Tag Archives: New Years Resolutions

Detox the diet talk.

Diet and Detox.  These words can be destructive. They suggest that you need to lose weight, that you have been doing things wrong, that you are not good enough, that your body is full of toxins, that you need to change the way you look. I see a lot of broken people with broken thoughts about their bodies and eating. 

Diet:

a special course of food to which a person restricts themselves, either to lose weight or for medical reasons.
restrict oneself to small amounts or special kinds of food in order to lose weight.

Detox:

a process or period of time in which one abstains from or rids the body of toxic or unhealthy substances; detoxification.

So it’s all about restriction, abstaining and getting rid of the bad stuff.  NO! Thinking like this will lead to negative thoughts about yourself, lowered self esteem, negative body image and the feeling that you are not good.

Dietitian UK: detox-the-diet-talk

Now I’m not saying that there aren’t changes that people need to be making to their eating and their lifestyles. Some people need to gain weight for health reasons and others need to lose weight, some people need to have a healthier balance of foods in their days, others may need to be more active. What concerns me is the mindset and thought patterns around why these changes are made. Approaching it from a “I’m a bad person and need to change” mindset is not going to give long lasting positive results unless those thoughts are challenged along the way.

Use a Positive Mindset:

Have a longer term approach. What are your long term goals? Where do you want to be in 1 year and in 5 years? Think about how your health and body need to be in order to achieve those goals.

To be a nurse I need to be strong, fit and have a healthy relationship with food so I can eat around my shift patterns.

To have children I need to be a healthy weight for fertility, I need to be a healthy role model with my lifestyle and I need to be able to cook a good range of meals.

From here write yourself out a list of positive changes you can make to your eating and lifestyle. These are some of mine:

To eat an extra portion of vegetables every day.

To get outside in the fresh air for some form of exercise 5 days a week.

To cook a new recipe once a week.

To switch off technology, read more and get to bed early once a week.

To make healthy snacks ahead of time so I stay away from the biscuits.

It’s not about having a strict diet plan and then beating yourself up when you can’t stick to it.  It is about having a plan that is achievable and flexible. 

It’s not about cutting out food groups and thinking foods are bad. It is about moderation and balance.

It’s not about only making change for a few weeks. It is about the long term.

 

Be kind to you. Be achievable. Be true to you. 

 

Welcome 2015, resolve to relax.

2014 you were officially a whirlwind. With a baby, a preschooler and 2 businesses to run I had to cut maternity leave short and get right back into the craziness of working around my littlies. Trust me this is not recommended and leads to generalised chaos, very little sleep and a never ending to-do list. 

2014 you were also full of celebration and new things. I love hanging with my small ones, being around daily to watch them grown and develop is so amazing. One of my sayings is to “celebrate the small successes in life”.  The baby saying “Moo” and pointing to a cow, Miss K, aged 4 putting a fresh toilet roll on the holder for the first time (all by herself, with no prompting) when she finished the last of the old roll. Little things, but lovely to take a moment and celebrate.

2014 was a huge learning curve. I’ve learnt more about social media, business, Pilates, nutrition, motherhood, cooking, recipe development, mental health, IBS and myself. Good job I love to learn.

I love a new year. It’s like a fresh notebook, clean pages, endless stories to fill it in with. So 2015, I look forward to seeing what you bring.

I don’t really make resolutions…  but this year I’ve a few small ones:

Dietitian UK: 2015 Resolve to Relax

1. To relax more. I felt like I was working all the hours I possibly could towards the end of 2014, yet still not getting everything done. So I’m going at it from a more backwards approach and builing in more relaxation time. My key will be to make this structured relaxation time. So it is put in my diary as set work/relaxing time.

2. To book in some CPD courses. Now the baby boy is big enough to be left all day I am looking forward to getting stuck into some day courses. I’ve already booked one. Go me.

3. To be more selective about what work I take on… and what I work I turn down. This has always been a hard one for me, but now with so much going on I know I can’t do it all. 

4. To get away more. A break away from work always helps put life in perspective and gives us much needed family time, even for a night. So I’ve already booked some holiday time, something to really look forward to.

5. To see more of friends. Having lost a dear friend recently I want to make sure I treasure my friendships and invest in them.

Notice none of these are about diet or detoxing? You weren’t expected them to be were you?! #trustadietitian

 

Blue Monday: the day you are most likely to fall off the wagon?

Apparently Monday 21st January is Blue Monday, the day you are most likely to fail on those New Years Resolutions. If I’m honest this all seems a bit crazy, can there really be one day where we have a higher likelihood of slipping up? For me this would not be a Monday, it would more likely be a “I’m tired, its the end of the week, I need a treat Friday”. Perhaps thats just me.

What is obvious is that many people do not make it beyond a few weeks of good intentions. I guess there are a number of reasons for that…. perhaps those resolutions are over ambitious, lack of planning, life gets busy after the holidays, willpower slips. It’s happened to me and I’m sure it’s happened to you.

Blue Monday
Blue Monday

 

As a lot of these New Years Resolutions are set around food here are some top tips on how to keep you mood high and your eating healthy, they may just help keep you on track 😉

“Our mood is affected by many things that we are unable to alter, but what we eat is one big variable we can take charge of.  When you eat and what you eat has a big impact on how you feel and on your energy levels,” says Priya.

“Skipping meals leads to low blood sugar levels which can leave you feeling tired, grumpy and craving sugar.  Planning regular meals and small snacks will avoid these danger points in your day.  Choosing foods that have a lower glycemic index will help fill you up and sustain your energy levels for longer as they help your blood sugars stay stable.  Try adding beans and lentils to dishes, choose ‘oaty’ dishes like porridge or muesli and add a low fat yoghurt to your lunch.

“Whole grain carbohydrates are not only lower in glycemic index than the white versions but they increase the amount of tryptophan than enters the brain, resulting in more mood enhancing serotonin being produced,” she added.  “Include wholegrain bread, pasta, oats, and wholegrain cereals at meals, try adding pearl barley to soups and bulgur wheat to salads.

“B vitamins play a vital role in energy release.  Therefore eating more of these will help improve your energy levels, lifting your mood.  121 Females taking a thiamine supplement reported improved mood, a clearer head, increased energy levels and better cognitive function.  Folate is another micronutrient that has been shown to be linked to mood through blood samples taken from 58 men.  Eating more green vegetables, sunflower seeds, cashew nuts, almonds, strawberries, tomatoes and peppers will boost your thiamine and folate levels.  Wholegrain cereals are also fortified with these nutrients.

“Iron is well known to be linked to fatigue and low energy.  It’s lesser known that there is also a link to poor mood and concentration.  Topping up your iron will boost that feel good factor.  Include red meat, dried fruit, green vegetables and wholegrains in your diet.

“The Mediterranean diet contains plenty of fruit, vegetables, nuts, fish, olive oil, cereals and some red wine.  Eating these foods is associated with better mental health scores.  So making sure you are meeting the 5 a day recommendation for fruit and veggies, go wholegrain with your cereals and sticking to healthy fats such as olive oil, oily fish and nuts really can work!”

How are you doing with your  New Years Resolutions? If they are related to weight loss see my tips here.
These tips are take off a press release written for the British Dietetic Association, the full version can be seen here.