Lisa Sutherland :: Sport Dietitian & Fitness Consultant

Latest News - Edition 4

LATEST NEWS will provide you with information and handy hints for maintaining a healthy lifestyle.

STAY MOTIVATED!!

As the weather gets cold, many of us have a tendency to reduce the amount of exercise we have previously been doing. We sit around a lot more and may be more likely to choose warm comfort foods that may not be ideal in terms of health and body fat levels. Following are some tips to help improve your motivation over the winter months:

	Write down your personal goals and keep them visible! Ensure that goals are realistic and an important priority for you at present. Refer back to these often and use them as motivation to continue regular exercise and healthy eating.
	PLAN YOUR SUCCESS. Visualise yourself a healthier and fitter you.
	THINK 'ONE DAY AT A TIME' and consider everyday as a new day. If you do have a bad day consider that it is only one of thousands of days of your life and is not going to make much difference in the long term. If you are eating well and exercising regularly MOST of the time, minor slip-ups have negligible effect on overall health and weight control.
	PROGRAM YOUR ENVIRONMENT. Avoid having high-fat snack foods in the house. If other family members like these foods, purchase in multi-packs containing individual serves so that there is not a large packet for you to pick from. Always have low-fat snack options on hand for times when those around you are eating higher fat snacks.
	Avoid 'NON-HUNGER' eating.
	Become aware of situations (other individuals and environments) that lead to sub-optimal food choices and try to avoid these where possible.
	Eat slowly and really enjoy each mouthful. Eating slowly allows time for your brain to detect the signals that your stomach is full and can help to avoid overeating.
	Sit down to eat and don't do other activities while eating as this can lead to overeating.
	Keep busy. Find activities that keep you away from the kitchen and occupy your hands.
	CREATE ACCOUNTABILITY. Keep a FOOD DIARY! This is a powerful aid for making you aware of exactly what you eat and drink, when and why.
	Helps to identify your 'problem' foods. Helps identify moods, emotions and events that may lead to particular food choices and volumes. Helps to keep you on track. Motivates you to take care and think about what you are eating and drinking and how this effect your body.
	Reward yourself with activities such going to the movies, buying a magazine / bunch of flowers / CD, have a massage, a bubble bath or a facial RATHER than food.
	Get clothes out of your wardrobe that you do not fit into but would like to in the future and think about how you will feel when you can wear these again. Plan to treat yourself with the purchase of a new piece of clothing in a smaller size once you have successfully lost body fat.
	Remember: FOOD AND EATING SHOULD NOT DOMINATE YOUR LIFE!
	Make healthy choices easy choices that you enjoy.
	Continually remind yourself of the benefits of a healthy diet and exercise. Always refer back to your reasons for wanting to lose body fat and your personal goals. Consider how good you will feel as a result of a healthier lifestyle!

PAST LATEST NEWS

	Edition 15 "EASY DINNER CHOICES "
	Edition 14 "BOOST YOUR IMMUNE SYSTEM "
	Edition 13 "PRE GAME MEALS "
	Edition 12 "LOW FAT PARTY FOODS "
	Edition 11 "GLYCAEMIC INDEX "
	Edition 10 "WINTER WARMING LEGUME RECIPES?"
	Edition 9 "WHAT FAT IS THAT?"
	Edition 8 "CHOCOLATE "
	Edition 7 "FLUIDS AND PERFORMANCE "
	Edition 6 "SALAD RECIPES - PART I I"
	Edition 5 "SALAD RECIPES - PART I "
	Edition 4 "STAY MOTIVATED "
	Edition 3 "LOW CARBOHYDRATE DIET S "
	Edition 2 "TAKE AWAY FOODS"
	Edition 1 "LOW-FAT EATING AND BODY COMPOSITON"

Lisa Sutherland, Sports Dietitian & Fitness Consultant
Website: www.lisasutherland.com

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