How Did This Happen?
What's The Downfall of Over Restrictive Dieting?
Weightloss and Even Fat Loss is an easy equation. Eat less and move more. However, eating less and moving more forced other changes on my body. In 2012 these changes allowed me to gain 20lbs in 5 days after a restrictive diet and exercise routine.
Changes Your Body Makes To Eating Less
----The less you eat the more the body cuts out "non-exercise related calorie expenditure" (NEAT). This gets so extreme, you actually blink less and you brain slows down. Not to mention cellular repair slows down, your immune system stops working as hard and hormone production changes
Changes Your Body Makes To Moving More
----Your body learns to be more efficient. Meaning you actually burn less calories per given activity. (You can do more with less energy)
Changes Your Body Makes To Restrictive Diet
----There are bacteria in our stomachs that help us digest the food we eat. The type of bacteria that live in us changes with our food choices. This bacterial diversity is part of what allows humans to extract nutrients from plants as well as animals.
ADAPTATIONS TO A RESTRICTIVE DIET
Foods outside of your diet make you sick
Foods outside of your diet create an inflammatory response
WHEN YOUR DIET'S LOW IN CARBOHYDRATES
Your blood sugar spike in response to carbohydrates is higher
Your ability to store carbs in muscles is less
Your ability to use carbs for energy is less
WHEN YOUR DIET'S LOW IN FATS
Your ability to use fat for energy decreases
Your steroid hormones production may dip
At the time I prepped for that show I was and had been following a ketogenic diet for almost 2 years. I also was riding a road bike for transportation putting in about 50miles a day. On top of that I would do more cardio. My diet was high protein, high fat and very restricted. In 5 days after comp, I gained 20+lbs. I ate like shit and I did not workout, but this was a crazy turn around. It forced me to review my cutting methods and everything I knew about nutrition
Over Restrictive Dieting caused my metabolism to slow to a stall and lowered my ability to adapt to different foods.
Treats that are delicious, full of amazing fats & natural sweetness, and are super simple to make? Yes please! 💁🏼♀️ This raw carrot cake slice is SO good and the chocolate (avocado) mousse goes perfectly with strawberries. Strawberries are cheap as chips in Australia atm thanks to a terrible act of sabotage, so let’s support our farmers by buying big & having them with some choccy mousse (just be sure to slice them first)! 🍓 🍓 🍓
🚨Survive or Thrive Part 3🚨
Finally let's get into solving the problem of being stuck in the Survive cycle, over stressed, with the cortisol hormone always operating at the highest levels in your blood stream. But first let's do a little review of what causes cortisol levels to be so high they block the fat burning process.
1. The Bear's not real. The bear is stress from work, relationships and you constantly picking yourself apart.
2. Cortisol(Stress) tells the body to break down tissue for energy. So you can not rebuild muscle and bone when cortisol levels are high.
3. All of this is going on at the smallest level. By the time you see the effects of cortisol overload, millions of reactions have occured on the microscopic (cellular) level.
Escaping The Bear
Ok you ready to escape? Well the first step is easy. You are going to start flushing cortisol out of your system. What does this mean, drinking more water. Alkaline water will help to speed this process. Now you can buy alkaline water or you can simply squeeze some lemon or lime in the water you drink. This water will help your body flush out the damaged cells and strart recovering from cortisol overload. I recommend my clients take in no less than 1ounce of water for every kg of body weight. That's a little over half your body weight in ounces of water. So unless your a 120lb female throw out that 8 glasses of water a day theory, you're gonna need a little more.
2nd step. After you increase water intake, to a level high enough for the body to flush out the excess cortisol and begin the switch from Survive to Thrive. Now you must start giving your body what it needs to produce more Thrive hormones. Hormones like dopamine, serotonin, testosterone, "good" estrogen. Supplements like HTP, L-Tyrosine and *ALL* the Vitamin Bs can help, but the best thing you can do to feed hormonal balance is eat lots and lots of vegetables. Not only do vegetables contain many of these vitamins and minerals, but they also contain valuable substances that speed up this healing process. One thing I always remind my clinets of is that aspirin came from a plant. We evolved to use nature to heal us. Continued tomorrow.
