LCHF…why isn’t it working for me? (Part 2)

Last week I posted three reasons why many people undertaking a LCHF diet stall with their success or never get it off the ground to begin with. The following delve a little deeper into the less obvious reasons why people struggle with their diet, and offer some options to help troubleshoot.

  1. Fat doesn’t fill you up. For some people, they don’t feel satisfied when swapping out their carbohydrate for more fat. If it takes a few handfuls of nuts or half a block of cheese to feel satisfied, then there can be some serious increase in calories that isn’t compensated for by an appropriate increase in satiety from the meal. Yes, cheese and nuts contain protein, but to be honest I treat them more as sources of fat than I do protein. If this is you, then.
    1. Increase the portion of protein you are consuming with your meals. I know many people are scared to consume more protein because protein can be broken down into glucose in the absence of carbohydrate, therefore pushing up their blood sugar levels. For people on a ketogenic diet (where 80% of their calories should come from fat), or those metabolically damaged (whereby there is a dramatic change in blood glucose response from a protein-rich meal), this may be a problem. For most people though? upping protein by 1/3 of a serve is no biggie. Still hungry? Up the protein some more.
    2. Drop out some fat –make room for the added protein by dropping out some of the fat – you could start with ½ – 1 serve and see how satisfied you feel when you do that. A serve of fat is typically 1 tablespoon of oil or butter, or ¼ avocado.
  2. You’re eating too much in one meal. A lot of people move from three meals a day, to two a day, to a ‘minimal food during the day’ approach, to sit down to a large meal at night, especially if they’ve been in the LCHF way of eating for a while and are further tweaking it. This may be awesome for some people, but not all. Eating most of your calories in one meal can, though, wreak havoc on your metabolic blood markers (such as blood glucose levels and insulin), increase fat gain, inflammation and reduce your day-to-day energy if this eating pattern doesn’t suit you. You’ll know if this is you, and if it is then:
    1. Spread your food intake out across 2-3 meals to lighten the caloric load and see if this makes a difference to your energy or other more objective markers mentioned above.
    2. Remember you’re still a rockstar even if you have to eat more often.
  3. You’ve got a high intake of dairy or nuts. Some, especially women, are not suited to high amounts of dairy or nuts, and when the begin to include more of these foods – ones they’ve avoided for years due to their fat content – they have a weight loss stall they can’t move past or, worse, they begin to store fat around their middle. While some suggest cheese is a food akin to crack, research investigating the addictive properties of the protein in cheese have not found this to be the case. Of course, if you personally can’t stop at one slice and find you’re eating the block, then perhaps it is for you. Nuts can also be trigger foods for some people, and they find it difficult to stop once they’ve started eating them. Ditto with a jar of peanut butter. What to do?
    1. Omit dairy for 30 days – sometimes it’s not the dairy per se, it’s the amounts that you’re eating it in that need to change. Removing it entirely will allow you to change your habits and then reintroduce it.
    2. Omit nuts and/or nut butter as per above in #6a.
    3. Swap snacks to those that are predominantly protein-based rather than fat based – despite the satiating effects of fat, for some, it’s just not like having protein. A hardboiled egg or some leftover chicken wrapped in lettuce or nori sheets (my current obsession) may satisfy you more.
  4. Genetically this isn’t the diet for you. If metabolic markers such as cholesterol, blood sugar or inflammatory factors go skewiff then it could be the LCHF approach doesn’t suit you. Genetic variation in the ApoE gene (ApoE4) is associated with LDL cholesterol not being recycled very well, and therefore it’s more likely to hang around the bloodstream and increase the chances of it becoming either oxidised or being transformed into smaller LDL particles, both highly atherogenic. Variants in the gene FTO can increase risk of obesity in the context of a high saturated fat and low polyunsaturated fat intake and may increase risk of high blood sugar and diabetes in individuals already overfat. The PPAR genes plays a role in ketogenesis (the oxidation of fat for energy) and storage of fat by activating genes associated with fatty acid transport and metabolism. Variants of this gene (particularly PPARa and PPARg ) are associated with increased risk of high triglycerides, total small dense LDL cholesterol and type 2 diabetes in the context of high saturated fat to polyunsaturated fat intake. Further, individual glycemic (blood sugar responses) vary considerably for the same amount of carbohydrate in food, suggesting there are a lot of factors to consider when determining the best diet for you (such as genetics, gut microbiome, activity level, stress etc), not just its macronutrient content. How to figure out if LCHF is not the diet for you? A few things to consider:
    1. Are you losing weight? If so, then wait until your weight stabilises and then retest your numbers – your body recycles triglycerides that are released from adipose (fat) tissue, therefore your triglyceride levels can appear high, but it is transient.
    2. Don’t get your cholesterol levels measured if injured, if you haven’t slept properly or you’ve been under significant stress. Cholesterol levels can change easily based on environmental triggers.
    3. Some people notice their cholesterol increases specifically in response to dairy fat, others to coconut fat – experiment for 6-12 weeks by dropping these out of your diet and get your cholesterol levels retested to see if this brings a drop in your numbers. Replace it with foods that have a more balanced fatty acid profile (such as lard or beef tallow) and foods high in monounsaturated fat or omega 3 fats, such as avocadoes, olive oil, nuts, seeds, salmon, mackerel, sardines.
    4. Here’s one I prepared earlier (and by ‘one’, I mean, ‘post on reducing your cholesterol naturally’. And by ‘naturally’ I mean ‘without Flora Pro Activ’).
    5. Get more in-depth testing of your cardiovascular disease risk profile – cholesterol is one measure and possibly not the most important one. CRP, fibrinogen, LDL particle size, number, oxidation and patterning can all give you more information than the run-of-the-mill lab test can. Contact me as I can help you arrange this testing which, for the most part, your doc might not even be aware of.
    6. Consider getting tested to find out your genetic predisposition (either through your doctor, or I can assist via Fitgenes gene testing).
    7. Consider dropping your fat intake, upping your protein intake and perhaps your carbohydrate intake too – ala the Zone diet approach. Despite its gimmicky name, it’s proven itself to be very effective for blood sugar stabilisation and blood cholesterol management. Some people just aren’t meant to eat a higher fat diet.
  5. You’ve got an intolerance you didn’t realise you had. Going LCHF means, for many, significantly increasing fat content in the diet from the obvious choices: cheese, nuts, seeds, avocados and coconut products. However, while these are awesome in terms of the nutrients they deliver, they can cause digestive issues in a number of people. Avocado, coconut, nuts and seeds are moderate-high in FODMAPs – a type of carbohydrate that can cause bloating, abdominal pain and other irritable bowel symptoms in many people. Further, the inclusion of larger amounts of cream, cheese or full fat yoghurt can be problematic due to an intolerance to the dairy protein or fat which can result in similar IBS in susceptible people. If you’ve been following a low-fat diet for many years, enzymes that help digest the fat and protein may be downregulated, so your body might not cope with the additional amounts. Sometimes it is a matter of backing down and building up, and sometimes it is that these foods just don’t agree with you. What to do? One of these tips may help:
    1. Follow a lower FODMAP approach to see if removing these foods settles down your discomfort. Doing this for at least 21 days and reintroducing a different food one at a time can pinpoint which one in particular might not agree with you.
    2. Introduce fermented foods as per #3e above to re-establish healthy bacteria in your gut.
    3. Replace dairy fat for alternative fat choices: nuts, seeds, avocado, coconut oil, beef tallow, lard.
    4. Ensure you chew your food properly at each meal to break it down, include lemon juice in water in the morning, and apple cider vinegar with meals to stimulate your digestive system, and consider ox bile supplement or a digestive enzyme that has lipase and/or pepsin enzymes to help you break down the fats and proteins.
  6. You’ve upped your alcohol intake because red wine and white spirits are “allowed” on LCHF. This might not even be intentional, but dropping your carbohydrate intake can lead to increased alcohol cravings, especially if your fat intake is too low, or your food intake is too low, or your stress levels are chronically too high. Or perhaps, you enjoy a moderate amount of alcohol but are continuing to gain weight on the LCHF diet.
    1. Be honest about how much you are drinking. Regularly consuming a ‘large’ as opposed to a ‘standard’ pour at the pub? Cracking open a bottle one night and then drinking to finish it off? Your plan to be alcohol free during the week has reduced to being alcohol free Monday – Wednesday? Evaluate if this is a problem for you … or not!
    2. Go alcohol free 5 nights a week, and enjoy a glass of whatever you fancy on the other nights. Ideally not those lolly water vodka mixes, but if you don’t like red wine, then choose something else. It’s not a deal breaker.
    3. Eat enough during the day so you’re not craving alcohol in the evening. This may mean including some additional starchy carbohydrate in your lunch meal – it doesn’t mean you’re not ‘low carb’ – as that in itself is a spectrum. This can really offset your cravings. Try it for 14 days to see if there is an effect.
    4. Lighten the load by choosing to have a low-fat meal if you drink. Old Skool 90s ‘dieting’ approach – those fat calories will only be missed by your adipose tissue, which is where they will be directed to when consumed with alcohol (which is processed first and foremost).
    5. Drink to ensure you are hydrated before you have your first alcoholic drink. This is like 101 really – we always drink more when we are thirsty, and then when we drink more, we become uninhibited and then all hell can break loose, right?
  7. Food timing: If you’re beginning your day with breakfast at 7am and winding down with a cup of tea and some dark chocolate at 10pm, you may be doing yourself a disservice. Eating over a time period of more than 12 hours can be deleterious to health. Recent research has found that restricting the eating period to 12 hours or less can improve insulin resistance and glucose tolerance, and reduce breast cancer risk even when the calories remain the same. Anything you consume that requires processing of any sort by the liver – including black coffee or herbal teas – will begin the metabolic process. When we eat is also important as our appetite hormones are on a circadian rhythm (food being an important signalling molecule for hormones), and eating late at night – even if overall eating window is short – can be problematic for your liver. The benefits derived from intermittent fasting (such as these) can still be realised if your version of fasting includes coffee in the morning, however it appears actual fasting (nothing but water) for at least 12 hours is most beneficial for metabolic health.
    1. Try to keep within a 12 hour window for consuming anything other than water. If you struggle with remembering to do this, there are apps that can help. It’s not as hard as it might seem – if you have breakfast at 7.30am and are done eating by 7.30pm then you’ve nailed it.
  8. You’ve focused entirely on diet without giving pause to consider other aspects of your lifestyle that contribute to your wellbeing. Lack of sleep, chronically elevated stress levels, over or under activity can all contribute to some of the common complaints people attribute to diet which have nothing to do with the food.
    1. Evaluate your sleep – are you getting to bed at a reasonable hour? Able to sleep through the night with ease? Feel refreshed waking up?
    2. Evaluate your physical activity – are you doing enough? Are you doing too much?
    3. Evaluate your stress levels – are you trying to do too much? Feeling overwhelmed? Or conversely is there not enough stress to keep you stimulated and motivated?

