Archive for February, 2009

GET SOME HEALTHY FATS

The low fat, low carb, low calories diets that have been promoted over the last 10 to 15 years do not work. The Australian statistics on obesity tell the story:

1996 2006
Male 52% 62% (2/3)
Female 37% 45% (1/2)

Obesity is increasing, rather than decreasing. So it seems that low fat diets do not work, and yet many of us still buy into the idea that fat is bad for us because it will clog our arteries and give us heart disease.

  • Fat is a rich source of energy and is important for carrying fat soluble vitamins A, D, E and K which support thyroid function and healthy metabolism.
  • Fats also supply essential fatty acids for healthy skin and have a role in regulating body functions.
  • Fats are needed for proper function of serotonin receptors in the brain. Serotonin is the body’s natural “feel-good” chemical. A lack of fat in your diet can make you feel depressed!

Not all fats are bad for us – fat can make you thin, if it is the right kind of fat. It is about both quality and quantity.

Good fats: include things like cold pressed olive oil, avocados, nuts, fish oil

Bad fats: found in pastries, cakes, take-away meals, potato chips, butter and dairy products (full fat milk, cream, cheese, etc)

So if you’re serious about fat loss, get some healthy fats in your diet.

Advertisements

February 27, 2009 at 12:52 pm 2 comments

OVERWEIGHT but STARVING?

The majority of people in Australia, including overweight people, are STARVING for good nutrition.

In general, all Australians eat way more than they need. However, what we eat does not give our bodies the nutrition we require to be healthy. Sadly, we are eating more and more take away foods, pre-packaged, refined foods with chemical additives and preservatives that are essentially devoid of good nutrition.

Some factors outside of our control contribute to the lack of good nutrition. Even if you make the effort to eat the recommended amount of fruits and vegetables every day, the nutrition in these foods is decreasing. This is due to modern farming methods, where food is grown in impoverished soils with the addition of artificial fertilizers to produce large succulent looking plants which are sprayed with insecticides and then picked green, stored for long periods of time and in some cases gassed to artificially ripen. In 1951, two peaches supplied the recommended daily allowance of Vitamin A for adult women. Today, a woman would have to eat almost 53 peaches to meet her daily requirements.  The fact that we eat much of our food cooked rather than fresh further depletes the vitamin and mineral content of the food.

It is my belief that we need to do two things:

(1) primarily eat fresh, organic, Low GI whole foods. Two good rules to follow: If you can’t pronounce an ingredient – don’t eat it, and if a food was not here 10,000 years ago – don’t eat it.

(2) supplement our diet with good quality glyconutrients, vitamins and minerals to give the body what it needs to be truly well. I use and recommend Mannatech’s products for this purpose.

I really believe that Low GI eating is the way to go. The Low fat, low carb, low calories diets that have been promoted do not work. The Australian statistics on obesity tell the story:

1996 2006
Male 52% 62% (2/3)
Female 37% 45% (1/2)

As you can see, despite all the “diet” advice, obesity is increasing, rather than decreasing.

Low GI eating is not a diet – you don’t have to starve yourself to be slim and healthy.  You can adopt Low GI eating by gradually substituting one high GI food in your diet with a Low GI alternative.  Eventually you will have switched to a Low GI style of eating foods which are nourishing and enjoyable.  This kind of eating can be sustained for life.  There are many great Low GI cookbooks available from Amazon.  Or do a google search for Low GI recipes.  Get inspired.  Get healthy!
low-gi-cooking Contact me:  suzimorrisblog@gmail.com, or leave a comment below.

February 25, 2009 at 11:31 am Leave a comment

LOVING THE SELF

What has self love got to do with losing weight?

The short answer is – a lot!

Love gives us a respect for ourselves and this shapes the way we treat ourselves. If we love and appreciate ourselves then we have gratitude for the miracle of our body and how wonderfully we are made. If we really love ourselves, then we will take loving care of our bodies, feeding them foods that are nourishing and energy-producing.

When we are lacking in self love, we abuse our bodies by adopting a high fat diet full of refined processed foods and empty carbs that are devoid of real nutrition. Convenience foods are the go. We try fad diets, seeking a quick fix to the years of neglect that have brought us to our current state. It is a lack of self love that allows us to eat erratically, deprive ourselves of sleep and remain highly stressed over long periods of time.

