have come to agree with your conclusion that sugar - particularly, in my own case and in the experience of several of my clients - does often increase one's desire for more sugar. In fact, for me, that is its greatest danger. A small amount of sugar seems to do the general population little harm, and as someone with a long-term "sweet tooth", I find it sometimes more productive to have a small dessert than to feel deprived and unsatisfied. The trouble is, very few people seem to be able to consume a small amount of sugar.
I have also come to the conclusion that the "danger time" for sugar consumption seems to be late in the afternoon, when many people want (some would say need) a "pick me up", and when it is a sugary one, they then crave more sugar, so the two biscuits with a cup of tea becomes 4 biscuits, and the tea often has added sugar etc etc. Sometimes the craving remains, and people find they keep picking and snacking while they make dinner.
What I advise people, and I have tried this myself with good results, is to try to replace the afternoon snack with lower GI carbohydrate and protein. 9 Grain Vita Weets with a cube of cheese; yogurt with berries etc (yes, it has sugar, but it seems more satisfying than the biscuits that seem to be in every office, every kitchen, every school and most hospital staff rooms!) To advise people, as some diet books do, to quell their hunger with carrots and celery just seems to be unsatisfying - I certainly find it so.
Having decided that although I was not overweight at 60.5 kg and 166 cm, that I would like to lose a couple of kilos while I train for a marathon, I have found this technique to help, and am now almost my ideal of 58-59 kg with no feelings of hunger or deprivation, and good energy levels except on those days of very early starts, when I am sometimes lucky enough to be able to have a "power nap". I also find, and advise others, that what I have for lunch also affects how I feel mid-afternoon; individuals vary with what works best to keep them feeling alert, but obviuosly, higher GI foods are more likely to lead to a slump.
Having said all that, i still do enjoy the occasional sugar treat, but I try to keep it small and consume it in the evening. I eat a dessert once or twice a week but if I am really feeling the urge for something sweet, I happily consume one chocolate (ferrero rochers are a favourite) or one to two small biscuits. FOr some reason, by evening, I have no trouble limiting the amount; having one does not lead to a craving for more.
Monday, March 23, 2009
Thoughts on sugar......
YES! I 100% believe that eating sugar makes you crave it more. I am walking, talking, living proof of that theory. As you know, before I went to Golden Door for the first time in 2007 I was completely addicted to sugar. I would have at least one cake a day, sometimes two plus at least one chocolate bar. I couldn't get enough sweet things. I would have an apple juice with my lunch and then as soon as I'd eaten lunch I would be craving a chocolate or cake. As soon as I'd finished eating my mountain of pasta for dinner everynight I would be craving a chocolate. Then I went to Golden Door and didn't eat any sugar for 7 days. I came home, read a book called "stop the sugar cravings" or something like that and since then I have pretty much stopped eating lots of sugar. I'm constantly amazed now when I finish lunch or dinner that I have absolutely no desire whatsoever for sweet treats. I eat more protein and feel happy and full at the end of a meal. I still love a cake or chocolate now or then but only have it as a special treat about once a week. I did notice over Christmas that I started wanting more sweet treats because I'd been eating more cakes etc than usual. It was a real "aha" moment. I also think this craving thing applies to alcohol. Now I haven't been drinking since Jan I don't crave alcohol at all. I used to have a big fight with myself every Sunday night (because I used to drink on Fri and Sat) to not have a glass of wine, I would be really craving it. Now I couldn't care less if I never had another drink again!
Your thoughts on sugar......
Just to let you know that I found last weeks update – about sweet tasting food triggering more craving for sweet tasting food – confirmation of probably what I already knew – the more sugary foods I eat the more I want – and if I start eating sweet food early in the day, I continue to crave that sweetness all day!
Now my challenge is to rid of most of the sweet foods from my diet.
Interestingly, I do however find that a drink of Pepsi Max around 5pm in the afternoon, seems to quell the hunger and sugar cravings quite well – whereas If I eat something sweet at this time, I just tend to crave more!
Now my challenge is to rid of most of the sweet foods from my diet.
Interestingly, I do however find that a drink of Pepsi Max around 5pm in the afternoon, seems to quell the hunger and sugar cravings quite well – whereas If I eat something sweet at this time, I just tend to crave more!
