Challenge Tip #8 - This one's for you, sugar... ;)

Sugar. The sweet temptress that loves to thwart our weight loss attempts. So pleasant, so seemingly innocuous...how could something so sweet be so mean? Let's find out more about this mischievous madam..


1. As you probably know, we have a part of our tongue that responds specifically to sweetness. Evolutionarily, we have evolved to respond preferentially to sweet foods, in the event that food is scarce and we need the energy. Therefore, when we taste it, a pleasure centre in the brain lights up and treats us with reward neurotransmitters like dopamine.

2. Our body burns glucose preferentially. Therefore, if you've got an overload of glucose in your system, your body won't be burning off fat.

3. We live in an environment where very high sugar foods are available, delicious, abundant, and even sold to us seductively by advertisements. Companies also add way more sugar into their products than necessary so we keep coming back for more!


You can see that the above 3 points paint a picture of challenge for those trying to lose weight, or even maintain good health. Here's some things you can do to keep a check on this sweet thing.

- Cut out sugar in your tea and coffee (I used to have 2 and now have none - trust me, your taste buds will get used to it in no time)

- Look for products with no added sugar. Particularly in products that are fruit based - they're sweet enough as it is! This jam for example is excellent:

- Have low sugar snacks. Either make your own muffins etc and use half the amount of sugar (and make sure it's raw sugar, or even honey), or check the nutrition info on your snack. If it's more than 10% RDI of sugar, put it down!

- DRINKS are the biggest pusher of sugar around. Soft drinks, alcohol, even "healthy" drinks can contain a heap of sugar. Try to cut out soft drink altogether, and replace with soda and lime (it's pretty much the same thing!). With alcohol, sip it slowly, alternate with soda water, and try to resist unless you really really want some.

By being more conscious and aware of how much sugar you consume, you can kick your weight loss into gear! Sweeeeet!!!

x

Challenge Tip #7 - Doin' Lapse

Exam time. That twice a year onset of cabin fever, delirium, stress and constant grazing (sounds like that KD Lang song!). So, although I think I performed well academically, I had a lapse with my eating habits. Allow me to explain.

With behaviour change (usually used in terms of addictive behaviour/substance use, but can just as easily apply here), there will be times when we have a little slip up. This is called a lapse. As long as it's only rarely, and is followed by returning to your good behaviour, this is ok.

A relapse, meaning "who falls again", is when you return to previous bad habits. This is often why some of us fail to get our weight-loss plans off the ground.

So, during the study week, I kept getting up out of my chair to make a billion cups of tea, usually with some kind of snack. I was eating as a distraction technique. It's really important that you're aware of bad habits sneaking back in. Before you eat, stop and ask yourself "Am I really hungry?". If not, get back to what you were doing, or find another distraction. I am now back on track, and I just went for a lovely big run and soaked up some sun. And I feel amazing again.

Don't let your lapse become a relapse. Keep up the good work!

Challenge Tip #6 - That's no how you make porridge

For some weird reason, throughout childhood, adolescence and my adult life, I seemed to have missed the porridge train. I think I tried the 'delicious' combination of oats and water when I was a child and thought "this is shit, I want nothing to do with this poor man's food". Fast forward to Winter 2011, which feels colder than previous years (?), and my flatmate taught me how to make this gorgeous winter warmer the gourmet way. The good thing is it fills you up for ages, it's wholegrain, low fat and a great way to get a serve of fruit in.

Apple, date and cinnamon porridge (serves 2)

Put in a microwave safe jug/bowl:
- 1 cup rolled oats
- 1 chopped apple
- 1 handful chopped dates
- a good shake of cinnamon
- 1 generous splash of apple juice
- 1 generous splash of milk
Stir. Add water until the liquid is covering the mixture by about an inch.
Microwave for about 3 mins (keep checking and stirring) until soft and goopy

This is one of those wonderful "chuck in whatever's in your fridge" type recipes. Substitute the apples for pears, the dates for sultanas, the apple juice for orange (or just use water and milk) - this recipe is just a guide. Make it how YOU want. Aye, it's delicious.

