Published on the 11th Dec, 2018 by Azmina
Newsweek today published my comments on new research showing that weight maintenance tips and knowledge of how much exercise you need to do to work off Christmas food and drink, could prevent Christmas weight gain. The results showed that on average, participants in the comparison group gained some weight over Christmas but participants in the intervention group did not. Those in the intervention group ended the study weighing on average 0.49kg less than those in the comparison group.
My 5 take-outs from this study (more…)
Published on the 15th Jul, 2016 by Azmina
Paul: “I used to be starving just before mealtimes and so ended up overeating a lot. Since I started having snacks between meals even when I wasn’t hungry, I no longer feel ravenous at meal-times.”
Wise, planned snacks can be part of a balanced eating plan, whether you’re slimming or not. With GiP eating, low glycaemic snacks can be your best friends, as they help you to keep blood sugar steady in between meals.
What’s more, they can positively help you watch that waistline, since a feeling of fullness means you’re less likely to raid the fridge as soon as you drop your briefcase in the hallway. Good snacking means having a healthy relationship with all foods.
The Gi Plan actually forces you to have snacks. The book has a whole chapter devoted to snacks, but here are some examples of low-GiP alternative snacks.
||2 Rice cakes
|Walnut halves (half a dozen)
|2 Cream crackers
||2 Water biscuits
|Roasted peanuts 25g (half-pack)
||Crisps (small packet 25g)
|Chocolate chip Muffin, American style
|Fun size Snickers bar (19g)
||Milk chocolate (4 square pieces)
|1 Pitta bread
||1 Baguette (individual)
The Gi Plan is about enjoyment of food, and being mindful of what you’re eating. So, at a glance you can see from the above that 2 cream crackers “cost” you more GiPs than 2 oatcakes, so this might nudge you in the right direction – the oatcakes will be more slowly digested. What you also need to be aware of, however, is that certain foods may be lower in GiPs (take the muffin for example) but that doesn’t mean they’re necessarily a healthy food! Incidentally, the chocolate in this muffin helps to lower the GI, and the jam in the doughnut raises it; hence the swap idea.
The Comfort Cushion
Food only fills a physical hole, not an emotional need. If you become more aware of the underlying feeling that causes you to overeat, you are more able to make some changes by doing something different. You can regain control and experiment with new and healthier ways to meet this same need.
You may wish to keep a daily Food and Mood Diary (sample in the book) that will highlight the emotional need that causes you to reach for certain snacks, for example, boredom, stress, comfort, security or any other challenging feelings that you are striving to manage.
Remind yourself. ‘What would have to happen, that is within my control, for this need to be met in a healthy and functional way?’ Before you reach for solace in that ‘naughty but nice food’, remind yourself if choosing this is taking you nearer to the ‘new’ you and if it isn’t, choose again!
Taken from the best-selling Gi Plan by Azmina Govindji & Nina Puddefoot
Published on the 12th Apr, 2015 by Azmina
Mindfulness helps you to achieve success…
You can only achieve your happy weight if you really want to! So, the very first step, is to make up your mind that this is what you really do want and then to take action that is likely to support you in getting the results. Patience, it is said, is a virtue. It took time to reach the weight that you are and it will take time to shed it, too. Tempting as they are, the quick-fixes that are on offer, can lull you into a false sense of security.
Think slim, see yourself at that ideal weight, feeling energetic, doing all the things and taking part in the activities that you would love to, with that increased sense of confidence, whilst enjoying your food as part of a new and healthy lifestyle. Just thinking about ‘going on a diet’ possibly conjures up food deprivation, preventing pleasurable sensations and more. Given that your mind will always look to find the easiest route to achieving a result, it’s no wonder that most so-called diets are so short lived! In effect, you are programming your mind ahead of time, to rebel against the diet, even before it’s started..
Published on the 20th Mar, 2015 by Azmina
Old habits die hard
The more you use the methods that you’ve created to sustain your own way of life, especially over time, the more embedded they become. Old habits die hard, so you may have heard. Not so. Change can happen in an instant if you are determined to make the change. It’s deciding to make the change that appears to take longer.
