Motivatonal-Nudges-Towards-Behaviour-Change

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Motivate Yourself towards Behaviour-Change

 The Benefits of Behaviour Change

 The constants (IMPACT Values)

 Commit and decide

 Why?

 Goal setting

 Which behaviour shall we change?

 1 habit at a time

 The phases of behaviour change – step by step

 Be SMART

 Identity and behaviour

 Motivation

 Different types of motivation – identifying what motivates YOU

 Changing thoughts and behavioural obstacles to motivation; mindfulness and CBT

 Techniques to stay motivated

 Goal Setting and monitoring

 Tactics for success

 Menu planning exercise

 Objectivity and Reflection

 The aim of objective and reflective evaluation

 Nudges: When all else fails




Why Bother Changing Behaviour? The Benefits of Behaviour-change

Ingraining the Good:

Aristotle said “We are what we repeatedly do. Excellence, then, is not an act, but a habit”. This is never proven to be truer than when working in the field of nutrition...

If we want to become fit, healthy, and strive towards excellence... we need to make certain behaviours habitual. Getting into good habits means that eventually we will be unconsciously eating better, exercising more and organising ourselves with the minimum of effort.

Banishing the Bad

Unlearning a lifetime’s worth of behaviour, however, is no mean feat... We are what we repeatedly

do.

Whereas my sport-science colleagues in physiotherapy or medicine can actively and directly treat an athlete, I as a nutritionist can only give advice. I depend on the athlete to be able to follow it, but this is easier said than done, as they frequently have to re-learn behaviours that may have been ingrained by years of practise!

Many of our day-to-day actions are unconscious. Just yesterday I started crossing the road without looking and was nearly hit by a bicycle that I didn’t see or hear. Why would I be so stupid as to not look? It hit me (the realisation... not the bike!) that most of the time I must be unconsciously

listening to the traffic rather than looking – a dangerous habit to get into! But this goes to show that when tired, or not thinking, we revert to habit – and that much of our action is autonomic. How many times have you found yourself dialling a frequently used phone-number... in the completely wrong situation? Or walking to see a friend... at their old address? Even after making your newyear’s resolutions, I bet that you’ve unconsciously reached for the Frosties in the morning, rather than the muesli from pure force of habit. Some of my morning-routine is so in-built that I’ve found myself eating my toothbrush on the rare occasions that I to brush my teeth before eating!

The goal of this document is to help you:



Identify behaviours to change (good or bad)



Achieve and maintain motivation to change behaviour



Get into good habits and make that change!



Maintain those changes and make them part of the

“new you”




The Values behind Behaviour Change - IMPACTT Values

Firstly, we need to get a framework in place; values to guide your strategy for behaviour-change...

These guidelines can be applied to dietary interventions, but could equally guide behaviour change concerning finances, smoking, or even cleaning up your language.

Our thoughts and actions must be shaped and guided by the values of:

 Identity

 Who are you? Who do you want to be? What would they do?

 Motivation (and inspiration)

 You can achieve anything with enough desire... Keep the fires burning!

 Positivity

 Stay positive to prevent disheartenment

 Accountability

 BUT accountable and responsible – There should be Consequences too!

 Commitment

 Target your goal and commit 100%. All or nothing!

 Truth

 Be honest... with yourself!

 Targets

 Know exactly what success will look like!

Try to incorporate these values your goals and your actions. For example, if a goal was to eat less sugar, then look at yourself as a disciplined athlete (create an identity). How would they react to temptation? Stay positive and don’t beat yourself up about the odd sugary relapses. These are to be expected. However, balance this positive outlook with serious consideration of the consequences; too much sugar for too long can lead to diabetes, obesity, and reduced physical and mental performance. This could reduce the quality of your life – or even cut it short... Tell your friends, and make it public that you’ve given up sugar. This makes you accountable for your actions, as you’ve made it plain for yourself and others to see through any excuses.

Be honest about your consumption... but also your motivation. If you’re motivated by vanity, fine... but then take steps to remind yourself of the positive feelings of looking lean, or the very real

consequence of looking fat in your trunks! Set measureable, defined, stepwise targets (e.g. next week I will only eat 1 dessert, in two months I will have reduced my waist size by 2 inches). These values will help you commit... stay motivated to give it a real good go. Don’t be half hearted!




