Binge-eating disorder generally isn't an illness that you can treat on your own. But you can do some things for yourself that will build on your treatment plan. In addition to professional treatment, follow these self-care steps for binge eating:
Stick to your treatment. Don't skip therapy sessions. If you have meal plans, do your best to stick to them and don't let setbacks derail your overall efforts.
Avoid dieting. Trying to diet can trigger more binge episodes, leading to a vicious cycle that's hard to break.
Eat breakfast. Many people with binge-eating disorder skip breakfast. But, if you eat breakfast, you may be less prone to eating higher calorie meals later in the day.
Don't stock up. Keep less food in your home than you normally do. That may mean more-frequent trips to the grocery store, but it may also take away the temptation and ability to binge eat.
Get the right nutrients. Just because you may be eating a lot during binges doesn't mean you're eating the kinds of food that supply all of your essential nutrients. Talk to your doctor about vitamin and mineral supplements.
Stay connected. Don't isolate yourself from caring family members and friends who want to see you get healthy. Understand that they have your best interests at heart.
Get active. Talk to your health care providers about what kind of exercise is appropriate for you, especially if you have health problems related to being overweight.
2
Develop positive coping tools to use for managing your emotions. Try exercising, talking with a friend, doing yoga, playing a musical instrument or anything else that helps you manage your emotions in a more positive way.
3
Process your emotions instead of stuffing them down with food. People who binge eat or compulsively overeat often do so to "stuff down" painful emotions that they do not want to face. Eating disorders are symptoms of deeper issues, not the issue itself. Heal the pain that is driving the behavior, and you will no longer feel the urges to binge eat or compulsively overeat.
4
Focus your thoughts on topics other than food. We give power to the things we think about, so even if you are thinking about eating healthier foods, you are still fueling thoughts about food. Instead, think about things that make you happy or make you feel good about yourself.
5
Give yourself a cooling off period. When you get the urge to binge eat or compulsively overeat, tell yourself that you are going to wait 15 minutes. During that 15-minute period, use the other coping tools you have developed to manage your emotions. At the end of the 15-minute period, if you still feel the overwhelming urge to binge eat or compulsively overeat, then eat with no guilt.
6
Phase down the severity of the binge. If you do binge or compulsively overeat, take another cooling off period between courses. Instead of binge eating on 4 rounds of food, see if only 3 rounds will suffice.
When living with an eating disorder you may face an especially difficult struggle to cope, since food is essential to survival. There's no avoiding it — you have to deal with food on a daily basis. Having an eating disorder and being overweight is a double whammy. Here are some tips to help you cope:
Ease up on yourself. Don't buy into your own self-criticism.
Identify situations that may trigger destructive eating behavior so that you can develop a plan of action to deal with them.
Look for positive role models who can help lift your self-esteem, even if they're not easy to find. Remind yourself that the ultrathin models or actresses showcased in women's magazines or gossip magazines often don't represent healthy, realistic bodies.
Try to find a trusted confidant you can talk to about what's going on. Together, you may be able to come up with some treatment options.
Try to find someone who can be your partner in the battle against binge eating — someone you can call on for support instead of bingeing.
Find healthy ways to nurture yourself by doing something just for fun or to relax, such as yoga, photography, meditation or simply a walk.
Consider journaling about your feelings and behaviors. Journaling can make you more aware of your feelings and actions, and how they're intertwined.
Saturday 29 January 2011
Thursday 27 January 2011
A Simple Tip To Improve The Quality Of Your Life
People often say that thoughts become things- but questions are what help determine our thoughts.
Successful people simply ask better questions. If you ask better questions, you get better answers. When you have better answers, you make better decisions. Better decisions lead to better results.
The quality of your life improves.
Now, you may be thinking, "ok that makes sense, but how do I do this?" We will tell you!
You have often heard the suggestion or saying "ask and ye shall receive." It's true.
Think for a second about something you want and what you are willing to do to get that.
Maybe ask a question that will put you in a better mood in an instant- what are you happy, proud, grateful, excited about?
Once you are in a better mood you can then really start to focus on what you want.
An Exercise/Process To Help You Ask Better Questions:
Set out to ask four questions about that thing that you want.
What is in your way?
How are you limiting yourself?
What can get you to that goal?
Who can help you?
Asking questions can get you anything you want. When you ask the right questions, and write them down you then have a plan. When you have a plan, you have instantly increased the odds that you will get what you what. Or at a minimum you will have increased your belief in your ability to get what you want.
We do a lot work at PEERtrainer to help people increase their belief in their ability to gain control of their health and energy for the long term. Our focus is to help you gain hope, increase your optimism. What is interesting about this focus is that you can get to this point, and start nurturing this, without sticking to a stringent plan.
Someone yesterday posted this comment on our Facebook Wall:
"I'm on Jenny Craig and Weight Watchers. But I can't stay on the program. It seems... I keep nibbling at night and sometimes I want to binge eat."
Our whole point, and something that we keep coming back to over and over and over is that for many people when they can't "stay on the program" it leads to some very destructive behaviors. We tell people to think in terms of "tools" and not "programs."
You want to gather as big a set of tools as you can, you want to think long term, and you MUST go easy on yourself.
To use an academic term, our "thesis" is to think about your path to health and energy in terms of a journey. Step one is to simply commit to being on it. You don't need to achieve total mastery right out of the gate. That's nuts!
In this journey you also want to have an objective. We use the term "Point Of No Return" because it is so helpful to have some sort of objective. To us, the objective of this term is to get to a place where you are in a lot more control.
It is GREAT place to be, and WORTH the work it takes to get there.
People have responded to this concept, and really embraced it. If you think about it, so many traditional diet approaches are akin to pushing a beach ball under water. Obviously the ball will bounce right back up.
But when you think in terms of the journey, you break it down into a small series of adjustments. This changes your whole mindset. Maybe an email comes to you with an article with an idea, just like this one, and you get back on track. Or you try a new adjustment. But you enjoy it.
We have a big crew of people who started our "big program" just after Christmas. We are hearing from many of you right now, after the 4 week mark. It is so great to see so many of you really taking your time, going easy on yourselves. And it is working. Bit by bit we are seeing people with more hope, and optimism and all that.
For those of you who are just "following along at home" you can nurture this same sense of of hope and belief. Even if you do just one thing a day or a week, you will remain on the journey.
You will get there. We promise!
Successful people simply ask better questions. If you ask better questions, you get better answers. When you have better answers, you make better decisions. Better decisions lead to better results.
The quality of your life improves.
Now, you may be thinking, "ok that makes sense, but how do I do this?" We will tell you!
You have often heard the suggestion or saying "ask and ye shall receive." It's true.
Think for a second about something you want and what you are willing to do to get that.
Maybe ask a question that will put you in a better mood in an instant- what are you happy, proud, grateful, excited about?
Once you are in a better mood you can then really start to focus on what you want.
An Exercise/Process To Help You Ask Better Questions:
Set out to ask four questions about that thing that you want.
What is in your way?
How are you limiting yourself?
What can get you to that goal?
Who can help you?
Asking questions can get you anything you want. When you ask the right questions, and write them down you then have a plan. When you have a plan, you have instantly increased the odds that you will get what you what. Or at a minimum you will have increased your belief in your ability to get what you want.
We do a lot work at PEERtrainer to help people increase their belief in their ability to gain control of their health and energy for the long term. Our focus is to help you gain hope, increase your optimism. What is interesting about this focus is that you can get to this point, and start nurturing this, without sticking to a stringent plan.
Someone yesterday posted this comment on our Facebook Wall:
"I'm on Jenny Craig and Weight Watchers. But I can't stay on the program. It seems... I keep nibbling at night and sometimes I want to binge eat."
Our whole point, and something that we keep coming back to over and over and over is that for many people when they can't "stay on the program" it leads to some very destructive behaviors. We tell people to think in terms of "tools" and not "programs."
You want to gather as big a set of tools as you can, you want to think long term, and you MUST go easy on yourself.
To use an academic term, our "thesis" is to think about your path to health and energy in terms of a journey. Step one is to simply commit to being on it. You don't need to achieve total mastery right out of the gate. That's nuts!
In this journey you also want to have an objective. We use the term "Point Of No Return" because it is so helpful to have some sort of objective. To us, the objective of this term is to get to a place where you are in a lot more control.
It is GREAT place to be, and WORTH the work it takes to get there.
People have responded to this concept, and really embraced it. If you think about it, so many traditional diet approaches are akin to pushing a beach ball under water. Obviously the ball will bounce right back up.
But when you think in terms of the journey, you break it down into a small series of adjustments. This changes your whole mindset. Maybe an email comes to you with an article with an idea, just like this one, and you get back on track. Or you try a new adjustment. But you enjoy it.
We have a big crew of people who started our "big program" just after Christmas. We are hearing from many of you right now, after the 4 week mark. It is so great to see so many of you really taking your time, going easy on yourselves. And it is working. Bit by bit we are seeing people with more hope, and optimism and all that.
For those of you who are just "following along at home" you can nurture this same sense of of hope and belief. Even if you do just one thing a day or a week, you will remain on the journey.
You will get there. We promise!
Tuesday 25 January 2011
Stop Procrastination- -Now!
Never do today what you can put off for tomorrow. Better yet, never put off 'til tomorrow what you can avoid altogether!