In other words, the more you use that same and familiar method or pathway, the more habitual your response becomes.
If you want to change it, then stop conditioning it: Use it or lose it! Practise becoming the minder of your own mind. Learn to catch yourself saying what you’re saying and if it isn’t encouraging you towards the goal that you really want, change your internal chatter. (more…)
Published on the 12th Mar, 2015 by Azmina
Want to know how to change your thinking?
Your beliefs are your reality. If you don’t like the reality you see, change your beliefs!
Think you gain weight by just looking at a cup of black coffee? How frustrating is it when someone you know can eat twice as much as you and still look like a stick insect? Without the ‘right’ thinking, approach and attitude, the best food plans in the world are unlikely to work! Lets look at the strategies to help those pounds roll off smoothly and steadily….
Published on the 31st Dec, 2013 by Azmina
My NLP (neuro-linguistic programming) journey spans about 10 years and I commit to giving myself a training top-up every now and then to help me learn new skills. My absolute favourite trainer is Ian Ross. He is an INLPTA Master Trainer, having studied negotiation and conflict resolution at Harvard. He has over 25 years experience of applying NLP in commercial contexts.
He, with Lynne Kerry, is a Director of Vievolve and I was lucky enough to go on one of their NLP Practice Days in December. The course was about Developing Purpose, Congruence and Authenticity in a business or personal context. In English, to me, that means living your life so you are totally aligned, making business or other decisions that are congruent with your values. I was interested in this because I feel we sometimes get caught up in the rat race and don’t give ourselves time to pause and reflect on our actions and how they represent who we are.
There were many special interactions with the rest of the group and here are some of my take-outs from the day:
- Authenticity is about honesty with yourself.
- If you are 100% your authentic self, your dark parts show up too! But those not-so-good bits of you must be fulfilling a need. They must be giving you some sort of benefit, even if it’s not obvious to you. And they make up the whole you. So be aware of these.
- To discover your true purpose, identify your core values – what’s important to you? There are many techniques that help you to discover your values. One way is to write down what’s really important to you, then to put that list in some order of priority. A great exercise we did was to match that list with how you spend your time. I found that family came very high up on my list, and work and money quite low. Yet I spend much more time at work than with my family, so there is a mismatch for me. I now have the knowledge of where I am, so I can do something about it. (more…)
Published on the 9th Aug, 2013 by Azmina
This is a recovery tool for getting over Food Addiction or Binge Eating; it’s probably one of the most important tools.
Dieters tend to plan to lose weight for something in the future….the celebration, the holiday, the job interview, etc. This type of goal focuses on the future and it is this which can cause many people to relapse. The simple concept of taking things One Day At A Time is that the person trying to recover from overeating has to think about what they need to do for that day only. They do not have to project further forward than that. (more…)
Published on the 11th Feb, 2013 by Azmina
Keep a note of what you’re eating, when, how much, and your mood at the time. This can help you lose weight! Research suggests that simply knowing and recording your eating habits makes you more conscious of what you’re eating and that in turn leads to improvements because you’ve got your brain in gear.
Print off your Food & Mood Diary by right clicking the table below, and saving it.
Published on the 19th Jun, 2012 by Azmina
How many people do you know who at some point in their lives have been ‘on a diet’? And how many have kept the weight off? The dieting industry in the UK is estimated to be worth over a billion pounds each year, and most of us are likely to have contributed to this in one way or another, through buying meal replacements, books, diet plans and so on.
When you start to deny yourself of your favourite foods, they become even more desirable. So the trick is to allow yourself small amounts of those foods, but to enjoy every mouthful and to be very conscious of your habits.
Published on the 27th Feb, 2012 by Azmina
Which fits for you:
- The only thing I can’t resist is temptation! Food is a comfort to me.
- Some days, when I’m feeling a tad under the weather or down in the dumps, I reach for the unhealthy snacks.
- Mostly, I eat when I’m hungry.
We use food for various reasons, and hunger isn’t always at the top of the list.
Striking up a healthy and balanced relationship with food is a positive thing. To eat consciously and enjoy each mouthful is an art in itself and the occasional overindulgence is fine too. Mainly, get to know your body so that you stop when you feel full.