Posts Tagged ‘hunger and satiety’

Does the Food Guide make my butt get fat?

April 8th, 2016 No Comments Tags: , , , , , , , ,

I have heard the debate about Canada’s Food Guide and whether it’s causing obesity. My initial thought about this (or any guide for that matter) is to remind myself that this tool is a guide. It is not a diet plan. It is not a prescription. It is not a meal plan. It’s a guide. A guide needs to be used like a guide, you know for guidance. The Apple dictionary’s definition of “guide” is “a thing that helps someone to form an opinion or make a decision or calculation”. If you want it customized for you, then make an appointment with a dietitian to make sense of it.

If you have ever created a nutrition-related handout for a subset of the population, it inevitably morphs into a more daunting task with the many permutations and combinations of considerations even if it’s intended for the most homogenous group of people. I like to remind myself that Canada’s Food Guide was created for over 30 million Canadians from the age of 2 years old and up, while the Food Pyramid in the US was created for over 300 million Americans. How different is its application in one household, let alone on one city block, yet this guide was designed for most of us from coast to coast to coast.

Put that nutritional nugget in your noodle folks. One food guide created for different ages and stages: growing children from toddlers to teens, adults aging, an array of cultures with varying beliefs and practices, likes and dislikes, living in urban or rural areas with different food availability, activity levels and more. I sometimes wonder why governments even go to such great lengths to create such guides. They are perfect fodder for the media, that I’m sure we can all agree on because inevitably there’ll be a nuance (or 10) someone doesn’t agree with….

I was surprised by the seemingly collective buy-in of Brazil’s Food Guide. For simplicity sake “The Brazilian” is broken down into 10 steps, as follows:

  1. Prepare meals using fresh and staple foods
  2. Use oils, fats, sugar and salt in moderation
  3. Limit consumption of ready-to-eat food and drink products
  4. Eat at regular mealtimes and pay attention to your food instead of multitasking
  5. Eat with others whenever possible
  6. Buy food in shops and markets that offer a variety of fresh foods
  7. Develop, practise, share and enjoy your skills in food prep and cooking
  8. Decide as a family to share cooking responsibilities and dedicate enough time for healthy meals
  9. When you eat out, choose restaurants that serve freshly made dishes. Avoid fast food chains.
  10. Be critical of food-industry advertising.

Headlines touted its simplicity with marvel and applause. It felt like a good start to me but I experienced that “good from far, but far from good” feeling, niggling in my gut. In fact, I had one of those “Emperors New Clothes” moments. Over the years I have helped people make sense of many kinds of diets and guidelines. I feel that if I was counseling someone using The Brazilian guide I’d face some push back because inevitably the overwhelmed client will look me straight in the eye and say “That’s all well and good, but what am I supposed to eat?” Consumers, especially the shoppers in the family, demand details!

I have written about and strongly believe that we should do all that the Brazilian guide outlines. I have articulated many times that HOW you eat is as important as WHAT you eat. But at some point a Food Guide needs to map out what and how much food to eat so the user isn’t groping in the dark. One of the things this guide is lacking is well, guidance on that. It reads more like a proclamation than a guide and could be considered the “Brazilian Food Commandments” of sorts! Consumers need specifics about food choice and serving sizes to ensure nutritional balance is achieved. If it doesn’t I’ll wager there’ll be another food-related epidemic looming right around the corner.

Perhaps we need to step back and figure out who is actually using this tool and how they interpret it. We certainly do live in different times. Alas, undertaking the redevelopment of this may be passé given current issues that have leached through our culture.