Of course these factors contribute to how your body responds to the food, but it isn’t the food per se. As I said last week, this isn’t a definitive list, however if any of these resonate with you then try some of the ideas I’ve listed, or enlist the help of someone like me to guide you to the best approach for you.

PS: I have organised a few talks over the next couple of months to talk about making a real food (aka LCHF) approach work for you. At the moment I have:

  • Takapuna 23 March @ Streetwise Organics, Byron Ave
  • Hawkes Bay 6 April – location TBC
  • Queenstown 25 May – location TBC

…with others to come, so watch this space 🙂

pres2

Yes, I created this pic myself 🙂

 

LCHF…why isn’t it working for me? (Part 1)

It’s about this time of year that I start seeing people come through my doors needing some minor (or major) tweaks to their LCHF eating approach. There are usually one of two scenarios.

Scenario #1: When they embarked on LCHF they saw ALL of the benefits they heard about, effortlessly shedding body fat, boundless energy (in training and afterwards), improvement in skin tone, hair condition, sleep and digestive problems. But lately the opposite is true. Despite seemingly nailing this LCHF lifestyle, they’ve noticed they are lacking energy, gaining weight (especially around the middle), latest blood tests have seen their cholesterol levels have shot up (and perhaps triglycerides), they are unable to sleep… … yet if anything, they’ve instigated (and nailed) the hacks they’ve read to optimise their LCHF eating approach. What gives??

Scenario #2: They’ve given it a good go on their own for the last 5 weeks, following it to the letter and despite this, it’s ‘not working for them.’ Worse, their husband/workmate/training partner has taken to it with ease.

Frustrating, much?

While we are all individual as to what is going to work for us, the LCHF approach is a really good one for most people, most of the time. Despite that, there are small things that can derail your best efforts to improve your diet, so I want to cover off the basic (and more nuanced) reasons people don’t fare well on a LCHF approach, and some tips on how to overcome them. I’ve ended up splitting this post into two parts as it was so long!

  1. Too low carb. The internet is a wonderful and terrible thing – information is everywhere, everyone is an expert and the version of paleo/LCHF/JERF that you’ve adopted based on what others are doing may well be too low carb for you. LCHF is a spectrum, and what is low carb for one person may well be higher carb for someone else – generally speaking, anything up to 200g of carbohydrate/day could be low carb. It all depends on context. I see a lot of people who are trying to stay strictly below 25g of carbohydrate a day – too strict (and unnecessary) for most people. Even Prof Tim Noakes, staunch advocate of a LCHF approach to eating (“banting”) has loosened up on this. The people who really benefit from a diet this low would be those embarking on it for therapeutic reasons: diabetes (both types), epilepsy, cognitive health (Alzheimer’s, for example). That’s not to say that others out there can’t make this level of carbohydrate work for them. But if you’ve noticed fat gain (especially around the middle), irritability, hormone imbalances (such as a missed menstrual period), lack of energy (past the initial phases of the LCHF approach), irregularity of bowel motions, sleeplessness – to name a few symptoms, then you may have gone too low. What to do?
    1. Track your diet for 4-5 days to get an average of the grams of carbohydrate you eat per day. If it’s on the very low end of the scale (less than 50g*, for example), then try adding back in some good quality starch to see if any of your symptoms improve. Don’t be pedantic about vegetables. Really. That includes carrots and tomatoes. To be honest, you don’t have to track your carbs if you’re not a numbers person – but it can be a good way to assess if this really is the problem. Use My Fitness Pal, Cron-o-meter, My Net Diary or Easy Diet Diary as nutritional tracking tools. (If you’re embarking on a lower carb diet, this is a good first step regardless, so you don’t make the jump from 400g a day to 60g a day).
    2. If your carbohydrate intake is in the realm of 80-100g carbohydrate, you may not be too low, it might be more of a timing problem – ensuring you have carbohydrate in the meal after a high intensity (i.e. CrossFit or F45) or long duration exercise session can help improve recovery and alleviate a lot of fatigue/irritability. If you’re struggling with insomnia, then adding in some kumara or potato into your evening meal increases production of precursors to melatonin.
    3. Is it more protein you need? Protein can help keep you fuller for longer, stabilise blood sugars (therefore has implications for focus/energy/concentration), promote recovery and help with sleep. Many people fear protein because of the potential for it to be converted to glucose in the body (via gluconeogenesis). For someone following a LCHF diet this isn’t an issue. Try upping your protein portions by 1/3 – ½ at each meal.
    4. If it’s in the initial phases, then up your intake of sodium – to levels more than you think you need. When we drop the carbohydrate content of the diet, we drop a lot of water stores too (hence a rapid loss on the scales) – this is because for every gram of carbohydrates stored, we store an additional 3g of water. Add salt to your meals, a pinch in your water bottle, make a miso drink or drink bone broth.
  2. Not low carb enough. I see this a lot. People equate carbohydrate to bread, pasta, rice and cereal and don’t think about other foods that are predominantly carbohydrate –fruit, dried fruit, ‘green smoothies’ with a fruit base, bliss balls, natural fruit and nut bars… In addition, many products are promoted as ‘sugar free’ when they contain dried fruit, maple sugar, rice malt syrup or some other type of natural sweetener. This may seem elementary to you, but I know many people are confused by this point. Regardless of what you hear, sugar IS just sugar – that one sugar is lower in fructose doesn’t mean it’s not going to influence your blood sugar levels, it’s likely to affect them more. This has to be my biggest bugbear of the ‘real food’ movement; not that these products contain sugar – but that they are marketed as not. This is no better than being told that Nutrigrain is healthy. We all know that’s not true.
    1. Again, track your numbers (as per above) via a tracking tool. A lower carbohydrate approach is not a fixed number, it’s a spectrum. But if you’re still consuming over 200g a day and not engaging in regular physical activity, then something might need to be tweaked (especially if you’re not seeing the results you’re after).
    2. Get rid of the bliss balls, the dried fruit, the paleo muffin or the smoothie from your favourite juice bar that you thought tasted suspiciously sweet for something ‘green’.
    3. Read the ingredient lists on the packages you buy. Sugar has over 56 different names. You probably don’t need to know them all, but it would be good to have an idea, right?
  3. Too many processed foods or snacks. Even if you’ve found a sweet spot with your macronutrient intake, having too many processed ‘low carb’ snacks can continue to drive your appetite hormones in a way that favours eating more than you need. Leptin is a hormone produced by fat cells that tells the body when we’ve had enough to eat, and is involved in the regulation of calories we burn and body fat that we store. A consequence of being over-fat is high circulating leptin levels in the bloodstream, and the brain stops reading signals sent by leptin that we’ve consumed enough food. Instead, it incorrectly believes that we are starving, thus we feel hungrier. Excess body fat increases Inflammation in the body, and is one of the drivers of leptin resistance, and processed food can drive inflammatory pathways in the body – even low carb processed food. And if you’re not over-fat? Well, vegetable oils and certain additives and preservatives found in these foods can drive inflammatory pathways in the body. In addition, an overabundance of processed flours may cause disruptions to our gut microbiome as they are easily digested, perhaps not even making it to the gut bacteria in our lower digestive tract. This can mean we are starving our good bacteria and instead feeding bacteria that release endotoxins, causing increasing inflammation. This can have a secondary effect of increasing your cholesterol level (see this post here). These foods are created in such a way to send signals to your brain’s pleasure centre and drive your appetite for more food that you just don’t need. One of the benefits of a real food approach (which naturally lowers your carbohydrate intake) is that inflammation reduces, insulin drops, gut bacteria can rebalance and the signalling pathways in the brain that regulate your appetite hormones can begin to normalise.
    1. Get rid of most foods or snacks that come in a package with ingredients you don’t recognise.
    2. Eat real food. Base your snacks around hardboiled eggs, cheese (for the dairy tolerant), vegetables, leftover meat, macadamia nuts, egg muffins.
    3. Drop the nut flours. Just because they’re low carb does not mean it’s a free for all with these processed flours.
    4. Increase foods that help balance out your fatty acid profile: more fatty fish (such as salmon, mackerel, sardines) and (grass fed) meat for omega 3 fats. Consider taking a fish oil or algae omega for those who don’t eat fish – and be picky about the supplement!
    5. Take care of your gut: consider a probiotic for 30-60 days (such as Lifestream Advanced, Inner Health Plus, Syntol or Prescript Assist) to help populate the gut with the good guys, but also keep them fed with fermented foods such as sauerkraut, raw apple cider vinegar, water kefir and an abundance of vegetable fibres.

I’ve got more – quite a bit more actually! – but will post that in Part 2 so as not to risk losing your attention ;-). These are three of the basics that people can get wrong (particularly in the initial phases), and the next post will cover some of the more nuanced reasons, and what you can do to correct them. If you’re not sure whether your LCHF diet is working for you, why not jump on and book a consultation with me? An expert eye can help take the thinking out of it for you and save a lot of stress long term.

*50g still pretty low actually! Again, it’s all context 😉

low-carb-zone

Are you in the zone? (PC: http://www.tripfitness.com)

Constant cravings? Here’s 18 evidence-backed (or anecdotal) tips that will curb them.

Are you back into the swing of things but your taste buds aren’t?  It happens! Especially around this time of year where intake of sugar, alcohol and processed carbohydrates tends to be higher for most people, and while going cold turkey can be the best move, it’s sometimes easier said than done. The good news is that by reducing these foods, you’ll begin to lose the taste for them, and they’ll no longer hold the appeal that they had. For some though, completely removing them is a better idea – even small amounts can continue to drive the appetite for them. Regardless of which camp you fall into, here are some proven, some anecdotal, and some interesting ways to combat those cravings.

