TOOLS and RESOURCES
Diet Diary / Food Journal
Journaling is a powerful tool to help you succeed in your health transformation journey.
I often ask my patients to make a note of everything they eat or drink for 2 weeks. Before we decide together what diet changes would be most practical and best for them.
How do you do a food journal?
Alongside a description of all food, drinks and snacks, make notes of how you feel during and after eating/drinking. It is astounding how much insight you can gain from simply being more aware of what goes into your system.
Many people tell me that by keeping a food journal, they realized how little water they drink during the day, or how much coffee they drink.
When we are forced to focus on what we eat and drink, and write everything down, we tend to eat less, and we eat better. In addition to becoming more conscious and aware of the types and volume of food we eat, keeping a written record of how that food makes us feel is remarkably useful. We can see patterns emerge that reveal food intolerances or even allergies.
How long should you keep a food journal?
2 weeks is usually enough time to give a lot of very helpful and applicable information that is specific to you, your body and your habits. You can see what your normal weekday food routine is like, as well as what happens on the weekends. Typically, weekdays are different to what happens over weekends, or during festivities.
Many of my patients continue to keep their food journals going for longer than just 2 weeks because they find it a very useful exercise that helps them monitor their nutritional intake as well as how their body responds to food. Do try it for yourself!
Download this template and record what you eat and drink as well as any symptoms. Identify food intolerances and poor eating habits. This is a great tool to help you monitor your diet intake and recognize ways you can improve.
Understanding Glycaemic Index and Glycaemic Load
When you understand Glycaemic Index and Glycaemic Load, you will be empowered to make healthier food choices and combine foods in a healthier way.
What is the Glycaemic Index (GI)?
The Glycaemic Index (GI) is a method of categorising foods according to their effect on blood sugar.
High GI foods are digested and absorbed rapidly and therefore have a rapid and dramatic effect on the blood glucose level, while low GI foods take longer to digest and be absorbed and therefore tend to raise the blood sugar more slowly and maintain it for longer.
The way in which the GI is measured is quite a finicky process, but in a nutshell… Foods are compared to glucose which has a GI of 100, which is the highest possible GI.
Foods are categorised as follows:
- High GI: 70-100
- Medium GI: 56-69
- Low GI: 55 or less
Naturally, foods with lower GI’s tend to keep energy levels stable for longer and will keep you feeling fuller for longer. Low GI foods do not cause large fluctuations in blood sugar levels. This is especially helpful in people with diabetes but is also beneficial to everyone who wants to prevent the feelings of fatigue and drowsiness that seem to set in an hour or so after eating a sugar-rich meal.
What is Glycaemic Load (GL)?
Glycaemic Load (GL) is a measure which considers both the Glycaemic index of a food as well as the total carbohydrate content (amount you would eat at a time) – both of which have a significant effect on blood sugar levels.
Glycaemic Load (GL) = Glycaemic index (GI) multiplied by Carbohydrate content in grams (g) divided by 100.
Your blood sugar level will rise rapidly after a meal with a high GL. It is better to choose foods that are both low GI and low GL where possible to encourage stable blood sugar and sustained energy release throughout the day – these foods are generally called ‘low carbohydrate-density foods’.
What this means, is that they contain less sugar-releasing carbohydrate per gram than other foods. A diet that is rich in low carbohydrate-density foods will promote weight loss and have numerous health benefits like blood sugar control, improved hormone balance and even longevity.
If you are the type of person who likes to measure things and work with numbers – aim for a total daily GL of 100 or less. This means that if you have 3 meals a day, the GL of each meal should be no more than 30.
Choosing foods based on GI and GL:
A colour-coded system is used by dieticians and nutritionists when explaining GI and GL. This is a useful classification because it helps you remember that particular foods are RED and therefore should be AVOIDED.
You will however notice that there are some decent, healthy foods in the yellow column... some of these foods may have a high-GI, like certain fruits, but they contain water and fibre, which means their GL is relatively low. You can certainly enjoy these foods, but just be careful of portion size.
You will also notice that some foods, which you might have considered quite healthy (like a dried-fruit health bar) are actually high-GL.
It is always important to READ FOOD LABELS, and look carefully at the sugar content of foods. Try to stick to LESS THAN 10g sugar/100g of any food you buy - that way you can be assured you will be eating low-carbohydrate-density foods.
What affects GI and GL?
The GI of a food is measured for each specific food as if it were eaten on its own.
