Tag Archives: happy

Healthy Tuna & Cheese ‘Noodle’ Bake


✅Under 200 calories,
✅low fat
✅low in carbohydrates 
✅low sugar
✅high protein

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INGREDIENTS

  • 1 pouch of Slim Noodles – see here
  • 1 Tin of Tuna in spring water
  • 25g low-fat cheddar cheese
  • 200g tinned tomatoes
  • 2 tbsp Total 0% yogurt
  • 0.5 tsp dried Italian herbs
  • 0.5 tsp Salt & Pepper to season
  • 1/2 Onion
  • 40g sweetcorn
  • 1/2 a broccoli
  • Spinach

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DIRECTIONS

  1. Brown the onions in a pan with some water and Fry Light Oil
  2. Boil broccoli and spinach
  3. Drain tuna
  4. Drain broccoli and spinach when cooked
  5. Follow noodle instructions
  6. Mix the herbs, onions,  total 0% and seasoning into the tinned tomatoes
  7. Pour this into a large mixing bowl and mix with the tuna, sweetcorn, veg and noodles
  8. Pour this into a china pasta dish and sprinkle the grated cheese on top
  9. Bake for half an hour , grill for the last 5 mins

Please tweet @_ChloeThomas or email me – chloehthomas@gmail.com your pictures! and comment below any questions.

Share with your friends and family!

Never Eat Airplane Food Again – Top Tips For Eating Healthy When Travelling

Why do millions of people think they have to eat airport and airplane food because it’s the only thing available?

This is why i feel compelled to share and help you as you have a choice. YOU are in control of everything you put in your mouth and your body is not a rubbish bins for the industrial and processed foods. Airplane food is often heavily processed with tons of controversial additives and preservatives. When you’re flying, it’s stressful. Your body utilizes more nutrients, so it’s important to nourish yourself well and plan.

Bring food with you to the airport & on airplanes.

I’m happy to say that I haven’t had to eat airport and airplane food in a years – apart from fruit! It’s easy to do, but it does take a bit of prep time and you have to make sure that what you bring won’t get confiscated by the TSA at the security checkpoint.

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TSA lets you bring food through security.

In the UK, USA and in most countries, the transit authorities allows you to bring food through the security screening and onboard. Here are some items that work well and don’t get confiscated:

  • Homemade sandwiches wrapped in parchment paper stored in a quart-sized plastic bag. Keep in mind that all food that you carry on will need to go through the x-ray machine at the checkpoint. So, never use any foil. They will want to search your bag and delay your travels.
  • Dips and sauces, such as hummus, salsa and almond butter, as long as it is in a small Tupperware/container,  and put into a small ziploc plastic bag.
  • Fresh fruits and veggies, such as apples, bananas, carrot sticks, celery sticks and avocados. Just wash them at home or in your hotel room before you put them in your bag. If you cut or peel them ahead of time, of course they need to be in a plastic ziploc bag or Tupperware container.
  • Crunchy snacks such as crackers, ryvita, kale chips, etc.
  • Dried fruit and raw nuts make a great snack on the plane. You can make my own mix – 1/2 cup each of raw almonds, coconut flakes, dried cherries or raisins, and raw walnuts. The airport usually has trail mix in boots or Pret a Manger, but it comes along with all the inflammatory oils, other additives and are usually not raw or organic (although Pret is good).
  • Pre-made salads in containers (Tupperware- BPA-free plastic). Salad dressing can be already mixed into a salad or at the bottom of the bowl for mixing in later. Ask for a plastic fork on the plane.
  • Empty flasks – any size. These are great for filling up after you get through security. And you can bring a protein shaker bottle with the protein powder in, then once you are through security go to coffee shop and get some milk and water and mix it up – or on the plane.
  • Tea bags for making hot tea in the airport before you board or on the plane.

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Most people don’t think about this, but you can pack a cooler as one of your carry-on bags. There are some great travel coolers available, and even some that are on wheels that easily go through security for long flights or if you are traveling with family. Just make sure that it meets the size requirements for the airline that you are flying on.

For longer flights, pack some frozen food in your cooler. If you pack some frozen berries or yogurt in small containers, it will help to keep your cooler cool and slowly defrost during your flight.

