So often food is the first thing we think about when we feel bad. Soon thinking turns to craving, and craving leads to indulging. For a brief moment nothing else really matters as we eat that food. It’s as though time stops still, as we escape to our own little party in a different place, a place where things are much better. Only this moment is fleeting, and soon we feel just as bad, only worse now as guilt and regret adds to an already bad situation.

Food is used by many as a way of escaping from uncomfortable emotions. For a period of time it makes us feel better, because food holds happy memories that are triggered when we eat. Think of how many happy memories we all have as kids, which involve food. Birthday parties, Christmas, family lunches and dinners. Food and celebrations are strongly linked, and this is part of what we crave when we feel bad. We want to feel happy.

The other reason why feeling bad fuels eating is because it gives us a sense of control. Food is one way that we can exercise control, and for those who have been on many diets in the past, how we eat has been controlled by rules for a long period of time. When we feel bad, it’s human nature to want to liberate ourselves from any perceived rules and restrictions placed on us, and this can make us feel better and more in control. This reaction is far more common than you might expect, and it’s why so many diets lead to self-sabotage- it’s about liberating ourselves from rules that have been imposed on us.

For anyone struggling with this sort of comfort eating, there are strategies you can use which will greatly reduce your craving for food when feeling bad. These strategies are twofold…

One- Learn to be comfortable with feeling bad. Being human means experiencing a range of emotions, some good and some bad. Negative emotions are part of life, and realising that it’s ok to feel bad is the key. We don’t need to run from bad emotions because in time they will pass by themselves, without any intervention by ourselves. We don’t need to turn to food to escape them, because there is no need to escape in the first place

Two- Give yourself permission and remove restriction. This is the cure for self-sabotage. If you find your craving is too strong to ignore, then think about what food you really want, and allow yourself to enjoy it guilt free. They key is not to devour it in record time, but to take your time with the purpose of enjoyment

Of course like anything practice makes perfect so you might struggle with these strategies at first, but keep persisting with them and before long you will notice comfort eating happens less and less and your control over food cravings will significantly improve.

-David Finnin

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When someone commits to a new lifestyle things often start well. Weight loss happens quickly, there is a feeling of positivity and focus and it all comes quite naturally. But at some point things change. Things go from feeling easy and comfortable to a little less comfortable. Cravings and temptations start to mount up, and saying no becomes more of a challenge. Old habits resurface and something that felt so easy and natural turns into a struggle. Despite best intentions bad decisions are made, decisions we regret, and progress is stalled. It during this period of struggle that doubt starts to grow, and many people give up.

But did you know that this struggle is an essential part of change?

When people are confronted with this struggle it can often be misinterpreted as a sign of weakness and lack of willpower. But that’s really not the case. This struggle between old and new habits is where real change occurs. It’s been said that it takes 21 days to form a new habit, but it takes many more to get rid of old ones. In fact research suggests that once habits are formed, they remain as physical pathways in our brain permanently. That doesn’t mean that we can’t ever override them, but it makes sense that they will resurface from time to time no matter how much we try to stop them. This is at the heart of your struggle.

The struggle that occurs when changing parts of one’s lifestyle happens because of conflict between new habits and old ones. Stress, fatigue and emotion are all things that can fire up old habits, and it takes a lot of disciple to identify what’s happening, and resist these old habits. Despite our best intentions however, old habits will at some point resurface. But that doesn’t mean that the battle has been lost or that you have been defeated. It doesn’t mean that you are back to square one and that you need to start again from scratch next week. All it means is that struggle and conflict is happening between old and new, and this is a unavoidable part of change and development. The quicker you get back on track by letting go of slip ups and mistakes, the quicker you will strengthen new heathy habits and the easier things become.

Without struggle real change doesn’t happen.

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For so many of us we are our own harshest judge. We can be super critical of minor blemishes in ourselves that we would never worry about in other people. This trait can have a cruel effect on our self-worth and confidence, and can also resonate into our diet.

So often the first thing a client will tell me when they walk through my door is all the mistakes they have made in the preceding week or two since we last caught up. With ease they can recall every minor blemish, having re-lived each moment over and over again in their head. When I ask someone to tell me about the good things they have done, or the healthy decisions they have made, I often see a blank face staring back at me. It’s almost as if one or two slip-ups has completely erased all of the good decisions they have made. “How can I congratulate myself for doing good, when I have stuffed everything up by eating this and that?”.

This kind of thinking happens far too often, and affects more people than you think. It’s the kind of thinking that prevents people moving on from mistakes in a positive way, and stops people making real progress. So often our default setting is self-criticism. We so easily pick up on faults and weaknesses, and fail to see our strengths even when others can see them so clearly in us. Every time we make a mistake it serves as yet another reminder of our weakness and inability to do something properly. “I have failed yet again so why do I bother?”.