However, we rarely eat meals comprised of only one food. Instead, we eat foods in combinations. You must understand that the GI of the WHOLE meal or snack is more important than the GI of each food item in isolation.
You don’t NEED to avoid high-GI foods, but it is advisable to eat smaller quantities of these foods. High-GI foods are not always unhealthy. And low-GI foods are not always healthy. Remember to think of the additional nutritional value and benefit your body will derive from eating the foods you choose.
Combining low-GI foods (vegetables, fruits, proteins) with higher-GI foods will reduce the overall GI (and GL) of your meal.
The GI of your meal can be affected by numerous factors:
Ripeness of fruit and vegetables: As fresh produce ripens, more natural sugars form and the GI of the fruit or vegetable will increase.
Processing, preparation and cooking methods: Juicing or blending increases the GI as fibre is removed or broken down. Heating starches, and then allowing them to cool completely lowers GI through the formation of stronger chemical bonds between starch molecules.
Fat content: Adding any fat to your food lowers the overall GI. That’s why chocolate has a low GI despite a relatively high sugar content.
Protein content: Protein takes longer to digest and requires a lot more digestive effort than any of the other food groups. Adding protein to your meal will reduce the overall GI.
Try to include more low-GI foods whenever possible because these foods tend to keep you feeling fuller for longer, and generally contain more beneficial nutrients.
Below is a table showing GI and GL of many common foods and drinks:
Note: * Alcoholic beverages do contain carbohydrates but to accurately measure the glycaemic index and glycaemic load, subjects would need to consume a significant volume of these beverages, which means the amount of alcohol they would need to drink would be considered unsafe so we don’t have accurate GI or GL estimates for these drinks.
** All animal proteins like meat, poultry and eggs, fish and seafood do not contain significant amounts of carbohydrates and therefore do not have any effect on blood glucose. They are therefore generally not present on GI or GL tables.
Seed Cycling Instructions
Seed cycling is a growing trend that makes use of phyto-chemicals found in seeds to balance hormones naturally.
How does it work?
Different seeds contain different phyto-chemicals (plant-based molecules that can affect how your body works). Eating certain seeds at particular times of the month can affect the balance of estrogen and progesterone.
Flax seeds: Contain phyto-estrogens which have a similar effect to naturally produced estrogen
Pumpkin seeds: High in Zinc which boosts natural estrogen production
Sunflower seeds: High in Vitamin E which boosts progesterone production
Sesame seeds: Contain lignans which reduces estrogen production
What are the benefits?
Seed cycling can potentially improve symptoms associated with hormonally-driven conditions:
- Irregular menstrual cycles
- Poly-cystic ovaries and PCOS
- Acne
- Endometriosis
- Infertility
- Menopause
- Breast tenderness or fibro-cystic breast disease
Is seed cycling safe?
There is absolutely no risk or potential harm in seed-cycling. Eating different seeds at different times has no negative side-effects.
How do I start seed cycling?
If you have a menstrual cycle that is fairly predictable:
Eat 1 tablespoon flax seeds + 1 tablespoon pumpkin seeds each day during the first half of your cycle (Day 1-13)
Eat 1 tablespoon sunflower seeds + 1 tablespoon sesame seeds each day during the second half of your cycle (Day 14-28)
If you are menopausal or you do not have regular or predictable periods, then follow the lunar calendar and start with the new moon.
Here are some ways to introduce more seeds in your diet:
- Enjoy seed crackers instead of bread or normal crackers
- Add seeds to salads for a crunchy texture boost
- Sprinkle seeds over your veggies or soup
- Add seeds to your breakfast cereal / granola
- Add seeds to your smoothies
How to Grow Your Own Sprouts
Sprouts are fantastic in stir-fry dishes, salads, and even as a standalone snack
When you sprout a grain or seed, you unlock a massive nutrient bank - all the energy, vitamins and minerals a plant needs to germinate and grow are available to your body when you eat a sprout.
The nutrients are more easily digested and absorbed than when you eat the seed, bean or grain. And, sprouts are super easy and cheap to make at home!
WHAT YOU WILL NEED:
Sprouting Jar: You can use either a large plastic or glass jar with a wide lid. You will need to make tiny holes either in the base of the jar (if it is plastic) or in the lid for drainage and ventilation. These holes must be smaller than the smallest seed you plan to sprout.