And remember , exercise alongside your healthy diet when you are travelling. And no you DON’T need a gym or equipment – Click HERE for 9 workout moves you can do in a hotel room!! 

Please leave comments below and feel free to email me – chloehthomas@gmail.com, i would love to hear your top tips or any questions about your travels!

 

Thanks to Vali for some of these tips, check out her great website here.

9 Workout Moves You Can Do In a Hotel Room

The easiest way to get fit (and stay that way!) is to use the one piece of equipment that will be with you no matter where you travel: you. With just the resistance of your own body weight, it’s possible to improve your strength, balance, agility, stamina, and more. The hotel doesn’t have a gym? No worries! Forgot to pack your sneakers? No problem! Accidentally booked a beach vacation during monsoon season? NBD! These 9 moves are excuse-proof, because wherever you go, there you are—literally!

CLICK HERE: 9 Workout Moves You Can Do In a Hotel Room

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Cheat days. Are you doing more damage than good?

Are “cheat days” a good idea? Do these special days of indulgence help you reach your health goals? Or do they set you up on a seesaw of destructive eating habits?

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The Argument FOR Cheat Days: 

Rewarding Yourself-

Some say that giving yourself days of indulgence is giving yourself a needed break from your diet. These cheat days are a relief valve that help you stick to healthier foods.

The logic behind these days has more than a few flaws, and it’s due to the psychology and physiology behind them…..

The Argument AGAINST Cheat Days

⛔️The Name Is to Blame….The problem with “cheat” is that it carries a huge emotional weight of guilt, shame, and failure. 

“Cheat” is not a positive word. When you talk about “cheating” on a diet the same way you’d “cheat on” a partner, you’re adding a massive load of moral judgment that has no business being attached to a burger or a piece of cake, because your “relationship” with your diet is fundamentally different from your relationship with a spouse or partner.

Think about “cheating” in the context of a relationship. If you cheat on your husband or wife, it’s wrong because it’s hurting the other person, betraying their trust and breaking a promise.

Treating a person this way would make you a sociopath, but when it comes to food, this is a perfectly normal and healthy attitude. And that’s why using a word with moral connotations like “cheat” doesn’t make sense.

What’s more, when we deem certain foods “bad” or “cheating,” the negative name doesn’t help us pump the breaks.

⛔️When a food is off-limits, it can develop a specific, emotional charge. You begin obsessing over it, fantasizing about, and looking forward to that ‘indulge day’ all week. Then, when you finally have access to it, you overeat.

Separating foods into ‘good’ and ‘bad’ categories encourages you to associate eating with guilt and shame. This means that instead of enjoying everything we eat, we feel bad about ourselves when we eat something we consider “bad.”

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⛔️Furthermore Science shows when we think something is healthy, we’re not concerned with portion control and thus overdo it—whether it’s a “normal” day or a “cheat” day. Yes, there can be too much of a good thing.

The problem now becomes: what word to use instead? Call it a treat, a detour, a “free day/free meal” or a non-healthy meal. Or just call it “part of the way I choose to eat” and leave it at that.

Once you stop making food into a moral issue, it becomes much easier to sit down and think rationally about whether (and if so, when) it makes sense for you personally to eat something that isn’t healthy.

⛔️Attack of the Calories

Those who assume they can compensate for giving into temptations—say, by holding themselves back on all days except their cheat days—are actually less likely to reach their dietary goals. This is because they’re more likely to consume a greater number of calories, not just on their cheat day but on the days following it.

Restricting ourselves throughout the week and then slamming our bodies with sugar and fat once our cheat day rolls around, can have “a massive impact on blood sugar and insulin levels. You’ll wake up the next day craving more sugars and simple carbs, and you’ll find yourself feeling pretty ragged. And if you repeatedly increase your caloric intake above baseline, you may inadvertently end up gaining more weight over time.

Cravings serve as a sign that your nutritional approach isn’t sound. Most cravings come from overly restricting your food intake, using food as a drug, or over exercising.

