Self sabotage - It's a real thing!
Are you achieving your body composition goals? No matter whether its a lean body or more muscle, you should be noticing positive changes already if you have been doing the workouts as directed and eating in the suggested manner using the hand sizes for portion control and eating the recommended number of each daily.
Yes no?
If yes, FANTASTIC! Free pass from this blog…but if no…just read on…I’ll be kind I promise 🙂
Do you feel out of control in your diet at times…even regular times during the day? Do you have enough energy for your workouts? Are you reading too many self proclaimed experts on the internet that seem to know ‘the secret’ and that’s making you second guess yourself and your choices? I certainly do and that’s my job! Honestly, it's very easy and common after the first couple of weeks of any kind of change to your old habits and routine for some of those things to slip back in there. VERY NORMAL…VERY…I feel that really needs to be stated. That’s why we are all in this together.
The following are a few common ways we sabotage ourselves:
Eating too few calories during the day and bingeing later:
This is probably the most common sabotage of all. Has this happened to you? Often it is a case of willpower. It is interesting that we have a certain amount of daily will power and if that is used up on stress or decisions earlier in the day, you have nothing to hold you back from the nightly binge. You are tired, flat and that bread is calling your name loudly.
It may also not be as simple as willpower. You may be under-eating during the day and expecting your body to produce enough energy for workouts, recovery, daily tasks and stresses and be a normal functioning member of the family……. Not possible and a classic setup for disaster.
Whatever way it may hit you, this happens with ominous regularity each afternoon or evening and undoes all the good you may have done up till that point. Often the reason we are behaving like this is to fast track results. Yes, it is possible it will, but to the utter detriment of your life, family, friends and health. Pulling back and accepting it will take a little longer than a few days, and eating consistently with whole foods will enable the transformations to take place quick enough and sustainably.
Not prioritising sleep:
No sleep equals high cortisol (stress), high ghrelin (hunger), and basically encourages your body to hold onto its fat stores. No matter what your goal is, I doubt it is to increase your fat percentage. Not only does it hold on to fat but the body also does NOT want to build muscle. Muscle is energetically expensive and if you under eat or sleep poorly the body will place muscle building and muscle maintenance dead last. It is horrible when you work hard in the gym, see no results and have a body that is sore and aching from a lack of proper recovery.
Food choices:
Using the suggested amounts and numbers of macro servings you really can’t go wrong. Just try this and trust. When I first started eating this way many years ago I was sure I would put on weight, I was so used to thinking I had to eat nothing to lose fat…it was scary to eat, but low and behold it worked and I am no outlier, trust me.
Are you eating whole foods?
Be honest here. Are you eating whole foods…. Really? Personally I LOVE my processed foods….damn…they really aren’t good for us…even my beloved protein bars. Give yourself a challenge and try to only eat whole foods for one day this week (more if you can). Here is a link to a sheet of great ones. Whole foods satisfy your hunger more and supply nutrients at the right ratios for maximal uptake in your body.
Little bit of trivia:
How’s your breathing?
Did you know that when we exercise and diet, causing adipose tissue to breakdown and release stored fatty acids, these circulate throughout the body and unless we excrete them somehow, they will just pop back into adipose tissue again. Excretion is done through the liver and kidneys, so we need those guys healthy and hydrated BUT the main way to release the fat is through oxidation….. breath.
Do you breathe deeply regularly? Many of us are shallow breathers…. Make time to focus on deep breaths in and longer breaths out. Try a 4 count in, 7 count hold and 8 count release.
To finish:
I may not have addressed a concern you have, so let me know if thats the case, but otherwise, today is a perfect day to regroup and plan for success by addressing the obstacles you hit. The biggest problem I see constantly is those that don’t do this. Have look at this PDF. Print it out, stick it on the fridge and try to eat as much as possible from the green section suggestions.
If you feel overwhelmed or hopeless please book in to see me or another nutrition specialist. It won’t take much to guide you to a better and easier way to eat, a ways that fits in with your daily life and will make the transition to a healthier, stronger, fitter you a reality not just a dream.
Menopause and Weight Gain; Inevitable?
““It is fairly brutal and you go through all the accompanying side effects: hot flushes, weight gain, a sense of mourning for lost youth, sexiness and somehow the point in anything. I became depressed, which I ended up getting help with.” ”
Have you hit that time in your life where your cycles are fluctuating, your brain is foggy, energy at an all time low, maybe night sweats, flushes and just generally feeling miserable? Me too!
A positive aspect of this age of oversharing, is that we can talk more freely about previously taboo subjects, and menopause is one of them. It was not so long ago women were regularly put into mental institutions because men didn’t understand what was happening…and neither did they!
However it's still, like most female issues, not widely talked about apart from many comedienne’s routines and with coffee (or wine) at your friends.
Its great to laugh at our cycles whether pmt or menopause but when you are actually living and breathing it day in day out, then it becomes a little less funny and more frustrating.
Although there are many facets to menopause and what happens to us, I want to tackle just one thing predominantly today. This is something I hear about a lot (and concerns me too!).
Weight gain
A woman will gain weight during and after menopause and there's nothing we can do about it.
Does that worry you? Are you resigned to the inevitability of it?