Why Should I change!?

We need to be motivated to change. Can you do it? Yes -if you really want to!

I fiddle with my hair. Many people struggle with similar habits such as nail-biting and nervous ticks.

I have tried to stop, but I have yet to succeed. I’ve been fiddling since I was a kid, and judging by the fact my mother has an identical habit, there even be a genetic component. Every time I decide to quit, I find myself with my hand in my hair before I know it’s there. It’s like it is someone else’s hand, or “Thing” from “The Adams Family”. I’m sure I didn’t put it there!

Until my bald-patch gets noticeable enough to draw attention it seems that I just don’t want to change enough...

 To make a change, we need to be 100% convinced this is the only course of action

 If we can talk ourselves out of something, we will!

Habits are so strong that to really make a lasting change, we need to really want to change. This is why so many successful instances of behaviour change are based around life changing events. So ask yourself the questions below.

Write down the answers – having these facts in a solid, tangible form will give you something to refer to, whilst the act of writing them is another definite, assertive action towards change.

WHY DO YOU WANT TO CHANGE YOUR BEHAVIOUR?

 List the benefits of success

 List the consequences of failure

Really give it some thought.

To help you find your own inspiration, I’ve listed some common reasons that have inspired many people to make dietary changes. These have been written considering the positive outcomes of change, but also the negative consequences of failure.

Note that these reasons are often to do with feelings of achievement, life-impacting consequences, and avoiding horrible consequences. The kind of reasons people need to give up smoking or change career – big reasons.

Achieving A Healthy Weight

The benefits of success

 To see your grandchildren grow up – see them become adults

 To have a body to be proud of – get ready for





The consequences of failure

I may miss this due to a shortened life

I will feel inadequate and shamed if I look fat in my Speedos! beach-weather

 To excel at sport – win a specific competition

 To succeed at work - get that promotion





The only alternative is to lose

Otherwise, I don’t feel I’m progressing, and am on a lower through increased drive and focus wage




Making the Change:

Identifying the Problem, Overcoming obstacles and Prioritising

If we need to change, what precisely needs changing? Looking at the situation can sometimes reveal associated problems that are standing in our way. We know we need to eat less... but why has this problem still not been solved? It may be that a lack of planning has us reaching for convenient snacks, for example.

Ask the Miracle Question

 “What would it look like if the problem was solved overnight?”

 I’d be faster

 What should I Change First?

 Identify YOUR problems...

A Faster Me...

Why am I Too Slow?

Actions

Plan – use diary on phone to know whereabouts – Google healthy takeaways

Too Heavy

Eat too many Kcal for Activity

Time

Always eat out

 NOW... Prioritise:

 How important is this? What else needs to be given up?

 Honesty

Performance-analysis and honesty are key points here. For example, we may not like to admit we’re faster when leaner... but timing your sprints may reveal this to be the case. Find the desired outcome (speed), a valid measure (stopwatch), and then honestly and rigorously assess the impact

of your change.




Phases in the “Cycle of Change” (Prochaska & Diclemente,1982)

There are several steps and thought-processes involved with changing behaviour. Go through the following steps logically to help you identify and accept the problem, before gradually changing the way you act – one habit at a time!

 Pre-contemplation - What’s the problem?

Often, people do not initially see any problem in their current behaviours and has not considered there might be some better alternatives.

First, we need to accept there is a problem – and a better way!

 Contemplation - To change or not to change?

People often get into two minds about what they want to do. Should they stay with their existing behaviours or make a change?

 Preparation – Get ready...

Taking steps to change; usually in the next month or so.

 Action – Make that change!

Living the new set of behaviours is an all-consuming activity.

 Maintenance - Integration into life

The change is finally integrated into the person’s life.

 Relapse - A full return to the old behaviour.

 This is likely - and should not be seen as a complete failure.

Often people will relapse several times before they finally succeed in making a (more or less) permanent change to a new set of behaviours. It is not irreversible, and not unexpected. Live with failure, learn from failure... and move on!




