The Four Fundamental Principles of a Healthy Diet…On a Budget

For a diet to be effective, the following four principles need to be considered:

First and foremost, the diet needs to be tasty and enjoyable enough to be sustainable.  This is where most diets fail over both the short- and long-term.  Note, that I am saying that the diet failed – not the person.

For example, Alice hated her very low-carb, high-fat (no names mentioned) diet because she didn’t like eating so much (fatty) meat and she really missed her carbs.  She loved having fruit and oats in the morning and potatoes with her dinner as well as pizza once a week.  She felt the diet was a success however because she lost 5kgs in the four weeks that she endured the diet, before starting to eat carbs again.

Initially she ate sparingly and so was bitterly disappointed when she regained three kilograms in the first week that she stopped the diet.  Without going into too many details, this is about water fluctuations that occur when carb intake is increased or decreased.

To her horror, four weeks latter she had put on another 3kgs.  She was worse off than when she started a couple of months ago!  She felt like a failure.  Like she had failed to “stick to a good diet”.  The problem is that for Alice, this is not a “good” diet.  In her case, it’s a shit diet and Alice didn’t fail – the diet did.

The research is very clear  (read the article “What Should I Eat for Weight-Loss?”) that there are many dietary approaches that are both healthy and can facilitate weight-loss, and that people who lose weight and keep it off, are those that enjoy their diet enough to actually sustain it.  Otherwise results are short-lived and weight rebound is a bitch.

Therefore, the number one principle of a healthy or good diet is that it respects the individual and their personal taste preferences, tolerances and goals.

Secondly, an energy deficit is required for weight loss, i.e. you eat less energy than you burn.  It’s that simple.  Simple, but difficult.

The media bombards us with conflicting advice all the time.  Carbs are bad, fats are bad, protein is bad, and eggs are worse than smoking…blah blah blah!

Have a look at this article “The 18 Nutrition Myths of 2018” to see what I mean.

The biggest myth ever is that calories don’t count if you don’t eat carbs.  This is BS!  Calories always count.  Why do people often lose weight on low-carb diets?  Well, besides water weight dropping, by restricting carbs people often eat less calories overall.  No magic involved!

Following that, the diet needs to have sufficient food volume to satisfy huger, at least to some degree.  Hunger is the real enemy of any diet.  An example of high food volume is bunch of spinach, which is a lot of food, but it’s low in calories.

Satiety, which means satisfying hunger, is highest when you eat whole, minimally processed foods.  Think fruit, vegetables and meat.  They are filling and keep you full for longer.

Low satiety foods can leave you starving.  And starving can often lead to bingeing.  These are foods like bread, sweets and chocolate, pasta, fruit juice and other liquid calories, and even beer!

The thing to remember is that no foods need to be excluded from your diet.  Everything can be eaten in moderation.  It’s just that attention needs to be paid to hunger levels and how different foods satisfy these levels.  Restricting certain foods or food groups is generally a bad idea!

The fourth and final principle is that a good diet needs to provide you with enough nutrients for energy, health and longevity, and to support muscle mass.  Hopefully this is just common sense.

Besides eating enough micro-nutrients like vitamins and minerals, protein needs to be sufficient to maintain your muscles while dieting.  The idea of this being about losing as much fat as possible without losing much muscle.

In addition to eating enough protein, muscle retention also requires some resistance training whilst dieting.

So, with these four dieting principles in mind, let’s look at some meals.

BREAKFAST

  1. 3 eggs and a slice of high-fibre toast
  2. Protein shake made with water/milk, blended with banana & berries, and a teaspoon of peanut butter

LUNCH

  1. Grilled Chicken Salad with greens, tomato, onion, peppers, cucumber and limited amounts of healthy fats such as olive oil, avocado and medium-fat Feta.
  • Skinless, deboned chicken breasts are best, but on a budget you can buy chicken breasts on the bone or use a whole chicken.
  • Remember to remove the skin before cooking.
  1. Lentil and Chickpea Salad with tomato, onion, peppers, cucumber and limited amounts of healthy fats such as olive oil, avocado and medium-fat Feta.
  • Use a low-fat vinaigrette salad dressing, or some olive oil, lemon juice and fresh herbs to dress the salad.

