What is Intuitive Eating?

What is INTUITIVE EATING?

Any weight loss plan can achieve short term benefits, but over time the weight creeps back, and it’s not unusual to end up weighing more than you did before you started dieting. 

Research shows us that intuitive eating can help you get off the diet roller coaster for good. 

One of the principles of intuitive eating is to make peace with food and to abandon the idea of ‘good’ and ‘bad’ food. 

If you’re interested in working with me check out my ‘Beautiful You’ program link in bio. We all deserve health and to be able to enjoy life a little more without stressing about diets and food. 

I even have a new shirt that says ‘You are Beautiful’ because you ARE!

https://eatinginmind.com.au/beautiful-you-5-week-program/

What is coaching anyway?

Let’s play a game. Can you answer ‘yes’ to any of these questions?

There’s a gap between where I am now and where I want to be

I can make and keep appointments to work on my goal(s)

I’m committed to do the work required and take action to get to where I want to be

I’m willing to change any self-defeating behaviours and beliefs that limit my success

I am willing to try new things, even if I’m not yet 100% convinced they will work

More than three yes’s? Then coaching is what you need.

So what is coaching anyway?

Essentially, coaching is a future-focused conversation with a trained professional. A conversation that’s 100% about you and helping you think differently about things you’ve previously felt stuck or unclear about. It’s action-oriented. Coaching gets you results.

Why do I need a coach?

Continue reading “What is coaching anyway?”

Intermittent Fasting – is it right for me?

Intermittent fasting is the voluntary abstinence from food for a prolonged period of time.

Traditionally many cultures and religions have used fasting in their practises.

Some Christians follow lent.  The Muslim religion has Ramadan where fasting is observed for 29-30 days during the daylight hours.

Buddhist monks and nuns following Vinaya rules commonly do not eat each day after the noon meal, aiding in meditation and good health.

Intermittent fasting is an umbrella term for various eating diet plans that cycle between a period of fasting and non-fasting over a defined period. Intermittent fasting is under preliminary research to assess if it can produce weight loss comparable to long-term calorie restriction.

Many believe that fasting is the most ancient secret to good health.

There have been many studies on various intermittent fasting diets that show that intermittent fasting can improve health and successfully aid in weight loss.

For the purpose of this paper I would like to further explore:

  • Periodic fasting (where, once every few months you cut your food intake down for 5 days in a row)
  • The 5:2 approach (where you restrict your calories for 2 days a week)
  • Time Restricted Eating (where you restrict your eating to a narrow time window)
Continue reading “Intermittent Fasting – is it right for me?”

Moist and Decadent Vegan Chocolate Cake

This cake is the moistest most decadent chocolate cake you will ever eat. There is nothing healthy about this cake – I think if you want to have chocolate cake then you should have chocolate cake!

I am replacing our family chocolate cake recipe with this one – it will be at every birthday party from now on. Not because it is vegan (we have one vegan in our house) but because it was minimal effort for an amazing cake! Noone even knew it was vegan (except my daughter).

The kids thought it was the best chocolate cake ever and devoured it. We were all eying off the last slice.

If you wanted to be fancy and show off or needed a dinner party dessert you could always decorate with raspberries and toasted coconut.

Ingredients

375g dark (70% or darker) chocolate, chopped

2 x 400ml cans coconut milk

1 teaspoon vanilla extract

2 1/2 cups self-raising flour (or can replace half of this quantity with almond meal)

2 teaspoons baking powder

¾ cup brown sugar, firmly packed

2 tablespoons cocoa

Method

Preheat oven to 200C/180C fan-forced. Grease a 6cm-deep, 20cm round cake pan. Line base and side with baking paper.

Place 150g of the chocolate, 2½ cups of the coconut milk and the vanilla in a microwavesafe bowl. Microwave on HIGH (100%), stirring every 30 seconds, for 1 minute 30 seconds or until mixture is smooth.

Sift flour, baking powder, sugar and cocoa into a large bowl. Make a well. Add chocolate mixture. Whisk to combine. Pour into prepared pan.

Bake for 50 minutes or until a skewer inserted into the centre of cake comes out clean. Stand in pan for 10 minutes. Turn onto a wire rack to cool completely.

Place remaining chocolate and coconut milk in a microwave-safe bowl. Microwave on HIGH stirring every 30 seconds, for 1 minute 30 seconds or until mixture is smooth. Stand for 2 hours to thicken slightly.

Split cake in half horizontally. Spread 1/2 the ganache over bottom half of cake. Top with remaining half. Spread remaining ganache over top of cake.

The BEST Banana Bread

Because who doesn’t love a piece of plant based moist choc chip banana bread smothered in peanut butter?

This banana bread tweaked from my original banana bread recipe as I need to cater for a vegan.

And, not too high in sugar so in my opinion you can have your cake and eat it too!

And, while I don’t necessarily agree with some food alternatives, this one seems to tick the boxes.

I like to serve this with a dollop of dark roasted crunchy peanut butter.

Recipe is super easy

2 large ripe bananas

¼ cup maple syrup

½ cup peanut butter

½ cup coconut milk

½ tsp vanilla

Mash bananas and mix all wet ingredients in (except the ACV)

Then

½ tsp baking powder

½ tsp baking soda

1 tsp ACV (apple cider vinegar)

Combine baking powder, baking soda and ACV and ex[pect a little bit of magic (fizzing), then mix into the wet ingredients.

½ cup vegan choc chips

1 cup SR flower

1 cup buckwheat flour

Stir through the choc chips and flours.

Bake in a lined loaf tin for about an hour at 160c

Sugar and Inflammation

Why your child does NOT need lollies after Saturday sport

So here’s a newsflash that might put a few people off kilter….. your kids do NOT need lollies after sport on Saturday.