⛔️Binging Leads to Extra Cheat Days

Once that day of indulgence comes, it’s not about enjoying the foods you haven’t had all week. Instead, you’re approaching it out of a need to consume all you can before the day goes away. “It feeds into a feast-and-famine cycle,”.

Binging on a cheat day also makes it challenging to confine cheat-day foods only to that designated 24-hour window. It’s very hard for people to compartmentalize their diets. ‘I’m only going to have those cookies on Saturday’ can easily spill over into ‘I’ll only have a few cookies Sunday too.’

 

✳️The Solution: Stop Restricting, Start Enjoying—in Moderation✳️

So if cheat days don’t work, are we all better off eating whatever we want, whenever we want?

Well, not quite, following a healthy diet means including a number of foods—all of which are consumed in moderation. If weight loss is the goal, this usually means three square meals a day with planned snacks, incorporating treats but in smaller portion sizes.

Research suggests eating a balance of foods—with none of them off-limits or labeled “bad”—is the best way to reduce the kinds of cravings that can lead to a binge.

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So what does a game plan for a healthy eating with no cheat days look like? 

➡️Remember these 3 things:

1.✅Listen to your appetite.

If you want to eat spaghetti and meatballs for dinner, have it! Don’t find the low-carb version with the fat-free sauce. If you actually eat what you want, you’ll likely end up eating a more reasonable amount of it.

Eating in tune with your hunger is a principle of intuitive eating, and it’s shown to have a positive effect on both your weight and your wellbeing.

2. ✅Enjoy treats from time to time.

Research shows (and experts agree) that sprinkling reasonably sized desserts or treats into your daily diet encourages you to find pleasure in meal time again—and that pleasure will help ensure you don’t feel the need to go overboard.

So instead of confining your treats to one single day, drop them into places throughout the week.

3. ✅Savor every bite.

Once you place any item of food into your mouth, take a moment to: taste, smell, and experience it as a whole. When you take the time to be mindful about what you’re eating, you tap into your satiety cues.

Forget about designating a cheat day to reward yourself. Denying yourself most of the week and then indulging like crazy on your one day “off,” just promotes guilt, anxiety, and shame around eating—which means you won’t likely get to the health outcome you’re looking for. Instead, make every day a great day by listening to your appetite, periodically adding in some of your favorite foods in small portions, and savoring each and every bite of everything you eat. This sustainable approach will help you think of all of your eating as enjoyable, and that’s what gets you down the road to where you want to be.

✅”Calories in vs. calories out” is the golden rule for effective weight loss. To lose weight, a person must eat fewer calories than he or she burns. 

You are not a quitter! You are not a cheater! 

If you feel the need or desire to “cheat” on your diet, it may be worth examining your relationship with food and whether you’re actually taking steps to leave dieting behind in favor of adopting a healthy eating plan that you can live with for life.

Please feel free to email me – click here. Or leave a comment below on whether cheat days work for you – I would love to hear your story.

Stop Dieting Today! Why Giving Up on Diets Is NOT Giving Up On Yourself

Years of dieting and listening to someone else’s voice – ie the media– means we naturally believe someone else always knows better. If we listen we will get the body they tell us we want. The picture of that (airbrushed) model in the magazine/diet book/poster – if we follow this diet we will look like that.

We loose touch with our own voice, what WE want to eat, WHEN we are actually hungry and actually full and satisfied. You eat unpalatable food because it will give you a body that the media tells you is ‘correct/right’ – slender and trim.

When you give up dieting you are taking back YOUR VOICE. 

Scary thought isnt it?!

When breaking free from a diet it can be overwhelming with the amount of food you are now ‘allowed’ to eat. You now have to TRUST the wisdom of your body.

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Here are some helpful tips when learning to listen to you again…

– Make sure you eat when you are hungry! ….sounds obvious right?….but honeslty think about when you eat – is it becuase ts a meal time so you are expected to eat

– You are upset so you have a treat – something to eat.

– You are celebreating – so have something to eat

– You are happy – so have something to eat

– You are in love and so you share – which leads to eating

– You are frusted adn need confort – so you eat

The list goes on….

I know, its hard at first, you have been following the Rules for years, the Adive in the media of ‘legal foods‘ but give it a go! It is NICE !!

