There are specific foods that will help you control your cravings. This is important because, you will NEVER be able to stick to any eating program if cravings are driving your eating habits.
Which ones will you try?
Avocados
Yes, that’s right, a fatty food. But this fat is a good fat and these are loaded with two vital nutrients that will quickly kill belly fat: fiber and monounsaturated fats. Use a substitute for butter on high fibre/rye bread, pumpenickle, rice cakes or Ryvita's. This keeps you full for hours!
Nut Butters
Peanut butter and almond butter are loaded with monounsatured fats that can stave off hunger and provide valuable nutrition. Just be sure that it’s natural nut butter because the regular grocery store versions are filled with sugar and trans fats. These can be ground from the nut machine yourself at you local health or bulk food store. Remember to take your own jar!
Eggs
Need a quick breakfast solution? Look no further than to eggs. Loaded with protein, vitamin B6, V12, A, D, E, and K, as well as folate, choline, lutein, calcium, iron, phosphorus, zinc, and omega-3 fatty acids, you simply cannot go wrong. Choose free range chickens whenever possible and the nutritional benefits will be amplified. Again your local health food or bulk food store usually source locally and are best for freshness and quality. If you have a farmers market option than even better straight from the farm!
Dark Chocolate
Great news! That chocolate craving that you have, it too can be satisfied. Dark chocolate is actually a powerful source of antioxidants and it contains a natural “fat burner” called theobromine that will increase the rate of fat burning that takes place in the body. Eat a couple of squares after healthy meal to crush those chocolate cravings. Remember it must be dark chocolate and in moderation!
Oatmeal
Another great breakfast food you can’t go wrong with. If you want to cure the mid-morning craving attack, start your day off with oats. Oats are a very good source of wholesome fibre and contain no sugar at all so will keep your blood sugar levels on a nice even keel. Mix in a little cinnamon for further blood sugar control support and to reduce belly fat and you’ve got a perfect way to start your day. And remember you can also start the day with a high protein berry smoothie that is packed with everything you need for the day!
Berries
Black berries, raspberries and blueberries are a great way to settle down sugar cravings. What’s more, their high fibre content keeps you feeling full while the antioxidants and vitamins improve your health! mixed with some plain yogurt makes a great snack or dessert when you feel the urge for something naughty.. yum!
Wild Salmon
Lastly, remember the good old salmon. Another food that’s jam packed with protein and healthy omega fatty acids and that will help squash those cravings and keep your blood sugar balance in check. Eat this in the evening with some wholesome vegetables or salad and you can say goodbye to your cravings for the night!
That’s some of the foods that help, though remember about veggies and beans. Both are backed with nutrition and fibre to keep you full and satisfied. Be sure to eat these daily.
Enjoyed these tips….Nameste... Jo x
www.weightfreemind.com
joirwin@weightfreemind.com
Wednesday, December 7, 2011
Sunday, November 6, 2011
Be aware of 3 foods that can be adding extra fat to your body!
No. 1: Fruit Juice
Most people are blindly fooled into thinking that lots of fruit juice is a great way to be healthy and lose fat. Sure, fruit juice has a lot of antioxidants in it, but the truth is that fruit juice will almost instantly skyrocket your blood sugar, causing you to crave even more sugar! Worse are the processed juices loaded with artificial junk like High Fructose Corn Syrup and Crystalline Fructose... these can actually cause even MORE cravings for pancreas-pummeling sugar.
What to do? Eat fresh fruit in season instead... loaded with fibre, you'll slow down the blood sugar response and keep your cravings under control much quicker.
No. 2: White Bread
White bread is stripped of all its natural fibre and nutrition. It acts pretty much like regular sugar in your body and can get quickly stored as fat, especially when eaten by itself. And don't forget about the increase sugar cravings that come with all of that blood sugar spiking. Walk into a school ground at lunch time and you'll probably see dozens of overweight children downing fruit juices and white bread sandwiches... parents please we need to educate our children and help them make better choices!
No. 3: Most Breakfast Cereals
Take a look at most cereal boxes in your grocery store (maybe even your cupboard?) and you will see a TON of sugar in every serving - and most people eat two or three servings in just one bowl! Then they wonder why they’re hungry an hour or so later as their blood sugar is going crazy.
What to do? Stick to cereals that have a lot of natural fibre and lower sugar, at least a gram of fibre for every 5 grams of sugar minimum. Equal amounts of fibre and sugar is ideal.