Unless they are elite athletes who have just exerted themselves to the equivalent of running a marathon and are planning on doing the same again very soon they do not need to replace their glycogen stores with sugar, artificial colours and additives.

And, when did lollies after sport become a thing anyway?

I have four kids, and after every game they get offered a lolly. 

Lollies at sport has crept into our lives so quietly we don’t even remember when it happened, and our kids don’t remember a time when it wasn’t a thing.

My daughter used to play netball and it was a rostered duty. There was scoring duty, water duty, fruit duty and LOLLY DUTY. Now it’s just a ritual – someone always has a bag of lollies and is happy to share the love.

I’m calling on all coaches, managers, parents to make a stand – lets BAN the lollies at  sport.

What’s wrong with a couple of lollies with the team after the game?

Hmmmm. Well my kids went back to school this week after a couple of weeks off and on the first day back my daughter walked out of class holding a cupcake and very proudly claiming that she already had one at lunch time. A large iced cupcake decorated with lollies. While I don’t have a problem with kids having treats for celebrations occasionally, this is a great example of how our kids are probably getting too many treats.

What about the food colourings?

Think artificial dyes are a harmless ingredient? Consider this…

  • Food companies add more than 6 million kilos of artificial food colourings to foods each year (Over five times the amount added to the food supply when our parents were children)
  • Artificial food dyes have been linked to behavioural problems, various types of cancers and other problems.
  • The European Union requires foods with food dyes to come with a warning label and has banned many of the dyes still used in the US
  • Many people come in contact with food dyes without even realizing it in toothpastes, crackers, pickles, yogurt, potato chips, pastas and other foods that would not be obvious sources of dyes

What kids should be eating after playing sport

Real food.

Give them an apple, a banana, watermelon and hydrate them. Kids need to drink more water. If you think they are hungry, pack a wholegrain/wholemeal sandwich that is nourishing. A handful of nuts or a couple of medjool dates.

Hydration is more important than the lollies…..

Sugar and additives and inflammation

When we eat too much glucose-containing sugar, the excess glucose our body can’t process quickly enough can increase levels of pro-inflammatory messengers called cytokines. And that’s not all. Sugar also suppresses the effectiveness of our white blood cells’ germ-killing ability, weakening our immune system and making us more susceptible to infectious diseases.

Several animal studies have shown that a diet high in added sugar leads to obesity, insulin resistance, increased gut permeability and low-grade inflammation. Human studies confirm the link between added sugar and higher inflammatory markers.

A study of 29 healthy people found that consuming only 40 grams of added sugar from just one 375-ml can of soft drink per day led to an increase in inflammatory markers, insulin resistance and LDL cholesterol. These people tended to gain more weight, too.

Another study in overweight and obese people found that consuming one can of regular soft drink daily for six months led to increased levels of uric acid, a trigger for inflammation and insulin resistance.

Drinking sugary drinks can spike inflammation levels. Moreover, this effect can last for a considerable amount of time.

Consuming a 50-gram dose of fructose causes a spike in inflammatory markers like C-reactive protein (CRP) just 30 minutes later. Furthermore, CRP remains high for over two hours.

What is a Healthy Diet?

We are bombarded with information on what to eat on a daily basis.

Misinformation from companies trying to flog you something, contradictory findings from research studies, media reports and the latest fad, can leave us feeling confused.

One thing is for surewe need calories to sustain life and our bodily functions. The underlying issue is that foods that supply these calories can influence the risk of developing chronic conditions, which range from heart disease and cancer to osteoporosis, inflammation, auto-immune diseases and age-related illness.

We are still learning a lot about the role of specific nutrients in decreasing the risk of chronic disease, however a large body of evidence supports healthy dietary patterns that emphasize whole-grain foods, legumes, vegetables, and fruits, and that limit refined starches, red meat, full-fat dairy products, and foods and beverages high in added sugars.

Such diets have been associated with decreased risk of a variety of chronic diseases.

Food and Nutrition is just one approach to preventing illness. Limiting caloric intake to maintain a healthy weight and exercising regularly are other essential strategies.

Regular movement and exercise is beneficial to both your physical and mental health. Having a supportive group or community of like minded people can encourage you and keep you accountable to showing up!

Check out how functional movement and group classes can benefit you http://www.crossfitfeelgood.com.au/ (they offer a 1 week free trial)

Data from the Nurses’ Health Study (referenced) show that women who followed a healthy lifestyle pattern that includes eating wholefoods, exercising regularly, reducing calorie intake and not smoking were 80% less likely to develop cardiovascular disease over a 14-year period compared to all other women in the study.

A companion study, the Health Professionals Follow-up Study (referenced) showed that similar healthy choices were beneficial in men, even among those who were taking medications to lower blood pressure or cholesterol.

Focus on eating wholefoods

Wholefoods are foods that are either unprocessed or processed as little as possible, before being consumed. Examples of whole foods include whole grains, legumes, fruits, vegetables.

 “Eat more fruits and vegetables” is timeless advice that has the backing of a large body of evidence.

Vegetables and fruits provide fibre, slowly digested carbohydrates, vitamins and minerals, and numerous phytonutrients that have been associated with protection against cardiovascular disease and maintenance of bowel function.

Vegetables should be consumed in abundance, which means a minimum of five servings a day—and more is better.

Stampfer MJ, Hu FB, Manson JE, Rimm EB, Willett WC. Primary prevention of coronary heart disease in women through diet and lifestyle. N Engl J Med. 2000;343(1):16–22.

Chiuve SE, McCullough ML, Sacks FM, Rimm EB. Healthy lifestyle factors in the primary prevention of coronary heart disease among men: benefits among users and nonusers of lipid-lowering and antihypertensive medications. Circulation. 2006;114(2):160–7. ls