Another thing I would add is – make sure you STOP when you are full. For example – you are eating your delicious chocolate bar/cake/ice cream/ pizza etc and you feel full (satisfied and not uncomfortably full) – but ‘it tastes sooo good’! you want to keep eating the cake becuase its delicious- but listen to your stomach and body – you ARE full. What i would adivse here is put away your food (in the fridge or tupperware, not in the bin)  and tell yourself ‘i can eat this whenver i like – BUT when i am hungry again’. This means you won’t over-eat and then feel guilty and can heave a healthy relationship with food again.

Feel free to email me – chloehthomas@gmail.com –  for more advice and guidance and please comment below your feedback on this post.

Is a Calorie REALLY Just a Calorie?

A calorie, by its simplest definition, is a unit of energy. It’s equivalent to 4.184 absolute Joules.

We’ve all heard that “a calorie is a calorie,” and while there’s truth in this statement, it can lead us astray in our quest to build a great body.

You see, when we’re just talking about mere weight loss or gain, it doesn’t matter where these calories come from. So in this way, a calorie is a calorie. When it comes to PURE weight loss (not factoring in muscle vs. fat, body composition, overall health, physical performance, or energy levels), eating fewer calories than you burn every day will be the main part of the equation. Eat less than you burn: lose weight.

HOWEVER, we’re FAR more concerned with how you look, how you feel, if you are healthy, if you are getting stronger, if your doctor gives you a clean bill of health, and if you live a long life full of activity, exercise, sleeping well etc. You want to do everything in your power to avoid things like heart disease, cancer and type-2 diabetes – diseases that end your life too early.

When we’re talking about improving body composition (losing just body fat and not muscle, or maximizing muscle growth while minimizing fat storage), you must not only follow the principles of energy balance, but you must do so with a proper balance of macronutrients.


A macronutrient is any of the nutritional components of the diet that are required in relatively large amounts: protein, carbohydrate, and fat. How you balance your intake of these macronutrients has profound effects on how your body responds to the foods you eat. For example, protein is the most important macronutrient to get right when you want to optimize your body composition. The research is clear.

A high-protein diet…

-Is vital for preserving lean mass when dieting for fat loss.

-Is vital for maximizing muscle growth when dieting for muscle gain.

-Is effective for reducing body fat levels, including abdominal fat in particular.

-Increases satiety, helping you avoid hunger pangs and cravings.

-A high-protein diet is even more important if you’re exercising regularly, as this further increases your body’s demand for amino acids.

Despite what you’ve been told, carbohydrates aren’t the enemy. They don’t make you fat or unhealthy. In fact, there are big benefits to keeping carbohydrate intake as high as possible, even when dieting for fat loss, including…

-Better workout performance.

-Improved retention of lean mass.

-Better thyroid function.

-More satiety.

-Better mood.

Trust me–low-carb dieting is NOT GOOD and is completely unnecessary for the vast majority of people looking to lose weight, and is downright detrimental to those trying to put on size.

What does the perfect ratio look like?

In my opinion, the amount of calories consumed and the ratio of what the macronutrients should differ from person to person depending upon their body, goals, and routine. A proper meal plan not only provides the proper amount of calories but breaks them down into the optimal amounts of macronutrients as well.

  

I’d love to hear your thoughts:

Have you had success with counting calories or calculating macros, or did it make you go crazy?
Which methods have you messed around with, and what are your goals? Are you trying to lose a few pounds, lose a lot of weight, get to a minimal body fat percentage, compete in an elite sport, etc.

Do you use any apps on your phone to record claories alone or do you include macronutrients? -Has this article made you reconsider? 

I’d love to hear from you – chloehthomas@gmail.com, or message me on facebook- click here

 

 

 

 

 

How To Completely Change Your Habits

21 days to a new habit.

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Recently i have been doing #onesimplechange with my clients. It is 21 days of doing a healthy habit. Anything from 20mins meditation/day , reading to cutting out fizzy drinks or squats!

Research shows that it takes 21 days to develop a habit. That’s 21 days of going to the gym every day or exercising in some way every day, 21 days to meditation, 21 days to eat healthily, 21 days doing, 21 days of anything! The aim of one simple change is that it is a healthy habit that is easy and simple to start/change. 

