Having the right attitude

Successful people in any area of life all have one thing in common – they have a [...]]]> Why do some people achieve nutrition success, while others fail every time? Although the answer to this question involves many factors, it can be summed up in one word – attitude.

Having the right attitude

Successful people in any area of life all have one thing in common – they have a winning attitude.

Many people appear to have the right attitude for achieving nutrition goals such as weight loss, however lurking at the back of their minds is an inner resistance. This self doubt erodes the ability to bring about constructive dietary changes and leads to a lack of effort and self discipline that is necessary for nutrition success.

The inner resistance can often be heard as a little voice in the background…the one right now that’s saying “what little voice?” We need to consistently send ourselves positive messages that keep us on track and provide reassurance rather than sabotaging our thoughts with negative ones such as “this is too hard”, “nothing is working” and “I can’t be bothered”.

So why do most people have difficulty maintaining a winning attitude? It’s because…

maintaining a positive attitude towards nutrition is not easy.

Many people find maintaining a positive attitude difficult because they are unable to direct thoughts and energy into achieving nutrition goals when there are so many other areas of life to think about. In other words, many believe that we are unable to have all aspects of life working for us because we simply can’t fit everything into our busy schedules or that it’s just not possible. If this is something you relate to, I’m here to say that

Eating doesn’t have to be hard.

Clearing your mind of all the nutrition hype, misconceptions, myths and fallacies is the crucial first step towards becoming someone who is powerful in the area of nutrition. It’s absolutely possible to have everything in life working for you, including being powerful in the area of nutrition!

A simple technique you can start trying to achieve nutrition success along with everything else that’s going on is to focus on the end result that needs to be achieved rather than stressing about how you’ll get there. Having some basic understanding of how to achieve your nutrition goals is required however and we will help you every step of the way.

Strategies that can provide powerful access to maintaining a positive attitude towards nutrition and invoking emotions of what it would be like to already have nutrition success include:

•  Visualising yourself with the body of your dreams or with an abundance of health and vitality
• Going shopping as if you were buying the clothes that you would buy if you were already at your goal weight and ideal body shape
• Finding images of people who are finishing an event you would like to complete and put them in a scrap book or on the fridge so you seem them often

Being unable to maintain a positive attitude towards nutrition means people simply don’t finish what they start and therefore they don’t get in shape and achieve an abundance of health and vitality. It’s all about our ability to consistently do what we need to do…our ability to change our thinking, change our attitudes, change our habits, change our reality and ultimately, change our body forever.

Based mainly on my personal experience as a personal trainer, the most important traits that individuals possess who maintain a positive attitude towards nutrition are:

1. Desire

This is very distinct from hope or a wish. When moving towards a goal of any nature or purpose, successful individuals begin with an intense, burning desire for something definite. Through the somewhat strange yet powerful principle of ‘mental chemistry’ and ‘thoughts’, the word impossible and the concept of failure are not accepted and cease to exist. A strong desire is also a powerful means of calling someone into action. When the desire is great enough, all blockages are overcome and the necessary steps are taken towards achieving the intended outcome.

In other words, if you really want to do something, you will find a way and means to make it happen. Write down your goals, tell your family and friends, announce it to the world so you have openly made a commitment to yourself. You need to believe you can achieve it….. so think about it and go and do it!

2. Faith

Faith is one of the most powerful of the positive emotions. It is a state of mind where visualising and believing combine to influence our subconscious mind. When you have faith in something or someone, you are fully committed and have an unwavering belief that the desired outcome will occur. Take a moment now to consider what aspects of life you currently have faith in…..

Now imagine if you had this level of faith in a sound nutritional programme…I have no doubt there would be some dramatic results and you would be unstoppable in achieving your nutrition goals.

3. Maintain the same direction

Staying on board with your nutrition programme despite having periods where you’re off track. There are many factors that will take you off track, however the biggest problem that people face is emotional eating.

We can all relate to having our comfort foods when feeling bored, frustrated or sad and there’s no doubt this food is high in fat, sugar and calories. There’s not a lot of comfort in reaching for a carrot or apple for the emotional eater!

Here is the key to success for maintaining the same direction:

It’s not the number of errors you make but how fast you get back on track.

Successful people in nutrition are able to catch themselves going off track early and adjust their course in the direction of their goals. Developing a habit of identifying the signs of heading in the wrong direction will save you time, additional stress and money but most importantly it will ensure that you do reach the nutrition destination you’re after.

4. Don’t delay

The sooner you start making changes to your current eating habits, no matter how small they are, the more likely you will succeed.

