DONT MISS OUT! ON THIS DIET By Anthony Noud

 DONT MISS OUT! (on this diet) by Anthony Noud

Over the last little while I have had the privilege of working closely with clients in a “coaching” role- imparting my knowledge, support and occasional wisdom with regards to clients lifestyle and body goals.

Most people arrive as a big ball of flustered enthusiasm and are literally ready to change the world (well their world at least). This is great! It makes my job easier because when clients simply follow their plan- whether that be exercise or nutrition (or both)- they achieve their goals- the body of their dreams. If only it were that easy…

One of the more common emails I receive from clients read something like this: “Well, you see, I kinda had to- couldn’t get out of, was forced to, got tied up and may or may not have been force fed that piece of cake on the weekend” Plus Anthony “you don’t understand!- I really felt like I was missing out!!”

 I suppose what I am trying to say is, if you are getting physically restrained and forced to eat yummy treats, stop reading this now and either a) call the cops, or b) thank your lucky stars- depending on which way you look at it J Seriously though, if you are currently dieting or following a healthy eating plan and feel like you are “missing out” or fell deprived in some way, keep reading…

 First and foremost what is food to you? Is food a reward? Perhaps for a hard day at work? Maybe food is an outlet for stress? Or, is food a celebration? According to our society of course it is! You have probably been invited to 5 different events this week (birthdays, parties, functions) that are all centered around food and drink, the more special the occasion the fancier the food and drink. Does this make it ok to succumb to the norm though?

As a baby you used to cry, when you cried, what did your mother do? She gave you a bottle! When you weren’t hungry anymore she gave you a dummy. So long before you could talk or walk you had already learnt that the way to deal with stuff that came up for you is to eat stuff….yummy stuff.

So your 5 years old and you are celebrating your birthday, what is the must have for your party? A massively big super pimped up birthday cake, and when you left said party you got what? A LOLLY BAG! (this is great, I got rewarded with food…again!)  Now you are all grown up and instead of birthday parties at Sally’s place its “wine and cheese with the girls” or “coffee and cake” with Mum- because its our Friday afternoon ritual, its what we do to reward ourselves after a big week, that makes sense…right? What a great reason to celebrate! Lets all go and celebrate!! YAY FOR DIABETES AND YAY FOR BEING THE FATTEST, MOST MORBIDLY OBESE COUNTRY IN THE WORLD! YAY!!

An extreme view? Yes it is, but the point I am trying to get at is that while we cant escape societies ideas about food and celebration, we CAN change the way we view our food, and why we eat it! (Note: this same thinking applies to negative events in our lives exactly the same way as celebrating eg; rough day at work, relationship problems etc- eat a whole lot of junk or “drown your sorrows”.)

First and foremost food is ENERGY! No more and no less. We require food to ensure we have enough energy to get up and live out the day, combining certain amounts of different foods will ensure we do this effectively and efficiently. THAT’S IT! At the end of the day, that’s as complicated as our relationship with food needs to be. 

View your food as fuel, because that’s what it is- would you fill your car up with a fuel that you knew would result in it running terribly or breaking down? (of course not!)  So why do you do it to your body with food? And why the hell do you feel like you are “missing out” on this??

The reason the vast majority of us do this is because we have an emotional connection with our food- which sadly for many ends up being stronger than our real desires which are to be healthy and feel comfortable in our bodies. I’ll get into emotional eating in another blog but for now lets look at how to let go of that feeling of deprivation.

First and foremost, don’t view yourself as being on a “diet”- although it shouldn’t, societal influence suggests this word implies restriction and will automatically have you feeling deprived. As long as you are “dieting” and forcing your body to only eat certain foods you will feel restricted and deprived.

Instead, look at your healthy eating as a “lifestyle choice” a conscious decision to reach and then maintain whatever goal is important to you. Once you cross this mental line, you are no longer “dieting” in the regular sense, you are choosing to  eat clean simply because that is what you do, because you know the reward outweighs the temptation. I promise that when you reach this point it is truly empowering, and food is no longer restrictive.

