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Diet For You

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24.01.2022 Can I eat like this for the rest of my life? That’s the question that anyone following a diet needs to ask themselves. The reason why diets fail is because the method used for weight loss is not one that is sustainable for any normal person. There are some very driven, highly disciplined people out there who are able to maintain very restrictive dietary patterns for a very long time. But these people are the exception rather than the norm. ... For the rest of us, long-term success will be achieved when we find a pattern of eating that we can comfortably follow for life. That doesn’t mean there aren’t any challenges when adopting a new way of eating, any change in habit will have its challenges. But the question that needs to be asked is Can I eat like this for the rest of my life?. Each individual needs to answer this for themselves. Always remember that the pattern of eating that helps you to achieve your goal, will be the pattern that allows you to maintain it.

24.01.2022 As someone who loves a good serve of spaghetti bolognese this was very welcome news. Although a small study based on a 24 hour food recall, at the very least it demonstrates pasta (and carbohydrates for that matter!) is not necessarily evil for those wanting to lose or maintain a healthy weight. For those who love their pasta like me, serving aldente rather than overcooking keeps the GI lower. http://www.theage.com.au//pasta-not-fattening-italian-stud

23.01.2022 I come across this all the time in my practice and it may be the very thing that is stopping you! http://www.dietforyou.com.au/dont-let-self-criticism-suffo/

22.01.2022 Bookings are now open for the 60 Day Real Food Challenge. If you're goals for the new year include being healthier and lighter then this is the perfect way to start. See the link for more info about taking up the challenge. http://www.dietforyou.com.au/60-day-weight-loss-challenge/

20.01.2022 There are some seriously impressive health benefits that come with this simple habit. Choose whatever raw nuts you like http://www.nytimes.com//a-handful-of-nuts-is-good-for-your

19.01.2022 Prebiotics are what fuel the healthy bacteria that live in our digestive system. Having a range of these foods in our diet can improve the health of our gut. High prebiotic foods include legumes, wheat (try spelt, couscous and rye), garlic (yum!) and several other veggies such as cauliflower, mushrooms, potato and sweet potato's.

18.01.2022 An easier path to health awaits. Get your very own copy today! #simpleisbetter #jointherevolution

18.01.2022 The point where most people give up is the point where real change is starting to occur. http://www.dietforyou.com.au/accepting-that-struggle-is-pa/

16.01.2022 Simple is better! I've published a book with the goal of changing the way we approach healthy eating- Grab your copy today at https://www.simplehabits.com.au

16.01.2022 Why do I keep failing? Here are four critical skills that have nothing to do with food itself, but hold just as much or even more importance. Trouble is we rarely speak about them. 1. Getting over guilt.... Nothing is more destructive to our goals that guilt. At its worst it can destroy our relationship with food, and make it impossible to achieve long-term results. When mistakes are made, we need to acknowledge them, learn from it, and move on in a positive way. Guilt leads to negativity, it makes us feel ashamed and unworthy, and none of this will produce positive results. For those who struggle with emotional eating, binge eating or who punish themselves with food, guilt is often at the core. In order to get over guilt, we first need to accept ourselves with all of our flaws. We cannot be perfect humans, nor can we eat perfectly all the time. 2. Self-acceptance, NOW. When we can’t accept ourselves in our current state, no amount of weight loss will lead to self-acceptance and contentment. When we judge ourselves based on our size, we will never be happy and content with ourselves at any size. We are telling ourselves that we are not worthy UNLESS we look a certain way. Even if you do happen to reach your goal weight, you will be left in fear of regaining weight, and losing your worthiness. That’s no way to live. 3. Having a long-term view. Being short sighted results in getting caught up in small mistakes and little errors. For those losing weight, give yourself time to achieve goals. Don’t get caught up in day to day fluctuations in weight, or week to week change. The only change that holds value lasting change. If it takes more time, then so be it. 4. Giving yourself permission. Give ourselves the same level of permission to enjoy treat foods as we do healthy foods. It ok to enjoy ourselves, even when we have goals. Eating treats and enjoying treats are two different things. Allowing enjoyment also makes being disciplined easier and more sustainable.