Goal Setting... be SMART

So, you’ve identified what you want to change... But have you? Is it a woolly idea, a general movement in a given direction, or a specific, measurable, achievable, relevant and time-bound goal (SMART)?

If you haven’t been SMART, then you’re less likely to be able to identify success, or successfully monitor progress. If you’re goal is “to lose weight”, then by your own definition you will have succeeded if you managed to lose 0.5Kg in 3 months (pretty slow and hardly life-changing). If your goal was more defined (e.g. losing a total of 2 Kg, at a rate of 0.5Kg per week for 4 weeks ), you could have noticed your slow progress, then changed your strategy after your first weekly weigh-in.

SMART goals should be:



S pecific

and

M EASUREABLE

o Defined,

A chievabl

e end points

 Weight

 Strength

 % Body-fat



R elevant

- Why?

o Health statistics o Performance



T ime Bound

o Rate – Plan milestones

How?

Have strategies and contingency- plans in mind. If you’ve been specific with your goals, be specific with you execution.

How will you cut carbs from your diet? Will you list the low-carb eateries near your work?

Will you prepare your own lunch? What will you do to combat cravings? Prepare for as many eventualities as you can think of – plans rarely go to plan!

First of all - PLAN o Plan Diet o Plan Exercise o Plan Integrated Schedule

WRITE IT DOWN




Identity and Behaviour

Who are you? Who do you want to be?

People’s perception of themselves can be a major factor in how they act and how they feel. Retired or injured athletes can often find themselves struggling to adapt to life after sport, and having to see themselves as “normal” after being an elite athlete (Sparkes, 1998; Gearing, 1999). Most recently, boxers Frank Bruno and Ricky Hatton famously struggled to cope with retirement.

 Who do you want to become?

 What would they do?

Identity can inspire good actions too. Continuing with the previous example, Ricky Hatton always managed to lose the weight he put on between fights, despite letting himself go. He knew he was a prize-fighter... And a Light-Welterweight at that!

In my own experiences, I always have a valid, and acceptable excuse to stop my friends hassling me about not drinking; I’m an athlete. Saying I’m a boxer or a wrestler is even more effective, as people have a perception of them a strong, clean-living and tough.

More importantly that was how I see combat athletes... and myself!

I am an athlete

I am a combat athlete

I am a disciplined, lean, fit, strong fighter




Be motivated to assume your desired identity...

We are often motivated to avoid consequences that would threaten our self esteem and contradict how we would like to see ourselves

Fear of Failure is deeply linked to identity and self esteem. If you see yourself as a “winner”, or a successful, high-achieving individual, how can you reconcile this view with the fat, ill disciplined person looking back at you in the mirror?

 We can also be motivated by the positive outcomes of actions we associate with who we aspire to be...

Many “Masters Athletes” (athletes over a certain age) consistently inspire admiration in those that see them perform at an elite level. However, to the athlete, their actions are nothing unusual. They aren’t thinking

“I’m running a marathon at age 65” but rather,

“I’m an athlete – I run marathons. I’ve always run marathons. I want to run faster!”

Action Point

Ask yourself...

 “Who do I want to be?”

 What they do in a given situation?

 How do they talk?

 How do they eat?

 How do they train?

 How do they respond to adverstity?




Mind Your Language!

As with self-perception and identity, our language reflects our opinions of who we are, and what we do.

It always astounds me how many people say they are “trying to give up smoking”. This phrasing admits defeat, as you have acknowledged the possibility of failure and the uncertainty of the outcome.

Talk the talk

 “I am”, “I have done”

 NOT “I’m Trying”, “I’m going to”

What would be far more convincing than the previous examples of unconvincing rhetoric, for yourself as well as those listening, would be to say “I have given up smoking”. The outcome has been decided – it is not a struggle, but a noted victory. The whole science of neuro-linguistic programming (NLP) is based around the idea that there is a link between thoughts( or “neurological processes”), language, and behavioural patterns that have been learned through experience.

Don’t talk the language of defeat; become versed in victory!