““You thicken up around the waist… you just change shape… you gain a little more weight but it’s just placed differently. It’s like you almost lose your waistline.
“Your chest, your décolletage, sort of wrinkles, and you think ‘What’s that?
“I think you start to dress differently because you think, ‘Right, that doesn’t make me look at my best… Stick to skinny legs and baggy tops.’” ”
This thought is quite frightening in all honesty. Loving your body ala naturalle is all very well, but I don’t know anyone who actually likes being overweight…honestly…
.. and the reason for not liking excess weight is not just aesthetics, (although thats a lot of it, lets be honest), but either consciously or subconsciously we know the real reason for keeping our weight down is health and longevity related….. your body knows this even if you are not yet aware…. If you want the best chance for a healthy, full, long life then keeping your fat levels on the lower side is a very important factor.
During perimenopause the female body starts slowing the reproduction cycle down. Progesterone production slows years before oestrogen declines, leading to
Breast swelling and tenderness
Mood swings
“Fuzzy thinking”
Irritability
Trouble sleeping
Water retention
PMS
Weight gain
Testosterone also decreases and it shows often with these symptoms:
Loss of sex drive
Decreased sexual response
Decreased sensitivity in your erogenous zones
Decreased sense of well-being, energy, and ambition
Depression
Loss of or thinning pubic hair
Resting metabolic rate lowers, muscle is broken down at a faster rate, bones become brittle and insulin sensitivity decreases.
Estrogen levels drop towards the end of menopause and this has its own list of symptoms including:
Creator: Diane Diederich
Hot flashes
Night sweats
Vaginal dryness
Decreased energy and ambition
Depression or mood swings
Dizziness
Headaches
Mental confusion
Urinary incontinence
Recurrent urinary tract infections
Increased susceptibility to vaginal infections
When menopause hits, a year after your last period, these issues tend settle as the hormonal holocaust subsides and steadies out.
This hormonal madness you have experienced is basically responsible for that spare tyre and more. Many women gain fat during peri menopause, and it doesn’t often change with time. The older you get, the faster the muscle loss etc. Not only do these factors mean our body doesn’t look and act like it used to but it also impacts our neural networks, weight gain and loss of muscle mean the brain is unable to repair and grow new nerve cells and connections like it used to.
This doesn’t sound good does it?
Is it out of your control?
NO
Thank goodness!
Although women have been taught to dread menopause, this life stage ushers in the springtime of the second half of life and is often accompanied by surges in creativity, vitality, newfound ambition, and the need to be of meaningful service to the community in a larger way. Dr Christiane Northrup
From the Mayo Clinic:
The hormonal changes of menopause might make you more likely to gain weight around your abdomen than around your hips and thighs. But, hormonal changes alone don't necessarily cause menopause weight gain. Instead, the weight gain is usually related to aging, as well as lifestyle and genetic factors.
Lets tackle those factors that will make a difference
Sleep
Sleep is also another staple that is affected during this time. Even if you weren’t going through a hormonal upheaval, lacking restorative sleep alone will prevent that weight from going and encourage more fat storage. When we don’t sleep well our cortisol levels are generally unreasonably high and stay high for much of the day when they should be naturally lowering. Living in this high stress world doesn’t help this either. With high cortisol, and increases in blood glucose and insulin insensitivity, it is no wonder that weight gain tends to be a standard part of menopause.
Fortunately there’s power in knowledge.
We know these things occur so let's look at what will balance them out.
Try Maca and black cohosh to balance the sex hormones (menopause combination tablets generally have a mix of these in them and I have spoken to some women who swear this reduced their night sweats)
Other herbs for cortisol balancing:
Rhodiola
Ashwagandha
Blood sugar balancing:
Berberine
Bitter Melon
Apple Cider Vinegar
““If you deal with it in a healthy fashion then I think you come out the other side a better person. I’ve got so much more energy now than I ever had in my early 50s before the menopause.” ”
Exercise
Exercise is one of the best things that anyone can do to improve everything. It will help you sleep well, balance hormones, slow bone loss, improve cognitive health and reduce fat and inflammation. Best of all you only need around 20 minutes daily to gain these benefits
We have higher morning cortisol so adding a walk every morning will use this cortisol and leave you with energy for the day. You don’t really want to thrash yourself, using up the energetic cortisol first thing in the morning. Maximise the fatty oxidation by doing the light exercise on an empty stomach. Deep breaths also are shown to be important.
In the afternoon try a little intensity with weights or a tabata workout. You don’t want to over fatigue but you do want to work hard enough to create a temporary lift in cortisol, that can then subside for evening.
To HRT or not?
I wanted to put in a mention regarding hormone replacement therapy.
Is HRT safe?
When I was first aware of HRT many years ago, it was apparently the miracle product and women around the globe raced to their doctors to demand this pill that promised balanced hormones (younger skin!) and more energy. Several years later there was a swing in the opposite direction. Suddenly HRT caused breast cancer and was ‘bad’. Add a few more years, more studies and importantly, longer studies, and there seems to be decent evidence to say that its very helpful and if you maintain your body in a healthy state you should not be of extra risk for the negative effects.
