Intuative Eating - Principle 1 - Reject The 'Diet' Mentality.
I want to take you through the Intuative Eating process, as mentioned in my Happy New Year post, dieting can lead to lots of different negative health consequences and in general is ineffective.
A lot of these 'diets' that pop up here, there and everywhere usually require a huge amount of discipline, restriction, restraint, time, rigidity, social exclusion and when they inevitably fail, place blame upon the individual and their lack of 'will power', however ultimately their difficulty in sustainability is due to these reasons.
So is the solution to all of this Intuative Eating? A way of eating that doesn't focus on weight, an individual learns to eat in accordance to their innate physiological hunger and satiety cues and from new areas of research show to have helped address some potential problematic eating behaviours.
So what does 'Reject the diet mentality' mean?
This is an approach that requires putting health on the back bur...
It's something that I get asked about a lot, should I be taking supplements? Will they improve my performance? Will they make me feel better?
It seems to be an ever growing market, with huge stores dedicated to just selling the stuff, but how do you decide if you should be taking something and if so, what should you be taking?
Let me start by saying this is an overview of how to decide to take a supplement - I am a) not saying you 100% should be taking anything and b) everyone is completely different, you all take part in different sports and eat different diets.
So in terms of supplements, what are they? The purpose of supplements are exactly as the name suggests, they are there to 'supplement' the normal diet, in order to improve general health and wellbeing. There are a HUGE range on the market which all claim to do/improve various different things such as:
It gets to about the same time every year when people feel like they need to 'diet' to get in shape for summer/holiday. Yet these are the same 'diets' that are being promoted year on year... juicing/carb cutting/whole 30/calorie counting/5:2... etc. There is a reason they're heavily marketed and you have to do them every year for your 'summer bod' and do you know why? Because they're not sustainable.
Yes you might lose weight and feel great for a few weeks/months, however majority of people who lose all this weight in such a short space of time when dieting for their summer bodies put the weight straight back on. There is in fact a statistic that found 95% of people will in fact regain all the weight they lost in a year.
So why is that?
There is a lot of science behind dieting and how it can play havoc with your metabolism and your overall health, let alone your sanity. With so many rules and regulations around food it can become exhausting.
Firstly - when you attempt to lose weight, your...
I hear a lot of people talk about starting a diet or wanting to lose weight and their immediate first thoughts are 'I'm going to cut out carbohydrates' OR 'I'm going to stop eating bread'. As that is supposedly the reason behind weight gain.
This photo shows a comparison between 2 different types of carbohydrates - a banana and a slice of bread. As you can see, a banana actually has a higher carbohydrate content than bread, and also a higher sugar content - yet when people decide to embark on a diet, bread will be eliminated, yet banana/fruit consumption won't. That isn't to say bananas need to be eliminated too, it is to highlight how to help you make an informed choice. Fruit and vegetables are also carbohydrates.
Both bread and fruit are high in fibre and can therefore both help to contribute towards weight loss. But as carbohydrates, bread and fruit (not specifically a banana) are not the same in their composition. There are 2 types of carbohydrates - Simple & Complex which BOTH have...
If you're not familiar with the phrase 'iifym' it stands for 'if it fits my macros', a craze that started being used by people competing in fitness physique competitions who needed to be of a certain weight/size but now had been adopted by a lot of gym go-ers.
It is a calculated daily amount of protein, carbohydrates and fats based on your weight usually and sometimes activity level..and yes there is a lot of science behind it that it will help to lose weight however it requires daily weighing of food/packet checking and/or entering it into a tracking device to make sure the correct quantities have been met.
A lot of people will say this approach to 'dieting' allows them to have what they want to eat (e.g. A biscuit) as long as it fits into their daily allowance. Sounds great huh? Well, that means there would need to be some compromise throughout the rest of the day.
My belief is that all food is to be enjoyed in a relaxed way, with a mindfulness on eating things that have a benefit to...
Dietary fibre provides a whole host of benefits to our health and studies have shown it to prevent against several diseases. In 2015, the Government set new guidelines for the recommended intake of dietary fibre we should consume daily to 30g (previously 18g) for adults.
According to research many people aren't consuming near this figure, so I wanted to show what 30g of fibre looks like in food forms. If you're only consuming 3 meals a day (breakfast, lunch and dinner), that means getting 10g of fibre per meal. Here are a couple of options for each meal where that is easily achievable:
1/2 cup of porridge oats (2g)
with a medium chopped pear (5.5g)
+ spoonful of chia seeds (5.5g) OR 2 tablespoons of flaxseeds (3.8g)
The beginning of the year is always a time you say 'I'll eat healthier this year' or 'I'm going on a diet, I need to lose weight'.. but how long is it before you've gone back to your old ways? And then later down the line start a new 'diet'.
I've put together 5 tips on how to keep on track..
1. Stop calling it a 'diet'. The word automatically comes with negative connotations and you've mentally already said to yourself it's something that is going to be short term. Mentally tell yourself it's going to be a 'lifestyle change' and think about the positive outcome eating well is going to have on your overall health and well-being.
2. Don't count Calories! All calories are made up differently, and they are only a measure of how much 'energy' the food contains. Therefore something may be 'less calorific' but it isn't as energy dense, and may not be as nutritious for you as other food you could have chosen with the same 'calorie number'. Our bodies also treats all calories differently, high cal...