Diet Tips

Food Tips:
Teas! There are so many options, green, black, herbal, fruity, spicy... Teas like Chai, which are usually served with a LOT of milk and sugar can still be great with a tiny bit of milk and no cal sweetener (as a plus people will assume its made the regular way)

Weigh up your options, if you can't handle the monthly chocolate cravings one square of dark chocolate is a lot better than falling for the slice of chocolate cake!

Eat raw foods (vegetables and fruit) as much as possible, they fill you up for longer with fewer calories due to the higher water content. And you'll get more nutrients from them.
Vegetable Soups are a life saver in winter. Made with veggies and water with a tsp of stock powder you can stretch your calories further, keep warm and full for longer! Asian style broths (ginger, soy, chilli, lime, stock + veg) are a great alternative!

Cocoa powder (unsweetened) sprinkled on low cal fruit- apples, strawberries, oranges etc. is a yummy and low cal, low fat way to kick the choccy cravings.

A small amount of home made hummus (puree chickpeas, spices, tiny bit of tahini, no oil) as a dip with veg makes for really filling snacks. You can water it down and use as a protein rich salad dressing/vegetable sauce. 


Prepare your vegetables ahead of time- chop and portion (you could even cook and freeze) ready for those nights when you would otherwise reach for quick higher cal options.
Relax! Stress leads to weight gain, increased appetite and water retention. 

Always get the sauce/dressing on the side! I know it sounds simple but its effective- dip your fork in it before you pick up your food, you'll use much less this way but you can still enjoy the flavour! I even do it at home to stop myself from going over the top when your dishing up and hungry.

Use lots of Herbs and Spices!
Low cal tomato paste and herb sauces are easy and yum
Powdered stock adds flavour or can make great veg soups
Use Nutritional Yeast for low cal vegan cheesey-ness
Small amounts of avocado, soaked cashew nuts or lite coconut milk make great 'creamy' low cal sauces
Mustard is a great easy low cal dip
Frozen Banana blended = banana ice cream
Protein Shakes will fill you up all day
Almonds are a great portable snack
Dal/Lentils filling addition to soups
Hummus or any bean/lentil dip and Veg sticks will fill you up for ages
Roast Capsicum and Nutritional Yeast Dip
Creamy Avocado sauce w veg or as a salad dressing
Berries- warm in winter, fresh, frozen in summer
Veggie Soups can be varied so many ways- go nuts
Broths, low cal stock and veg w flavours (chili, ginger, lime etc)
Ratatouille
Roast Veggies
Stirfry without oil
Veg stew is filling and hearty but low cal
Salads to your hearts content
Mushrooms are marvelous, roasted, steamed, dry fried, grilled- add herbs/spice
Pickles make a great snack
Roast veggie chips will make you feel spoilt
Poached or baked fruit as a desert is gorgeous (crushed nuts make a good addition)
A SMALL amount of good quality rich dark chocolate can prevent binges
Peeling Mandarins takes so long to do properly you might not be hungry by the time you're done!
Cabbage- shredded with a tomato paste sauce, can make a great alternative to pasta


Exercise Tips: 
Remember to change your routines regularly- both food and exercise, your body adapts quickly! 

Incorporate some weight training in your routine to maintain muscle, which may weigh slightly more but looks better than fat and burns more calories 24/7. 

High intensity interval training- like Tabata intervals (20sec sprint, 10 sec rest) x 8… a 4 min workout giving it all you’ve got will increase your metabolism & fat loss but in doing so will (in most people) increase your appetite.

Whilst Lower intensity cardio (ie walking) for a longer period of time will not increase your appetite but will take longer to burn the same calories.
FALSE HUNGER
What do I think hunger is? Stomach pain, hollow feeling, nausea, tired, foggy, slow, unco, headache, blurred vision, growling tummy, rippling, burping, faint, physical discomfort.