Action Points

Practice saying these phrases when you’re on your own. Not in your head, but out-loud... this is important as part of the “the magic” is in the physical act of verbalizing your thoughts...

Talking the Talk (phrases to get in the habit of saying)

I have given up alcohol

I haven’t had a cigarette in 2 days

I stopped eating junk food last month – I gave it up

I’m an ex-smoker

Slips of the tongue...

I’m thinking about maybe cutting down on booze

I’m gasping for a fag...

At the risk of turning this into a linguistics lecture, the sentence “I stopped eating junk food last month – I gave it up” uses the past-perfect tense, rather than the present-perfect tense (I’ve given up junk food”). Even though both phrases sound definite and decided, the saying “I gave it up” embeds this action firmly in the past. It’s gone, done-with, finished... no longer an issue.




Motivation

To instil a lasting change in behaviour, it’s vital that you know what motivates you.

We’re all individuals and different people are motivated by different things; are you motivated by external factors such as rewards and punishment, or by internal factors such as feelings of achievement and guilt? Below are some different theories of motivation, which can help you find your own drives. Then you can specifically put some strategies in place to help keep you motivated, and make that change!

Intrinsic and extrinsic Motivation

 Intrinsic Motivation: Behavior carried out for the pleasure and satisfaction derived from participation, rather than from outcomes outside of the actual activity (Vallerand, 2001).

Intrinsic motivation may stem from positive influences such as an athlete wanting to experience

feelings of achievement, or to satisfy their own perceptions of their character and status. However, intrinsic motivation can also stem from trying to avoid negative feelings and outcomes such as

fearing failure or trying to avoid damaging one’s self esteem.

 Many Intrinsically motivated actions are aimed at Achieving Success (MAS)

 Extrinsic Motivation: Behavior carried out to attain contingent outcomes outside the activity

(Deci, 1971).

Certain types of people are more likely to be motivated by external factors – this is why we give positive incentives such as rewards. In addition, it may be that for a given individual, some activities are going to be more appealing if an external aspect is introduced. For example, if a goal is to get improve organization by more frequently inputting dates into your diary, the feelings of reward and achievement from this activity will be low for most people. It may help to reward yourself with a treat such as a meal-out after a certain number of successful entries. On the other hand, as well as rewards, imposing penalties or consequences (DON’T say “punishment”!) is another powerful external motivator.

 Many Extrinsically motivated actions are aimed Avoidance of Failure (MAF)

Intrinsic Drives and Needs

As humans we have inbuilt, innate needs (or drives), which we want to satisfy. The set of drives that most people want to satisfy are described by Maslo’s Hierarchy of Needs and include:

Primary drives: those related to basic survival and procreation; FOOD and SEX!

Secondary drives: Status and Self-perception

This is why overcoming bad dietary habits can be so difficult. Our dietary urges represent an inbuilt drive for survival that is ingrained into our innate instincts. We must try and overcome these innate drives, but also harness them – try to replace bad dietary urges with good ones by changing your tastes and training patterns to really turn good nutrition into a need your body cannot do without.

Also, we can try and supersede these primary drives with secondary drives involving status and self perception. What is more important to you; the immediate drive for food, or how you will see yourself after you’ve given into temptation and showed a complete lack of self-control?




We are also motivated to do things in order to meet certain learned needs:

Rather than just being born with needs, we also learn to value certain things as we grow and develop. These are referred to as learned needs. Some of these leaned needs include:

 Affiliation (social approval)

 Power (greater control

 Recognition from others

This gives us some real hope and motivation to change – we’re not just the product of our genes, but we can learn to change our needs, change our values, and so change our behavior!

Escape Theory – What are you running from?

Often, people can be motivated to do (even harmful) things in order to escape immediate painful or unpleasant realities. If we’re unhappy at home or at work, if there is something we dislike about ourselves, or if we’re under a lot of stress, we can undertake behviours that allow us to make a temporary escape.

Many types of addiction can be initiated by trying to escape from a situation – many people who use drugs or alcohol for example may have started experimenting to help them leave behind other problems in their lives. People frequently try to escape by using:

 Alcohol

 Drugs

 Sleep

 Sex

 Comfort eating

 Eating is the biggest taboo!

