Tag Archives: eating

Binge Eating Tips

One of the problems with binge eating is that people get stuck in a vicious cycle where concern over shape and weight leads to dieting and restriction
of food, this then leads to binge-eating which makes the person feel worse and so the cycle restarts

Routined Eating

Get into a routine of eating regular meals and snacks. Erratic eating confuses the body and can mean you can’t recognise hunger and fullness signals, so you need to re-train yourself. Leave no more than 4 hours between eating and do your best not to eat outside of your meal routine.

Dietitian UK: Binge Eating Cycle

Go Slow:

Concentrate when eating, try to eat at a sensible speed, sit down when eating and make times for meals.

Analyse the binges:

Keep a food diary and review it regularly – are you missing any meals or snacks. If binges are happening, is there a pattern, for example is it in the evenings after dinner when you are bored?

Limit binge foods:

Limit binge foods in your house, car and desk drawer! The less access you have to then the less likely you are to binge.

Keep Busy:

Plan activities into your day and evening to keep your mind and hands occupied. Binges can occur due to boredom, loneliness, tiredness, anxiety and stress.

Distraction Power:

Distraction is one of the best techniques for preventing a binge. Write down a list of activities you can do that don’t include food: taking a shower, exercising, visiting a friend, playing music, reading a book etc… use these when the urge to binge creeps up on you.

This post was written for Slimsticks, see the original post here.

Eating Well in Pregnancy

Eating Well in Pregnancy

Pregnancy is an important time to be focusing on your health and on eating well so both mum and baby get all they need to grow.

However pre-pregnancy is as important, you want your body to be in tip top form and able to provide the baby with all it needs, then continue eating well into pregnancy and throughout breastfeeding.

Top tips:

  • Reduce or cut out alcohol pre-pregnancy.
  • Super sizing your fruit and veggies, aim for more than 5 portions a day.
  • Take 400 µg of folic acid every day pre-pregnancy and for the first 12 week of pregnancy.
  • Wash all fruit, veggies and salads to remove any traces of soil which could contain toxoplasma.
  • Go wholegrain as often as possible with bread, pasta, rice and other starchy foods.
  • Up your iron stores by eating red meat, green leafy veggies, fortified breakfast cereals, dried fruit, nuts, seeds, tofu, pulses and beans regularly.
  • Eat regular meals and keep snacks healthy.

The big pregnancy myth is that you need to eat enough for 2. Unfortunately this isn’t true! The body becomes more efficient at using the food you give it. So you don’t need to eat any extra until the second and third trimester when you may need 2-300 kcals extra a day.

There are several foods that you need to stay away from when pregnant:

  • Mould ripened cheese (brie, camembert, goats cheese that has a hard rind).
  • Soft blue cheese (Danish blue, gorgonzola, roquefort).

Cheese made with mould can contain listeria, listeriosis can cause miscarriage and increase the risk of still birth.

  • Eggs should be well cooked, raw and undercooked eggs can cause salmonella poisoning. Avoid home made mayonnaise as well.
  • Pate can also contain listeria.
  • Raw and undercooked meat.
  • Liver, liver pate, liver sausage and other liver products, these contain high levels of vitamin A which can cause birth defects.
  • Alcohol should be avoided due to fetal alcohol syndrome.
  • Caffeine should be limited to no more than 200mg per day (2 mugs of tea or instant coffee, 1 mug filter coffee). Watch out for caffeine in energy drinks, chocolate, hot chocolate and cola drinks.
  • Sword Fish, shark and marlin should be avoided due to the levels of mercury they can contain, oily fish should be limited to 2 portions a week due to the levels of PCB’s and dioxins (pollutants) in them.
  • Shellfish should only be eaten when properly cooked as these can also cause food poisoning.

 

This post was written for Slimsticks.

A Client’s story: Dee’s Vegan Lent.