Sunday, March 22, 2009
Saving time
Do you know anyone who is not busy? Any one of your friends who says that they have 2 hours each day to spare and are more than happy to donate it to more shopping, self care and exercise? The reality is though, that each and every one of us has exactly the same amount of time in our day, yet some of us do a lot more with it than others. Working in a department of women I notice this often; while we all work the same number of hours, some of us have far more to show for it than others. And so onto the topic of effective time management. Here are my top 10 tips to get more done as a result of eliminating the most common time wasters that can become a routine part of the day if we are not careful-
1) Scan your email, delete anything not directly relevant including all SPAM, group emails, jokes and forwards. If it is that important it will always reappear.
2) Put your phone on voice mail or silent. This lets you concentrate on the task you are doing without interuption so you can return calls at the best time for you, like in the car.
3) Avoid the office chat. My collegues can spend 30 minutes chatting about their weekends before they even start work. Get in, get started and catch up over lunch.
4) Print minutes, research papers and any other documentation that requires reading and set it aside to read on planes, at the park, cafe, train or while waiting for appointments.
5) Handle emails once only - read it, answer it, file or delete it. Aim to keep your screen with just 6-10 emails so you do not get distracted and keep focused on the task at hand.
6) Change your hours to avoid traffic. You many need to start early or late but you can add an hour to your day.
7) Exercise at lunchtime. Driving to a packed gym at 7am or 6pm wastes another 30-60 minutes. Get out each lunchtime and then yet another thing on your to do list is checked off.
8) Run errands at lunchtime. The bank, doctor, anything you can get out of the way during work hours means more recreational time for you and your family.
9) Be strict with meetings. Meetings can sometimes be an excuse for professionals to look busy and important with no outcome other than a booking for another meeting. Keep them brief, outcome based and post pone or cancel if actions have not been completed.
10) Clean your desk and write a to do list each week. Having weekly goals keeps you on trcak while the clear out makes sure you are regularly filing and reminding yourself of projects that are outstanding.
1) Scan your email, delete anything not directly relevant including all SPAM, group emails, jokes and forwards. If it is that important it will always reappear.
2) Put your phone on voice mail or silent. This lets you concentrate on the task you are doing without interuption so you can return calls at the best time for you, like in the car.
3) Avoid the office chat. My collegues can spend 30 minutes chatting about their weekends before they even start work. Get in, get started and catch up over lunch.
4) Print minutes, research papers and any other documentation that requires reading and set it aside to read on planes, at the park, cafe, train or while waiting for appointments.
5) Handle emails once only - read it, answer it, file or delete it. Aim to keep your screen with just 6-10 emails so you do not get distracted and keep focused on the task at hand.
6) Change your hours to avoid traffic. You many need to start early or late but you can add an hour to your day.
7) Exercise at lunchtime. Driving to a packed gym at 7am or 6pm wastes another 30-60 minutes. Get out each lunchtime and then yet another thing on your to do list is checked off.
8) Run errands at lunchtime. The bank, doctor, anything you can get out of the way during work hours means more recreational time for you and your family.
9) Be strict with meetings. Meetings can sometimes be an excuse for professionals to look busy and important with no outcome other than a booking for another meeting. Keep them brief, outcome based and post pone or cancel if actions have not been completed.
10) Clean your desk and write a to do list each week. Having weekly goals keeps you on trcak while the clear out makes sure you are regularly filing and reminding yourself of projects that are outstanding.
Sunday, March 15, 2009
Conflict of interest?
Earlier this week I received an email questioning my product recommendations and the potential for "conflicts of interest' as I do consult to some industry groups.
In the past I have consulted to a number of industry groups including Meat and Livestock Australia and Fonterra on products and nutrition themes which I believe, based on my independent clinical experience from over 10 years of working in the area of paediatric nutrition and weight loss, that offer superior nutritional properties for consumers.
At present, I am regularly approached by various food industry groups to act as a spokesperson on behalf of their products or to consult on product development. In such circumstances I have very clear guidelines about which products I will and will not consult on and only ever represent products which I truly believe offer superior nutritional properties, and ones which I myself routinely recommend for my clients.
Currently I consult to Aldi supermarkets and to Unilever on the Streets Paddle Pop MOO project and I am proud to represent both groups as they develop products which offer wider consumer ranges of nutritional sound products. You can decide for yourself if that is a "conflict of interest".