DINNER

  1. Homemade (Extra) Lean Mince Burgers and Oven-Baked Chips
  • Make your own burger patties and bake some pre-boiled thick-cut chips. And of course, a burger’s not a burger without a bun!
  • Chicken mince also makes a great homemade burger.
  1. Beef Shin Curry with onions, peppers, carrots and butternut is an excellent, budget-conscious meal.
  • You can also use any other lean meat like chicken or legumes like chickpeas, lentils and a variety of beans, and tofu.
  1. Grilled Lean Meat, Homemade Oven Chips and Creamed Spinach
  • Any grilled meat is great for dinner and you can bake, boil or mash your potatoes.
  • Sweet potato and butternut also make great oven-baked chips.
  • Lightly pan fry your spinach with onions and garlic and then crumble in some feta for a great healthy side.
  • Stir-fried cabbage, baby marrows, carrots, peppers, onions and mushroom are also a nutrient-dense side with you lean protein.

SNACKS

  • Fruit
  • Peanut butter on toast
  • Fruit shakes with berries, carrots, banana, celery, spinach, etc.

Practical Dieting Tips

  • Avoid adding EXTRA sugar, salt and fats to your meals (for taste add the minimum you need for tasty meals)
  • Limit liquid calories like cooldrinks, fruit juice and energy drinks
  • When in doubt eat lean meat with vegetables and/or fruits
  • Avoid snacking
  • Avoid trigger foods (if you can’t moderate it then avoid it all together)
  • Only eat at the table
  • Find healthy ways to distract yourself from eating
  • Clean up your food environment and get rid of the high-calorie snack foods in your cupboards
  • Treats keep you sane and make dieting sustainable when eaten moderately (the occasional block or two of chocolate or a bowl of popcorn will keep you on track!)
  • Have a supply of rescue/emergency food around like peeled carrots and celery sticks, and fruit. But remember to ask yourself, “Am I really hungry?” before eating off plan.
  • Planning! Planning!  Planning!
  • Food is not a reward for exercise.
  • Exercise is not a punishment for eating too much.
  • Keep daily activity as high as possible (if you have a tracker go for 10,000 steps)
  • If keeping a food journal/diary, consider tracking for caloric awareness (if you learn to do this you will develop a really good awareness of the caloric value of food).

Shopping List

If you can afford it and don’t have one, invest in a George Foreman (or similar) health grill.

Buy these items in bulk:

  • Skinless, boneless chicken breasts (preferable), but look for good deals or you can use chicken pieces (breasts, thighs) that fit your budget.
  • Good quality protein powder
  • Low-fat milk
  • Eggs
  • (Extra) Lean mince (or buy normal mince and cook off the fat)
  • Pilchards/sardine
  • Chicken livers
  • Vegetables (include lots of leafy greens and don’t forget potatoes, sweet potatoes and butternut)
  • Fruit that’s in season

Include these for taste and satisfaction:

  • Medium-fat feta cheese (look for specials)
  • Low-fat salad dressing
  • Sauces (tomato, sweet chilli, peri-peri, tabasco NOT mayonnaise)
  • Brown rice
  • High-Fibre bread
  • Low-fat yoghurt (mixed with seasonal fruit for a delicious dessert)

For a FREE consult in how to apply these principles in your diet, complete the form below or email me at alexcampbelltransformation@gmail.com

Some Days I’d Rather Gargle Scorpions!

So I have been on my transformation journey for about 18 months, most of them spent working with Alex and there are some things that I have learned along the way.  I’ve started to master some of the basic concepts of sustainable weight- and fat-loss and strength training, and seen some nice changes in my body.  I have done things in the gym that I would never have imagined doing, like squats and dead lifts, and all sorts of hip thrust variations.  I’ve had good days, great days, bad days and positively crap days when it comes to my eating and training, and I have kept going forward.

I am sitting at home this morning nursing a slightly bruised body after falling down a small flight of stairs on Friday morning.  More like tumbling down them in a heap and smashing my phone in the process.  Ego and knees slightly bruised, body feeling sore and tender, and of course there were plenty of people around to witness it.  I never act out my clumsy in quiet streets or hallways, always saving this sort of thing for an concerned audience.  But that’s not what this post is about.  This post is about what it has really taken to get me to where I am in my process and how I deal with the little setbacks.