Whereas some of the afore mentioned addictions are seen as “sexy” on the one hand (almost being respected as the domain of creative, tortured souls) or at least very real, damaging addictions, the most common means of escape must be comfort-eating. This flaw is never romanticised and hardly every even empathised with. Rather than “battling an addiction” with drugs, comfort eaters are simply weak-willed individuals who give in to food.

This is not true – the fact that obesity is the biggest problem facing our generation demonstrates that it a very real problem that is not easily overcome. We are battling – with innate drives and

needs. So don’t underestimate the lure of food. This is a battle... but one that can be won!




Taking Action

Know your own mind – Mindfulness and Cognitive Behavioural Therapy

The first part of this document focused on honestly looking at ourselves and finding what motivates us. Why do we act in a damaging way, and what will motivate us to change our behaviours?

Now we are looking to identify thought processes and cues that lead to inappropriate behaviour. The aim of cognitive behavioural therapy is to identify unhelpful thoughts and try to use our motivations

to redirect these towards more helpful thoughts and behaviours.

Action points

Go though the following activity, asking questions allowing you to act to change your behaviour...

 What part of our behaviour or action is the problem?

 Ask the Miracle Question:

“What would it look like if the problem was solved overnight?”

 Draw it!

 Ask: What’s standing in the way?

 Find your motivation!

 Are you MAS or MAF?

 Why do you want to change?

 Why is this important?

 You will have negative thoughts

 Don’t get hung up on them... Let them sail on by!

Exercise – think about the last time you indulged in your bad-behaviour...

 Be Mindful of your own thoughts – look out for them

 What thoughts come to mind? What EMOTIONS?

 Try to explain them – why are you feeling this way when you remember?

 Actively encourage more helpful thoughts

 For example...




Situation

E.g. Being Overweight

Actions

Become a cagefighter

Feelings

Determination and desire to “prove them wrong”

Thoughts

Not as fit, or strong as others... But this

can change!




Maintaining Motivation

Tactics

Strategies for those Motivated by Achievement of Success

 Inspiration Internal

 YouTube

 People

 Stories

 Memories

 Cues

 Language – talk the talk!

 Language that evokes GOOD feeling/dispels bad – NLP

 CBT

 Surround yourself with like-minded people

 Facebook Group etc

 Plan rewards for milestones

External

Avoiding Failure

 Make yourself accountable

 Regular Check-ups

 Make it public

 Online photos

 Facebook group

 Consequences

 Bets/competition; penalties

 Consequences-Jar

 Weight Categories/COMBAT




Case Study of Cricket and Consequences

 Initial Studies by ECB associated success with Cricketers who had more traits of MAF

(Avoidance of Failure)

 Can be seen as a negative trait, but actually more successful!

 Looked into military academies to compare similarly aged, but far more disciplined young men

 Consequences

 Ice baths

 Chores

 Removing freedom/rewards

 Results

 Far higher success rate; Academy  First Team

 Improved grades DESPITE INCREASED TIME DEMANDS

 Better organisation and motivation from consequences




Goal Monitoring and Good Habits

 Plan, Do, Review

 Review

 Reflect

 React

 Weekly targets

 Weekly weigh-ins

 Weekly/fortnightly Skin-folds

 PERFORMANCE MEASURES

 Based on good habits...

Weight fluctuations were another difficult issue. Even when I had stuck to my plan, variations in water retention, gut weight and muscle glycogen made me paranoid. I had to keep faith that it was working, weigh once-per-week after a heavy sweat, and keep getting my body fat measured.

This kept me confident the weight was coming off – and I knew that I wasn’t eating enough to gain actual muscle. I had a weekly check up to make me accountable, and to keep me confident I was losing fat.

 Finally, in the final week my strength crashed. I’d preserved a great deal of my strength for the most part. Despite my 3RM bench-dropping from 100Kg to 85Kg (it always does as they’re not amazingly sport-specific muscles), I’d kept my cleans to 75Kg (from 80), and front-squat to 130-140Kg. I tapered my training load, doing fewer sets and reps, but the weight high to preserve neural aspects of strength. In the last week I bombed, despite not reducing weight that much. Bench went under 70Kg, cleans 65Kg. I was over-reaching. I’ve since read studies on high protein intakes (over3g per day) being very effective at combating this phenomenon.