I don't know who coined these phrases, but they must have been a depressive. The symptoms that we face, such as fatigue and hopelessness, make it so easy to say to ourselves, "I'll just put this off until tomorrow when I feel better". Before we know it, that deadline is creeping up on us and we're starting to panic. What's the best way to deal with panic? Hide your head in the sand and hope it goes away! Not really, but procrastination an easy habit to fall into and as the panic mounts, so does the depression. The more depressed we get, the more we avoid reality.
Why We Procrastinate
Why do we fall into the procrastination trap time after time? Because procrastination becomes a way--no matter how maladaptive-- of coping with the emotions and physical symptoms that accompany depression. It may bring some temporary relief, but we eventually wake up the following day and find that no brownies have dropped in overnight and done our work for us.
Which style of procrastination fits you?
Organizing thoughts and actions and keeping on track with plans is difficult. (People with ADD/ADHD may fall into this category.)
Tasks seem overwhelming so it's futile to even try.
Hostile feelings towards someone cause you to want to punish them by putting things off.
Routine and schedule causes you to feel rebellious.
You fear disapproval.
These procrastination styles can overlap in one of four themes:
Self-Doubt - These people feel there are rigid standards about how thing ought to be done and they fear they will fail. They second-guess themselves and delay taking action.
Discomfort Dodging - This person avoids activities that will cause them distress, discomfort or anxiety. Rather ironically, the act of dodging the activity doesn't make it go away so tensions mount because of this avoidance.
Guilt-Driven - The person feels guilt over tasks undone, but rather than correct the original lack of action continues to procrastinate in order to not face up to the guilt feelings.
Habitual - The person has procrastinated so many times, it becomes an ingrained response. The person no longer thinks about why they do it, they feel it's just a part of themselves. It becomes an automatic response to say, "This is too hard", "I'm too tired", or to laugh it off as a character flaw.
Once you recognize your style of procrastination, you can take steps to stop it.
Time Management Tips to Beat Procrastination
One of the most important things you an do for yourself is to get organized. Make lists, take a class in organization, or purchase an organizer. Do whatever works for you. One word of advice: follow the KISS principle (Keep it Simple, Stupid). If your organization system is too complicated, it will become just another task to avoid. Here's my own system. You are welcome to use it if it works for you.
Make a list of what needs to get done. This can be listed in no particular order and will give you a handle on just what you need to accomplish.
Prioritize these. My way of doing this is by deadlines. I arrange them in order of when they are due. You may also choose to rank them by how important it is to get them done. For example, paying your bills on time may be more important to you than cleaning out your closets. Do that first.
Get yourself a calendar with room to write notes in. I personally use a bound notebook and write in dates as I go. I make pages with dates for long-term planning and also keep a separate list that I transfer my short-term goals to.
Take what's at the top of your priority list and determine how long it will take to accomplish it. If it's a quick task, put that down to be done the current day. If it will take a longer time, divide it into smaller tasks to be spread out over several days. Write this in your calendar with specific dates for accomplishing each. Include your deadline for completion of this task on your calendar as well.
Keep filling your calendar until you have a time set aside to do each item while still meeting your deadlines. Be careful to not overbook yourself and allow plenty of time for delays. This will allow you to feel confident that you can accomplish all you need to in the time you have. Now you can relax and work on one item at a time without feeling you have to do it all at once.
Bite Off Only What You Can Chew
Ever notice how broken up large shopping malls are? Lots of twists and turns, levels, and side corridors? There's a very good reason for this. If malls were laid out straight we could see just how far we are really walking. If we actually knew how far apart stores are, we would probably leave the mall, get in our cars and drive from store to store. By having our view broken up into small chunks, we feel as if it's a smaller distance. This same psychological trick can be used to help us overcome procrastination. Break large projects up into smaller tasks. For example, doing your taxes can be broken up into: pick up necessary forms, get records organized, fill in forms, double check forms for accuracy and mail. It won't seem nearly so burdensome if you take a small bit at a time.
Just Do It!
Next time you catch yourself saying, "I can do this later", think Nike. Just do it! Push on through the feelings and do it now. The feeling you get when you finish will be so much better than any relief you get from putting it off.
Schedule Reward Time
As you go work through your tasks, you may find your mind drifting off to all the activities you'd rather be doing. You will find it much easier to concentrate on your work if you know that you have scheduled time for these activities. Tell yourself, I will work hard today accomplishing my goals because tomorrow is Saturday and I have scheduled time to go fishing. Knowing that you have finished your tasks will also make it easier to relax and enjoy your leisure time.
Anxiety Busters
Does the thought of performing a certain task fill you will anxiety? First, try this:
Inhale deeply while counting five heart beats (you may check this easily by feeling your pulse).
Exhale as you count five heart beats.
You should notice after each breath that your heart rate is actually slowing and you are feeling less tense. Now, do something, not matter how small. Just make a start. The very act of accomplishing something will ease your anxiety.
Change Your Expectations
Perfectionism and feelings that things should be a certain way, can be stumbling blocks to beating procrastination. Next time you catch yourself using language like "should" or "must", evaluate if these are only restrictions you are imposing on yourself or they backed up by the reality of the situation.
Perfectionistic thinking: "I must get an A on this paper or I'll be a total failure. There's just so much work to do. I'll wait until tomorrow when I am feeling better and can do a better job."
Reality: Not doing your work now will lead to a sloppy, rushed job just before your deadline and will leave you feeling too anxious and depressed to do a proper job.
Coping Strategy: Look at why you are procrastinating. Does the thought of failing make you feel anxious? Take deep breaths, replace your negative thoughts of failure with thoughts of your previous academic successes, and select a smaller task (such as preparing a bibliography) to begin chipping away at.
Mental Tricks to Give You Momentum
If you have several small items to do which are directly related to the project at hand, do these first. Even though you have some larger tasks left, psychologically it feels as if you have less to do when the list isn't so long. It gives you a feeling that you have accomplished something. Just remember, it must be a task that is relevant to accomplishing your goal. Raking the leaves may be a quick and easy task, but if what you really need to accomplish is a big term paper, you won't be helping yourself.
When you have accomplished a task, mark it out on your list with a pen. It gives you visual confirmation that you are getting somewhere. Again, this gives you a psychological boost. Sometimes I feel as if I'm getting nothing done, but when I look over what's marked out I see I've actually done quite a bit. I'm just constantly adding new tasks.
The Best Laid Plans...
Remember, if something can go wrong, it will. Allow yourself more than adequate time to finish each task. If you do not need all the time you've allowed, you will be able to progress ahead of schedule. This will be a psychological boost to you. At the very least, you won't be left rushed to finish.
Don't panic if you get behind schedule. If you've allowed yourself extra time each day, you will simply shift everything forward until you catch up. The key is to leave yourself room to be flexible.
What if you really don't have time to finish everything? Get creative. Request extensions on deadlines, get help from friends and relatives, delegate tasks to others, drop non-essential items from your schedule (the world won't end if you can't redecorate before your mother-in-law visits), or hire outside help. I haven't found a situation yet that couldn't be solved somehow once I let my expectations change about how it should be.
I don't know who coined these phrases, but they must have been a depressive. The symptoms that we face, such as fatigue and hopelessness, make it so easy to say to ourselves, "I'll just put this off until tomorrow when I feel better". Before we know it, that deadline is creeping up on us and we're starting to panic. What's the best way to deal with panic? Hide your head in the sand and hope it goes away! Not really, but procrastination an easy habit to fall into and as the panic mounts, so does the depression. The more depressed we get, the more we avoid reality.
Why We Procrastinate
Why do we fall into the procrastination trap time after time? Because procrastination becomes a way--no matter how maladaptive-- of coping with the emotions and physical symptoms that accompany depression. It may bring some temporary relief, but we eventually wake up the following day and find that no brownies have dropped in overnight and done our work for us.
Which style of procrastination fits you?
Organizing thoughts and actions and keeping on track with plans is difficult. (People with ADD/ADHD may fall into this category.)
Tasks seem overwhelming so it's futile to even try.
Hostile feelings towards someone cause you to want to punish them by putting things off.
Routine and schedule causes you to feel rebellious.
You fear disapproval.
These procrastination styles can overlap in one of four themes:
Self-Doubt - These people feel there are rigid standards about how thing ought to be done and they fear they will fail. They second-guess themselves and delay taking action.
Discomfort Dodging - This person avoids activities that will cause them distress, discomfort or anxiety. Rather ironically, the act of dodging the activity doesn't make it go away so tensions mount because of this avoidance.
Guilt-Driven - The person feels guilt over tasks undone, but rather than correct the original lack of action continues to procrastinate in order to not face up to the guilt feelings.
Habitual - The person has procrastinated so many times, it becomes an ingrained response. The person no longer thinks about why they do it, they feel it's just a part of themselves. It becomes an automatic response to say, "This is too hard", "I'm too tired", or to laugh it off as a character flaw.
Once you recognize your style of procrastination, you can take steps to stop it.
Time Management Tips to Beat Procrastination
One of the most important things you an do for yourself is to get organized. Make lists, take a class in organization, or purchase an organizer. Do whatever works for you. One word of advice: follow the KISS principle (Keep it Simple, Stupid). If your organization system is too complicated, it will become just another task to avoid. Here's my own system. You are welcome to use it if it works for you.
Make a list of what needs to get done. This can be listed in no particular order and will give you a handle on just what you need to accomplish.