I’ve struggled recently with lots of personal things, but a constant for the past few years has been my weight. I’ve gone up and down and up and down, but I’ve reached my end with this. I am so fucking sick of this roller coaster. I’m committing to meal prep, and making a big effort to eat a rainbow. I’m cutting down my meat portions at dinner to save the leftovers as the protein portion of whatever I make for lunch. I’m trying to fill plates with as many veges as it will fit, and keep grains and meat minimal. I’m trying to drink a minimum of 2 litres of water a day. I did a gym class tonight and I’m signing up for another tomorrow. I’m going to start asking myself every night “what have I done for my well being today?” And if I haven’t done enough, I’ll go for a walk. This is bloody hard, but I’m realising I can’t cheat with it. There isn’t going to be a quick fix.... and if it’s quick, it likely won’t last. I’m starting to relearn the difference between hungry and thirsty. I’m ready to love myself again. So here’s my lunch for tomorrow and the day after. I’m determined to make this work this time. #weight #mealprep #healthylunch #dietingwoes #timetochange
Have you tried homemade custard?? It is NOTHING like the supermarket carton version. It’s SO good! This is one of my fave things I’ve ever made. I‘ve never really liked custard (until now!). Had some leftover egg yolks and a few apples et voila! Perfect on a cold winters night ❄️ 🍏 #eatingwithoutguilt #foodnotcalories #procrastibaking
Argh such a lucky lady to get such amazing baking goodies for my birthday 🎉 Thank you everyone! Can’t wait to use them this weekend. But what to make...🤔🤔🤔 Gotta christen them with something good!
From healthy ‘Brownie Bites’ to not so healthy choc chip cookies! There is a place for all types of foods in our lives. When you learn to eat intuitively instead of dieting, these foods no longer have control over you & you don’t have to worry about losing control yourself. I made a double batch of these (so I can gift some to my lovely friend @priz26
for her bday!) and didn’t have a bowl big enough- so pot it is😆 Could you have this pot of cookie dough in your midst and not devour it..?? 🍪🍪🍪
Thank you @mamabear.eatsketo
for this great recipe!! 💗 Hope you don’t mind I’ve renamed them brownie bites because mine didn’t crisp up like a cookie- more soft and fudgey like a brownie. Also they’re so rich you literally only need a bite! I changed the recipe slightly. Added walnuts & subbed coconut oil for the butter. I’ve included both recipe versions here. Made 47 bites. You won’t regret making these!!
Battle is on! Sugar Vs. Sugar Free Apple Crumble. Which would you choose? Would you even notice the difference? When a recipe is based on fruit I’m often skeptical of the need for added sugar. Banana bread is a perfect example- if your bananas are super ripe you do not need added sugar. I’m not a SUGAR nazi but I also recognise that my body doesn’t respond well to excess sugar- an experience many people share. So tonight I made both a sugary version and experimented with a sugar/refined flour free version. Will see which tastes better & makes my body feel happiest (& will enlist a few taste testers to do the same). What will the verdict be❓❔❓❔🤔🤔🤔
Peas first thing in the morning? 🙋🏼♀️ Yep! We’re brought up eating toast & cereal to kickstart our day but there are so many more incredible options. Brunch is hands down the BEST meal out. Look how pretty this is! And it tasted amazing too more importantly. I hope you’re enjoying some delicious, nutritious food this weekend ☺️
It’s Mother’s Day - let’s get smashed! Kidding...see what I did there..? 😉 Happy Mum’s Day to all the Mummies and women who care for children in every wondrous way possible. You all deserve medals!! Shoutout to one very special Mum in particular though for being the most fabulous, caring, generous and inspiring woman I know. Love you to bits @jannpunch
💗💗💗 #happymothersdaymum #inspiringwomen #letsgetsmashed
😳💩😆💩😳 Throwback to when I was just learning to deadlift with @eddieesp
🙈 Gotta start somewhere right???
This is perhaps the best piece of advice I could impart on you & it forms the foundation of nearly all my client work. Have you ever noticed that most of your unhappiness centers around your own self-talk? Most people aren’t insightful enough to recognise it until someone like me comes along with a mirror prompting them to self-reflect. ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ ⠀⠀ The auto-track that plays in your mind sometimes needs to be actively stopped, especially when it’s causing harm. The key to improving how you feel about yourself, your abilities and your circumstances is to TALK to yourself instead of listening. Active, positive self-talk will help shift any negative perceptions you have of yourself & others; performance barriers; confidence levels; & general happiness #talktoyourself #dontlistentoyourself #positiveselftalk
Meal Prep Sunday: not just for bodybuilders & hardcore dieters, and doesn’t have to just include boring garden salads or chicken breast/brown rice combos 🤮 The reason I prepare my weekly food is so I don’t have to think about what to make for dinner at the end of the work day, or worry about spending money buying lunches. A few hours of prep on a Sunday can save you time & money during the week, and also ensure there are nutritious options to grab on the go. ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀
The KEY though is to make it food you enjoy. Can’t stress this enough!! If the thought of tinned tuna & lettuce doesn’t excite you, I can guarantee you’ll be ditching it & heading to the cafe at lunch time, OR eating it and then scoffing a snickers to curb your cravings. Don’t think of meal prep as a dieting strategy, think of it as being a regular part of your healthy lifestyle. This week: Tofu & Veggie Curry w Rice; Low Carb Spinach Gnocchi; Roast Tomato, Rocket, Feta & Pinenut Salad; Yoghurt & Berry Pots; & Breaky Muffins
Ok so this is my own doing.... on Thursday evening I weighed myself I was 2kg up.... not thinking I normally weigh on a Saturday morning. And then I had a serious DIVA moment and I binged so bad for that evening and the next day. Then today when I weighed in.... well it turns out my scale is not working properly, in a time span of 2 min I lost 3kg... but I took the most constant number as the right one. And now I feel like a total idiot...I have messed up my progress good and proper not sure if I will make my #DietBet
next week as I still have 2.5kg to go. 😫
So I guess I am going to have to put my pedal to the metal and get this shit done..... oh gosh.... well mext week we will know right?
