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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How much fibre do I need?

We all know that fibre is an important part of our diet but how many of us are getting the recommended 25-38 grams daily?  Sadly, very few!

Fibre is an essential part of any diet plan and something many people in the west are not getting enough of.  With a lack of dietary fibre people may begin to feel constipated, lethargic and can be more prone to developing metabolic syndrome and its associated symptoms.  Without the right type of fibre the digestive system will suffer and the G.I tract can develop problems which could lead to other illnesses.  Most people could significantly increase their current fibre intake and still not reach the recommended targets of 25 grams (for women) and 38 grams (for men) each day. 

The World Health Organization (WHO) currently recommends consumption of foods containing at least 25 grams of total dietary fiber a day.  The WHO has identified dietary fibre as the only dietary ingredient with “Convincing Evidence” showing a protective effect against weight gain and obesity (WHO).’

Fibres are the non digestible part of plant cells and they move through the digestive system without being affected by the enzymes and secretions that break down other food substances.  Fibre absorbs water as it passes through the digestive system and sweeps other substances along with it which eases bowel movements. 

When a stool is well formed it will pass easily down into the descending colon and remain sufficiently hydrated so it can be passed easily.  It is held there until it is of sufficient volume to be released (Lipski pg. 53).  Without adequate fibre, stools will not pass through the colon easily and constipation can develop.  A sticky dehydrated stool can become impacted on the walls of the colon and cause more problems.  The walls of the digestive tract become clogged with waste and health problems can occur.  A high fibre diet may relieve these problems and ensure regular, healthy bowel movements.

So increase your intake of fibre today by adding more fresh fruit and vegetables to your day, your colon will thank you for it! :)

Josie

Oh sugar...Why do we love you?

A bad relationship with sugar is one of the hardest. It calls you to the cupboard in the middle of the night and draws you in when times are hard. Sugar is a faithful companion when all else fails.  The problem is, sugar is now being linked to more and more long term health issues and it is hidden in so many of our foods.

Habit

Sugar overload is often habitual and giving ourselves a treat can be very reassuring. Sweet treats are a reward for good behaviour when we are children and I think this is what sets us up for treating ourselves. So with this in mind, changing your relationship with sugar and your eating habits in general is often very useful.

Replacing your refined sugary snack with natural sugar can help at first, fruit instead of chocolate or making your own healthy sweet treats. Eventually you can get rid of the cravings all together.

People will often come to me saying they prefer salty snacks like crisps, but if you look at the list of ingredients on a packet of crisps, sugar is up there at the top. It gets hidden in everything and often what we consider a savoury snack is actually laden with sugar. Always look at the labels on your food, it is important to look at every product you buy with suspicion, even if it is from a health food shop!

It is also worth noting that carbohydrates convert to glucose in the body, and the white refined sources of carbs like white bread or rice have the same effect. So, go for wholegrain options to give you a slower release of energy and combine them with protein and fat.

Sugar has been linked to:

-Overgrowth of Candida yeast organism

-Chronic fatigue

-Binge eating

-Worsens PMS symptoms

-Increase in hyperactivity in children

-Increase in tooth decay

-Increase in anxiety and irritability

-Increases chances of hypertension

-Main cause of diabetes

-An increase or intensify of anxiety and panic

-Extreme highs and lows; a physical yo-yo

-Difficulty losing weight because of constantly high insulin levels, causing the body to store excess carbs as fat.

So with this is mind, what sugar should we be consuming and when?

Shameless Sugar?

When seeking sweet treats head for the natural options, choose products which are as close to their original source as possible and as sparingly as possible.  These are still sources of glucose and need balancing with protein and fat.

Some natural sweetness for snacks or cooking:

-Honey (raw if possible)

-Bee Pollen

-Stevia leaves

-Raw cacao beans

If you can add these products to your teas, cakes, cereals and desserts rather than refined sugar you will be doing your body a favour and eventually you will find you enjoy things which are less sweet. Each of these choices has a benefit to the body and still retains its natural healing properties and vitamins.

But, let's not get carried away with natural options here. Too much of any sugar will give our body extreme highs and lows and leave us depleted of energy.

My Sweet Treat Recipe - Just-like-Chocolate-Bar

-Raw Honey - 2 tsps
-Soaked Almonds - 1/4 cup
-Raw Cacao Beans - 1 cup
-Coconut Oil - 2 tbsp

Blend all these ingredients together until you have a gloopy paste, pop it in the fridge or freezer and cut into blocks. This is a healthy way to make your own yummy chocolate.

None of us are perfect, occasionally we should be allowed to eat something we consider naughty, just try not to make it a habit which creates a craving.

I hope this helps.

Josie