·      Ask yourself, “Am I really missing out”? What exactly are you missing out on?

·      Use consequential thinking- “If I splurge now, will I really feel better?” “How will I feel afterwards? Or when I weigh myself in the morning?”

·      Is it really worth it?

·      Be sure to include a regular “treat” meal where you can enjoy your favourite unhealthy foods guilt free. Plan for, delay your gratification and look forward to these relaxed meals. Savour it and pay attention to your body afterwards. for more info on "cheat" or "treat" meals click here  http://www.exquisitephysiques.blogspot.com.au/2011/10/have-your-cake-and-eat-it-too-by.html

Many people feel as though they cant be social anymore after starting a clean eating plan- and at first your friends may even poke fun at your attempt to change your lifestyle, when this happens stick to your plan, in time they will be humbled by your new body and discipline and ask you for help on their own journey! How many times have you sat around a restaurant table and heard the words “I wish I could be as good/strict as you, how do you do it?” (perhaps you have even said it yourself)

(for tips regarding eating out wirthout blowing out read my previous blog here) http://www.exquisitephysiques.blogspot.com.au/2011/06/dieting-while-out-of-routine-by-anthony.html)

Now this is going to sound harsh but WAKE UP TO YOURSELF! There is NOTHING you “cant” or are “not allowed” to eat! You could live on a diet of greasy pad thai, pork crackling and condensed milk if you like- nobody is stopping you and sadly global marketing encourages it. You have made the decision to eat clean and healthy foods because this is WHAT YOU WANT! Remember? If you forgot- Go on, go and eat the block of chocolate or get take away on the way home and see what happens…. you will feel rubbish afterwards for two reasons- a) because its unhealthy and your body doesn’t like it and b) because you are going against your own values and goals! You decided to be healthy because it is important to you!

The next time you feel like you are missing out when it comes to food, tell yourself “I CHOOSE not to eat XYZ because it is not in line with my goals” It may sound silly, but with time it will really work. Make the right choices one by one, each time you stick to your goals you get that little bit stronger (empowered) and it creates a domino effect.  Until the day comes where temptation arises and you say to yourself “you know what? I don’t want that chocolate bar” Or you no longer care about the people at work calling you a “health freak” simply because you have won the battle in your mind and are living in accordance with your true values.

Remember that you are the chooser, and it’s your choice as to whether or not you feel like you are missing out.  So when you are next out and that internal dialogue of “should I? Why cant I just indulge like everyone else?” comes up, make the choice to NOT “be like everyone else” and choose your health and happiness over a soon to be forgotten celebratory meal. What an amazing, freeing and totally incredible feeling.

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 If you have ANY feedback, comments or questions please do not hesitate to contact me anthony@purehealthclubs.com.au 

THE DONT BE SILLY SEASON By Anthony Noud

THE DON’T BE SILLY SEASON By Anthony Noud

So its that time of year, spirits are high, work is winding up, that holiday feeling is fast approaching and you feel like a socialite because you have to pick and choose which parties you will attend and  at which you will just “make an appearance ”…Whether its catching up with family, friends or boozy client lunches, it’s known as the festive or the silly season- call it what you like but traditionally it means lots of restaurant/catered meals, free flowing alcohol, and a common theme of over indulgence.

In recent weeks I have been seeing a slightly alarming trend. With many of my clients and other people I speak to having seemed to have succumbed to the idea that they “cant lose weight at this time of year” or “I have all these Christmas parties” so therefore “the rest of the year is a write off and I will just pick it up in the new year”.

Yeah sure, what a fantastic idea, lets work hard all year long, achieve some great results and be feeling good knowing that we are finally making real progress only to “write off” the last 2 months of the year! With the inevitable outcome of landing back at square one come January 1st, feeling bitter and guilty then making the same new years resolutions that “this year I will get serious about my health and body” for the 10^th time this decade.

Now I am only voicing my opinion here, but to me that seems like pretty strange logic, kind of like a mild mental illness even. After all, didn’t Einstein define insanity as doing the same thing over and over yet expecting a different result?

