So... Why don't 'diets' work?????

Any meal plan we attempt to follow that cuts out whole food groups or labels specific foods as 'forbidden' has the potential to lead to an emotional feeling of deprivation and a physical craving, especially if we go cold turkey on a food that we routinely consume... Bring on the diet/binge cycle!! 

Anyone who has ever dieted knows about this one. It goes a lit

tle like this:

We start this amazing new diet which promises incredible and fast results (complete with all those testimonials) as long as we stop eating carbs (for example). So.. we dive in, head first. For the first week we go well. We drop 3 kg (probably of water) and feel so proud of ourselves!!!

But then, we get tired, light headed and emotional (angry or sad or angry AND sad)... We get that feeling of deprivation, like we are the only one in world who isn't 'allowed' to eat chocolate (for example) because we are too fat!!! We get that "why me"??

We give in and just have a little bit... it tastes sooooo good.. but then, we feel like a failure. We have stuffed the whole diet. We are stupid and hopeless. We feel that now that it is stuffed, we may as well eat the whole lot and start again tomorrow!!! We eat the lot.. not even taking the time to taste and enjoy it.

At the end of that week/month when we weigh in, we haven't reached that huge weight loss goal we aimed for, you know, the one that all those other people in the testimonials were able to achieve, so we eat for comfort... all of those forbidden foods, just because they are forbidden and we don't want to feel deprived anymore.....

Then, feeling fat... we do a google search.. and there is this amazing new diet that promises incredible and fast results, as long as you don't eat any......... Yep.. the cycle starts again..

While we are going through this horrible cycle, this is what is happening in our bodies:

We restrict our food intake by going on an excessive diet. The calorie/nutrient deprivation causes loss of primarily glycogen and water (fat loss does not happen quickly - if a diet claims to make you lose >1 kg per week you will be losing water and muscle...). This produces excellent results on the scales!!

The body goes into a state of starvation and begins to burn muscle protein for energy - there is STILL no significant fat loss. The metabolic rate is reduced due to a reduction in muscle mass.

The feeling of deprivation sets in and we binge eat. Because the body is in a state of starvation, it stores food in order to protect against future starvation.

The reduced metabolic rate means that we end up fatter than we were to start with. we feel disgusting and start the cycle all over again!

t is THIS... The dieting and the "failing" that causes weight gain.....

The answer to having a healthy, happy body, I think, lies in having a healthy, happy mind. The answer is in building our knowledge in relearning what many of us have forgotten - love for and trust in ourselves. Knowledge gives us the power to make the best decisions for ourselves. Loving ourselves no matter what is what we need to work on in order to stop us from falling into these dieting and advertising traps. Trust is what we need to try and have for ourselves and our bodies. If we listen to our bodies, they will tell us what we need. Happiness happens when we learn to listen, trust and love.

I believe that weight issues, like many issues, are usually a side effect of something that lies much deeper... If we can work on the deep things that prevent the love, trust and happiness, the side effects will slip away...

Knowledge is what I do best. So that is what I am going to share.. Trust, love and happiness are things I am still working on!!

One of he most common comments a personal trainer gets must be “I have tried EVERY diet out there and NONE of them work! Why???”, often followed by that look on the face of “I’m a failure”. Achieving and maintaining a happy, healthy body requires a multifactoral approach - a combination of healthy eating, exercise and tackling the psychological factors that make food more than just the fuel that it is for our bodies! Stay tuned as we explore diet and exercise, as well as the social and psychological factors involved in how we look and feel about ourselves. Many tips and evidence-based information to come!!!

Pumpkin and Fetta Pies

These pies are delicious, light and full of nutrients!!  They would fit as a dinner or lunch into either the Wehll about 1300 or about 1500 Meal Plans.  Enjoy with a big helping of fresh salad and a side of natural yoghurt (with grated cucumber and lemon juice if you are really feeling energetic)!