Prioritize these. My way of doing this is by deadlines. I arrange them in order of when they are due. You may also choose to rank them by how important it is to get them done. For example, paying your bills on time may be more important to you than cleaning out your closets. Do that first.
Get yourself a calendar with room to write notes in. I personally use a bound notebook and write in dates as I go. I make pages with dates for long-term planning and also keep a separate list that I transfer my short-term goals to.
Take what's at the top of your priority list and determine how long it will take to accomplish it. If it's a quick task, put that down to be done the current day. If it will take a longer time, divide it into smaller tasks to be spread out over several days. Write this in your calendar with specific dates for accomplishing each. Include your deadline for completion of this task on your calendar as well.
Keep filling your calendar until you have a time set aside to do each item while still meeting your deadlines. Be careful to not overbook yourself and allow plenty of time for delays. This will allow you to feel confident that you can accomplish all you need to in the time you have. Now you can relax and work on one item at a time without feeling you have to do it all at once.
Bite Off Only What You Can Chew
Ever notice how broken up large shopping malls are? Lots of twists and turns, levels, and side corridors? There's a very good reason for this. If malls were laid out straight we could see just how far we are really walking. If we actually knew how far apart stores are, we would probably leave the mall, get in our cars and drive from store to store. By having our view broken up into small chunks, we feel as if it's a smaller distance. This same psychological trick can be used to help us overcome procrastination. Break large projects up into smaller tasks. For example, doing your taxes can be broken up into: pick up necessary forms, get records organized, fill in forms, double check forms for accuracy and mail. It won't seem nearly so burdensome if you take a small bit at a time.
Just Do It!
Next time you catch yourself saying, "I can do this later", think Nike. Just do it! Push on through the feelings and do it now. The feeling you get when you finish will be so much better than any relief you get from putting it off.
Schedule Reward Time
As you go work through your tasks, you may find your mind drifting off to all the activities you'd rather be doing. You will find it much easier to concentrate on your work if you know that you have scheduled time for these activities. Tell yourself, I will work hard today accomplishing my goals because tomorrow is Saturday and I have scheduled time to go fishing. Knowing that you have finished your tasks will also make it easier to relax and enjoy your leisure time.
Anxiety Busters
Does the thought of performing a certain task fill you will anxiety? First, try this:
Inhale deeply while counting five heart beats (you may check this easily by feeling your pulse).
Exhale as you count five heart beats.
You should notice after each breath that your heart rate is actually slowing and you are feeling less tense. Now, do something, not matter how small. Just make a start. The very act of accomplishing something will ease your anxiety.
Change Your Expectations
Perfectionism and feelings that things should be a certain way, can be stumbling blocks to beating procrastination. Next time you catch yourself using language like "should" or "must", evaluate if these are only restrictions you are imposing on yourself or they backed up by the reality of the situation.
Perfectionistic thinking: "I must get an A on this paper or I'll be a total failure. There's just so much work to do. I'll wait until tomorrow when I am feeling better and can do a better job."
Reality: Not doing your work now will lead to a sloppy, rushed job just before your deadline and will leave you feeling too anxious and depressed to do a proper job.
Coping Strategy: Look at why you are procrastinating. Does the thought of failing make you feel anxious? Take deep breaths, replace your negative thoughts of failure with thoughts of your previous academic successes, and select a smaller task (such as preparing a bibliography) to begin chipping away at.
Mental Tricks to Give You Momentum
If you have several small items to do which are directly related to the project at hand, do these first. Even though you have some larger tasks left, psychologically it feels as if you have less to do when the list isn't so long. It gives you a feeling that you have accomplished something. Just remember, it must be a task that is relevant to accomplishing your goal. Raking the leaves may be a quick and easy task, but if what you really need to accomplish is a big term paper, you won't be helping yourself.
When you have accomplished a task, mark it out on your list with a pen. It gives you visual confirmation that you are getting somewhere. Again, this gives you a psychological boost. Sometimes I feel as if I'm getting nothing done, but when I look over what's marked out I see I've actually done quite a bit. I'm just constantly adding new tasks.
The Best Laid Plans...
Remember, if something can go wrong, it will. Allow yourself more than adequate time to finish each task. If you do not need all the time you've allowed, you will be able to progress ahead of schedule. This will be a psychological boost to you. At the very least, you won't be left rushed to finish.
Don't panic if you get behind schedule. If you've allowed yourself extra time each day, you will simply shift everything forward until you catch up. The key is to leave yourself room to be flexible.
What if you really don't have time to finish everything? Get creative. Request extensions on deadlines, get help from friends and relatives, delegate tasks to others, drop non-essential items from your schedule (the world won't end if you can't redecorate before your mother-in-law visits), or hire outside help. I haven't found a situation yet that couldn't be solved somehow once I let my expectations change about how it should be.
Monday 24 January 2011
King's College London
Prospective Students
Print version
Click on a link below where you will find more information about each specific course.
Undergraduate
• BSc in Nutrition (3 year course)
Introduction
This 3-year course leads to a BSc Honours degree in Nutrition from King’s College London and qualifies students for a wide variety of careers. The programme is normally studied full-time over three years, though provision exists for part-time study during one of the years. It is a broad degree, allowing nutrition to be studied in the context of other biological sciences. Specialist modules in nutrition make up approximately half the programme, spread over all three years to allow progression in the depth of study and the breadth of subject knowledge. In both year 2 and year 3 students are allowed sufficient choice to develop a coherent programme of study in a variety of related disciplines. This enables the graduate to work in a number of nutrition-related fields, and recognises the fact that nutritional science develops by the interaction of nutrition with other biological sciences.
The BSc course is accredited by the Nutrition Society, so Graduates from the course are eligible to apply for direct entry to the UK Voluntary Register of Accredited Nutritionists.
First Year
Introduction to Nutrition
Social and Psychological Studies
Introduction to Food Science and Technology
Basic Biochemistry
Physiological Systems
Molecular and Cellular Genetics
Second Year
Nutrition and Health
Food Habits
Research Methods for Health Sciences
Up to four optional subjects, which must include physiology and biochemistry, and may also include immunology, microbiology, genetics.
Third Year
Applied Nutrition
Public Nutrition Project
Specialised Topics in Nutrition
Clinical Nutrition
Two optional subjects, chosen from final year courses within the School (e.g. Nutrition and Genetics).
Entrance Requirements
A Level
Grades: BBB (300 tariff points)
This must include:
A level Chemistry
A level Biology or Human Biology
A level in one other subject (not including General Studies or Critical Thinking)
Access
We welcome applications from students taking Access to Science. However, in view of the variability in the number and content of credits studied, all applicants are considered on an individual basis. As a guide, we require Access to Science (or similar) Diploma with the maximum award of 60 credits, all at level 3. Supplementary information and scores for certain credits may be required. In addition a further 12 separate level 3 credits are required. 24 credits Level 3 in Chemistry must be included.
Scottish Highers & Advancced Highers
ABBBB at Highers including Chemistry & Biology
Applications
All students applying for the BSc in Nutrition should submit an application through the University and Colleges Admissions Service (UCAS). When the UCAS application has been received, potential candidates will be shortlisted and those resident in the United Kingdom will be invited to attend a Department Open Day which will include a tour, a lecture, an interview and lunch. Those who wish to make informal enquiries prior to their UCAS application should write to guysadmissions@kcl.ac.uk
• BSc in Nutrition & Dietetics (4 year course)
• Introduction
•
• This 4-year course leads to a BSc Honours degree in Nutrition and Dietetics from King’s College London and enables Registration in Dietetics with the Health Professions Council. The programme is normally studied full-time over four years, though provision exists for part-time study in the first year. It includes three dietetic placements in approved clinical departments.
•
• The first two years allow the student to build a broad base of biological science with nutrition as the major component, while being introduced to key aspects of professional practice that are relevant to placement A. The third year covers much of the basic dietetic theory in preparation for placement B, while continuing the study of nutrition and one other optional science to maintain appropriate breadth of knowledge at third year level. The final year involves more advanced study of dietetics, with considerable scope for reflection and linking with placement experience, together with a project which encourages the synthesis of a variety of skills and knowledge. By the end of placement C students are able to work independently as dietitians.
•
• First Year
• Introduction to Nutrition
• Introduction to Food Science and Technology
• Basic Biochemistry
• Physiological Systems
• Introduction to Professional Practice
• Social & Psychological studies
•
• Second Year
• Nutrition & Health
• Endocrinology, Reproduction and Physiological Control
• Research Methods and Statistics
• Food Habits
• Food Service & Catering Management
• Metabolism
• Placement A (4 weeks between May and August)
•
• Third Year
• Applied Nutrition
• Diet Therapy
• Principles of Clinical Science and Therapeutics
• Communication & Health Promotion
• One optional subject chosen from final year courses within the School (e.g. Nutrition and Genetics).
• Placement B (12 weeks between May and September)
•
• Fourth Year
• Advanced Diet Therapy & Medicine
• Management, Health and Social Policy
• Dietetic Research Project
• Placement C (12 weeks between January and April)
• Entrance Requirements
• A Level
• Grades: ABB (320 tariff points)
•
• This must include:
• A level Chemistry
• A level Biology or Human Biology
• A level in one other subject (not including General Studies or Critical Thinking)
•
• Access
• We welcome applications from students taking Access to Science. However, in view of the variability in the number and content of credits studied, all applicants are considered on an individual basis. As a guide, we require Access to Science (or similar) Diploma with the maximum award of 60 credits, all at level 3. Supplementary information and scores for certain credits may be required. In addition a further 12 separate level 3 credits are required. 24 credits Level 3 in Chemistry must be included.