After listening to a wise woman who prescribes them to her very happy patients and self, I decided to take the plunge and ask my doctor whether it was worth going on it. So I am now trying it. For me so far the effects have been minimal. Other women I have spoken to are extremely adamant about how much it has benefited them, their lives and their happier families (anecdotally it seems particularly for those experiencing night sweats)
““So many women I’ve talked to see menopause as an ending. But I’ve discovered this is your moment to reinvent yourself after years of focusing on the needs of everyone else. It’s your opportunity to get clear about what matters to you and then to pursue that with all of your energy, time and talent.” ”
One thing I was very worried about was gaining weight, as if I might blow up over night. Fortunately their are plenty of studies showing no weight gain on the HRT (such as here, here and here). So when I started mine I watched myself carefully. I found when I started mine that my hunger or more precisely, my urge to eat, increased a bit. Not huge, but enough to worry me. I wrestled with this for a few days and then thought logically about it The tablet itself will not magically put weight on me. More food = weight gain. I was able to temper this urge completely by increasing my vegetable and fibre intake. For example I added psyllium husk or glucomanann to my vegetable soups. What a huge difference that made! A daily serve of this keeps my bowels regular and also eliminates my urge to over eat. In full disclosure, I don’t limit the amount of soup at all and some days I need more than on others. I still snack, but I can keep it from becoming a daily habit with this technique.
ROSEMARY CONLEY, 55-year-old diet and fitness guru: from this article
I started taking HRT four years ago and can honestly say it's one the best decisions I've ever made.Before I started going through the menopause I was convinced it wouldn't affect me.
I was fit, ate healthily and had an extremely positive outlook so I presumed I was mentally and physically equipped to deal with it.
I was wrong.
Like most women, my menopausal symptoms really started to affect my life. I became tired, lethargic and miserable.
It was such a horrible feeling knowing I was firing on two cylinders.
I knew I couldn't live that way so I went to my doctor to enquire about HRT.
He was really helpful and suggested that I try an HRT patch which is stuck on the lower abdomen.
He did warn me there was a minute risk of developing breast cancer but I felt that the benefits - a normal happy lifestyle - outweighed the dangers.
HRT has had a really good effect on my life.
Not only is it helping lower my risk of heart disease, it is also maintaining the health of my bones which lowers my chances of developing osteoporosis.
I weigh less than I did before I started wearing the patches even though I haven't changed my diet or exercise regime.
Before my menopause I really felt my age. But now I've recaptured the energy I had in my youth and feel 20 again.
So is weight gain inevitable?
I hope you can see now that it really isn’t.
Is it harder? Well, the body is going through or has gone through huge changes and unfortunately it slows all the pathways that make weight loss easier. However, it does NOT make it impossible or unbelievably hard. Feeding your body the right foods, avoiding sugar and moving everyday is the key to life long health, and doing that fortunately results in a healthy lean body. Consult your doctor, your naturopath, your fitness trainer, be proactive and embrace this inevitable change and make these following years the best of your life.
““All of a sudden I don’t mind saying to people, ‘You know what? Get out of my life. You’re not right for me.’ It’s wonderful and liberating.” ”
Stronger, smarter with creatine?
You may be familiar with Creatine or you may never have heard of it. It is one of the most widely studied supplements out there and is very affordable. Let me show you why this amino acid is not going away anytime soon in gym culture but also why it is a valuable contributor to living a long and healthy life.
What is Creatine?
Creatine Monohydrate has long been used by athletes and gym junkies to give them that extra edge in performance and muscle building. Outside of the gym however, it’s not widely talked about.
Creatine monohydrate is an amino acid created by the aminos arginine and glycine and is stored in predominantly in the energy demanding skeletal muscles and brain (95%) and a little in the liver, kidneys and testes. As mentioned, it is one of the most studied substances and also one of the cheapest.
Supplemental creatine has traditionally been used to replenish the Phosphocreatine (Pc) in muscles. Pc is used for the fast energy pathway. It gives you that extra oomph for the first few seconds an exercise and high intensity exercise. Its anaerobic and doesn’t rely on oxygen to perform. Pc joins with Adenosine diphosphate (ADP) to create Adenosine Triphosphate (ATP) for energy. It can also work the other way and breakdown Pc from ATP to replenish muscle Pc stores, ready for the next explosive bout. Sprinters, power lifters, tennis players, basketballs etc use the Pc energy source a lot during their sport. Whether or not you are involved in those sports, the everyday athlete (you, yes, you) can benefit. Sometimes life will require quick moves from you, ie, grabbing a falling object of various weight, size and velocity, and having your fast twitch muscles ready and able to cope with this sudden tension without damaging yourself (or others), is one of the keys to longevity.
Does it work?
In short yes.
In most people it increases the creatine content in muscle when supplemented. Studies show a 12-20% increase in strength and a 12-26% increase in power output when creatine was used in combination with an appropriate training program.
Concerned about your brain health? In those with lower creatine levels, which is generally those with low red meat and seafood intake, it will also aid in increasing alertness, memory, learning and cognition. or those with ample stores their seems to be no extra cognitive benefit.
Here is a list of other benefits from Examine.com (Examine has many links to studies there) :
DNA damage - Creatine appears to mitigate much of the DNA damage associated with exercise and may be useful for cancer therapy.