Pumpkin and Feta Pie

Serves 4

Ingredients

Amt	Ingredient	Kcal	Carb (g)	Protein (g)	Fat (g)
750 g	Jap Pumpkin, diced in approx. 2 cm cubes	350	54	16.6	4.5
2 tsp	Cumin seeds, whole	45	4.4	1.8	2.2
20 secs	Extra Virgin Olive Oil Spray	53	0	0	6
200 g	Light Fetta Cheese	466	0.2	51.4	29
1 cup	Fresh parsley, chopped	24	0.6	2.4	0.2
4 slices	Mountain Bread (I used wholewheat)	287	53.7	11.2	1.6
	Totals	1225	112.9	83.4	43.5
	Total Per Serve	306	28.22	20.85	10.875

Method

1. Preheat oven to 200 degrees C (or 180 degrees C for a fan-forced oven).
2. Spray a non-stick baking tin (if you’ve got one, otherwise a normal one) with olive oil spray for about 10 seconds, trying to cover the entire tray as evenly as possible.
3. Spread the pumpkin evenly over the tray.
4. Sprinkle the cumin seeds evenly over the top of the pumpkin.
5. Spray the top again lightly with olive oil spray.
6. Bake in oven for about 20-30 minutes, or until edges and bottoms are beginning to brown and the pumpkin is beginning to soften.
7. Meanwhile, crumble the fetta cheese into a large bowl.  Mix in the chopped parsley.
8. When pumpkin is cooked through, add it to the bowl  (including the cumin seeds) with the feta and parsley and mix until distributed evenly (keep it chunky!).
9. Lay out the mountain bread on the bench.
10. Distribute the mixture evenly between each of the mountain bread squares; piling the mixture right in the centre.
11. Fold the edges of the mountain bread over to form a square or rectangle.
12. Lightly spray another flat baking dish with olive oil.  Place the mountain bread parcels, folded side down, onto the tray.  Lightly spray the tops with olive oil.
13. Bake in the oven for approximately 15 minutes, or until browning on the top and crunchy!!
14. Serve with a big helping of garden salad and some olive oil and lemon juice or oil free dressing.

Moroccan Chicken with Couscous salad

Moroccan Chicken with Couscous salad

Serves 4

This is a recipe from a Woolworths magazine.  They really have some good stuff in them!!  I didn't have any red onion, so I used a brown onion.  I cooked if first in a little olive oil until soft and then added the couscous and the boiling water to the same saucepan and then turned the heat off. 

I think the recipe would be even better with about a tablespoon of slivered almonds, toasted in a dry saucepan first and then sprinkled over the top at the end, just for a bit more texture.

2 Chicken Breast fillets

Olive oil spray

2 tsp Moroccan seasoning

1 cup couscous (wholewheat if you can get it)

1 cup boiling chicken stock

¼ cup chopped dried apricots

2 tbsp chopped mint

2 tbsp coriander leaves

1 small red onion, finely chopped

1 tbsp lemon juice

1 garlic clove, finely chopped

1 tbsp extra virgin olive oil

2 oranges, segmented.

1.      Preheat a BBQ grill or chargrill pan over medium high.  Spray chicken with oil spray and sprinkle with seasoning.  Cook chicken for four to five minutes each side or until cooked through.  Remove from pan, cover with foil and set aside for 5 minutes.

2.      Meanwhile, place couscous in a bowl and add stock .  Stir, cover and stand for 5minutes or until stock has been absorbed and couscous is tender.  Use a fork to fluff up and separate grains.  Stir in apricots, mint, coriander and onion.

3.      Whist lemon juice, garlic and oil together.  Pour over couscous salad and toss to coat.  Divide between serving plates.  Slice chicken, arrange on top of couscous with orange and serve.

Nutrition Information:

Per serve: 29 g Protein, 8.5 g fat (2 g saturated fat), 38 g carb, 6 g dietary fibre, 1500 kJ (360 Cal)

If you are trying to lose weight:  Add maybe one more chicken breast and make the recipe serve 6 (212 Calories per serve) or even 8 (283 Calories per serve).  Serve with about 1 tbsp of toasted, slithered almonds sprinkled over the top and with a big side of fresh garden salad with some olive oil, lemon juice and pepper.. Delicious!!

Per serve (Serves 6): 24.5 g Protein, 7.3  g fat, 26 g carb, 4.35g dietary fibre, 1180 kJ (283 Cal)

Per serve (Serves 8): 18.4 g Protein, 5.85  g fat, 19.5 g carb, 3.26 g dietary fibre, 885 kJ (212 Cal)

Lentil Patties with Beetroot, Spinach and Feta Salad

I found this recipe in a Woolworths magazine and it is delicious!!  The only adaptation I made was to add a little vegetable stock.

For Ella, I put a pattie on a little bake-at-home bread roll and gave her a side of feta, steamed baby carrots and corn on the cob.