  1. The basics: build your plate based around protein and fibre, with fat for satiety. Protein is well known to be the most satisfying nutrient, and along with fibre (also key for adding bulk and feeling full) will keep most people satisfied longer than either carbohydrate or fat. Any starchy or carbohydrate-based foods are best if they are minimally processed (such as potatoes, kumara, legumes, fruit) as these will provide more nutrient bang for your buck). How much of each? Protein-type foods (meat, fish, eggs, poultry) aim for 1-2 palm-sized portions. Starchy carbs (if included) at around a fist-sized amount.  Fat? 1-2 thumb-sized amounts, depending on the type of protein portion you’re eating: a fattier cut might be satisfying enough, however a lean chicken breast will likely require some added fat to help satisfy you. And vegetables? Go for gold – other than the starchier varieties (mentioned above) you could fill your boots with these. For some people, having a full plate is essential to feeling satisfied and if you can do that by adding more volume, it is going to have a positive effect on the satiety from a meal (that’s definitely me). For some ideas, check out my recipe e-book or my online coaching service.
  2. Get rid of anything that is ‘your poison’- if you are the person that hears the icecream calling you from the freezer, it is much better off out of the house. Out of sight, out of mind.
  3. Put all the ‘treat’ type food in one place in your house, preferably above eye level. This will save you seeing the Christmas cake when you are grabbing the eggs, and the chocolate almonds when you are searching for the bottle of olive oil. Constant reminders of all the things you are trying not to eat will NOT help your cause.
  4. Chew your food properly at each meal. Aim for 30 times per mouthful. That way you’ll digest your nutrients effectively, feel more nourished and less likely to be hungry an hour after eating because you wolfed that meal down.
  5. Do not substitute those refined sugars for ‘natural’ sugars. That dried fruit is pretty much just sugar – and (a few nutrients and fibre aside) no better than sugar and will continue to drive your sugar cravings. You shouldn’t rely on dried fruit (or any sweet food that is marketed as ‘refined sugar free’) as a substantial nutrient source . Any additional fibre or nutrients they provide in the diet is negligible compared to the whack of goodness you’ll get when you follow #1 above. When health bloggers or food producers market something based on the healthfulness of the ‘natural’ sugar, it is pure embellishment. 6 meedjol dates and a banana does not make a smoothie sugar free.
  6. Coconut oil – this is a favourite of Sarah Wilson’s: a teaspoon of extra virgin coconut oil can kill a craving in its tracks. If we head to the literature to find any peer reviewed papers on the topic (for what it’s worth, there is a LOT of research published by the Coconut Research Center), there isn’t a lot to definitively tell us that it will cut cravings. That said, there is some research has found that people who include more coconut oil in their diet (compared to other types of fat) have reduced food intake overall, particularly in the subsequent meals. Like most things, you have nothing to lose by trying it.
  7. Cocoa – chocolate is long associated with cravings, though right now, consumption of chocolate may well increase the cravings rather than stamp them out. It’s also not exactly useful if you’re trying to focus on reducing your intake of junk food! That said, chocolate is known for its cognitive and mood enhancing benefits. So how about some unsweetened cocoa (or cacao) in hot water with some milk to deliver the chocolate taste you are after. Add a touch of stevia if you wish. You could also do this cold with almond milk and ice – and add 1 tablespoon of psyllium husk or gelatin in there for some additional fibre or protein. If chocolate is what you’re after – go for the darkest that you can stand. Many people find they stop at 1-2 pieces of 90% chocolate instead of the 1-2 rows consumed of the 70%.
  8. Anything that lowers your blood sugar response to a meal is going to positively impact your cravings. The steep rise and fall of your blood sugar in response to a meal causes alarm bells to start going off in your brain. The body runs a tight ship and prefers when all systems are in homeostasis. Low blood sugar causes a release in stress hormones which tell your liver to dump glucose into the bloodstream, and create cravings so you can re-establish blood sugar to within a normal range. Including cinnamon can reduces glucose response after a meal (in amounts of 6g) and affects insulin response. Stabilising blood sugar is going to help reduce cravings. Sprinkle this gold dust on your breakfast, with your teaspoon of coconut oil, in your cocoa drink etc.
  9. Glutamine – can enhance secretion of GLP-1, a hormone which promotes insulin release that helps increase satiety and dampen appetite – this is only seen in some people however, suggesting there is individual variation of its effects. The flipside of this is that the insulin-releasing effects may override any satiety benefits, increasing hunger (and subsequent meal size) at the next meal. However, in practice this is a tool that many clinicians (myself included) have found useful for some (but not all) clients. The presence of glutamine in the bloodstream is associated with improved insulin sensitivity in healthy people. In addition to this, glutamine has been found to be beneficial for improving intestinal permeability and tight junction protein expression in the gut, being one of the most abundant amino acids in the body. If your cravings are related to gut dysbiosis then it could be useful from this perspective. In addition, it functions as part of neurotransmitter production. Taking L Glutamine by putting it under the tongue as a craving hits (1-3,000mg) may just work for you.
  10. Magnesium is a nutrient that is involved in over 250 processes in our body, and particularly when we are under stress, it is put under the pump. Sugar (or specifically) chocolate craving is often linked to a deficiency to magnesium, but that isn’t conclusive. At any rate, magnesium is perfectly safe to take, and as our food supply is relatively low in magnesium, looking for a supplement that is a magnesium glycinate, citrate or chelated with amino acids may be useful, at amounts of around 300-400mg elemental magnesium.
  11. Chromium is another supplement that some people have found useful for stopping cravings – research has found a reduction in carbohydrate cravings, food intake and an increase in satiety when supplementing with chromium…however this is in the laboratory using mice. There’s nothing definitive in the research to support using it for people who already have adequate amounts of this mineral. That said (as with anything), it’s individual – I know many clients who swear by using Chromium supplements when a craving hits. The only way to know if it works for you is to try it, by taking 1000mg chromium in two doses in meals that contain carbohydrate (due to its suggested benefits at reducing blood sugar response to carbohydrate meals)..
  12. Branched chain amino acids (BCAAs) are three amino acids that act as nutrient signallers which may help reduce food intake . Leucine (one of the BCAAs) activates mammalian target of rapamycin (mTOR) which is required for our brain to respond to leptin (a hormone that tells our body when we have had enough food). BCAAs are involved with hormone release in both the gastrointestinal tract and in fat deposits. BCAAs and dietary protein enhanced glucagon like peptide-1 (GLP-1) release and reduced the expression of genes required for synthesis and adsorption of fatty acids in a human intestinal cell line (NCI-H716), suggesting an intestinal mechanism for the beneficial effect of BCAAs. Those that have successfully used BCAAs suggest 5g in the AM and every few hours while you’re adjusting your diet back to baseline awesomeness.
  13. 5htp: 300-500mg taken with a meal to increase satiety of the meal – studies have found a reduced food intake (particularly carbohydrate). Studies conducted have focused on people who have reduced availability of tryptophan in the brain (a precursor to 5htp). Increasing 5htp increases tryptophan and therefore serotonin production, reducing cravings and overall food intake. (Don’t use if you are currently on antidepressants without clearance from your doctor.)
  14. Exercise. A no brainer, really, but research has found this to be super effective for reducing cravings. In fact, any activity done while in the midst of a craving will take your mind off it. So when a craving hits, doing something active for 10-15 minutes can reduce your desire for something sweet. Go for a powerwalk, shoot some hoops, do some hill sprints…
  15. Make sure you’re getting enough sleep! It’s hard this time of year with longer days and opportunities to take advantage of summer (when it shows up…) Sleep restriction enhances activity in brain regions involved in reward in response to energy dense, nutrient-void food (think: lollies, chips, chocolate), suggesting heightened sensitivity to rewarding properties of food. This can lead to increased cravings. If you are burning the candle at both ends and not yet back to your regular 7-8 hours sleep per night, then nailing this will go a long way to helping curb that sugar demon.
  16. Meditation: decentring – viewing your thoughts as separate from yourself – has been found to help reduce food cravings and want for unhealthy food items. Mindfulness practice is also useful for not only reduced cravings, but for reduced emotional eating, body image concerns. It doesn’t require a 90 minute class three times a week (though there’s nothing wrong with that!) Headspace, Calm or Buddhify are three smart phone applications which may help you get going and provide guided sessions of between 2-20 minutes long. It’s consistency and frequency that makes a difference (like any habit).
  17. Clay modelling to reduce cravings: yep. Researchers found that visual imagery plays a key role in reducing craving. Participants who worked for 10 minutes constructing shapes from plastacine had reduced cravings for chocolate compared to people who were left to their own thoughts or who were given a written task.
  18. Your gut bacteria can influence your cravings. There is indirect evidence for a connection between cravings and the type of bacteria lurking in your gut. For example, people who enjoy and crave chocolate have different microbial metabolites (i.e. bacteria by-products) in their urine than “chocolate indifferent” individuals, despite eating identical diets. In addition, gut bacteria can influence the production of our ‘feel good’ and motivation hormones (serotonin and dopamine), thereby influence food decision-making based on our mood. Finally treating mice with a probiotic reduced hunger-inducing hormones and food intake. Action points here? Yes, you could start with a probiotic, particularly when you’re in the thick of it all, as this will help ensure there are beneficial bacterial strains present in your gut. However, for ongoing gut health, the regular addition of probiotic and prebiotics through food will help you maintain a healthy gut microbiome. Therefore:
  • Include fermented vegetables into 1-2 meals daily, working up to 1-2 tablespoons at a time.
  • The addition of unsweetened yoghurt (dairy or coconut) as part of your everyday diet (as it contains beneficial bacteria).
  • Kombucha, at around 100-150ml per day (check the back of the label to ensure a lower sugar variety).
  • Water, milk or coconut kefir, start with around 100ml per day.
  • Raw apple cider vinegar in water – start with 1 tsp in a small amount of water, working up to 1 tablespoon. This will help stimulate stomach acid when taken prior to meals, helping you digest your food properly, and delaying gastric emptying, so your glucose response to the meal will be slower too.
  • Vegetables, in abundance, to include fibres that feed your gut bacteria.

(As a side note, any change to your gut environment can result in unintended (and unwanted) changes to your digestive tract! If you’re new to the fermented foods and/or probiotics, then start small and work your way up. If you end up spending way more time in the bathroom than you wanted, reduce back further. Consider yourself warned.)

You won’t need to do all of these – but I think #1-5, #14, #15, #16 and #18 would completely diminish that sugar demon so you can get back to feeling awesome.

cravings

Grab that cupcake and bin it immediately. Underneath something that will stop you from retrieving it later on. (PC: SamadiMD.com)

 

 

 

 

 

 

 

 

13 tips to help you have your cake and eat it too.

Want to minimise collateral damage when it comes to fat gain over the Christmas period? It happens! While I agree with sentiments around being relaxed and not stressing too much, sometimes people benefit from having structure around how to be more relaxed … as paradoxical as that might seem. Being relaxed means you’re less likely to view a disruption to your plan as a major catastrophe to your health goals – and we all know this makes you more likely to be successful in the long run. Further, sticking to a rigid diet can increase feelings of deprivation and increase dependence – these are not attributes that turn your nutrition plan into a lifestyle.