•
•
• Scottish Highers & Advanced Highers
• AABBB at Highers including Chemistry & Biology
•
• Work experience
• In addition to academic entry requirements, we are keen to ensure that applicants have had some experience working, volunteering or shadowing in a Health or Social Care environment that is relevant to nutrition and dietetics. This could include a nursing or residential home, a children’s play group, a catering kitchen or a hospital.
•
• Applicants who live in London who wish to shadow a dietitian are requested not to contact clinical departments directly, due to the current constraints on NHS resources within London. Instead, applicants who live in London should attend one of the “Careers in Dietetics” open days organised by local dietitians. For further details of these open days please visit this website: Careers in Dietetics open days
• 'Careers in Dietetics'. Once you have attended such an open day you will be provided with an Attendance Certificate. If you are shortlisted for an interview for BSc Nutrition and Dietetics at King’s then you should bring a copy of this certificate with you and give it to your interviewers.
•
• Applicants from outside of London may be able to independently organise an opportunity to shadow a Dietitian working within a hospital or community setting, and this should be a useful experience to view the work of a dietitian in real life. If you have been able to organise such a visit, then please ask the supervising dietitian to complete the form attached here. If you are shortlisted for interview for BSc Nutrition and Dietetics at King’s then you should bring this form with you and give it to your interviewers.
•
• Applications
• All students applying for the BSc in Nutrition and Dietetics should submit an application through the University and Colleges Admissions Service (UCAS). When the UCAS application has been received, potential candidates will be shortlisted and invited to attend King’s for a Department Open Day which will include a tour, a lecture, an interview and lunch. Those who wish to make informal enquiries prior to their UCAS application should write to guysadmissions@kcl.ac.uk
Print version
Click on a link below where you will find more information about each specific course.
Undergraduate
• BSc in Nutrition (3 year course)
Introduction
This 3-year course leads to a BSc Honours degree in Nutrition from King’s College London and qualifies students for a wide variety of careers. The programme is normally studied full-time over three years, though provision exists for part-time study during one of the years. It is a broad degree, allowing nutrition to be studied in the context of other biological sciences. Specialist modules in nutrition make up approximately half the programme, spread over all three years to allow progression in the depth of study and the breadth of subject knowledge. In both year 2 and year 3 students are allowed sufficient choice to develop a coherent programme of study in a variety of related disciplines. This enables the graduate to work in a number of nutrition-related fields, and recognises the fact that nutritional science develops by the interaction of nutrition with other biological sciences.
The BSc course is accredited by the Nutrition Society, so Graduates from the course are eligible to apply for direct entry to the UK Voluntary Register of Accredited Nutritionists.
First Year
Introduction to Nutrition
Social and Psychological Studies
Introduction to Food Science and Technology
Basic Biochemistry
Physiological Systems
Molecular and Cellular Genetics
Second Year
Nutrition and Health
Food Habits
Research Methods for Health Sciences
Up to four optional subjects, which must include physiology and biochemistry, and may also include immunology, microbiology, genetics.
Third Year
Applied Nutrition
Public Nutrition Project
Specialised Topics in Nutrition
Clinical Nutrition
Two optional subjects, chosen from final year courses within the School (e.g. Nutrition and Genetics).
Entrance Requirements
A Level
Grades: BBB (300 tariff points)
This must include:
A level Chemistry
A level Biology or Human Biology
A level in one other subject (not including General Studies or Critical Thinking)
Access
We welcome applications from students taking Access to Science. However, in view of the variability in the number and content of credits studied, all applicants are considered on an individual basis. As a guide, we require Access to Science (or similar) Diploma with the maximum award of 60 credits, all at level 3. Supplementary information and scores for certain credits may be required. In addition a further 12 separate level 3 credits are required. 24 credits Level 3 in Chemistry must be included.
Scottish Highers & Advancced Highers
ABBBB at Highers including Chemistry & Biology
Applications
All students applying for the BSc in Nutrition should submit an application through the University and Colleges Admissions Service (UCAS). When the UCAS application has been received, potential candidates will be shortlisted and those resident in the United Kingdom will be invited to attend a Department Open Day which will include a tour, a lecture, an interview and lunch. Those who wish to make informal enquiries prior to their UCAS application should write to guysadmissions@kcl.ac.uk
• BSc in Nutrition & Dietetics (4 year course)
• Introduction
•
• This 4-year course leads to a BSc Honours degree in Nutrition and Dietetics from King’s College London and enables Registration in Dietetics with the Health Professions Council. The programme is normally studied full-time over four years, though provision exists for part-time study in the first year. It includes three dietetic placements in approved clinical departments.
•
• The first two years allow the student to build a broad base of biological science with nutrition as the major component, while being introduced to key aspects of professional practice that are relevant to placement A. The third year covers much of the basic dietetic theory in preparation for placement B, while continuing the study of nutrition and one other optional science to maintain appropriate breadth of knowledge at third year level. The final year involves more advanced study of dietetics, with considerable scope for reflection and linking with placement experience, together with a project which encourages the synthesis of a variety of skills and knowledge. By the end of placement C students are able to work independently as dietitians.
•
• First Year
• Introduction to Nutrition
• Introduction to Food Science and Technology
• Basic Biochemistry
• Physiological Systems
• Introduction to Professional Practice
• Social & Psychological studies
•
• Second Year
• Nutrition & Health
• Endocrinology, Reproduction and Physiological Control
• Research Methods and Statistics
• Food Habits
• Food Service & Catering Management
• Metabolism
• Placement A (4 weeks between May and August)
•
• Third Year
• Applied Nutrition
• Diet Therapy
• Principles of Clinical Science and Therapeutics
• Communication & Health Promotion
• One optional subject chosen from final year courses within the School (e.g. Nutrition and Genetics).
• Placement B (12 weeks between May and September)
•
• Fourth Year
• Advanced Diet Therapy & Medicine
• Management, Health and Social Policy
• Dietetic Research Project
• Placement C (12 weeks between January and April)
• Entrance Requirements
• A Level
• Grades: ABB (320 tariff points)
•
• This must include:
• A level Chemistry
• A level Biology or Human Biology
• A level in one other subject (not including General Studies or Critical Thinking)
•
• Access
• We welcome applications from students taking Access to Science. However, in view of the variability in the number and content of credits studied, all applicants are considered on an individual basis. As a guide, we require Access to Science (or similar) Diploma with the maximum award of 60 credits, all at level 3. Supplementary information and scores for certain credits may be required. In addition a further 12 separate level 3 credits are required. 24 credits Level 3 in Chemistry must be included.
•
•
• Scottish Highers & Advanced Highers
• AABBB at Highers including Chemistry & Biology
•
• Work experience
• In addition to academic entry requirements, we are keen to ensure that applicants have had some experience working, volunteering or shadowing in a Health or Social Care environment that is relevant to nutrition and dietetics. This could include a nursing or residential home, a children’s play group, a catering kitchen or a hospital.
•
• Applicants who live in London who wish to shadow a dietitian are requested not to contact clinical departments directly, due to the current constraints on NHS resources within London. Instead, applicants who live in London should attend one of the “Careers in Dietetics” open days organised by local dietitians. For further details of these open days please visit this website: Careers in Dietetics open days
• 'Careers in Dietetics'. Once you have attended such an open day you will be provided with an Attendance Certificate. If you are shortlisted for an interview for BSc Nutrition and Dietetics at King’s then you should bring a copy of this certificate with you and give it to your interviewers.
•
• Applicants from outside of London may be able to independently organise an opportunity to shadow a Dietitian working within a hospital or community setting, and this should be a useful experience to view the work of a dietitian in real life. If you have been able to organise such a visit, then please ask the supervising dietitian to complete the form attached here. If you are shortlisted for interview for BSc Nutrition and Dietetics at King’s then you should bring this form with you and give it to your interviewers.
•
• Applications
• All students applying for the BSc in Nutrition and Dietetics should submit an application through the University and Colleges Admissions Service (UCAS). When the UCAS application has been received, potential candidates will be shortlisted and invited to attend King’s for a Department Open Day which will include a tour, a lecture, an interview and lunch. Those who wish to make informal enquiries prior to their UCAS application should write to guysadmissions@kcl.ac.uk
Nutrition resources on the internet
http://www.kcl.ac.uk/schools/biohealth/depts/nutrition/internet.html
Saturday 22 January 2011
Fragrant Lamb Meatball Curry
Sometimes just changing the shape of food is all that is needed to give a favourite meal a different dimension. Typically, meat curries are made with chunks of meat but this recipe instead uses lamb mince to make meatballs which are then cooked and served in the curry sauce.
Traditionally, the preferred fat for Indian food is ghee, which is butter that has been clarified and simmered to remove all the excess water. As you can see from the recipe, this curry contains coconut oil as well as coconut milk. Although coconut is high in saturated fat, not all saturated fats are the same. Now for the science bit!