Lowers depression? - A few studies have shown a lowering in depression. It seems to help SSRI therapy and is more pronounced in females.
Heart disease - It has heart disease protective properties by lowering triglycerides, LDL and total cholesterol. It also is protective by lowering possibly homocysteine levels which are high in heart disease patients.
Anti-aging - topically applied, it has been shown to decrease lines and firm skin. (yes I’m looking further into that!)
Can be protective to the effects of stroke as it can work in an oxygen deprived environment.
Can I supplement it with just food?
Yes, kind of. Red meat and seafood contain higher levels of creatine. This will give your muscles and brain a fair bit of stored creatine to work with. However:
Those with certain gene mutations may not be able to create creatine their diets and use it efficiently.
It also may not be necessarily of benefit to eat too much red meat for other health reasons, such as heart disease risk from high saturated fat intake.
Cooking denatures creatine so to avoid destroying the creatine you would need to have your seafood raw and your steak quite under cooked.
If you do decide to follow a diet or predominantly diet way of supplementing, I would also recommend considering a broad spectrum digestive enzyme with your meals, to help your body digest and utilise the nutrients as efficiently as possible. Choose grass-fed beef and wild sourced seafood and only lightly cook them.
Are you vegetarian, vegan, sleep deprived or an older adult?
These groups are often lacking in ready creatine supplies and can benefit greatly from adding it into their diet.
Vegans and vegetarians are most likely to be deficient in stored creatine.
If you are older, then be aware that protein doesn’t digest as well, so your body won’t be able to take advantage of your food as much as say a 20 year old. Supplementation and adding a digestive enzyme will greatly enhance the uptake of creatine for muscle building and mental enhancement. You still have to lift the weights however creatine will counter act the older bodies from breaking down muscle as fast (probably due to its myostatin lowering effect which in high levels will facilitate muscle breakdown). It stops muscle wastage, builds strength and aids endurance.
Interesting
Creatine has been found to increase memory, learning and cognitive ability especially in older women.
How do I take it?
Take 2.5 - 5 gms a day. It will increase the water stored in your muscles so make sure to have plenty of water when you take it. There used to be stories of needing a juice or source of sugar to enhance its uptake and avoiding caffeine as it can nullify creatine effect. Fortunately none of that is worth following and certainly adding sugar or juice is not recommended for a healthy body. An elite athlete however may notice a difference if taking creatine with berries or a healthy low glycemic carb meal. Please note that the extra uptake a low glycemic carb can give isn’t of much benefit for those that aren’t athletes whose diet is right on point where every small change can potentially make a difference in performance.
The time of day also, doesn’t seem to play any factor in the efficacy of uptake, so take your dose when its convenient. Although there is a little research that taking it too close to bed can interfere with sleep.
Do you need to load it?
Loading is a method to take a higher dose of a product to get higher levels into your system quickly. There is no need to load creatine, you can go straight to daily doses of 2.5-5 gms. This will mean it will take 2-3 weeks for noticeable benefits.
BUT if you want to fast track the benefits. Start by loading for 5 days with approx 20 - 30 gms a day, pulling it back to 2.5-5 gms daily thereafter.Be aware with higher doses that you may experience stomach upset and bloating. Water retention is often associated with higher intake too. Counter this with high water intake when you take creatine. If you find you have gained a pound or several with creatine in water weight then consider lowering the dose and even cycling your intake by giving yourself days, weeks off from taking it.
Cycling?
There is no study showing creatine should be cycled but it may be a useful technique as mentioned above to counteract the cycling.
Which creatine is best?
There are LOADS of creatine supplements out there and most say they have the best uptake into the body because of the type of creatine they use or the extra ingredients they have added into the supplement. All this means it will cost you more. There is no research out there yet that shows that any are better than your standard readily available creatine. Personally I would look for a brand with a good reputation, that is approved and goes through testing processes, just to ensure that the product is 100% creatine and not creatine with ‘extras’.
I hope you’ve enjoyed reading about Creatine. Its a very interesting supplement and from my personal experience, it is one of the few supplements that I did notice that extra strength I suddenly gained. Its not much but every bit counts and now that I am fully aware of its neural protective and enhancing effects I shall be much more consistent with taking it. I will still cycle the product, as is my habit, but not leave it a couple of years as I have done. I’m back on it!
Please note that if you have a poor diet, creatine will not work miracles at all. Ensure that you are exercising regularly and eating a balanced diet most of the time before trying to get extra benefits from supplementation.
If you have any interesting stories or questions about creatine please comment below. If you would like a consult to upgrade your nutrition and fitness then don’t hesitate to contact me.
Vashti x
References and Links:
https://selfhacked.com/blog/creatine/
https://www.leafscience.org/geroprotectors-creatine/
Blog Snack: Truth about sodas / soft drinks
I’m not going to preach too much today but instead let the graphics speak for themselves. You may have seen them before as apparently they are famous. I hadn’t so here they are, fresh from the Renegade Pharmacist. A great website to have a look around.
