No More Rabbit Food
Weight Loss Tips For People Who Love Food
August 15,
2008
Issue 11
In This
Issue...
A Note from
Liz: I'm writing to you from southern
Spain!
Feature
Article: The Mediterranean
Diet!
Liz
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Food
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A Note From Liz
Hello!
As I write this I’m in southern Spain enjoying the Mediterranean
sunshine.
From our hotel window the beach is 100 yards away and we can see
across the Mediterranean with Africa just visible on the
horizon!
The info in this issue is more about food and less about dieting,
and this probably reflects my holiday mood. But it also reflects my
attitude that food is to be enjoyed. And well-chosen, good quality
ingredients nicely cooked will give you fantastic healthy food, without
causing you to overeat.
And you do want to be healthy as well as slim, don’t
you?
So read on and enjoy!
Liz
Feature Article
The Mediterranean
Diet
As we are in southern Spain it seems right
to be eating the Mediterranean diet. Last night it was salmon fillet with
home-made pesto sauce (basil, pine nuts, and olive oil) and stir-fried
Mediterranean vegetables. Now this is where you have to pay
attention as my newsletter has to be bilingual! Our Mediterranean veg
medley consisted of aubergines (eggplants) and courgettes (zucchini) and
sweet pepper.
I wonder why in the UK we use the French
word "courgette" while in the US the same vegetable is the
Italian "zucchini". It’s as if neither English-speaking nation
quite got around to naming the vegetable!
Anyway, our meal of salmon, pesto and veg
was bursting with the nutrients that you will find in a healthy diet.
Omega 3 fats in the salmon, monosaturated
fats in the olive oil, and polyunsaturates in the pine nuts. Plus all the
fat-soluble vitamins that go with this (that’s A, D, E, and
K).
At this meal we have no starchy carbs
(potato, rice, or bread) because excess starch is fat-producing. And we
get all the carbs we need from the veg medley.
And the veg are bursting with plant
chemicals that will make your arteries sing!
Now note that this meal is not low fat. But
it’s so tasty and nutritious that your body does not need tons of this
food. And this diet is good at lowering cholesterol in spite of (or
perhaps because of) its fat content.
The Standard American Diet (or SAD!)
contains 42% fat, mostly saturated fat. American doctors are keen to get
patients on to a low fat diet (around 20% fat) to lower cholesterol. But
the Mediterranean diet lowers cholesterol almost as well as the low fat
diet – and tastes a lot better and is bursting with
nutrients.
And the Mediterranean diet contains… wait
for it… 38% fat. This news makes the American cardiologists’ arteries
burst because they have difficulty acknowledging that such a high fat diet
works!
It is, of course, the right kind of fat.
And this diet is low in sugar and rich in whole grains, so there is more
than just the fat contributing to lowered cholesterol.
The "low fat = health" lobby is so
strong (and think how many diet plans are built around it) that it is only
through clenched teeth that some doctors will acknowledge that the
Mediterranean diet is healthy.
But this diet satisfies our taste buds and
the satiety centres of the brain. We enjoy the food and feel
full.
So you may not be on the Mediterranean but
you can eat nature’s bounty this summer while adding to your health
and reducing your waistline.
Here’s to a healthy
summer!
Liz
Recommends
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drawn by Helen |
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September 2008!
This course will coach you through your journey to conquer emotional eating forever.
If you'd like to be the first
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else click here
PLUS, you'll also be able to
listen to the recording of my recent teleclass Discover How To
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Forever!
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About Liz
I have
been looking after people’s health for over fifteen
years.
With a background in biochemistry I was initially interested in how
to boost metabolism to promote weight loss and how to feel satisfied after
eating – what the nutritionists call “satiety”. All of these things
are important for weight loss but for many people the biggest change comes
about when they conquer their emotional eating.
I know this because as a child I was stocky, and then became chubby,
then fat! I hated exercise and loved food. And my love of food went way
beyond physical hunger.
I still love food, but now I know how to enjoy and how
to set limits around it – all without feeing deprived.
With a training in coaching and NLP as well as my knowledge of
biochemistry and nutrition, I am ideally placed to solve your problems
with emotional eating.
Liz’s credentials…
- Degree in Natural Sciences from the University of Cambridge (that’s where I get my biochemistry knowledge).
- Degree in Nutritional Therapy (that’s where the nutrition knowledge comes from).
- Module leader in Masters Level Module Tackling Obesity at the Centre for Nutrition Education & Lifestyle Management. On this module I lecture on the biochemistry of eating and starvation, satiety mechanisms, stress and obesity and emotional eating.
- Fifteen years experience as a herbalist and health coach.
- Practitioner level qualification in NLP, Coaching and Stress Management.
And, most importantly, a love of food and a passion for health,
wellness and vitality!
