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Tag: dieting
November 20, 2021

Peanut Butter Protein Balls

Who doesn’t need more snack ideas, right? – especially low carb ones that are diabetes-friendly and good for blood sugar levels. I found this recipe on the Diabetes Meal Plans Australia website.

They keep stored in the fridge for months – though you’ll definitely be eating them much faster than that.

Best of all they are low in carbs, blood sugar friendly, and incredibly satisfying!

One ball is equal to one serve.

Peanut Butter Protein Balls

These are high protein, low in carbs, blood sugar friendly and incredibly satisfying!

 
  • 3/4 cup Natural peanut butter (or almond / cashew paste)
  • 1/2 cup Vanilla protein powder (I used Protein Supplies Australia WPI)  – or protein powder of your choice
  • 1 teaps Vanilla Extract
  • 1/2 cup Shredded coconut
  • 1/4 cup Slivered almonds

  1. Place all ingredients into a bowl and mix together to combine.

  2. Next, get your hands into the bowl and roll the balls into 1/2 inch (1.5cm) bite sized balls – makes about 15 balls.

  3. Place them into a container as you go and store them in the fridge. These will keep for months like this.

NOTE:   one ball is one serve

Nutrition: 

167 calories each ball.  5g Carbohydrate.  10g Protein.  12g Fat.  

These protein balls get their sweetness from the protein powder and the vanilla extract.

When purchasing a protein powder, always check the labels for clean ingredients. Try to choose one that is stevia-based. According to research, stevia is one of the best sugar substitutes for people with type 2 diabetes and prediabetes, whereas some of the others have artificial sweeteners like aspartame, which aren’t ideal.

I sell the local Protein Supplies Australia here in my studio.  

Natural peanut butter is the kind that has no sugar or preservatives added, Sanitarium has a good brand available from Coles and Woolworths. Aldi sells a natural peanut butter in their Organic range. Basically, ‘natural’ peanut butter is just ground peanuts, which is how peanut butter should be – not with added salt, added sugar, and preservatives!

Be careful when selecting vanilla extract. Many have fructose or sugar added, which is not a great choice for people with type 2 diabetes or prediabetes. Choose a ‘natural’ or ‘pure’ vanilla extract and always check the labels.

Snack
peanut butter, protein, wpi
Lea Wagner No Comments , , , , ,
November 5, 2021

Could you be chronically stressed? Is your high cortisol ruining your ability to lose fat as your nervous system is spending too long in a sympathetic state?

Are your high cortisol levels sabotaging your fat loss efforts?

😲The Sympathetic autonomic nervous system or state is our “Fight or Flight” or “Stressed Out” state.
💣It of one of the two autonomic nervous systems which control specific body processes, such as circulation of blood, digestion, breathing, urination, heartbeat, etc.


🧠If in this state for an extended period of time, you could experience:

❌ poor digestion/indigestion

❌constipation

❌diarrhea

❌anxiety

❌ shallow breathing

❌increased heart rate

❌poor quality sleep

❌restlessness

❌ night sweats

❌ decreased libido

❌fatigue

❌nervousness

❌ increased agitation/irritability

❌increased muscle tension

❌increased inflammation and

❌increased susceptibility to infections (i.e., frequent illness).


♨️This will all then derail your fitness goals of weight loss and muscle gain, if not controlled. So we need to manage our stress hormone “Cortisol”.


✅Studies have shown that there is an inverse relationship between Cortisol and Testosterone. Yes, ladies, we need testosterone too. If due to chronic stress, our Cortisol is consistently elevated then our average testosterone levels will then decline. 💯👉This in turn would see you struggling to build muscle and lose fat. 👎 😲

Cortisol draws glucose into the blood, and it just sits there. This triggers the pancreas to release insulin. Usually, this insulin would cause our muscles to draw up the glucose, but in our modern world of non-physical stressors, our muscles don’t need the glucose.

This excessive exposure to unneeded insulin makes chronically stressed people increasingly insulin resistant, and the more insulin resistant someone is, the harder it is for them to burn fat (1,2). Finally, cortisol inhibits the process that creates essential neurotransmitters such as serotonin (3,4). Serotonin is the “feel good” molecule most commonly associated with that feeling of euphoria you get after a good workout. The challenge is that with consistently elevated cortisol levels, the body loses its ability to regulate this and other neurotransmitters properly.