If you can relate with this thinking then it’s time to change, otherwise failure will keep happening. It’s time to think like a successful person. Instead of dwelling on mistakes, dwell on areas where progress has been made. Accept the fact that you are human, and like every other human you are going to make mistakes. I have never worked with someone who has successfully transformed their lifestyle, yet who hasn’t made many mistakes along the way.

Each mistake comes with a decision. We either choose to dwell on that mistake, punish ourselves, and put ourselves down. Or we learn from it and move on in a positive way, accepting that mistakes are part of being human. If you make the latter decision more often you will find yourself thinking in a far more positive way, and find that success comes easier than ever before.

– David Finnin
dietitian

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There is nothing wrong with having high expectations for yourself, or holding yourself to high standards. Many of the high achievers in life wouldn’t achieve what they do without being driven and setting the bench mark high.

But when it comes to healthy eating, this may be more of a hindrance rather than being a help. The problem that can happen is when failing to reach healthy eating expectations can lead people to self-criticism and negativity towards themselves. Instead of near enough being good enough, perfectionists can demand much more from themselves, and anything less than this is seen as failure which often leads people off the rails completely. I have seen this happen many times.

I, more than many people, can understand this thinking because I have a tendency towards perfectionist thinking. I have had to learn to accept that when it comes to healthy eating, near enough IS good enough, and having a mediocre week is much, much better than having a terrible week.

It seems strange to say that learning to live with mediocrity will lead to better results over time, than demanding high standards all the time. Making great food choices week in, week out is not sustainable for normal people living normal lives and who have normal stresses from all areas of life. Sometimes making the best choice you can, even though it may not be the perfect one, is perfectly ok. Falling short of perfect dietary standards doesn’t mean you are failing, it just means you are normal.
For many people simply turning “bad” weeks into “ok” weeks is progress!

-David Finnin
dietitian

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Often when we think about the keys to weight loss our minds go straight to things like discipline, will power and commitment. Although these have some role to play, we tend to over emphasize their importance whilst down playing other ‘less talked about’ yet vitally important characteristics.

Here are four key characteristics of successful weight losers that you may be neglecting to your own detriment:

1. They have belief in themselves

Having a firm and unwavering belief in your ability to succeed is vital. Studies in habit formation have shown that without belief, people are highly unlikely to form new and healthier habits. Unfortunately after years of failed dieting attempts many have had their belief and confidence sapped, making the prospect of true change seem unattainable.

But here is some good news… it doesn’t matter how many times you’ve failed in the past, success is absolutely achievable. You have everything you need to reach your goals, and failure to see this may be the missing piece holding you back.

If you are one of many who struggle to believe in yourself, don’t fret, its something you can work on. Each day spend 5 minutes imagining yourself reaching your goals (whatever they may be). See yourself succeeding & make it real in your head. The more you do this the more your belief will grow.

2. They focus on health, rather than the scales

Placing attention on things we can control is more likely to lead to successful outcomes. As hard as we might try the reality is we have less control over the scales that we think. Each day our weight fluctuates due to a host of factors outside of our control, and sadly, it can leave individuals feeling like failures.

For better weight loss results, focus on how healthy eating and exercise make you feel rather than the scales telling you how to feel. Do this and weight loss will naturally follow over time.

3. They maintain a positive frame of mind, even in adversity

No one can be perfect, and therefore individuals who respond in a positive way to adversity have ultimate success. After a mistake or slip up there are two ways to respond: 1. Berate yourself with disparaging self talk such as “I have no self control and deserve to be overweight, or 2. Accept that everyone makes mistakes and rather than succumbing to a guilt trip, think of practical ways to avoid the same mistake in the future.

It’s not how many mistakes we make that’s important, it’s how we respond that really matters. Those who are more accepting and proactive in the face of adversity tend to have better outcomes in the end. Guilt doesn’t take you anywhere but backwards.

4. They start their day with a quality breakfast

Studies looking at successful dieters have highlighted the importance of a healthy breakfast to success. This is a difficult phenomenon to explain from a solely physiological standpoint, however whatever the reason may be, the fact remains that those who start the day with good food tend to have better weight loss outcomes. If you are someone often skips breakfast then make this the very first thing you change, and the results may surprise you.

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Don’t believe everything you read, especially when it comes to food advice given by those without reputable qualifications. Here is the truth behind some far too common food myths that may be compromising your health!

