Category Archives for "Nutrition"

9th July 2019

How To Track Food Using The Podfit Traffic Light System

How To Track Food Using The Podfit Traffic Light System

A course for anyone new to the programme or who has been on the programme longer than 12 months, to refresh and re-engage!  Learning how to effectively track food is a really important part of establishing a long term, successful food routine, so that you can manage your cravings, maintain a healthy and lean body mass.

This content is for members only
3rd July 2019

How Often Should I Eat?

This is a common question many people have when starting their weight loss journey. 

There are several options, however we are advocates of 3 main options, both promote something called AUTOPHAGY, especially when you exercise.  This is a natural regeneration process that occurs at a cellular level in the body, reducing the likelihood of contracting some diseases as well as prolonging lifespan.  Incase you think this philosophy is based around mumbo jumbo research, autophagy research has won two Nobel prizes.

1

3 Meals and 1-3 Snacks: Low Carb

Your meal frequency should be spaced out and snacks at regular intervals, about 2-3 hours apart. Example: if you have breakfast at 7 a.m., you can enjoy a snack at 10 a.m., lunch at noon, your afternoon snack at 3 p.m. and dinner at 7 p.m and a night time snack before bed around 9-10pm.  Make sure your night time snack does not contain many carbohydrates (keep it under 20 grams) or your body will not burn fat in the night.

This method is ideal for meat eaters and suits low carbohydrate intake

2

2-3 meals and informal snacks: Low to moderate carb

If you are never hungry at breakfast, don’t always force yourself to eat it.  Try it out but don’t worry if you can’t do it.  Get a snack mid morning or when your body wakes.  Eat 2 good sized meals but again limit your carbohydrate intake later in the day to prime your body for burning fat.  If, however, you overeat later in the day, try to eat something when you get up!

This method is ideal for meat eaters and vegetarians and suits low to moderate carbohydrate intake

3

Time restricted feeding: Moderate to high carb

Another food intake strategy that is gaining support is called Time-Restricted Feeding and we all do this to a certain extent (we don’t eat while we sleep).  This uses our bodies natural circadian rhythm and metabolism to help you achieve your weight loss goals. Essentially, there is a 12- hour nourishment period during the day to consume your daily calories. After that, your body goes into a 12-hour rejuvenation period. This rejuvenation period is especially important and beneficial to weight loss, as your metabolism naturally slows down at night. This is why late-night eating stacks the deck against you.  An example of eating timing could be that you start the day with breakfast at 7 am and finish eating all your meals by 7pm.  Brush your teeth straight away and get ready to burn fat all thought the night!

This method is ideal for vegetarians and vegans and suits higher carbohydrate intake

4

PICK A ROUTINE AND STICK TO IT FOR A PERID OF AT LEAST 2 WEEKS TO SEE WHICH WORKS FOR YOU.

Picking a routine and sticking to it is going to be hugely beneficial for a number of reasons.

  1. Structure
  2. Consistency
  3. Control Hunger
  4. reduce over eating later in the day
  5. less likely to overeat during any one meal
This content is for members only
3rd July 2019

How To Eat Mindfully

The term “mindful eating” seems to be tossed around a lot in connection with losing weight.

1

Origin

Mindfulness is a Buddhist meditation practice that involves bringing all your awareness to the here and now, to the sensations in our bodies and our breathing, for example, rather than letting much of our attention slip away in contemplation of the past and future or of thoughts and images that are not real. The assumption is that when we act with full awareness, our actions are more likely to achieve what we intend, and that when we feel with full awareness, we are more likely to feel fulfilled.

2

Common Practice

Many people eat semiconsciously, on autopilot, chewing and swallowing food without really tasting it or focusing attention on the next bite before they have enjoyed the present one. Others talk, read, or watch television while they eat, directing their attention incompletely to their food.

One consequence of this type of unmindful eating is overeating and, of course, the end result of that is being overweight or obese.

Have you ever mindlessly shovelled in quantities of popcorn or chips while watching a movie or staring at a television screen? Another consequence of unmindful eating is missing the full sensory pleasure of food and enjoyment of meals.