Ingredients:

1 cup water

½ cup Quinoa

2 tbsp extra virgin olive oil

1 small brown onion, finely chopped

2 garlic cloves, crushed

2 tsp ground cumin

2 tsp ground coriander

1 tsp vegetable stock powder (I used Vegeta)

400 g can brown lentils, drained and rinsed

1/3 cup coriander, chopped

60 g baby spinach leaves, to serve

450 g can beetroot wedges, drained, to serve

80 g feta, crumbled, to serve

1.       Bring water to the boil in a small saucepan.  Stir in quinoa, reduce heat, cover and simmer for 12-15 minutes or until tender.  Set aside to cool

2.       Meanwhile, heat half of the oil in a small non-stick frypan.  Add onion, garlic, cumin and coriander and cook for 5 minutes or until softened.  Transfer to a food processor with quinoa, lentils, coriander and stock powder.  Process until roughly chopped.

3.       Divide mixture into 8 portions and shape into patties.  Brush both sides of the patties with olive oil and grill or pan fry for 3-4 minutes each side or until golden.

4.       To serve, divide spinach leaves between serving plates.  Top with beetroot and feta.  Drizzle with a little oil and serve with lentil patties.

Nutrition Information

Per Serve: 15 g protein, 17 g fat (4.5 g saturated fat), 35 g carbohydrate, 7.5 g dietary fibre, 1400 kJ (335 cal)

Binge Eating

It seems that binge eating is all to common.  Food is no longer a staple to provide our bodies with the fuel it needs to function.  It is a comfort, a coping strategy, a reward and something we come together for.  It is therefore no surprise then that dieting is such a difficult thing! Changing what we eat often means that we have to try and let go of something that provides for us in so many ways.... It's supposed to be easy, but as many of us know, it's not... It means changing our lives; changing the way we function.  And when we give in and run back to our old coping mechanisms, we are failures and everyone can see it by the way we look!

Because of how common I am finding that binge eating is and how it can affect people in so many ways (physically and psychologically), I thought I would post this little bit of research I have done on some strategies to try and help people finding themselves trapped in this cycle.

Binge eating is frequently eating excessive amounts of food, often when not hungry.  People often feel out of control and powerless to stop.  Binges represent a distraction that allows a person to avoid the root of the problem.  It is a coping strategy and similar to an addiction.  It feels comforting for a brief moment, but then feelings of guilt, disgust, depression and self loathing often follow.

Binge eating is often a viscous cycle: eating to feel better, feeling even worse and then turning to food for relief.

It is important to try and develop a healthier relationship with food, meaning that alternative coping mechanisms need to be sought to cope with the issues that food has previously been used to deal with.

It is important to start eating for health and nutrition.  Healthy eating involves eating balanced meals, choosing healthy foods when eating out and making sure you get the right vitamins and minerals in your diet.

Some strategies that may help:

1.         Manage Stress

One of the most important aspects of management is to find alternate ways to manage stress and overwhelming feelings.  Some options include exercising, meditation, sensory relaxation, breathing exercises, taking up a new hobby and calling a friend.

2.         Eat three meals a day plus healthy snacks

Stick to scheduled mealtimes, as skipping meals often leads to binge eating later in the day.

3.         DO NOT DIET

The deprivation and hunger of strict dieting can trigger food cravings and the urge to overeat.  Instead of dieting, focus on eating in moderation.  Find nutritious foods that you enjoy and eat until you feel content, not stuffed!  Avoid banning certain foods as this can make you crave them even more.  Include them, in small, controlled amounts, into your eating plan.

4.         Exercise

Exercise not only helps with weight loss in a healthy way, but it also assists depression, improves overall health and reduces stress.  The natural mood boosting effects of exercise can help put a stop to emotional eating!

5.         Fight Boredom

Instead of snacking when you’re bored, distract yourself.  Get out of the house.  Go for a walk, go to the library, call a friend, read a book or take up a hobby such as learning an instrument, gardening or painting.  Put a picture of someone who resembles your goal on the fridge and cupboard so you are reminded of what you are working toward every time you reach for a snack out of boredom.

6.         Get enough sleep

Being tired can cause you to eat more in an attempt to boost your energy. Take a nap or go to bed earlier.

7.         Listen to your body

Learn to distinguish between physical and emotional hunger.  If you ate recently and don’t have a rumbling stomach, you’re probably not really hungry.  Give the craving time to pass.

