Foodie Friday - which diet?

There are so many weight loss diets to choose from. How can we choose one that will work for our body type, fit in with our lifestyle, appeal to our personal preferences and actually work?

Over the coming weeks I am going to investigate a weight loss diet each week so that you can work out which one will best suit you. The information will be just that, only information. I am not recommending one type of weight loss diet over another and you should always seek medical advice before undertaking any weight loss diet.

What is a 'diet'? Although the word has become synonymous with weight loss, it actually refers to all food and drink regularly consumed and is also used to describe prescribed diets including a 'diabetic' diet or a 'gluten free' diet.

One of the issues with a weight loss diet is that it can have the opposite effect on the body, temporarily reducing weight but ultimately causing increased weight gain. The reasons for this will be explained in my next book but in simple terms, some weight loss diets cause our body's to go into 'famine' mode, and save all our calories as fat until there is enough food again.

A lot of people want a 'quick fix' diet, some prefer pills and potions and others prefer pre-cooked and planned meals. Again, it is all about choosing the one the is best for you. For some people their target weight is the pot of gold at the end of the rainbow.

When choosing a weight loss diet we need to consider a few points. Here are some points that you might like to think about during the coming weeks as you read about the different possible diets for weight loss on this blog:

• how much time to you have to prepare specific food?
• how sustainable is your choosen diet?
• how expensive is your choosen diet?
• how fast do you want to reach your target weight?
• how much weight do you want to loose?
• how will a diet fit in with your family life?
• how will a diet fit in with your working life?
• do you mind counting calories or would you prefer someone else to do that for you?
• do you want to prepare all your own food or do you want to buy it/have it delivered?
• would you prefer to count 'points' rather than calories?
• is this going to be a new way of life or a temporary way of eating?
• have you been on previous weight diet before?

It can be worth researching any type of weight loss diet before embarking on one, and this can include reading blogs about the diet where people have commented on how it worked or didn't work for them, asking family and friends if they know anyone who has used it and asking health professionals for their advice.

I will also be exploring emotional eating because this is my area of expertise and I really enjoy working with women to assist them to move forwards and away from emotional eating.

Enjoy reaching your gaols

warmest wishes
Sarah

Wellness Wednesday - laughter for health

What do you call a 3 legged donkey? A wonky!! What do you call a 3 legged donkey with one eye? A winky wonky donkey!


When was the last time you had a really good laugh? I'm not talking about a little chuckle or a smile. I am talking about a really good laugh, the sort that has tears rolling down your cheeks, making you laugh out loud and feeling really happy.

We need to laugh. It is a form of emotional release and good for our health. Patch Adams (http://en.wikipedia.org/wiki/Patch_Adams) was very aware of the health benefits of laughter.

What's old, grey and still hiding in the cupboard? A hide and seek champion!

In March 2005, a study in Baltimore demonstrated the change in blood flow when we laugh. Using film clips the researchers were able to reduce blood flow by inducing mental stress when shown war clips, and increase blood flow and reducing mental stress when showing comedy clips.

Science has proved that mental stress reduces our immunity and this in turn makes us more at risk of becoming ill from infections, from flu to athletes foot.

 Why do bees have sticky hair? Because they have honey combs!

We can create our own opportunities for a good laugh. Here are just a few:

• watch a comedy film or program
• find funny video clips on youtube
• remember the last time you had a good laugh and take yourself back to that event
• find jokes that make you laugh either on the internet or ask friends for their favourite jokes
• find a fun activity to do
• attend a comedy show

 Where do you find a dog with no legs? Where you left it!

Laugh and the world laughs with you, so enjoy helping someone else laugh.

warmest wishes

Sarah

Foodie Friday - The benefits of dark chocolate

What wonderful news! Small amounts of quality dark chocolate provide health benefits.

As most you have probably realised by now I love chocolate. If you are reading this then it could be because you also enjoy chocolate or maybe you are just interested by the possibility that chocolate could have any health benefits.

For those of you who enjoy chocolate, here is a list of health benefits from consuming dark chocolate in moderate amounts. As for most food and drink, moderation is key.

• Dark chocolate is good for your heart. Eating small amounts two to three times each week can help to lower blood pressure. It also improves blood flow and may help prevent the formation of blood clots. It may also prevent hardening of the arteries.

• Dark chocolate is good for your brain. As already stated, dark chocolate improves blood flow, and that includes blood flow to the brain, which is good for cognitive function and also for reducing the risk of a stroke.  It contains chemical compounds that can improve our mood, giving us a lift and helping us to feel happier. 

• Dark chocolate helps to control blood sugar. Dark chocolate can help to reduce insulin resistance by helping cells to function normally and regain the ability of the use of the body's insulin efficiency. Because of it's low glycemic index, it doesn't cause spikes in blood sugar levels.