Despite this, many clients are not happy with advice to go with the flow and ‘do what you can’ – they are after guidelines to help them… have their (Christmas) cake and eat it too (so to speak). Is this possible? Well it could be. Here are some practical things you can put into place in the lead up to and days following an event like Christmas day to minimise fat gain and help you continue to progress. I’m not suggesting these will help you lose body fat, but more give you some strategies so you feel in control of your food intake, and not the other way around.

  1. Treat the Christmas and New Year period as an opportunity to put into practice all of your healthy habits that you’ve developed, rather than an insurmountable challenge to healthy eating which can only be dealt with by pushing “pause” until January 2nd.
  2. View Christmas day as a metabolic boost. Following a lower calorie diet can downregulate your metabolism – lower calories over a longer period can reduce active thyroid hormones, increase cortisol levels and increase ghrelin levels – all of which can shift the body into energy conservation and fat storage. Therefore, it stands to reason that periodic overfeeding may help reverse this, favourably influencing hormones (such as thyroid hormones and the appetite hormone leptin) and increased energy expenditure, sending signals to the brain that it doesn’t need to downregulate metabolism and stall fat loss.
  3. Studies conducted to test the effects of exercising before or after a big meal show that exercising after a meal burned more energy, and more so than exercising beforehand. Low intensity exercise will also have an effect (compared to no exercise at all). Therefore, regardless of whether you go for a gentle walk on the beach or on Christmas day or a more vigorous game of backyard cricket, it is all beneficial. That said….
  4. …if it’s not possible to do that, then any activity is better than none! Exercising prior to the meal to deplete muscle glycogen stores and activate proteins that help deliver glucose to the muscles will result in hormonal changes favourable for fat loss. The upshot of this? More calories used to restock and less hanging around to be stored as fat. Resistance training focusing on movements that recruit both big and small muscle groups (think squats, deadlifts, shoulder press and chin ups) or high intensity interval training are your best bet: time is money this time of year and you’re going to get more bang for your buck. Of course, if you’re an endurance athlete, then doing your long run or cycle will also suffice!
  5. Take advantage of the ‘second meal effect’: the hormonal response to your Christmas dinner will be improved if the meal before was based around an abundance of non-starchy vegetables (fibre), good sources of protein and a lower overall glycaemic load. You know, the kind of meal you might normally eat. It’s easy to do this around this time of year: think barbeque meats and salads, an omelette filled with feta cheese, pumpkin and asparagus, or a quick chicken stirfry.
  6. Psyllium husk. Research has found that around 20g psyllium husk (in water) 3 hours and immediately prior to a meal can have a gastric emptying and appetite reducing effect for the next 3-6 hours. While it’s tempting to think that this could be useful for long term caloric control and subsequent fat loss, there is no good evidence to support an effect on either of these. However if the additional fibre can make you feel less hungry and you’ll be less likely to eat as much then you’ve got nothing to lose by trying it, right? (And popping this into your breakfast meal or smoothie is an easy way to boost fibre intake and enhance that ‘second meal effect’).
  7. Fill your Christmas dinner plate with protein, fat and vegetables first, then think about your starchy sweet options – again, super easy if your table is filled with lamb, turkey, ham, vegetables – and aim to finish these before contemplating the dessert table. Minimally processed foods are more filling and will produce a lower blood sugar response, and let’s face it: it’s a lot harder to overeat on the pavlova if you’ve filled your plate with foods that boost satiety. Added bonus: you’ll be less likely to fall into a food coma and more likely to have more energy for some after meal activity (see #2).
  8. Chew your food properly. This is something you should do regardless, obviously, but it’s always good to be reminded of the basics. Not only will this help you digest the nutrients more effectively (minimising the amount of discomfort you might experience after a meal), a meta-analysis of studies looking at mastication (the scientific name for chewing. I know) found chewing your mouthful of food 40 times leads to changes in your gut hormones that favour an increased feeling of fullness and subsequent decrease in food intake later in the day. In addition, chewing is related to reduced stress hormones and increased alertness. These hormonal changes will change your hormonal and potentially your emotional response to food, and the increased cognitive functioning may help you make better decisions. Overall, this may help you feel relaxed about what you eat and less likely to overeat.
  9. Have 3-5 bites of the delicious foods you have on the Christmas table. While you might think that you want to finish the Christmas pudding and the pavlova, chances are, if you’ve followed some of what I’ve suggested above, you’re not going to be that hungry anyway. Does this mean you should miss out? Of course not – however practically speaking, the level of satisfaction derived from higher fat and higher sugar foods is transient – the last bite is never as delicious as the first. I could also add here to choose between the Christmas pudding or the pavlova (as research shows an increased variety of food increases overall intake at a single meal) but I’m not convinced this is a good strategy at Christmas for some people! This could potentially lead you to feeling deprived – deprivation does no one any good at all. Instead, savour every bite of the food you want to be eating, and really enjoy it.
  10. The day after Christmas? Get up and move around. Low level activity (and structured activity) is going to make you feel physically and psychologically better. And what of the food? My best advice for anyone looking for mitigate fat gain around Christmas is to not let Christmas day turn into Christmas week. So, clearly, I’d recommend NOT finishing the trifle off (sorry to be a Christmas leftover Grinch!) You are much better off having leftover cold meat, salads, perhaps some cold jersey benny potatoes (there are health benefits of these you know!) However, if you decide you want leftover trifle want to, then own it and don’t beat yourself up for it! Nutrition goals are not gained or lost in one meal or even four meals. Consistency is key, and it’s what you achieve over the course of the year that is most important, not what you don’t do over a few days.
  11. Jump back into your usual routine ASAP – if you need help with this, head over to my website for the perfect solution to get you back on track.
  12. Don’t weigh yourself if you’re tied to the number on the scales. Overeating will increase your carbohydrate stores and water stores, so you may naturally weigh more the next day and it can take a few days to return to baseline levels. For some, it might take a few days to Intellectually you know this, but it doesn’t change how you might feel about it. If the scales are your choice of measure, then wait at least four days before jumping back on them. That said…
  13. Aim to maintain, not lose, over the next two or so weeks. This doesn’t counteract what I’ve suggested above, however if fat loss (and weight loss) is your goal, I honestly think that it’s easier on you to decide not to focus on that right now and remember it’s normal for there to be peaks and troughs. Feeling comfortable about this means you’re at a place where your attitude towards food is less about rapid weight loss (you may have been there, done that) and more about health. You can still have an overall goal of losing body fat with this mindset – and will likely be far more successful in the long run with it.
christmas-is-coming

Obligatory Christmas-related body composition picture

Do you need to snack? Here’s 31 ideas just in case (and because you’re awesome).

Sometimes you just want some new ideas. Or it’s a day where you just feel like mooching around and making a few things in the kitchen.

Snacking. As I said earlier this week on Facebook, I’m not a fan of snacking for most people as it often means they haven’t eaten properly in the previous meal, thus their need for a snack is due to roller coasting blood sugar levels which affects their stress hormones, energy and mood.

However, sometimes you just need to snack. And if you’ve eaten what you normally KNOW is a balanced meal with plenty of vegetables, a good hit of protein and some fat, but still feel hungry – then you should probably eat. And if you’re not sure what a balanced meal looks like, then check out Jamie’s blog discussing the Heart Foundation’s take on paleo – he outlines what his meals look like. Pretty simple. (And do read the whole post – it’s GREAT).

Ignoring your hunger cues is not good in the long term – yes, even if your goal right now is to lean up, if you’re eating well and exercising appropriately, then it’s likely your muscle mass is increasing and you need to feed it! Don’t use the scales as a guide to your progress – this is gravitational pull – nothing more. In the last 6 months I’ve gained 10 kg to help restore hormonal equilibrium to my over-stressed body – and while on paper it might look like a lot, visually it’s not what you would imagine it to be, as I’ve kept up weight training and gotten a lot stronger. Of course I’ve got more body fat, but I’m a lot healthier too because I’ve got more muscle; it’s had the opportunity to grow as it hasn’t been broken down to use as fuel (which can happen when you’re over-stressed). The scales tell you nothing about the composition of your body. To under fuel (even when trying to lean up) would put your body in a catabolic state, stripping muscle and potentially bone too if you go too low in calories (protein is the major component of bone, you know).

The more you listen to your body and NOT eat to a schedule, set calorie number or macro nutrient goal, the better you will be at at figuring out what your body needs. For most people, we lose this ability at a very early age, because we are told to ‘eat everything on our plates because there are starving children in Africa.’ I feel sorry for parents actually, as almost everyone I know blames their parents for a certain lack of intuition around their eating. It’s not their fault. They were told the same thing.  The good news is, though, is that it’s not irreversible. We just have to start being more aware of what we eat (processed food which is quickly digested, low in fat or protein and not satisfying), how we eat (fast, slow), where we eat (at the table? in front of the TV?) and how much attention we are actually paying to what we eat (device use, TV etc). Here’s some quick tips about mindful eating. You can retrain yourself to listen to your body. It just takes time and effort, but it will be worth it. I’ve just ordered this book too – I’ve heard great things about it and think it will be a really valuable resource.

So back to snacks. Muesli bars, low fat fruit yoghurt and snack packs of Snax crackers are going to leave you hungrier than before you ate them. They are developed to provide the sensory pleasure to your brain that makes you want to eat more (called a Bliss point). They are also high in processed carbohydrate or sugar (especially that fruit yoghurt, these new yoghurt pouches have 4 teaspoons of sugar, around 3 of them from added sugar) which are just best avoided.

Here’s 31 other ideas in case you need some more inspo.