This is why people suffering from depression often show both low serotonin and high cortisol (3,4). This is a dangerous place to be when they need to lose fat because when someone feels stressed out and unhappy, a common solution they look to is to eat.

It doesn’t end there. Serotonin not only helps us feel happy, but it’s also a necessary precursor to melatonin, an important signaling molecule in the sleep cycle. When your body loses its ability to regulate serotonin, it also impacts its ability to make melatonin, and then not only is your stressed-out client unhappy, they can’t sleep either.

THERE IS HOPE – our goal is to get you out of a chronically stressed sympathetic state where cortisol is high all the time and into more of a stress rhythm where cortisol is limited to the mornings and around training sessions. The rest of the time you should be in a parasympathetic state to give your body the opportunity to build and recover.

✅ You need to engage in more parasympathetic (resting) activities. Try yoga, pilates, a massage, meditation, walk in nature. Try Dr Joe Dispenza, Mooji, or John Vincent on YouTube, they have excellent guided meditations.

✅ Aim to get 8 hours of deep, uninterrupted sleep. Start a wind-down routine, turn off sources of blue light (phones, tablets, computers) or put on a filter.

✅ Eat a good anti-inflammatory diet. Some foods that may help to keep cortisol levels stable include dark chocolate, bananas and pears, black or green tea, probiotics in food such as yogurt, and probiotics in foods containing soluble fiber. Don’t forget to stay hydrated.

✅ Exercise -Being physically active is beneficial to health and can improve a person’s mood. The appropriate amount of exercise depends on various factors, including a person’s physical fitness, and these factors play a part in how much cortisol the body will release during exercise. Not intense exercise.

✅ Supplements – Both fish oil and an Asian herbal supplement called ashwagandha have shown the ability to reduce cortisol levels, so taking these supplements alongside a healthful diet could be beneficial.

  1. Geer EB, Islam J, Buettner C. Mechanisms of glucocorticoid-induced insulin resistance: focus on adipose tissue function and lipid metabolism. Endocrinol Metab Clin North Am. 2014;43(1):75-doi:10.1016/j.ecl.2013.10.005
  2. Kersten S. Mechanisms of nutritional and hormonal regulation of lipogenesis. EMBO Rep. 2001Apr;2(4):282-6. doi: 10.1093/embo-reports/kve071. PMID: 11306547; PMCID: PMC1083868.
  3. Tafet GE, Toister-Achituv M, Shinitzky M. Enhancement of serotonin uptake by cortisol: a possible link between stress and depression. Cogn Affect Behav Neurosci. 2001 Mar;1(1):96-104. doi:10.3758/cabn.1.1.96. PMID: 12467107.
  4. Tafet GE, Idoyaga-Vargas VP, Abulafia DP, Calandria JM, Roffman SS, Chiovetta A, Shinitzky M.Correlation between cortisol level and serotonin uptake in patients with chronic stress and depression.Cogn Affect Behav Neurosci. 2001 Dec;1(4):388-93. doi: 10.3758/cabn.1.4.388. PMID:
    12467090.

Lea Wagner No Comments , , , , , , ,
June 6, 2019

Attention lovers of Ice Cream!

🍧🍨I LOVE DESSERTS & ICE CREAM, they are my kryptonite. But what options are out there that are going to allow me to stay within my calorie allowance, and not be packed full of sugar? Well, fortunately, there are many products available now which fit the bill.


👉👉At the supermarket now there are many brands advertising low-fat options. Caution must be taken to check the nutritional information as they may bump up the sugar contents to compensate for the absence of fats. This means some ‘low-fat’ options don’t equate to a healthier overall option because they’re full of sugar.😥⠀


😎For healthier ice cream, look for low intakes of both fats and carbs, while a decent serving of protein wouldn’t go amiss either. While you might be distracted by how many calories some brands advertise, some ice creams still have high sugar intakes, meaning all your calories will be coming from unhealthy carbohydrates and sugars.😝⠀

My new favorite weekend treat – Halo Top Ice-cream


👌In my second picture, there is an analysis done by Choice of the following brands:

  • Ben & Jerry’s Moo-phoria Chocolate Cookie Affair
  • FroPro Chocolate
  • Halo Top Chocolate
  • Over the Moo Choc Choc
  • Skinny Cow Triple Choc Sundae
  • The Protein Pantry Dark Choc
  • Tilly’s Chewy Gooey Choc Brownie
  • WheyWhip Chocolate Protein

Comparison of healthier Ice Creams options done by Choice February 2019


😊Another good option is just making sorbet out of 🍓frozen berries. And by blending a frozen banana, cocoa and a little honey or rice malt syrup you have a low-cost chocolate ice cream. It is amazing, you can’t even taste the banana.