In her book “You can heal your life” Louise Hay contends that THE PROBLEM is rarely the REAL problem. We can waste a lot of energy trying to correct a problem, for example being over weight, which is not the real problem. She refuses to focus on excess weight (the problem), and works instead on self love (the REAL PROBLEM). Berating ourselves for being too heavy, feeling guilty about every bite of food we eat and criticising ourselves constantly for our failures is not self love. Louise Hay contends that “loving the self begins with never, ever criticising ourselves for anything”. Tune into your self talk for a while. How do you speak to yourself? Do you sound like a harsh, critical parent, or do you lovingly encourage and affirm yourself? Imagine if you spoke to a small child the way you speak to yourself – what effect would it have on the child? Would it produce a child who is confident and happy, or one who is convinced he/she will never be good enough?

Try speaking to yourself in love. Try acting towards yourself in love. Real self love is a great motivator. You will want to do the right thing by yourself, because you love yourself enough to believe you are worth it.

Go to a mirror. Look yourself in the eye. Use your name and say “(name) I love and accept you exactly as you are”. Repeat, until you start to act as if it is true.

February 23, 2009 at 12:45 pm Leave a comment

LOW GI APPLE MUFFINS

I have a great recipe for Low GI muffins, that I make time and time again.  I have passed the recipe for these yummy muffins on to lots of friends and family.  Everyone wants me to make muffins for them, but I simply can’t keep up with the demand.

Besides being Low GI, this recipe uses very little sugar (just two tablespoons of honey across 18 muffins plus whatever natural sugars are in the fruits), is low fat and non-dairy. They are really yummy, so you can enjoy them and be guilt free!

When I go for my triathlon training sessions, I take a muffin with me to have afterwards, as it is a 45 minute car trip to get home and I really need to eat within 15 minutes of exercising.

INGREDIENTS:

1

3 egg whites

2

4 tablespoons oil
2 tablespoons honey
1 cup soy milk

3

2 cups pie apple (1 x 300 g can – no added sugar)
½ cup chopped walnuts
1 cup sultanas

4

3 cups wholemeal SR flour
1 teaspoon mixed spice
1 teaspoon cinnamon
2 tablespoons LSA*

METHOD:

Preheat the oven. Get muffin pans ready (either brush with olive oil or line with patty cases).

1   Beat the egg whites until stiff.

2  Add the oil, honey and soy milk and blend thoroughly. (If you want to you can add some or all of the egg yolks into the mixture.)

3   Add the apple, walnuts and sultanas and mix.

4  Add the flour, spices and LSA and stir gently until combined.

5  Spoon into muffin tins. Bake in a moderate oven (200 deg C or 150 deg C if fan forced) for 15-17 minutes or until cooked.

6  Cool on wire racks to maintain crispy outside, or wrap in a tea towel if you prefer them soft.

Makes about 18 regular sized muffins, or about 10 texas sized muffins.

TIP: They freeze well and can easily be defrosted in the microwave.

* LSA stands for Linseeds, Sunflower seeds and Almonds. You can buy it ready made in health food stores, or make your own by grinding together 3 cups linseeds (flaxseeds) 2 cups sunflower seeds and 1 cup almonds.

VARIATIONS:
–  Use some other kind of tinned fruit, eg apricots, pineapple, cherries.
–  Use muesli instead of the walnuts.
–  Use chopped dried apricots instead of the sultanas.

If you use this recipe and like it, please come back and leave me a comment!

SUZI

PS:  I am delighted to be an independent distributor for the Polaris Media Group.  The company is built upon the belief that, given practical education, every individual has the ability to realize their inherent potential and live a life of personal fulfillment.  Check out their product range:  Click here

February 22, 2009 at 11:28 am Leave a comment

Perth’s beautiful Swan River

The Swan River is a feature of the city of Perth, which is rated among the most beautiful cities in the world. The river, which separates the downtown area from its southern suburbs, provides lush vistas. Near the City, the banks of the Swan fan out into a wide, sparkling expanse. Edging it are green playing fields behind which the city skyline is  silhouetted against a sky of clear and brilliant blue. At weekends, this is the scene for yachting action. Sleek crafts criss-cross the ruffled surface of the water, many boasting billowing multi-hued spinnakers.  The river then narrows into the busy port of Fremantle as it makes its way to the Indian Ocean.

The Swan River Trust cares for the Swan and Canning rivers. They work with the community, industry, local and State government to ensure the Swan Canning River System is conserved and managed so its environmental quality is maintained and improved, and people can continue to enjoy it.