Fats are made up of chains of carbon and hydrogen atoms called fatty acids. The length of the chains determines how they are classified. You may have heard of short chain, medium chain and long chain fatty acids. Most of the fats that we consume are made up of long chain fatty acids whilst coconut is mainly composed of medium chain fatty acids. This distinction is important because we metabolise the fatty acids in different ways according to their size. Being mainly composed of medium chain fatty acids means that coconut oil is easily digested and is metabolised quickly and rapidly turned into energy. Additionally, one of the main fatty acids in coconut oil is lauric acid which is also found in breast milk. This provides another benefit of coconut oil due to its anti viral and anti bacterial properties. So you can see why it is beneficial to add moderate amounts of coconut to your diet.
However, the debate about animal fats continues. Some people argue that is is not necessary to limit their consumption whilst others are firmly entrenched in the traditional opinion that all saturated fats are bad for health. Nevertheless, any excess fat in food gives an unpleasant mouthfeel so it makes sense to eliminate it. In this recipe, as lamb mince errs on the fatty side, the meatballs are initially browned in an non stick frying pan to release some of the excess fat and then drained on kitchen paper. It won't remove all the fat, which isn't the goal because some fat is needed for flavour, however, it should take away enough fat to reduce any unpleasant greasiness in the finished dish.
Fragrant Lamb Meatball Curry
Serves 4
Ingredients
Meatballs
500g Lamb Mince
10g Fresh Ginger
1/2 Red Onion
2 Cloves of Garlic
1 Tsp Ground Cumin
25g Ground Almonds
Sea Salt & Freshly Ground Black Pepper
Curry Sauce
1/2 Red Onion, roughly chopped
25g Fresh Ginger
2 Cloves of Garlic
150g Fresh Tomatoes, roughly chopped
1 Tsp Ground Cumin
1 Tsp Ground Coriander
1 Tsp Ground Turmeric
15g Coconut Oil
4 Whole Cloves
4 Cardamon Pods, crushed
3 or 4 Small Pieces of Cinnamon Bark
1-2 Chillies
400ml Coconut Milk
50ml Water
8 Curry Leaves
1 Tsp Garam Masala
Juice of ½ a Lemon
Coriander Leaves, to garnish
To make the meatballs
Finely chop the onion, ginger and garlic in a food processor. Add to the lamb mince together with the ground cumin, ground almonds and a little salt and pepper. Mix well to combine.
Divide into 20 even sized pieces and roll into balls.
To make the curry sauce
Place the red onion, ginger, garlic, tomatoes, ground cumin, coriander and turmeric in a food processor and blitz until a paste is formed.
Heat a shallow saute pan, approximately 5cm (2") deep and 25cm (10") in diameter. Heat the coconut oil and then gently fry the spices until their aroma is released. Add the paste and cook for a few minutes. Then, add the coconut milk, water and whole chillies. Stir well, bring up to the boil then cover and gently simmer for 20 minutes, stirring occasionally.
Stir in the garam masala, curry leaves and lemon juice and season with salt and pepper.
To cook
Pre heat the oven to 180℃/160℃ Fan.
Brown the meatballs in a non stick frying pan. Drain any excess fat on kitchen paper. Place the meatballs in a single layer in the pan with the sauce.
Cover and cook in the oven for 30- 40 minutes.
To serve
Garnish with coriander leaves.
Serve with boiled brown basmati rice and Coconut, Cucumber and Mango Salad.
Traditionally, the preferred fat for Indian food is ghee, which is butter that has been clarified and simmered to remove all the excess water. As you can see from the recipe, this curry contains coconut oil as well as coconut milk. Although coconut is high in saturated fat, not all saturated fats are the same. Now for the science bit!
Fats are made up of chains of carbon and hydrogen atoms called fatty acids. The length of the chains determines how they are classified. You may have heard of short chain, medium chain and long chain fatty acids. Most of the fats that we consume are made up of long chain fatty acids whilst coconut is mainly composed of medium chain fatty acids. This distinction is important because we metabolise the fatty acids in different ways according to their size. Being mainly composed of medium chain fatty acids means that coconut oil is easily digested and is metabolised quickly and rapidly turned into energy. Additionally, one of the main fatty acids in coconut oil is lauric acid which is also found in breast milk. This provides another benefit of coconut oil due to its anti viral and anti bacterial properties. So you can see why it is beneficial to add moderate amounts of coconut to your diet.
However, the debate about animal fats continues. Some people argue that is is not necessary to limit their consumption whilst others are firmly entrenched in the traditional opinion that all saturated fats are bad for health. Nevertheless, any excess fat in food gives an unpleasant mouthfeel so it makes sense to eliminate it. In this recipe, as lamb mince errs on the fatty side, the meatballs are initially browned in an non stick frying pan to release some of the excess fat and then drained on kitchen paper. It won't remove all the fat, which isn't the goal because some fat is needed for flavour, however, it should take away enough fat to reduce any unpleasant greasiness in the finished dish.
Fragrant Lamb Meatball Curry
Serves 4
Ingredients
Meatballs
500g Lamb Mince
10g Fresh Ginger
1/2 Red Onion
2 Cloves of Garlic
1 Tsp Ground Cumin
25g Ground Almonds
Sea Salt & Freshly Ground Black Pepper
Curry Sauce
1/2 Red Onion, roughly chopped
25g Fresh Ginger
2 Cloves of Garlic
150g Fresh Tomatoes, roughly chopped
1 Tsp Ground Cumin
1 Tsp Ground Coriander
1 Tsp Ground Turmeric
15g Coconut Oil
4 Whole Cloves
4 Cardamon Pods, crushed
3 or 4 Small Pieces of Cinnamon Bark
1-2 Chillies
400ml Coconut Milk
50ml Water
8 Curry Leaves
1 Tsp Garam Masala
Juice of ½ a Lemon
Coriander Leaves, to garnish
To make the meatballs
Finely chop the onion, ginger and garlic in a food processor. Add to the lamb mince together with the ground cumin, ground almonds and a little salt and pepper. Mix well to combine.
Divide into 20 even sized pieces and roll into balls.
To make the curry sauce
Place the red onion, ginger, garlic, tomatoes, ground cumin, coriander and turmeric in a food processor and blitz until a paste is formed.
Heat a shallow saute pan, approximately 5cm (2") deep and 25cm (10") in diameter. Heat the coconut oil and then gently fry the spices until their aroma is released. Add the paste and cook for a few minutes. Then, add the coconut milk, water and whole chillies. Stir well, bring up to the boil then cover and gently simmer for 20 minutes, stirring occasionally.
Stir in the garam masala, curry leaves and lemon juice and season with salt and pepper.
To cook
Pre heat the oven to 180℃/160℃ Fan.
Brown the meatballs in a non stick frying pan. Drain any excess fat on kitchen paper. Place the meatballs in a single layer in the pan with the sauce.
Cover and cook in the oven for 30- 40 minutes.
To serve
Garnish with coriander leaves.
Serve with boiled brown basmati rice and Coconut, Cucumber and Mango Salad.
Coconut Chicken with Mango Salsa
http://www.essentiallyhealthyfood.com/essentially_healthy_food/2009/02/coconut-chicken-with-mango-salsa.html
http://www.essentiallyhealthyfood.com/essentially_healthy_food/
Ingredients
Coconut Chicken
4 Chicken Breasts, boneless & skinless
250ml Carton of Coconut Cream
2 Tbsp Desiccated Coconut
1/2 Tsp Cornflour
1 Tsp Turmeric
1 Tsp Ground Coriander
2 Tsp Garam Masala
2 Tsp Fresh Ginger, very finely chopped
Zest of 1 Lime
Salt & Pepper
Mango Salsa
1 Large Mango
2 Spring Onions
Juice of 1 Lime
Salt & Pepper
A handful of Coriander, roughly chopped
To make the Coconut Chicken
In a large bowl, mix together the coconut cream, desiccated coconut, cornflour, spices, lime zest, salt and pepper.
Add the chicken and coat with the marinade.
Place in the fridge and leave for at least an hour.
Pre-heat the oven to 200ºC/Fan 180ºC.
Place the chicken on a wire rack over a lined tray and bake in the oven for 30-40 minutes or until it is golden brown and cooked through.
To make the Mango Salsa
Cut the mango flesh into small pieces and finely chop the spring onions.
Add the lime juice and mix together.
Season to taste.
Just before serving stir the coriander through the salsa.
To serve
Slice the chicken across the narrowest side, holding the knife at a slight angle.
Transfer the chicken to the serving plate and fan out the slices.
Serve with the mango salsa.
Spinach, shredded greens or a green salad would be ideal accompaniments.
http://www.essentiallyhealthyfood.com/essentially_healthy_food/
Ingredients
Coconut Chicken
4 Chicken Breasts, boneless & skinless
250ml Carton of Coconut Cream
2 Tbsp Desiccated Coconut
1/2 Tsp Cornflour
1 Tsp Turmeric
1 Tsp Ground Coriander
2 Tsp Garam Masala
2 Tsp Fresh Ginger, very finely chopped
Zest of 1 Lime
Salt & Pepper
Mango Salsa
1 Large Mango
2 Spring Onions
Juice of 1 Lime
Salt & Pepper
A handful of Coriander, roughly chopped
To make the Coconut Chicken
In a large bowl, mix together the coconut cream, desiccated coconut, cornflour, spices, lime zest, salt and pepper.
Add the chicken and coat with the marinade.
Place in the fridge and leave for at least an hour.
Pre-heat the oven to 200ºC/Fan 180ºC.
Place the chicken on a wire rack over a lined tray and bake in the oven for 30-40 minutes or until it is golden brown and cooked through.