Challenge Tip #5 - Hips Don't Lie!

Hey everyone! Well, week 1 of the challenge is over, and we're into the brave new world of week 2. How are you finding it? Have you noticed when your struggling times are, and when you're doing well?

I seem to be on struggle street when I visit my parents place. I seem to regress back to adolescence where I would try to alleviate my boredom by hanging out at the fridge. It's funny how different environments can change your behaviour, and it's easy for this to slip by unnoticed! I now know that if I go to stay at mum and dad's, I need to keep an eye on this.

So, how are you measuring your progress towards your goal? Is it something quantitative, like the scales or a tape measure, or qualitative like feeling healthier? Regardless, try to measure it somehow every week. A tape measure is better because you can stay a similar weight but convert your fat to muscle which tightens it all up. But you'll be able to feel this in your clothes anyway.

Measuring steps in the right direction is a great positive reinforcer for the fabulous work you're doing (and, a little flag if you're not doing enough!). Remember, if it's weight you're trying to lose, this will fluctuate, so minimise this by weighing yourself first thing in the morning without clothes. And, unlike Australia's Biggest Loser when they all lose a billion kilos every week, we're going for a lifestyle change so weight loss will be slow-ish (which is preferable - nobody wants those mountains of floppy skin!). So applaud any loss, because every bit counts. Last week I lost a little under a kilo. Bring on week 2.

Challenge Tip #4 - The Great Brekkie Blowout..

I used to be, and still am to an extent, completely freako about breakfasts. Like, if I felt like eggs benedict, I would trawl the blogs to find out where in my city (or wherever I was) did the best, and would drive across town if necessary for that perfect hollandaise. Unfortunately, if you're trying to lose weight (or just be more healthy), a big, greasy breakfast on the weekend can so quickly undo some of the excellent work you've done through the week.

But - all is not lost! There are plenty of ways to have delicious breakfasts without the blowout.

For example - poach an egg in water and white vinegar (see my protein post for further instructions), and pop it on a piece of toasted sourdough with avocado and a slice of ham, and you're on the train to Yumtown.

Make Saturday morning look like this:
(my brek last Sat!)

...and not this.

Cafes will have healthier options too. We are our choices.

Happy weekend! :)

Challenge Tip #3 - What's For Dinner, Google?

Open cupboard. Nothing much there. Find box of couscous (so good they named it twice). Feel underwhelmed at impending disaster dinner. Google couscous. Find amazing Roast Vegetable Couscous recipe. Roast all the tired looking vegetables from the crisper (easy on the oil). Add lemon, garlic, herbs and balsamic. Sigh with delight at every mouthful. Dinner = healthy, easy and yummy. Success.

Never, ever, underestimate the power of google. Happy cooking!

Challenge Tip #2 - Hear Me Raw!

To get all the nutritional goodness out of what we eat, we should try and eat foods in their most natural form. Don't f with Mother Nature, she knows what she's doing. That means wholemeal bread, raw nuts and raw sugar (and try and wean yourself off sugar in tea/coffee - I did and you'll be surprised how quickly your taste buds get used to it). You just get more bang for your buck, feel fuller for longer, your digestive system loves it... the positives go on and on.

Also, learn how to make some of the things you buy at the supermarket. From salad dressing, to banana bread, to dips and soups - it's all really easy once you've had a bit of practise, and you can control how much oil/butter etc goes in, and it's free of nasty preservatives and fake colour and flavour. Plus you get showered with compliments... "you MADE this? Wow!!" (normally followed with a backhanded compliment like "Mads - I didn't know you could COOK!"). .

Eating food that has had minimal human (or machine) intervention will make you feel amazing, and is really good for you. Give it a go.

(PS If you're looking for a snack to replace the nasties that you kicked to the kerb in the kitchen makeover, get a nice raw Trail Mix with lots of seeds. Someone once told me that seeds are the street sweepers of your body. Sorry if that's a gross visual but it made me want to eat them. Don't go overboard because the nuts are quite fatty, just one handful twice per day should be enough to keep you going between meals).