Food Shaming – Is it Harmless or Damaging?

As a society, our search for optimal health is on the rise, which is a good thing! However, when does a want or need for optimal health, become an obsession? And when did other people’s plates (and bodies) become our business?

You might find some of these “food shaming” comments familiar…

• “Should you be eating that ice-cream? I read sugar is toxic”
• “You eat so much more than I do, it’s not fair that you’re thinner than me”
• “I’d never let my baby eat that”
• “You’re not drinking? You’re no fun!”

These comments are not only rude, they’re downright damaging. As a consequence of judgement and food shaming, our ability to be in tune with our own bodies, as well as our ability to understand our personal preferences and values is reduced.  When we take these comments too personally, we’re eating according to what others would have you eat, adhering to whatever their rules are.  Don’t get me wrong, in some cases, people only share their opinion as they genuinely feel that they are helping you. But, unfortunately in many cases, negative comments from others are a sign of their own insecurities.

Obviously, there are many paths to wellness. There is no one-size-fits-all when it comes to finding that perfect diet, or exercise regime… and more importantly, healthy bodies come in all shapes and sizes. People need to acknowledge the existence of body diversity outside of the context of eating specific foods. Remember, your uniqueness is something to respect and embrace, not shy away from.

When we judge food as being ‘good’ or ‘bad’ we also judge not only ourselves, but other people, for making those choices, as ‘good’ or ‘bad’. This is problematic. Food is not intrinsically good or bad… that in and of itself is a judgment. Focusing on what you “should” eat (and playing the guilt game when you eat things that aren’t on your ‘good’ list) perpetuates the destructive belief that you can’t trust yourself and your body to make your own food choices. For some, this leads to disordered eating, and an obsessive relationship with food.

Next time you catch yourself food shaming or judging others… ask yourself it it’s actually helpful. Remember that even if your opinion is well-intended, it can be unhelpful. To break the food shaming cycle (for yourself or others), your goal is to be aware, not obsessed. Although having healthy food preferences are helpful, rigid rules are unhelpful. Give yourself and others permission to get pleasure from food, and start listening to your own bodies signals.

Until next time,

Stacey.

2015 Health Food Trends – My Prediction

Well here we are… HELLO 2015! Last year, Australian bush foods, gluten-free products, the Paleo diet, cauliflower, local foods, food-based supplements and fermented foods were all the rage. Although these trends will kick on, here are a few of my healthy food predictions for 2015:

1. Mindful Eating – This year, I believe (and hope) people will be mastering the art of this guilt-free, non-dieting approach to food.
2. Plant-based diets – Thanks to celebrity endorsements, widely-reported health benefits and a greater availability of vegan foods, the meat and dairy-free diet has gone mainstream. I believe veganism and vegetarianism will be even more popular in 2015.
3. Artisan producers – For those that choose NOT to adopt a trendy plant-based diet, I believe there will be plenty of choice if you’re looking for some gourmet meaty treats! Artisan producers offer ethically-raised, pasture fed, local and sustainable produce. Move over kale smoothies… venison salami is in the house!
4. Sprouted breads –The sprouted grain process involves soaking the grains in water until they begin to grow a sprout. This encourages the production of natural enzymes, lowers the starch level (and thus lowers the glycaemic load), and increases the nutrient bio-availability. Basically, nutrients are absorbed immediately into the body, and are not lost in the digestive process. Sprouted breads will gain more attention in 2015.
5. Bone Broth – Mineral-rich bone broth, the simplest meat-and-vegetable stock, is officially the soup craze du jour. Bone broth has been super popular in the Paleo world for years, but it’s now gaining mainstream popularity.
6. Healthy fast food options – McDonald’s has opened a hipster cafe called The Corner in the inner-city Sydney suburb of Camperdown. Multinationals such as McDonalds recognise that people are seeking quinoa salads, cold-pressed coffee and porridge with poached pear…. instead of fries, burgers and coke. Fast food doesn’t have to be rubbish, and chains such as Zambrero, Grill’d, Paleo Café, Yummia and Nutrition Station will be very popular!
7. Butter – Saturated fats are certainly making a comeback, and foods such as grass-fed, pasture-raised, cultured butter will be in hot demand. I believe there will be a lot more nutrition-seekers than calorie-counters in 2015.
8. Cabbage and Watercress – Cruciferous vegetables are all the rage, and for good reason… their health benefits are wide-ranging. In 2013 kale was in the spotlight, in 2014 it was cauliflower, and in 2015 I believe good old cabbage and watercress will be trending!
9. Fermented foods and drinks – these were big in 2014, but I believe foods such as Labna, Pickles, Kimchi and Sauerkraut; and drinks such as Kefir and Kombucha will be even bigger in 2015. This is a health trend I’m very excited to see gaining such mainstream momentum!
10. Matcha Tea – Haven’t heard of Matcha tea yet? You will. Matcha tea is the dried leaves of green tea ground into a powder. Match is powerful stuff! You can expect to see lots of Matcha available in 2015.