Back to the original question: does the food guide make my butt get fat? I have heard Dr. Diane Finegood make this exclamation many times about obesity “It isn’t rocket science. It’s more complex!” There are plenty of potential causative factors, such as:

• highly processed, cheap food being available everywhere you look
• the emergence of mindless eating
• eating patterns that have morphed with the insurgence of snacking
• eating out and using convenience foods have become routine
• serving sizes, food packages and dinner ware have burgeoned
• the proliferation of calorie laden beverages lining miles of aisles at the grocery store
• product reformulation to tantalize consumers bliss point making some highly processed, low nutrient dense food addictive
• cooking skills have done a disappearing act in people’s repertoire while traditional family recipe use is fading
• the rise of celebrity endorsed unscientific diets, products, fads, cleanses and supplements have infiltrated people’s lives like a bad boyfriend you can’t dump
• consumers adopting freakish foodie foible eccentricities and proclaiming them like a cult
• the built environment with the expansion of suburbia
• insidious marketing strategies that have permeated our lives
• featuring the “food demon du jour” by media adding to consumer fear and confusion
• society’s inception of the “busy contest” often resulting in a heightened degree of stress with negative metabolic consequences for some
• the multitude of everyday energy saving conveniences
• then there’s that other global epidemic, sitting disease.

Big sigh. Somehow it would seem the movie Wal-ii is coming true in technicolour…. good grief.

After considering this laundry of issues, somehow the aged and rusty Food Guide seems like it’s the least of consumers’ worries in the obesity department. Perhaps future iterations need to come with a consultation with an RD Life Coach and a side order of The Brazilian. Food for thought…

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Posted in Eating Vortex, Foodie Fundamentals, Miss Behavin', Policy for the People, Who's Zoomin' Who?? | No Comments »

Week 3: Prioritize Portion Size this #NutritionMonth!

March 11th, 2016 No Comments Tags: , , , , , ,

When it comes to healthy eating, how much you eat can be just as important as what you eat. Eating portions that are too big can lead to overeating and weight gain. Follow these tips to manage the munchies while enjoying realistic portions.

Give yourself a hand! Size up your portions with handy estimates.

Wondering if you’re eating too much or too little? Use your hand and try these estimates on for size:

• 1 cup of leafy green veggies or 1 whole piece of fruit = 1 fist
• Fresh, frozen or canned vegetables = ½ fist
• 1 slice of bread or ½ bagel = 1 hand
• 1 cup of milk or ¾ cup of yogurt = 1 fist
• 50 grams of cheese = 2 thumbs
• Serving of chicken = palm of hand
• ¾ cup of pulses (e.g. lentils, black beans, chick peas) = 1 fist

For more handy serving sizes, visit: https://www.eatrightontario.ca/handyguide/

Size counts! Package, plate and portion sizes can influence how much you eat.

Larger portions, huge packages and bigger plates and bowls can all cause overeating. Set your table for portion-size success with these tips:

• Use smaller, lunch-sized plates and bowls for meals. You’ll eat less but still feel satisfied.
• Serve food, or have family members serve themselves, from the counter or the stove.
• Keep serving dishes of vegetables on the table. If you’re still hungry, eat second portions of veggies.
• Put large glasses of water on the table. You might even drink more water.

Manage munchies! Keep treat-type snack foods out of sight so you’ll be less likely to nibble.
Studies show, you are more likely to choose available, easily reached foods. Try these tips to make healthy choices easier:
• Keep nourishing snacks (e.g. hardboiled eggs, cut up veggies, yogurt, nuts, whole grain crackers) on an eye-level shelf in the fridge or cupboards so something healthy is the first thing you see.
• Put high-fat, high-sugar treats, such as cookies, into non-transparent containers at the back of the fridge or cupboard so they’re out of sight.
• Clear kitchen counters of all food except for a bowl of fresh fruit for crunchy snacking.

Fuel up! For long-lasting satisfaction, eat fibre- and protein-rich foods.
Finding yourself hungry too soon after eating meals or snacks? You might need to add more fibre- and protein-rich foods to your meals. Fibre helps fill you up and protein helps your energy last longer. Together, they deliver meal and snack satisfaction.