An even better choice? Natural oatmeal with a little cinnamon and a handful of whole blueberries. It’s loaded with fibre with some good fats and proteins. Watch out for those instant oatmeal’s though... absolutely loaded with sugar! Remember organic is best and can be found in any health food section of supermarket or health food store. Better still if you are lucky enough to have a bulk food store in your area you can take your own containers, have them filled with all your legumes, oats, rice, nuts, honey ect. Not only saves on packaging costs you are also supporting the local business and often the local growers!
And an even BETTER choice?
For me personally…I have this easily covered.. with a balance of sugar, carbohydrate, protein, fibre, amino acids, vitamins and minerals in an powder form easily blended into blueberry smoothie each morning. My kick start to the day!
To find out how you too can get everything you need in balance quickly and easily each morning…drop me a line and I would be happy to help you achieve optimum health in your life!
Nameste..Jo x
www.weightfreemind.com
joirwin@weightfreemind.com
Most people are blindly fooled into thinking that lots of fruit juice is a great way to be healthy and lose fat. Sure, fruit juice has a lot of antioxidants in it, but the truth is that fruit juice will almost instantly skyrocket your blood sugar, causing you to crave even more sugar! Worse are the processed juices loaded with artificial junk like High Fructose Corn Syrup and Crystalline Fructose... these can actually cause even MORE cravings for pancreas-pummeling sugar.
What to do? Eat fresh fruit in season instead... loaded with fibre, you'll slow down the blood sugar response and keep your cravings under control much quicker.
No. 2: White Bread
White bread is stripped of all its natural fibre and nutrition. It acts pretty much like regular sugar in your body and can get quickly stored as fat, especially when eaten by itself. And don't forget about the increase sugar cravings that come with all of that blood sugar spiking. Walk into a school ground at lunch time and you'll probably see dozens of overweight children downing fruit juices and white bread sandwiches... parents please we need to educate our children and help them make better choices!
No. 3: Most Breakfast Cereals
Take a look at most cereal boxes in your grocery store (maybe even your cupboard?) and you will see a TON of sugar in every serving - and most people eat two or three servings in just one bowl! Then they wonder why they’re hungry an hour or so later as their blood sugar is going crazy.
What to do? Stick to cereals that have a lot of natural fibre and lower sugar, at least a gram of fibre for every 5 grams of sugar minimum. Equal amounts of fibre and sugar is ideal.
An even better choice? Natural oatmeal with a little cinnamon and a handful of whole blueberries. It’s loaded with fibre with some good fats and proteins. Watch out for those instant oatmeal’s though... absolutely loaded with sugar! Remember organic is best and can be found in any health food section of supermarket or health food store. Better still if you are lucky enough to have a bulk food store in your area you can take your own containers, have them filled with all your legumes, oats, rice, nuts, honey ect. Not only saves on packaging costs you are also supporting the local business and often the local growers!
And an even BETTER choice?
For me personally…I have this easily covered.. with a balance of sugar, carbohydrate, protein, fibre, amino acids, vitamins and minerals in an powder form easily blended into blueberry smoothie each morning. My kick start to the day!
To find out how you too can get everything you need in balance quickly and easily each morning…drop me a line and I would be happy to help you achieve optimum health in your life!
Nameste..Jo x
www.weightfreemind.com
joirwin@weightfreemind.com
Wednesday, October 12, 2011
Weight Loss Myth or Fact?
Eating six small meals a day is better than eating three large a day?
When you are starting out on a new healthy eating plan, some people find they get hungry if they are eating less than they are used to. For them, eating more frequently helps to control hunger and they are less likely to overeat at meal times if they eat more regularly during the day. For others they prefer to eat 3 larger potion size meals for breakfast, lunch and dinner, without snacking in between. Both strategies are fine as long as you don't skip meals or go for long periods without eating, otherwise your metabolism slow down.
The Fact is....it doesn't matter how many times a day you eat, as long as you are not eating more energy than your body utilises to your lose weight.
The less you eat, the more weight you'll lose?
Our body is designed to conserve as much energy as possible and when starvation is apparent our metabolism slows down to ensure vital processes keep functioning. Skipping meals or cutting back energy intake to extreme levels such as a detox program, may seem like a great weight loss plan and you will most likely loss weight, which will be mostly water. However, your body will be trying to conserve as much energy as possible and you'll lose muscle tissue as your starving body clings to precious fat reserves then, when you stop starving yourself, the body will quickly build up fat reserves in preparation for the next bout of starvation. The result being you have replaced muscle with fat. And because muscle burns more energy than fat, your metabolism will be slower and you will gain more weight!