I hope you all have a healthy, happy and prosperous 2015!

Until next time, Stacey

Intuitive Eating – A ‘anti-diet’ approach to food

In my last blog, I encouraged you to ponder your ‘relationship’ with food, and think about your food story. Today, I’m discussing how to have a healthy relationship with food, and the concept of “mindful or intuitive eating” versus “controlled eating”. Its common knowledge that most dieters fail to stick to their programs, thus, much research is being dedicated to a novel ‘anti-diet’ approach to food. Mindful/Intuitive eating differs from calorie-counting and other quantitative approaches to nutrition and weight loss/gain, and instead focuses on our bodies’ natural ability to assess how much food we need.

Controlled dieting can be counterproductive

Strict and controlled diets which are difficult to maintain have been shown to result in feelings of losing control, binging, shame, failure, self-disgust, resentment, wrong-doing and contempt. One 10-week intervention combining intuitive eating and mindfulness was MORE effective than traditional calorie-controlled weight-loss programs in improving individuals’ views of their bodies and decreasing problematic eating behaviours (Bush et al, 2014). Another study suggests that intuitive eating can be safely used in obese adolescents without fear of sustained consumption of unhealthy foods. The same study showed that conventional calorie-controlled dieting was counterproductive, and portion size should be addressed using awareness of internal satiety and hunger signals rather than external rule (Weigenberg et al, 2014).

Controlled eaters are more vulnerable to overeating in response to advertising, super-sizing and all you can eat buffet; and are more likely to have binging episodes and have an eating disorder or be overweight. Research also shows that feeling guilty about food doesn’t lead to positive behaviour changes (Kuijer & Boyce, 2014), and thus a new model is urgently needed.

What is Intuitive Eating?

Intuitive eating emphasises the importance internal signals of hunger and fullness, as well as a greater awareness of the physiological effects of food. Intuitive eaters eat mindfully, and give themselves permission to eat whenever they feel hungry. They let go of internal feelings of guilt or rigid rules that say you can’t eat more than a certain number of calories a day or enjoy a slice of birthday cake if the occasion calls for it. Intuitive eaters are less likely to be overweight and they spend less time thinking about food. Click here, here and here for more information on intuitive eating.

While there’s no magic bullet to weight loss, current research shows that not only do intuitive eaters have lower cholesterol, less diabetes, healthier hearts, better levels of fitness, and lower body mass index (BMI); they have less psychological stress and self-loathing than those following conventional controlled diets.

Bottom Line…

Intuitive eating is about how someone eats, not just what they eat. Intuitive eaters eat with both INTENTION and ATTENTION and can distinguish between physical hunger and emotional need. The goal is to become aware of how and what to eat, without becoming obsessed. Although mastering the art of mindful and intuitive eating takes patience, education, consistency and self-compassion; it is SO empowering and can be quite life changing! I challenge you to give it a go.