*****
Give Something Back
Take a look at the work of the Circle of Women – Reach and Teach Across Borders. A group of Harvard undergraduates have got together to raise funds for a girls’ school in Afghanistan.
When so many of us have benefited from education it’s difficult to comprehend how limiting women’s lives can be without it.
The school list is already oversubscribed and it’s not even built yet, so they need your help! Take a look at their website. And give generously.
The information in this newsletter is not intended to replace medical advice. If you feel you need to lose weight and you have any medical problems please consult your doctor before starting a diet.
You are on my list because you signed up
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Weight Loss Success Tips
Sweet Red Peppers –
and how they help your
fat bits!
Continuing the Mediterranean theme, my veg
of choice this time is sweet pepper.
Technically a fruit (it has seeds in it) we view it as a vegetable in cooking.
Technically a fruit (it has seeds in it) we view it as a vegetable in cooking.
Sweet peppers come in various colours and
all are good to eat. I like the red ones because they add some visual
punch to a meal and are especially useful if you don’t care for tomatoes
(another red fruit that is closely related to peppers).
So what is so wonderful about this redness? Well, you get a whacking amount of vitamin C, lots of beneficial flavonoids to keep your arteries healthy and a good dollop of carotenes. The carotenes are the red pigments that give the pepper its colour.
Carotenes are powerful antioxidants and tend to be fat soluble so they’ll act as antioxidants for the fat-containing bits of you. Now I know you’re thinking fat wobbly hips at this point but cast such thoughts aside!
Structurally fat is used for useful things like making your cell membranes. Tissues made up of a lot of layers of cells have a lot of cell membranes and so, for example, your skin has a lot of fat in it. I’m not talking about the layer of fat under the skin, I mean the actual structure of the skin cells. Fat soluble antioxidants help protect these cells. And this includes your inside skin – so the carotenes will protect your skin, your gut wall and lungs (these latter two are your inside skin!).
Carotenes in the skin protect you from ultra-violet light and I have seen some research that suggests people on a Mediterranean diet have more natural sun protection (but don’t ditch the sun cream).
You’ll also have a lot of fat-related substances in your reproductive bits (ovaries, testes, breast tissue) and in your nervous system which is 60% fat. So you need a reasonable amount of fat-soluble antioxidants in your diet to keep all these parts of you in good working order.
So enjoy!
So what is so wonderful about this redness? Well, you get a whacking amount of vitamin C, lots of beneficial flavonoids to keep your arteries healthy and a good dollop of carotenes. The carotenes are the red pigments that give the pepper its colour.
Carotenes are powerful antioxidants and tend to be fat soluble so they’ll act as antioxidants for the fat-containing bits of you. Now I know you’re thinking fat wobbly hips at this point but cast such thoughts aside!
Structurally fat is used for useful things like making your cell membranes. Tissues made up of a lot of layers of cells have a lot of cell membranes and so, for example, your skin has a lot of fat in it. I’m not talking about the layer of fat under the skin, I mean the actual structure of the skin cells. Fat soluble antioxidants help protect these cells. And this includes your inside skin – so the carotenes will protect your skin, your gut wall and lungs (these latter two are your inside skin!).
Carotenes in the skin protect you from ultra-violet light and I have seen some research that suggests people on a Mediterranean diet have more natural sun protection (but don’t ditch the sun cream).
You’ll also have a lot of fat-related substances in your reproductive bits (ovaries, testes, breast tissue) and in your nervous system which is 60% fat. So you need a reasonable amount of fat-soluble antioxidants in your diet to keep all these parts of you in good working order.
So enjoy!
Foodie
Fact
Extra Tips on
Carotenes
I believe all antioxidants should be taken as part of a good mixed
diet. When you eat a sweet pepper you are eating vitamin C, flavonoids and
carotenes as well as other antioxidant plant foods. Along with nuts and
seeds and good sources of lean protein you will have all you need for a
healthy balance of antioxidants.
It is usually NOT appropriate to
have large amounts of any one antioxidant on its own, which can have
unexpected outcomes. Carrots, for example, also contain carotenes. If you
juice carrots and drink large amounts of the juice you can go orange- all
the fat-soluble carotenes are deposited in the skin. It may look healthy
(or it can look like a bad fake tan) but it also has a more serious
side-effect. The carotenes from the carrot juice can be broken down into
vitamin A and too much vitamin A is toxic. So too much carrot juice can be
bad for your health.
All the more reason to have foods in as
natural a state as your digestive system will take – raw or cooked carrots
are unlikely to be overeaten but it’s easy to drink the juice and
overindulge.
A natural balanced diet is the way to
go!
Read More Of Liz's
Articles...
Tranzformations 2008 www.tranzformations.co.uk