In the past I have consulted to a number of industry groups including Meat and Livestock Australia and Fonterra on products and nutrition themes which I believe, based on my independent clinical experience from over 10 years of working in the area of paediatric nutrition and weight loss, that offer superior nutritional properties for consumers.
At present, I am regularly approached by various food industry groups to act as a spokesperson on behalf of their products or to consult on product development. In such circumstances I have very clear guidelines about which products I will and will not consult on and only ever represent products which I truly believe offer superior nutritional properties, and ones which I myself routinely recommend for my clients.
Currently I consult to Aldi supermarkets and to Unilever on the Streets Paddle Pop MOO project and I am proud to represent both groups as they develop products which offer wider consumer ranges of nutritional sound products. You can decide for yourself if that is a "conflict of interest".
Saturday, January 24, 2009
School Lunchboxes
1. Ham and cheese wrap – made with Oat or Wholeweat Mountain bread, Munchables Cheese and Cracker Snack Pack, chopped up rockmelon or container of grapes + bottle of frozen water.
2. 4 wholegrain crackers (either Paradise Vives, Vita Weat 9 grains) with 2 slices of a reduced fat cheese, popper of Aktavite milk + 2 Paradise Light Cookies or 2 homemade mini muffins + 1 nectarine.
3. Wholegrain bread roll with chicken and avocado, 3 large strawberries, frozen Smackers OR Gogurt tube + Mainland Light Cheese and Cracker Snack Pack
4. Pita pocket filled with tuna and mayonnaise, frozen grapes, Carman’s Breakfast Bar and Stringa Cheese stick
5. 1 slice Wholemeal Lebanese bread with Vegemite OR Light cream cheese, Big M popper, Crunchola breakfast bar and Goulburn Valley Fruit tub
6. Ham and Cheese wrap, Frozen grapes, Aktavite Milk, Packet of Vita Weat Grain Snacks
7. Baker’s Delight Low GI Turkey and Light Cheese cheese sandwich, Banana, 100g tub Ski D’Lite yoghurt – frozen OR Streets Paddle Pop MOO (canteen) Uncle Toby’s Low GI Muesli Bar
8. 6 Vita Weats + Vegemite, 2 small peaches, Bega Cheese Stringa, Tasti Rice Bubble Bar
9. Egg, lettuce and mayo wrap, Apple, Munchables Light Cheese and Cracker Snack Pack, Hip Hop Bar
10. Small whole meal roll with cheese and vegemite, Packet of Mini sultanas, Big M popper, Packet of popcorn
11. John West Tuna To Go, Cut up melon, Tub of Vaalia Yoghurt, Packet of Vege chips
12. Chicken sandwich on grain bread, Tub of Goulburn Valley Fruit, KRAFT Dairybites Cheesy Pops, 2 homemade mini muffins
13. 4 corn thins + spread, Cut up carrots/celery, Mini Babybel Light, Pitos Premium Pita Chips
14. Pita Pocket, 10 dried apricots, Munch Bunch Yoghurt Tub, Tasti Milkies Bar
2. 4 wholegrain crackers (either Paradise Vives, Vita Weat 9 grains) with 2 slices of a reduced fat cheese, popper of Aktavite milk + 2 Paradise Light Cookies or 2 homemade mini muffins + 1 nectarine.
3. Wholegrain bread roll with chicken and avocado, 3 large strawberries, frozen Smackers OR Gogurt tube + Mainland Light Cheese and Cracker Snack Pack
4. Pita pocket filled with tuna and mayonnaise, frozen grapes, Carman’s Breakfast Bar and Stringa Cheese stick
5. 1 slice Wholemeal Lebanese bread with Vegemite OR Light cream cheese, Big M popper, Crunchola breakfast bar and Goulburn Valley Fruit tub
6. Ham and Cheese wrap, Frozen grapes, Aktavite Milk, Packet of Vita Weat Grain Snacks
7. Baker’s Delight Low GI Turkey and Light Cheese cheese sandwich, Banana, 100g tub Ski D’Lite yoghurt – frozen OR Streets Paddle Pop MOO (canteen) Uncle Toby’s Low GI Muesli Bar
8. 6 Vita Weats + Vegemite, 2 small peaches, Bega Cheese Stringa, Tasti Rice Bubble Bar
9. Egg, lettuce and mayo wrap, Apple, Munchables Light Cheese and Cracker Snack Pack, Hip Hop Bar
10. Small whole meal roll with cheese and vegemite, Packet of Mini sultanas, Big M popper, Packet of popcorn
11. John West Tuna To Go, Cut up melon, Tub of Vaalia Yoghurt, Packet of Vege chips
12. Chicken sandwich on grain bread, Tub of Goulburn Valley Fruit, KRAFT Dairybites Cheesy Pops, 2 homemade mini muffins
13. 4 corn thins + spread, Cut up carrots/celery, Mini Babybel Light, Pitos Premium Pita Chips
14. Pita Pocket, 10 dried apricots, Munch Bunch Yoghurt Tub, Tasti Milkies Bar
Sunday, January 18, 2009
Whats's the matter with my new diet?
