The only weight young girls need to lose is the weight of a capitalist agenda that preys on the insecurity we teach them to have.
Should we be forced to sacrifice our mental health for physical?
“This is not a diet. It is a lifestyle.”
It’s never been more obvious that with age comes wisdom…
Are you just starting out on your weight loss journey; or have you been trying without much success? Rhian Allen, founder of health and fitness website for mums healthymummy.com, gives her eight tips on what you can do to help start seeing results sooner – all based around healthy eating and exercise:
Switch to wholegrain everything
At first, this might seem difficult and you might meet with some resistance from family members but you and they will get used to it. That means no more white flour, white bread, white pasta, white rice, all of these are available in wholemeal or wholegrain options. You could also try switching out things like pasta and rice for other options like cous cous or quinoa (you can even get wholemeal cous cous).
Reduce your added sugar intake
Added sugar is a sneaky one and you will find that it’s in so many foods. Instead of trying to cut it out completely it’s a good idea just to reduce it as much as possible. For example, you could switch a low fat strawberry yoghurt for some natural or Greek yoghurt with fresh berries added. Also, avoid keeping sugary foods in your house or make healthy alternatives with The Healthy Mummy’s low fat baking recipes.
Watch out for bad fats
While it’s important to consume good fats from sources such as fish, olive oil, avocado and nuts, it’s also key to reduce or avoid bad fats. Bad fats found in deep fried foods, commercial cakes, chips, chocolate bars, donuts, pastries etc. These are the fats that can hinder your weight loss, make you feel lethargic, and make it hard to keep your skin looking fresh.
Get moving everyday
If you really want to crank up your results, add some exercise along with your good nutrition – you will see a big difference in your body and fitness levels. You could try a daily walk, a couple of segments from The Healthy Mummy Exercise DVD, a regular swimming session or fitness class, cycling, yoga or pilates. Basically anything that gets your heart pumping and helps you break a sweat is a good thing.
Reduce your alcohol consumption
Alcohol gives you additional calories in your day with no nutritional benefit whatsoever, so it’s an easy one to reduce your consumption to quickly reduce your total calorie intake. Keep alcohol for the weekends or special occasions.
Don’t skip meals and snacks
Your metabolism is responsible for helping you to lose weight, and it’s important that it’s fired up and kept busy throughout the day with healthy meals and snacks at regular intervals. We recommend 3 main meals and 2-3 healthy snacks per day in order to lose weight.
Cut down on bread
If you find that you are having two slices of toast at breakfast and a sandwich for lunch, you could end up eating almost 30 slices of bread per week. While we don’t suggest cutting bread out entirely, it’s a good idea to reduce your consumption if you are trying to lose pregnancy weight. Or replace traditional bread with wholegrain!
Keep healthy convenient foods on hand
Make life easy by keeping healthy convenient foods on hand so that you can easily pull a meal together. For instance eggs, tinned tomatoes, cous cous, bags of salad leaves, tinned chickpeas or kidney beans, tinned tuna, portions of frozen cooked brown rice that you can defrost in the microwave.
The Healthy Mummy’s next online 28 Day Winter Weight Loss Program starts soon, with sign up on June 1.
Is your head swarming with conflicting healthy eating and nutritional advice from your GP, personal trainer, friendship circle and more? It can be very hard to ascertain what’s right and complete bunkum when it comes to food, glorious food.
Never fear, dear reader: here, leading Sydney dietician/nutritionist and author Susie Burrell, who just launched her new program: Shape Me, The 30 Day Plan, sorts fact from fiction when it comes to what we should – and should not – be putting in our mouths as we embark on a healthier, happier 2015.
Myth 1: Is eating bread really the antichrist? What if I’m trying to lose weight?
It’s not the bread, but which type and what we have it with that’s the problem. For example, thick Turkish toast with butter, or massive sandwiches and large wraps which can be equivalent to four slices of regular bread. You can easily lose weight with two small slices of Burgen Soy-Lin or lower carb bread each day.
Myth 2: Am I failing at life if, like celebrity Sarah Wilson, I can’t give up sugar?