Whether you drink soft drinks or not, most of us are aware that they are not good for us. Not good is a pretty vague statement though. Here is a terrific infographic on Coke. Simple and to the point.
from: therenegadepharmacist.com
Diet soft drinks
Unfortunately the only thing diet soft drinks can deliver on is a low calorie beverage. Thats where the health value starts and finishes. The artificial sugars used still trick the body to release insulin which is then not needed and so converts energy to fat by reflex. The artificial ingredients cause a major upset in the body as it struggles to break them down and the gut microbiome (last years catch phrase), is also compromised. We need healthy gut bacteria for all sorts of processes including producing hormones at the right ratio. Compromise that system and serotonin is not produced sufficiently, melatonin, the list goes on.
Have a look at this next infographic
from: therenegadepharmacist.com
If you wish to drink a soft drink, it may be better for you to drink a non diet one. The chemicals are less as they use sugar to sweeten and not a poor artificial one. In some places drinks are sweetened with Stevia, a more natural sweetener that the body is able to process much more efficiently. Those ones are certainly your best bet, but always check the label and see what sweetener is used, there are sweetness made from Stevia that may not be completely good for you either
To finish, please drink water, lots of water Lemon juice or lime will make it taste more interesting if thats your need. There is no good road ahead to health and long life if you consume the more available soft drinks out there, they negatively impact your cognition and gut health, increase your chances markedly for diabetes, dementia, heart disease etc, and make those conditions worse …. and wear the enamel from your teeth.
I’m always here for your health :-)
Vashti x
Spotlight: Interview with Remarkable Ruth, 60
Ruth has just celebrated her 60th birthday. When I met her a few years a go I was amazed with her energy and positivity (and beauty!). She works more than full-time, as a high-level manager with an international company and has become the happiest of grandparents with her daughter's gorgeous 14 month old son. When Ruth came to the gym those years ago, she came with motivation to feel good and perform stronger at work as well as regaining some of her youthful body back. Since then she hasn’t seemed to look back and has been consistent with her workouts despite ebbs and flows in life. Now that she has added a low sugar diet to her routine, her body and radiance has bloomed further. The best part is that she has been maintaining this for many months with seeming ease!
Describe your current exercise pattern
I exercise 5 days a week, early in the morning. Normally at the gym by 6am for an hour to an hour and a half.
I have a personal training session once a week to keep pushing me to the next level.
How long have you been doing it like that for?
I used to visit the gym daily in my thirties, and then stopped going. I have been dedicated to this programme for at least the last three years religiously.
What are the main reasons you have this exercise pattern?
I have a very busy job and a hectic schedule, fast pace and under constant stress. If I didn’t get up early and make the time to exercise in the morning, I wouldn’t do it.
Whenever I have left my visit until post work, I get home and then think … can’t be bothered. Going early, before work also sets me up for the day, clears my mind and makes me feel full focused and full of energy.
I can hammer myself and get rid of any stress and agro that has built up and take it all out on the gym equipment.
I also want to be able to enjoy my grandchild and future grandchildren, be mobile, active and agile.
What impact has this had on your life and lifestyle?
I feel far more energetic, I am much fitter and stronger than pre gym. I have lost weight, gained muscle mass and look and feel so much better.
I actually look at photos of myself 3 years ago and think who is that stranger in the photos.
Do you have any other goals exercise/ fitness wise?
Yes, to bench press my years in weight and continue to build muscle mass. I never get on the scales, I judge my weight loss and shape change by my clothes.
Note: Ruth has reached an amazing 55 kg press so far!
I want to continue to change my shape and look fit and strong going into my 6o+ years and make it a habit for life.
If you had to stop exercising for a month, how would you feel?
I couldn’t do it. Just a few days away from the gym makes me feel sluggish and slow. I am addicted to the high I get from exercising and feeling powerful.
How do you motivate yourself for exercise and healthily eating? Any tips?
“I love music and have a great playlist that has specific songs linked to my programme that I look forward to listening to. I am motivated by the changes I am now seeing in my body.”
It’s my time, I can put in my earphones, and disappear for an hour into another world.
I am competitive by nature and also enjoy reaching goals that I have set for myself.
The changes I have seen since participating in the 6 week challenge and from ongoing exercise has been both motivating and rewarding and the comments received from people when they now see me also spurs me on to continue with my disciplines .
Whats your diet like? Have you always eaten this way?
My diet is much better since participating in the 6 week challenge (with FitnessLife Studios).
I was a carb-a-holic pre the challenge. I have dropped the sugar, decreased the glasses of wine and really curbed the carbs. I lost 6 kilos in 6 weeks, and after keeping on the programme, another 3 kilos.
What is your ‘go to’ healthy meal? A favourite that gets you by
My favourite and must have meal is breakfast. Its a simple omelette made with two eggs. Inside I put mushroom, spinach and little sliced chilli ( seeds out). If I have it for tea I add tuna to it.
If you could tell your 40 year old self anything, what would it be?
I would tell my 40 year old self to be more disciplined in my eating habits, to keep up a good fitness programme, that you can continue to look great at any age and that
“... if she (40 year old self) saw me working out so physically at 60 she wouldn’t believe it xx”
Thank you so much for sharing Ruth.
My takeaways from Ruth is:
To consistently exercise.
Get it out the way first thing in the morning.