  1. A couple of hardboiled eggs (boil a dozen at the start of the week and make your way through them. They’ll last a good 5 days unpeeled).
  2. A couple of cooked chicken drumsticks (meat that is closer to the bone is far tastier and there are far more nutrients than just pure muscle meat).
  3. Half an avocado, seasoned with salt and pepper.
  4. Around 40g cheese (not Edam. Unless you really enjoy it! Full fat dairy has many important health benefits which for some reason got overlooked with the updated food guidelines. Didn’t they read my blog?
  5. Meatballs – make these and freeze in single serve packs to have an easy go-to snack. Try my sesame miso meatballs.
  6. Almost 4 ingredient chocolate chai brownie. No sugar added at all (I promise).
  7. Raspberry coconut berry bites.
  8. Lemon coconut lunchbox treat. Again, no sugar was harmed in the making of this deliciousness.
  9. A scoop of protein powder with minimal added crap (such as Clean Lean Protein, Vital Health, Balance Natural Whey powder) + ½ cup of full fat Greek yogurt topped with berries. There are many better quality protein powders now available on the market. And while protein powders aren’t my go-to for every day eating, those people who are more active and require protein to support their lifestyle, OR for people who for some reason can’t or don’t eat animal source protein, they can be a good addition to the diet. However there are many CRAP products out there, with a lot of additional fillers, preservatives, additives for flavour, thickeners etc. Check the ingredient lists.
  10. Half an avocado with 1/2 can salmon mixed in, lemon juice, salt and pepper.
  11. Steam some greens (broccoli, brussel sprouts, beans) + drizzle with 1-2 tablespoons of olive oil or butter, add salt and pepper.
  12. Vegetable chips (bit of prep) but thin sliced beetroot, carrot, parsnip, tossed in bag with 2 Tbsp olive or coconut oil + spice of choice OR salt/pepper – baked in preheated oven of 170 deg (350 deg far) for 10-12 min.
  13. Tamari almonds from Alison’s Pantry. These are dry roasted, unlike many that you find that are roasted in vegetable oils.
  14. A handful of Pure Delish cereal (look for 10g/100g or less sugar per 100g) – I love this cereal but to be honest, as a breakfast I’m not going to recommend it as a go-to. I think the brand itself is great, and perfect for tramping/camping as an easy breakfast option. But if you want to ensure you’re not going to go hungry, start your day with a bit more protein. This would fill you up but it is easy to over eat in order to feel satisfied.
  15. The only plant that would survive a nuclear holocaust chips, like these Ceres Organics ones. Hello. Delicious, but wow – expensive! Obviously super easy to make these yourself (many delicious ways to do this).
  16. Kelp leaves flash fried in coconut oil with salt (a great source of iodine, a mineral important for our thyroid function which isn’t easily available in the food supply for people who don’t enjoy seafood). This kiwi (and local to me!) product is seriously tasty.
  17. Dried meat snacks (Biltong, bier sticks) – such as Canterbury I love Epic bars in the States but while some are made with quality NZ meat, they aren’t available here. It’s hard to come by a brand which is minimally processed, so definitely read the ingredients list. Jack Links (despite the great radio adverts which I think are awesome – is NOT a great product. When you try Canterbury V Jack Links, you can taste the difference too – alongside the addition of preservatives other than spices and salt, it is a sweeter product, with 20g of sugar per 100g product, compared to between 1-3g per 100g for Canterbury.
  18. Crackers free of grains, such as Little Bird or Flackers – or make your own. Super simple and a lot cheaper too. There are a lot of variations to these, here’s mine.
  19. Apple slices layered with a tablespoon of peanut butter + 1 tsp chia seeds mixed through
  20. Meedjol date sliced lengthways, with salted pistachio nuts stuffed inside. This is small and not at all lower carb. Delicious though.
  21. Large tomato, scoop out middle, crack an egg in, grate some parmesan cheese, bake in a 180 degree oven till egg is cooked.
  22. The Vegery snack wraps: hello delicious! These would be a great lunch on the go or for a snack. Try the apple and coffee one with some peanut butter and grated carrot. Delicious.
  23. ½ cup cottage cheese + ½ small sliced banana + a handful of walnut halves.
  24. Rice paper (which has been dunked in warm water to soften, then patted dry, wrapped around sliced avocado, a slice smoke salmon, cucumber, grated carrot, snow peas.
  25. Lightly toast a handful of sunflower seeds in a pan, then pop some into a pitted avocado half, salt + pepper. Delicious change of texture.
  26. Cheese + sliced red pepper sliced wrapped in ham that has been sliced thinly off the bone.
  27. ¼ cup hummus (ideally home-made, like Jamie’s one, he is awesome) + teaspoon of pesto in bottom of jar, carrot/cucumber sticks standing up in them. Try to choose a pesto that has an olive oil base, such as this Genose one – not one that is made on a canola oil base.
  28. Apple slices cooked in coconut oil and topped with haloumi, a’la Sarah Wilson style.
  29. A leftover sausage, split into half lengthways, with some cheese grated into it and mustard, heated in microwave.
  30. A slice of my tahini chia loaf with avocado. Yum.
  31. 2 squares of 90% Lindt with a teaspoon of almond or peanut butter. Decadent. You’re worth it.

And I’ve plenty of other ideas where these come from. If you would like more individualised help, check out my services page or sign up to my online nutrition coaching system – it’s free for 28 days for you to try!

snack

PC: www. revive.ca

An endurance athlete’s ‘real food’ success story: making it work for you.

I got this email this week from a client that I have worked with since just before mid-year. She is an endurance athlete that came to me as her overall energy levels were low and she was carrying a few extra kilograms that she wasn’t used to.

We chatted through not only nutrition but lifestyle-related changes that she could make to help support her busy lifestyle. This included changes to her diet, additional supplemental support, working on sleep-related behaviours and finding the middle ground between ensuring adequate energy levels and losing body fat to a level that was sustainable and achievable. You can appreciate this is a delicate balance! I discussed with her that when we sorted her energy levels, the body fat loss would take care of itself – she was aware of this and that her energy levels were the priority.

As an endurance athlete she often trained at both ends of the day and came home late, stayed up a little later than she thought she should, and relied quite a bit on carbohydrate-based choices such as bread and cereal to boost her energy levels during the day. While she didn’t recognise it, I immediately flagged this as one of the reasons she was feeling exhausted. She was also hungry a lot, eating at multiple times during the day. This was another indicator that her food choices were not geared towards an optimal balance of good quality carbohydrate, protein and fat. A detailed discussion on her diet proved this to be true.

This client was very motivated to feel better, and took the suggestions that I made and found a way to work them into her lifestyle. We had four sessions together, the last being just before a race that she was doing – the first one for her in a while.

I asked if she minded if I shared her email – she was happy for me to do so.

“Thanks for the item on Thyroid on Fitter Radio this week – it was really helpful. Good to know low thyroid is not something you are necessarily stuck with for life.

Following our catch-up at the end of September I just thought I’d update you with how things have gone since then, and where I have found a really comfortable place with training and nutrition.

Update:

So in summary, I performed well at my last race and was very happy with my placing in my age group. I really noticed that getting extra sleep made a big difference to how I felt, two nights before the race I had 9 hours and felt amazing the next day.

My weight has stabilized at around 53kg so I think this is possibly the happy place for my body, and it’s the same as it was a couple of years ago when I was running at my best.  I feel good at this level and I’ve figured out how to keep it there – for me it’s:

  • at least 7.5 hours sleep;
  • not eating late; and
  • doing some kind of activity in the evening, even if that’s just a walk.

Food wise, what seems to be working and manageable is:

Prep: (crucial to ensuring that I’ve got options available during the week):

  • Bulk making a week’s smoothies at the weekend, then freezing and using during the week
  • Ordering Primal Kitchen for weekday lunches and weekend main meals
  • Making a few wraps at the weekend for weekdays when I do something straight after work. For example, Farrah chia wrap* with Vital Vegetables Slaw, lemon juice, a flavour (Thai spice mix, peanut butter or salsa) + a protein such as smoked salmon or chicken

*yes I know it’s has wheat in it and is a carb but it seems to give me enough energy/and is practical – if I eat fewer carbs than I am I don’t seem to have enough energy.  I have tried other things instead of a wrap like cabbage leaves/sushi sheets/… but they just don’t work as well, they fall apart. The thing that does work is the Vietnamese rice paper wraps but they are very fiddly so I would tend to buy the Farrah wraps instead – very good place in central Wellington to get them! 

Breakfast – usually 5:30-6:30 depending on day

  • Smoothie and a hot drink + a spoon of peanut butter – I usually make the smoothie quite thick and eat it out of a bowl with a spoon!
  • If I’m doing something hard-ish like a swim squad or a run/bike then I have something else too. This tends to be either a sachet of plain oat porridge with the smoothie on top, or 2 hard-boiled eggs with some salt (or on a race day 1-2 x banana depending on length or race).

Mid morning – usually have a coffee with rice milk but don’t need to snack much now. If I do it’s 1-2 Brazil nuts

Weekday lunch – usually eaten around 11am-noon

  • Primal kitchen – 1/2 a warrior size shared with partner + handful baby spinach
  • 2 squares of dark chocolate and maybe a couple of strawberries.
  • Raspberry white tea

Mid afternoon – usually have a Redbush tea with rice milk but don’t need to snack now. If I do it’s a carrot and maybe a few almonds.

Weekday dinner – on days when I do something around 5 or 6pm in the evening, I just eat this around 4pm which seems early but it gives me fuel for the activity then I don’t need to eat a meal later. This way I get a semi-fasted thing happening (as per train-low principles) without it feeling hard. And it means I don’t eat a bunch of rubbish in the afternoon. So it works!

  • Wrap
  • 2 squares of dark chocolate
  • Redbush or green tea

Evening – Usually have a hot drink (not caffeinated), and maybe a swig of wine or my partners beer, but I don’t need to snack as much now – if I do it’s because I’ve just been for a hard-ish training session or MTB ride, and, something like a gold kiwi and few nuts does the trick.

Weekends, similar but we have Primal Kitchen in the evening but I try make sure we eat early, like by 6. For lunch something like sardines on toast if at home with salad, or eggs on toast if we are at a cafe.

Overall

It’s working well and although probably to you getting Primal Kitchen for most of our main meals will probably seem like a bit of a cop out!! But actually takes the stress out of everything – otherwise I would end up doing all of the thinking ahead/planning for both of us on food and basically end up spending more of my free time on it which to me wouldn’t feel fair! (My partner is wonderful but he just isn’t as organised as me and has lean genes and the fastest metabolism on earth so can eat anything. To him, super healthy food isn’t so much of a priority). I think it also works out the same cost or cheaper, definitely frees up some time and makes logistics easier. I’m sure at some point in my life I’ll enjoy doing more food prep and cooking more but this works right now and keeps the balance of effort fair!**

I am planning on giving up triathlon after this summer and just focus on running, mostly trail running and doing other stuff I enjoy for fun.

So, that’s it! Thanks for everything and your podcast, the whole experience of getting nutrition consultation has been a really positive one and the result for me has been to shift a good couple of kilograms and change my mental attitude in a very positive way.  🙂 ”

You can see from the discussion of her food choices, her diet isn’t low carbohydrate per se – though it is definitely LOWER in carbohydrates than it was. There is a lot more protein here than what she was having, and overall the nutrient density has improved.