I have compiled this list of tips for you to use over this coming party season. Read them, remember them and USE them do this silly season differently. Make it your leanest, healthiest and most enjoyable yet!

• ·      Eat a good breakfast every single day- when on holidays and out of routine it is common to forget, skip or eat poorly at breakfast. Make it a rule that you will eat a healthy, lean breakfast EVERY day. This will leave you in good stead to eat well for the remainder of the day. Lots of evidence suggests you will also be less likely to overeat
• ·      When at cocktail/catered parties with no healthy options adopt a “no food” policy- that is you don’t eat anything for the few hours you are at the party (take your own snack/small meal if need be- think protein shake or tin of tuna, both can fit neatly in a handbag)
• ·      Eat a substantial meal before you go! Always, no exceptions. If you are hungry it will be near impossible to decline whatever is on offer
• ·      Don’t eat the nibblys and snacks! Period! –only option is fresh vege sticks w low fat/no dip
• ·      Position yourself away from the snack table/buffet table. You know the old saying- out of sight, out of mind
• ·      Its perfectly acceptable to decline whatever platter/appetizer/rubbish your host/caterer is constantly offering as you mingle
• ·      Consuming sugar free mints or chewing gum can help you avoid party nibblys
• ·      Drink water!! Staying hydrated is important year round but particularly during an Australian summer.  I am sure you have heard thirst and dehydration is often mistaken for hunger, so drink up! Aim for 2-3 litres minimum daily
• ·       Drink water not soft drink or juices- try iced sparkling water with fresh lemon or lime. (my personal fav)
• ·      Remove the skin from your meats and trim fats
• ·      Ask for a “sliver” of any food or dessert you really want to try and eat it slowly, taking time to enjoy it.  Don’t deprive yourself, just remember you don’t need more than a taste of a particularly rich food to be satisfied
• ·      Don’t overeat! Stop eating when you are full- eat slowly to get a better sense of when you begin getting full (approx. 20mins to register)
• ·      When a menu is available, choose the healthy, low calorie option. For more info regarding this read my previous blog here http://exquisitephysiques.blogspot.com/2011/06/dieting-while-out-of-routine-by-anthony.html
• ·      When cooking at home, cut potatoes and other vegetables into larger chunks for roasting, as they will absorb less fat and ultimately contain fewer calories when cooked.
• ·      Say no to the pork crackling or turkey skin
•     Go for the chicken/turkey breast over the ham or pork
• ·      Say yes to the prawns and fresh seafood but avoid the tartae and thousand island sauces
• ·      Go for fresh fruit salad over high sugar and fat dessert
• ·      Say no to seconds! Give yourself time to feel full and satiated
• ·      Fill up on fiber, keeping you full and aiding digestion extra fiber is a no brainer- think green veges particularly with skin intact
• ·      Consider this- are you really hungry?  Or are you eating because it is being placed in front of you/offered to you? Don’t be a lemming!
• ·      Set a limit to the number of “cheat meals” you will have each week- try one day on/one day off over holidays
• ·      Tightening your belt before starting a celebratory meal can keep you aware of how full you may be getting
• ·      Choose or ask for a small plate both in size and in serving
• ·      Avoid sauces and dressings stick with balsamic vinegar, lemon and lime juices
• ·      Say No politely…simple!
• ·      Focus on socializing
• ·      Offer to bring your own healthy, clean meal to parties (you’ll know at least ONE thing will be safe to eat that way)
• ·      If entertaining- prepare a variety of foods including your own clean meal option
• ·      Put away the treats you may have around your house saved for guests when not entertaining
• ·      Send your guests home with the leftovers from your gathering
• ·      Have some pre prepared meal options in the freezer/on hand for those hectic days that your plan goes out the window
• ·      Exercise!! If out of routine, go for a walk, play with the kids, swim, have more sex J DANCE DANCE DANCE!! This all burns off extra calories

·      Take the opportunity to have a good look at your eating/lifestyle habits. Are you an emotional eater (you may be surprised as MANY of us are)? Do you binge eat?  What excuses are you making? Do you notice any patterns?