•  Dark chocolate is contains antioxidants. Antioxidants help to free the body of free radicals which cause oxidative damage to cells. Free radicals are thought to be involved in the ageing process and may be a cause of cancer. Eating foods that contain higher levels of antioxidants including dark chocolate can help to protect the body against the damage that can be caused by free radicals.

•   Dark chocolate contains Theobromine. Theobromine has been shown to harden tooth enamel. Whilst it reduces the risk of getting cavities it is still very important to practise good dental hygiene. Theobromine is also a mild stimulant and can help to suppress coughs.

• Dark chocolate has lots of vitamins and minerals. It contains some of the following vitamins and minerals in high concentrations: Potassium, Copper, Magnesium and Iron. Copper and potassium help to prevent against stroke and cardiovascular diseases, iron protects against anaemia and magnesium can help reduce the incidence of high blood pressure, heart disease and type II diabetes.

Whilst we all probably have our own idea of a 'small amount' the guidelines suggest one to two squares a day, or the equivalent thereof. (If you have diabetes please consult with your health practitioner before eating any dark chocolate.)

Enjoy a few squares of dark chocolate knowing that there are several health benefits.

warmest wishes
Sarah

        

Well-being Wednesdays - living your values affects weight loss

Recently someone very near and dear to me has been struggling with a dilemma. This person found themselves in a relationship with a 'Jekyall and Hyde' character. The Dr Jekyall side met all their emotional needs and they lived through the Mr Hyde times so that they could enjoy the Dr Jekyall periods. When we meet someone who meets all of our emotional needs we unconsciously and consciously choose to stay with that person.

Apart from the emotional pain of living with a Mr Hyde at times, it can also cause physical issues. This sort of dilemma causes stress and as you and I already know, this produces stress hormones which can lead to weight gain. But this kind of stress can also cause digestive upsets, headaches and migraines, skin problems, lack of sleep (which can also lead to weight gain) and even depression.

Whilst all our emotional needs may be being met intermittantly, our values are not being realised. We all have many unconscious and conscious values, and our top three values need to be realised at all times for us to be able to live comfortably and happily on a daily basis. Maybe you have worked for an organisation that did not share your values and you felt uncomfortable having to practice their values during the day. I am guessing that in the end you left because it was too uncomfortable and you probably found yourself becoming increasingly tired and unwell, dreading going into work every day.

What are your top three values? How do you work them out?
Write a list of the things that you talk about the most and spend most time and money on. You may tell people that you value fitness but rarely undertake any physical exercise or spend time and money on exercise. My top value is my family. I talk about them, think about them, spend time and money on them, plan my working life around them and do all that I can to help them remain happy and healthy.

This week I was coaching someone on their values and once they understood their top three, everything feel into place for them.

Enjoy discovering and living your values.

warmest wishes
Sarah

Foodie Friday - a shopping list can help with weight loss

Have you ever popped into the supermarket for just a few items and ended up with a full shopping basket? I remember going for just one item and struggling to the checkout with a full basket. Then there are the big weekly shops where we can easily distracted by bargains and discounts.

Have you also noticed that most of the mulit-buy offers are on the end of the isles to attract our attention? These items are usually high fat and sugar comfort foods such as chocolate and biscuits. These items can trigger desires in our brain so that we start to crave some chocolate or biscuits and end up buying some to eat either at the checkout or when we leave the store.

How can we shop and not be tempted by such items or end up with more than double the number of items we planned to buy?

The answer is to never to shopping when hungry and to always take a list.

 

Going shopping when we are hungry is going to make it extremely difficult not to eat something going round the store or just after, and the foods that we will want when shopping and hungry will be high in fats and sugar because our brain will be tired and screaming for glucose. Eating something healthy before we go is a great way to resist temptation once in the shop.

Having a written list is the other great tactic for successful food shopping. Only buy what is on the list unless the discounted item is non-food related. Recently I was able to buy my usual washing powder at a discounted price. On the same day there were three different chocolate brands on offer. Although washing powder wasn't on the list I know that I will need some within in the next month so it was permitted under the 'list rules' that I have for shopping.

Other rules include working out a weekly menu so that I buy what I need and there is less waste, only buying what is on the list and not getting sucked in my amazing offers for '4 packs of lollies for the price of 3' and having something to eat before I go shopping. 

Happy shopping

Sarah

Wellness Wednesday - How to release repressed anger for weight loss

Have you ever experienced unexplained sadness, tiredness or rage? Do you or someone you know have chronic pain that can't be medically explained? There could be specific reasons or it could be repressed anger.