8.         Keep a food diary

Keep a diary of when you binge eat.  How were you feeling? Were you hungry, tired, stressed, lonely, angry??  Had anything happened beforehand?  What time of the day was it? Be honest and open.  Do not be ashamed.  If you share this information, you can share the emotions that go with it and we can deal with it together and devise strategies to reduce how often it happens in the future.

9.         DO NOT SHOP HUNGRY!  BUY ONLY THE ITEMS ON YOUR LIST!

When shopping, take and list and only buy items that you need.  Do not keep tempting foods in your cupboard.

10.      Understand that WEIGHT LOSS IS HARD!

Losing weight and keeping it off is one of the hardest goals to achieve!!  Sustainable results take time!  Be proud of yourself every step of the way.  It will be worth it in the long run.

Trying to lose weight too quickly by eating too little or exercising for extremely long periods is UNSUSTAINABLE! This is what leads to crashing and binge eating.

11.      FORGIVE YOURSELF!

Do not punish yourself for things you cannot change.  Nobody is perfect!  Forgive yourself and move on.  Be proud of every positive step you take, big or small.  DO NOT punish yourself or give up and binge more.... You have nothing to be ashamed of.. you are human!

12.      Get Help!

You are not alone!  Call a friend!  Binge eating is usually just a symptom of something that is happening deeper down.  If this is happening often, or if you feel out of control, talk about it. A psychologist could help you to deal with the underlying issues, can perform behavioural therapy with you or may even be able to use strategies like hypnosis.  Cognitive behavioural therapy, interpersonal psychotherapy ad dialectical behavioural therapy have all had excellent results with binge eating.

Remember, we are all growing and changing every day.  Every step we make toward health and happiness is one that is worthwhile!! 

My mottos:

Life is a journey, not a destination...Enjoy the ride!!!

This also applies to weight loss.  Learn as you go.  Enjoy the changes that are happening in your body.  It is amazing how it can adapt and grow and change to deal with the challenges you throw it.

Most of all, love the skin you're in!!!!

Taken from: Helpguide.org at http://www.helpguide.org/mental/binge_eating_disorder.htm  With a little bit of knowledge from personal experience thrown in...

Zucchini Slice, Wehll style!

This is a great, quick, healthy recipe!

Ingredients

Zucchini Slice - Wehll style (serves 6)
Ingredient	Calories	Fat	Protein	Carbohydrate	Fibre
5 x eggs	365	25.5	33	5	0
3/4 cup (100g) wholemeal self raising flour	366.75	1.5	11.1	68.55	11.85
1 medium zucchini, grated (232 g)	35	0.7	1.9	3.7	2.8
1 medium carrot, grated (140g)	45	0.1	1.1	7	5.5
1 Small onion (60g)	14	0	0.8	2.2	1
125 Weight Watchers Bacon	120	2.5	23.1	1	0
1/2 cup grated light tasty cheese (60g)	198	14.3	17.1	0.3	0
1 tomato, sliced (medium 150g)	27	0.2	1.5	3.6	1.8
100 mL Lght and creamy evaporated milk	98	1.6	8	12.6	0
1 tbsp Parmesan cheese grated (7.5g)	35	2.5	3	0	0
Total	1303.75	48.9	100.6	103.95	22.95
Per serve	217.2917	8.15	16.76667	17.325	3.825

Crack eggs into a large mixing bowl and whisk.  Whisk in flour and evaporated milk.  Add zucchini, onion, diced bacon, carrot, and light tasty cheese and stir until distributed evenly.

Line a heavy based frying pan with baking paper and spray with olive oil spray.  Heat the saucepan over medium heat.  Pour into the slice mixture and evenly distribute with a spoon.  Reduce the heat to low and cover with the frying pan lid.  Cook over low heat for about 15 minutes, checking every so often.  When the edges appear cooked and there is a small amount of bubbling, remove the lid and place sliced tomato on top and sprinkle with Parmesan cheese.  Place the saucepan under the grill on high heat and brown the top.  The slice is ready when it is firm when touched.

Turn out onto a plate by placing the plate over the frying pan and tipping upside down.  Remove the baking paper, place another plate over and flip so it is right side up.

Cut into 6 wedges and serve with lots of green salad with a sprinkle of olive oil and lemon juice or balsamic vinegar.