And what about the alcohol? The Christmas party just wouldn’t be the same!!  It is unrealistic for most to avoid all alcohol over the party season, but just keep in mind exactly what you are drinking, and the effect it will have on your waistline.

Firstly, your body considers alcohol a poison! So much so that once you begin drinking your body immediately works to burn off the booze and in turn will instantly stop burning body fat. After just a couple of drinks, your fat loss may be stalled for a few hours, after MANY drinks it could be days before your body begins burning fat again. 

So this means that ANYTHING you consume after your first sip of alcohol is more likely to be stored as fat than it normally would. That means mixers, calories in cocktails juices/fruits etc, nibblys, even decent meals and especially the dreaded 4am maccas… absolutely ANYTHING you put in your mouth. With that said, use the following as a guide to limit the waistline damage when drinking:

• ·      Go for clear spirits on the rocks or with fresh lime and soda eg; vodka lime and soda = about 64 cals whereas 1 glass of red wine= 125+ cals or 1 corona = 139 cals….DOUBLE THE CALORIES!!
• ·      In order of caloric preference, drink: vodka and soda, gin and tonic, other spirits such as scotch and soda, red, white wine or champagne, beer
• ·      Avoid high sugar mixers- opt for sugar free versions of your favourites eg; red bull or coke zero
• ·      Keep your vitamin b levels up, although a “one-percenter” and by no means any sort of saving grace, vitamin b can help to metabolise alcohol
• ·      Pick the particular parties at which you will drink at- it doesn’t have to be ALL of them!
• ·      Set a limit to your drinking nights/days
• ·      Drink mineral/sparkling water with lime between drinks- and nobody will know the difference

Lastly, ENJOY YOURSELF! The holiday season is a time to relax and wind down. You don’t have to feel deprived or miss out on any of your favourite things. Remember your goals, and don’t wake up on new years day feeling bitter about another silly season of over indulgence. Use this list, create a plan that works for you and stick to it. With some careful planning and commitment, it IS totally possible to lose weight during the silly season!

Just because you have a few (or even several) extra social occasions at this time of year DOES NOT qualify you as somehow exempt from being responsible for your diet from November through to January. Take ownership and stay on track!

I have previously written on “dieting while out of routine” and encourage you to read this also if you will be travelling, or eating from restaurants over the silly season. Read it here http://www.exquisitephysiques.blogspot.com/2011/06/dieting-while-out-of-routine-by-anthony.html  now!

Unsure of how you will cope this silly season? Don’t do it alone! I have availability for a small number of clients that want dietary plans and support for the Christmas/New year period. Contact me on anthony@purehealthclubs.com.au for more information

HAVE YOUR CAKE AND EAT IT TOO! By Anthony Noud

HAVE YOUR CAKE AND EAT IT TOO!! By Anthony Noud

Over the past 12 months I have steadily been seeing more and more clients for nutrition advice, meal plans and similar, many with great success. I often note that when starting a plan everybody is very gung ho, and motivated to stick to the plan. Sadly, in some cases this initial burst of motivation comes to a grinding halt- people fall off the wagon and return to their old, unhealthy eating habits.

Today I will discuss the use of “cheat meals” in regards to dieting for weight loss, muscle gain and staying lean and strong. As well as staying sane while doing so!

So what is a cheat meal? A cheat meal is a planned meal (for me, its once a week) where you can loosen the reigns in terms of dietary restrictions, indulge a bit and perhaps eat the foods that if consumed daily, would probably leave you gaining fat and feeling/being unhealthy. Think a creamy carbonara, a 3-course restaurant meal, sweets, cakes and chocolates or similar.

These people that come to me full of enthusiasm often baulk at the idea of having a planned cheat meal. “Oh no! I don’t need one of them”, “I just wanna get this weight off as quickly as possible so I don’t think I will need it”. 9 times out of 10, these are the same people that will see great initial results (first 2-4 weeks) but then end up at there same starting point (or heavier) within a couple of months.