The other problem I seem to be facing is that I am not losing as I normally would on a diet. Because I am on the heavier side small losses can just be water retention or something. So I am a bit worried . I have never put so much effort into this and I am not seeing the results. So today I am going to see the good ole Doctor to find out what my options are. My worry is that it is medical, I have had my thyriod tested but it was 9 years ago. But you never know hey? Well i will let you know once I have answers....a part of me wants there to be a problem I know that sounds bad but its like you want something to blame but oneself? That is not a very good mindset to have I know... but lets get through this and take it one step at a time.
Millie & I have no shortage of positive things to say about strength training for women. The physical gains may be obvious but it’s the psychological benefits that keep us coming back! Strength training teaches you about physiology & how your body works. It helps you focus on what your body can do, rather than solely on how it looks (omg you mean our bodies aren’t just ornaments...😲). Plus it can just make you feel good 💪 Give it a go ladies! #strengthtrainingforwomen #talkingdog
Eat Corn Bread. Make Corn Bread. Ate this at a cafe yesterday and happened to have some left over polenta in the pantry from my hiking trip so decided to try & recreate it! It really was so simple to make & would be easy to sneak additional veggies in I think for kids (zucchini perhaps, or capsicum). It’s GF too if that floats your boat:) #cornbread #healthyfoodforkids #southerncomfort
Sunday is for brunching with fur babies & spoiling them with puppacinos & homemade dog treats! Willow’s was gone before Millie had even made a dent 😆#thisiswhyilovemelbourne
Living with a diet mentality usually means eating at a cafe goes one of two ways. Either you scan the menu for the lowest calorie/carb/fat meal, or you let loose, ‘break’ the diet & order the highest calorie/carb/fat meal you can find. The latter often happens when you’re on holidays. ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ Following a no diet approach and learning to eat intuitively help you listen to what your body needs/wants, instead of what your brain craves. After hiking for 5 days eating lots of packaged food with no fresh fruit or veggies, my body needed greens and plant foods. This delicious brunch (zucchini/mint fritters with greens, poached eggs & haloumi) totally hit the spot, followed up with another salad later on. Stop counting & learn to listen to your body 💗
Food & essentials ready to go 🤗 Dinner menu: Night 1: Pizza—Night 2: Green Pesto Pasta—Night 3: Tofu Curry w Coconut Rice—Night 4: Cheesy Mushroom & Truffle Polenta. Not too shabby given we’re carrying all our food for 5 days! Breakfasts are savory muffins & cereal. Lunches are quinoa & olives & dried fruit. Snacks are a mix of trail mix, gummy bears & cheese sticks. We’re not going to go hungry that’s for sure! #foodislife #hikingfood #campmeals #carblife
Pea Pesto is the Besto! 😃 So easy to make if you have a food processor. And a good way to sneak veggies in if you’re not a fan of eating them. I’ve made this with rocket & broccoli before and it’s just as good. Plus, it’s vegetarian, gluten free AND can be made vegan or nut free. Now there are no excuses not to put some greens into your body (especially after a chocolate filled weekend!) 🍫 🥦 ☺️
⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ ⠀. Cup of Peas ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀Bunch of Basil ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀Juice of 1 Lemon ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀2 Garlic Cloves ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀Sprinkling of Parmesan ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀Handful of Toasted Pinenuts ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀Olive Oil ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ ⠀⠀
Salt & Pepper ⠀⠀⠀⠀⠀⠀⠀
It’s an Aperol Spritzy Easter Saturday 🍸 Will be sure to get home before the Easter Bunny comes 🐰
Chocolate Easter Eggs Anyone?? These are made in the style of my fave chocolate bar Bounty but without loads of sugar! The sugar free version is just mix of desiccated coconut, honey & coconut oil on the inside, dipped in a mixture of cocoa powder & coconut oil. I also made some that were decorated with white chocolate & mini smarties. These ones looked prettier for IG:) So easy to make- a great one to do with the kids! #healthyeastertreats #bountystyle #happyeaster
Early morning hiking practice in the beautiful Dandenongs with @priz26.