The Fact is...Reduce your daily kilojoule intake, increase your exercise regime, don't skip meals, avoid detox and drastic weight-loss regimes.
My bottom line is eat healthy live and whole foods everyday with some exercise daily (I love gardening!) to stay slim, happy and healthy! That's not to say you can't have your treats every now and then too! :)
Stay tuned to more weight loss myths or facts!
Nameste...Jo x
www.weightfreemind.com
joirwin@weightfreemind.com
When you are starting out on a new healthy eating plan, some people find they get hungry if they are eating less than they are used to. For them, eating more frequently helps to control hunger and they are less likely to overeat at meal times if they eat more regularly during the day. For others they prefer to eat 3 larger potion size meals for breakfast, lunch and dinner, without snacking in between. Both strategies are fine as long as you don't skip meals or go for long periods without eating, otherwise your metabolism slow down.
The Fact is....it doesn't matter how many times a day you eat, as long as you are not eating more energy than your body utilises to your lose weight.
The less you eat, the more weight you'll lose?
Our body is designed to conserve as much energy as possible and when starvation is apparent our metabolism slows down to ensure vital processes keep functioning. Skipping meals or cutting back energy intake to extreme levels such as a detox program, may seem like a great weight loss plan and you will most likely loss weight, which will be mostly water. However, your body will be trying to conserve as much energy as possible and you'll lose muscle tissue as your starving body clings to precious fat reserves then, when you stop starving yourself, the body will quickly build up fat reserves in preparation for the next bout of starvation. The result being you have replaced muscle with fat. And because muscle burns more energy than fat, your metabolism will be slower and you will gain more weight!
The Fact is...Reduce your daily kilojoule intake, increase your exercise regime, don't skip meals, avoid detox and drastic weight-loss regimes.
My bottom line is eat healthy live and whole foods everyday with some exercise daily (I love gardening!) to stay slim, happy and healthy! That's not to say you can't have your treats every now and then too! :)
Stay tuned to more weight loss myths or facts!
Nameste...Jo x
www.weightfreemind.com
joirwin@weightfreemind.com
Monday, September 12, 2011
Could you be unconsciously slowly killing yourself and your family?
As you know, I am very passionate about health and nutrition. I believe that if we feed and nourish ours bodies with love and respect our bodies will lovingly respond with vibrant health and energy.
In this fast paced world it is easy to turn to fast food and packaged foods out of convenience though understand this is not going to give you the nourishment you and your family need to have abundant health.
In fact, doing this behaviour on a regular basis could be slowly killing you and your family. Eventually, the cells of the body will break down and become diseased. To keep cells healthy, nourished and continually regenerating, they need to be fed optimum nutrition on a daily basis.
It starts with YOU taking personal responsible for yourself and your family to nourish your bodies with optimum nutrition. I believe eating from source...the earth (preferable organic) rather than from pre packaged, processed foods, will help you stay healthy or can even turn your health around and help fight potentially harmful diseases from occurring in the body. Eating from source will also keep your body weight in balance and even reverse ageing! This will ultimately address the concerns of the growing health related, obesity and weight problems in the world.
You may think that this is easier said than done though in actual fact it can often take less time and effort to eat well than to make something from a packet, stop off at a fast food store or restaurant on the way home. If you get organized and stock a variety of vegetable, eggs, lean meat or chicken and have them readily available in your refrigerator it is easy to throw a quick stir fry together, a simple salad and grilled fish/chicken/meat or an omelette together in a matter of 15-20 min's! Another option is to cook up extra on weekends that you can freeze for another meal during the week. I often look at what I have left in the fridge at the end of the week and throw it all into a wok or a soup and wallah, no excess waste!
If this is still all to hard for you or a challenge at times then you may consider supplementation from a reputable company that gives you a balance of vitamins, minerals, amino acids, protein, carbohydrates, good fats and omega's. If you want any suggestions on this feel free to contact me.
You’ll be amazed that when you eat right, how much energy and vitality you will have to continually stay on course to optimum health. Not to mention how much money you will save!
Love yourself and your family enough to make the time and better choices to stay healthy...
Love and Light…Nameste..Jo x
www.weightfreemind.com
joirwin@weightfreemind.com
In this fast paced world it is easy to turn to fast food and packaged foods out of convenience though understand this is not going to give you the nourishment you and your family need to have abundant health.
In fact, doing this behaviour on a regular basis could be slowly killing you and your family. Eventually, the cells of the body will break down and become diseased. To keep cells healthy, nourished and continually regenerating, they need to be fed optimum nutrition on a daily basis.
