The Psychology of Eating

Alisa Anokhina is a doctoral researcher in clinical health psychology at UCL. In this video she explains why diets don’t work and that the idea of “Losing weight is really easy; you eat less and exercise more!” for some people is a lie. Instead she advocates learning about the personal psychology of eating and the internalized beliefs that cause failure in losing weight.

 

 

EFT is the perfect way to delve into the psychology of weight and body image and Christine Hunt can help you or someone you know achieve their weight and body image goals effectively and for the long term. Contact Christine here.

 

Please share your thoughts about your dieting history and if what Alisa says makes sense to you.

 

A Great, Satisfying, On-the-Go Snack

Morning_rounds

Cranberry Orange Morning Rounds

I don’t really have a recipe to share with you today but instead, what I consider to be a great, satisfying snack that is most likely better than chips (maybe not as good as fruit or veggies), but can be eaten on the go in place of a high carb bagel or other grab-and-go foods.

Family owned Ozery Bakery has a line of baked products that have whole grain goodness and delicious fruit flavors. I first tried their Cranberry Orange Morning Rounds and immediately fell in love. My favorite way to eat them is to just warm them slightly in the toaster oven and eat plain.

I also use their One Bun Multigrain thin sandwich buns for my veggie burgers or sandwiches. Besides their wonderful flavor, the fact that they make their products without soy makes them even better.

You will most likely find them in stores that cater to those who like healthier and organic foods.

Check out Morning Rounds and their other products on their website.

To your health!

Christine Hunt

5 Reasons Most Diets Fail (and How To Succeed)

by Mark Hyman, MD

 

yoyo_diet

The Yo Yo Diet

 

The average person gains 11 pounds for every diet they go on. Even worse, when they lose weight, they lose muscle and fat. When they regain weight, they gain back all fat. And since muscle burns seven times as many calories as fat, their metabolism is slower than when they started the diet. The cruel fact is that they then need even less calories to maintain their weight.

Haven’t you known someone who was very overweight and said they don’t eat that much? They may not be lying. They have just damaged their metabolism by yo-yo dieting.

The key to losing weight and keeping it off are two simple things. First, automatically reduce your appetite not by white knuckling it and starving yourself but fixing the out-of-whack hormones and brain chemistry that drive hunger and overeating.

The second is to automatically increase your metabolism so you burn more calories all day long. Unfortunately, most diets do the opposite – increase hunger and slow metabolism.

Here are the five reasons most diets fail and how to succeed.

1. You use willpower instead of science to control your appetite
There is a science of hunger. Unfortunately, most diets (eating less) will trigger hunger. You can only hold your breath for so long. You can only starve yourself for so long. Powerful ancient mechanisms compensate and protect us from starvation (even if it is self induced). Our hunger dramatically increases, our cravings ramp up and our metabolism slows way down to conserve energy. Eating certain foods (low fat, higher carb or sugary foods) actually increases hunger and slows metabolism.

Success Principle: Appetite
• Eat enough to satisfy your appetite (but only real whole fresh food).
• Eat protein for breakfast and avoid eating 3 hours before bed.
• Compose your meals to balance blood sugar and lower insulin. Combine protein, fat and low-glycemic, non-starchy carbs (vegetables, fruit, small amounts (less than half a cup of grains and beans) at each meal. Fat and protein and fiber slow insulin spikes.

2. You focus on calories (eating less and exercising more)
The mantra of calories in/calories out, of energy balance as the key to weight loss, is quickly entering the scientific dustbin. Some calories make you fat, some calories make you thin. What we now know is that any foods that spike insulin (sugar, flour and even excess grains, fruit and beans) trigger a shift in your metabolism. What does insulin do? It drives all the fuel in your blood from the food you just ate into your hungry fat cells (visceral or belly fat).

Then, your body thinks you are starving even though you just at a giant bagel or sucked down a Big Gulp. And remember, two things happen when your body thinks you are starving – you increase hunger and slow metabolism.

Have you ever eaten a big meal, then, an hour later, felt hungry again and needed to go raid the fridge or eat something sweet? That’s why.

Success Principles: Calories
• Focus on very low-glycemic foods as the staples of your diet. Nuts, seeds, chicken, fish, grass fed meats, low-glycemic veggies (greens, salad fixings, etc.)
• Use grains and beans sparingly (not more than a half cup once a day each).
• Use sugar as a drug – in very small doses. And all sugar is the same. If you have to ask “is ______ OK?” It isn’t.
• Don’t use artificial sweeteners – they trigger sweet receptors, hunger and slow metabolism leading to obesity and type 2 diabetes.