• Fibre up. Choose more vegetables, whole fruits, whole grains (e.g. barley or oatmeal), ground flax, nuts and seeds, and pulses (e.g. lentils, black beans, chickpeas).
• Put protein on your plate. Enjoy small portions of meat, fish, poultry or alternatives (eggs, pulses, tofu) and milk products.
For fantastic fibre-filled or protein-packed recipes, visit: www.cookspiration.com

Adapted from The Dietitians of Canada’s Nutrition Month Campaign Materials. Find more information about Nutrition Month at: www.nutritionmonth2016.ca

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Broccoli C-R-U-N-C-H Salad

January 13th, 2016 No Comments Tags: , ,

I was invited to a pot luck lunch with a bunch of dynamo nutrition folks last week. One of the hostesses – Shauna Lindzon shared some nutritional nuggets about broccoli. “Broccoli gets top marks for its health benefits and disease fighting (esp for cancer) properties.” We were spellbound in discussion. So inspired by her factoids I added it to my grocery list and whipped up this crunchy creation and wanted to share it with you!

Ingredients
1/2 cup 1% sour cream
1/4 cup 2% plain Greek style yoghurt
1 T vinegar
1/2 finely chopped Spanish onion
salt & pepper to taste
1/2 bunch broccoli finely chopped
1 Granny Smith apple finely chopped
1/4 cup dried cranberries, finely chopped
2 T toasted pumpkin seeds

Instructions
1) Combine the sour cream and yoghurt and put aside
2) Add all of your chopped ingredients to a mixing bowl, then add the vinegar, seasoning and combine well.
3) Stir in the combined sour cream and yoghurt and mix well.
4) Cover, refrigerate and enjoy!

Commentary
Ummm YUM! I love a dish that tantalizes your tastebuds with flavour, crunch, savoury and creamy, biting you back while filling you UP. Whoever thinks that uber nutritious can’t be ultimately delicious is dead wrong. It’s easy to create half your plate with veggie & fruit! This dish fills you up and never lets you down!

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Holiday Noshing 2.0

December 9th, 2015 No Comments Tags: , , , , , , , ,

Whether you’re dining with family, partying with coworkers or enjoying another restaurant meal with friends there are some habits you can program into your robotic repertoire to help you through with minimal drift to your mid section… Review these pointers, reflect on how you did and reframe for the next time. Most of all, enjoy!

Eat Smart – Scale back your daytime meals a smidgen to allow a bit extra for the special meal. Don’t cut back too much or you’ll end up feeling so ravenous that you’re hungry like a bull when you arrive. Being too hungry will propel you to eat like a buzz saw.

Wee Nibble – Have a wee snack before you go to take the edge off your appetite. It’s easier to make wiser choices when you’re feeling in control.

Be Like a Girl Guide – Plan ahead and be prepared, find out what’s being served and decide what tickles your fancy.

You Look Maaaarvelous! – Dress for eating success by wearing an outfit that is cinched around your waist and makes you feel divine. You are more likely to eat like a moo moo when you wear a mu- mu! Elastic waistbands are out. Sport a belt or something that fits like a glove.

Think About Your Drink! – Offer to be the designated driver and save a load of calories on bevvies. Otherwise, decide on your upper alcohol limit. You don’t want to be the talk of the party afterwards now, do you?

Say Bottoms UP – Make the first few drinks something bubbly… mineral water that is. Enjoy your wine when you begin eating.

Decisions, Decisions – Forgo wasting calories on everyday fare like bread and butter, olive oil or regular side dishes. Try trading off.

Zone In – Think about how full you’re starting to feel during your meal and slow down if you’re shovelling the food down your gullet. If that zipper on your dress had a voice, what would it be saying right now? “Let me out!” Join in the conversation and put your fork down now and then.

Mind Games – If your hostess is Foodzilla, a food-pushing saboteur, move the food around your plate. When she tries to dish you more, blurt out “Yes I took seconds and they’re divine, mmm…”

Bond Time – Focus on connecting with others, how great you feel, the enjoyment and laughter. Food ought not be your only focus. Branch out a little. There’s more to life than stuffing your face.

10 More – Up the ante on your exercise routine the following day to work off any excess and cut back a bit in the coming days if you overdid it. No big deal, you’ll nip that nosh-fest in the bud, yet will savour the fond memories.

