OH! Magazine - Australian Version January 2016 - Page 13

THE J Y OF EATING: PART 1 DR JOANNA www.drjoanna.com.au ( Nutrition ) Dr Joanna shares her tips to help you rediscover the joy of eating. ptimum health relies on healthy eating. So here are a few tips to help you reignite the joy of eating. O Embrace a positive relationship with food What emotions and words come into your head and your heart when you think of nutrition and eating for weight control? Are you thinking boring, restrictive, flavourless, hungry, sad, denial or other such negative words? Your challenge today is to turn that thinking on its head! One insightful study showed that the mere thought of going ‘on a diet’ actually made participants eat more, because they perceived that they were going to be going without and therefore, compensated by rewarding themselves with extra food before that freedom was ‘taken away’. It’s that ‘I’ll start on Monday’ mindset, followed by the thinking ‘I’ll eat whatever I like until then’. To achieve long term results – not just in relation to weight control but also to overall health and wellbeing – a more positive mindset is essential. Ultimately, we are all pleasure seekers and food should be a joyful part of life. By genuinely enjoying healthy eating, you’ll be able to do it and banish that ‘diet’ mentality forever. So I challenge you this month to embrace a positive relationship with food. Think of nourishing your body with real foods that taste delicious, rather than restricting foods you think you shouldn’t be eating. Every time you eat something, sit down at a table and be present in the moment. Truly taste the food and think about how that food makes you feel, not just in that moment but an hour or two later. Turn any negative emotions about food into positive ones. Guilt has no place with food – instead, enjoy the food and if you do overeat or indulge in less healthy foods, simply put it in the broader context of your overall diet. Savour whatever food you eat, and enjoy every mouthful. Then, plan lighter more nutritious meals for the rest of the day. 1. Eat plants. Make these mostly veggies, with a little fruit. Breakfast may be more fruit if having muesli or cereal, or it could be veggies if having a hot breakfast. Fruit may also be in a salad or salsa with a savoury meal. Otherwise your goal is to make half your plate veggies. Adapt a template for healthy eating 2. Add a protein-rich food. If it’s a vegetarian meal this could be tofu or legumes. Otherwise dairy, eggs, meat and seafood all count here. Of course, what we eat is important, but there are many ways to eat healthily. What suits you best depends on many factors such as your culture (e.g., what you ate growing up), your likes and dislikes, any allergies or intolerances, your ethical or religious beliefs, and so on. So don’t be swayed by the diet a friend follows, or what the latest celebrity is espousing. Your healthy eating plan is yours to enjoy and yours alone. To that end I created the Dr Joanna Plate, to teach people how to put together a healthy meal. It’s a template for eating that allows you to have autonomy over your own food choices while being guided by me. You can be vegan or an omnivore; follow a Mediterranean style diet or an Asian one; embrace kale, quinoa and green smoothies or not! What is important is that you base your plate on real foods rather than highly processed modern foods, and that you make your meals really tasty and enjoyable. So my second challenge this month, is to create your breakfast, lunch and dinner using the Dr Joanna Plate to guide you. To view the Dr Joanna Plate click here. 3. Add what I call a ‘smart carb’. These are essentially wholegrains, legumes (count these here if not a vegetarian meal), or starchy veggies like small salad potatoes, sweet potato or yam. 4. Finally make sure you have some good fats. Fat makes food taste good and so we enjoy them more. But fat also adds fat-soluble nutrients, which helps us absorb more of the phytochemicals (including many antioxidants), and slows down digestion so we feel more satisfied after the meal. Extra virgin olive oil is ideal, as are avocado, nuts and seeds. This information is extracted from Dr Joanna’s ‘7-Day Joy Of Eating Challenge,’ which was created in conjunction with the Happiness & Its Causes Conference where Dr Joanna will be presenting on this topic in April 2016. For more information or to book tickets click here. Or, to learn more about Dr Joanna’s fresh, personalised, research-based approach to getting lean at www.drjoanna.com.au ( OH! MAGAZINE ) JANUARY 2016 13