Eating sugar makes you fat

Not necessarily! Sure, if you’re downing 2 litres of coke and a block of chocolate everyday it’s more than likely. However small amounts of sugar is ok for most people, provided its part of a mostly nutritious diet. These days it’s almost impossible to avoid sugar completely given how many staple foods it’s been added to, so don’t fret about small doses here and there.

Fruit has fructose therefore its bad for you

If you haven’t come across this one trust me its been doing the rounds. Fruit is one of the most powerful health promoting foods, and has been proven to have a plethora of health benefits as well as cancer fighting properties. This mislead thinking starts when people look too closely at individual nutrients, rather than food as a whole. Yes fruit indeed contains fructose, but it also contains an almost innumerable amount of antioxidants, vitamins and phytochemicals which all work together to improve your health.

You should be eating 6 meals per day

There is actually no perfect number of meals. Provided you are eating the right types of food, it’s completely fine to eat 3 meals a day if that’s what suits you best. The basic principle is to eat when you’re hungry, and stop when you’re full.

You’re overweight because you eat too much fruit

It’s possible to overeat just about anything, no matter how healthy it is, but fruit being the major cause of weight problems is unlikely. Compared to most common snack foods fruit is very low in calories and is filling at the same time. The vast majority of people are eating too little fruit, rather than too much.

Nuts are high in fat therefore they should be avoided

Nuts indeed have fat in them, however their scarcely related to fat gain. Most of the fats in nuts are healthy for your heart, and because of the natural fibre and protein they are great at suppressing appetite. Studies that have looked at the link between nuts and gaining weight have mostly found nuts to have beneficial effects on weight. The best types of nuts are undoubtedly raw nuts.

Protein shakes help you lose weight

There is some truth to this one, but let me clarify. Higher protein foods tend to fill us up more, and therefore can help control our appetite making them useful for weight loss. This does not mean however that you should to be slurping down protein shakes all day. Natural foods like eggs, fish, nuts and legumes are far more effective than the white powder. Unless your goal is to build muscle, leave the protein powder in the cupboard.

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Feeling full and being satisfied are often used to mean the same thing, but in fact they are two very different things. Feeling full is a physical sensation relayed to your brain that provides information about how much food is in your stomach. It usually takes around 20 minutes from the time you start eating until your brain begins to register your level of physical fullness. For this reason it’s wise to avoid rushing your food so your brain has time to catch up.

Fullness however is a physical sensation and can be ignored. It’s entirely possible to be physically full whilst still maintaining a desire for food. I’m sure you’ve experienced the feeling of being full to the brim yet still somehow finding room for dessert!

What is satisfaction?

More than just a physical sensation from your stomach, satisfaction is a whole body experience that encompasses both mind and body. Satisfaction is far more powerful at reducing desire for food than fullness alone. Can you remember a time when even your most favorite food didn’t appeal? This is an example of the power satisfaction can have!

How to attain satisfaction from food

Patience is key. It can take considerable time from finishing your meal until you feel satisfied. From experience anywhere from 30 to 90 minutes is not unusual, depending on a few factors discussed below. Now you can see why letting food sit is so important! Think about all the food its possible to consume in 90 minutes, and all those extra calories that your body may not need.

So how can you take full advantage of satisfaction without overindulging? Following are some useful tips that will increase satisfaction and help reduce daily intake…

Take your time: As mum used to say, eating food is not a race! Take time eating your meal and remind yourself to stay connected to food. Being connected means paying attention to the taste and texture or every single mouthful.

Don’t get over-hungry: The hungrier you are the longer it takes for food to satisfy you. Also the hungrier you are the quicker the tendency to eat. This usually equals substantially more food eaten in a shorter space of time. On a scale from 1-10 (1 being starving and 10 being stuffed full) try and aim for 3-4 prior to a meal.

Eat what you feel like: Are steamed greens really going to satisfy you when all you can think about is a juicy lamb chop? Do you ever stop to consider what you actually “feel” like eating? Or do you mostly settle for what you “should” eat? You know, the low carb, low calorie option. Eating what you feel like is important and can help you reach a greater level of satisfaction for a longer period of time. It’s even ok to eat the odd slice of chocolate cake if you really feel like it!

The 60 minute rule: After finishing a meal try not to snack for at least 60 minutes to allow yourself time to feel satisfied. After 60 minutes feel free to have a small snack if you feel the need. Otherwise enjoy the feeling of thorough contentment without the need to graze.

Information can be powerful but only when it’s put into action. Give these tips a go and enjoy eating just the amount your body needs. No more, and certainly no less!

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Breakfast is probably the most important meal of the day so here are 5 tips to help you start your day in the best possible way.

1. Water. By far the most important. During the night your body loses water, and as a result we wake up less hydrated than when we went to bed. The first thing most people do when they wake up is grab a morning coffee which can lead to even greater fluid loss as it works as a diuretic. I recommend starting everyday with a big glass of water!