3

Try This

A famous exercise in mindfulness training is putting a raisin (or a fruit gum!!!) in your mouth to see how long you can keep it there without chewing and swallowing it, while focusing all your attention on its taste and texture. Try it for some firsthand mindfulness practice.

4

Observe

Have you noticed that when food is really good, conversation at the table is reduced to a minimum as people concentrate on the enjoyment of the moment?  As a result, they are likely to eat less and enjoy their meal more. Breaking mindless habits of eating requires motivation and practice.  When food is served to you, take a moment to fully appreciate its appearance and aroma before starting to eat. When you first taste it, try to give it your full attention.

5

Slow Down

Eating mindfully means slowing down, expressing gratitude for the food we are eating, being satisfied with food, and paying attention to why we eat. Try rating your level of hunger, before, during and after the meal.  This will help to regulate how much food you eat.  If you get into the habit of mindful eating it will help steer you away from unhealthy relationships with food and that it heightens the pleasure of the experience.

  • Prepare everyone’s favourite healthy snacks.  (chopped apples, fruit,
  • Set the table for the family or friends
  • when everyone is seated, explain that you will all be eating mindfully
  • Ask everyone to close their eyes
  • Ask everyone to notice their level of hunger for example
  • Observe where that feeling of hunger is coming from
  • rate how hungry you are between 1-10
  • Bring their food plates to the table
  • Ask guests to imagine that when they open their eyes, they are looking at food for the first time!
  • Note the shape and colour with curiosity
  • lift up food and hold it, how does it feel
  • Smell it and note the aroma.  Is it earthy, sweet, spicy, sour or fragrant.  is the aroma strong, or faint
  • Notice what’s happening inside your mouth in anticipation of eating
  • Is it difficult to resist eating it
  • bring it towards your mouth, does your tongue offer the food a place to sit
  • place the food in your mouth, rest it on your tongue, but don’t chew it for a moment
  • At last, slowly begin to chew your food, savouring it’s flavour
  • Notice the texture and taste, observe the flavours
  • Is it sweet, sours, salty or bitter?  Is it crunchy or smooth, or creamy
  • How does it sound.
  • Swallow your food and observe what happens as it moves down into your stomach
  • Are you left with an aftertaste?
  • Now after swallowing, rate your hunger from 1-10
  • remember to eat all of your food slowly!
  • Take a moment to appreciate all the food you have eaten, where it came from, how the food miraculously gets absorbed by the body for growth and energy.

This content is for members only

Mindful Eating

What Does “Mindful Eating” Really Mean?

The term “mindful eating” seems to be tossed around a lot in connection with losing weight.

Mindfulness is a Buddhist meditation practice that involves bringing all your awareness to the here and now, to the sensations in our bodies and our breathing, for example, rather than letting much of our attention slip away in contemplation of the past and future or of thoughts and images that are not real. The assumption is that when we act with full awareness, our actions are more likely to achieve what we intend, and that when we feel with full awareness, we are more likely to feel fulfilled.

Many people eat semiconsciously, on autopilot, chewing and swallowing food without really tasting it or focusing attention on the next bite before they have enjoyed the present one. Others talk, read, or watch television while they eat, directing their attention incompletely to their food.

One consequence of this type of unmindful eating is overeating and, of course, the end result of that is being overweight or obese.

Have you ever mindlessly shoveled in quantities of popcorn or chips while watching a movie or staring at a television screen? Another consequence of unmindful eating is missing the full sensory pleasure of food and enjoyment of meals.

A famous exercise in mindfulness training is putting a raisin in your mouth to see how long you can keep it there without chewing and swallowing it, while focusing all your attention on its taste and texture. Try it for some firsthand mindfulness practice.

Have you noticed that when food is really good, conversation at the table is reduced to a minimum as people concentrate on the enjoyment of the moment?  As a result, they are likely to eat less and enjoy their meal more.Breaking mindless habits of eating requires motivation and practice.  When food is served to you, take a moment to fully appreciate its appearance and aroma before starting to eat. When you first taste it, try to give it your full attention.

Eating mindfully means slowing down, expressing gratitude for the food we are eating, being satisfied with food, and paying attention to why we eat. Try rating your level of hunger, before, during and asfter the meal.  This will help to regulate how much food you eat.  If you get into the habit of mindful eating it will help steer you away from unhealthy relationships with food and that it heightens the pleasure of the experience.

FUN MINDFUL PRACTICE

  1. Prepare everyone’s favourite healthy snacks.  (chopped apples, fruit,
  2. Set the table for the family or friends
  3. when everyone is seated, explain that you will all be eating mindfully
  4. Ask everyone to close their eyes
  5. Ask everyone to notice their level of hunger for example
  6. Observe where that feeling of hunger is coming from
  7. rate how hungry you are btween 1-10
  8. Bring their food plates to the table
  9. Ask guests to imagine that when they open their eyes, they are looking at food for the first time!
  10.  Ask guests to look at their food and imagine they have never seen it
  11. Note the shape and colour with curiosity
  12. lift up food and hold it, how does it feel
  13. Smeel it and note the aroma.  Is it earthy, sweet, spicy, sour or fragrant.  is the aroma strong, or faint
  14. Notice what’s happeining inside your mouth in anticipation of eating
  15. Is it dificult to resist eating it
  16. bring it towards your mouth, does your tongue offer the food a place to sit
  17. place the food in your mouth, rest it on your tongue, but don’t chew it for a moment
  18. At last, slowly begin to chew your food, savouring it’s flavour
  19. Notice the texture and taste, observe the flavours
  20. Is it sweet, sours, salty or bitter?  Is it crunchy or smooth, or creamy
  21. How does it sound.
  22. Swallow your food and observe what happens as it moves down into your stomach
  23. Are you left with an aftertaste?
  24. Now after swallowing, rate your hunger from 1-10
  25. remember to eat all of your food slowly!
  26. Take a moment to appreciate all the food you have eaten, where it came from, how the food miraculously gets absorbed by the body for growth and energy
3rd June 2019

Client Food Plans

“Consistency wins over variety with food every time if you want to control weight.”

​How To Choose And Download for Free

1

​Choose Your Plan

Take a look at the various food plans and pick the one you want to follow for the first 4-6 weeks. You can choose to replace foods if there are some meals you don't want to eat, but talk to one of the team if it's a good swap or not.  Depending on your programme, you can do this in one of your PT sessions, in the  Podfit Family Facebook group, in Live Chat, or in Podfit Support Calls.

2

​Click  Buy Now

​Click the buy now button, but don't worry, you wont be charged for this plan. We do this because non members can purchase food plans.

3

​Apply Discount Code

Enter the code Podfit26 to receive a 100% discount into the discount box and press 'Go'.

​4

​Enter Email

Enter your email address into the email box and click 'Complete Order'.

​5

​Download

Enjoy your free food plan.  Follow it as closely as possible for the first 4-6 weeks to feel great, energised and in control of your targets.

This content is for members only

31st May 2019

Food Tracking Course 2

Creating Successful Food Routines For Ideal Weight and Energy

A course for anyone new to the programme.  Learning how to effectively track food is a really important part of establishing a long term, successful food routine, so that you can manage your cravings, maintain a healthy and lean body mass.

This content is for members only

31st May 2019

How To Track Food

“You make 200 food choices every day.   90% are made subconsciously, so you need to be well prepared.”

​Take Control of What You Eat

1

​Download A Weekly Food Diary

The food tracking and education service starts with you downloading a blank food diary from the resources section and then learning how to complete it properly, so that you can use it as a learning tool.

2

​Learn How To Track Without Judgement

Tracking food is going to work best for you if you learn to track honestly, without judgement.  This will enable you to track good and bad days accurately.  Then you can see the real picture and only then will know you what you need to correct.

3

​Practice Quality Control

When you have a good idea on how to track food, you need to test that you are recording accurately.  So, if you have recorded a week with only green meals, no alcohol etc and you put on weight, then you will need to talk to us about what a green meal looks like. Make sure  you take the Basic Food Tracking course, when you have access to it. 

This content is for members only

22nd October 2018

Podfit’s Halloween Tricks and Treats

It’s Halloween! However no need to be scared as here at Podfit with have provided you with some tricks you can follow to help you in improving you’re lifestyle and health. In addition to this we have suggested some alternative sweet treats to satisfy those cravings. 

Tricks: 

  • Get enough sleep 

The importance of getting enough quality sleep can not be overstated. It may be just as important as diet and exercise, if not more. Poor sleep can drive insulin resistance, throw your appetite hormones out of whack and reduce your physical and mental performance. A trick you can use for this one is to set yourself a sleep routine. Be decisive, set a structure for your evening. An example may be: 

8pm: Have a hot bath

9pm: Turn off/Put down electrical items such as mobile phones 

10pm: Go to bed with a camomile tea and read for 30-45mins

  • Lift Big

Lifting weights is one of the best things you can do to strengthen your body and improve your body composition. It also leads to massive improvements in metabolic health, including improved insulin sensitivity (think fat loss). The best approach is to go to a gym and lift weights, but doing body weight exercises can be just as effective. A trick for this is to complete a home workout every day. These home workouts can be short and simple and do not even require equipment. If you would like some inspiration check out our youtube channel for some home workouts:

  • Don’t go on a diet

Diets are notoriously ineffective, and rarely work well in the long term. Instead of going on a diet, try adopting a healthier lifestyle. Focus on nourishing your body, instead of depriving it. Weight loss should follow as a natural side effect of better food choices and improved metabolic health. A trick for this would be to record your food using my fitness pal. Here you can see the breakdown of exactly what you are putting into your body and make the appropriate changes. 

  • Move

This one sounds very simple but if you are aiming to lose weight and live a healthy lifestyle you need to move and exercise. Now this can be as simple as walking or cycling to work rather than driving, taking the stairs instead of using a lift and even moving your alarm clock out of arms reach so you have to move and get up to switch it off. A trick for this is to use fitness app or exercise watch to record your exercise or steps walked in a day. You should then set yourself a goal or target to reach each day and strive to achieve this. 

Treats: 

  • Dark Chocolate

Not any old chocolate bar will send you to healthful heaven. But dark chocolate (think more than 70 percent cacao), which lacks all the added fat and sugar of classic milk chocolate, can actually be a healthy treat in moderation. Dark chocolate is packed with antioxidants and can even help regulate levels of the stress hormone, cortisol.

  • Fruit 

Can’t get more simple than this. Any piece of fresh fruit should offer enough natural sugar to fill those cravings. Plus, it’s definitely the healthiest choice and you get added nutrients and fiber!

  • Kind Bar

These are a Greatist HQ staple. Kind bars come in a ton of awesome slightly-sweet flavors (including a few drizzled in chocolate — yum) perfect for sweet tooth snacking. Plus, you get a dose of omega 3s and protein. Go for a full-sized bar if your stomach’s grumbling, or opt for a “mini” if hunger pangs haven’t quite set in. We are now selling these bars right here in the studio!

  • Frozen Grapes

Pop a vine in the freezer for a few hours and out comes a long-lasting, slightly sweet treat packed with antioxidants and other nutrients. The biggest health boost? Resveratrol, which studies suggest may help lower levels of LDL cholesterol and promote blood vessel health.

  • Flavored Greek Yogurt

Typically, we opt for plain yogurt with our own tailored flavourings to cut back on sugar. However, if you’re looking to indulge a bit in the first place, a small cup of flavoured Greek yogurt is a great option. Even though it has some sugar, it also offers a good amount of protein and will keep you full until that next meal.

  • Smoothie

It’s easy to find an easy, healthy smoothie recipe for breakfast, a snack, or dessert. In fact, here are 54 healthy smoothie recipes sweet enough to fill any of those cravings.