Good habits:

 Plan

 Prepare

 Pre-portion

On The Run – A simple Template

 Even when caught unawares, you can always find something healthy if near a local supermarket...

 Two Links in the Food Chain...

 Something that grows from the ground (carrots, sugar-snap peas, prepared salad)

 something that would eat it (in this case chicken)

 A pint of milk will combine 19g protein and 28g carbs: just like most protein-bars

No Time for Exercise?

No Time for Excuses...Gym near work?

 Convict Conditioning!

 Incorporate into lifestyle

 If gyms aren’t for you, join a sports/social club that involves activity

 Walking/rambling

 Dancing

 Yoga

 Incorporate into daily schedule

 20 minutes intense exercise will do - INTENSE

 On the way to/from work

 Incidental exercise – walk, cycle, jog

 STAIRS RATHER THAN LIFTS

 Training time commitment over 2 weeks was approximately 2.5 h for SIT and approximately 10.5 h for ET (Gibala, M. J., J. P. Little, et al. (2006)




On The Run – A simple Template

Even when caught unawares, you can always find something healthy if near a local supermarket.

Two Links in the Food Chain...

If you’re eating for function, fun and fullness rather than performance (e.g. interval training), think if this simple rule. Buy something that grows from the ground (carrots, sugar-snap peas, prepared salad etc), then something that would eat it (in this case chicken – okay I’ve never seen a chicken eat a salad either, but you get the point!).

If you’re struggling to maintain weight – then add some...



Slow release (brown, whole-grain, NO ADDED SUGAR)



Low Fat (be wary of some cereal bars – check the labels)

CARBS!

A pint of milk will combine 19g protein and 28g carbs: just like most protein-bars!!!

On Hard Training Days, Have A FRIJJ MILKSHAKE!!

SALADS

Similar salads are available in Salad Box, M&S, Tesco etc

Look for added carbs with the protein – beans, squash, new-potatoes etc.

Harder training-day  more carbs

Vietnamese Chicken Salad




Chicken, pepper, carrot, cucumber and red onion, tossed with rice noodles (after training only!), bean sprouts, fragrant coriander & mint on a crisp lettuce bed. Finally scattered with crushed peanuts and drizzled with a traditional asian dressing

Moroccan Lamb Salad

Grilled lamb combined with the butternut squash added for a post training carb boost. With roasted red pepper, mixed lettuce, chickpeas and a sensuous seven-spiced dressing, this salad will increase

B-vit, folate and anti-oxidant levels for tissue repair, getting your body prepared for starting your weight-loss and exercise regime.

Thai Beef Salad

Tender beef strips, tossed with fresh vermicelli noodles, juicy red pepper, cucumber & mangetout; all resting on a bed of mixed leaf lettuce, beansprouts and slivers of red onion and a garnish of crushed peanuts. Mange-tous and beef will supply glutamine, essential for digestive health, repair, and opposing inflammation, while salads always offer a variety of micronutrients.

Low GI Chicken Salad

This Low GI salad combines grilled chicken with sun-dried tomato, grated carrot, feta cheese and avocado, in a seeded mustard and red wine vinegar dressing to support fat oxidation.

Sainsbury's Edamame & Butter Bean Salad, Taste the Difference 185g

Sainsbury's Chicken Tikka Salad With Rice 300g

M&S Low GI Range – Low-fat protein with moderate carb(low GI)




Low Carb Days: Ideas

Breakfasts:

Protein powder pancakes

Use 1 scoop of protein powder per person and mix with the minimum milk/water to make a tick paste about the consistency of porridge. Fry as above.

Salads

As above but with fewer carbs

Smoked salmon with red-cabbage salad – serves 3-4



200g Smoked Salmon



¼ red cabbage, finely chopped



1 carrot, very thinly sliced



1 small handful walnuts



1 small handful raisins



½ bag baby spinach



Dressing:



2 tbsp sesame oil



1 tbsp teriyaki marinade



2 tbsp balsamic vinegar



2 tsp soy sauce

1 dsp sundried tomatoes, chopped

Chop the salad ingredients, except the spinach leaves, and mix the dressing ingredients in a jar. You could even start chopping some of the veg for the stir-fry (below) to save time.