A little planning and juggling make a world of difference. You can still party hearty and keep your weight in check – double the fun. Ho ho ho-ld the excuses once you prepared!

For more tips to handle life’s multitude of eating temptations check out Chapter 9 of my e-book Skinny on Slim, the Little Black Dress of Diet Books and enjoy!

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Posted in Eating Vortex, Foodie Fundamentals, Miss Behavin', Successful Loser Logic, Who's Zoomin' Who?? | No Comments »

Weight Loss Through the Years & What YOU Can Do

October 7th, 2015 No Comments Tags: , , , , , , , , , , , ,

Perhaps you read some of the headlines recently on why losing weight today is harder to do than 30 years ago. Hmmm, I thought, just what people need, are more reasons to give up on their journey from Fat City to Slim Town, what gives? I must say I read those articles with dismay, not really agreeing with all of their rationale. I feel there are other reasons why we may be having a more challenging time trying to lose weight. So here’s my take on what I feel the more relevant issues are and what YOU can do about it:

Mindless Eating – We are a people who multitask in a rush rush rush culture. Eating and drinking or consuming no longer only happen at the kitchen table with family, don’t you wish. A lot of consuming happens with distractions – while driving, while working, while watching TV. We now have cup holders in our vehicles that can hold a mega sized slurp-ee or specialty coffee that was never conceived back in the ’80′s. When scientists study what people actually consume – those tasty morsels that are consumed mindlessly don’t get recorded. Our bodies haven’t evolved into a mystery system I suspect. We just can’t remember those dang items consumed while doing other things and they really add up.
What can you do? Work on eating and drinking mindfully without distractions. Make a pact to eat, drink and be merry with your undivided attention. You’ll probably enjoy it more when you do. Awareness certainly is bliss!

Size Matters – This axiom has many applications… In the world of food and eating over the years we know that serving sizes have mushroomed to much larger portions – from cans of pop, to muffins, bagels, combo meals, to mega sized family packs of food – so much comes super sized you almost feel like you’re on the set of “Honey I shrunk the kids” in those big box Club stores! Kitchen cupboards are built differently to hold all of this super sized stuff. Over the decades of consuming the same items that are now 30% larger, it is no surprise if you’ve tipped the scale by the same percent.
What can you do? Start by choosing to consume most of your food off of smaller “salad sized” plates sitting down. While you’re at it, slow down your eating pace and experience yourself feeling satisfied. Get in the habit of making half your plate veggies and fruit throughout the day which is one of my many healthy and stealthy strategies in my ebook.

Easy Button Overload & Life’s Conveniences – On the other side of the energy equation, our lives have morphed into being able to press the “easy button” for everything. There are so many cozy conveniences from electric garage door openers, to moving sidewalks, to drive through’s, to the channel changer for the idiot box. You can say we now live on Easy Street which isn’t a word of a lie! Pair that up with our sitting epidemic and we have become so efficient we’re burning up less calories because of all of these conveniences. Good grief.
What can you do? Work on ways of moving more: take the stairs when you can, park further away, use active transport when you are planning activities close to home, work in 15 minute intervals of movement consciously and aim for an hour a day everyday.

Taste is King, Adds Caloric Sting!Food scientists have revolutionized taste perfection helping food companies find your bliss point in a vast array of ultra-processed food products. Who doesn’t want food to taste great? No one, that’s who! Let’s get real though, read the package labels and menu choices on-line to find out what’s in your food. Yes it might taste deadly, but it might just be addictive with all of the sugar, salt and fat added to it. I suggest you take my Eating Satisfaction Test and you may find that some of your favourite foods fall off your fave list.
What can you do? Get back to nature and eat more whole foods. The less packaged and ultra processed foods you and your family consume, the better. While you’re at it take my Eating Satisfaction Test!