If you are interested in a healthier lifestyle and combining it with an exercise program tailored made for you, please drop me a line https://www.fabulousphysiques.com.au/contact-me/

Lea Wagner No Comments , , , , , , , , ,
April 3, 2018

Why Alcohol is such a diet destoyer

Alcohol not only contains a lot of calories but it changes the way your whole body processes food.

By Yasmin Noone
It doesn’t matter what alcohol you drink, whether it’s a light vodka and tonic with a squeeze of lime or a hearty glass of red wine, alcohol is the sworn enemy of weight loss regimes.

“Most weight loss programs shun the demon drink but what makes it so damaging to our waistlines?”

– asks Dr Xand van Tulleken in episode five of The Diet Testers, airing on SBS on Thursday 29 March at 8.35pm.

drunk kermit

Apparently, the real issue with alcohol is that it alters the way our body processes food.

In a bid to understand what the real issue with alcohol is, Dr Xand joins Dr Vinood Patel, biochemist at University of Westminster, to investigate the underlying mechanisms that determine weight gain from alcohol consumption.

Apparently, the real issue with alcohol is that it alters the way our body processes food.

“Alcohol is absorbed by the stomach and goes to the liver,” says Dr Patel on The Diet Testers.

“The liver is central to metabolism: carbohydrates, protein and fat metabolism all occurs in the liver. But we don’t have a mechanism for storing alcohol. It’s like a toxin [in our bodies] and it has to be cleared. So then the metabolism of fat and sugars has to wait until we can clear all the alcohol [from our liver] first.”

“Alcohol is absorbed by the stomach and goes to the liver.”

To demonstrate how alcohol actively gets in the way of our body burning calories, Dr Patel conducts a flaming experiment. He burns cubes of paraffin to represent the body’s metabolism processes. Then he looks at how it behaves when tasked with metabolising (or in this case, burning) sugar and fat.

“Because fat is so slow to break down, when sugar is added to [the mix to represent carbohydrates], it jumps the metabolism queue and burns first, ahead of the fat,” Dr Xand says.

“The sugar [in this experiment] burns much more quickly, which is what happens in your body. If you eat a donut you will burn the sugar before you burn the fat.”

drunk adults

New evidence from France shows that your chronic drinking habits might be putting you at risk of dementia.

Think before you drink alcohol to excess. New evidence from France shows that your chronic drinking habits might be putting you at risk of dementia.
Next, Dr Patel adds alcohol to the mix in the form of an expensive brandy.

“If we add the alcohol to this, the alcohol burns first of all,” Dr Patel says. “So whenever we have a drink with a meal, the alcohol will be metabolised first. Whereas the fat and sugar has to wait until we clear the alcohol from our system.”

While alcohol is being metabolised, sugar and fat is sitting in your body not being used or stored appropriately, so it’s swirling around in your blood stream. The interrupted metabolisation of sugar and fats – caused by alcohol consumption – can result in weight gain.

“So whenever we have a drink with a meal, the alcohol will be metabolised first. Whereas the fat and sugar has to wait until we clear the alcohol from our system.”

On top of that, Dr Patel adds, “because alcohol is highly calorific, ultimately you are storing more and more calories as fats in the body”.

Alcohol contains no nutrients and is typically high in calories. Drinking alcohol can also interfere with your blood sugar levels and excessive alcohol consumption can influence insulin levels.

Although alcoholic consumption impacts on your metabolism, the evidence on the exact effect of alcohol on weight gain (note: not weight loss or dieting attempts) is mixed. The impact depends on how much alcohol is drunk, the regularity of consumption, genetics, lifestyle and your overall state of health. 

Would you buy a wearable device to give yourself painful electrical shocks if it stopped you from overeating?
One piece of evaluative research says that moderate intake of alcohol with food may not lead to weight gain in the short-term, if an individual does not drink excessive amounts and enjoys a healthy lifestyle.

However, the study concludes that alcohol consumption “has probably contributed to the excess energy intake associated with weight gain in some individuals over the past years”.

“…Moderation in drinking is still an important recommendation, together with a healthy lifestyle not conducive to weight gain.”