TRUE HUNGER
· Comes on at regular times
· Usually 4 hrs after a meal
· ALL food looks good- yes, even vegetables!
· Want whole foods
· Sweet cravings are satisfied by fruits/sweet potato
· NEED

FALSE HUNGER
· Comes on at irregular times
· Appears shortly after heating
· Only specific foods sound satisfying- picky wants
· Cravings for refined sweets are common
· Digestive upset can cause it
· Hunger due to emotions or fatigue
· WANT


FALSE HUNGER CAUSES
· Low blood sugar
· Irritation of stomach lining- stretched stomach = grumbles & hunger pains
· Addictions- sugar, caffeine, refined white carbs etc
· Discomfort of the body utilizing reserves
· Desire for stimulation- physical/mental
· Genuine need for nutrients expressed by cravings for foods with diluted amounts of that nutrient.
· Tiredness
· Thinking about/seeing/smelling food = activates appetite NOT hunger
· Habit- regularity of meal times etc

*Drink/walk/sleep test*
When you think you’re feeling true hunger but need to be sure- take a 15 min break before eating. Go for a walk, take a nap or have a drink- distract yourself for 15 mins. If the hunger intensifies it’s true, if not wait. Read, music, dvds, exercise, clean etc.

Acknowledge your emotions- monitor emotions before, during, after eating- be mindful of emotional eating.


Eat SLOWLY- make it last at least 20 mins (takes time for your body to register it’s no longer hungry)

Enjoy every forkful- savour the moment, try to put down your fork after every bite.

The stomach gauges fullness by VOLUME not weight. Thus water content of food is important. Raw veg and soups are great- they add water/keep water content and increase satiety. Increase volume with the minimum calories.



Nutrients (biochemically full) + fibre (mechanically) = fullness

Variety and texture are important. Liquid calories drunk with food don’t count! These are just extra cals, when the water is IN the food or blended with the food (soup) it keeps you full for longer and with less calories.

If you’re willing to eat something you don’t like- you’re really truly hungry!
Make sure you want to eat an apple/carrot/almonds/lettuce/celery etc before deciding you’re hungry. 
Brainstorm things you don't like and test yourself before you decide to eat.
For me that's *Bitter melon, artichoke, grapefruit, bamboo shoots, bean-curd, canned asparagus, mushy school dinner vegetables, brussel sprouts, overcooked cabbage*

The taste and feeling of super salads after breaking a fast is what food should taste like. Salt, fat and sugar alter your pallet- you get accustomed to the foods you eat. If you abstain from sugar and salt you will become much more sensitive to them.


True Hunger should be about 2hrs after snack, 4 hrs after meal.
False Hunger- your body has NO Nutritional need for it- IT'S A TRICK!!

Marketing, advertising, manipulation, fat-sugar-salt addiction, CUES- TRIGGERS memory etc. Big food is the enemy, they don’t care you’ll die fat. $

Overfull= pain, stretching, tired, can’t breathe deeply, can’t lie on stomach or tense core muscles without feeling sick.

FULL is the enemy! The aim is to get rid of the hunger, not get full.

Wait until you can hear your hunger- but this isn’t always accurate! Your stomach could be stretched or just digesting (or gas!)


Only eat at the table - NO TV/books & leave when done! No distractions, no eating on the run, while working etc if you don’t have the time to sit down and eat a proper meal- don’t eat yet!


Eat when you’re hungry and stop when you’re not! Don’t eat till you’re stuffed, you don’t need that much food.


Food can NOT fix anything except HUNGER! If you're eating your emotions just deal with whatever’s wrong.