To make the Mango Salsa
Cut the mango flesh into small pieces and finely chop the spring onions.
Add the lime juice and mix together.
Season to taste.
Just before serving stir the coriander through the salsa.
To serve
Slice the chicken across the narrowest side, holding the knife at a slight angle.
Transfer the chicken to the serving plate and fan out the slices.
Serve with the mango salsa.
Spinach, shredded greens or a green salad would be ideal accompaniments.
Healthy eating plans made easy
Having a healthy eating plan is one thing, but the sad reality is that most people find it extremely challenging sticking to their healthy eating plans or diets
If you’ve struggled and are still struggling with your healthy eating plans, don’t feel bad because you’re NOT alone. Most people have a hard time sticking to a healthy meal plan that will help them maintain a healthy weight for life.
>>> Why it so hard to stick to healthy eating plans?
There are hundreds of valid reasons why most people find it challenging to stick to a diet plan, but there are a few reasons that are quite obvious in keeping people trapped in an undesired weight:
1. There are just too many temptations lurking at each corner ready to set you off course when it comes to your diet. Unless you are aware of the trigger points that push you right into the arms of your favourite comfort foods, it is easy to experience setbacks.
2. Willpower is not all that it’s cracked up to be. Sticking to healthy eating plans is not just about willpower! You really have to have a good reason “why” you want to make changes in your life in order to successfully reach your weight loss goals.
3. Weight loss information overload? Oh yes, I’m sure you must feel the pain of all these nutrition scientists and the “eat this not that” books and all the conflicting data that is reported in the news when it comes to weight loss. Let’s face it, you get so much contradictory information about what you should or should not eat that in the end, you become completely overwhelmed, give up, and end up eating whatever you feel like. It’s no surprise so many people find it challenging sticking to their weight loss meal plans.
>>> How do you remain faithful to a healthy eating plan to maintain a healthy weight?
If you find it challenging to sticking to your healthy diet plans, it might be time for you to try a different (and more successful) approach:
1. The reason why so many people fail at dieting is because it’s difficult to follow the precise rules of a particular diet. It’s far easier to follow sensible guidelines that will set you on the right track (that’s the way most Europeans eat)!
2. Strict New Year’s resolutions to lose weight are a waste of time! Why bother making promises to yourself that you will “never (EVER) again” eat a doughnut, drink a soda, order a double cheeseburger, eat an ice cream Sunday or buy chocolate for the rest of your life. Giving up all of your cheat foods for life might not be the best plan … it’s best to keep them to 10% of your weekly intake of food.
3. Giving up all your temptations will surely lead to dieting failure. Remember that when you predictably give in to temptation, you say to yourself that you’ve failed yet again, and quit even trying to stick to your original plan (your brain feels defeated and find it pointless to keep on eating healthy). If you want to increase your chances of success, why not work on gradually eating fewer doughnuts and triple cheeseburgers and drinking more water and less soda. If you make your healthy eating plan a gradual thing, you automatically increase your level of success.
>>> Best ways to stick to your healthy meal plans!
1. Using a food journal can really be beneficial to help you stick to eating healthy.
2. Have a vision board of foods you know you should be eating more of in order to train your brain to accept them. Basically this entails you writing down and collecting images of the foods you want to eat more of (and not the ones you want to avoid).
3. Have a vision board of what you would look like at your ideal weight. This will help your subconscious mind absorb your new goals and you’ll find it easier to be successful.
4. Introduce new foods slowly. If you don’t eat a lot of veggies, you may want to introduce one new veggie per week instead of doing a 360 all of a sudden.
5. Do your grocery shopping with a list and that will avoid you leaving things to chance.
6. Don’t bring home foods you know you cannot resist – leave it at the grocery store.
7. If you find it challenging making better food choices when you eat out, check out the restaurant’s Web site in advance in order for you to pick out a number of healthier food options without having to deal with the pressure of a waiter standing over you waiting for you to make a decision.
8. You fall off the wagon, dust yourself off and start back on your healthy eating plan the following day. Don’t wait until Monday. Do it the very next day!
Sticking to healthy eating plans can be a huge challenge for a lot of people because of the many temptations, but if you know the “why” you want to drop the weight and if you have a definite set of goals, you’ll automatically increase your chances of success.
Creating healthy meal plans can be quite difficult when you don’t know where to start.
Everywhere you turn, you hear nutrition and health buzz words that sound like:
* eat seasonal foods
* cut out the processed foods
* shop for local foods
* avoid refined sugar
* stay away from simple refined starch
* don’t eat foods with saturated fats
* eat more fruits and vegetables
* cut back your portions to healthier portions
* get out of the supermarket and visit your farmers’ market
* don’t eat this, eat that instead
* don’t eat food that comes from a drive-thru window
* don’t eat too much salt
It’s really no wonder so many people are so confused, they don’t know where to start and as a result, they are paralyzed.
Health meal plans are the only viable solution to take control over your weight and the only way you can even get close to mastering the list that I have above is my planning out your meals well in advance.
Most people decide on what they’ll eat when they get home at night after a very long day at work, but the people who are the most successful plan out their meals in advance and they go their grocery shopping in accordance to what they intend on eating for the coming week.
Health meal plans prevent that panic feeling you have at night when you realize you have nothing in your refrigerator to eat, yet you have a family of four to feed.
Health meal plans will also help reduce if not eliminate the number of times you rely on unhealthy take away/take out foods (aka convenience foods) that are loaded with fat, salt and sugar.
Health meal plans can easily be integrated in your life by taking a few hours on Saturday or Sunday to cook or pre-cook your meals for the entire week.
There are thousands of healthy recipes that can be thrown together in 20 minutes or less; you can also plan ahead to make large portions of slow-cooking foods like soups, stews, and large meat cuts on a Saturday or Sunday afternoon, then freeze individual portions for easy meals on busier days.
Planning out your meals in advance will also ensure that you plan out healthy lunches. You’ll not only save a lot of money, but you’ll also be better able to control what you eat.
Health meal plans should be a family thing. Involve your partner and make sure to include your kids. Kids learn by modelling their parents. By including them in the meal preparation (even if they end up sitting at the kitchen island and watch you prepare), they’ll end up with a better appreciation of what they eat. These kinds of valuable lessons will ensure that your kids don’t end up turning 18, leaving for university studies and only know how to zap a frozen dinner in the microwave!
Healthy meal plans prepared as a family will strengthening the family bond and help you spend quality time with your kids.
I make a point each week to plan out my recipes and prepare the list of ingredients I need to buy to prepare one week’s worth of healthy meals. I’ve learned many years ago that it was the best way to cut back on multi-grocery shopping trips and on buying meals at the food court.
Healthy meal plans start with making the commitment to yourself, your body and your family that you’ll make healthy eating a priority!
Are you watching your diet?
http://in.rediff.com/getahead/2004/dec/13health.htm
Look good, eat right, work out well and lose weight, was fitness expertSamreedhi Sharma's advice to Get Ahead readers in her hour-long chat.
Rachna: I want to look slim and trim. I don't get time to work out. I walk for 10 minutes a day. My height is 5'2.5" and my weight is 60 kilos. I want to lose weight from my upper and lower back. I look so fat. Please suggest an easy way to lose weight and look slim.Here's more, in the transcript of that chat.
Samreedhi Sharma: To lose weight, you must control what you eat. Avoid fried, refined and processed foods and excess sweets. Eat four to five meals a day. Never skip breakfast and eat lots of fruits and vegetables throughout the day.
As far as exercise goes, try to work out at a gym, walk or join a group class. If you do not have time, walk on any one day of the week, and exercise for the two other days during the weekend. Progress might be slow, but it will be steady.
nisha: I want to know how to avoid overeating and to lose weight. I work at a private firm, and my job is a table job. Please help me out.
Samreedhi Sharma: You need to be more active. Try and make it a point to get up from your desk from time to time, use the staircases instead of the lift. Walk to the station/bus stop. If all this sounds boring, join an interesting activity, like tennis/ swimming/ gymming/ dance after work hours and sweat away those calories!
Ravi: I am 30, M, 5.6, 63 kgs. I am working out since the last four months to reduce my tummy, but with no results. I spend 30 minutes on cardio and 30 minutes on weights/ abs on alternate days (4-5 days a week). I am drinking atleast three litres of water every day. What is the missing piece in the puzzle?
Samreedhi Sharma: Hi! Let me congratulate you on your dedication first! Are you keeping a watch on your diet? If you eat too many starchy/fried or refined foods, chances are all the 'extra' calories are being stored as fat. Consume more fresh fruits and vegetables (at least 4-6 servings per day) and see the difference.
priya: I am addicted to colas and have had a miscarriage. I want to reduce my stomach. The problem is, I really don't get time to exercise. Can you suggest something to help me?
Samreedhi Sharma: Switch from colas to nariyal pani or nimbu pani. If you want that 'perfect figure', you must find time to exercise. Choose an activity you like. Believe me, you will find time for it!
jai: I travel a lot in my job as a marketing manager. I have put on a lot of weight thanks to junk food. I want to reduce weight. Help!