Immediate Gratification – We the people have become so used to rewarding ourselves for every little thing we do with immediate gratification. We want everything NOW already. Yesterday is even better! And when it comes to taking the time to lose that 10 pounds we gained during the summer we want it to happen in a week. Stop the madness! If it took you 3 months to let 10 pounds sneak up on your back side it will likely take that amount of time to lose it. If you want to follow simple human biological principles, losing weight permanently FAST is next to impossible. Give a realistic game plan consideration.
What can you do? Get real and understand losing weight will be slow, but with small changes that stick, you can keep it off. Work in a reasonable system of rewards that are not food or drink related. Build a repertoire of behaviour that keep you motivated without needing to spend a slew of dough or eating some for that matter!

Final Word – Just because some experts tell you losing weight is harder to do these days doesn’t mean you need to throw up your hands and throw in the towel. Don’t give up and work on small changes that add up. In the process learn to enjoy your food and activity more. Tune out the negative nellies and know that you can do better when you’re aware of these modern day barriers. Kick them to the curb! So go on, take your lifestyle by the horns this fall in a positive direction!

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Posted in Eating Vortex, Edit-Storial By A Foodie, Nutrition News, Who's Zoomin' Who?? | No Comments »

Follow the Loser – Dining Out…

August 27th, 2015 No Comments Tags: , , , ,

Summer and the fun that comes with it isn’t over yet! I’m sure there is more dining out to come in the near and far future. I thought it would be timely to tap into our successful weight loser logic on strategies they use when eating out.  Continuing on the “successful weight loser” theme written about in July, here are more juicy tips, this time about dining out.

My good friend and colleague Cara Rosenbloom and I conducted a survey on successful weight losers a few years ago. These women provided pearls of wisdom on many aspects of their lives and today the spotlight is on how they approach dining out:

  • I do my homework before I go to the restaurant by looking up nutritional information and decide what I’ll order. This takes the guess work out for when I get there.
  • The portions have gotten out of hand. I either choose something from the kids menu or I just cut my plate in half and eat that portion only, bringing the rest home.
  • I eat lighter during the day. If I’ve over-indulged, I try and cut back the next day, and increase my activity level.
  • If there’s wine at the meal, I have a spritzer first, or alternate drinks with sparkling water. I choose to spend the calories on the food rather than the beverages. If I do choose to have wine, I’ll begin drinking it after the food arrives.
  • I have found that because I have maintained my weight for about 6 years now, that I don’t have to think about controlling my appetite. I use strategies that have become second nature to me such as make sure to put down my fork and talk to the company I am with.
  • I stop and monitor if I am hungry and decide if I will continue eating or not.
  • I box up any extra food left and take home for someone else to eat, or for my lunch the next day.
  • I am watchful of portion sizes. I don’t mind asking for a container to take the remainder home.
  • Serving size is my biggest challenge. I try to eat slowly and talk lots!
  • I try to take an extra walk during the day. I am to eat less and keep busy during the day , plus I drink lots of water.
  • I wear a fitted waistband!
  • I try to avoid being overly hungry for the meal. I’ll eat something before I leave home like a piece of fruit, or some yogurt, or even some bean salad so it will stay in your system for a while. So if I’m not that hungry I’ll eat less.

If you’re eating out way more than usual, paying attention to the finer details will surely help you manage keeping a handle on your handles and your weight more effectively while getting maximal enjoyment from eating out.

Check out Chapter 9 in my ebook Skinny on Slim, The Little Black Dress of Diet Books with an array of tips and tricks for “Facing Routine Curveballs and Challenges” that everyday life brings. Cheers!

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Snap Back to Normal Post Vacation

August 13th, 2015 2 Comments Tags: , , , , , , , ,

Who doesn’t love a vacation? The readjustment once you return home isn’t for the faint of heart though. After you’ve clicked the heels of your proverbial ruby slippers it’s time to hit the ground running after being in la la land – don’t you think? Gone are the breakfast buffets, lunch choices galore and over flowing glasses of wine. You can still hear Billy Joel sing “..bottle of white, bottle of red..” Time to change the tune; we will overcome!

Vamoose Your Caboose – My most important rule of thumb is to vamoose yourself back into your pre-vacay eating and activity routine and FAST. Porridge anyone? Though get thee to the grocery store to stock up on a multitude of healthy choices STAT. Bye bye truffles on your pillow, a fond and tasty farewell.