According to NHMRC guidelines on drinking alcohol, the lifetime risk of harm from drinking alcohol increases with the amount consumed. It’s recommended that ‘healthy’ men and women drink no more than two standard drinks on any day to reduce the risk of disease or alcohol-related injury.

Episodes will be available to watch after broadcast on SBS On Demand. 

Lea Wagner No Comments , , , , , , , ,
June 9, 2017

Weight Loss Food Swaps

15 easy food swaps that could save you 1500 calories
UK dietitian Helen Bond suggests ditching the potato wedges and vanilla ice cream for some low fat healthier equivalents.
Here are her top 15 swaps that could shave more than 1500 calories off your diet 

1. SWAP: Potato wedges for butternut squash wedges

Butternut squash is a great low carb alternative to potatoes.
Dr Bond says: “Just three heaped tablespoons of butternut squash counts as one of your five a day.

“They’re high in vitamin A and a good source of vitamin C and E as well as fibre.”

125g Potato wedges contains: 173kcals, 4g fat, 0.4g sat fat, 0.5g sugars and 0.5g salt
125g Butternut squash wedges contains: 49 kcal, 0.1g fat, 0g sat fat, 4.8g sugars, 4g fibre and 0.01g salt

2. SWAP: Spaghetti for zucchini spirals
This simple swap from spaghetti to a spiralised zucchini substitute could save you a whopping 211 calories.
The vegetable version is also virtually fat free at 0.6g per 150g serving.
To make zucchini spaghetti simply put it through a spiraliser, or you could even use a peeler for a similar ribbon effect.
Dr Bond says this version is “a great source of potassium, folate and carotenoids lutein and zeaxanthin — two antioxidants that help keep eyes healthy.”
150g Spaghetti contains: 239 kcals, 2.3g fat, 0.4g sat fat, 0.9g sugars and 2.9g fibre
150g zucchini pasta contains: 37.5 kcals, 0.6g fat, 0.2g sat fat, 2.8g sugars and 4.1g fibre
3. SWAP: A slice of chocolate cheesecake for strawberries dipped in chocolate
Changing this decadent dessert for an equally delicious fruit option could cut the calories in half.