Samreedhi Sharma: Modify the amount of food you eat at one sitting, i e if you eat four Naans, eat three. And then reduce it to one. Make wise choices in your food, like Naan without butter. Opt for steamed rice over fried rice. Avoid rich gravies. Carry fruit with you at all times so you are never stranded without food. This way, when you are hungry, you have a healthy alternative with you. Munch on Khakras, wholewheat snacks etc. And stop loading your body with junk. Make a conscious attempt to eat healthy!
anna: I am 35, female and weigh around 51 kgs. My height is 4'11". Am I overweight? I have joined a gym to tone up, but don't seem to be getting the desired results. What do I do?
Samreedhi Sharma: You are in the right weight category. If you are not satisfied with the result, maybe you are not training right. Speak to your trainer. Ask him/ her to change your workout. Explain your goals to him/ her. Watch your food, too!
smr: Any remedy for depressing thunder thighs?
Samreedhi Sharma: You cannot spot reduce, i e lose weight only in one particular area of the body. But you can burn fat overall by doing cardio exercises, i e walking, running/ swimming/ cycling/ jogging. You can tone your thighs by weight training. All this will definitely steal your 'thunder'!
rajesh: What is the ideal weight for a 26-year-old guy who is 167 cm tall?
Samreedhi Sharma: Assuming you have a medium body frame, you should weigh 61 to 67 kilos.
sahil: I am 20 years old. My height is 5'7" and I weigh 65 kilos. However, my body fat ratio is 22.5 percen. Is that bad? Any comments/ suggestions?
Samreedhi Sharma: The ideal fat ratio for males should be between 12 and 18 percent. For women it should be between 18 to 25 percent. Your ratio is high for your age. Your weight is in the ideal range but, in the long run, you may need to lose weight. Why not correct it rightaway? Do cardio activities (30 minutes for three days), and a little bit of weight training (20-25 mins for three days), and you will be surprised at the dramatic change in your appearance in three months!
vijaya: Will you put on weight if you eat dry fruits?
Samreedhi Sharma: Dry fruits are calorie dense. If you eat them within a limit (five to 10 gms/ day), and don't eat any other calorie dense foods, you won't gain weight. But if you eat lots of refined/ fried foods, you will!
rahul: I have a lot of fat towards my abdomen, even though I go to the gym every day. Are there any hereditary reasons for this?
Samreedhi Sharma: Where the fat will deposit in the body is decided by your genes. Men are usually apple-shaped, ie they gain fat around the midsection and chest, while women are pear-shaped, ie they gain fat in the lower body. Fat is always burnt last from the place where it was deposited first. So while you cannot spot reduce, you can keep exercising and toning those muscles. And believe me, you will get those fab abs!
fitnessfreak: I find that I have a lot of fat in my lower abs. I used to play every day earlier. My diet is usually south Indian vegetarian food. What should I do to reduce the fat?
Samreedhi Sharma: You probably use too much coconut in your food preparations. Reduce or avoid that and continue your outdoor activities as before.
shobhit: How do we get rid of loose skin that gets formed after weight reduction?
Samreedhi Sharma: You can go for a body massage. Or consult a skin specialist. If you have lost weight just by dieting, start weight training -- it will make a tremendous change.
arunrabbit: I am a male, 17 years old, 5'8", and I weigh 78 kilos. Most of the fat is deposisted in my chest. How much should I work out every day?
Samreedhi Sharma: Start with one hour a day for five days. Your routine should be 30 minutes of cardio, followed by 20 to 30 minutes of gymming. And you will be fine!
KooolRahul: What is the minimum amount of water you should drink every day?
Samrredhi Sharma: You should drink a minimum of one litre of water every day!
priti: I am a sofwtare engineer and I really like to keep myself fit. But I have really no time to work out. How do I keep myself in shape? Which exercises are good for reducing thighs, hips and shoulders?
Samreedhi Sharma: Hire a personal trainer for three months. Learn to exercise with correct techniques on your own and work out whenever it is convenient for you. I could tell you exercises, but you could hurt yourself without guidance.
sibi: What is the ideal weight for a male, aged 29 and is 171 cm?
Samreedhi Sharma: Assuming you have a medium body frame: 63 to 69 kilos.
rinkeshjindal: Does taking B-Complex tablets increase metabolism and reduce weight?
Samreedhi Sharma: No, it does not increase metabolism or reduce weight. It just helps the body in energy metabolism, gives you more strength and prevents deficiencies.
Sanju: Does reducing rice intake help weight loss? What can I do to reduce my appetite?
Samreedhi Sharma: Have either rice or chapattis for every meal. We tend to eat both -- that causes weight gain. Exercise helps reduce appetite, so does having fixed meal times, including fibrous foods like raw vegetables, fruits, whole grains, etc.
pam: Does drinking whisky every day increase weight? Should you drink beer to control weight?
Samreedhi Sharma: Alcohol slows down your metabolism. And fat from alcohol is usually deposited around your waist. It also dehydrates you, so you get all puffy-eyed the next day. If you like your drink, no problem. But limit it to once a week or once in 10 days. Don't eat fried food/ nuts with it -- that adds calories. Have popcorn instead to cut calories.
abscookie: Is it necessary to wear tight inner clothes while exrcising or doing aerobics? I am 23, 5'11" and weigh 100 kilos.
Samreedhi Sharma: Wear fitted clothes, not tight ones. Your clothes should allow your skin to breathe, so choose cotton or spandex. Wear stuff you are comfortable in, not something that will make you feel conscious. Your clothes should give you leeway to bend, twist, run, etc.
rinkeshjindal: Do supplements like AyurSlim, etc, help reduce weight?
Samreedhi Sharma: NOOOOOO! Never take pills and powders to reduce weight. If these were infallible, no one in the world would be out of shape! Exercise and eat right -- it always works!
amit_s_mishra: People say drinking cold water increases fat burning. Is this correct?
Samreedhi Sharma: Totally untrue!
SID: Are there any schools where people can learn various massages or acupressure/ acupuncture -- schools of alternative healing?
Samreedhi Sharma: Yes, there are. Please search through www.google.com
thilak: Does drinking hot water burns calories and fats?
Samreedhi Sharma: No, my friend. If that was the case, no one would be fat in the whole wide world!
venky: What is this deal about chewing food? I have heard that chewing food helps digest food quicker, hence you don't tend to put on weight. Is this true?
Samreedhi Sharma: In a way, yes. When you chew food, you eat slowly. It takes 20 minutes for the signal that food has reached your stomach to reach your brain. So you tend to eat less, since you feel full -- this way, you do not gain weight.
devjanirajat: I have flat feet. What is the best exercise to lose weight?
Samreedhi Sharma: If your flat feet are not causing any physiological problems, you can exercise like any other person. If they do, please get special shoes/ insoles for flat feet and wear them when exercising.
Shalini: I am a female, 28 years old, 5'1" tall and weigh 50 kilos. I started working out on the treadmill every day for 35 minutes and then the stepper for 20 minutes recently. But this doesn't seem to be reducing the excess fat on my thighs, waist and hips. Can you please suggest what I need to do? I have also been suffering from severe loss of hair.
Samreedhi Sharma: You are in the ideal weight range. You may have a zinc deficiency (Read my article: 100% healthy? You may not be!). Ask your doctor to give you a zinc supplement. Start weight training. It will definitely reshape your lower body.
swami: Hi. Am 24 years old, 5'10" and weigh 65 kilos. I want to put on weight and get stronger. What do you suggest? How long will it take?
Samreedhi Sharma: Join a gym. Start eating right. Drink lots of water and train smart, not just hard. How long it will take depends on how much change you want to see and how much effort you are putting in.
ram: What's the the best exercise for the lower abdomen? Also, I experience pain in my lower back after running seven kilometres for about 30 minutes. Please advise.
Samreedhi Sharma: Most ab crunches work your lower and upper abs. You need to strengthen your abs and back muscles for the lower back pain to go away. Also stretch your lower back (consult a good trainer first), after you finish running. It will help!
mira: I am 25, work from 8.30 am to 6.30 pm, and then go for my MBA classes from 7 pm to 9 pm? How do I inculcate exercise in my daily routine?
Samreedhi Sharma: Work out mornings -- three times a week from 7 am to 7.45 am!
swimmer: What is the right weight for a male, 33 years old, 5'10", medium frame? Is swimming a good workout form or does it need to be supplemented by other cardio forms, weight training, etc?
Samreedhi Sharma: Hi, you need to be 68 to 75 kilos. Swimming is good. Continue it if you enjoy it. If you can, try adding weight training to your routine -- for just 20 to 25 minutes thrice a week.
bobiyer: I don't get sound sleep. Please help.
Samreedhi Sharma: Are you stressed? Deal with what is keeping you awake. Doing any kind of exercise will also ensure a good sleep. Have a warm bath two hours before bedtime. A glass of hot milk will also help you fall asleep. No matter what time you sleep, wake up at the same time so you feel sleepy at the end of the day.
Imzi: In last two months or so, I have gained five kilos. I am 5'5" tall, male and weigh 69 kilos. I have not been working out for the last three months. I have started working out and am on a diet which consists of fruits, raw vegetables and juices. I have popcorn and peanuts for snacks. I have to lose eight kilos soon. Is my diet okay? Would you like to add or eliminate any of the things from it?
Samreedhi Sharma: Do not ignore cereals and pulses in your diet. Drink milk too. If you are a non-vegetarian, eat chicken, eggs and fish once in a while.
mira: Where in Delhi [ Images ] can I do a fitness instructor's course? What is the average cost of such courses?