Ignore the Gypsy Music – It is also imperative to be mindful of the grumbling games your stomach will be making. Don’t confuse this gypsy music as hunger, but from overeating day after day. Yes folks reality bites! I usually find it takes a few days to get my tummy stretch receptors back to normal by eating smaller amounts. Ensure half your plate is fruits and veggies at every meal and stick with water as your go-to beverage. Be patient and tune out the grumbling.

Bend, Stretch & Move – It’s also time to to blow the dust off your mat and weights and resume your full array of exercises with GUSTO. I’ll confess that sometimes when I’m away the only sit up I’ve done is rolling out of bed in the morning. Time to feel the burn by reigniting your routine.

Is a Cleanse On your Mind? – Some people wonder if a GI cleanse is in order. Hmmmm good question. The only maneuver like that I’d recommend is booking your colonoscopy if you haven’t scheduled it. Other than that your own liver and kidneys will do the job for you while you load up on fresh produce, home cooking and water.

Here’s a little rhyme on the topic….

A mound of laundry
A pile of mail
My porridge bowl
And bread gone stale

A grocery list
In need of stuff
The long flight home
Now enough is enough!

A dinner offering
Not paired with wine
Back to my walk
When the morning sun shines

Time-change adjustment
Need a fast switch
My mat and weights
I’m feeling the itch

It’s great to travel
Love a change of scene
But snap back to normal
With your trusty routine!

Really though, there’s no place like home…..

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Posted in Eating Vortex, Foodie Fundamentals, Miss Behavin', Rhyme Time!, Successful Loser Logic | 2 Comments »

Shades of Grey 5 MORE Ways

February 18th, 2015 No Comments Tags: , , , , ,

Thought I’d follow that “shades of grey” theme from last week. There certainly are a multitude of grey zone issues in the realm of food and nutrition. I thought I’d feature a few more for you to digest!

Test, Test, Put Your Favourite Food to My Eating Satisfaction Test - Gotta love a test involving savouring your most favourite food, right? I used to be in love with anything deep fried, salted that went CRUNCH, until I put it to this test and it fell off my favourite food list. Go figure! My love of pie however, has endured…

Thoughts on Healthy – Everyone who eats is a self promoted nutrition expert, it would seem. From, “Eat your carrots!” to “Don’t let Timbits touch your lips!” and more. What’s my favourite line of singer Barry White “…too much of anything’s not good for you baby….” Right on Barry!

Weighing in on “Full” – Why is it that fullness and satiety are so elusive and ever changing? Here are some tips to help you get more satisfaction with less which’ll bring you double the joy AND more eating enjoyment!

Grey Matter Matters! – This is less about grey zone and  more about grey matter…I write on about eating well and getting fit, but alas I have spent too little time writing about ways to nurture your noodle – your bountiful brain. Grey matter should be top of mind!

What’s the best diet out there? – This is “greyist” question of them all! What can I say in short: own it, stick with science, don’t mess with the machine, follow the loser and enjoy the journey!

So there you have it folks, another smattering of grey zone food and nutrition issues to mull over as February rolls on. Anyone can manage in the absolutes of black and white, but the grey zone is where real complexities lie.
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Shades of Grey 5 Ways

February 11th, 2015 No Comments Tags: , , , , , , , , , ,

We live in a world filled with shades of grey. I assume you can create your own steamy 50 Shades of Grey sequel for Valentine’s without advice from this square RD! It is good, however, to learn to manage life in the grey zone on many fronts. The world of food and nutrition is no different, there are numerous “grey zone” issues to make sense of. So here you go a compilation of food and nutrition grey zone issues. Some food for thought to help build your love affair with food and activity. Enjoy!

Thinking of trying a diet? Put it to my Thanksgiving Dinner Test - Want to know what I think of any diet plan you’re contemplating? Put it through my simple test to see if it passes, if it doesn’t don’t give it another thought. Save your effort and money.