It starts with YOU taking personal responsible for yourself and your family to nourish your bodies with optimum nutrition. I believe eating from source...the earth (preferable organic) rather than from pre packaged, processed foods, will help you stay healthy or can even turn your health around and help fight potentially harmful diseases from occurring in the body. Eating from source will also keep your body weight in balance and even reverse ageing! This will ultimately address the concerns of the growing health related, obesity and weight problems in the world.
You may think that this is easier said than done though in actual fact it can often take less time and effort to eat well than to make something from a packet, stop off at a fast food store or restaurant on the way home. If you get organized and stock a variety of vegetable, eggs, lean meat or chicken and have them readily available in your refrigerator it is easy to throw a quick stir fry together, a simple salad and grilled fish/chicken/meat or an omelette together in a matter of 15-20 min's! Another option is to cook up extra on weekends that you can freeze for another meal during the week. I often look at what I have left in the fridge at the end of the week and throw it all into a wok or a soup and wallah, no excess waste!
If this is still all to hard for you or a challenge at times then you may consider supplementation from a reputable company that gives you a balance of vitamins, minerals, amino acids, protein, carbohydrates, good fats and omega's. If you want any suggestions on this feel free to contact me.
You’ll be amazed that when you eat right, how much energy and vitality you will have to continually stay on course to optimum health. Not to mention how much money you will save!
Love yourself and your family enough to make the time and better choices to stay healthy...
Love and Light…Nameste..Jo x
www.weightfreemind.com
joirwin@weightfreemind.com
Monday, August 15, 2011
Food for thought!
Are you obsessed with food? Is food what you think about most of the time? Hungry or bored? Overeat or over indulge?
If you answer "Yes" to any of these then ask yourself "am I truly fulfilled and happy in all areas of my life, my career, relationships, spiritual connection, living/work environment, financial, physical?"
If you are unfulfilled or unhappy in any of these area's then it is time to look within for the answers, not without...unhealthy, obsessive eating and other abusive substances is often used as a "crutch", a desire to satisfy lack or need in your life.
Really food, or any other form of abusive substances is a temporary "fix" that makes you feel good in that moment then often leaves you empty, unfulfilled and wanting more...right?
Usually, the desire to eat badly, excessively or abuse your body in some way is a part of you crying out for attention! Often unconscious, though abusive and out of control behaviours go much deeper than the superficial "quick fixes!" That unfulfilled, unhappy part of you that has been in pain for so long that is NOW crying out for your attention will stay trapped in this cycle of unhappy, unfulfilled, abusive existence called life....until it has been heard!
I believe and teach people that the only way out of this trap, to true happiness and living the life you deserve is by looking inside the self, finding that part of you that has been in pain for so long and learn to love it. Learning to LOVE yourself totally and wholly is the most powerful healing experience you will ever encounter! It WILL dissolve all destructive behaviours and take you on a journey to living a life of ultimate joy, happiness, success, love and fulfilment! The desire to LOVE yourself more than anything else is the only way I know to replace the desire to abuse and punish the self with dis functional behaviours.
Love, Light, Peace and Happiness....Namaste...Jo
www.weightfreemind.com
joirwin@weightfreemind.com
If you answer "Yes" to any of these then ask yourself "am I truly fulfilled and happy in all areas of my life, my career, relationships, spiritual connection, living/work environment, financial, physical?"
If you are unfulfilled or unhappy in any of these area's then it is time to look within for the answers, not without...unhealthy, obsessive eating and other abusive substances is often used as a "crutch", a desire to satisfy lack or need in your life.
Really food, or any other form of abusive substances is a temporary "fix" that makes you feel good in that moment then often leaves you empty, unfulfilled and wanting more...right?
Usually, the desire to eat badly, excessively or abuse your body in some way is a part of you crying out for attention! Often unconscious, though abusive and out of control behaviours go much deeper than the superficial "quick fixes!" That unfulfilled, unhappy part of you that has been in pain for so long that is NOW crying out for your attention will stay trapped in this cycle of unhappy, unfulfilled, abusive existence called life....until it has been heard!
I believe and teach people that the only way out of this trap, to true happiness and living the life you deserve is by looking inside the self, finding that part of you that has been in pain for so long and learn to love it. Learning to LOVE yourself totally and wholly is the most powerful healing experience you will ever encounter! It WILL dissolve all destructive behaviours and take you on a journey to living a life of ultimate joy, happiness, success, love and fulfilment! The desire to LOVE yourself more than anything else is the only way I know to replace the desire to abuse and punish the self with dis functional behaviours.