Alternatively, you can replace the lid of any big jar with some cheesecloth, holding it in place with a rubber band.
Grains, beans or seeds that you want to sprout: You can really sprout anything that is edible… Alfalfa, radish, broccoli, spelt, quinoa, mung beans, lentils, chickpeas... the list goes on!
Water: Preferably filtered. Depending on where you live and what the municipal water supply is like, you might want to use spring water.
Time: Depending on the type of seed, bean or grain, sprouting may take up to a week - so do plan ahead.
HOW TO SPROUT:
Day 1: Place a small amount (two tablespoons of seeds or a half cup of beans/legumes) in your sprouting jar, and cover with three times as much water. If your jar is small, start with a smaller volume of seeds until you figure out how much your jar can hold. Let soak overnight.
Day 2: Drain the water by pouring it through your strainer lid (or cheesecloth) and rinse the seeds or beans thoroughly with clean water and drain well. Replace the lid/cheesecloth and leave your jar in a warm dark place overnight.
Day 3: Repeat the draining, rinsing and draining process in the morning and evening. Lay the jar on it's side to allow the sprouts more room to grow.
Day 4-7: Once your sprouts are large (three days or so for small seeds, about 5 days for bulky legumes), place them in the sun for a day. After a day in the sun, your sprouts will be ready to enjoy!
You can store home-made sprouts for up to a week in a vented container in the refrigerator.
Guide to Sweeteners
People always ask whether it is best to avoid sweeteners.
And strictly speaking the answer is ‘Yes’ because all sweeteners whether we are referring to sugar or honey or xylitol or stevia trigger certain neural pathways that stimulate the release of insulin and certain neurotransmitters in the brain.
As humans, we are conditioned to crave and enjoy sweet things, and this is imprinted in our physiology, so anything sweet will make you want to eat more.
NUTRITIVE SWEETENERS
Sugars all contain calories and all stimulate the release of insulin. Try to reduce your sugar intake if possible. Unprocessed sugars like honey and maple syrup are better choices than refined table sugar.
- Sucrose: A carbohydrate found in table sugar, raw sugar, cane sugar, brown sugar, powdered sugar and molasses. This is the most used sweetener and is composed of 50% glucose and 50% fructose.
- Fructose (fruit sugar): Sugar found in many plants. It is sweeter than sucrose. It is easily converted to fat, and even though you would use less in your recipe, it is not a good substitute for sucrose.
- Glucose: Also known as Dextrose. This is the sugar our cells use most readily for energy.
- Corn Sugar: Derived from cornstarch and is high in glucose.
- High Fructose Corn Syrup: HFCS is a mixture of glucose and fructose and is sweeter than sucrose. Found in soft drinks and processed foods. The WORST sugar to consume from the perspective of weight gain! HFCS is associated with obesity, diabetes and fatty liver. If you see HFCS on any food label, try to find a better alternative.
- Maltose: Found in malt, beer and ales. It is formed from 2 glucose molecules.
- Honey: Is 35% glucose and 40% fructose. Similar sweetness to sucrose. But natural unprocessed honey is a healthy alternative, although calorie content is the same as normal table sugar.
- Maple syrup: An unrefined, lower-GI alternative to sugar that has similar sweetness but additional benefits like antioxidants and trace elements like Zinc and Manganese.
Sugar alcohols are much lower in calories because they are produced by fermenting sugar. They have a lesser effect on blood sugar levels.
- Sorbitol: Derived from fermenting glucose. 60% as sweet as sucrose. Causes gastrointestinal side-effects if eaten in large quantities.
- Erythritol: Also made from glucose. Glycaemic index = 0! About 70% as sweet as sucrose. It has a cooling effect but no after-taste and works well in most cooking and baking. You will need a slightly larger volume of erythritol to achieve the same sweetness as sugar. Some people may experience bloating and abdominal cramping, even loose stools if they eat a lot of erythritol.
- Xylitol: From xylose, xylitol is 100% as sweet as sucrose. You can replace sugar in exactly the same quantity in most recipes. Xylitol has a GI of 13, and has a minimal effect on blood glucose. Xylitol has no after-taste but can also cause stomach irritation if eaten in large quantities. Xylitol prevents against dental decay and is often used in chewing gum. It is however TOXIC to dogs and cats - so don’t let your pets eat anything cooked using Xylitol!
- Mannitol: Derived from mannose, mannitol is about 70% as sweet as sucrose.