Until next time,

Stacey.

Want to be a lean, keen, healthy machine? Here’s the latest in weight loss.

When it comes to weight loss, there is no miracle pill, no super-duper exercise machine to rid the body of cellulite, and no ‘diet’ which has the key to everlasting skinniness! The truth is… DIETS FAIL, and LIFESTYLE CHANGES SUCCEED.

Here are some principles which are fundamental in achieving your goal weight:

1. Find your WHY! You need to be inspired to achieve your goals. Often those to achieve their ideal weight the fastest do so because they are MOTIVATED and DRIVEN to stay on track. What is your WHY? Is it your family? An upcoming event? Your job? A recent health scare? In my opinion, this is the MOST important place to start when planning a weight loss journey.

2. Get physical. It’s a no brainer I know, but exercise is worthy of continued mention! Join a gym, start dance classes, cycle to work, take the stairs, join a local sporting team, buy a pedometer, get a pilates DVD, mow the lawn, clean the house, learn to surf…. It doesn’t matter what the activity may be, JUST GET PHYSICAL.

3. Eat ‘mindfully’. I’ve blogged about this before, because it’s SO important to be mindful about what, when and how we eat. Chew slowly, eat without distraction, sit down, and recognize the smells, taste, and texture of your food. When we eat mindlessly, we make poor food choices, and consume more than we actually need.

4. Cut the sugar. I cannot stress the importance of cutting back the sugar! Liquid sugar is particularly disastrous to our health – cut out the soft drinks, iced milk drinks, processed juices, sauces, and alco-pops. Check out my previous blog on sugar for more info – https://simplypurelyhealthy.wordpress.com/2011/10/10/are-you-a-sugar-junkie/

5. Incorporate a palm-size portion of protein at each meal. High carbohydrate and low protein meals (ie. Jam on toast/ cereals/ cup of noodles/ muesli bars/ pasta) can actually stimulate appetite throughout the day and result in excessive caloric intake. Add some salmon, sardines, beef, lamb, seeds, goat’s cheese, eggs, legumes, nuts, or yoghurt to your meals. 

6. Write down your weight loss goals! I’m a firm believer that if your goals are not written down, they’re just dreams. A written goal brings clarity and focus; and gives you a direction. Be SPECIFIC with your goals. Look at them often, and amend them as you achieve success. 

7. Aim for 7-8 hours sleep each night. Too much sleep (more than 9 hours/night) and too little sleep (less than 6 hours/night) has been shown to result in weight gain due to irregular appetite, hormonal fluctuations, lack of motivation, and a higher level of physiological and emotional stress. 

8. Remember that weight loss is NOT just about what you eat. Your sleep, stress levels, emotional state, environment, levels of inflammation, physical activity level, genetic markers, and age can all powerfully influence your appetite and body composition. Become aware of your personal weight triggers, and never EVER compare yourself to others.

9. Avoid very low-calorie diets (VLCD). Starvation diets and calorie counting don’t do us any favours! These cause hunger signal dysregulation, loss of water and muscle, irritability, nutritional deficiencies, fatigue and very often result in ‘rebound’ weight gain. Research is now confirming how ineffective calorie counting and VLCD’s actually are – remember that quick fixes often break. 

10. Portion size is crucial. As we grow older our caloric needs reduce, and so should the size of our plate. I realise this is easier said than done, but HOW we eat is just as important as WHAT we eat. 

Oh, one more thing, the scales should NOT be our only way of determining success. Some non-scale goals might include: fitting into that skinny dress, shaving a minute off your exercise regime, saying no to dessert when out with friends, and feeling stronger, younger and faster. Be patient with yourself, have faith in yourself, reward yourself when you reach your goals, and remember that gradual weight loss is the most successful approach in the long-term. Good luck!