The 20kg vest was not fun uphill & there was a little blister action thanks to the wrong socks- but otherwise a successful trial run before Cradle Mountain in a couple of weeks! 🤗 Being out in nature is good for the soul, and there are so many trails to hike in Victoria - plus it’s enjoyable, relaxing & free! #natureisfreetherapy #bushwalkingvictoria
Every time I start a diet. I mean, can't let all that wonderful (horrible) food go to waste, right?
When was the last time you tried something new in fitness? I can honestly say I’m someone who does not enjoy traditional forms of cardio like running or cycling BUT I do enjoy getting my heart rate up so I’m trialing a few activities: Zumba, Aerial Yoga, Dance Classes & Swimming are all on the list— but tonight my friend & I tried boxing. ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀
It got me thinking though how intimidating trying new things can be. People often get in their own heads and talk themselves out of doing new things. Fear & anxiety are a normal response but shouldn’t prevent you from having fun! ⠀⠀⠀⠀⠀⠀⠀
There are some things you can do to minimize their intensity: 1) Go to your first class with a friend. They might not wish to continue on, but if you can at least drag them along to the first one, it will help you feel more comfortable. 2) Get there early & introduce yourself to the instructor or chat with others waiting for the class. Turning up late or flustered will only make you feel more anxious. 3) Take some deep breaths and remind yourself that you’ll do fine. Everyone was new once! They’ve all been in your shoes & nobody will expect you to ace it in your first class. 4) Redefine success. Instead of expecting perfection from yourself, congratulate yourself for walking through the door. 5) Remind yourself you’re there to have fun! Relax & enjoy. ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀
GET OUT OF YOUR COMFORT ZONE & TRY SOMETHING NEW! Fitness should be fun! ☺️
Reunited after 4 days! 💗 Missed this little munchkin. Unfortunately she’s developed some separation anxiety thanks to the several interstate trips I’ve been on lately, so it’s time for some more training (therapy)! Here are the 3 tips I’ve found & will start with: 1) No warm happy greetings when I walk through the door. Give cuddles when she’s calm. 2) Lots of grabbing the keys, putting shoes on like I’m leaving but then sitting on the couch to reduce pre-departure anxiety. 3) Do some ‘out of sight’ exercises with Millie having to stay in another room while I do stuff. And of course lots of praise when she does well. She’s just too smart for her own good. Other tips are welcome! #doggytraining #separationanxiety #furbabymama
Nothing like some father/daughter yoga on a Sunday morning. Stretching, chanting, meditating Ommmmm...... 💗 Thanks @michael.punch #strikeapose
Feeeew too many of these last night with the girls- but living life with no regrets! 🍸 You know when you finish the night with a falafel 🌯 it’s a good night. Drinking...eating....it’s all part of being social. Being on a diet that keeps you on the couch because you can’t eat or drink anything on a menu is not sustainable. All you end up doing is waiting for it to be over so you can eat all the things you weren’t allowed to on the diet. Learn how to live a balanced, flexible lifestyle forever instead of jumping from diet to diet. It’s a much nicer, more sustainable way to live 👯♀️🥂
Want to know the secret to the perfect choc-chip cookie? Chewy on the inside, crisp on the outside? A little dollop of Nutella in the centre of the dough ball! ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀Want to know the secret to avoiding yo-yo weight challenges? Not restricting! Depriving yourself of the cookie you crave will only make you think of it more and more. Obsessively thinking about the cookie you’re not ‘allowed’ will often later lead to a binge. ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀Learning to manage cravings & educating yourself about WHAT cravings really are and WHY you have them will help you overcome food issues #cookiesarentthebadguy #educateyourself #dietingleadstoweightregain
It’s all gone Pete Tong ... Now on steroids and antibiotics after being ill and gave up the watch for a bit as I get too competitive and I knew I needed to concentrate on getting better 🙌 Weigh in will be interesting I’ve either not eaten or eaten rubbish...I missed Wednesday so will be 2 weeks since the last one come next week 🤔 #slimmingworld #healthyliving #dietingwoes #roadtorecovery
I really need help with this. I struggle with my diet outside of breakfast. Last time I failed to stick with a plan regularly and as much as it’s killing me to get back into things, the restrictive diet is already my struggle. It doesn’t help that I have virtually NO creativity in the kitchen. Any books to help with transitioning into #iifym
would be great. Suggestions, how best to do it? Any and all advice would be appreciated. You can comment or DM me. Thanks a ton!! #fexibledieting #eateverything #npcbikini #npc #bikinicompetitor #dietingwoes
Truer words couldn't be said.