Eat a predominantly low sugar diet, and aim high in fitness goals and life quality.
Face the world positively and be empowered take charge of your own health, that you really can make fantastic changes.
Don't Let Eating Out Derail Your health
In the culture we live in now, it is becoming more and more common to dine out, lunches at cafes, dinner at a restaurant. In Adelaide we are completely spoilt for choice, value for money and food styles and I know this is becoming more and more the norm world-wide. When you travel you also tend to eat out, well, all the time really, don’t you? Unless you make a large effort to go to a supermarket and bring food back to your room.
So how do we do this and still maintain a level of health?
There is no doubt that eating out will put on the pounds and not in a good way. Most restaurants will use vegetable oils, cheap butter and even if they advertise olive oil…most are low grade. None of these fats are good for your body. They contribute higher levels of triglycerides leading to clogged arteries, diabetes and heart disease amongst other things….yet, damn it…we want to eat out!
Like all healthy lifestyle factors, it comes down to choice.
Your choice.
You have the power to eat out, enjoy the company and not gain the pounds. You just need a little bit of knowledge, a little bit of guidance and all the pressure is off.
In a perfect world …..
……… we would all be able to go to a restaurant, order one glass of quality red wine. Ignore the bread. Order a large serve of vegetables or salad and get a serving of protein to join that. All with only quality extra virgin olive oil as a sauce. OR as apparently the French do, go out and order, but eat only a tiny portion of the meal.
BUT… it’s not ALWAYS that easy …
If you can do the above…wonderful, you are fantastic and you don’t need to read further. However, if like me, you are a little less self controlled…well, come this way …. lets real world this …..
Being able to comfortably and easily order healthily when out can’t be forced and rushed…else you are plunged in denial and a binge will come sooner or later….thats a for sure win bet.
Lets make it all painless. Its just like adjusting to a new diet, which really shouldn’t be a diet but a way of eating for life. A new way of eating is best done in stages else you really will rebound straight back and probably past your previous weight.
First - we take this is stages.
This is how I would coach you to do the dinning out (contact me if you would like help with this. Being accountable to someone is really useful)
Play imagine if …
At first, just read the menu and pick out exactly what you would order, if you were picking a meal that looked like the suggested one above. Don’t order it, order what you want, just make sure you have picked what you would if you were right into this. You’ll be surprised that this is actually fine and doesn’t make you feel guilty or anything.
Do this each dining out visit till you are ready to move forward. NO RUSH.
Pretend …
… do exactly as before but this time imagine the plate in front of you and imagine you eating it and jump your mind ahead to how you will feel when you get home tonight. How you feel mentally and physically from having a vegetable based meal that doesn’t require some supersonic digestion. Remember too, that because you did what you set out to do you will get a serotonin dump of happiness because you achieved what you set out to do. (Make sure it only takes a minute of your time at the most)
Then order as you normally would like to. Do this for at least 5-10 dining out visits. Make a list and tick off the times you do this.
Get Veged up!
Now this time you will order as normal BUT with an extra large bowl of vegetables. Eat as many or little as you can. All are ticks on your list….. again 5 -10 visits
Next Habit …
Order as last time but try to just eat the meat and vegetables and skip the white starches. Bread, rice white potatoes and pasta.
Now try to do the above without the sugary or calorific sauces. If you feel brave, order yours without any sauce or oil and bring your own organic olive oil. Organic, unheated olive oil has so many health benefits.
TIPS
Definitely go through each stage at least 5 times each or more if you don’t feel its really easy to do. Take your time to go through each stage (days, weeks, months)…it doesn’t matter, it only matters that you do it most of the time (ie, 95% of the time you eat out, else you are not forming a permanent habit). Move on ONLY when you are positive you actually WANT to and not that you feel you MUST or SHOULD move forward. This is about your HEALTH, not aesthetics (always remember you look your best, your glowing best, when you are healthy)
IMPORTANT:
One of the biggest stumbling blocks to this is the embarrassment or peer pressure of ordering a little differently around friends/ family, even to the waiter/ess. So just say you’ve been having some stomach issues/ pain/ allergies when you eat certain foods, and you are avoiding it for now. Everyone understands that. Friends and family want whats best for you but they generally don’t realise that ‘just this once’ isn’t the most supportive phrase to a healthy body. If they think it will cause you pain or discomfort, no one will press you further.
Finally -
Make the commitment now
Choose a better meal. There are so many temptations…sooo many…and they taste wonderful….however, is that really worth the aches, pains, inflammation, chronic disease? I sound alarmist, but thats exactly what is being invited in. Its easy to ignore because the change is so gradual and we can all get away with it for a while till suddenly we can’t.
So commit to yourself out of respect for your body. Choose healthier, start small. Your healthy body will thank you for it as you will FEEL fantastic ….
…… and enjoy many fun times out with friends for years to come.
Please comment below if you try this and let me know how you went. I’d love to hear some stories :-)
Further ideas on eating out choices:
Nutrition for Brain Health
“The research makes it clear: Diet plays a clear and determinant role in every aspect of brain function, literally shaping our thoughts, actions, emotions, and behaviors...If your job depends on your brain, it depends on your diet.”