A slice chocolate cheesecake (90g): 362 kcals, 24.6g fat, 13.5g sat fat, 20.8g sugars, 1.7g fibre and 0.3g salt
100g of strawberries plus four square of chocolate contains: 170 kcals, 8.8g fat, 4.74g sat fat, 15.6g sugars, 4.1g fibre and 0.1g salt
4. SWAP: Cous cous salad for quinoa salad
Dr Bond says: “Quinoa isn’t a true grain like wheat or rye, so it’s suitable for those with coeliac disease or gluten sensitivity.
“It has more iron than other grains and it’s a source of energy giving magnesium, folic acid and copper.
“Quinoa is a complete protein that will keep you fuller for longer.
“Another plus, is the gut healthy fibre it brings — adding a respectable 3.6g towards your daily 30g total.”
Cous Cous Salad (150g): 268 kcals, 1.5g fat, 0.3g sat fat, 1.4g sugars, 3.3g fibre and 0.02g salt
Quinoa Salad (150g): 163 kcals, 2.6g fat, 0.3g sat fat, 3g sugars, 3.6g fibre and 0.1g salt
5. SWAP: Pork sausages for salmon steak (flesh only)
Sausages provide nearly half of the daily maximum recommended amount for saturated fat — plus 33 per cent maximum recommended amount for salt.
Meanwhile salmon contains a huge 36.9g of protein per serving.
Dr Bond says: “Salmon is high in vitamin D (11.7mcg per serving) and E (5.9mg per serving), phosphorus (393g per serving) and heart health omega-3 fats (5g).”
Three sausages (120g) contains: 357 kcals, 26.5g fat, 9.6g sat fat, 1.7g sugars, 2.8g fibre and 2g salt
Salmon steak (150g) contains: 358 kcals, 23.4g fat, 4.4g sat fat, 0g s37ugars, 0g fibre and 0.2g salt
6. SWAP: Cheddar cheese for feta cheese
Cheese is considered a good source of fat, which is essential for a balanced diet.
But don’t go overboard on the cheddar — because it contains more calories than some of the milder cheeses like brie and feta.
30g (Matchbox size) Cheddar cheese: 125 kcals, 10.5g fat, 6.5g sat fat, 0.03g sugars, 0g fibre and 0.6g salt
30g Brie: 103 kcals, 8.7g fat, 5.5g sat fat, 0g sugars, 0g fibre and 0.4g salt
30g Feta: 75 kcals, 6.1g fat, 4.1g sat fat, 0.4g sugars, 0g fibre and 0.8g salt
7. SWAP: Mayonnaise for mashed avocado
Half an avocado is one of your five-a-day and is rich in cholesterol lowering mono-unsaturated fat and packed with antioxidant vitamin E.
1 tbsp Mayonnaise (15ml) contains: 108 kcals, 11.9g fat, 0.9g sat fat and 0.2g sugars
A quarter of an avocado (35g) contains: 68 kcal, 6.9g fat, 1.6g sat fat, 0.2g sugars and 1.6g fibre
8. SWAP: Piña colada cocktails for spiced pineapple mule
They’re a delicious fruity summery drink — perfect for sipping while hanging by the pool.
But if you’ve got the option to make it at home, swap the creamy original for a lower calorie option.
Pina Coladas Cocktail made with Bacardi, coconut cream, and pineapple juice, contain: 245 kcals, 18.6g sugars, 6.3g fat, 5.1g saturates
Spiced Pineapple Mule, made with Captain Morgan’s spiced rum, pineapple juice, diet ginger beer, 2 dashes angostura bitter, contains 143 calories
9. SWAP: White long grain rice for cauliflower rice
This easy swap is a bit like zucchini spaghetti. The cauliflower rice gives the same texture as the white long grain rice but with a lot less calories.
Cauliflower is also a lower GI food and a great source of fibre, potassium, folate and vitamin C, Dr Bond says.
150g (size of a tennis ball) serving cooked white rice contains: 215 kcals, 0.6g fat, 0.1g sat fat and 0g sugars
150g serving cauliflower rice contains: 51 kcals, 1.4g fat, 0.3g sat fat and 3.8g sugars
10. SWAP: Ham and cheese sandwiches for poached salmon sandwiches
As the easy go-to finger food, sandwiches are almost unavoidable at parties and around lunchtime.
But if you’ve got the option of bringing your own, ditch the ham and cheese for a poached salmon and watercress filling instead.
And despite a recent study suggesting white bread is just as healthy as brown, Dr Bond says stick to the wholemeal.
She added: “Cut down on fat, sat fat, salt and boost gut health fibre, plus packing a omega-3 punch for heart and brain health with the salmon sandwiches.”
Two ham and cheese sandwiches on white bread contains: 466kcals, 21.6g fat, 10.7g sat fat, 3.4g sugars, 2.13g salt and 2.2g fibre
Poached salmon and watercress on brown bread contains: 353kcals, 12g fat, 1.5g sat fat, 3.6g sugars, 0.8g salt and 3.8g fibre
11. SWAP: Mashed potatoes for mashed cauliflour
It’s perhaps one of the best sides when you go to the pub. But a serving (one cup) of mashed potato clocks up 116 calories alone.
Sub out the spuds of a cauliflour alternative — which offer almost a day’s worth of vitamin C and just 27 calories per cup.
12. SWAP: Brioche buns for sourdough bread
Sourdough contains over 60 per cent less fat and 80 per cent less saturated fat than brioche bread.
Dr Bond adds: “It’s a low GI compared to white brioche bread, so will help you feel fuller for longer, meaning you will eat less — a good choice if you are trying to lose weight.
“The acid in the sourdough breaks down some of the starches making it easier to digest.
“Watch out though, it is still bread of course, so control your portions and pay attention to what you serve it with.
“To keep calories down further, choose a medium — rather than a thick — sliced loaf.”
White brioche bun (68g) contains: 186kcals, 3.9g fat, 1.8g sat fat, 4.4g sugars and 0.4g salt
Sourdough (80g/ 1/5 loaf) contains: 190kcals, 1.4g fat, 0.2g sat fat, 1.9g sugars, 0.7g salt
13. SWAP: Granola for porridge
The wintry morning call for a filling breakfast.