Don’t use food as a drug- don’t self medicate.
It’s not magic, FOOD IS FUEL, do not use it as a distraction or to numb pain.
Food cannot cure you of emotions- only temporarily distract you.
DRUG= Zone out of life


CONSISTENCY OVER PERFECTION!!!
Clean slate each meal- every minute, every hour, every day! No ‘well I’ve blown it now- I may as well eat a house’ mentality.
PERFECTIONISM IS AN ILLUSION
The all or nothing mindset is more destructive than anything else.
Find joy in positives (no matter how small) Be satisfied with your effort. Be proud of your consistency.
Destructive, negative, unrealistic thinking sets off a negative spiral.
Celebrate interim successes- Baby Steps- be proud! Nurture, encourage yourself.
Try tallying how many times you eat certain foods over a week- try to reduce that number the next week rather than focusing on perfection & beating yourself up.


Shake up routine to help break bad habits- switch meals etc
You are NOT HUNGRY most of the time you think you are!! Just because it smells/looks/tastes good doesn’t mean you’re physically hungry- just mentally stimulated, activating your appetite.


Stress, anxiety, emotions, bad situation- food is not a drug to get rid of feelings- it’s just food. You can & should enjoy it but not rely on it.


Discomfort is ok. Valid. Not harmful. Change is good.
You can create new automatic actions- you give the food power. You can take it back!
There is no magic pill/diet- give it up.


* Eat unrefined foods that are nutrient and fibre rich ONLY when truly hungry *


Sources
The Eden diet- By Rita Hancock MD
The end of overeating- By David A. Kessler
Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss- By Joel Fuhrman, M.D.
Conquer Your Food Addiction : The Ehrlich 8-Step Program for Permanent Weight Loss- By Caryl Ehrlich
The Complete Idiot's Guide to Healthy Weight Loss - By Lucy Beale and Sandy G. Couvillon.
Why Weight? A Guide to Ending Compulsive Eating By Geneen Roth
Robert Chuckrow, The Intelligent Dieter’s Guide, Rising Mist Publications, Briarcliff Manor, NY, 1997.
Mike Dillman- http://www.realworldraw.com/raw-blog/2010/5/25/true-hunger-vs-false-hunger.html
Brooke Joanna Benlifer, RD-http://crossfitgeneration.typepad.com/primal_eating_eat_the_way/2009/12/fake-vs-true-hunger.html
http://www.herbcompanion.com/health/NATURAL-healing-True-Hunger-and-False-Cravings.aspx
By Suzanne Kyra M.A., R.C.C-http://www.selfgrowth.com/articles/Intuitive_Eating_Listening_to_Your_Body_s_Wisdom_No_More_Dieting.html
http://www.intuitiveeating.com/
http://health.msn.com/health-topics/articlepage.aspx?cp-documentid=100215007
http://ezinearticles.com/?True-Hunger&id=3498813
http://www.totalwellnesscleanse.com/blog/607/q-a-what-does-true-hunger-feel-like/
http://weightlosshealthyliving.blogspot.com/2007/08/separating-real-hunger-from-false.html
http://www.luismedrano-live.com/raw-food-diet-hunger
http://www.webmd.com/diet/guide/satiety-new-diet-weapon?page=1
http://voiceinrecovery.wordpress.com/2010/06/18/physical-vs-emotional-hunger/
http://www.webmd.com/food-recipes/healthy-eating-recognizing-your-hunger-signals
http://ezinearticles.com/?Intuitive-Eating---How-to-Listen-to-Your-Hunger-Cues&id=2235728
http://health.msn.com/nutrition/articlepage.aspx?cp-documentid=100215306
http://www.myfooddiary.com/resources/ask_the_expert/hunger_signals.asp
http://weightloss.about.com/od/emotionsmotivation/qt/blhungsig.htm
http://www.thedietchannel.com/Learn-to-Recognize-Your-Hunger-Cues.htm
http://ezinearticles.com/?Negative-Eating-Habits---Stop-Eating-From-Habit,-Listen-to-Your-Body-and-Eat-When-You-Are-Hungry&id=4176395
http://factoidz.com/losing-weight-listen-to-your-bodys-hunger-and-satiety-cues/
http://www.holisticwithhumor.com/hunger-pangs-stop-dieting-and-start-eating-intuitively
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