The thing with Wilson’s “quitting sugar” campaign is that it is based on a random set of rules and beliefs which mean you don’t quit sugar at all, but rather restrict a number of key foods that reduce carbs and calories significantly. And severe restriction always leads to deprivation and binging. A more sustainable and healthy approach is to simply cut out processed foods.
Myth 3: Celebrity chef Pete Evans has his own TV show advocating the paleo diet. Is this now the fastest and healthiest way to lose weight?
Any diet will work if people stick to it and a couple of issues with the paleo diet is the cutting out of key food groups which can mean some nutrient groups like calcium and our B group vitamins suffer and for most people it is very difficult to sustain. I would argue, based on research, that a Mediterranean approach with lots and lots of vegetables is the healthiest way to lose weight.
Myth 4: My GP says I should eat three big meals a day and nothing more. Is this the best way to keep the weight off?
Healthy eating is about finding out whatever works best for you, but less snacking with three-to-four meals and nothing in between is a good way to control calories and reduce the intake of little extras through the day.
Myth 5: Are treat days a slippery slope to obesity? Are treats only for toddlers, not adults?
Have treat meals, not treat days! Treat meals can include one-to-two a week and one extra – not a binge! Treat meals don’t have to spell dieting disaster. In fact, a well-structured cheat meal can help you overcome weight-loss plateaus. And, most importantly, remember it is a cheat meal, not a cheat day or a binge!
Susie Burrell’s new e-book Change Your Mindset And Lose Weight Fast: The Motivation You Need To Lose Weight is packed full of info and advice on finding and keeping your motivation, getting psychologically ready to take control of your weight and more. Visit Visit www.shapeme.com.au.
Image via pixabay.com
Have you ever received dodgy nutrition advice from a non-nutritionist? Say, from a well-meaning personal trainer, who should instead perhaps just stick to the gym? There’s a lot of misinformation out there when it comes to food intake for optimum weight loss. Here, acclaimed Sydney dietician/nutritionist and author Susie Burrell dispels some of these popular food dieting myths, separating fact from fiction for SHESAID readers.
Myth Bust No.1: You must avoid certain high-in-sugar fruits, such as bananas, citrus fruits and stone fruits, when trying to lose weight.
“While fruit does contain some sugar, no food in isolation will cause weight gain,” Susie says. “And consequently, including one to two pieces of fibre-rich fruit in your diet each day is no issue if the goal is weight loss. Some fruits, such as grapes and bananas (pictured below) have slightly more sugar than an apple or mandarin, but it is splitting hairs over a few extra grams that are not going to add any significant effect on weight loss results.”
Myth Bust No.2: Juices are better for you than actual fruit, when trying to shift those pesky kilos.
“I would argue no, for fruit juice in particular is a concentrated source of sugar,” Susie says. “For example, it takes three to four pieces of fruit to get a small volume of juice. Veggie juices are slightly different as vegetables generally have less sugar than fruits and hence can be made into a low-calorie drink which offers plenty of nutrients.”
Myth Bust No.3: Oats are too high in carbohydrates for breakfast for dieters.
“No, this is not true at all, oats are a nutritious wholegrain packed full of soluble fibre,” Susie says. “I encourage my clients to add 1 cup milk or Greek yoghurt to 2 tbsp of oats for a nutritionally balanced, low GI breakfast option.”
Myth Bust No.4: You must not eat carbs after 3pm if you’re trying to lose weight.
“Everyone needs carbs: controlled portions that link to your energy output. When it comes to the “no carbs after 3pm” myth, again it is the total amount of carbs consumed throughout the day that really counts to your waistline, rather than a specific time of day at which you mustn’t eat them.
Myth Bust No.5: All fat is bad for us.
“We actually all need 40-60g of the right mix of fats,” Susie says. “What is most important is getting the balance of fat right in our bodies. Moderate amounts of saturated fat from meats, chicken skin, full-fat dairy products, butter and takeaway foods should be consumed along with three to four servings of monounsaturated fats and polyunsaturated fats each day.