2. Eggs. Naturally high in protein and important nutrients like omega-3. Eggs are particularly good at keeping us full and satisfied for long periods as it keeps blood sugars stable. Add a slice of wholegrain toast and some tomato and mushrooms for even more nutrients!

3. Rolled oats. Another great option that will keep you sustained right throughout the morning. Rolled oats are high in soluble fiber which has been shown to reduce cholesterol, reduce the risk of bowel cancer and the risk of diabetes. Because the grain is intact almost all of the nutrients are available to be used by your body.

4. Fresh fruit. Adding a serve of fresh fruit to your breakfast routine can be extremely valuable to your health. Fruit tastes great with most breakfast cereals and will add even more fiber to keep you regular. 1 serve of fresh fruit is roughly the size of your fist.

5. Green juice. If you have some extra time then supplement your breakfast with a green juice. Ingredients like kale and spinach are packed full of antioxidants which help ward off disease. Adding flaxseeds and chia seeds will also provide beneficial omega-3 which helps to reduce inflammation in the body.

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The Australian guidelines recommend 5 serves of vegetables everyday. For those unsure a serve is equal to 1 cup of salads and ½ cup of cooked veggies. More recent research however indicates that 5 serves per day is the absolute minimum if we want optimal health and longevity. That’s why it’s important to look for ways to get more veggies into more meals. Here are some simple tips for increasing your daily veggie intake…

1. Use frozen veggies. There seems to be some unwarranted pessimism when it comes to frozen veggies but freezing is the best preserving technique when it comes to retaining nutrients. After a long day it’s far easier to throw frozen veggies in the microwave than it is to peel and prepare from scratch.

2. Aim for half your plate at dinner. In order to reach 5 serves its important to make the most of your evening meal, which is normally our largest. When you look at your plate vegetables should make up at least half of you meal. Also the more variety of colors the better.

3. Be inventive with snacks. Cut up carrots or cucumber and enjoy with a healthy dip like hummus. This is a great snack and it easy to transport with you. Preparing a big batch on the weekend and storing in water ensures they keep for a long time.

4. Get 2 serves at lunchtime. When veggies are missing at lunch it makes it difficult to reach your target. Make sure you have at least 2 serves at lunch, which can easily be achieved with a mixed salad or veggie soup. It’s easy to carry around salads in an airtight container. To make salads really tasty add ingredients like red onion, sundried tomatoes, olives, feta, walnuts and balsamic vinegar.

5. Juice them up! Green juices are definitely in vogue at the moment so there is no shortage of funky recipes to choose from on the internet. Try and add some dark green vegetables like kale or spinach to take advantage of their antioxidant and phytochemical potency!

6. Roast cauliflower instead of chips. They may be made from potato but I don’t’ consider hot chips as a contributor to your 5 serves of daily veggies. Instead of chips try roasting cauliflower pieces sprinkled with olive oil and sea salt. Trust me they are just as good as potato chips!!

7. Late night crunch. There is something relaxing about crunching on raw veggies late at night. Try crunching and munching on capsicum, carrots and celery.

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Whenever you work out or exercise you want to maximise your efforts. Its very easy however to compromise this by making simple but very common mistakes. Below are a list of common exercise mistakes that will compromise your workout and affect long-term results.

1. Poor hydration. Weigh yourself before and after exercising and you should be the same. This means regular hydration during training and replacing the fluid your body loses through sweat. When weighing yourself every kg you lose during exercise is worth 1 liter of water, which will compromise your performance and recovery.

2. Low fuel supply. When taking your car for a spin you always check the fuel gauge before leaving. This should be the same with your body when working out. Fueling properly before exercise will ensure you get the most out of whatever you are doing. Pushing yourself further will bring better results. Good pre-workout snacks are fresh fruit, yoghurt, fruit juice, dried fruit and nut mix and a peanut butter sandwich.

3. Staying in the comfort zone. There is nothing comfortable about a profitable workout (in some cases this is appropriate especially when recovering from injury). Pushing yourself is the key to improving your fitness and getting the best results. Each time you exercise make sure you are trying to improve on your last workout. Here is an article about how to get the most out of your exercise.

4. Re-fueling. Just as important as fueling prior to exercise is eating after exercise. The goal is to restock your fuel supplies so your body has enough energy to properly recover. How you recover will affect how you feel the next day and will impact on your next workout.

5. Quality not quantity. You don’t need to spend hours exercising to get good results. 20 minutes is all you need provided you go hard. If you don’t have much time on your hands then don’t throw in the towel like many do, just find 20 minutes everyday.

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