You would have had to have your head under a rock the past hew weeks to not notice the new wave of whizz bang diet programs being advertised as the ultimate answers to weight loss. Even I am shocked at the number of these programs being flogged on TV and in print media. The reason that dietitians get so frustrated with these money making weight loss programs is that we are often the ones who have to see the clients after they have tried nearly all of them but are still fat. And there is nothing harder than trying to get a persons metabolism on track again after they have tried numerous low carb, low calorie shake, soup and water based diets (think lemon detox!).
Generally speaking all of these diets are low calorie (<5000kJ per day) and low in carbohydrate (<100g each day). Yes, they will work but few are sustainable, and fewer teach any of the lifestyle skills necessary for long term habit and behaviour change which are ultimately the variables which result in long term weight control. So, if you want to spend more of your hard earned $ on these programs, go right ahead but basically you can do one yourself if you want to eat this way for a week or for as long as you like.
For example, if you would like to try the Lemon Detox Diet, all you need to do it add a teaspoon of sugar to a glass of water and drink one of these 6-8 times a day (see http://www.youtube.com/watch?v=n-_qXwT1guE) for more info on this one. Or if you prefer a low carb plan just eat an omelet for breakfast, tuna and salad for lunch and 100g steak and green veges for dinner and you have your own low carb diet for free.
So, this year, stop making money hungry businessmen richer and don't be sucked into paying more money on expensive and generally unsuccessful weight loss programs. Instead, get serious, change the way you think about food, your body and your health and simply start to make some positive changes to your lifestyle. Eat less, eat more vegetables, cut out the alcohol for a few weeks and walk each day. You may not lose as much weight as you would on a low carb diet but these are habits you can maintain and build on to get your weight off slowly, but for good.
Remember the truth is that:
"Diets aim at the wrong target - the belly, not the brain. They focus on a symptom rather than the underlying causes. the key to permanent weight loss is changing the attitudes and habits that determine what, why, when, how much and how often you eat" (Parade Magazine, 2005)
Generally speaking all of these diets are low calorie (<5000kJ per day) and low in carbohydrate (<100g each day). Yes, they will work but few are sustainable, and fewer teach any of the lifestyle skills necessary for long term habit and behaviour change which are ultimately the variables which result in long term weight control. So, if you want to spend more of your hard earned $ on these programs, go right ahead but basically you can do one yourself if you want to eat this way for a week or for as long as you like.
For example, if you would like to try the Lemon Detox Diet, all you need to do it add a teaspoon of sugar to a glass of water and drink one of these 6-8 times a day (see http://www.youtube.com/watch?v=n-_qXwT1guE) for more info on this one. Or if you prefer a low carb plan just eat an omelet for breakfast, tuna and salad for lunch and 100g steak and green veges for dinner and you have your own low carb diet for free.
So, this year, stop making money hungry businessmen richer and don't be sucked into paying more money on expensive and generally unsuccessful weight loss programs. Instead, get serious, change the way you think about food, your body and your health and simply start to make some positive changes to your lifestyle. Eat less, eat more vegetables, cut out the alcohol for a few weeks and walk each day. You may not lose as much weight as you would on a low carb diet but these are habits you can maintain and build on to get your weight off slowly, but for good.
Remember the truth is that:
"Diets aim at the wrong target - the belly, not the brain. They focus on a symptom rather than the underlying causes. the key to permanent weight loss is changing the attitudes and habits that determine what, why, when, how much and how often you eat" (Parade Magazine, 2005)
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