Samreedhi Sharma: I don't know about Delhi, but you can do courses online. It will be better if you have a fitness/ science background. Check out ACE (American Council of Exercise), ISSA (Interntional Sports Science Association), ACSM (American College of Sports Medicine). I run a fitness academy too, AFE (Academy of Fitness Education).
vaibhav: I am 28/ 6 feet/ 89 kilos. Am I overweight? I often have backaches and am desperate to solve this problem. I work from 9 am to 9 pm. My job involves sitting for 12 hours. What should I do to reduce weight and prevent backache? My sitting position is good.
Samreedhi Sharma: Please go in for an X-ray and consult a good physiotherapist.
suhasnw: Can I do a daily surya namaskar in the evenings instead of mornings?
Samreedhi Sharma: Yes, but only if your last meal was two to two-and-a-half hours ago.
dd: I suffer from asthma. Please suggest some exercises for me.
Samreedhi Sharma: Never do any exercises that make you hold your breath. Always keep your inhaler close at hand. If you walk or do aerobics, try to not get too out of breath. Swimming is also considered a good exercise for asthmatics, but do it only with a trained coach/ lifeguard around.
vaibhav: Does drinking milk increase weight?
Samreedhi Sharma: No, but skimming the milk (removing the malai) helps cut fat calories.
rupal: How can I get shining skin? What diet should I follow?
Samreedhi Sharma: Drink lots of water, exercise regularly. That will get the blood circulating and throw out all the toxins through sweat!
Is your cooking oil healthy?
With so much variety and so many brands flooding the market today, buying the right cooking oil can prove a tough task.
As you enter a department store, you behold an array of cooking oils sporting all types of jargon on the packaging -- saturated fats, unsaturated fats, refined, filtered, ricebran oil, vanaspati, etc. Confused already?
Not to worry. Yesterday, we introduced you to healthy cooking methods where we mentioned that the best cooking practice is to try and cut down on the amount of cooking oil you use, altogether. Today, we will give you enough information to help you choose the right cooking oil.
Jargon demystified
First, let's find out the meanings of common words associated with oil.
Cholesterol: A soft substance found among the fats in the bloodstream and the body cells. Cholesterol is essential for the body's functioning, and there are two basic types; low-density lipoprotein or 'bad' cholesterol and high-density lipoprotein or 'good' cholesterol. Elevated levels of blood cholesterol are an important risk factor for the development of cardiovascular disease.
Also, remember that oil does not contain cholesterol but helps to promote the formation of it in the body. Most cholesterol is not of a dietary nature ie it is formed within the body. It is only found in foods from animal sources such as eat, poultry, shellfish, eggs, dairy products, lard and butter.
Monosaturated Fatty Acid (MUFA): This refers to a healthy fatty acid, which lowers the levels of bad cholesterol and triglycerides without lowering good cholesterol levels.
Polyunsaturated Fatty Acid (PUFA): This lowers the levels of good and bad cholesterol. This is not beneficial as low good cholesterol increases the risk of developing heart disease.
Saturated fats: When consumed in excess, it increases the levels of both the total as well as the bad cholesterol in the blood, thereby allowing fat to be deposited on the walls of the blood vessels. This promotes the formation of blood clots and heart disease.
Unsaturated fats: These are considered good for health as they do not increase the levels of bad cholesterol.
Refined oil: This type of oil has been purified with chemicals to remove any suspended particles, toxic substances, flavour components, colour and odour, thereby leaving behind a clear and bland oil.
Filtered oil: Obtained by the traditional cold pressing method, this is filtered once or twice to remove suspended particles.
Oil combinations
In order to derive maximum benefits from oil, it is beneficial to consume a mix of oils in order to maintain a balance between the three fatty acids.
As using a combination of two oils may not be a practical thing to do, today a number of blended oils are available in the market. For instance, blends of ricebran and sunflower oils (brand names include Sunrice, Sundrop Heart, etc) are the best buys and are suitable even for frying.
You could also have two or more different kinds of oils in your kitchen that you could use for different purposes. For example, you could use olive oil for salads, groundnut oil for frying and soyabean oil for other cooking purposes. This will let you take advantage of the health benefits offered by each oil.
Healthy cooking oils
Groundnut oil/ peanut oil
These are the most commonly consumed oils in India, particularly in the rural areas. They contain heart-friendly MUFA that lower the levels of bad cholesterol in our body without lowering the levels of good cholesterol.
In the market, it is available in refined form as well as filtered form.
Although the filtered oils are nutritionally superior, they often contain toxic compounds or adulterants.
Hence, it is better to buy refined groundnut oils of reputed brands. This oil is suitable for all types of cooking -- frying, grilling, seasoning (bagar), etc
Olive oil
Although more expensive than other oils, olive oil has many health benefits. It has mono-unsaturated fat and is the preferred cooking oil in Mediterranean countries.
Studies have found that consumption of olive oil can lower the risk of coronary heart disease by reducing blood cholesterol levels and blood clot formation.
Research has also found that olive oil may influence body fat distribution, with less fat stored around the stomach.
Olive oil is thought to offer a number of other health benefits, including reduced risk of some cancers (such as breast cancer), reduced risk of diabetes and, possibly, a delayed onset of complications in established diabetes.
It also contains many antioxidant phytochemicals that have many health benefits.
This oil is extracted by pressing or crushing olives and comes in different varieties, depending on the amount of processing involved. Varieties include:
~ Extra virgin: Considered the best, this oil comes from the first pressing of the olives.
~ Virgin: Comes from the second pressing.
~ Pure: Undergoes some processing, such as filtering and refining
~ Extra light: Undergoes considerable processing and only retains a very mild olive flavour.
When buying olive oil, it is best to select the extra virgin variety. In order to get maximum benefits, olive oil should be used to prepare salad dressings, as a seasoning for soups, for sautéing vegetables or for grilling.
Soyabean oil
Relatively new oil in India, soyabean oil contains PUFA, particularly linoleic acid and alpha-linolenic acid (ALA) in the right balance, which are essential for human health.
Soyabean oil is suitable for all types of cooking methods except frying; PUFA gets oxidised at frying temperatures to form toxic compounds.
Mustard oil
This oil is traditionally used in West Bengal and is prized for its characteristic flavour (pungent and sharp). It is generally available as filtered oil; refined mustard oils are sold as vegetable oil. Mustard oil has a higher proportion of MUFA and is also a rich source of the PUFA.
However, it also contains erucic acid, a fatty acid that has undesirable effects on health when consumed in large amounts.
Mustard oil is suitable for all types of cooking including frying, but should be used along with other cooking oils to reduce the erucic acid content.
Mustard oil is sometimes adulterated with argemone oil, which is toxic. It is very difficult to tell when this kind of adulteration takes place.
Ricebran oil
It is a relatively new oil that is extracted from ricebran and is gaining popularity in Asian countries like Japan, Korea, China and India.
It is not very expensive.
Ricebran oil is a unique edible oil with many nutritional benefits, as compared to other edible oils. It is rich in monounsaturated fatty acids and has cholesterol-lowering properties due to the presence of a minor component called oryzanol. It contains natural vitamin E, which is an antioxidant. It also contains squalene, which is good for the skin.
It is the ideal cooking oil since has good stability (lthis mean that, like other MUFA oils, it does not decompose at high temperatures to form toxic compounds) and is suitable for deep-frying. Studies have shown that snacks prepared in rice bran oil absorb 12-25 per cent less oil than those prepared in groundnut oil.
Sunflower oil
It is a popular cooking oil available under many brand names. This oil is rich in PUFA, particularly linoleic acid that lowers the levels of both good and bad cholesterol. Hence, this oil cannot be used as the only cooking oil; it could also be used along with other cooking oils such as red palm oil or palmolein oil that are low in linoleic acid (you could use sunflower oil on one day and red palm oil the next day).
Safflower/ kardi oil
Available in the market under the brand name of Saffola, it also contains PUFA in the form of linoleic acid. Like sunflower oil, this oil too should be used in combination with red palm oil or palmolein oil.
Palmolein oil
It contains MUFA and is low in linoleic acid, hence it is healthy to use in combination with other oils.
Coconut oil
Used as a cooking medium in the south Indian states and other Asian countries, there are many misconceptions regarding its use as a cooking medium. Coconut oil contains saturated fats that are different from those present in animal fats. Like other vegetable oils, coconut oil also does not contain cholesterol and hence can be safely consumed as part of a balanced diet, in combination with other cooking oils, particularly sunflower or safflower oils.
Unhealthy cooking oils
Butter
It is made from milk fat and contains a high proportion of saturated fats and cholesterol, both of which when consumed in excess are risk factors for developing heart disease. Hence, it is wise to consume less amounts of butter.
Ghee
Also prepared from milk fat, ghee or clarified butter is an essential item in India cuisine.
According to Indian medical systems, ghee contains several medicinal properties. Nutritionally, like butter, it also contains saturated fats and cholesterol which, when consumed in excess, leads to heart disease. Using small amounts of ghee to season foods is not harmful. Just avoid sweets and other dishes prepared with large quantities of ghee.
Vanaspati
It is nothing but a mixture of vegetable oils that have been converted to solid form by the addition of hydrogen. Hydrogenated fat is used as a gheesubstitute in cooking as well in the production of bakery products, sweets and snack items.
When vanaspati is made, trans fatty acids are also produced; these increase the risk of heart disease when consumed in excess and are best avoided.
Now, you are all set for your next shopping expedition!
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