When you want to start a habit, don’t tell yourself you are doing it for life, tell yourself (your conscious brain) that you are going to try it for 21 days. Then when you have completed this for 21 days your conscious mind has the choice of stopping it or carrying on, or so it thinks. Your neural pathways have formed already and you will more than likely continue with your new habit, you will have seen the benefits along the way your unconscious will want to continue if it has been beneficial. This can also work when trying to break a habit, however research has shown that the neural pathways to any habit could be lifelong and a cue or a trigger can cause us to start back up an old habit, like smoking.

This is not a bad thing; we just have to be aware of our thoughts when we have given up a habit such as smoking or drinking fizzy drinks.

When starting or breaking any habit we tend to tell our conscious mind we are going to change and it’s for life. The trouble is your conscious mind will just say ‘is that right? I’m in charge here, I’ll decide’ so there will be a battle between your two sides of your conscious mind.

If you tell your mind you want to try something for 21 days it won’t be so unwilling to co-operate. We all know we have conversations with ourselves, should I go to the pub should I not, should I go to the gym should I not. There are a hundred conversations we have with ourselves everyday!

When we want to start something or give up something, smoking for example, you might normally say to yourself ‘right that’s it I’m giving up for good’. Immediately your brain kicks in and says no smoking for life, and then it starts to think of all the situations it likes a good cigarette in; first thing in the morning with a cup of coffee, going out for a drink at night, at work when you’re a bit stressed, just after sex etc. Your brain thinks ‘lack of’ instead of the benefits of. It can’t really think as clearly about the benefits because it hasn’t yet had the benefits of giving up smoking but it knows the supposed pleasures that smoking brings.

So what one simple change can we start for 21 days?

Keep a Gratitude Journal 

Give up sweets 

Read 10 pages of a personal development book a day 

Meditate for 20 mins/day

30 squats a day

Write in the blog every day for 

Go to bed before 10:30pm

Get up before 6am 

Exchange my daily coffee for a daily lemon tea

Drink 2.5litres of water a day 

Replace breakfast for a Juice Plus Complete protein shake

Take Juice Plus capsules every morning

I’ve been asking my clients to download this fantastic free app for you to track your change. It counts the days for you and each day you click complete when you have done your change: CLICK HERE TO DOWNLOAD THE APP

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Remember, sustaining change is always easier – and much more fun – when you have friends along for the journey. They’ll keep you accountable, encourage you through the hard times and cheer you on from the front lines. Click here for more info on Juice Plus onesimplechange

Please comment below with what onesimplechange you are going to make starting this week and let me know your progress! Good luck! 

8 Lies No One Tells You About Weighing Yourself 

Let’s hear the TRUTH – and bin the scales!

Most women weigh themselves daily–and their whole day is dictated by “the number.”  

I’ll give you a number: ONE [the amount of times you should weigh yourself annually/at the doctors office], or how about TWENTY [the body fat % that separates the ultra-fit from the healthy], or even SIX [the dress size that the average healthy, fit 5’5″ woman wears]. Now these are numbers I am ok with!

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If you’re just starting a weight loss program, the number on the scale can be deceptive, making you feel that you’re not making progress even when you are.

Unfortunately, the hard work of diet and exercise isn’t always reflected on the scale for people loosing weight, especially during the first few weeks.

When you work hard at your workouts and diet, you may expect more than your body can deliver, which leads to disappointment.

Here are my 8 reasons why your weight (in lbs, kg, tons, whatever) really means very little in the grand scheme of health, fitness & fat loss:

1) Muscle.

You have heard this before, and yet, you still don’t like it or want to get on board with it: muscle is more DENSE than fat and takes up LESS SPACE. The more muscle you have on your frame, the HEAVIER your weight will be, but the tighter and SMALLER your PHYSIQUE will be compared to someone who might weigh less but also has less muscle or a higher body fat %. 

2) Water weight.

You can literally GAIN up to 5-7 lbs within the same DAY. It’s simple. When you wake up in the morning, you are relatively dehydrated and in a fasted state, and then you hydrate throughout the day and eat food. Understanding this can help prevent melt-downs for people who weigh themselves multiple times a day.