Here is a Chinese proverb that say’s it all:

“He who deliberates fully before taking a step…will spend his entire life on one leg!”

Is your job causing you to put on weight? Use your lunch hour to shape up and get healthy.

Are you stuck inside for the majority of your day? Tied to the desk? Does your lunch hour (or half hour!) usually involve a fast food fix from the local takeaway shop? Follow these [...]]]>  

Is your job causing you to put on weight? Use your lunch hour to shape up and get healthy.

Are you stuck inside for the majority of your day? Tied to the desk? Does your lunch hour (or half hour!) usually involve a fast food fix from the local takeaway shop? Follow these steps to a new body and more energy.

Walk to work

If you can’t walk all the way to work, park your car or get off the bus six blocks away. Put on your sneakers and walk the rest of the way briskly. This will stimulate your circulation, boost your metabolism and make you feel brighter. Walking back at the end of the day will help strengthen your muscles and clear your head.

Workout at work

Get up from your desk and do a good stretch every half hour. Firstly add ten squats. Then do ten upper body pushups on the edge of your desk. This will help tone your arms. March on the spot for three minutes to get the blood pumping before you sit back at the computer.

Low-Calorie snacks

Don’t even contemplate eating that large-sized chocolate donut on the office food trolley. Pack some fruit or dried apricots and nuts from home for a mid-morning snack. Researchers say that crispy foods like apples, carrots or celery that need to be chewed and take longer to eat, fool the body into thinking you have eaten more. Prepare these the night before while dinner is cooking and you will always have them on hand.

Take a Midday Walk

Briskly walking for 20 minutes at lunchtime can burn up to 300 calories. Researchers at the University of Ulster found that exercising in three short sessions is more effective for burning fat than longer, less frequent exercising. Grab a friend and pound the pavement! Try some hills or a park for enjoyment.

Bring your own lunch

Don’t skip lunch. Fasting encourages your body to hold on to extra fat. Most nutritionists recommend frequent, light snacks that keep up your energy levels and prevent you from getting so hungry that you dive into high-fat, high-calorie foods. Diet foods are not always the best choice. “Low-fat” and “reduced fat” foods may still be high in fat.

If you make your own lunch, you can be sure you’re having healthy, fresh, low-fat food. Low-fat salads with olive oil and lemon dressing, steamed vegetables, basmati or jasmine rice salad with vegetables, cold pasta salad with vegetables or mutigrain sandwiches with chicken, turkey, egg, tuna or cottage cheese are tasty and satisfying choices. And add at least one piece of fruit.

Saturated Fats

Saturated fats originate from animal sources and are typically solid at room temperature. They increase LDL cholesterol levels (bad cholesterol) thereby increasing the risk of coronary heart disease. Most vegetable based oils are low in saturated fats however, be aware of palm [...]]]> So which fats are good, and which are bad?

Saturated Fats

Saturated fats originate from animal sources and are typically solid at room temperature. They increase LDL cholesterol levels (bad cholesterol) thereby increasing the risk of coronary heart disease. Most vegetable based oils are low in saturated fats however, be aware of palm oil (50% saturated) and coconut oil (90% saturated): these can also increase cholesterol levels. It is best to limit intake of all saturated fats.

Sources of Saturated Fats:

Fatty meat and chicken (especially skin)

High fat processed meats and sausages

Deep fried food

Full fat dairy products, milk, cream, butter and cheese

Solid frying fats

Cakes, biscuits, pastries, pies

Chocolate

Polyunsaturated Fats

Polyunsaturated fats are found in a variety of plant and animal-based foods, and are generally liquids at room temperature. They tend to lower total cholesterol and triglyceride levels, but may also lower HDL (“good”) cholesterol. These fats are further classified into two groups: omega three (?-linolenic acid) and omega six (linoleic acid) polyunsaturated fatty acids. Omega three and omega six fatty acids are classified as essential fatty acids because they are required by the body to maintain good health.

Omega three fatty acids are found mainly in fish and seafood, and can decrease the stickiness of blood, reducing the risk of clots. Omega three fatty acids have also been found to assist in prevention and treatment of hypertension (high blood pressure), heart disease, arthritis and cancer. Foods rich in omega six fatty acids include safflower, sunflower, corn, soyabean and cottonseed oil. Omega six is also found in meat, so most people usually consume adequate amounts. Most Australians however, do not consume enough omega three fatty acids, hence if you eat two fish meals per week, this may reduce the risk of suffering heart disease. When using polyunsaturated fats in the diet, use them instead of saturated fats. However, it is important to remember that even though some fats are better for the heart, all have the same calorie density – that is, all can increase body fat stores and this is an independent risk factor for many diseases including heart disease. The following table shows some of the main sources.