Overall I think this is such a good ‘real food’ success story and that’s why I asked if I could share it. Does she eat ONLY non-processed food? No – however it’s all about context and finding the middle ground with what can be achieved in the context of the individual’s lifestyle.  That, to me, is success. 🙂

Merry Xmas.

 

**to be clear, I don’t think that getting meals from a place like Primal Kitchen (or ordering through My Food Bag etc) is a cop-out at ALL. I think it’s a smart strategy to help people meet their nutrition goals and not fall back into bad habits that could contribute to poor overall health status. It’s really interesting here that it works out MORE cost effective too. It saves on buying food that they would have to throw out as they haven’t found the time to cook it. It also saves the temptation of just having toast or cereal in the evening, or a sandwich that doesn’t provide enough protein and important nutrients. Primal Kitchen is a great choice.

 

A few quick thoughts on the Ministry of Health Eating and Activity Guidelines for Healthy Adults

After over a year since the Ministry of Health asked for submissions to the draft food guidelines, they have finally announced an update. Undoubtedly they were waiting for the lead taken by the US who are in the process of updating theirs and, looking at ours, it’s a shame that New Zealand didn’t man up and take the lead from Brazil last year, who focused not only on food but non-food related factors related to eating behaviour, such as the eating environment, the social environment and food advertising. Anyway.

As in the first draft, there has been little more than just wordsmithing of the existing guidelines that were last updated in 2003 in this new document, the Eating and Activity Guidelines. While there is a paragraph on the end that recommends choosing ‘whole food’, (which is great, I do really like this), for the most part the guidelines remain largely unchanged from the existing ones and therefore aren’t in line with that recommendation.

While there has been an extended period of time between the original draft and now, and the guidelines say they are based on best available evidence, to my mind this actually is NOT evidence in some areas. As part of the Human Potential Centre we wrote a submission to the Ministry of Health and provided them some of this best available evidence. This hasn’t appeared in the final update. While unsurprising, it is still a bit disappointing.

The full guidelines are here and I just thought I’d give a quick summary of where I feel the Ministry could have improved the guidelines for the health of the population.*

Enjoy a variety of nutritious foods every day including:

  • Grain foods, mostly whole grain and those naturally high in fibre

Pasta and noodles and couscous and cereals aren’t whole grains. They may have been whole grain once (as they are grain products!) But they are FAR from whole grain despite what it says on the packet. Sorry. Regardless of whether they say ‘whole grains’ or not, there are few whole grains in the diet. Barley might be one. As Prof Mann from Otago has said ‘most wholegrains in the food supply aren’t intact and are equivalent to a bag of glucose (read this here for a dietitian’s view on the post – and then check out who his clients are or have been….cough cough).

With this in mind, and with two thirds of New Zealander’s categorised as overweight or obese, a growing number of people being diagnosed with pre-diabetes and type 2 diabetes (and many more estimated undiagnosed) it is perplexing that there is a focus on foods which are as nutrient devoid as the packaging they come in (i.e. pasta). Not all carbohydrate sources are created equal, and your naturally occurring carbohydrate sources such as potato, kumara, yams and fruit are far more nutritious sources of carbohydrates for people who can tolerate them. It’s not about ‘no carb’ – it’s about quality carbohydrate. The recommendation to include pasta, cous cous, bread and cereals –processed, refined carbohydrate foods – is in contradiction to the awesome recommendation to choose whole foods.

  • Some milk and milk products, mostly low and reduced fat

This is NOT the most up to date research. Many many epidemiological studies support the use of full fat dairy being beneficial for weight management, heart health, gut health in all age groups. Ministry of Health is scared to say ‘blue milk’ as it contains saturated fat (in context of whole food diet in normal amounts, this isn’t an issue.’ MOH should read my blog post on why full fat dairy has important health benefits that can’t be gleaned from low fat. And…. Full fat dairy is far more satiating than low fat. We feel fuller and are able to better manage blood sugar levels and with it mood, concentration and overall energy. We’ve been buying into the low fat message for far too long and it’s about time we kicked that to the curb.

  • Some legumes*, nuts, seeds, fish and other seafood, eggs, poultry (eg, chicken) and/or red meat with the fat removed (Eat less than 500 grams of cooked red meat a week.)

A large proportion of New Zealanders are both iron and zinc deficient and red meat is the richest source of these nutrients, along with fat soluble vitamins and antioxidants such as Co-Q10 which play important roles in the health of our cardiovascular, digestive and musculoskeletal systems. Most dietary iron comes from breads and cereals which contain nutrients which bind iron and prevent absorption. There has been the recent IARC report suggesting that red meat is a carcinogen, and while it’s important that red meat intake is moderated to a palm size portion as part of a meal, it’s good to be aware of the critiques around the red meat issue (such as this and this). I do wonder, though, if there are differing health effects in populations eating red meat in places such as New Zealand, where our beef and cattle industry (predominantly grass fed, no antibiotics or hormones) is quite different from the hormone, grain-fed, antibiotic administered environment of that in the US.

In addition – as you know, it’s the processed meat that we need to be more mindful of. Luncheon and saveloys and chargrilled (burnt to a crisp) sausages on the BBQ should be avoided.

  • Choose and/or prepare foods and drinks with unsaturated fats instead of saturated fats (SAFA).

We’ve been over this a LOT I know – check this out and this out. Abnormal amounts of anything is going to tip the balance in the wrong direction health wise, especially in the context of a diet that is also high in refined carbohydrate. It can also be problematic for people consuming large amounts in the context of a real food, low carbohydrate diet actually. So it is individual. However there is a difference between consuming ridiculously large amounts (i.e. a bulletproof coffee for breakfast alongside bacon and eggs fried in butter) and encouraging people to choose butter (a minimally processed food) instead of margarine or other industrial seed oil spreads (highly processed) to sauté their green beans in.

In addition, while the guidelines say that it’s beneficial for heart health to replace saturated fat with polyunsaturated (PUFA) fat, I’ve asked some smart people about this and replacing SAFA (or any fat) in the diet with PUFA may only beneficial when the diet is deficient in nutrients such as antioxidants provided by the seed oil, or if the diet is deficient in PUFA (never really seen in New Zealand. Further, the real benefit comes from long chain omega 3 fatty acids (from fish for example) rather than seed oils, which are certainly beneficial for health, including heart, brain and vascular health.

So… while it’s great there is the inclusion of the paragraph that encourages the consumption of real food that is minimally processed (and on that most people are in agreeance), the continual promotion of grain-based foods, low fat dairy and plant-based polyunsaturated fats such as seed oils goes against this recommendation. I don’t know if this paragraph is merely a nod to the growing awareness the consumer is having with regards to their food (rather than a genuine recommendation) or a lack of understanding of what ‘minimally processed’ means. It feels like they have their feet in both camps, but it could only serve to confuse people who are navigating an already confused food environment.

*someone else much smarter and more articulate with more time could probably do a more indepth review.

What this nutritionist ate on Wednesday.

So after the Business Insider profiled the typical diet of a nutritionist this week, I got a number of people asking to see what I ate in a day. Happy to talk you through the photo essay that represented what I ate on the following day, a Wednesday. It’s a fairly typical ‘non-typical’ day for me. I have busy client days on Tuesday and Wednesday and if I’m not that prepared then it can end up a bit all over the place (as with most people). However I wanted to be genuine with it and not stage the perfect day. Because I don’t eat a perfect diet! Yes I follow the dietary principles that I advocate, but am pretty….normal?! If you follow me on Instagram then you’ve seen all of this before. What follows is going to be of no interest to anyone who isn’t interested in food or my general musings/setting the scene.

A bit of diet preamble: I would describe my diet as low carb,  healthy fat (LCHF). Not low carb high fat – the hangover from being an overweight teen/young adult and from preaching the low fat guidelines up until around four years ago. What does this mean? It means that if you come to my house for dinner then I’m unlikely to serve all of the vegetable dishes swimming in butter, cream, cheese or olive oil.  In fact, that kind of grosses me out to be honest. You might get one vegetable side dish like this. I will also typically drink my coffee black unless I feel a bit on edge for whatever reason, and I will have it with cream – I’ve tried to find some literature to support the idea that cream dampens down the cortisol response of coffee (which makes sense to me, as caffeine and other constituents of coffee stimulates insulin and cortisol) but have yet to do so. It also means that I no longer freak out if someone serves me a meal that DOES have the vegetables swimming in butter or coconut oil (and I will probably like it).  It means that I cook curry-type meals with coconut cream and not yoghurt, that I am no longer afraid to use more than a teaspoon of coconut or olive oil when I cook, that I add fat to my salads by way of mayonnaise or pesto. That I snack on cheese and that I add nuts and seeds to salad. That I don’t purposely buy food that has had the fat removed.

This may not be your LCHF diet, but for me it’s the healthy addition of fat in normal amounts (on my plate at least). If I was keto (as I have been before) then clearly this would be different.  It’s funny, there’s always backlash when I post a food that is (naturally) low in fat from the hard-out LCHF’ers. I use my ‘I know better than you’ nutritionist stance to remind them LCHF is a dietary pattern, not a food category. It doesn’t mean that every food you eat should be low carb, high fat. I prefer fresh and crisp, light and colourful, and I probably eat more of a ‘Zone’ type diet actually (if I was going to ‘label’ it in regards to macronutrient content). I haven’t put my food intake into an food database analysis to check this – but in my job you pretty much know things like calories, fat, protein, carb content of what you eat. Just like a personal trainer knows what muscles they are working when they do a set of mountain climbers. You don’t need a database to tell you the basics.

Anyway: this is what I ate on Wednesday:

  1. A tribute picture...forgot to take one at time so I staged this. You get the drift.

    A tribute picture…forgot to take one at time so I staged this. You get the drift.

    Up at 4.40am (yes, early! I channelled my inner elite athlete or morning radio host here) to do a longer run before an early client. I had a coffee (instant – Moccona. I have a Nespresso that sits on my bench that gets little use) and some coconut butter. I don’t always eat before a run, I base it on how I feel more than a schedule as such. Sometimes I eat before an easy run, sometimes I go fasted before a long run. I have coffee before a long run or a harder effort, and sometimes I have a teaspoon of coconut oil with the coffee. Alongside it, not in it. Not tablespoons of it blended with butter and labelled ‘bulletproof’, just a small amount. Perhaps more psychological than anything else. FYI this run isn’t a ‘long run’ in runners terms, but as I’m building up from Gold Coast many months ago, it was longer than normal.

  2. Sometimes I put psyllium husk in it. Not today.

    Sometimes I put psyllium husk in it. Not today.