NON-NUTRITIVE SWEETENERS
Artificial sweeteners contain negligible calories and do not affect blood glucose levels. They are generally much sweeter than sucrose and can be used in small amounts. Unfortunately, not all artificial sweeteners are heat stable, so some are unsuitable for cooking or baking.
- Saccharin: Has been used since the late 1800s as a popular sweetener. It is around 300 times as sweet as sucrose, which is why it is only used in very small quantities. There were concerns about the safety of Saccharin as some older animal studies showed an association between high-intake of Saccharin and bladder cancer. However, there is no evidence of harm in humans and it is safe to consume up to 1g daily.
- Acesulfame-K (The K stands for Potassium) is 200 times as sweet as sucrose and is often added to dry mixes for sugar-free gelatins, desserts and drinks, and can also be used in baked goods. There are no clinical trials to show that Acesulfame-K is harmful.
- Aspartame: Also 200 times sweeter than sucrose. Unlike Acesulfame, it is not stable in heat or for long periods in liquid form, and is therefore not used in cooking. You will see it used in many ‘Diet’ sodas and sugar-free drinks.
- Sucralose: Is about 600 times sweeter than sugar and is heat-stable, meaning it is good for use in baked goods and cooking. Research shows it has no effect on blood sugar and is deemed safe for use in all age populations, including pregnant women and children.
- Cyclamate: Is 30 times sweeter than sucrose. It is soluble in liquids and because it is stable in heat and cold, it has a long shelf life. Although cyclamate is currently banned in the United States due to several old studies linking its use with an increased cancer risk, it has been used safely and with no restriction in Europe. A petition for its reapproval has been submitted to the US Food and Drug Administration (FDA). New scientific evidence demonstrates and supports the safety of cyclamate for human consumption.
- Stevia: Stevia is actually a natural non-nutritive sweetener. Extracted from the leaves of the Stevia plant, it is about 150 times sweeter than sugar. It has numerous health benefits - it has an anti-diabetic effect and contains anti-oxidants. This is a particularly good option if you are wanting to benefit from intermittent fasting as it has very little effect on Insulin release. However, Stevia has a bitter after-taste and may cause headaches.
- Monk Fruit: Monk fruit extract is another natural non-nutritive sweetener. It is about 250 times sweeter than sugar and has no after-taste, but it is quite expensive and sometimes difficult to find.
Artificial sweeteners can be used in cooking and baking to achieve almost exactly the same flavour and texture results as when you use sugar. However, it is important to know how to convert from sugar to whichever sweetener you wish to use. Most commercially available sugar substitutes are blended so that they can be used in a 1:1 ratio to replace sugar in recipes - for example sucralose might be mixed with erythritol so you can use 1 teaspoon of the sweetener to replace 1 teaspoon of sugar.
However, it is a good idea to check on the package what the manufacturer recommends as the appropriate conversion factor.
Our favourite sweeteners for use in cooking and baking are: sucralose, xylitol and stevia. And, of course... honey and maple syrup can be used instead of sugar, but remember these do contain calories and they affect blood sugar and insulin. You will need to experiment a little - test to see which sweetener you like the best and try it out using your favourite recipes.
Sleep Hygiene
Getting enough good quality restorative sleep not only helps you feel great with a sharp mind and good energy, it is essential for health and longevity. I have created a guide to achieving excellent sleep so you can enjoy optimal wellness and vitality now and for the future.
How Did You Sleep Last Night?
If you woke up feeling like you could crawl right back into bed, you're not alone. Whether it was a late night, tossing and turning, or waking up multiple times, poor sleep can leave you drained, foggy, and moody. But here's the good news: better sleep is absolutely within your reach, and this guide will show you how to get there, naturally and sustainably. We’re going to explore how sleep works, what disrupts it, and the real-life strategies that help your body and brain recharge every night. Think of this as your personalised sleep
toolkit that helps you get deeper, more restful sleep so you can feel better, think clearer, and show up for life with energy and optimal vitality.
Why Sleep Matters More Than You Think
Getting enough high-quality sleep isn't just about waking up feeling refreshed... It's crucial for nearly every system in your body. When you consistently sleep poorly or too little, your body doesn’t get the time it needs to restore itself.
Subscribe now and you will receive a free, downloadable guide to Sleep: it’s a super power!
