Choosing nutritious foods

Choosing nutritious foods

nutritious foods
nutritious foods

Everyday we have lots of choices about what to eat and drink. Discretionary foods are higher in saturated fat, added salt, added sugar and kilojoules. nutritious foods. The Australian Dietary Guidelines, recommend that we choose widely from the Five Food Groups and limit discretionary foods that are higher in saturated fat, added salt and added sugars.

Discretionary foods have become easier, cheaper and more attractive choices than ever before. Recent surveys of Australian eating patterns tell us that we are choosing discretionary foods and drinks too often and this means we are also getting too many kilojoules and missing out on getting enough nutritious foods from the Five Food Groups.
An image of someone shopping to illustrate content about choosing nutritious foods.
Where are you now?

The first step to ensuring a balanced healthy diet and to control your weight, is to take a look at how you’re going now. Use the tables above to find out how many serves you need from the five food groups for your age and sex.

The ‘Are you eating for health?’ quiz in the Dietary Guidelines Summary book will also give you useful clues about where to direct your efforts for best effect.
Too many discretionary foods and drinks

Swap discretionary snacks for snacks from the five food groups.

Choose desserts based on fruit and low fat milk or yogurts.

Instead of takeaway or instant meals for lunch take leftovers from dinner either the night before or out of the freezer.
How to limit foods and drinks high in saturated fat, added salt, added sugars and alcohol

The Australian Dietary Guidelines recommend that we limit how much saturated fat, added salt, added sugars and alcohol we eat and drink.

Swapping discretionary foods for foods from the Five Food Groups will reduce how much saturated fat, added salt and added sugars you eat and give you more fibre. It will also help you limit your kilojoules and lose weight.

Reading labels to compare products is also a great way to limit saturated fat, added sugars, added salt and kilojoules.

It can also be useful to plan ahead for eating out.

Another strategy to limit discretionary foods and drinks and avoid extra kilojoules when you’re trying to lose weight is to be selective, focus on smaller portion sizes and eat more ‘mindfully’.

Most people have their favourites amongst discretionary foods and drinks. Some people have a sweet tooth and might love chocolate, others prefer savoury. Some people enjoy a glass of good wine more than anything else. This first step to reducing discretionary foods is to be selective, only have the discretionary choices you enjoy most and buy the best quality you can afford.

Think about how small a portion we could have and still enjoy it. We still enjoy a smaller portion. Being able to have small tastes of more discretionary foods, more often can be better than a large serve only very occasionally.

But the key to enjoying smaller portions is to eat ‘mindfully’. This means removing other distractions or waiting until they go away, focussing on just eating and using all your senses to enjoy the food. Eat slowly, thinking about how a food looks, smells, tastes and feels in our mouth.

Discretionary foods are higher in saturated fat, added salt, added sugar and kilojoules. The Australian Dietary Guidelines, recommend that we choose widely from the Five Food Groups and limit discretionary foods that are higher in saturated fat, added salt and added sugars.

Most people have their favourites amongst discretionary foods and drinks. Being able to have small tastes of more discretionary foods, more often can be better than a large serve only very occasionally.

Eat slowly, thinking about how a food looks, smells, tastes and feels in our mouth.

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Other resources: BBCBest health magazine

Why Can’t I Just Stop Eating No Matter How Hard I Try?

Why Can’t I Just Stop Eating No Matter How Hard I Try?

Why Can’t I Just Stop Eating No Matter How Hard I Try?
Why Can’t I Just Stop Eating No Matter How Hard I Try?

 Why Can’t I Just Stop Eating No Matter How Hard I Try?

There is a saying that is often tossed around in fat loss circles. “What you eat in private, you wear in public.” Personal trainers use this quote to death trying to scare their female clients into eating less and eating right. Yet, this is one of those things that are easier said than done.

All too many women know the temptations that they get assaulted by on a daily basis. They’re trying to be on a steamed broccoli and asparagus diet but the body is screaming for cheesecake and ice-cream.

They try to cut down their meal portions and frequency but their stomachs keep growling for more food than an ill-tempered bear. So the question is… Why is it so difficult?

There are a few reasons for this.