    Two glasses of water, one of them with vital greens in it. The bonus of writing down what I’m eating is that I’m thinking about my water intake! (Women particularly shouldn’t just rely on the thirst mechanism to encourage drinking – while drink to thirst might be approrpriate for men, hormonal differences mean it may not be true for women. Anyway. Water FTW*

  3. It's v cool to ensure your feet are in pictures too right now.

    It’s v cool to ensure your feet are in pictures too right now.

    This is coffee – my travel plunger from Kathmandu that I’ve had for years AND LOVE IT. Yes it probably contains enough caffeine for 4 shots in here (!) but it is actually just for me. Sometimes I finish it, sometimes I drink just half of it. My question is: if it was meant for more than just one person, why put a sipper lid on it?! This coffee experience has ruined others for me though, as I demand a strong coffee, and like a lot of volume. Alongside this is a grapefruit custard thing that I’m testing as part of recipe development for my online nutrition coaching members. ½ grapefruit, an egg, ½ cup coconut milk, 2 tsp Great Lakes gelatin, 1 tsp psyllium husk. I also had a hardboiled egg alongside it. And (not shown) ½ a Canterbury bierstick (sorry I ate that before I photographed it). FYI The Canterbury brand has no nasties and, while sugar is in the ingredients, it is minimal – maybe 1.3g per 100g.

  4. Love this straw.

    Love this straw.

    Off to the Go Healthy Superfood launch. Get handed a smoothie tester made by one of my food heros Kelly Redmond (bonnie delicious blog). We have bonded via Instagram over a shared love of nutrition and health podcasts and she is as much of a geek as I am. The snoothie had cacao powder, date, almond milk, coconut water (I think?) and possibly another superfood super powder. I have about half of this. I’m not that enamoured by coconut water actually, so just put it to one side. I also have a couple of glasses of sparkling water.

  5. We've got zoodles, vegetable dips, raw cookie, a cacao brownie and some chocolate mousse.

    We’ve got zoodles, vegetable dips, raw cookie, a cacao brownie and some chocolate mousse.

    The recipes that we made as part of the launch. A tasting plate and there is no size distortion in this picture. It’s a small plate. FYI recipes developed by Kelly and Mon from The Snack Pack – she’s the creator of Amazeballs and has made a lower sugar Amazeball (a woman after my own heart). I’m not a big fan of raw treats that are heavy on honey, dates and the like – obviously from the ‘health halo’ perspective of ‘no added sugar’ but I’m mentioning it here not from a zealous nutritional stance, but just a taste preference actually. Another cup of water.

  6. IMG_1190Back up to the clinic in Ponsonby to have a quick snack before clients. Have a small cucumber with a couple of eggs. I also have a glass of water here. Normally I would have a salad actually, but I wasn’t sure if the launch was going to be lunch, or if it was going to be smoothies, or completely sans food, so I prepped some additional food just in case. Yes, those counting would see this is four eggs in one day. I don’t always eat four of them (as I try to vary my protein), however I do love them and they are super easy to just eat like this, so it’s not a major. This isn’t ‘lunch’ per se as it’s not big enough to be a meal – more like (along with the tasting plate and below) one of a series of snacks.
  7. The zucchini in a smoothie is an idea from Sarah Wilson. Makes it smooth and thick and adds vegetables. #winning

    The zucchini in a smoothie is an idea from Sarah Wilson. Makes it smooth and thick and adds vegetables. #winning

    Home to have a smoothie as the random eating pattern has made me hungry today. Usually I wouldn’t normally snack this often, and more often than not I don’t snack  – but if I’m hungry then I will eat. I’m also thirsty so this is perfect. It has cacao powder, zucchini, a cup of almond milk, a tablespoon of protein powder, some psyllium husk. I also have ½ a boerwors stick (found this Mrs Grills no nasties one at my local fruit and vegetable shop. Really hot though!!)

  8. IMG_1196I meet friends for a quick drink before dinner. I generally have 1-3 glasses of wine across the week. Not normally on a Wednesday.
  9. The usual.

    The usual.

    This is pretty standard and I love eating like this. Leftover chicken with assortment of vegetables (brussels, carrot, pumpkin, tomato, zucchini, red cabbage, avocado, almonds, carrot dip and babaganoush (both homemade), homemade mayonnaise and Be Nourished Ruby Raw Kraut. If not chicken (and rarely chicken breast) then it will be beef (mince, burgers), salmon (smoked, fresh), pork (belly, mince), lamb (roast, mince), liver (chicken or beef). I very rarely have vegetarian meals (unless doing some recipe development) and my days at Weight Watchers has put me off The Stirfry for life. It would be a rare event where (at home) I wouldn’t have a salad of some description. Weirdly I wouldn’t have canned salmon, tuna, eggs or sardines for dinner. Nothing wrong with that though – it’s almost like they aren’t on my radar past lunch. Of course if you serve them to me as part of a meal then I’m sure I will enjoy it immensely. I don’t often have steak as I have little confidence around cooking it. I’m no chef – more a food hack.

  10. IMG_1201After dinner treats. 99% of the time I eat a sweet treat after dinner because I enjoy doing it. This is a couple of squares of chocolate and some leftover genuine sugar free treat I made which is seriously delicious. I would often have some peanut butter and coconut after dinner if not chocolate. Yes that is a Starbucks cup. A different one from the one at the start of the day. I love these as they are big and hold a good volume. And cute too. I have a San Fran, a New York and a Los Angeles one.

So there you have it. Nothing was staged, this was my food for this day.  Unlikely to be interesting enough to go viral or to be picked up by a digital magazine (:-) – I mean these pictures are pretty dire even by MY standards). It reflects an ‘atypical’ day but gives you an idea of the choices I make on a day to day basis. I don’t avoid dairy but there’s none in my food intake for this day. I would definitely have a bigger lunch on a ‘typical’ day. I don’t avoid fruit either but I would probably eat more fruit during the summer months. I can’t think of any other disclaimers to add other than, like all posts such as these, it’s not up here for you to emulate (like I said, it’s not perfect! Not that I expect you to be perfect) as we are individual as to our nutrient, energy, meal, allergy requirements. General tips would be:

  • Include protein in all meals and snacks
  • Add fat for satiety and/or include fattier sources of protein
  • Your better sources of carbohydrate are always the starchy (potato, kumara, peas, corn) and fruit as opposed to pasta, bread, crackers etc. Your requirements for this are on a sliding scale from ‘none’ to ‘fist- 2 fist size’ depending on activity, metabolic flexibility (ability to burn fat as a fuel source), metabolic health, energy, mood….
  • Include vegetables where possible and I know you’re thinking Try for 5 or 5+ a day. Back yourself. Why not 8?! Your meal ideally would be based on an abundance of vegetables. As those over on Instagram like to boast #morevegetablesthanavegetarian

* FTW = for the win

A real food success story.

I love a good Real Food success story – and Julie has a great one. She has happily let me post it here. Over to you, Julie.

My name is Julie, I’m a 50 year old nurse, and Neale and I are coming up to our thirtieth wedding anniversary this year. I have four children and three grandchildren. While not being excessively overweight in my teens, I lived in a dieting environment with a mother always going on a diet “on Monday”. Food was always on my mind, the more I ate the more I seemed to want to eat. Four children and seesaw weight loss and gain followed. In 2002 I was heaviest I had been and a friend introduced me to the high protein low carb eating style and the rationale behind it.

The realisation that I had a high insulin response to carbs was liberating. I had always been constantly puzzled about the fact that no matter how much cereal and fruit and trim milk I ate for breakfast, by mid-morning I was ravenous, foggy headed and wanting to have a sleep. No one else seemed to feel like that and I concluded I was an undisciplined pig. If I was trying to lose weight and went to bed starving, that was a triumph. But the weight went back on – that old familiar story. So I read “The Protein Power Plan” and tried that for about a week and went through carb withdrawal complete with the headaches, moodiness and brain fog. I took that book back and she gave me “Enter the Zone” and this is when the light switch really went on and the liberation of knowing my response to carbs was not my fault allowed me to gain some control.

I counted blocks to the gram, lost weight, felt amazing and thought I could do this forever. And I did always continue to try and follow the very sound principles of eating in a balance of fats, carbs and protein to manage my hunger. But I was still eating grains (limited – low carb 2 slices a day with grilled cheese on top) and making choices for my blocks that were still processed and simply started eating too much always thinking “I’ll start again tomorrow” and lo and behold, there I was at the start of 2014 the heaviest I had ever been – again. A friend came to visit on January 2nd 2014. He is an amazing weight lifter and heavily muscled but wanted to lose some weight and he had read about paleo and was following the principles fairly strictly and lost weight fairly quickly. I had heard the paleo term round and about and admit I am guilty of dismissing things I don’t know enough about until it is thrust in my face, so had thought it was just a fad. I thought I had the tools with “the Zone”, I just needed to get my head back around it.

Neale was keen to lose weight as well so the next day we went to the butcher and vegetable shop and stocked up. I wasn’t prepared to give up dairy (again, I thought I knew better and I actually do tolerate dairy just fine, and don’t have as much as I thought I would want) but never ate bread again from that day – I knew it wasn’t my friend, I couldn’t afford to let it in. Do I want it now? Not a bit. Freedom. And I read. I read everything I could; Robb Wolf, Chris Kresser (I find his book is realistic and possible), Melissa and Dallas Hartwig’s “It Starts with Food” and others. I follow Facebook pages and blogs, and found Mikki in the “North and South” magazine at about that time and started following her as well. Mikki keeps it real too which made me realise this is doable. Forever. I still read and search for anything new, because knowing why I am making these changes makes it easier. But I must stress, it just hasn’t been that hard. The weight loss of 30 kilos is a bonus, but was certainly my main motivation in the beginning was because I wanted to audition for “Mamma Mia!”, the stage show. While I was never going to look amazing in lycra, I wanted to look as good as I could!