In addition you will regularly receive evidence-based, lifestyle medicine content directly. Relatable and easy to understand, these newsletters will encourage you and gently guide you towards a healthier, happier you! Should you wish, you can unsubscribe at any time.
Positive Psychology
Tips to improve your mood
Conventional psychology treats mental health problems like depression, anxiety and disorders of thought. Usually, you start by figuring out the source of your distress or dysfunction and then do a lot of work to process and reduce the effects.
Positive psychology takes a different approach. You focus on strengths and good things in your life to optimize how you feel and promote more positive thinking and confidence. Essentially you ‘build what’s strong’ instead of ‘fixing what’s wrong’.
For many people, this approach is more helpful. Often, psychological symptoms will improve more quickly.
Okay, critics argue that you are not developing coping strategies or becoming more resilient by shifting your focus away from your stressors, but if you feel better and more optimistic, perhaps you could tackle those stressors with less difficulty.
Here are 4 practical strategies used in Positive Psychology that you can use to feel happier and more enthusiastic for life:
- 3 Good things: At the end of each day, write down 3 good things that happened to you. This exercise makes you reflect on the positive things that happened in your day and promotes gratitude. We know that gratitude is associated with less depression, anxiety and but also longevity.
- Share good news: If something good has happened to you (even if it’s something small), share this with people close to you. If you spread good news and joy, it will reflect back on you.
- ‘Satisfice’: The word ‘satisfice’ comes from ‘satisfaction’ and ‘suffice’. Most of us seek perfection in what we do, which causes stress. Using the principle of ‘satisfice’, you complete your tasks to a satisfactory level but not to perfection. You will see that you can be more productive, and it will become easier to accept good (if not perfect) results.
- Focus on strengths: Most of us are conditioned to work on our weaknesses. If my handwriting is untidy, the natural assumption is that I should spend time and effort correcting it, but ultimately neat handwriting will not change my effectiveness in my job or life.
Focusing time and effort on strengths rather than shortcomings brings far greater reward. If you have a natural talent and passion for something, then spend more time doing that. It will make you happy and you will feel more accomplished because the outcome will be far more meaningful to you.
Medical Screening Guidelines
Medical screening is the process by which we actively look for evidence of illness or disease BEFORE signs or symptoms become obvious.
Examples of medical screening include:
- Testing blood pressure at every doctors’ visit
- Doing routine cervical smear tests to check for early cervical cancer cells
- Routine breast examinations and mammograms to detect breast cancer
- Having routine skin checks for pre-cancerous or cancerous moles
What medical screening is recommended?
The type of medical screening you need is based on your age, family history, medical history, lifestyle habits and personal health risks.
However, there are certain tests that are recommended for all men and women once they reach age fifty.
- Men over 50
Annual medical check-up including:
- Review of personal medical history, medications, and supplements
- Physical examination
- Blood pressure
- Biometrics: Height, weight, waist circumference
- Resting and stress ECG
- Urine examination / dip-stick test
- Prostate examination
- Skin check
Blood tests:
- Full blood count
- Liver function tests
- Kidney function tests
- Vitamin D
- PSA (prostate specific antigen)
- Lipid profile
- Fasting glucose and HbA1C
- CRP (C-reactive protein)
- Testosterone
Other examinations:
- Stool test for occult blood (or colonoscopy)
- Eye exam including ocular pressure
- Dental examination
- Women over 50
Annual medical check-up including:
- Review of personal medical history, medications, and supplements
- Physical examination
- Blood pressure
- Biometrics: Height, weight, waist circumference
- Breast examination
- Resting and stress ECG
- Urine examination / dip-stick test
- Cervical / Pap smear test
- Skin check
Blood tests:
- Full blood count
- Liver function tests
- Kidney function tests
- Vitamin D
- Vitamin B12
- Ferritin / iron
- Lipid profile
- Fasting glucose and HbA1C
- CRP (C-reactive protein)
- Thyroid functions
Other examinations:
- Stool test for occult blood (or colonoscopy)
- Eye exam including ocular pressure
- Dental examination
- Bone density / dexa scan
- Breast imaging: ultrasound +/- mammogram
Please talk to your doctor about medical screening and which tests and examinations are appropriate for you.
Healthy Plate Tool for Meal Planning
Do you know what a 'Healthy Plate' is?
A healthy plate contains all the important nutrients your body needs to thrive. If you can achieve a 'Healthy Plate' for most of your meals... not only will you lose weight, but you will feel fantastic too.