I really did have that feeling of wanting to be in the gym this weekend.  It’s when I get to have a training partner and share the time with someone which helps to motivate me and keep me accountable.  It’s that weekly dose of fitness connection that keeps me going through the week, focusing on the advice and information I have gained from working out with someone who is a lot more experienced and knowledgeable than I am.  It’s tricky for me to keep my motivation up when it comes to getting to the gym on a regular basis…even after more than a year I am still just going through the motions on certain days to get to the point where I am handing over my access card to the receptionist.  Wake up…drink coffee…check emails…put on gym clothes…make and pack lunch…remove self from house…get into car…drive to gym…hand over access card. Phew, I made it!!

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And then once in the space, I start to feel a trickle of motivation which builds as I move through my programme.   ACTION…MOTIVATION…INSPIRATION.  I keep thinking that maybe one day I’ll wake up and not be able to contain my excitement at the thought of going to the gym to do my workout.  But those days only strike occasionally.  The thing is that once I get to the gym then I am normally happy to be there, excited about my workout and willing to push myself to get the best out of the time I possibly can.  It’s just about getting there!  Okay, there is that occasional day when my energy is low and my body feels weak that I’d rather be chewing glass and gargling scorpions than attempting a set of RDLs, but those don’t happen to often, and are normally about stress and lack of sleep. I just find it so confounding that I still can’t simply get up, no mess, no fuss, and take myself to the gym.

ACTION…MOTIVATION…INSPIRATION. So instead of beating myself up about this resistance I have, I am trying to understand what it’s about.  The truth is that I am really happy with the way my body is starting to look.  I thought I wouldn’t like having a more muscly, toned body, but I do.  I like the feeling of being stronger and I definitely like being leaner.  So what is it about?  Maybe it’s just so many years of bad habits and fixed mindset that I just need to keep doing what I do?  Or perhaps it’s about reprogramming the way that I have felt about diet and exercise for thirty years!?  That instead of it being something loving and nourishing for my body, mind and spirit, I have seen it as punishment for overeating and being lazy.  A way of reprimanding myself for what I had done wrong when it came to food and exercise.

Eaten too much?  That’s 60 minutes on the treadmill!  Missed a workout?  That’s an extra 10 lengths of the pool!  Low energy workout on Saturday?  Double reps on Sunday!

I suppose I can hardly blame my brain for being a little adverse to the idea of going to the gym on a regular basis.  There are just not enough positive neural pathways associated with being there.  And then of course there are all those crazy autobiographical memories, associations and perceptions around food and how I used to punish myself mentally, emotionally and physically when I did something wrong!

Even as I write this post I am getting a better understanding on how many layers and years of negative behaviour, memory, habits, perceptions and associations I still have to cut through.  Of course I am constantly laying new neural pathways that are grounded in positive, self-loving actions, but I guess that it might take a little longer than just a year to get me to where I am bouncing out of bed in the semi-light of dawn to skip off to the gym.  What I am asking myself right now is how I can make it more of a fun experience so that there is more reward associated with the action?  Maybe it’s time for a couple of new workout tops so that I feel a little sexier when I get to the gym, rather than the raggedy old, far-too-big, tops I am wearing at the moment.  I am tracking my movement on a daily basis and that’s something that makes me feel accomplished and motivated, but there needs to be more positive associations.

So, maybe something as simple as a couple of new shirts and a decent workout bra will make me feel a little more inclined to take the actions that I take in the morning to get me there!?  The truth be told, I feel a little shopping coming on…and I’ll see how that makes me feel when I am getting ready to go and lift heavy stuff in the mornings.  I’ll let you know how it goes!  ACTION…MOTIVATION…INSPIRATION! 

 

#whatadifferenceayearmakes

On Sunday, 8th January 2017 my life changed forever!  That was the first time I met Alex in the gym… You may have an idea of where this leads, but let me put you on the right track.  I was completely out of my personal comfort zone, feeling fat and unhappy in my gym leggings and overstretched vest, and extremely self-conscious standing in front of the full-length mirrors in the weights’ section of the local gym.  I was horrified at my reflection and did not know where to stand or what to do with my hands, or my personal discomfort.

I was trying to divert my eyes from the mirror every time I was asked to face myself and “squat”!  It was not a happy day and every time I did what vaguely resembled a squat-like movement, I tried desperately not to notice the way my scrunched-up stomach looked in the reflection.  I didn’t have a clue and all I wanted was for that session to end so that I could run and hide in the change rooms.

