Eat Better – Appendix, Why did you fall off the wagon?

Falling off the wagon

“If there is one thing in life that is certain, it’s that you will relapse and fall off the wagon.”

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Many people think “falling off the wagon” and falling into old habits are a spur of the moment thing. But in fact, they are usually the final link in a chain of behaviours going back in time.

Next time you “fall off the wagon” and find you have fallen into an old habit, use the following document to try to identify the previous links in the behaviour chain. See if you can identify common patterns/features. This will give you a better understanding of why you fell into an old habit.

With this understanding, you are more likely able to disrupt this chain before the final, “old habit” link is reached.

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Eat Better – Appendix, Barriers to change

Barrier

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“Change is not made without inconvenience, even from worse to better.”

Richard Hooker

What is stopping you from starting?

Do you know the hardest exercise known to humankind? Taking the first step!

And because of this, it is very common for us to hesitate and put off doing things. Don’t worry, you are not a failure, you are just human. In fact, it is such a common phenomenon, we guarantee you will recognise any number of the following “barriers” to starting something…take a look and see which you can recognise in yourself…

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Eat Better – Appendix, Debrief and action plan

Debrief

Continuous improvement

Shifting our habits takes time and effort and we believe you need to be kind to yourself in the process.

You are not going to go from how you are now, to being perfect in a single step. In fact perfection is an unachievable goal. Perfection does not exist.

If you recognise this, and are committed to understanding your habits and why you make the choices you make, you can build your awareness to choose differently. This is an important step in you shifting your habits continuously week by week. So how do you do this?

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Eat Better Habits – Portion control

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“Eat the right things...Eat the right amount of those things”

Our goal should be to make sure we eat and drink mostly unprocessed, good quality, whole foods. But the next step is to make sure we eat the right amount of those foods. Because it is possible (though less likely) to gain unwanted body fat from eating too much “healthy” food.

Because of the sheer abundance of food these days, many of us have lost our ability to know how much food is “enough”. Just some of the reasons for this include:

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Eat Better Habits – Lean protein in every meal

Protein

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Proteins are the bricks and mortar of our body. They are found in our muscles, bones, skin, hair, blood and internal organs. There are 10’s of thousands of different kinds of protein, but they are all made up from about 20 different amino acids linked together in different combinations. We can create from scratch all but 8 of these amino acids. We must get these 8 “essential” amino acids from our diet to survive.

Foods that contain all amino acids are called Complete protein sources.

Foods that are missing some amino acids are called Incomplete protein sources.

Every gram of pure protein supplies our body with 4 calories.

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Eat Better Habits – Fats: Good and bad quality fats

Dietary fat

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I want you to know about the 3 main types of fat in our diets:

  • Unsaturated – These are found as either mono-unsaturated or poly-unsaturated fats. These are the “good” fats for our body. You can identify them because they are usually liquids at room temperature and usually come from plant sources..
  • Saturated – These are the “bad” fats for our body. You can identify them because they are usually solid at room temperature and usually come from animal sources.
  • Trans Fats – These are the “very bad” fats for our body. They are often “man-made” and found in processed and fried foods.

Every gram of pure fat supplies our body with 9 calories.

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Eat Better Habits – Carbohydrates: Good and bad quality carbs

Carbs

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Do carbs make us fat?

Nope. They don’t. Unless you mean too many carbs, because in that case, yes, too many carbs can make you fat. But only in the same way that too much of anything (protein, fat etc) can make you fat. Do you know why? Because it’s too much! Too much of anything is by definition, too much. So stop stressing about them.

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Eat Better Habits – Include more fruit and veg in every meal

Rainbow of fruit and veg

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“No one got fat from eating too much fruit and veg”

That’s a fact! Remember the healthy eating plate I showed you at the beginning of this course? If you have forgotten, shame on you! But just in case, click here to remind yourself…

Some of the benefits of having plenty of fruit and veg in our meals include the low calories, high fibre levels and range of vitamins, minerals and nutrients they contain. Their high fibre content means they bulk out a meal without adding many calories. This means you feel fuller for longer without the risk of gaining weight.

As a rough rule of thumb, different coloured fruit and veg are high in different vitamins and minerals. So if we make sure we eat a wide range of colours, we are making sure we get the full range of nutrients we need. In other words:

“Eat a rainbow of fruit and veg”

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