Also, having a super-salty meal one evening can lead to excessive water retention the next morning. You can literally feel that you are holding water based on fluctuations in rings (tighter or looser) or joint swelling or looking at your midsection if you are fairly lean. This does not mean you are destined to keep that weight on…you rehydrate with 3-4L plain water, get back on your clean nutrition plan, eat lots of fibrous veggies and you can shed that retention within a single day.

 

3) Your weight is not an accurate reflection of how you look in clothes or on stage.

Once again, coming back to that muscle versus fat argument, your body fat % dictates what dress size you wear, though two people can wear the exact same size and look completely different. 

Likewise, two women can weigh the exact same (one at 20% BF and one at 40% BF) and look drastically different. Thus, using your DRESS SIZE and how your clothes fit are both much more applicable indicators of your health, fitness & fat loss than your weight in pounds–far and away.

4) Your weight is NOT always an accurate measure of health.

Ever heard of “SKINNY FAT?” (please see my previous post about this). This is someone who tends to have a higher metabolism, stays thin, but might be flabbier with a high body fat percentage. They often have sarcopenic obesity, meaning they are in the “normal weight” range for their height, but their body fat % classifies them as “obese” while also putting them at a higher risk for chronic diseases such as diabetes, hypertension, cardiovascular disease and even cancer, not to mention the #1 most likely: osteoporosis. It is much healthier to be a little heavier in weight but with a lower body fat % than the opposite.

Unfortunately many insurance companies use weight and/or Body Mass Index (BMI, which is a height-to-weight measurement and essentially holds the same comparably inaccurate value to that of weight alone) to set their rates, which is bad for the people who weigh more because of their muscle mass! Yes, Jessica ennis is clinically obese I cording to the scales! What do you think?

So instead, use your body fat % or waist circumference as a more accurate measure of health.

5) Your ego.

Let’s face it, you get an ego boost when you weigh yourself and get a lower number. Not that there’s really anything wrong with that, EXCEPT how do you respond when the number goes UP? Often for people who are chronic-weighers, “the number” dictates how well their day will go: “Is it up? Is it down? This is going to be a bad/good day!” Having an attachment to your weight number is a double-edged sword. When it’s down, you’re up and when it’s up, you’re down. Having to rely on a quantifiable digit to decide your happiness is not a healthy place to be….

6) Playing with your self-worth.

Many people put way too much stock in their weight, their body fat % and dress size. Yes, the latter two can be a great indicator of health, but none of them should dictate your self-worth. “Your self-worth is inherent. No one can take it from you” and that includes a number on a scale. The problem with using any sort of objective measurement is that many times it can get entangled with our sense of self. You are worthy, special and a success right now, in this moment. 

7) Getting to know your body

You can’t lose weight until you exercise consistently and you can’t do that until you build endurance and strength. Take the first few weeks to experiment, condition your body and figure out what you’re capable of. weighing yourself once a month rather than daily or weekly to give your body time to adapt to what you’re doing. Another option is to shift your focus from the minutiae of weight loss and concentrate on what you actually need to do get there, such as:

-Showing up for your workouts 

– Set goals based on how many workouts you’ll do each week rather than how much weight you’ll lose.

-Learning how to exercise – If you’re a beginner, there’s a learning curve that may take you awhile to overcome. Give yourself space to learn good form, solid technique and effective methods of training before you put too much pressure on yourself to lose weight. 

8) Instead of watching the scale, focus on creating a healthy lifestyle.

Living well almost always leads to weight loss. This is one instance where the scale can lie, especially for new exercisers beginning a strength training program. I often hear this question from readers who mention losing inches while the scale doesn’t move. They wonder, “Why haven’t I seen any results?” If you’re experiencing this, one question to ask yourself is: Why do you believe the scale over your own experience? If you’re buying smaller clothes, you’re losing fat no matter what the scale says. 

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I’m upset about hearing from/of people who believe that the scale is telling them rather than what’s in front of our own eyes, leaving them discouraged and frustrated rather than celebrating their success ! BIN THOSE SCALES !!!!