We all have some repressed anger. This is anger that couldn't be expressed so was repressed and stored by the subconscious brain. Our brains love us and will do what ever they can to protect us. It becomes an issue when the amount of repressed anger causes psychological, emotional and/or physical illness.

When we are tired or ill we tend to eat high fat and high carboydrate diets because we crave comfort. Being tired, sore or ill also causes stress so our bodies release the stress hormones cortisol and adrenaline. When cortisol is released over longer periods it causes our bodies to store fat, especially on our tummy. In addition to this, our 'animal brain', the automatic part of our brain, identifies our emotions about our lack of energy and health as 'starvation' and this causes chemical changes that allow our bodies to store even more fat.

There are several ways that we can release some of this repressed anger. Writing letters to people who we believe have caused us an injustice is one way to release some of this anger. DO NOT SEND THE LETTER. The act of acknowledging who the person is and what they did (or didn't do) and how it affected you is the beginning of this process. Write it all down, in detail. The destroy the letter in some physical way, such as burning it, ripping it up or putting it through the shredder.

Being physically active is another way to release this anger. Project the feeling of anger about a certain event or the person related to the event towards an object such as a pillow or a punching bag. Hitting and screaming at the object can relieve the anger and related frustration and stress. Other physical activities can include running, swimming or dancing.

Relaxing in a soothing bath, taking a shower or having a massage can offer a different way to release this anger. Meditation and meditative exercise such as yoga and tai chi can be beneficial for some people.

To prevent anger builing up it is possible to be both loving and angry. Expressing anger in a safe and constructive way prevents further anger from being stored as repressed anger. You could say something such as "I love you and when you do this it makes me anger because .............". Then suggest that you sit down and work out a mutually beneficial solution.

For some people the side-effects of their repressed anger benefit from working with a professional because we can assist with additional techniques such as time line therapy which helps the person to change their emotions around a certain event.

Enjoy releasing some of your anger, both present and repressed, and learn how to demonstrate your anger in a safe way.

warmest wishes
Sarah

Foodie Friday - Low calorie chocolate cake

ONE BOWL CHOCOLATE CAKE

This cake is low in calories, saturated fat and cholesterol.

Ingredients

• 3/4 cup plus 2 tablespoons whole-wheat pastry flour (Whole-wheat pastry flour has less gluten and makes it baked goods a little more tender. It can be replaced wholemeal flour)
• 1/2 cup granulated sugar
• 1/3 cup unsweetened cocoa powder
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• 1/2 cup nonfat buttermilk (If buttermilk is not available add 1 tablespoon lemon juice to 1 cup of milk)
• 1/2 cup packed light brown sugar
• 1 large egg, slightly beaten
• 2 tablespoons light oil
• 1 teaspoon vanilla essence
• 1/2 cup hot strong black coffee
• icing sugar for dusting

Method

Preheat the oven to 180 C. Use a 9 inch round cake tin and spray all of the inside with cooking spray, then line the tin with baking paper.
Whisk the flour, granulated sugar, cocoa, bkaing powder, baking soda and salt in a large bowl. Add the buttermilk, brown sugar, egg, oil and vanilla extract. Beat with an electric mixer for 2 minutes. Add the hot coffee and beat in. The mixture will be quite thin. Pour the mixture into the cake tin.
Cook the cake for 30 - 35 minutes. Test the middle with a skewer.
Cool the cake in the tin on a cake wire rack for 10 minutes, then remove the cake from the tin and let it cool completely. Before serving dust lightly with the icing sugar.

Enjoy a guilt free slice as you relax over the weekend

warmest wishes
Sarah

Wellness Wednesday - Massage is good for you and good for weight loss

When was the last time you got a massage? Some people don't like being touched and find other ways to pamper themselves. For those of use that like a massage it can be difficult to find the time or justify the cost because many people believe that it is nothing more than a luxury.

Massage has been around for centuries and was recorded in early Chinese writings. Poeple have always felt better following a massage but over the past few decades scientists have been able to prove that massage has many health benefits.

A massage reduces the production of stress hormones and can even turn them off. It has also been demonstrated to help calm anxiety and anger. It can reduce colic in babies. A simple hand massage can improve the rapport between a carer and a person with dementia. Massage has also shown to help children with attention disorders and teenagers with anorexia. All the research has shown that massage has many benefits and to date there has been no evidence of massage having negative benefits.

We know that stress hormones can prevent us from maintaining or loosing weight so having the stress hormones turned off by massage can help us to maintain our weight. For the same reasons it can also help us loose weight.

A massage can also help us to feel more relaxed and this can have a ripple effect as we are then more relaxed with other people.

Ask for a massage for a present and find someone who is reasonably priced by asking your friends for a good referral.

warmest wishes
Sarah