A 40g serving of cooked oats contains just 143 calories, 3 grams of fat and 3.7g sugar. Sprinkling 10 fresh blueberries onto your porridge adds natural sweetness for just 8 calories.
Meanwhile, a 45g serving of Jordans Crunchy Oat Granola with berries is 192 calories, contains 6.1g of fat and 7.7g of sugar.
14. SWAP: Taramasalata for tomato salsa
Dips can be a bit of a minefield when it comes to knowing where to dunk your snacks.
Why not swap a creamy Greek taramasalata for a fresh, healthy tomato salsa for a snip of the calories and fat content.
And think about what you’re dipping in there too — switching tortilla chips for carrot batons make it a super healthy snack.
A quarter pot (50g) of taramasalata contains: 258 kcals, 26.3g fat, 1.8g sat fat, 0.8g sugars and 0.6g salt.
Tortilla chips (40g): 199 kcals, 10.4g fat, 1.0g sat fat, 1.0g sugars, 0.56g salt, fibre 2.7g
Total = 457 kcals 36.7g fat, 2.8g sat fat
A quarter pot (50g) of tomato salsa contains: 22 kcals, 0.8g fat, 0.1g sat fat, 2.3g sugars, 0.3g salt and 0.6g fibre

Carrot batons (2 med carrots /134g) contains: 57 kcals, 0.5g fat, 0.1g sat fat, 9.3g sugars, 5.2g fibre and 0.1g salt
Total = 79 kcals, 1.3g fat, 0.2g sat fat, 5.8g fibre
15. SWAP: Chips for a handful of walnuts
This one might be slightly controversial as the chips are both lower in calories and fat than the walnuts.
But 83 per cent of the fats they contain is the heart-healthy polyunsaturated and mono-unsaturated fat, that help benefit in reducing cholesterol levels in the blood.
Dr Bond says: “Walnuts contain a powerhouse of nutrients essential for good health.
“Walnuts have a low GI and provide fibre and protein, three ingredients that help us feel fuller for longer.
“And studies are showing that not all of the fat and in turn calories in nuts is absorbed.
“Even the texture may help to boost satiety: they’re crunchy, so take some effort to eat.
“Unlike crisps, walnuts — like most nuts, walnuts provide a wide range of nutrients, but they contain a good source of plant omega-3 fatty acids.
“Walnuts are a low GI food, which means they provide a slow, steady, release of energy, and are rich in manganese and copper that are needed for energy production and can help prevent tiredness and fatigue by transporting iron in the body.”
Crisps 25g packet contains: 132 kcals, 8g fat, 0.7g sat fat, 0.1g sugars
30g handful walnuts contains: 206 kcals, 20.6g fat, 2.3g sat fat, 0.8g sugars

This article was taken from “The Sun” UK and written by Gemma Mullin

Lea Wagner No Comments , , , ,
February 18, 2015

Beware the “What the Hell Effect” !

iStock_000004888333Small-300x204You are trying to use your willpower and resist that bad food.  But that pizza and icecream are calling you.  “Eat me, eat me!”  Your willpower snaps & you eat an extra slice or a scoop of icecream.  

What happens next?  You think since I have already blown my diet, I might as well keep going.   WHAT THE HELL.

The “what-the-hell effect” is well known to willpower researchers such as Roy Baumeister. There’s even a formal scientific term for it—counterregulatory eating—but since that’s such a mouthful, let’s just stick to the “what-the-hell effect.” In their recent book, Willpower, Baumeister and co-author John Tierney cite numerous experiments that show that dieters often do okay until the inevitable day when they break their diet rules. Then they stop monitoring their eating (“Was that my fourth piece?”) and ignore or are unaware of their feelings of fullness.

How can you avoid the what-the-hell effect? First, STOP DIETING! Dieters can become so preoccupied with following the rules of their diet that they can lose touch with their inner sensations of hunger and fullness. Moreover, if you are on an extreme diet, your hunger will propel you to gobble more than you intend—or even want. And diets don’t work! 95% of dieters regain their lost weight within two years. Instead of dieting, follow a sensible eating plan.

HERE ARE A FEW TIPS TO PREVENT THE “What the Hell Effect”

1. Set specific short term goals – give your willpower the best chance for success, break your goals down to smaller specific chunks.  Create small wins that help you build emotional momentum. 

2. USE ACCOUNTABILITY LOGS – mistakes happen.  When you maintain an overall positive daily trend with a habit, it becomes easier to accept those small failures.  Simply take note of the mistake, record it in your journal & then move on.  It is NOT a catastrophe.  

3.  UNDERSTAND THE UNDERLYING PROBLEMS – remind yourself not to turn a “little” mistake become a “big” mistake by remembering that everyone experiences some form of habit regression from time to time.