I’d like to introduce you all to Dee,  she’s an inspiration. I’ve been helping her with her eating and she’s been lovely enough to share her journey with you all. Please take a moment to read it.
“I’m a bit of a blogger on the quiet, so I was dead chuffed to be asked to write a guest post for DietitianUK.
 As a 33 year old, relatively fit and healthy, employed, mother of two, you would be forgiven for wondering why I wanted/needed the professional support of a dietitian.
This process started as a bit of office banter. I am the Corporate and Community Fundraiser for Hampshire homelessness charity, the Society of St James. 2012 is the 40th anniversary year of the Society, and we thought that was worth marking in the fundraising department. We proposed that individuals might like to undertake sponsored challenges based around the number 40, which so happens to be the number of days in lent when you take out the Sundays.
That’s where my challenge comes in. I always undertake some form of lent challenge with a view to a life change thereafter, so it tends to be something I have been wanting to address like my shopping habits. On this occasion though, it’s been somewhat more dramatic. My boss challenged me to go vegan for lent.
46 days of veganism is what My VeganLent is, raising money to support Hampshire’s homeless and most vulnerable people (through the work of SSJ) is why I am doing it.
I have a history of depression, and I felt that a radical diet change could potentially affect both my physical and mental health so I made an appointment to see DietitianUK – Priya. We started the planning and preparation process in January, with a follow up consultation in early February and ongoing contact and support via email throughout.
I am only one week and one day into being a vegan, and I can’t honestly say how easy/hard it is yet. I have started to really miss cheese, and cake (which makes it sound like I eat those things all the time – I don’t) but I feel that it’s going well at the moment.
 Embarking on this challenge with the support of a dietitian has meant that I am making informed choices over what I consume and how best to make up the potential deficits in my nutrition.
What has surprised me more is the problems and dysfunctions I had/have with food. Rather than focusing on what I can or can’t eat for this period, we (that is me working with Priya) have started the process of addressing some of those dysfunctions.
I respond well to challenges, so for January my challenge was to eat breakfast. That’s it. One challenge, no more no less, just eat breakfast. It’s now 29th February and I am STILL eating breakfast almost daily. February’s challenge was to increase (by one item) and vary lunches. Again, one step at a time, but if you look over on my own blog you”ll see that My Vegan Lent is shaping up well because I am eating a varied, balanced diet.”

Does Personality affect your ability to lose weight?

This week I was interviewed and quoted by a newspaper about a book written on personality and dieting. Daniel Amen thinks that there are 5 types of overeater – compulsive, impulsive, compulsive-impulsive, emotional and anxious overeaters. He suggests that each group of person should avoid certain foods and eat more of others in order to lose weight. This is all based on brain patterns as Daniel is a neuroscientist.

Here is the link…http://www.dailymail.co.uk/health/article-2030682/Weight-loss-tips-Knowing-weaknesses-key-says-Daniel-Amen.html

Personally I agree that there are different types of overeaters and personality does definitely affect the way people eat. We all know people who eat more when they are anxious and others who just have to eat food if its in the house but can resist if its not there. It would be right to say that different personalities respond to different approaches. For example some people work well with tackling their body image first, others want practical goals and some need a focus on activity. However I don’t agree with the food advice that Mr Amen gives. Whatever type of person you are a healthy balanced diet is key to weight loss combined with activity. The key ingredient is to have a personalised plan that suits your lifestyle and your food likes/dislikes. If your eating plan and activity plan are not based on things that you enjoy you are not likely to stick to them! Cutting out food groups like carbohydrate is never a good idea no matter what your personality.

My other thought is that some people may use this concept as an excuse… “well I can’t lose weight easily due to my personality. ” In admit it is really not easy to lose weight, it takes time, dedication and lots of hard work, sweat plus some tears, but the health benefits are amazing. Losing 10% of your body weight if you are overweight reduces your risk of chronic diseases such as diabetes and heart disease, it can help improve your overall sense of well being and your ability to go about everyday life.

Don’t put your health on hold, get your nutrition and activity sorted out as a matter of priority, it really will change your life.