In my opinion cheat meals provide a much-needed psychological release from strict dieting and exercise. After some time following a fairly clean and strict diet I find my body craving certain foods, from ice cream to hot chips, and everything in between. I am a firm believer in having a “work/life balance” and similarly I also encourage my clients to have a “diet/life balance”.

Dieting and losing weight takes its toll on most people mentally and emotionally long before it does physically. When people can see no end in sight while dieting they often lose hope and give up. This is why cheat meals are so important- it acts as a mental pressure release valve, particularly when in the early stages of a weight loss/lifestyle change program.

Dieting without a planned or available cheat meal is also unrealistic for most people. We all lead busy lives, we all socialize and we all want to live a little- The inclusion of a pre planned cheat meal allows for situations like parties, birthdays, work functions etc without the guilty feelings normally associated with “breaking my diet”. I often have successful clients comment on how looking forward to their Saturday night cheat meal helps them stay strict during the week and during times of temptation.

So lets get this straight, a cheat meal DOES NOT mean that once a week you can order a 24 piece bucket from KFC, wash it down with a couple of Thickshakes and then turn all David Copperfield and make a cadbury family block disappear all the while kidding yourself into thinking “that was my cheat meal”. NO NO NO!! In order to get the psychological reprieve associated with a cheat meal while living a life free from concentration camp style dietary restrictions and still continue to lose weight or stay lean there are a few basic rules to this cheating business….

• ·      GOLDEN RULE – You DO NOT qualify for a cheat meal unless you have been eating according to your diet all week and performing all of your planned exercise. Simple as that- don’t kid yourselves here guys!
• ·      A cheat meal is exactly that- ONE meal, this does not start with Friday afternoon nibblys and drinks, into dinner, dessert, more drinks then kebabs or McRubbish on the way home in the early hours. When your bum leaves the seat you are done!
• ·      In my opinion a cheat meal constitutes a main meal with dessert, plus a maximum of 3 alcoholic drinks- many others will disagree or have fancy caloric requirements, deprivation of snacks, measuring the size of your plate etc etc…but in my opinion the whole idea is to loosen the reigns and “cheat” so just go ahead and enjoy yourself!
• ·      You return to your planned diet/meal plan/ healthy eating from the very next meal!- many people choose to have their cheat meals as their last meal of the day, avoiding the feelings of “well today is a write off so I might as well indulge a little more”
• ·      If you have been dieting strictly and have a sugar laden cheat meal you may find yourself craving sugar in coming days- be mindful of this. I find chewing gum helps aswell as herbal teas.
• ·      The leaner you are the more carbs and more often you can cheat- (this is related to leptin and reefed theory for info read my previous post here http://exquisitephysiques.blogspot.com/2011/09/busting-through-low-carb-fat-loss.html) think of this as a payoff for all of your hard work. If you are obese you may want to opt for a cheat meal every fortnight instead of every week.
• ·      If you don’t “need” a cheat meal- don’t take it, but always allow yourself the option, so as not to feel trapped or restricted by your diet

As you progress from “dieting” into long term healthy eating habits and maintenance you will get to know your body and may naturally relax your cheat meals- instead of having to plan your cheat meal each week, you will be able to eat what your body wants, when it wants it (within reason) while maintaining your goal physique. Notice I said what your “body wants” and not your mind! In my opinion, this is pretty much the ultimate goal.

As a side note to this I have noticed a very strong correlation between those that are eating at or above their bodies requirements for macronutrients (carbs, fats, proteins) all seem to crave cheat meals less often, in turn cheating and making poor food choices less frequently and when they do, make much cleaner cheat meal options. If you are unsure as to whether or not you are eating the right amount of macronutrients for your desired bodyweight or physique goal, email me here anthony@purehealthclubs.com.au and together we can put together a meal plan that will get you to your absolute best while leaving room for you to still live and enjoy life!