4.  TURN GOALS INTO CELEBRATIONS – tell yourself when you have achieved your first small goal, you will buy yourself that new dress, or go to Gold Class Movies.  

In summary,  focus on one habit at a time, be specific in your goal setting, & understand that mistakes will happen.    

When you realise you’re experiencing this kind of mindset, you can avoid complete failure & simply have a “bad day” that’s easy to overcome.  

Lea Wagner No Comments , ,
September 11, 2014

Lifestyle Intervention Beats Diet for Weight Loss: 6 Simple Changes to Make Today

yoyo-dietChanges in lifestyle, not diet types, are the true ways to prevent weight gain and the associated ills of diabetes and circulatory disease.

 Here are six simple lifestyle changes you can make to get you on the road to permanent weight loss.

1. Practice portion control.
As an advocate for portion control, watching how much you eat is one of the best ways to lose weight. I have been counseling clients for years, and I have seen in my private practice that when clients watch the sizes of their portions (aka eat less), they shave hundreds of calories daily, and lose weight effortlessly. While it may seem obvious that larger portions have more calories than smaller portions, most people don’t recognize just how many more calories a large portion contains.

Another advantage to practicing portion control is that you do not have to cut out entire food groups to get thin and you get to indulge in your favorite treat every now and then. No dieting and no deprivation.

2. Think positive.

Instead of dwelling on the foods you cannot eat, try instead to focus on what you can have. I tell my clients that there is no restaurant that is completely off limits. You can always find something healthy to eat. For example, when going to an Italian restaurant, instead of dwelling on the fact that you shouldn’t eat fettuccine alfredo, called a “heart attack on a plate” by the Center of Science for the Public Interest, think instead of what you can eat: whole wheat pasta with veggies and fresh tomato sauce or fresh grilled fish with sautéed spinach.

3. Keep food records.
There is no better way to get a handle on what and how much you eat than by keeping food records. And, for the good news you do not have to keep records forever. People who keep records are generally more aware of the mistakes they make and are then able to make corrections. Food records help you see your patterns, both positive and negative ones. For example, are you nibbling in front of the TV without realizing it, are you famished when you get home from work so you eat whatever is on the counter. By identifying your bad habits, you can easily find substitutes for new habits.

4. Eat structured meals and snacks.
Speaking of nibbling and mindless munching, one advantage to eating structured meals and snacks is that you tend to get famished less often. And when we are famished, we tend to just grab whatever food is in sight. And, we also often end up grabbing junk food. Planning in advance is also important. Keep healthy foods at arms reach and bring along a fruit and yogurt if you know that it will be hard to buy something healthy midafternoon.

5. Move more.
All exercise helps. The key is to do what you enjoy and follow an exercise program you can stick with. You do not have to spend thousands of dollars on a fancy gym. Lifestyle activities also add up. For example, take the stairs and walk around the block at lunch. I also advise taking advantage of different exercises you enjoy during the different seasons: swimming outdoors in the summer, taking a walk on the beach, and skiing in winter. The key is to follow an exercise program that you can stick with for the long haul.

6. Cut yourself some slack.
I am a big advocate of focusing on progress, not perfection. It is important to take stock of the changes you’ve made so far and look at the big picture. For example, if you need to lose 50 pounds, and already lost 10 pounds, recognize your accomplishment, instead of complaining that you have 40 more pounds to lose. One way to recognize your progress is to try on some old clothes. Seeing that they are too loose can help you actually see your accomplishment.

This article was written by  

Nationally-recognized nutritionist; International Speaker; Adjunct professor of nutrition at NYU; Author, ‘The Portion Teller Plan’

 

Lea Wagner No Comments , , , ,
August 6, 2014

Is Your Weight Loss Diet Making You Fatter?

Layne Norton is a renowned prep/physique coach and pro natural bodybuilder/powerlifter. Layne has his PhD in Nutritional Sciences with his thesis emphasis in muscle protein metabolism.

The link below will direct you to his video discussing the data about low calorie diets and why they set people up for rapid weight regain and why they could actually lead to metabolic adaptations that push you towards increased fat accumulation over time.

 

CLICK HERE for the Video – Is your diet making you fatter?

 

http://ajcn.nutrition.org/content/94/6/1399.full.pdf+html

http://ajpregu.physiology.org/content/290/6/R1577.full.pdf+html

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