3. You eat a low-fat diet
Most people still believe we should avoid egg yolks and that eating a low-fat diet will help them lose weight. The old idea that fat has 9 calories per gram and carbs 4 calories per gram led to the mistaken idea that if we cut out fat, we would lose weight.

Well, look what’s happened to America in the last 30 years, where low fat has been the rage and the method for weight loss. We are fatter than ever (70 percent of us are overweight), and now, 1 in 2 Americans has pre-diabetes or type 2 diabetes or what I like to call “diabesity.”

Harvard scientist Walter Willet reviewed all the science on low fat and weight loss and found that it is not eating fat that makes you fat but sugar. A recent study by David Jenkins found that a low-carb (26%), high-fat (43%) vegan diet was more effective for weight loss and reducing cardiovascular risk factors than a vegan low-fat diet. The high-fat group lost 4 more pounds and dropped their cholesterol 10 more points by eating high fat. They called it Eco-Atkins!

Other studies show that by eating more fat and less carbs you can increase your metabolism by 300 calories a day (eating the same total calories a day). That’s like getting the benefit of running for an hour a day without getting off the couch. You could call it “The Butt Diet.” Sit on your butt and lose 1 pound every 11 days.

Success Principles: Fat
• Don’t fear fat. It actually makes you feel full, speeds up your metabolism and helps you lose weight.
• Eat good fats at every meal.
• Eat vegetable fats, such as avocado, nuts, seeds, coconut butter or oil
• Eat clean animal fats (organic eggs with the yolk, chicken, grass-fed meats) and fish with omega 3 fats (sardines, herring, wild salmon, black cod).

4. You have hidden reasons and need medical help
There are reasons beyond your diet or amount of exercise that affect your weight and metabolism. Your body is a system and many things affect metabolism. I have written about them in my books, The Blood Sugar Solution, or The Blood Sugar Solution 10-Day Detox Diet.

The biggest hidden causes of weight grain or resistance to weight loss are the things that cause inflammation. And inflammation from anything that triggers weight gain by worsening insulin resistance.

What causes inflammation?
Hidden food allergies or sensitivities. Gluten and dairy are the most common culprits. But don’t switch to gluten-free or dairy-free options. Gluten-free cakes and cookies are still cake and cookies. They are still very high in sugar and refined carbs and flours.

You wouldn’t eat it!
Gut Problems. The microbiome – the 100 trillion bacteria in your gut – play an enormous role in metabolism and health. If you have bad bugs (from eating refined, high-sugar, carb, low-fiber diet or taking antibiotics, acid blockers) they can either trigger inflammation or alter how your food is broken down and absorbed. Fecal transplants from a thin to an obese person will change their metabolism. What’s next? Poop transplants for weight loss. Maybe!

Toxins.
Science has discovered that common environmental chemicals (pesticides, household cleaners, make up, pollution and heavy metals) can be “obesogens.” Chemicals that make you fat. In animal studies, giving rats a toxin caused weight gain even if they ate the same amount of calories and exercised the same.

Success Principles: Find Hidden Causes of Weight Gain
• Try an elimination diet. Not eliminating calories but getting rid of inflammatory foods. Start with gluten and dairy. 100 percent for 3 weeks.
• Fix your gut. Avoid gut-busting drugs (acid blockers, antibiotics and anti-inflammatories). Starve the bad bugs by eating a low-glycemic, low-fermentation (starch) diet. Take probiotics.
• Detox your body and your life. Reduce exposure to environmental and common chemicals. See the resources at the Environmental Working Group to reduce exposures in skin-care products, household products and the food you eat (meat and veggies). And the NRDC resource for eating fish without mercury. Eat two cups of cruciferous veggies a day (broccoli family). You may need help from a Functional Medicine doctor to do a medically supervised detoxification program.

5. You don’t have a plan.
Health is not something that happens to you. It is something you have to plan, like a vacation or your retirement! Most of us fail because we don’t “design our health.” We don’t set up the conditions for automatic success.

How do you design your life so that you don’t have to think about doing the right thing? You create conditions for making it easy – have all the right foods in the house, the right ingredients all ready for your morning protein shake, creating an emergency travel food pack, having your plan for exercise for the week in advance.
Also, we find that doing things together makes them easier. At Saddleback Church, we got 15,000 people to lose 250,000 pounds in a year by having them do it together. Everybody needs a buddy! Joining a group of people doing this in person or an online community or group makes it fun and makes it work. We have created online challenges where people have had profound success in redesigning their life for good.

Find what works for you but don’t expect health to happen. You have to plan for it!

Success Principles: Create a Plan
• Commit to designing your health. Do it weekly on Sundays!
• Create an emergency life pack of food.
• Join a community or get a buddy or a friend.