Sources of polyunsaturated fats:

Vegetable oils

Soy products

Polyunsaturated margarine

Nuts (e.g. walnuts, hazelnuts, brazil nuts)

Seeds (e.g. pumpkin, safflower, sunflower, sesame)

Fish and seafood (e.g. salmon, tuna, sardines, mackerel, herring)

Monounsaturated Fats

Monounsaturated fats can assist to lower cholesterol levels without reducing HDL cholesterol levels as well. Studies have found that people who cook with olive oil have a reduced risk of heart disease, and the most well known group of people are those in Mediterranean countries. Olive oil is also rich in natural antioxidants, which may further reduce the risk of heart disease. Beware however, that clever marketing may be confusing when shopping; you may see some oils labelled as “light olive oil”. The “light” may not refer to calories or fat levels, but to texture, colour or taste! Use monounsaturated fats in small amounts in place of saturated fats.

Sources of Monounsaturated Fat:

Monounsaturated margarine

Olives and olive oil

Canola oil, macadamia nut oil

Avocado

Nuts (e.g. peanuts, almonds, cashews)

Peanut butter

Tips to Reduce Fat Intake in the Diet

Trim all visible fat from meat, or preferably choose lean cuts of meat

Remove skin from chicken

Consume fish/seafood 2-3 times per week

Fill up on while grain breads, whole grain cereals, legumes, fruits and vegetables

Use small amounts of added fat (oil, margarine) – try spray oil and use a non-stick pan

Use low fat cooking methods (e.g. grilling, baking, dry frying)

Limit take-away foods and fried foods

Use low fat dairy products

Snack wisely on lower fat options

Learn to modify old “favourite” recipes

Remember, we still need the good fats in our diet, so don’t cut out fat altogether! Just be sure to eat the good fats in moderation and reduce all versions of saturated fats.

Well let me shed some light on [...]]]> There is a proven way to increase your weight loss results by an incredible 200%. One of the largest and longest running weight-loss trials ever conducted has confirmed these amazing results.
I bet you’re asking, how do I get hold of this information, magic remedy or miracle pill.

Well let me shed some light on the subject. Good long term weight loss is not about magic cures, it’s about the daily habits that lead to success.

It’s simply keeping a food diary.

Kaiser Permanente’s Centre for Health Research has conducted a study that has shown that recording what you eat throughout the day can double a person’s weight loss efforts.
“The more food records people kept, the more weight they lost,” said Kaiser Permanente lead author Jack Hollis Ph.D. “Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume better food choices.”
People who took part in the study who used their daily food journals doubled their results. As we all know you are going to re-think sneaking in that sweet or chocolate if you are going to write it down. Seeing it in writing actually prevents you from doing it in the first place.

It really is that easy. Turn on the computer, grab a notepad and get ready to track everything you eat. If it goes in your mouth, write it down.

According to the study participants, food diaries increase accountability and demonstrate where issues are coming from. Dr. Keith Bachman said in the press release that keeping a food diary doesn’t have to be a formal thing.

This study proves that most people can lose weight if they have the right tools and support. A food diary in conjunction with a weight management program is the ideal combination of tools and support.

What have you eaten today? Are you still filling out your food diary?

So how can we [...]]]> As many of you would agree, we generally set out to do something new with great enthusiasm and energy, only to find in a short amount of time the novelty has worn off and the motivation level has dropped considerably. Pretty soon, we quit because it seems all too hard.

So how can we overcome this on-again-off-again problem with motivation to exercise? (Or anything else for that matter.)

Firstly we need to think about our goals. What is it we really want to achieve? How are we going to achieve it? Are we being realistic? If our goal is realistic, but we really don’t know how we are going to go about achieving it, then the best thing we can do is break the goal down into small manageable parts.

Let me explain…. Let’s say your goal is to be able to do a 5km fun run. Yet, at the moment you puff out after 200m. The best thing to do is set out a realistic schedule. How often can I commit to training? Twice a week? Three times? Ok, let’s go with that. So rather than dwelling on the fact that you can’t make it to 5km, you should work on the fact that you can run 200m and work on building that.

Basically you are trying to focus on the positives, not the negatives. Your goal is still 5km, but your abilities are 200m. So today is your first allocated training session….. You are going to run 200m, then you are going to rest for 2 minutes and you are going to run again. You may only make 100m this second time, but you will do it and rest another 2 minutes and run again. This time you can make the 100m without too much trouble and you rest again. Then you run again, rest, run, rest, run until you find that you have managed 30 minutes. Today’s session is complete and you may have only run 1km in total, but you DID it!!