I was not going to go ever again!  I’d find a way to cancel and I was sure that there were plenty of dead-relatives I could use as not being able to make the next session.  During those 45 minutes, I had convinced myself that gym was not meant for overweight beginners and that I should simply stay firmly put in my unhappy, fixed-mindset, change-is-the-devil head space.  Anyway, that would be far easier than going back to the gym – EVER AGAIN!  But Alex gently coaxed me through that endless session, and was kind and understanding of my awkwardness.  Pretty sure I am not the first person to experience these feelings, and he was aware and conscious.  In fact after a few sets of the dreaded squats, we moved onto something else a little more ego-friendly.

The reason I share this is because I have to believe that I am not the only person who stepped into a gym for the first time after many years of vowing and affirming that this was the January I was going to lose some weight and get into shape!  I am definitely not the only client who has felt geeky and uncomfortable in front of their ripped, muscly coach.  And I am most certainly not alone when I express that the experience was hardly one that I wanted to repeated…never mind in a couple of days.

But go back I did…again…and again…and again!  And the most amazing thing started to happen.  Firstly, I learned that Alex was anything but judgmental, and that his passion and purpose lies in supporting and encouraging his clients as they grow stronger and leaner.  I learned that he believes in being process- rather than outcomes-driven, and that much of the fulfillment he experiences in his work comes from seeing the changes that his clients achieve over the weeks and months.  I guess that would make sense in the way that an artist doesn’t start with a beautiful landscape or a mind-blowing masterpiece, but rather takes their time to create something from the tools and materials that they have around them.

0 (1)I have moved from being self-conscious to feeling a little more comfortable in my body as we’ve worked together.  And the results although amazing, haven’t been overnight!  The first months saw lots of big changes…kilograms and centimetres seemed to melt away under the fluorescent lamps, but of course these slowed down.  And I kept going to the gym, following my eating plan and altering my mindset and perspective about health and nutrition.  There would be days when I wanted to lie on the floor of the gym and cry because my body didn’t want to comply, or my knees (which have been bad since my showjumping days in high school) wanted to give in.  And I kept going back!

And the most remarkable things have happened!  I didn’t turn into a freakish looking version of myself with great, bulging muscles and manly features.  What did happen was that my body has gotten stronger, leaner and healthier.  And I am able to look into that very same mirror that so terrified me on Day 1 and really look the reflection that is there looking back at me.  It’s got some nicely toned, visible muscles and is still quite shapely, but in a much more sexy, feminine way then I imagined it would look.  So when I stood there last week on Monday, 8th January 2018, I was so proud and excited about how far I have come.

Thankfully I didn’t give up on that very first day because of the inner critic in me who wanted me to run off and hide because I wasn’t good enough, slim enough or strong enough.  Instead I have stuck  it out three to four times a week (well  most weeks) and  have learned to love, nurture and care for my body in a way I  haven’t ever done.  I’ve learned that exercise is NOT about punishing myself because I had a chocolate brownie, but that it’s about honouring the physical, emotional, spiritual and mental parts of self.  Of course there are days when the thought of getting into my gym pants is the last hings I want to do…and I ‘d rather lie around in my underwear and eat ice cream, but the truth is I have fallen in love with the new me over the last year.

The me that is self-loving and wants to do the best for me that I can do.  The new me who has persevered through the initial stages of getting my health back.  The new me who values fitness and exercise.  The new me who doesn’t  make excuses all the time about not having time, but rather makes and finds the time because I am worth it!  And it’s not that I am suddenly an arrogant, slimmer version of my past, overweight self, it’s more that I just really love the fact that I love me!  And that I got over myself and went back for that second and third and forth session with Alex, and all the sessions since then.

He wasn’t with me in the gym this year on my “gym-aversary” but I know he delights in the progress and changes I have made, the growth I have shown, and the values I have developed around myself, my health and my fitness.  Alex is still very much part of my process, and I rely on his knowledge,experience and accountability to see me through the next year of my ongoing transformation, because I have learned that this is not about reaching a final goal, but rather living a life where I am constantly striving for improvement and achievement.  All I can say is #whatadifferenceayearmakes.