The science of health and weight loss is not a mystery. But old ideas die hard. If you look out for these five ways that diets fail and focus on the principles of success then you will build habits and practices that work. Health and weight loss are not a struggle. It’s not rocket science, just science!

Source: http://drhyman.com/blog/2014/05/26/5-reasons-diets-fail-succeed/

As a Wellness Coach, Christine Hunt understands the principles that Dr. Hyman has cited above and can help anyone to make the improvements stated in this article. Contact her for a free 15 minute consultation.

Please share your experiences with weight issues and what you may have learned from this article.

Think and Lose Weight

The mind is a powerful thing. One of my favorite quotes is:

“If you think you can or you think you can’t, either way you are right.” – Henry Ford

And it is absolutely true. Our thoughts shape our lives so if we think negative thoughts, negative people and events will be drawn into our lives. It is called Law of Attraction.

In the article below a Harvard study shows how powerful the mind is in helping people lose weight. So the quote for the day is “Think and lose weight”.

 

Harvard Study Shows an Obscure Trick to Make ANY Exercise Program or Workout MUCH More Effective

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

 

Did these hotel cleaning attendants get “tricked” into burning more fat in 4 weeks?

Hotel Cleaning Attendant

 

I’ve read about this very interesting Harvard University study about exercise multiple times in the past, but I was just recently reminded about this study again while reading the fascinating book called 59 Seconds by Richard Wiseman.

Pay attention, because this actually shows a pretty powerful trick that you can use to literally make ANY workout or exercise program a LOT more effective and results producing.

According to the book 59 Seconds, here’s how this study was carried out:

Researchers at Harvard University studied over 80 hotel room cleaning attendants from 7 different hotels.  The hotel room attendants naturally received a lot of exercise from their daily jobs, which included cleaning an average of 15 rooms per day at about 25 minutes per room.  This work involves a good deal of exercise in carrying things, scrubbing, lifting objects, vacuuming, and so on.

The researchers knew the hotel maids led an active lifestyle from their work, but also questioned whether most of the maids may not realize that their work was actually good for their health.  The researchers set out to study the effects on the hotel attendants of making them very aware of how beneficial the exercise they got while working was for their health, and to see if this increased the results that they actually received from the exercise.

Basically, the question was… Would telling them that their work was great exercise improve their health, lower their blood pressure, and help them to lose weight compared to the hotel attendants that didn’t realize their work was in fact “exercise”?

The hotel attendants were split into 2 groups:

  1. This group was informed about the benefits of exercise and told how many calories they were burning while doing their hotel cleaning work each day. They were specifically told how many calories activities such as changing sheets, vacuuming, and scrubbing bathrooms were burning each hour.

The researchers also wanted this information to stick in their heads daily, so they gave the attendants a handout showing the quantities of calories they were burning doing each activity of their jobs.  They were also shown a poster daily that reinforced how many calories they were burning.

  1.   The control group of hotel cleaning attendants was simply informed of the benefits of exercise, but were NOT told how many calories they were burning doing their work, and also were NOT told that their work actually constituted a good form of exercise.

The researchers studied the existing lifestyles of all of the participants in both groups as well as giving them various health tests, including weigh-ins.

The study was conducted for 4 weeks.  The researchers made sure that none of the participants had actually changed their exercise habits, smoking, or eating habits outside of work.  This assured that there was no external lifestyle factor that could have accounted for the results of the study.

In addition, the hotel managers assured that the workloads of both groups stayed the same throughout the entire experiment.

Here are the VERY interesting results:

It turned out that the group of hotel cleaning attendants that was informed daily about the calorie-burning effects of their normal work routines ended up losing a significant amount of weight, lowered their body mass index and waist-to-hip ratio, and decreased their blood pressure.

The control group of hotel attendants that was not told about the calories they burned while doing their work showed NONE of these improvements.

Wow… very interesting huh!

Remember that each of these groups received the SAME amount of exercise and did not alter their lifestyle, eating habits, drinking habits, smoking, or anything else.  The only thing that was different between the 2 groups was simply that the one group was constantly being reminded of how beneficial the exercise during their work was for their health and how many calories they were burning, and therefore their minds were busy believing in the benefits of it.

This actually doesn’t surprise me… this is classic placebo effect at work here, and reinforces how powerful our brains are in relation to the results we get from exercise, food, supplements, etc.

How to use this info to burn more fat in your workouts, build more lean muscle, and improve your health more from exercise and nutrition

There’s a good lesson in this study.  If you strongly believe in your mind that the workouts that you are doing are drastically improving your body, your results will increase dramatically from those workouts.

The trick I’ve used over the years is to really “get mental” during your workouts and believe strongly that the exercise you are doing is transforming your body into a lean chiseled machine. (This is assuming that you’re actually doing legit workouts such as Truth About Abs routines and not just wasting time reading a magazine while pedaling away on a boring exercise bike or treadmill).

So, if you want to burn more fat, not only do you need to workout intensely (for your individual capabilities), but you also need to mentally visualize the results you’re getting, the body fat you are burning, and really strongly believe in how powerful the workout routine that you are doing really is for your body.

Along the same lines, if your goal is to build more muscle, then you really need to strongly believe in your mind at how powerfully your workouts are helping you to build muscle.

And this can be applied to your food intake too!

Don’t underestimate how powerful your mind really is… If you are eating truly healthy foods … make sure that you are also actively thinking in your mind about how those foods are dramatically helping your body, making you stronger, making you leaner, improving your energy and health, and so on.

Don’t ignore this… this will drastically improve your results if you actively think about how truly healthy the foods you are eating every day are and how they are changing your body.  This is assuming that you actually are eating truly healthy foods every day.

Another benefit of this “mental programming” is that it trains you to actually want to avoid junk foods, because you want to be able to think about how everything you eat is improving your body instead.

So there you go… an interesting study that shows how you can legitimately increase your results from your exercise and nutrition by just actively thinking about the benefits of both every day!

Source: http://www.truthaboutabs.com/obscure-method-exercise.html
Please share your thoughts on this topic and, if you have tried altering your thoughts along these lines, share what successes you may have experienced.

Dr. Lissa Rankin on How Negative Thoughts Affect Your Health

Dr. Lissa Rankin talks about the relationship between your thoughts and emotions and your health. She emphasizes what types of difficult situations one might be experiencing such as divorce, hating a job, and other life traumas but they all result in fearful, angry, resentful, shameful, and other negative thoughts and emotions that we automatically associate with the traumas of life – and that affect our overall health, weight, ability to have healthy relationships and in general feel good about ourselves.

In this video Dr. Rankin explains how her health was failing and the changes that she made in her thoughts and life that healed her.

 

EFT (Emotional Freedom Technique or Tapping) helps to neutralize the emotional charge around negative thoughts allowing more positive thought processes which begin to balance and heal your life, your health, your weight, your relationships with others and with yourself.

If you want to create your ideal life or weight, contact Christine Hunt here to schedule a free consultation and learn how you can live a life free of the negative emotions that drag you down.

Please share your thoughts and comments below on how you may catch yourself thinking or speaking negatively about yourself or others.  You may also share the changes you are making in your life to think more positively.

 

BOUNTIFUL ITALIAN BEAN SALAD

Three bean salads are a popular side dish in the summer and here is a heartier version with a Middle Eastern twist in flavor. And because beans contain a lot of protein you can have less or no meat at a meal with this salad.
 
This recipe calls for Haricots verts (slender French green beans) but if they are not available the regular ones at the market will do.

Four bean salad

 
BOUNTIFUL ITALIAN BEAN SALAD

Ingredients:
1.5 cups           haricots verts (slender French green beans),trimmed and cut in half
1.5 cups           wax beans, trimmed and cut in halves or thirds
1.5 cups           cooked chickpeas, or 1 can (14 oz.) chickpeas, rinsed.
1.5 cups           cooked kidney beans, or 1 can (14 oz.) kidney beans, rinsed
1                       roasted red bell pepper, diced
1/4 cup            chopped scallion greens or minced parsley

Dressing:
2 Tbs    fresh lemon juice
1 Tbs    fresh lime juice
1/2 tsp  finely minced garlic
1 tsp     ground cumin
1/4 tsp  red pepper flakes
1 Tbs    olive oil
1/2 tsp  salt, or more to taste
pepper

Directions:
Steam the green and wax beans separately until just crisp-tender, about 4 or 5 minutes for green beans; a little longer for the wax beans. Immediately run them under cold water to stop the cooking. In a large bowl, combine the green beans and wax beans, chickpeas, kidney beans, roasted pepper and scallions or parsley.

To make the dressing, in a small bowl, whisk together the lemon and lime juices, garlic cumin, red pepper flakes, oil, salt and pepper to taste.

This salad tastes best at room temperature, on the day it’s made. When ready to serve, dress only the amount of salad you think will be eaten that day. If it sits out for a while or is stored in the refrigerator, perk it up with more citrus juice. Store remaining salad and dressing separately, covered, in the refrigerator.

Tips:
If you like your salads with a little more spice and bite, I recommend substituting cilantro for the parsley and minced onion vs. the scallion greens.

To make this an even heartier meal, serve over a bed of fresh greens, add some brown rice then top with the bean salad. It is very filling, nutritious and packed with protein.

Source: Raising the Salad Bar by Catherine Walthers

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