Next session, you can try it again and you will find that you can run 200m each running burst without having to stop. So you can continue with this run, rest, run theory until you find that you can either run further, or you can reduce your rest period. In simple terms, your fitness will improve and your motivation will increase because you are managing to do what you have set out to do. If you had just tried to run 5km in the first place, you would have surely failed and then given up completely.

So instead, you will be keen to keep training 3 days a week until you can run further and rest less. Over time, you will feel great, be much fitter and you will be able to adjust your goals to spur you on to bigger and better things. 5km will eventually be possible and you will be totally motivated to continue because you will have achieved what you set out to achieve!

The simple solution to EVERY problem and to EVERY goal is to break it down. Don’t ever just look at the tallest mountain and say to yourself “there is no way I can climb that”. You should look at the mountain and say to yourself “if I climb to that spot, then wind round to that peak, I should be able to reach the summit”. Don’t ever give up before you have even started just because the finish line looks so far away.

The same theory applies to anything in life. Diet, exercise, work promotion…. you name it, if you break a big goal into small manageable bits, you will be able to achieve whatever it is you like. And let’s face it, achieving goals is the biggest motivating factor to keep you going.  Without a goal to achieve, there will not be any motivation to achieve it. Persevere, even when the going gets tough and you will ultimately achieve whatever it is you set out to achieve.

So you’ve been eating well, hitting the gym and watching what you put in the grocery basket — but either the scales are lying or you’re still piling on the kilos. How can that be?

While it’s easy to spot the calories in fried foods and soft drinks, many of us don’t pay [...]]]> You’ll be surprised!

So you’ve been eating well, hitting the gym and watching what you put in the grocery basket — but either the scales are lying or you’re still piling on the kilos. How can that be?

While it’s easy to spot the calories in fried foods and soft drinks, many of us don’t pay nearly as much attention to the less obvious culprits. Here are a few unusual suspects that might be sabotaging your weight loss goal…

Fruit juice

Fruit juice may seem like a healthier alternative to soft drink, but it’s still packed full of sugar. A glass of OJ contains about 4.5 teaspoons of sugar, which is almost the equivalent amount in four Tim Tam biscuits. There is also very little dietary fibre in the juice, so you are much better off eating fresh fruit and quenching your thirst with water.

Tofu

Sure, tofu may be the poster child of health food, but how often do you actually eat the stuff in its plain form? Most tofu dishes served in restaurants are deep-fried, which means the once-healthy morsels are coated with saturated fat, sodium and other flavouring agents — making them delicious, but fattening at the same time.

Lack of sleep

Many people overlook sleep as a factor that affects their weight, but the truth is, inadequate rest can mess with our appetite-regulating hormones and slow down our metabolism, making us susceptible to weight gain.

Too much stress

Stress puts your body into a fight-or-flight mode, causing the release of a hormone known as cortisol, which affects your blood sugar level. Excess cortisol in the bloodstream has been linked to increased abdominal fat. Studies also show that long-term chronic stress can trigger comfort-eating.

Diet drinks

Soft drinks are fine as long as they are “diet” ones, right? Well, recent research has found that artificial sweeteners found in these zero calorie drinks may in fact lower your metabolism — indirectly causing weight gain. They also inhibit the hormone leptin, which is responsible for regulating your appetite.

Sushi rolls

While healthy at first glance, white rice sushi rolls are full of simple carbohydrates and could contain kilojoule-packed ingredients such as mayo and fried or tempura-battered filling. For example, a tempura prawn roll can have up to 2130 kilojoules (508 calories) and 20g of fat. Next time, opt for brown rice sushi with a fresh fish or vegie filling for a healthier lunch.

Your morning coffee

We are not suggesting you have to give up your caffeine fix, but it’s worth cutting back on the milk and sugar you have with it. A Starbucks Grande Latte contains 925 kilojoules (220 calories) and 11g of fat, which adds up if you have more than a cuppa a day. Even a skim milk large Latte from Gloria Jeans will add 127 calories to your day, and that’s without any sugar!

Low-fat salad dressing

It’s sad but true: most things marketed as “low fat” are full of sugar or artificial sweeteners. And in the case of “lite” salad dressings, it also means fewer fat-soluble nutrients from the vegies will be absorbed by the body. Solution? Swap the pre-packaged dressing with olive oil (a source of good fat) in combination with your favourite vinegar instead.

Dried fruit

Turns out not all fruits are equal when it comes to the calorie stakes. Dried fruit may sound harmless enough, but because it is much denser and often contains added sugar in its dehydrated form, they often contain more calories per cup than their fresh counterparts. Best to eat the actual fruit and get all the nutritional value in the way Mother Nature intended it to be eaten.

