NURTURING Creating the anti-resolution solution

Creating the anti-resolution solution


Nutrition advice
Judith McElhinney

THEY say the definition of insanity is doing the same thing over and over again and expecting different results. So why do so many of us do just that every time January rolls around?
If, like many, you’re already back on the biscuits you swore off just a couple of weeks ago, maybe it’s time to admit the need for a gentler approach to creating that better version of yourself.
If you want to lose weight, and keep it off in 2012, forget the fad diet, admit you’re unlikely to never again eat another custard cream, and instead focus on small changes you can easily make, and more importantly stick to, as the months fly by.
Below is a list of what I think of as the eating habits of slim people. But the benefits of following the guidelines below go beyond mere weight loss. The (non-fattening) icing on the cake, is that eating this way will also help you keep your cholesterol and blood pressure in check, feel less tired and more full of energy, and give your mood a boost, which let’s face it, we all could use in the rainy west!

• Take the time to taste, chew and eat slowly. The same meal eaten more slowly produces a lower insulin response (insulin encourages fat storage). Eating more slowly also gives your satiety hormones a chance to kick in, so your brain realises you’re full before it’s too late (remember how you felt after Christmas dinner? This is the opposite of that!).
• Swap white rice, bread and pasta for brown rice, quinoa and wholegrain bread or pasta. The additional fibre will slow down the release of sugar into the bloodstream, making you feel full quicker and helping to restore appetite-signalling hormones. And when plating up, follow this rule: one quarter of your plate is for protein (fish, chicken etc.), one quarter is for carbohydrate (rice, quinoa, pasta), and half of your plate is for vegetables or salad. Allow yourself an occasional serving of potatoes, but don’t have them every day.
• Have at least one daily serving of pulses – beans, lentils, hummous. These foods have a low glycaemic load (GL), are filling and promote healthy gut bacteria for a healthy immune system and digestive tract. For a healthy dinner, mix fresh mint and parsley into puy lentils and serve with a piece of grilled salmon and some steamed broccoli.
• Eat less red meat and more fish – focus on fatty fish like salmon, mackerel and trout. Aim for three or more servings a week.
• Limit your consumption of grains to no more than one serving per meal (less over time as you start to enjoy more vegetables and pulses which have a lower GL).
• Enjoy alcohol in moderation - no more than 1-2 drinks per day. Red wine is the best option for its antioxidant and heart-protective benefits.
• Drink more water. Alcohol, tea and coffee all have a dehydrating effect on the body, and DO NOT count as water intake. 1-2 litres a day helps your body to flush out toxins that can otherwise inhibit weight loss.

Judith McElhinney is a nutritional therapist based in Westport. She can be contacted at 087 2615150 or at living@mayonews.ie. For more details, visit www.thefoodcoachonline.com.