14.01.2022 The term processed food is a tricky one, as it doesn't describe the type of processing or to what degree a food has been changed. When food is altered in any way from its natural form, it becomes a processed food. The higher the degree of change, the more processed the food becomes. Some food processing is necessary to enjoy certain foods, such as cooking rice, or boiling sweet potato, or turning oats into creamy porridge. Other types of food processing may significantly red...uce the nutrition quality of a food, such as turing a whole orange into orange juice, or turing a potato into potato chips. Generally speaking if a food has been altered to a point where it no longer resembles it natural form, it is highly processed. And if a myriad of ingredients (that are difficult to pronounce) are added to a food, then it has become highly processed. Highly processed foods are not poison to our bodies, but it's wise to limit the amount that we eat in our usual diets. Where possible, look for the least processed choice when selecting a food, as this will have the best nutritional quality. Simple examples are swapping strawberry flavoured yoghurt for natural yoghurt and adding your own fresh strawberries. Instead of grabbing a nut bar, eat raw nuts with a mix of dried fruit. Instead of using a commercial dressing, mix your own olive oil, vinegar, and lemon juice (or whatever combination you enjoy). Remember that nutrients are always at there best, when they come in their natural form! See more

13.01.2022 Having a clear picture of success in your mind, and an unshakable belief in your ability to get there, are the vital ingredients for success in any pursuit in life!

13.01.2022 It's been called the "forgotten organ" because it's only now that science is realising how influential our gut microbiota is on our health. Here is a great article summarising what we know so far. https://theconversation.com/gut-feeling-how-your-microbiota

13.01.2022 For those who wish to do a little less comfort eating http://www.dietforyou.com.au/why-we-eat-when-we-feel-bad-a/

13.01.2022 Feeding your microbiome with fibre may be the key for managing diabetes https://www.the-scientist.com/

12.01.2022 Re-defining what a balanced diet looks like. People argue about what the perfect diet looks like, the types of food we should be eating, the correct ratio of protein to carbs to fats. We all have an image in our heads of what a healthy diet might look like, some people getting closer than others to achieving this ideal pattern of eating. I believe however that a healthy diet is far more than eating a certain way, or achieving the perfect balance of nutrients. There are many ...in fact who eat perfectly from day to day, but who fail to achieve a truly balanced diet. A diet which is truly balanced goes far deeper than food itself, and requires a positive relationship with food. Eating the right food is very different to eating the right way, and eating the right way is key to finding both health and happiness through diet. Food should bring joy to someone’s life rather than worry and guilt. Sadly it’s the latter that more and more people experience. Eating healthy is associated with words such as discipline and determination, rather than joy and satisfaction. It’s true that discipline is required to eat well, but often disciple is mistaken for deprivation, and enjoyment is falsely viewed as needless indulgence. Achieving a truly balanced diet is becoming less and less common as our culture of dieting has beaten balance and moderation out of people. As a dietitian I’ve leant the stark difference between eating good food, and having a truly balanced diet. Helping people discover the difference is what I’m passionate about.

10.01.2022 Could fasting be used as an effective complementary therapy during cancer treatment? There is a long way to go but some interesting research discussed in this article... http://theconversation.com/fasting-may-improve-cancer-treat

09.01.2022 Give yourself the green light to fully enjoy your favourite treats! I'll never forget a long-term client expressing to me her decade long struggle with chocola...te. It was something she ate most days, yet due the guilt she felt she could barely think of a single occasion where she allowed herself to enjoy the taste. You see guilt numbs pleasure & robs us of the joy of taste! It turns what should be an enjoyable experience, into a blur that offers very little satisfaction. Learning how and when to treat yourself is an important part of a healthy diet. Get rid of guilt and you will find yourself tasting more, and eating less! Enjoy! #treatyourself #healthyeating #thesimpleeatingrevolution #simpleisbetter

07.01.2022 Some sensible advice for those with high cholesterol https://theconversation.com/got-high-cholesterol-here-are-f

07.01.2022 Why are we scared to use the word diet? A client walked into my office the other day and I asked them how their diet was going? Straight away I felt awkward that I had used the word diet, almost feeling like I had just sworn at them. I have always tried to avoid using that word, but occasionally it just slips out. But then it got me thinking, why do we avoid using the word diet anyway? After all, we are all on a diet in one form or another, whether we like it or not. Surel...y the true sense of the word is simply describing a pattern of eating. When we think of diets we immediately think of rules and regulations, meal plans and weight loss. Over the years there have been many unhealthy forms of dieting, cutting out important food groups that lead down the road of malnutrition. Generally, this form of dieting is unsustainable, and results in weight gain once someone hits the wall. For that reason, people like me, go to great lengths to avoid using the word diet as a way of discouraging this form of eating. In one way this as a good thing, as it discourages unsustainable and unhealthy patterns of eating. But in another way it has the potential to create confusion, because healthy eating will always require some form of rule following and accountability, and also requires self-discipline. Making a conscious effort to eat healthy, prepare healthy meals and snacks, and restrict our intake of sugar and other processed foods doesn’t mean we are dieting in the sense that we use the word. But some of this is necessary. Having self-discipline is an important skill, so let's not confuse this with dieting. Another important skill is allowing ourselves to enjoy our favourite foods without guilt. This is the secret to having a balanced lifestyle. Self-discipline that goes too far leads to deprivation, and down the path of unhealthy dieting. At the other extreme is giving up discipline all together, and eating what we feel like all the time. Many find themselves floating from one extreme to the other, but true health will always be found in the middle.

06.01.2022 Are carbs any good for us? Here are two simple tips to help get carbs right in your diet. #simpleisbetter #jointherevolution

03.01.2022 Why part of you wants to fail Whilst we might be so highly motivated to achieve a certain goal in life, something that we may want so badly, there is part of us that equally wants us to fail. It seems silly but it’s true in many areas of life, and it’s especially true when it comes to achieving lifestyle goals. Acknowledging and dealing with this is crucial otherwise we run the risk of our best efforts being silently sabotaged time and time again. Why does it happen?... Part of us (or part of our brain) prefers familiarity over success. Even if what we are familiar with doesn’t make us happy. Familiar is safe and comfortable, success can be unfamiliar and scary. Even the most desired outcome comes with some sort of risk. If we don’t have it, we can’t lose it! I’ve have several people describe to me their biggest fear being the thought of reaching their goal only to regain all their weight. Fear of losing something can stop us from ever obtaining what might be lost. For some, being overweight can become part of their identity, part of who they are. Losing weight can mean losing part of that identity, and no matter how much we may want that to happen, it doesn’t make it any less scary or uncertain. Regardless of what we aim to achieve in life, success always comes with some kind of risk. There will always be that part of us that is hesitant to change because familiarity is both safe and more comfortable. To truly succeed we need to step outside of what is safe and comfortable and commit to the unknown!

01.01.2022 The types of fats we eat has changed dramatically over the last 10 years. Food companies have ditched the saturated fats for unsaturated fats in an attempt to make their products more heart healthy. As a result our intake of omega-6 fats has gone through the roof, whilst our intake of omega-3 has remained relatively unchanged. Scientists are now looking into this discrepancy of omega-3 to omega-6, and this article looks at some potential health concerns. An interesting read and something that may well be a developing story over coming years... http://theconversation.com/why-australian-dietary-recommend

01.01.2022 Healthy eating needs to be made simple in a world where people are short of time. You would be forgiven for thinking that healthy eating is really complex and confusing. With all the conflicting information and messages that come from everyone and everywhere about food, many have been left confused and scratching their heads. New and fresh food trends are very attractive to people who are searching for the best way to eat in order to be healthy and reach their goals. Unfortu...Continue reading

01.01.2022 What we can learn from the world's longest living people #thesimpleeatingrevolution #bluezones #simpleisbetter