Granola

It may appear wholesome but few of us realise granola is loaded with things that are bad for our waistline. The dried fruit, sugar, and oil that makes it crisp and yummy can add up to 1680 kilojoules (401 calories) and 15g of fat per cup — not so healthy after all.

So What’s the overall Solution?

Keep it Natural! Where possible, stick to freshly grown, raw and unprocessed foods. Avoid artificial sweeteners and “low fat” foods. Read labels and be aware of what you are actually eating.  Don’t believe the marketing hype surrounding a product that is so-called “diet” food. It has probably been overly processed and will generally offer very little nutritional value.

Remember, marshmallows are 99% fat free! Would you call them healthy?!?

What Does Your Liver Do?

The liver is the biggest organ in the body (apart from your skin) and the most important outside the brain and heart. It is located to the right of the stomach, in the [...]]]> Your health depends on your liver, so if it’s not healthy, you can’t expect to be healthy!

What Does Your Liver Do?

The liver is the biggest organ in the body (apart from your skin) and the most important outside the brain and heart. It is located to the right of the stomach, in the upper abdomen and below the diaphragm.

The liver performs a variety of tasks, including:

Processing and eliminating toxins and drugs from the body.

Producing bile that is used to break down fats.

Fighting infection and disease.

Storing Vitamins A, D, E & K, Vitamin B12, and Iron.

Storing glycogen, the body’s glucose storage.

Producing and regulating cholesterol.

Cleansing the blood by removing environmental toxins and eliminating or excreting them.

Removes bilirubin (a break down product that accumulates and causes the yellow tinge in jaundice)

Processing digested foods and their nutrients to nourish the body.

Taking Care of Your Liver the Natural Way

1. Cut the Booze

Alcohol is a toxic substance that the liver is responsible for metabolising. It may cause cellular malformations, scarring and inflammation, all of which inhibit liver function and cause potential liver disease at a later date. Alcohol also provides a pile of empty calories that leads to unnecessary fat storage.

2. Try Some Herbs

Herbs protect liver function by stimulating bile flow and help the organ to regenerate itself. Popular herbs for liver support include:

       Milk Thistle

       Licorice

       Dandelion root

       Artichoke

3. Have a Caffeine Break

The liver processes caffeine like it does any other toxin. It is forced by caffeine to release glycogen stores into the blood, and slows the organs ability to cleanse the blood from other harmful toxins.

4. Think Green

Natural greens support the liver by:

       Balancing the body’s acidity levels.

       Strengthening the immune system.

       Reducing excess fat and fluid stores.

       Assisting toxin elimination.

Green foods rich in minerals include sea vegetables, barley grass, green vegetables, green salads, chlorophyll, spirulina and chlorella. Home grown vegies also add wonderful nutrients without the added toxins of sprays and pesticides used in commercial farming. Your liver will thank you for the extra effort when you grow your own produce!

5. Get Some Sleep

When you close your eyes to go to sleep at night, your brain releases a chemical called Melatonin that helps to regulate your sleep cycle. Melatonin shares the body’s toxic load with the liver by helping to neutralise free radicals and by regenerating the body overall. Sufficient sleep also helps with weight management which in turn will help your liver.

6. Flush Your Liver

Flushing your liver rids it of toxins, cholesterol build up and gallstones, and frees the way for bile flow. Non-caffeinated herbal tea can be a great way to flush the liver and keep it clean and healthy. Drink daily for best results.

7. Avoid Medications When Possible

Like other toxins, residues of drugs and medications can build up in the liver and cause toxicity. When possible, and with your doctor’s consent, give your liver a break and avoid pain killers, anti-inflammatories, HRT, antibiotics and the pill. Try stretching or resting to relieve a headache rather than reaching straight for the paracetamol.

8. Go Organic

Try to buy organic fruit, vegetables and meat when possible. Non-organic products often contain toxic poisons, pesticides, hormones and antibiotics which may all build up and inhibit liver function. Grow your own vegies and save money and your liver at the same time!

9. Water Water Water

Drinking at least two litres of filtered water per day assists the liver (and kidneys) with toxin elimination. Small and frequent sips are best, and if you find it hard to get two litres in, herbal teas can help to flavour it up! It is also recommended to avoid a lot of water (especially cold water) with meals as it may dilute the gastric juices in the stomach, inhibiting digestion and increasing the livers workload. Cold water can also help solidify any fats in the meal, so avoid cold water with your meal. So enjoy plenty of water between meals to keep your liver in tip top shape!

The study: