Nutritional advice
as part of your weight loss programme one session with our herbalist or nutritionalist
Latest statistics show that one in five Britains are now over weight.
Lately there has been a lot of discussion about good nutrition - vitamins, proteins and health foods. Much new information is coming out all the time, but the basics are clear. Proper nutrition is absolutely essential to good health. On each consecutive session you will be given an update on your programme to allow change and variety.
We are now faced in the Western world with an epidemic increase in such diseases as heart disease, cancer, arthritis, allergies, multiple sclerosis and birth defects. Why should this be? Primarily because the bacteria and viruses have been “red herrings.” Yes, they exist, but they are not the primary cause of disease. They are the effects of the real cause, the weakened resistance brought about by our negative living habits and physical and emotional stressors. These include, polluted water and air source, lack of exercise, lack of sufficient rest and relaxation, overconsumption of junk foods, nutritional deficiencies, tobacco, alcohol, toxic drugs, etc.
In light of the foregoing, the publication in 1977 of a report of the US Senate Select Committee on Nutrition and Human Needs (often referred to as the McGovern Report) was very significant. We are told that our modern day diet “may be as profoundly damaging to the Nations health as the widespread contagious diseases of the early part of the century.” It is many years since that report was written and we now find ourselves amidst a jungle of pre-packed ready meals, fast food chains, microwaves, and (C.J.D) Creutzfeltd-Jakob Disease.
Our diets have changed radically within the last 50 years, with great and often very harmful effects on our health. These dietary changes represent as great a threat to public health as smoking. Too much fat, too much sugar or salt, can be and are linked directly to heart disease, cancer, obesity and strokes among other killer diseases. In all, six of the ten leading causes of death have been linked to our diet.
Once a predetermined target weight has been discussed, taking into account the life style and ones frame size, a thorough look into current eating habits and intake will be established. If necassary a blood sample may be required to make sure that there are not any medical reasons as to why you are not losing weight or simply to obtain your blood type. A healthy eating plan will be devised to suit the clients needs improving the vitamin and mineral intake and a flexible pattern of eating recommended, without a rigid diet being prescribed.
Nutritional advice
After your first session of Hypnotherapy you will have broken those often-cyclical patterns of over eating, dieting, bingeing, guilt and mind battles. You will be well on the way to a healthy pattern of eating which will stay with you well into the future and your body will assume a natural and comfortable weight.
Eating disorders such as Bulimia and Anorexia Nervosa are well recognised, however many people, especially women, suffer an abnormal relationship with food that reflects a problem in the psychology of another aspect of their lives.
In most cases it is not the amount of food and drink we consume that makes us fat, it is the “type” of food and drink we consume, our metabolic rate, control/or being out of control of our eating habits and the amount of physical activity encountered.
Depwnding on the individual a herbal formula to help support the thyroid and encourage the metabolisum to speed up may be perscribed by our medical herbalist or advisor. A nutritional guide will also be given to help you on your way to a slimmer, healthier future.
Did You Know?
Yoghurt, can be one of your secret weapons for weight loss!
Embarking on a healthy eating plan is a perfect way to rejuvenate your body both inside and out!
While we are on the topic of rejuvenating the body, there is no better time to think about putting our best face forward. One of the lucky benefits of healthy eating is a radiant glow to the complexion. While nothing can lift your spirits the way losing a few pounds can, will greatly increase the appearance of lift and tone in your face and jaw line!
You can always enjoy plenty of chilled yoghurt (see below for the reason why) topped with delicious skin-saving blueberries.
Yoghurt versus Obesity A daily dose of yoghurt is good for people of all ages. Yoghurt is also important for those wanting to lose weight. As a milk product, yoghurt is naturally rich in calcium. Research shows that calcium helps reduce weight gain. Even small changes in the calcium levels of fat cells can change signals within the cell that control the making and burning of fat.
The authors of a 2003 University of Tennessee study placed 34 obese people on a low-calorie diet. Sixteen of them were given 400-500mg of calcium in the form of a daily supplement. The other 18 people ate a yoghurt-rich diet higher in calcium (about 1,100mg per day).
After 12 weeks, both groups lost fat. The supplement-taking group had six pounds less fat, but the yoghurt group lost about 10 pounds of fat. And those who ate yoghurt discovered that their waists shrank by more than an inch and a half. In comparison, the supplement-taking subjects lost only about a quarter of an inch in waist size. Finally, a whopping 60% of the yoghurt eaters' weight loss was belly fat, while only 26% of the supplement group's loss was belly fat.
This is very exciting news as belly fat (which doctors call visceral or intra-abdominal fat) is linked to high cholesterol, high insulin, high triglycerides, high blood pressure and other problems. Visceral fat may also secrete more disease-linked inflammatory molecules than other types of fat.
The study also reported that in addition to helping the participants lose more weight, the group that ate yoghurt was about twice as effective at maintaining lean muscle mass. As the study director, Michael Zemel, PhD, stated in a news release, "This is a critical issue when dieting. You want to lose fat, not muscle. Muscle helps burn calories, but it is often compromised during weight loss."
Always buy organic yoghurt and avoid yoghurt that contains thickeners and stabilisers. Also avoid yoghurt that contains added sugars or sweetened fruit, as these upset the delicate chemical balance that allow the cultures to thrive. Sugars also feed the growth on unwanted yeasts, so you’re better off without it!
Also Peanuts Help Weight Loss
Does every diet you try leave you feeling hungry and tired? Do you want to eat healthily without giving up satisfying foods? our plans will help you feel fuller for longer, curb cravings and lose weight!
Recent studies indicate that regular consumption of peanuts does not promote weight gain and can reduce the risk of heart disease and Peanut Butter helps to Controls Hunger.
Research has shown that snacking on peanut butter is an effective way to control hunger without weight gain. How? Because peanut butter is tops for giving us a feeling of satiety (fullness).
Memories of PB&J sandwiches from childhood always haunted me when I was on low-fat diets. Maybe it's simply because I ate them so often growing up: The average child eats 1,500 peanut butter and jelly sandwiches by high school graduation. That's a lot of peanut butter, ya'll!
Grown-ups must be eating a little bit too, because Americans spend almost 800 million dollars a year on peanut butter! But despite its popularity, many dieters avoid it because of its fat content. (A two tablespoon serving of regular peanut butter doles out around 16 grams of fat and almost 200 calories.)
PB Won't Blow Your Diet!
Take heart fat-watchers: Treating ourselves to that old favorite can actually curb our appetite and prevent over-eating ... which will in turn help us manage our weight!
A Purdue University study published in the International Journal of Obesity showed subjects who snacked on peanuts and peanut butter were shown to self-adjust their caloric intake spontaneously and did not add extra calories to their daily diets.
After participants consumed the snack of peanuts or peanut butter, their hunger was reduced for two and a half hours!
Read more…http://weightloss.about.com/od/eatsmart/a/blppp_2.htm
PEANUTS, GOES BEYOND SUCCESSFUL WEIGHT LOSS
London, 3 February 2004. A timely new study concludes that a moderate fat weight loss diet (rich in peanuts and high in monounsaturated fat) is better than the typical low fat diet for heart health because it resulted in a 14% reduction in cardiovascular risk, compared to a 9% reduction for the low fat diet.
Researchers reporting in the American Journal of Clinical Nutrition compared the effects of energy controlled, moderate fat (33% energy) and low fat (18% energy) diets on cardiovascular disease (CVD) risk factors during a 6 week weight loss phase, followed by a 4 week weight maintenance phase, in 53 overweight and obese men and women.
Both experimental diets met current US dietary recommendations for lowering cholesterol, being low in saturated fat (7% energy). Carbohydrate replaced saturates in the low fat diet to provide the typical low fat, high carbohydrate (63% energy) diet. In the moderate fat diet, monounsaturated fats provided mainly from peanuts, peanut butter and peanut (groundnut) oil, replaced the saturates.
Weight loss on both diets was controlled and not significantly different, averaging above 2lb/week during the weight loss phase and both diets effectively reduced the ‘ bad’ total and LDL cholesterol and triacylglycerol (TG) levels in blood during this weight loss phase. The low fat diet also resulted in a significant decrease in the ‘protective’ HDL cholesterol levels, whereas the moderate fat diet subjects experienced no significant change in HDL levels.
During the subsequent weight maintenance phase, those on the low fat diet showed a complete reversal in TG levels, returning to pre-diet levels, whereas those on the moderate fat diet maintained their new lower TG blood levels. It is well known that elevated TG levels are a cardiovascular risk factor and other research has also demonstrated that during weight maintenance, low fat diets increase TG levels.
Neither group showed any further change to HDL levels during the weight maintenance phase. By the end of the study, those in the low fat group had a lower HDL level than at the start, whereas the moderate fat group experienced no significant change. These results confirm the findings from other studies that a low fat diet causes a decrease in the ‘protective’ HDL cholesterol even when weight loss occurs in both short and long-term studies. A moderate-fat diet, in contrast, ‘blunts’ the decrease in HDL cholesterol that usually occurs during weight loss.
This study shows that markedly lowering total fat intakes may have adverse consequences on reductions in the risk of CVD, even in response to weight loss. The authors concluded, “our results advise against a diet that provides appreciably lower than 30% calories from fat to achieve weight loss”.
There is now a strong bank of research demonstrating that regularly consuming peanuts can help reduce CVD risk. Three independent research groups have reported in the scientific literature that moderate fat diets including peanuts can help with weight loss. Nevertheless, there is a reluctance to recommend them for weight loss, because of their fat content. This newest study effectively demonstrates that peanuts, as a major contributor to moderate fat diets, can aid weight loss whilst protecting the heart.
Jennette Higgs, UK Nutrition Consultant for the American Peanut Council explained: “This study shows that it is no longer appropriate to exclude good sources of monounsaturated fat such as peanuts from weight loss diets. Weight loss and weight maintenance is achievable on a higher fat diet, including daily peanuts. What’s more, a higher fat diet also offers greater cardio protection than the typical low fat diet, which is so hard to stick with anyway.”
As well as making a valuable contribution to calorie controlled weight loss diets, peanuts and peanut butter are sources of important nutrients such as potassium, magnesium, zinc, folate, vitamin E and phytosterols. Peanuts have a very low glycaemic index (GI) of 14, are a good source of vegetable protein and fibre and are naturally low in carbohydrate--all factors that aid effective weight loss.
The authors of this study “support the recommendation of a weight loss diet that has a moderate total fat content and conforms with current guidelines for saturated fat, to achieve the most desirable CVD risk profile”.
If you're wondering how this compares to your eDiets weight loss plan, eDiets nutritionist Dr Barbara Wilson, has the numbers: "Our weight loss plans at eDiets are designed to provide around 30% energy from fat and 50-60% energy from carbohydrates - this would be comparable to the moderate fat diet described above. Peanuts are a great addition to your diet but do remember to keep an eye on that portion size!"
Source http://weightloss.about.com/od/eatsmart/a/blppp.htm
Fat Burn
Remember the importance of water.
Drink boiled water in the morning to help flush out toxins and to stop water retention, this can be drunk with a squeeze of lemon. To ensure good hydration of the skin it is advised that 1ltr a day should be drunk in sips not gulps. If you imagine our body as a plant that needs water to survive then think of a plant not getting any water when you are away on holiday…if you come back and pour a litre over it the water will pour right through and out of the bottom, if you feed it in small amounts the soil is better able to absorb it. This can be said for your body so little and often works wonders. Also drink your water during the day out of the fridge, this burns up calories as the body uses fuel to warm the water to body temperature, about 15-20 calories even though the body most easily absorbs water at room temperature it is good to get some calories burnt off too.
Protein raises metabolism by 25%, it also enables the liver to activate detoxifying enzymes. Therefore it is beneficial to eat up to 8oz/225g lean protein a day.
Beef
Chicken
Eggs
Lamb
Low fat cottage cheese
Pork
Prawns
Salmon
Tuna
Eggs
Eat up to 2 a day to help with your daily omega-3 fats, antioxidants and sulphur content. This helps to support your liver’s cleansing process.
Vegetables
You may choose Raw or steamed. A great way to get your daily allowance of vegetables is to make up a saucepan of vegetable soup. This can be divided into portions and frozen for use when needed. It is also a great way to keep your system cleansed.
Hot chilli vegetable soup is great for speeding up the metabolic rate and flushing out your liver.
Asparagus (may be tinned) aubergines, brussel sprouts, broccoli cabbage, cauliflower. Celery, courgettes, cucumber, dill, gherkins, green pepper, lettuce, mushrooms, onion,(2-3 tablespoons per day), watercress, green beans, spinach, green olives and black olives, parsley.
Butter squash once a week.
Fruit 3 portions a day 1 of which preferably to be an apple.
Apricot 160g Kiwi fruit, lemon, mango Clementine, orange, 180g cantaloupe melon, 180g paw paw, peach, avocado ½ a day, ½ grapefruit a day or a small tin of grapefruit in it’s own juice, ½ cup of strawberries, mandarins. 2 medium plums, 1 small punnet of raspberries, blueberries or blackberries etc.
Fruit is high in enzymes and minerals and is a natural cleanser. It is also low on the glycaemic index., which means it doesn’t cause the blood sugar to shoot up as sugary foods do, giving you that instant high and then drops you down like a bomb leaving you wanting more sugar for the fix. It helps reduce your cravings for sweet things.
Again if it is not on the list avoid until you are down to your ideal weight and then you may introduce more fruit in small portions.
Herbs & Spices
Cayenne, dried mustard, cinnamon, ginger, dill, cloves, bay leaves, coriander, parsley, cider vinegar and cumin. All help to boost the metabolism.
Cranberry Juice is renowned for eliminating water retention and is said to help flush toxins from the lymphatic system to reduce cellulite.
Drink a glass of water/cranberry every 2 to 3 hours ¼ cranberry and ¾ water. Try drinking a glass 15 minutes before a meal and a glass with your meal.
Fats
The type of fats which are essential to our diets are, polyunsaturated fatty acids. The two essential fatty acids which we must obtain from our diets are the Omega b and the Omega 3, which can be obtained from food such as: nuts, avocados, oily fish, flaxseed, flaxseed oil (taken as a supplement) and from unrefined cold pressed vegetable oils such as olive, sunflower and safflower. There have been reports recently of peanut butter helping with weight loss. This may be because like flaxseed oil has been shown to boost the way the body metabolises and burns fat.
Flaxseed oil taken twice a day or seeds sprinkled on salads can help burn fat.
NEGATIVE CALORIE
Asparagus
Aubergine
Brussels sprouts
Globe artichokes
Kiwi
Mange tout
Papaya
Spinach
By eating mostly negative calorie food it is claimed to reduce weight by around a pound a day
A portion of sprouts contain 50 calories, it takes 70 calories for the body to digest them.
Sweeteners
Some sweeteners can raise blood sugar, that is why it is recommended that you use Stevia Plus which you can get from your local health food store.
Supplements
Evening primrose oil
Flaxseed oil
Mineral supplement
1000mg vitamin ‘c’ slow release capsules
1 multivitamin per day
Carbohydrate contents.