What do I eat? When I started I ate all the things “allowed” and quite a lot of it so after the initial loss of 7 kg, I stalled. I continued to read and found intermittent fasting. I would skip breakfast – just coffee with a bit of cream – and have around a 16 hour fast overnight. I was surprised at how well I functioned on two meals and consequently eating less (but never starving), the weight started to drop. Meals with adequate protein (palm of my hand) and lots of vege, never skimping on fat (butter, coconut oil, olive oil, avocado) kept me going in peak form. Two or three days a week I would add breakfast. My crockpot is my best friend, I make tons of bone broth which we drink or turn into soup in the crockpot again – kale or other greens, carrot, some kumara or pumpkin, swede (Southland swede rocks!), leeks, celery, whatever is available. Make enough for the week and lunches are never an issue. I have Melissa Joulwan’s “Well Fed” books and prepare as much for the week in one go as I can. I go to the farmers market and prepare vege, chopped, stir fried or mashed. I brown mince in a pan and use that to add protein to my soup. I keep boiled eggs in the fridge. Being prepared is the key and food is simple, often a one pan wonder, but always tasty because you cook in fat and add salt because there is no added salt in unprocessed food. When I cook, I cook plenty so there is always leftovers. I pin on Pinterest. I have a lot of recipes for treats, but in reality I hardly ever make them, because I just don’t yearn for them. But ideas are good. I do make treats for my grandchildren, and feed them a very clean diet. They love my home-made chicken nuggets from The Ancestral Table, and my 18 month grandson loves porridge made with banana, coconut milk, eggs and ground flaxseed. I make coconut flour waffles for waffle toast which gives them extra protein with eggs and added cottage cheese, and coconut flour mini donuts. I buy cheap apples at the market to make apple sauce for sweetening. It’s great to see Nadia Lim’s recipes guiding us to this way of eating as well.

Healing my gut has been important, I make water kefir and of course the bone broth helps. I sleep like a log, I take a magnesium supplement every night, my blood pressure is plum normal and I’m off meds – whilst it was never normal even on meds. I have stopped taking anti depressants, I feel calm and even in my mood. I guess my diet is fairly low carb because it’s hard to eat too many carbs when your main source is vegetables. I eat 1-2 pieces of fruit daily and some starchy vege like kumara. When I first started the Zone, I understood that it worked for me but I was constantly annoyed ( to say the least) that other people could eat bread and a “normal” diet without being starving all the time and not putting on weight. I just don’t feel like that now. I don’t feel cheated, or that I am missing out on anything. Exercise is something I haven’t done with much regularity and that’s just a mental block of mine which I will conquer next.

People ask me what I’ve done. I say I eat clean, I don’t love the paleo label, but at the end of the day if they want to make changes they will listen, and they will want to learn for themselves. A year may seem a long time but the time goes by anyway, so make it count now, not next year. If you want to see obstacles, you will. If you want to make a change to how you feel and ultimately look, you can. And the obstacles become challenges and then you rise to those challenges and you are there, and you will want to learn as much as you can. I eat what I feel like eating now and I only feel like whole, natural, unprocessed food, and continue to lose about a kilo a month. I have a pair of jeans I want to fit…..but the journey is as rewarding as the goal.

julie

Julie’s transformation

The power of consistency (…keep being awesome)

The best piece of advice I received when I was completing my doctorate was from friend and colleague Erica. Like many people, I was working full time and studying at the same time. While allowances within my job were made for me to carry out the research, there were times when the demands of the teaching superseded any ideas of blocking out time for the PhD. Erica advised me to spend an hour each day working on my it, non-negotiatable. Obviously there were days and weeks that would be devoted to focus solely on the thesis, but even on the days where I couldn’t imagine there would be time to complete anything useful, I spent an hour on it. Though I am a person who works much better to a (looming) deadline, following that piece of advice was the best thing I could have done. On the days that I thought I was just opening up my computer, flicking through some statistical analysis information and perhaps running two or three statistical tests, I took comfort in the fact that spending the hour in that time meant it was one less hour I had to spend at the end of the road. However short or unproductive it could have felt, it was more productive that not doing it. This consistent practice got me to the end of the PhD journey in relatively one piece.

The power of consistency. Winter is a good time to reflect on the ability of this to keep you on track with your health-related goals. Remember how awesome you were? Getting outdoors for a run, making salad as a staple for dinner, and incorporating seasonal summer fruit into your diet becomes second nature when the weather is warm. Come June and the start of winter, it is this time of year where the snooze button on the alarm is utilised more, the running shoes are left in the cupboard and the gym carpark starts to thin out. Motivation tends to diminish along with the sunlight hours and even the most dedicated among us start to waver in the face of the cooler temperatures and shorter days. The number of missed training sessions can start to accumulate without realising it and suddenly, instead of hitting the gym 5 days a week, the number of sessions barely add up to 5 in a fortnight. More often than not, when exercise goes out the window, our motivation to eat well also tends to slide. Again – part of this is habit. When we are in the routine of going for a run or swim, we tend to also have to be a bit more organised around our meals. Yes, exercising does make us busier but, equally, when in a routine, it’s often easier to have a set plan in place when it comes to deciding what to eat. Many people get home from work, pack their bag for the next day (if training away from home) and then prepare breakfast and lunch. It’s routine. If the gym falls by the wayside, then there is no need to pack a bag, therefore things tend to get more relaxed around organising meals. In addition, our priorities around food tend to change. If you’re an athlete and are training for an event, the focus is on fuelling properly for the training sessions. In the off-season, there is less perceived need to be concerned about diet, and poorer choices around food tend to creep in, particularly if diet has only really been used as a tool in training and not in ‘life’.

If your mood, sleep, health and overall well being weren’t affected by these blips in training and eating habits, then it wouldn’t matter. You’d make it through winter and dust off the running shoes to go for a jog come September, no worse off than you were in May. However more often than not these are what are affected the most. Perhaps (like me) you notice a slight shift in the aforementioned due to winter anyway (heard of Seasonal Affective Disorder?) This is only exacerbated when the very habits that help support emotional and physical well being fall by the wayside. In addition, often in this instance people start to fall further down the rabbit-hole rather than lift themselves out of it – a cycle of events perpetuated because we feel bad. We can turn to food in an effort to feel better, knowing full well that it will only make us feel worse.

So let’s not even go there. Let’s stop this cascade of events from ever eventuating. Even if you’ve been hitting snooze on your alarm clock or have grabbed a dirty muffin from the café near your work a few more times than usual over the last couple of weeks, all is not lost. At all. You are still awesome. Here are my top tips to pick yourself up, dust yourself off and charge into the cooler months knowing you’ve got it covered.

  1. Re-evaluate your goals around healthy living – this will help you reprioritise where necessary. Setting short goals (month by month) makes them far more salient. Even day by day goals (exercise, prepare lunch, feel awesome) can help refocus when you find yourself going astray.
  2. Stop hitting snooze. Well that’s a no brainer, isn’t it? Getting out for your morning training session isn’t going to kill you. Put the alarm clock at the other end of the room so you have no choice but to get up to switch it off.
  3. No-one regretted a session they ever completed, but plenty of people regret the one they missed. Of course, if you do miss one – don’t dwell on it. Make sure you don’t do the same the next day. If you’re someone who usually gets up and goes in the morning but would rather not go out in the dark, perhaps shift the time that you exercise to lunchtime. Or, if you have the flexibility in your job, go to work earlier to clear emails (and miss the traffic), then go out when it’s beginning to get light. You can do a lot in ¾ of an hour and would be back at your desk ready to go by 8.30am. There are options. Use them.
  4. Look at your exercise routine. If you’re in the habit of getting up and going for an hour run every single day, then perhaps it’s time to rejig that so you start doing training to mix it up and keep it fresh. Shorter, sharper sessions not only take up less time, they are far more effective for cardiovascular and muscular health, but also can provide a big boost of endorphins in far less time. Too many people I talk to think that if they don’t have an hour to train, then it’s just not worth it. The smarter people I know spend 25 minutes and are those that are physically in the best shape. Yes, this isn’t going to suit you if you are training for a marathon – those long runs have to happen. But not every day and in fact, you’d probably benefit more from the aforementioned sessions.
  5. Get to bed earlier. It’s too easy to feel warm and cosy rugged up by the fire or on the couch, and how often is the TV left on later than necessary because we feel too comfortable to move and get to bed. If this is you, make a deal with yourself to use the time between the last couple of ad breaks in the programme you DO want to watch to organise yourself. Brush your teeth, sort your work gear, and clear the dishwasher – whatever. Do what you need to do so once the show is over you are done.
  6. On #5: set an alarm. We set one for the morning – so why not set one at night. It takes discipline to go to bed at a reasonable hour, and an alarm will signify that it’s time to turn in for the evening.
  7. People always equate ‘comfort’ foods as being stodgy puddings, potatoes and chocolate. Sure they might make you feel awesome when you (over)eat them at the time, but there’s seldom anything awesome about how you feel the next morning. Stay consistent in your healthy eating habits by keeping them fresh. Investigate new winter dishes that will provide the same level of comfort and warmth in winter but without the associated carb-coma that inevitably follows. Soups, slow cooker meals, cauliflower-based dishes (aka the AMAZINGLY versatile vegetable), butternut, swede or pumpkin based dishes can all take the place of stodgier items that can weigh you down at dinner time. I’ve plenty of ideas in the recipe section or (more up to date) my facebook page.
  8. Keep eating salad but make it a winter one. Who said salad always had to be lettuce, cucumber, tomato and a $4.99 avocado, thanks very much. Mix it up with a different one every week (coleslaw, roast vegetable, silver beet as a base), throw some seeds, a different home-made dressing etc.
  9. Investigate taking a vitamin D supplement. We need vitamin D to synthesis hormones in the body responsible for thyroid and overall energy (among other things). Many people in New Zealand are vitamin D deficient as the sun doesn’t hit the earth in the right position to deliver the UVA rays we need to synthesis it. Doctors often find it unnecessary to test for vitamin D levels (expensive compared to other tests) so if you’re someone who wants it checked, then ask them for it. They may well suggest just taking a vit D3 supplement.
  10. Have you heard of the 100 Happy Days project? Or of a gratitude journal? What about the 30 days of dancing challenge? These are just some of the wellbeing projects you can put some energy into which, when you carry them out, will make you feel better. I’ve completed the 100 Happy Days challenge, posting a photo every day of something (anything!) that made me feel happy that day. Most of the time, it was relatively easy. But some days it wasn’t and I really struggled (I’m a largely positive person too!) However I liked the focus on being happy – so much so that now I’m on a 100 foam roller day challenge (strange, no-one has joined me…) and the 30 dancing days challenge. These require no additional explanation – the name says it all. If you start any of these (or your own challenge) now, winter will fly by.
  11. Get out into the sunlight during the day. Nothing is as refreshing as time outside where you can get rejuvenated by the elements, be it rain, wind or sun.
  12. Hug someone. There’s nothing nicer.

Note: these aren’t all food and exercise related – in fact, if we support our emotional well being, it can drive the maintenance of physical health behaviours. And vice versa. The key is to do them today. Then wash, rinse and repeat tomorrow. And the next day. Consistency is arguably the key to good health, as long as those habits serve the purpose. Keep on being awesome.