.uk/2010/10/fatit-not-all-bad.html

3. Reduce portions. 

Our portions have grown beyond belief, it is normal to have an overfull plate and feel very full after a meal these days.  Try using a side plate which is plenty.  Your stomach grows when you stretch it, but is shrinks back, so start to put less in it!

4. Snacking is good but be careful what you snack on.  

Choose protein combinations e.g. fruit and nuts, nut butter on oatcakes, hummus with carrots.  Protein stays longer in the stomach for digestion so you feel fuller for longer and your blood sugar remains more stable.

5. Avoid sugar and sweet drinks.  

Sugar gets turned into fats...and not the good ones.  Don't be fooled by 0% fat labels, it is a marketing ploy.  The body converts unused sugars into triglyceride fats and stores them on the liver and muscles.  Sugar is most definitely a bigger health enemy than fat. For more on sugar follow this link: 

http://therealfoodcoach.blogspot.co.uk/2013/02/carbohydrates-and-weight-gain.html

Choosing healthy guidelines and limiting the naughty foods to 10-20% of your diet means that you are in charge of your health and that your 'diet' does not need to be a short term thing.  It can be a lifelong way to stay healthy!

Good Luck.

Josie.



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Salad Recipe for June...Josie's Som Tam

I love salads, they are fabulous meals which can be so full of goodness that they tick every nutritional box. But not just any salad! Forget a few shavings of ice burg lettuce and some sliced tomatoes. I am talking about abundant, rich and juicy salads! 

Here is my recommendation for June: 

Josie's Summer Som Tam 

After living in Thailand for 3 years I still have a love for Thai flavours, so this British twist on the Thai's favourite salad takes me back to my days in the sun.


Ingredients

2 carrots 
1/4 cucumber 
4 french beans
1 Lime
5 cherry tomatoes
1/2 or 1 whole fresh chilli dependent on your taste
1 teaspoon honey
A handful of Cashew Nuts

Directions 

1. Get a pestle and mortar or a bowl and mash together the chilli, lime, cherry tomatoes and honey.  It doesn't need to be a paste, but make sure it is all well mashed together and the juice of the tomatoes is all blended with the ingredients (it should all look nice and juicy).

2. Grate the carrots or use a peeler to create long thin strands of carrot (whatever you have the patience and preference for).

3. Cut the green beans into inches.

4. Pour the salad dressing over the carrots and beans and mix it all together really well before serving on a plate.  Sprinkle the cashew nuts over the top.

5. Slice the cucumber and place it on the side of the plate as a garnish.  This cuts through the spice of the chilli if it starts to build up on you.

Enjoy! :)

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Why are nuts and seeds a healthy snack?

Not all fat is bad and a lot of it is very good indeed.  The essential fatty acids found in nuts and seeds (as well as the rich vitamins and minerals) are actually very nourishing and supportive to your body. The fats in nuts and seeds are completely natural and full of cellular support.  Our cell membranes are made from a water and lipid (fat) layer.  When they are composed of good healthy fats then cellular function will flourish and nutrients will pass easily over the membranes and stored toxins and old fats will pass out easily.  

If however, the diet is composed of a lot of saturated meat fats and man-handled trans or hydrogenated fats, then the cell walls becomes rigid and the healthy transfer of wastes and nourishing nutrients suffers. This rigidity can actually make losing weight hard, as stored fats cannot find their way out of the cell.  

Therefore snacking on healthy nuts and seeds, as well as oily fish and avocados, can actually help you lose weight and provide valuable protein (keeping you satisfied and provide a source of essential amino acids).  These healthy fats, especially the omega 3 fats found in flax and hemp seeds are anti-inflammatory and may help with joint disorders, skin conditions and support brain function.

So, next time you are wondering what to snack on, a small handful of unsalted, raw nuts and seeds may just hit the spot!  Always mix the nuts and seeds and use as many varieties as you can to give full nutritional support.


Enjoy!

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