Tag Archives: diet

The missing ingredient you can’t buy

What should I eat Australia?

During the week I attended a debate with 6 of the leading nutrition experts in the country, see panel below. One of the learning’s I took away from this which was by the least qualified of the panel – the humble hippie nutritionist Lola Berry. Lola brought up that she has found the missing ingredient from most people’s food is not protein, carbs or fats, it’s the invisible ingredient – happiness.

If you are going to get anxious, stress out or regret what you’re about to eat – don’t eat it, don’t even put yourself in that situation.

This means don’t go to the pub if you’re going to feel like you’re missing out on fun when everyone else is drinking booze. Either go and have fun drinking water or don’t go at all.

The worst thing you can do is put yourself in a situation where you know you’re going to break, regret it the next day and then berate yourself and get depressed for the rest of the week.

This is the same with any treats consumed in excess such as biscuits or in my case ice cream. I don’t buy ice cream or any processed sweets because as a wise man once told me ‘Once you’ve bought it, you’ve already decided to eat it’.

I know myself and know that ice cream will be inhaled that Friday night no matter how strong my will power, so I simply choose not to buy it and occasionally enjoy ice cream when I go out.

To prevent ill-health, weight gain or feeling depressed work out your patterns of self-sabotage and then find practical yet still enjoyable ways to avoid them, as stressing yourself over a food or drink, which might not be that bad for you in the first place, will cause it to become bad due to your negative emotional state.

So enjoy your food and your treats without any guilt or stress and that will help you make better food choices and prevent the physical and emotional hangover.

The panel included Food blogger Sarah Wilson (IQS), Dr Catherine Itsiopoulos, Lola Berry, Dr Sue Shepherd (Developed the Low-FODMAPS diet), Professor Kerryn Phelps and author David Gillespie. 

#wsieaustralia

 

How to win the war on weight loss in Winter

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During the week I attended yet another presentation on the Low Carbohydrate High Fat diet (LCHF), held at the University of Sydney, Camperdown.

The 4-hour presentation included scientists, researchers, elite coaches and even a dietician (shock horror). Their presentations were on the long-term findings when both elite athletes and everyday people were placed on the LCHF diet.

To save you the technical mumbo jumbo and boring you with all the studies, here are the main findings.

How Carbs lead to weight gain

  1. Large amounts of Insulin are produced in response to alcohol, sugar and starches entering your bloodstream.
  1. Insulin is produced by your pancreas and is a fat storing hormone.
  1. When you restrict the amount of sugar and starches that you eat, the levels of sugar in your blood begins to stabilise and your need for insulin to remove the sugar from your blood decreases.
  1. Once your insulin levels decrease your body begins to burn your stored fat supplies. This results in longer lasting energy and less fat stored on your body, particularly around your waist.

For many people this news is nothing new, however the next few points will help prevent you putting on that ‘Winter coat’ (nicer way of saying ‘Weight gain’) during the colder months.

Use Fat to make you thin

  1. Due to longer nights and shorter days most people eat themselves awake during Winter with warming comfort foods such as: Toast or croissants with melted cheese, hot chocolate, hot chips and so on. These, and many other Winter-warming foods cause insulin spikes and weight gain.
  1. By adding a good quality cream (such as the ones pictured above) you can squash your carbohydrate cravings dead in their tracks.
  1. Find a good-quality unhomogenised cream or Crème fraîche at your local farmers market or health food store. DO NOT use the standard supermarket creams that contain: Vegetable gums, skim milk, milk solids, maltodextrin, emulsifiers, stabilisers or numbers such as 415 or 407.

Where to use the cream

  1. Cream, or ideally Double cream can be added to certain soups, sauces and stews, I also LOVE it in my coffee.
  1. Crème Fraîche (which translates to ‘Fresh cream’) goes really well in place of yoghurt, sour cream, or even mayonnaise in most recipes.

        Why use Cream

Good quality fats from cream used in your coffee, meals or snacks has a multitude of benefits, including:

  1. Preventing an insulin spike from the caffeine or starchy pumpkin soup, thus improving weight loss.
  1. Adding loads of vital nutrients including the Fat-soluble vitamins A, D, E & K to help  your bones get strong and your skin stay elastic and healthy.
  1. Most importantly these delicious fats add loads of flavour and joy to your diet as well as keep big appetites (like mine) satisfied for hours without ANY carbohydrate cravings.

By learning a few fundamental truths about how the human body really functions, and not what you’ve been subconsciously programmed to believe by the food manufacturers and unethical diet programs, you can start using knowledge, instead of unreliable willpower to keep you lean and healthy for the rest of your life.

This means you can stop obsessing with counting calories, worrying about portion control and make food your BEST friend again, not your worst enemy.

About Tim Pittorino

I’ve been training and nutritional coaching for 20 years and over this time I’ve collected the highest nutrition qualifications from industry leaders Paul Chek, Charles Poliquin and Reed Davis. I’ve coached high profile people like Hollywood actor Hugh Grant, and Ms. Universe contestant Jesinta Campbell. Most importantly I’ve helped thousands of everyday people get healthier and lose weight without deprivation through the BBB system. And now you can have all my secrets to a lean, energized and healthy body.

How to beat chocolate cravings

Beautiful young caucasian woman eating chocolate

When you have a craving for anything it is usually a sign you’re just searching for a feeling, rather than the actual nutrients or calories in the food.

The difference between cravings and genuine appetite are cravings are: often emotional, you must have it NOW and you only crave 1 specific food e.g. Chocolate. If you are actually hungry then you will crave a greater variety of foods e.g. Steak & salad.

To take the most common example of ‘chocolate’ cravings, it is usually a hit of magnesium, sugar and serotonin you’re after, in which chocolate satisfies all 3…but if this becomes a habit then you’re likely to get a little softer around the edges.

If you’re soft enough or would like to lose some weight try satisfying these powerful cravings with brains instead of the unreliable will power.

  1. Magnesium: Have foods high in magnesium on hand, such as: A variety of nuts, leafy greens (with each meal) or even a magnesium supplement.
  2. Sugar: Fruit is the BEST form of natural sugar as it is sweet, from Mother Nature and has many other nutritional benefits.
  1. Serotonin: Aka the happy/relaxed hormone. Have a picture of your favourite people, holiday destination, youtube clip/song or relive a happy moment in your head. A 5-minute walk in the sunshine can also work wonders.

If all this fails and you just need a hit of chocolate the BBB app provides the BETTER and BEST version of every type and form of chocolate you can think of.

This way you can have your chocolate and lose weight too!

About Tim Pittorino

I’ve been training and nutritional coaching for 20 years and over this time I’ve collected the highest nutrition qualifications from industry leaders Paul Chek, Charles Poliquin and Reed Davis. I’ve coached high profile people like Hollywood actor Hugh Grant, and Ms. Universe contestant Jesinta Campbell. Most importantly I’ve helped thousands of everyday people get healthier and lose weight without deprivation through the BBB system. And now you can have all my secrets to a lean, energized and healthy body.