The first step to achieving a 'Healthy Plate' is to add more fresh vegetables at each meal. Try and cover 50% of your plate with veggies and you will be well on your way to having a 'Healthy Plate' and feeling great!.
Next, make sure you get enough protein. About 25% of what you eat each day should be protein. Fish, chicken, eggs, meat and dairy products are high in protein and good sources of vitamin B12. Plant-based proteins like tofu, edamame beans, lentils, dried beans and pulses, and quinoa are rich in minerals and healthy fibre.
Also, be sure to include some healthy fats: Olive oil, nuts and seeds, avocado, coconut and dark chocolate are all great sources of fat that keep you feeling fuller for longer and help you absorb certain vitamins (like vitamin A, D, K and E).
Guidelines for Progressive Intermittent Fasting
‘Doc, how should I start intermittent fasting if I’ve never done it before?’
I get this question quite often. The truth is that most people will suffer no serious health issue if they suddenly fast for 20-24 hours, even if they’ve never fasted before. However, the chance of feeling unwell or very hungry during the fast is much more likely.
If you are new to intermittent fasting, I would recommend starting low and going slow. That way, your body will gradually adjust to longer and longer periods of going without food. You will be much less likely to struggle with hunger, cravings, dizziness, headaches or mood changes associated with fasting if you get used to it over time.
Naturally, some people can adapt more quickly than others, but for anyone who wants to try intermittent fasting for the first time, here is the schedule I would suggest:
WEEK 1: 12-hour fast every day
For example: Stop eating at 18h30 and have your breakfast the next day at 06h30. Of course, you don’t have to wait for the clock to strike the precise moment to dig into your breakfast, but you get the idea. Have your normal meals and snacks within the 12-hour ‘eating window’ between 06h30 and 18h30.
WEEK 2: 2 days x 14/10 (aka Brunch fast), maintaining 12-hour fast on other days
Extend your fast by a couple of hours on a couple of days this week.
For example: Finish your dinner at 19h00 and have a ‘brunch’ at 09h00 the next day. Have lunch and dinner as usual if you feel hungry.
WEEK 3: 2 days x 16/8, maintaining 12-hour fast on other days
On 2 days this week, completely skip breakfast and eat at lunchtime.
For example: Finish your dinner at 19h00 and eat again the following day at around 13h00.
WEEK 4: 2 days x 18/6, maintaining 12-hour fast on other days
On 2 days this week, extend your fast to 18 hours if you can.
For instance: Finish your dinner at 18h30. The next day, break your fast at 13h30.
WEEK 5: 3 days x 18/6, maintaining 12-hour fast on other days
This week: fast for 18 hours on 3 days to help your body adjust to more frequent longer fasts. Fasting for 18 hours or longer helps your brain and muscle tissues adapt to using ketones for energy.
WEEK 6: 2 days x 18/6, 1 day x 20/4, maintaining 12-hour fast on other days
This week: Maintain an 18-hour fast on 2 days. And then do a 20-hour fast on another day.
An example of a 20-hour fast: Finish your dinner around 19h00. Skip breakfast the next day. Skip lunch as well and break your fast around 15h00. You can have a full meal at this time and a lighter meal at dinner, or a protein- and fat-based snack now to satisfy your hunger and maintain ketosis, then your full dinner later.
WEEK 7: 2 x 18/6, 1 day x 24-hour fast, maintaining 12-hour fast on other days
This week:
Fast for 18 hours on 2 days. Then try a 24-hour fast on another day.
An example of a 24-hour fast: Finish dinner at 18h00. Skip breakfast and lunch the next day. And break your fast at 18h00. You would have fasted for a full 24 hours.
Remember: When you break your fast (especially after longer fasts), include plenty of vegetables, some protein and healthy fats like olive oil, nuts and seeds, cheese, avocado and coconut to maintain ketosis. Avoid refined or fast-release carbohydrates like cereal, bread, pasta, noodles, potatoes or polenta as these will immediately trigger release of insulin and fat-storage mode.
If you want to benefit the most from intermittent fasting, make sure your ‘break-fast’ meal is healthy and nutritious. Have a look at the section on ‘Healthy Plate’ for more details on nutritious meal planning.
How to Read Food Labels
Do you know how to read a food label?
It can seem like quite a daunting task when you first look at a food label. There's A LOT of information packed into a very small space!