Previously I talked about how to use exercise to improve your cognitive health, today we will have a look for the ways you can heal and rejuvenate your brain with diet.
But, before we talk broccoli and chicken, lets have a quick look at what happens to the brain as we age.
The brain depends on blood flow to deliver oxygen and nutrients for neuroplastcicty, and neurogenesis. This cerebral blood flow is delivered through tiny capillaries that surround the neurons . As we age, the brain naturally experiences hypoprefusion, which is a slowing of cerebral blood flow (interestingly ... women a little less so, heheh). This diminished blood flow is associated with cell injury, cognitive impairment and alzheimers. To quickly even the gender bias above, unfortunately women are more susceptible to alzheimers than men….damn! Scientists are still hypothesising why this is…….
…… Now, when there is any kind of interruption to this flow, your neurons can be killed or injured and that causes nerve damage and restricts blood flow.
Things like any kind of head trauma can hasten this hypoperfusion and damage. Aging can thicken veins, degrade capillaries, and a poor diet will hasten this degradation further. A poor diet causes high blood glucose, and high inflammation with an intake of vegetable oils, foods you may be allergic to, processed sugars and commercially raised meat.
What can diet do for your brain?
The brain is a very hungry organ.
It uses approx 25-30% of our daily energy intake. Its made of lipids (fats) and water, and it relies on what we eat to heal and rebuild itself. If your diet is low in fats for example, the brain is unable to build new cells and facilitate its neural pathway processes. Dehydration is also very important to avoid as well.
A lot of us are eating foods that inflame our bodies, such as processed starches and grain fed meat.
Putting petrol in first is a more efficient idea
To compound this we also tend to eat diets low in anti-inflammatory foods such as oily fish and green leafy vegetable. Like persistently putting vegetable juice in your petrol tank and getting frustrated that the car is not driving like it should. To state the obvious, cars need petrol (or electricity, thank you Tesla), and humans need a range of nutrients.
Most of us and yet looking at many diets you can see that this is not happening.
Fortunately a little know how and motivation to subtly change what we eat, should be all thats needed to give our brains the best chance of getting healthy and staying healthy.
Special mention to our second brain - THE GUT
The gut’s microbiome is basically our second brain, and more and more are we finding how important it is to our brain health. Many hormones and processes we thought were initiated by the brain are actually done by the microbiota in the gut. No wonder everyone is getting on the pre and pro biotic bandwagon. We need a healthy gut (happy bug colonies abounding) to have a healthy brain. The one influences the other.
“These hundred trillion bacteria that live within your gut are so intimately involved in your brain at a number of levels. They manufacture neurochemicals, for example. Things like dopamine and serotonin. They manufacture important vitamins that are important to keep your brain healthy. They also maintain the integrity of the lining of your gut.” - Dr D Perrlmutter
Feed the gut microbiome with fermented foods such as kimchi, kefir, sauerkraut, kombucha and prebiotic foods, those high in fibre, garlic, dandelion greens, jerusalem artichoke.
What to eat for your brain
Fortunately its not that complicated to eat for brain health. If you make some small changes, you won’t have to wait till you are in the midst of a major health issue like onset dementia. If you wait till then, adjusting your diet will still make a vast difference.
If you aren’t interested in much detail, let me put this in a nutshell:
Vegetables good ………….
………….. Sugar bad
Why Vegetables?
Dr. Martha Clare Morris is an interesting lady. She is Professor of Epidemiology, Director of the Section of Nutrition and Nutritional Epidemiology in the Department of Internal Medicine, and Assistant Provost of Community Research at Rush University Medical Center in Chicago……….what a mouthful!
For the last twenty years she has been researching factors involved in the development of alzheimers as well as other health concerns for older adults. Her research found that people who ate the least amount of vegetables had the fastest cognitive decline, but that this slowed and cognition was even protected with higher intakes of vegetables.
Her research found that eating two or more servings of vegetables per day offered a statistically significant reduction in cognitive decline. Green leafy vegetables, in particular, were associated with slower decline, and people who ate green leafy vegetables at least six times a week exhibited much slower cognitive decline — researchers estimated it was like being 11 years younger in age…
Greens such as spinach and kale contain lutein and zeaxanthin. These two carotenoids are associated with faster learning speeds and applying learning and knowledge in older adults. This study showed that lutein increased thickness in areas of the brain associated with learning and slows cognitive decline in older adults.
Spinach and eggs anyone?
What about Fruit?
In her studies Dr Morris found fruit did not offer this protection, but berries did. Dr Richard Isaacs, Director of the Alzheimer’s Prevention Clinic, Memory Disorders Program, and Neurology Residency Training Program at Weill Cornell Medical College, also is a firm proponent of eating a diet full of vegetables and blueberries …thank goodness…I love a blueberry!
So all kinds of berries were protective with strawberries being the gold standard for Dr Morris and blueberries for Dr Isaacs.
Shingos Coffee Lounge - Shepparton Victoria, Australia.
