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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Eat Better Habits – Healthy eating habits

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Establishing habits one at a time

We are going to help you establish healthy eating habits, one step at a time. Because the most important thing to remember is:

“We do not need to change everything, all at once!”

Trying to change everything all at once usually ends up:

  • Overwhelming us with a task that is too big.
  • Fail to firmly establish any particular habit, causing us to relapse quicker and harder.

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Eat Better, Step 1 – Setting up for success

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Why is our body the shape it is?

How much body fat or muscle we carry is down to how we have been eating, drinking and exercising for the last few months and years. In other words, our eating, drinking and exercising habits dictate the shape and squishiness of our body.

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