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Summer 2010
Healthy mind, healthy body
In a recent www.foodnut.com.au online poll, 35% of people indicated mental wellbeing had the greatest influence on their ability to adopt healthier eating habits. This factor outweighed physical activity (22% of voters), their environment (21%), social support and spirituality (both 11%). The results of this poll highlight how many of us recognize the importance a positive mindset has on the achievement of healthy eating habits. Read on for our dietitian’s top five tips for building and maintaining a healthy mindset…
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Positive thinking and optimism have been linked with better health and health outcomes, improving mental wellbeing, decreasing stress levels and increasing happiness. On the other hand, stress and depression may play a role in the development of serious health conditions such as disordered eating and obesity, diabetes and heart disease and infertility among women.
At FNA, experience with our clients shows that achieving health and wellbeing goals has more to do with the right attitude and being ready to make changes than it does with the changes themselves. |
Whether you’re working on losing or maintaining weight, choosing the right foods to manage diabetes or food intolerances, or implementing a suitable eating plan for optimal sports performance, you’ll need the right attitude to stay happy and healthy this New Year. Here are 5 pointers from our Accredited Practising Dietitians to get you on your way:
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Practise positive thinking: Before you go to bed each night ask yourself ‘what are 3 good things that happened to me today and what part did I play in them?’ You’ll have better dreams and wake up in a better mood. Do this for 3 weeks in a row, then 6 months down the track you’ll find your satisfaction with life increases.
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Set goals and visualize the end result: People who see their desired outcomes as attainable usually have more persistence and success in reaching them. Make sure your goals are SMARTER - specific, measurable, achievable, realistic, time-bound, evaluated and most importantly, rewarded!
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Identify roadblocks: Write a list of things standing in the way of you achieving your health goal, then brainstorm possible solutions that work for you - so the next time you feel like grabbing takeaway for dinner or skipping your walk at lunchtime, you will be able to confront and solve the problem!
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Get moving: Exercise can help turn negative thoughts around and can help reduce anxiety, improve self-esteem and lift your mood instantly. And there’s no better time of year than now to get outdoors and take in the Summer sun and fresh air.
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Choose fresh, healthy foods: Recent studies show eating more processed foods could lead to a greater likelihood of developing depression in later life. With an abundance of fresh fruits and vegetables in season all throughout Summer, healthier eating can be easy and enjoyable. Plan your meals and snacks so you’re organized for the week ahead.
Keeping weight off this New Year: does diet composition matter?
It’s no secret - losing weight can be hard work! And after all the effort and sacrifice you made in 2009, your short term goal may be to keep the weight off over the festive season and into the New Year. Advice for weight maintenance does differ from the advice relevant for weight loss, and can make the difference between success and relapsing into old habits. And a recent Australian study has shown that when it comes to weight maintenance, it doesn’t matter if you eat a higher protein or higher carb diet - other factors make a bigger difference for keeping weight off in the long term.
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Eighty-four overweight or obese but otherwise healthy men and women were prescribed a low kilojoule weight loss plan to follow for three months, followed by either a moderately high protein or carbohydrate eating plan for the next twelve months. Meal plans, recipes and monthly follow-ups were included in the weight maintenance phase.
After the initial average weight loss of 16.5kg in the first phase, all study participants maintained an average weight loss of 14.5kg during the follow-up phase, with no significant differences between groups observed. So the protein or carbohydrate content of the diet had no effect on successful weight-loss maintenance - it was total kilojoule intakes that counted. |
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Dietary advice for weight maintenance can be as important as weight loss advice, and your Accredited Practising Dietitian at FNA is committed to you achieving your weight goal and sustaining this over the long term. Research shows some key success factors for maintaining weight loss include:
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Eating breakfast everyday
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Exercising regularly to keep your metabolism up
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Monitoring your progress as you go
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Including small amounts of your favourite foods - don’t deprive or binge
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Reminding yourself regularly of your great achievement!
Take-home message: It is important to consider weight loss as your initial goal, then aim to maintain your new lower weight on an ongoing basis. Regular monitoring and support from your FNA dietitian will help you not only achieve your goal, but stay there.
Source: American Journal of Clinical Nutrition, November 2009
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Additional references available on request |