STEP 1: INGREDIENTS
The first thing to do is check the ingredients. They are generally listed in the order of their amount in the product, from greatest amount to smallest amount. So, I usually pay attention to the first 3 ingredients on the list because they make up the bulk of what I'm going to buy.
I avoid foods that list sugar or salt as one of the first 3 ingredients. I also avoid foods where I don't recognise the names of the ingredients. If you see long chemical names or strings of letters and numbers - these are usually additives / preservatives / colourants / stabilisers and unnatural compounds that are probably not good for you.
STEP 2: BAD STUFF
Be on the look-out for stuff you know you should limit like simple carbohydrates, sugars, salt and bad fats.
Here are a few tips:
Carbohydrates: Total carbohydrates should preferably not make up more than 50% of the food if you are planning to have a large serving. So... if carbs make up more than 50g in every 100g of the product... consider an alternative.
Sugar: Try not to buy products with more than 10g sugar per 100g. Unless the food is very healthful like fruit.
Fat: Fat is not bad! But, look for the type of fat in the food. AVOID foods that contain TRANS FATS at all costs. And try to limit foods that have higher amounts of saturated fat compared to unsaturated fat.
Sodium: Remember that your total daily sodium intake should ideally be around 2000mg or less... so try not to buy high-salt foods.
STEP 3: GOOD STUFF
Then, think about what BENEFIT you will get from eating the product you plan to buy. If it contains healthy ingredients like vegetables, unrefined grains, good-quality proteins and healthy fats... then you know your body will be glad you bought it.
All food that we eat should benefit us in some way. For the number of calories you are eating, you should get some protein, vitamins, minerals and fibre to make the calories worthwhile.
Fibre is probably of greatest importance... you should aim to get 40g or more fibre per day. Generally, high-fibre foods are also higher in minerals and healthful vitamins. So, if you get your daily quota of fibre… you are likely not going to lack essential vitamins.
STEP 4: SERVING SIZE
Look at the size of a serving: For most snack foods you will find the serving size to be much smaller than you expect... many people will happily guzzle an entire packet of crisps when the suggested serving size is 10-15 chips!
If the nutrition label displays information for a single serving and you eat the equivalent of 4 servings, then you naturally need to multiply all the nutritional values by a factor of 4. If the label shows totals for the whole pack and you eat 1/3 of the pack, then you divide by 3... you get the idea.
Make it a habit to read a couple of food labels each time you go to the store. You will become efficient and slick at analysing them, and you will get to know the products you buy often. Reading food labels empowers you with information to make better food choices. If you buy healthy food, you will eat healthy food.
Physical Activity Guidelines
Breaking a sweat...
If you exert yourself sufficiently to break a sweat you are not only boosting your weight loss efforts but also conditioning your heart, blood vessels and lungs, and releasing happy hormones called endorphins that improve mood and sleep quality.
With regular exercise, you will change your body composition and the way your body uses energy. If you exercise regularly, you will increase your basal metabolic rate (BMR) - that means you will burn more calories even when you are sleeping or watching TV.
You will also:
- Reduce your risk of health complications like heart attack or stroke
- Control your weight and body composition
- Lower your blood pressure and cholesterol level
- Lower your risk of type 2 diabetes
- Lower your risk of certain cancers like colon cancer
- Improve the condition of your bones, muscles and joints and lower your risk of developing osteoporosis Reduce your risk of falls and injury
- Feel better in general – with more energy and a happier mood
- Feel more relaxed and enjoy better sleep
In recent years, exercise has been recognised as a form of medicine.
There are medical professionals who study for 4-6 years at university to become ‘exercise physiologists’. They are trained not only in general exercise for fitness and sports performance, but also in the use of exercise as a medicine to treat certain medical conditions. The beauty of exercise is that there are no negative side-effects.
Guidelines for physical activity:
- Any activity is better than none
- If you are inactive, start by doing some physical activity and increase frequency and duration over time
- Do something you like – you will not be able to incorporate an activity you hate into your regular routine
- Try not to sit for prolonged periods of time
- Be active on most (preferably all) days of the week
- Do a variety of different activities if you can:
- Cardiovascular exercise gets your heart beating and makes you break a sweat
- Strengthening exercises to condition your muscles
- Activities that challenge your balance
- Stretching to improve flexibility
- Try to accumulate 150 minutes of moderate-intensity exercise OR 75 minutes of vigorous intensity exercise per week.
- The more exercise you can do, the better.