| BISCUITS - Per biscuit Bourbon 8 Custard cream 8 Ginger nut 9 CRISPBREADS & CRACKERSPer cracker/crisp bread Cream cracker 5 Rye crispbread 6 Water biscuit 5 Cracker 5 FRUIT – per piece Apple 13 Grapefruit 10 Grapes (100g) 14 Kiwi 10 Mango (half) 12 Melon (honeydew) 11 Nectarine 7 Orange 10 Peach 9 Plum 9 NUTS (per 100g) Almond 7 Brazil 3 Hazelnuts 6 Macadamia 5 Peanuts 12 Pecan 6 Pine 4 Pistachio 8 Walnut 3 CRISPS – Banned until ideal weight BREAD - Banned until ideal weight CAKES – Banned until ideal weight CEREAL – Banned until ideal weight | FAST FOODChicken dipper per dipper 2 Chicken nuggets per nugget 3 Onion bhajia per bhajia 4 FRUITBanana 30 Pear 19 ICE CREAM(100 ml) 20 VEGETABLES (100 gr) Asparagus (fresh) 2 Avocado 2 Beans (French) 3 Bamboo shoots 6 Broccoli 1 Brussels sprouts 2 Cabbage 2 Carrots 7 Cauliflower 2 Celery 2 Courgettes 2 Cucumber 3 Garlic (per clove) less than 1 Kale 5 Lettuce 2 Mushrooms (button) 2 Onions 4 Parsley less than 1 Peas 7 Peppers: Green 2.5 Red/yellow 4
Pumpkin 7 Radish 2 Spinach 1 Tomatoes 3 Turnips 2 Swede 2 | VEGETABLES EXCLUDED FROM WEIGHTLOSS PLAN Chickpeas 16 Corn (cob) 12 Haricot beans 18 Kidney beans 12 Lentils 17 Parsnips 13 Potatoes – boiled 14 Chipped 36 Sweet potato 21 Yam 38 ALCHOHLIC BEVERAGESSherry (50ml) – dry less than 1 Sweet 4 Spirits (50ml) Brandy 0 Gin 0 Vodka 0 Whisky 0 Wine (100ml) White – dry less than 1 Medium 4 Sweet 6 Red less than 1 |
Protein Smoothie 1 to last you throughout the day
OR you can go with protein smoothie 2 made when you want it.
Smoothie 1
2 nectarines
1 apple
1 punnet blueberries
1 punnet blackberries
1 punnet raspberries
½ punnet strawberries
1 kiwi
2 scoops protein powder
¼ pint unsweetened cranberry (may add more if you wish)
blend.
Drink 3-4 glasses on the first day this will help flush out toxins and the protein will help to speed up the metabolism.
BREAKFAST
protein smoothie 2
Handful of fresh or frozen raspberries
with 1 scoop protein powder (obtainable from health food stores)
8fl oz/250ml cran or plain water
1tbsp flaxseed oil
¼tsp Stevia Plus to sweeten
Blend all ingredients together
Mushroom omelette
2oz mushrooms
2 eggs you may use egg white only if you wish
or
2 boiled eggs
MID MORNING
Protein smoothie with or without berries
LUNCH
Chicken in lime juice and chopped coriander wrapped in foil as parcel
with 2 tablespoons natural yoghurt
Cook in oven Gas 8/350F/180C for 30 – 35 mins
Serve mixed green salad (this can be prepared the night before and served cold)
MID AFTERNOON
1 handful of peanuts
or peanut butter on ryvita
or one plain yoghurt with a spoon of honey to sweeten if wished
DINNER
Chicken stir-fry
1 or 2 chicken breats cubed
Vegetables = bean sprouts, chopped onion, florets of cauliflower and broccoli and mixed sliced peppers
Followed by
one yoghurt mixed frozen berries blended together as ice-cream
sprinkle chopped nuts on top and a little honey
DAY 2
BREAKFAST
PROTEIN SMOOTHIEFollowed by
2 scrambled eggs with spinach, green peppers,
spring onions and parsley.
Serve with 8fl oz /250ml cran-water
MID MORNING
Protein smoothie
LUNCH
40z/100g salmon, sprinkled with lemon juice and a crushed garlic clove
(you can cook in foil for 20 mins. or steam)
Asparagus
Mixed green salad – broccoli florets and cucumber – dressed with 1tbsp flaxseed oil
The above can be made the day before and eaten cold at lunch time with a mixed salad
MID AFTERNOON
Vegetable stick
Mayonnaise dip (mix chilli powder and garlic to taste)
DINNER
1lb /450g turkey, cut into cubes fry in pan over medium heat
cook in 2tbsp no-added-salt chicken stock until cooked through.
Add 8oz sliced mushroom, 4 tbsp spring onion chopped, 4tbsp diced red pepper and 4tbsp cider vinegar and cook until the pepper is soft.
Garnish with chopped fresh parsley and serve with
Savoury butternut – cut medium squash in half, scoop out seeds and place cut-sides down on a non-stick baking try and bake at Gas 5/190C/375F for 30 mins. remove from oven
Scoop out the pulp and sprinkle with garlic and cinnamon to taste and 1-2tbsp flaxseed oil.
Serve turkey and squash with a salad of grated onion and carrot, dressed with ½tbsp flaxseed oil
Serves 4…………