Love, Light, Peace and Happiness....Namaste...Jo
www.weightfreemind.com
Tuesday, July 19, 2011
Why diets don't work?
First of all the 1st 3 letters in the word "diet" is "die"! How many "die-t's" have you tried only to leave you feeling hungry and generally right back where you started from because you can't handle the deprivation anymore?
The liquid diet, the soup diet, the low or no carb diet, the calorie counting diet, the low or no fat diet and the list goes on...How long have you been yo yo die-ting?
The fact is.....the minute you cut back on food or restrict your food you deprive your body of many of the most important nutrients and vitamins that are essential for cell regeneration, optimum health and over all well being.
I believe the only way to trim body fat whilst keeping your muscles toned and your weight under control forever is to eat a balance eating plan consisting of protein, carbohydrates, good fats, amino acids, vitamins and minerals. The easiest way to do this is to eat a balance of fresh (preferably organic) fruit, vegies, legumes, fish and animal protein in moderation (preferably grass fed animal, organic free range chicken and deep sea fish).
And...there is no need to deprive yourself of the treats you enjoy. You will be surprised how you will have little cravings and therefore eat treats less frequently or you'll choose healthier treats as a result of your body getting fed nourishing balanced nutrition!
Want to get more out of your body and your life? If you feel you need guidance or support I have designed 3, 6 or 12 month Weight Reduction Personal Coaching Programs to help you reach the ideal you! Email me for more information or for a FREE 15 min Phone or Skype Consultation to see if I can help you achieve your ultimate goal : joirwin@weightfreemind.com www.weightfreemind.com
The liquid diet, the soup diet, the low or no carb diet, the calorie counting diet, the low or no fat diet and the list goes on...How long have you been yo yo die-ting?
The fact is.....the minute you cut back on food or restrict your food you deprive your body of many of the most important nutrients and vitamins that are essential for cell regeneration, optimum health and over all well being.
I believe the only way to trim body fat whilst keeping your muscles toned and your weight under control forever is to eat a balance eating plan consisting of protein, carbohydrates, good fats, amino acids, vitamins and minerals. The easiest way to do this is to eat a balance of fresh (preferably organic) fruit, vegies, legumes, fish and animal protein in moderation (preferably grass fed animal, organic free range chicken and deep sea fish).
And...there is no need to deprive yourself of the treats you enjoy. You will be surprised how you will have little cravings and therefore eat treats less frequently or you'll choose healthier treats as a result of your body getting fed nourishing balanced nutrition!
Want to get more out of your body and your life? If you feel you need guidance or support I have designed 3, 6 or 12 month Weight Reduction Personal Coaching Programs to help you reach the ideal you! Email me for more information or for a FREE 15 min Phone or Skype Consultation to see if I can help you achieve your ultimate goal : joirwin@weightfreemind.com www.weightfreemind.com
Sunday, June 26, 2011
What are you really losing whilst you are trying to reduce your weight??
Have you ever wondered why you are continually struggling with your weight?
Through further research and experiences working with clients I realised the word "loss" in particular in the context of "weight loss" is quiet powerful when used continually to express what you are trying to achieve....becoming slimmer.
You see your unconscious mind works in fascinating ways. It actually believes you are losing something! And if your unconscious thinks it's losing something then it doesn't wants to let it go! So it is holding onto the weight so you don't lose anything...make sense? Something to think about hey...
Try changing your thinking and vocabulary to something more in the positive. Such as "I'm on a weight reduction plan", "a healthier eating plan" or " becoming slimmer"
If you wonder how else your unconscious mind operates and sabotages your results and how you can achieve faster long lasting results, drop me a line! joirwin@weightfreemind.com www.weightfreemind.com
joirwin@weightfreemind.com
Through further research and experiences working with clients I realised the word "loss" in particular in the context of "weight loss" is quiet powerful when used continually to express what you are trying to achieve....becoming slimmer.
You see your unconscious mind works in fascinating ways. It actually believes you are losing something! And if your unconscious thinks it's losing something then it doesn't wants to let it go! So it is holding onto the weight so you don't lose anything...make sense? Something to think about hey...
Try changing your thinking and vocabulary to something more in the positive. Such as "I'm on a weight reduction plan", "a healthier eating plan" or " becoming slimmer"
If you wonder how else your unconscious mind operates and sabotages your results and how you can achieve faster long lasting results, drop me a line! joirwin@weightfreemind.com www.weightfreemind.com
joirwin@weightfreemind.com
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