 

 

FODMAPs in the media

So happy that FODMAPs is becoming well known in the media and more people are becoming aware of this fantastic approach to help the symptoms of IBS.Image

Anyone who suffers from IBS will understand how annoying and frustrating it can be! So i welcome any coverage in magazines ….Image

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DO NOT DIET! It will make you fat…..

  • The media literally shoves it in our face everyday, what with the obesity ‘scares’ , nutritional information on all our food (and even menu;s now!), magazines, TV, newspapers..everywhere!

You might be interested in this Dispatches programme from channel 4 which shows the TRUTH behind Weight Watchers – basically it is all a con and money making company. Please be careful if you eat their products, they are bad for you, you body, you health! they are making money from you body – not just weight watchers, there are many out there! including the ones in your magazines.

  • I honestly do believe that the rise in obesity is in direct parallel to the rise of the diet industry .

The physical reactions to dieting that are mentioned in the dispatches programme – and any research if you look it up- (changes in levels of cortisol, leptin and grehlin that encourage weight gain) and then the psychological effects of food restriction (makes you want to eat more) and you get a recipe for uncontrolled eating and easy fat storage. The solution is now becoming part of the CAUSE. 

And lets not forget the rise in eating disorders in men and women. Not just the well know anorexia nervosa but also Orthorexia-  an unhealthy obsession with healthy eating (most of my friends in the modelling world have this). Binge eating disorder and also addiction to exercise to ‘burn off ‘ food! Again this is made worse because the government is bombarding us with diets – to supposedly help the obesity epidemic!

  • DO YOU WANT TO LOOSE WEIGHT?! – my advice…and many psychiatrists, doctors, reseach etc will support me – do not follow a ‘diet’. Instead eat healthy and exercise when you can. 

What’s healthy?!…..here are some tips, and they will help you! (Taken from http://www.intuitiveeating.org/content/what-intuitive-eating)

Reject the Diet Mentality

Throw out the diet books and magazine articles that offer you false hope of losing weight quickly, easily, and permanently. Get angry at the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.

2. Honor Your Hunger

Keep your body biologically fed with adequate energy and carbohydrates. Otherwise you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for re-building trust with yourself and food.

3. Make Peace with Food

Call a truce, stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can’t or shouldn’t have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing When you finally “give-in” to your forbidden food, eating will be experienced with such intensity, it usually results in Last Supper overeating, and overwhelming guilt.

4. Challenge the Food Police .Scream a loud “NO” to thoughts in your head that declare you’re “good” for eating minimal calories or “bad” because you ate a piece of chocolate cake. The Food Police monitor the unreasonable rules that dieting has created. The police station is housed deep in your psyche, and its loud speaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the Food Police away is a critical step in returning to Intuitive Eating.

5. Respect Your Fullness

Listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you’re comfortably full. Pause in the middle of a meal or food and ask yourself how the food tastes, and what is your current fullness level?

6. Discover the Satisfaction Factor

The Japanese have the wisdom to promote pleasure as one of their goals of healthy living In our fury to be thin and healthy, we often overlook one of the most basic gifts of existence–the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting and conducive, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to decide you’ve had “enough”.

7. Honor Your Feelings Without Using Food Find ways to comfort , nurture, distract, and resolve your issues without using food. Anxiety, loneliness, boredom, anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food won’t fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you into a food hangover. But food won’t solve the problem. If anything, eating for an emotional hunger will only make you feel worse in the long run. You’ll ultimately have to deal with the source of the emotion, as well as the discomfort of overeating.

8. Respect Your Body

Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally as futile (and uncomfortable) to have the same expectation with body size. But mostly, respect your body, so you can feel better about who you are. It’s hard to reject the diet mentality if you are unrealistic and overly critical about your body shape.

9. Exercise–Feel the Difference

Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm. If when you wake up, your only goal is to lose weight, it’s usually not a motivating factor in that moment of time.

10 Honor Your Health

Gentle Nutrition Make food choices that honor your health and tastebuds while making you feel well. Remember that you don’t have to eat a perfect diet to be healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It’s what you eat consistently over time that matters, progress not perfection is what counts.