One mistake that many women make when trying to lose weight is that they do too much too soon. From a diet that is full of comfort foods such as chocolate and chips they try to switch to a wholesome diet of lean chicken breast and steamed veggies. They do this overnight.

You can’t go from zero to hero in a day. Or in this case, heroine.

The body does not work that way. You need to make small changes over time. If you’re eating potato chips in front of the TV daily, then you should try and cut that out first. Eliminate the bad habits in small, measured. Inch by inch, life’s a cinch. Yard by yard, life is hard.

If you try to do too much too soon, compliance with your new, self-imposed strict rules will be an insurmountable task. You have set yourself up for a fall. You will then give in to temptation and start wondering why you just can’t stop eating all the junk food.

Your goal should be to stop eating foods that are detrimental to your health. You shouldn’t aim to stop eating to the point where you’re anorexic. That is not a situation you want to be in and in most cases it occurs because of overly stringent rules.

Another reason it may seem difficult to stick by your diet is because you have made it difficult. You’re probably scratching your head and thinking, “Whaat?!”

The fact of the matter is that most people have been on a bad diet for years. It is a habit that is ingrained deeply. If you’re overweight, you most probably have the habit of indulging in foods and eating practices that are questionable. That is not shameful despite what society says.

You just have bad eating habits. There is good news and bad news here. The good news is that you can replace bad habits with good ones. The bad news is that it will take time and conscientious effort. You will face some form of inertia and resistance.

The human body does not like change. It will resist and you will find yourself craving for foods that you know you should avoid. If you suddenly change your diet overnight, you are going to find it immensely challenging. So what do you do?

You give in to temptation a little. If you are craving chocolate, go ahead and get a bar, cut a small piece and eat that. Throw the rest in the trash bin immediately so that you can’t go back and eat it.

Do not put it in the refrigerator for your spouse to finish it up later. In most cases, it’ll probably be you who finishes it. Will power is overrated.

The key to slowly cutting down your appetite and cravings will be to take baby steps and make small, consistent progress. Give in to temptations a little but don’t indulge to the point you’re almost in a sugar induced coma.

Exercise moderation and good sense with your goals. In due time, you will notice your cravings diminish and you’ll reach your goal of eating right and in proportions that will support your goal of a slim, healthy body.

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Chakra Work to Boost Passion and Intimacy

Boost Passion and Intimacy

Boost Passion and Intimacy
Boost Passion and Intimacy

Chakra Work to Boost Passion and Intimacy

If you are longing for more passion and intimacy in your life, there are a number of ways to balance and stimulate your chakras in order to achieve your goals.

The chakras are energy vortexes that spin from front to back like a record on a turntable. Each chakra is the seat of powerful energies you can harness to effect changes in your life and improve your health and vitality.

Fitness guru Jack LaLanne lived to be 96, until he passed away from complications due to the flu. When he and his wife (94) were asked what the secret of their long life was, his reply was, “Great sex.” She agreed.

If your love life has only been so-so, it is time to revitalize yourself through chakra work.

Balancing your root chakra will stabilize your energy so it is less chaotic. Once you are no longer crisis mode all the time, you will be less tightly wound. Stress is a killer to passion and intimacy.

Once this energy is balanced, you can move it up to the navel chakra, also known as the sex chakra. This is the seat of your passion, creativity, and procreation.  The energy from this chakra can transform your sex life if you are prepared to be open to its healing effects. Massage to the front and back can awaken the energy.

Boost Passion and Intimacy

Your solar plexus chakra is the seat of willpower. Move your energy up from the sex chakra to make the changes you wish in your life, including better relationships. This is also important because this is the last of the lower chakras. Therefore, if you want to get at the heart chakra, you need to get your energy through the solar plexus gateway.

As the name suggests, the heart chakra is the seat of love and compassion. Living with an open heart means harmony and balance. Unfortunately, many people have closed off heart chakras due to hurt and disappointment in past relationships.

Harness the power moved up from the solar plexus chakra to open up your heart to be more receptive to others. Think about unconditional love for all beings in the universe, not just your partner, family and friends.

Finally, pay attention to your throat chakra. If the heart chakra is all about connection, the throat is all about truthful communication, which is the cornerstone of any healthy relationship.

Work on these chakras and see what a difference it can make to your love life and overall health.

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