Weigh to go

It’s not often that I get a sponsored guest post written for me by someone who knows their topic inside out. However today’s post is by a qualified nutritional therapist Alison Cullen and if you know someone going through the menopause it is well worth a read:

There is no justice in the size and shape game. No one knows this more than I, inheriting not the petite and slender genes of my mother but the sturdy, generously hipped genes of other less blessed parts of my family tree. How unfair.
More injustice is heaped upon us at the menopause, as our outline shows a distinct tendency to ooze, slowly meandering into the territory comfortably named ‘spread’. Well, sometimes injustice must be fought, not just on the streets but also in the larders and lunch boxes.
Tools and tricks for fighting back
This is a really simple one, and yet most women ignore, not to say positively neglect it. Chew. Yep, it’s that simple. Actually give your food some tooth time before it disappears down the throat. I absolutely promise you it will revolutionise your eating patterns. For a start, it’ll take you an awful lot longer to get through a plate of food!
Most women could speed eat for their country. The food is nearly always being thrown over the tonsils whilst the tonsil owner types, wipes, or transports small child with the other hand. That’s if they’re not scuttling down the high street in pursuit of emergency shopping in their lunch break, sandwich crammed into bag and then gullet.
Chewing triggers the production of digestive enzymes, which then break down the food, extract the nutrients therein, and send signals back to the brain to acknowledge that supplies have arrived and eating can stop. You’re no longer hungry. You won’t be for a few hours more. Relief. If you neglect this simple process you are not only more likely to experience indigestion, but also more likely to get hunger pangs and unhealthy cravings. [1]
Chew each mouthful twenty times. If that feels like a marathon training session then you’ll benefit all the more from it. If your digestion has been problematic for a while and/or you get acid indigestion, take Centaurium tincture (yes, it’s bitter; it’s meant to be to help) until things are better.
Get your timing right too. It’s not just what you eat but when you eat it. Food eaten at the end of the day is more likely to make you fat than if it’s eaten earlier in the day, regardless of its calorie or fat content. [2] So there’s no point starving all day and then maxing out on a big evening meal. Sumo wrestlers get their impressive poundage from eating late and heavy meals. Don’t go Sumo on yourself! Have that cookie early on and it won’t do you so much harm. Better still, have some dried fruit that contains heaps of useful minerals (iron for your energy levels, for example) and gets your gut moving too. If your menopause symptoms include sugar cravings and low energy, dried fruit can be an excellent substitute for refined sugary foods. Try Helix tincture or Craving Essence to reduce the cravings.
Two tiny tricks that can have a huge impact on making you tinier – and they’re free! Chew on that! 
Alison BA (Hons), DN, DNT (Dist)  qualified as a nutritional therapist in 1997 and has a busy practice in Glasgow. She has worked in the health industry since 1987 and currently combines her practice with the role of Education Manager for A.Vogel. Alison lectures, trains and writes extensively on health issues, and is often to be found quoted in health magazines and on health-related websites.
[1] Li J et al. American Journal of Clinical Nutrition 2011; 94: 709-16 (People who chew more consume less food and produce more satiety hormones) Andrade AM et al. J Am Diet Assoc 2008; 108: 1186-1191 (Eating slowly led to decreases in energy intake within meals in healthy women)
[2] Bray MS et al. International Journal of Obesity Epub ahead of print. December 2011

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