What’s so super about “super food” you ask? – What’s the “food jag du jour”? Is quinoa still in or is it barley? Should I awash myself with droplets of hallowed vitamin water…drip, drop, drip? Does an apple a day still keep the doctor away? Let’s get to the bottom of what’s really super, shall we!

Enjoy Maxing Out Nutrient Richness – Get real with your food. Now is a perfect time to up the natural nutrient richness in your diet. Calorie counting is SOOOO yesterday. Put the abacus away already! Fill yourself up with natural goodness containing more nutrients. Your body will smile back at you when you do!

Keeping Your Activity Routine Flexible – So much has been written about staying limber. Even more needs to written on how to keep our activity routines fluid and flexible to help us keep active every season, on busy work days, on fun holidays, when the sun’s shining or when snow is pelting. I know one thing for sure, KEEP MOVING and while you’re at it, make it a double (2 times a day!)

Grey Zone on Bad Food, Good Food & Piglets - One of my readers outed her “ice cream lovin’” Dad a while back. So I tried to set the record straight. Now I have a regular reader, guess which one?

So there you have it folks, a smattering of grey zone food and nutrition issues to mull over during this month that’s been very grey of late. There is beauty in grey, so embrace it. Once you learn to manage in that zone, you’ll know how to spot garbage when you read it and will be sailing right along…upward and onward ho!
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How are your goals taking shape?

February 4th, 2015 No Comments Tags: , , , , , ,

Well, well, well, the calendar page has turned to February already. So how are your goals taking shape now that we’re well into 2015? If you were planning to make some significant changes in your regime this year and have slipped up a bit, don’t lose heart; that’s part of the journey to a healthier you. Let’s review, reflect and reframe!

Journalling Journey – Have you considered starting journalling your eating and activity journey this New Year? As you get into the groove of jotting details in a journal you will begin to uncover your eating and activity finger print. If your one major goal for 2015 is to create a love affair with eating and activity then let it all hang out in your journal. After all it’s for your eyes only. Let’s get to the bottom of what’s been holding you back. It doesn’t need to be January 1st to start, every day is a perfect day to make a goal or two. Press the “start” button today!

3 x 3 Triad to Success – I wrote about working on changing 3 habits x 3 weeks starting with the easiest ones first. How’s that going? Beginning with the easiest behaviours to master first is a brilliant way to get your motivation soaring, even if you haven’t totally bought in to all of this yet. Don’t take any shortcuts and stick out each 3-week interval to ensure you fully adopt new positive habits. If you need more time, take it. If you want to only work on 1 new behaviour at a time, then go for it!

Focus on Behaviour, Not Food – I love encouraging people to focus on non-food goals, allowing all food to fit. I’m a food loving Italian after all, remember? This will get you focusing on your eating experience more completely and in time will help you lose the guilt of eating your favourite foods. You’ll even enjoy your food more. This approach is essential if you truly want to love your food more. We can all use more love in our lives, keep at it!

Getting to Love Your Moves – I also want you to build a loving relationship with your activity too. Some people have sour memories of being picked last for dodge ball in gym and hate the thought of being humiliated when doing sports and exercise. I get it! I want you to take the pressure off, no Lululemons needed for you. Work on healthy and stealthy “interval training” by finding 15 minute intervals to begin your personal “movement movement”. In time you will build up the number of intervals you do each day because you’re feeling good and your body is yearning for it. No need to get ahead of yourself at this point, but let’s press the re-start button and lose the old adage of “no pain, no gain”. Who needs more pain? No one, that’s who!

Stoke Motivation with Rewards & New Habits – Whether you’re aiming to lose weight or get more fit this year let’s use a positive approach. Working in ways to get and stay motivated is worth your time and effort and everyone around you will be happier too! Have you started that endorphin diet too? Help make yourself happier every day by flooding your senses and staying pumped.

There you have it folks, here’s a positive beginning to your year without restrictions and pressure. Find out more details in my ebook Skinny on Slim, The Little Black Dress of Diet Books and let’s keep the momentum soaring!

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