The people of Perth are encouraged to access the rivers and use them for a wide variety of recreational pursuits.  This natural asset needs to be protected so that its beauty remains for future generations to enjoy.  The Swan River Trust aims to involve as many people as possible in caring for the Swan Canning Riverpark.   Free 12 month membership of the River Guardians has been extended into 2009 for individuals, families, groups and businesses.  I encourage you to go to riverguardians.com and sign up.

February 21, 2009 at 1:48 pm Leave a comment

Lose that belly fat!

When it comes to losing fat, most of us focus on the excess fat we are carrying in the belly region. It is that “spare tyre” which we would most like to get rid of. The belly can be one of the most stubborn areas to remove fat from. Why is that? Two reasons:

* It is where we store body fat first

* It is where body fat is needed the most – to protect the internal organs.

Unfortunately, it was oh so easy to put on (happened while you weren’t looking, didn’t it), but it is also the hardest to take off. If you persist, it WILL come off, but it is going to take some work and it may not be the first place on your body that responds to your fat loss efforts.

To give it your best shot, this is what you should do.

First – hit the weights. Weight training is brilliant for burning off fat, and the good news is that if you push yourself hard you stimulate muscle growth. This keeps the fat burning happening for hours after you have actually finished your exercise.

Second – focus on high intensity intervals (see my blog entitled “Maximum results, Minimum time”) when you do cardio and follow this up with some longer steady state cardio. The high intensity intervals will release the fatty acids from the tissue and the steady state cardio will then burn them off.

Third – monitor what you are eating (and what you are drinking). Is your diet Low GI? Are you drinking excessive calories without realising it? Are you eating to satisfy hunger, or emotions?

Pay attention to these three areas and you are well on your way to getting rid of that stubborn belly fat. It won’t happen over night though – you need to persist with it!

February 18, 2009 at 1:10 pm Leave a comment

Sugar: the Anti-Slimming Nutrient

Indulging in sweet treats can sabatoge your effots to stay slim.

Treating yourself too often will most certainly…
– zap your energy
– disrupt your concentration and focus
– impair your immune system
– elicit mood swings
– accelerate the aging process
– increase cravings
– contribute to the Dreaded Holiday Weight Gain

Overeat sugary sweets and your body goes into fat storage mode as your body releases more insulin, a powerful hormone that signals your body to store fat.

Sugar is the Anti-Slimming Nutrient.

What to do?

You are supposed to enjoy your food, and if you are too strict with yourself you will find that you cannot sustain your good eating over time. Depriving yourself totally will only lead to more intense urges to over-indulge and make you feel that healthy eating is “just too hard”. Here is a guide to smart indulging that will not derail your fat loss efforts.

1. Have a Sweet Treats Plan
Did you know no more than 10 percent of calories should come from sugary treats ?-That’s about 30 to 50 grams of added sugar based on your calorie intake. The best way to not blow it is to plan ahead and know when you will treat yourself. This will help you stay on track – you have something to look forward to and you are not depriving yourself.

2. Do Not Skip Meals
Skipping meals to “save room” for your sweets treats will only slow your metabolism down, increasing sugar’s effect on your body’s ability to store fat. Instead, eat supportive meals every 3 to 4 hours throughout the day. This will keep you satisfied and boost your metabolism – lessening the effect of sugar on your waistline.

3. Avoid Sugary Drinks
If you want to keep your sugar level in check, don’t waste your consumption on a soda, juice or fancy coffee. Save these “empty” calories for the treats you truly desire.

4. Check your Self-Talk
Rid yourself of self-sabatoging views – such as “I need to eat this, it’s a special occasion, I will miss out if I don’t.” This type of thinking will only cause you to spiral out of control with little to no concern of the choices you make each day. Instead think about what you
do to keep your fat reduction efforts in check.

5. Just Say NO
Be aware of friends, family and co-workers who have a tendency to “push” sweet treats on you. You are not obligated to eat it – especially if it is not in your best interest. You have the ability and power to politely say no. Others do not have control over how you choose to treat your body – you do.

6. Be Mindful
Make each indulgence count by eating with intention. How much of it will satisfy a craving or holiday memory you have. How much do you really need? This is not the type of food that has fat burning qualities – remind yourself of the consequences and keep the indulgences in check.

====================================

This information was extracted from an article written by Holly Rigsby, Author of Fit Yummy Mummy. I have been receiving newsletters from Holly for some time. Check out her stuff for yourself: http://tinyurl.com/b33feu

February 16, 2009 at 12:31 pm Leave a comment

Older Posts


February 2009
M T W T F S S
« Jan   Mar »
 1
2345678
9101112131415
16171819202122
232425262728  

Top Posts

Connect on Twitter