“Monounsaturated fat is found in foods such as avocados, almonds, cashews, peanuts and cooking oils made from plants or seeds such as sunflower, canola, soybean, olive, sesame and peanut oils. Meanwhile, polyunsaturated fat (omega-6) is found in foods such as fish, tahini (sesame seed spread), margarine, linseed (flaxseed), sunflower and safflower oil, pine nuts and brazil nuts.”
Both images via www.pixabay.com.
For those who are carb-conscious among us, the thought of including bread in our diet on a day-to-day basis is unheard of but, if your goal is weight control and if you consider that noodles, rice, quinoa and most wraps all have more carbs than a reduced carb bread such as Helga’s Lower Carb, maybe it is the carb choices you are making rather than an issue with bread itself. Leading dietician Susie Burrell says if you have been eliminating bread from your diet completely, there are some things to consider:
1. Check your carbs
A cup of cooked rice has 45g of total carbs, a cup of cooked quinoa 38g or a Lebanese Bread Wrap 60g. If you compare this to a couple of small slices of grain bread or a couple of slices of Helga’s Lower Carb bread, they only have 20g of total carbs. The moral of the story – check your total carbs!
2. Bread is filling
You know the feeling, you have enjoyed yoghurt and fruit for breakfast and a tuna salad at lunch but come 3 or 4pm and you are starving. Simply adding 1-2 slices of filling, low GI, wholegrain bread to your breakfast or lunch or both and notice how much more satisfied you feel come late afternoon.
3. Get your good fats
A nutritionally balanced food is not just about the carbs, proteins and fat – it is also about our essential nutrients – the vitamin E, zinc, iron, magnesium and good fats that help our bodies to be at their best every day. A single serve of dense wholegrain bread will give you all of these nutrients without you even realising it.
4. Get your carb/protein balance
Getting a balance of carbs and proteins at each of your meals and snacks help to regulate blood glucose levels which in turn helps to manage hunger levels and hormone levels. Teaming a slice or two of wholegrain bread with your favourite protein rich toppings such as tuna or salmon, goats, cheese, nut spread or cheese not only achieves this balance but with meals or snacks that taste great.
5. Enjoy your toast again
Reduced carb bread options means that you can finally enjoy your toast and coffee in the morning without the guilt! And who does not love a slice or two of hot toast with your favourite topping?
When we snack between meals we disrupt our normal eating cycle, we put a lot of pressure on the digestive system to process the food quickly. This could lead to the development of digestive disorders and weight gain. Managing your weight does not have to be a tough task and it doesn’t mean you need to go hungry between meals. While some go completely cold turkey and wait for their body to stop craving a certain food altogether, this is not necessarily the best option. Here are five simple tips to satisfy your stomach throughout the day.
If you feel yourself getting hungry between breakfast lunch and dinner, try consuming six small meals a day as opposed to three main meals. This will help increase energy levels and curb cravings.
Pack in the protein
Eating foods that are high in protein is a great way to feel full between meals and it will prevent you from reaching for that chocolate bar or packet of chips in the late afternoon. Try a calorie-controlled, high-protein snack, such as IsoWhey Protein Pops, for a treat that will satisfy your sweet tooth as well as hunger pains.
Mix it up
If you’ve got a sugar craving that just won’t ease, allow yourself to mix in a small amount of what you are craving along with a healthy option. For example try mixing a handful of unsalted almonds with chocolate chips – not only will you satisfy your cravings, you will also receive healthy nutrients from “good” foods.
Sometimes when our bodies are dehydrated, we are tricked into thinking that we are hungry. Keep a jug of water by your desk side and if you feel hungry drink a large glass of water first and wait for 10 minutes – this will keep your hydration levels up and if you still feel the need to snack, you’re more likely to eat less.
Up to 85 per cent of us are failing to reach the recommended daily quota of five serves of vegetables a day. Try cutting up a mix of your favourite veggies and keep them chilled for a crisp snack on-the-go that’s not only low in fat but is a great source of nutrients.
Be sure to fill your body with nutrients and protein rather than filling your body with empty calories. As tempting as a sugary treat may be, it won’t satisfy your hunger pain and could lead to a dangerous binge! Listen to your body and always look to healthy alternatives to ensure healthy eating habits for life.
By celebrity nutritionist/chef Zoe Bingley-Pullin