Coffee
Coffee appears to play a protective role in the risk for MS, alzheimers, Parkinson’s and perhaps even early mortality. This maybe partly due to its role in reducing inflammation that is associated with reduced cognition. We certainly are all aware of its stimulating effects which is in its ability to block an inhibitory neurotransmitter in the brain, adenosine. Adenosine can reduce mental stamina and make you feel tired. It also activates our Nrf2 pathways that fight off oxidative stress and protectactivate our Nrf2 pathways, helping to fight off oxidative stress and protect against neurodegenerative diseases,
This study showed that by drinking 3-5 cups a day in midlife had a significantly lowered chance of getting Alzheimers and dementia by a HUGE 65%.
The sweet spot seems to be 2-5 cups a day. So make it organic and put that kettle on!
Green Tea
High-dose green tea extract was found to scavenge oxygen free radicals, enhance antioxidant potential, decrease lipid peroxide production, and reduce oxidative DNA damage. The high-dose group had better spatial learning and memory than saline-treated rats.
Eggs
Eggs contain lutein and choline. Choline is of particular importance for your neuronal membranes and is the precursor to the neurotransmitter acetylcholine.
Acetylcholine is important for learning and memory, as well as deep sleep. Some of the drugs approved to treat the symptoms of Alzheimer's disease, a fatal memory disorder, work by boosting levels of acetylcholine in the brain.
Unfortunately our bodies are only able to produce a small amount of choline so its very dependant on dietary intake.
Chocolate
The theobromine and polyphenols in chocolate correlate to better cerebral blood flow, improved cognition. Just make sure you eat a quality chocolate source at least 70% cacao bean and preferably higher, like 85% with low sugar.
More frequent chocolate consumption was significantly associated with better performance on the Global Composite score, Visual-Spatial Memory and Organisation, Working Memory, Scanning and Tracking, Abstract Reasoning.
Water
Our brain is mostly water, with fat coming a close second…enough said!
Kind of. Being an electrical system, the brain needs adequate water to function efficiently. The brain will react to even the smallest amount of dehydration which can cause brain fog, faitgue, dizziness, confusion and brain shrinkage. So drink those 8 glasses at least, a day. Go for quality water high in minerals and natural electrolytes where possible.
Fats
Here we need the good oils found in avocado, olive oil, MCT oil, quality fish oil. The brain can only rebuild itself with the right equipment and that is fats. Make sure your fats are from good sources and bear in mind the change that some fats go through if they become overheated such as olive oil. It will quickly become rancid and inflammatory when heated, so just save it for salads and dressings.
Protein
Quality protein is important and as we age we need a little more. It doesn’t appear as important before the age of 65 (check the research of Dr Longo), but after that, make sure to get a few serves in a day. Animal protein should be grass fed and free range. This is particularly important with red meat. Grain fed cows have meet that contains a large amount of omega 6 which is essential but not in large amounts. Grass fed cows have meat that is rich in th perfect ratio of 6 to omega 3.
“... you are what you eat ate. Yes, that’s right: you better think twice about whether your steak ate grass vs. GMO corn, your chicken ate bugs vs. herbicide-laden grains or your fish ate worms vs. pieces of other dead fish ground up with fish farm meal. Nowhere is this truer and more applicable than when it comes to fueling your brain”
Now its very important to know……
……… What to Avoid
Ideally you would want make sure your diet has none of the following:
Vegetable oils
Heated nuts and seeds
Processed sugar (always check the sugar levels in the ingredients of foods. There are a lot of hidden sugars lurking around)
Grain fed meat and farmed fish (full of omega 6, have an omega 3 capsule with these if you must eat them to balance the 6:3 ratio)
Processed starches and grains
I hope this article will inspire you to take control of your brain health and those around you.
Knowledge is power.
Don’t let the above doesn’t overwhelm you with information and do’s and don’ts. Keep it simple, its never to soon to increase your brain health. Remember Alzheimers starts more than 10 years before diagnosis is made.
Have a look through your pantry and fridge. Take note of what you are regularly eating and see how many of the mentioned foods you are there. Try writing down it down in two columns and see how it measures up. Are there more ‘avoid’ foods? More ‘eat more’ foods?
The beauty with that little exercise is we that we know where you and your household are at now. Each day,
incorporate more brain health foods and less of those to’ avoid’ foods.
Especially if you are currently feeling in a healthy state, you can take your time with this and not be too militant. If you or a loved one is experiencing brain fog, early signs of cognitive difficulty, or is right in the midst of dementia, then try everything you can to improve the food choices you make for yourself and others. Please bear in mind I am no doctor and please run any major changes past a doctor and get an ok first. For example, if you are on blood thinners then increasing fish oil can be hazardous as that also thins the blood. So you need to make sure.
I’ve included an easy PDF printout you can stick on your fridge to help remind you of what choices are best. Please download and use that if you would find that helpful.
If you have any questions at all contact me or comment below. Check out my regular updates and tips on my Facebook page too and its another great place to message me :-).
Next blog will be on supplements that have been shown to improve brain health.
Further Good References:
Books that may interest you:
Genius Foods, Max Lugavere
You Can Fix Your Brain, Tom O’Bryan
Deep Nutrition, Dr Cate Shannahan
Longevity Diet, Dr Valter Longo
Brain Maker, Dr David Perlmutter
Brain Food: The Surprising Science of Eating for Cognitive Power, Dr Lisa Moscow