You can eat this on the same evening – in which case plate up with the cabbage, leaves and dressing.

If preparing in advance, leave the cabbage and salmon mixture separate to the leaves and dressing – mix this immediately before consuming to stop sogginess! You could even use this as a filling for a wrap for the week’s packed lunch.

Low Carb Japanese ideas, rich in EFAs and fat soluble vitamins to aid immune-function and adaptation

A low carb light salad of marinated sashimi grade salmon, fresh tuna, finely chopped herbs, healthy wakami served on a baby leaf & mung bean noodle salad with mint & coriander dressing

Seared line caught tuna, soft egg, fresh herb salad, ginger, sesame green beans and shallot dressing

Oven roasted miso marinated salmon, sesame green beans, ginger, glass noodle and herb salad with fresh herb dressing. pickled ginger

E.g. tuna and salmon sashimi, often served with wakame, soy sauce, wasabi and




Seafood Stir-fry – serves 2-3:



Grease the pan with the minimum sesame oil/coconoil



2 types of shiitake mushrooms



½ red pepper, chopped



1 carrot, chopped



1 red onion, chopped



½ of each of a red and yellow peper, shredded



60g beansprouts



1 clove of garlic



1 thumb of ginger



4 raw chilli



5 tsp chinese five-spice



1 tsp tamarind paste



100ml pineapple juice



1 tbsp fish sauce



1 tsp peanut butter



½ can coconut water



300g mixed frozen seafood

Over a high heat, start cooking the garlic, chilli and ginger in a pan greased with the minimum coconoil (as in the instructions). If you are planning on eating this without rice as part of a “low-carb day” then you can use extra sesame or coconoil – the dish will benefit from the strong flavours.

Add all of the veg except the bean sprouts and stir fry over a very high heat – keep it moving so it doesn’t stick!

Add the frozen seafood to the hot pan and stir it in. Add the coconut water, tamarind paste, Chinese

5 spice, fish sauce, peanut butter and pineapple juice. Simmer briefly to reduce the liquid then add and stir in the bean-sprouts. Finish with coriander. If you have trained hard (this is the ONLY time you should have simple sugars!), then you may want to add some ketchup or oyster sauce.




Prepare and Pre Portion: Make Time for Food!

We’re constantly told “you are what you eat”, but this phenomenon is a two-way street. Not only does what you eat affect your body and mind, but changing your lifestyle, habits and getting into good eating practises, will enable you to continue to eat properly. Making time for food is one of the most important skills you can master. Just an hour of preparation a week can save you undoing many hours of hard work in the gym. You’ll be prepared and won’t have to face a dietary dilemma when you get hungry, surrounded by convenience foods and take-aways!

The Power Hour

The clock is ticking....



In one hour, you should be able to cook up a storm (it’s enough for the contestants on

Master Chef!).



Use the Ingredients list provided (see above and below) to cook a dish for recovery from

intense exercise, as well as a more functional, low carb recipe. Make enough for a weeks worth of lunches/dinners – those meals when you need to have some portable food with you...



Portion them up and freeze them (in portable containers), to avoid the temptation of overindulging!



Schedule your meals for the week in advance – know when you need to be able to eat on the move



Take your Tupperware treats with you and enjoy the fruits of your labour!

Example Convenience Cookery – cook with your Dad on a Sunday

THE SUNDAY COOK EM UP; ROAST CHICKEN AND TOM YUM SOUP

FOR TEA




This suggested meal plan gives a delicious Sunday roast, while also enabling you to make healing

Tom yum soup for that evening, then provide some of you evening meals for the week – all in around 2 hours!

For video footage of all these dishes being cooked sign up to www.sportsnutritionvlog.com

.

Equipment wise you’ll need;



3 baking trays



Normal pots and pans



Knives and chopping boards, one for meat the other for veggies



A handheld blender



Normal kitchen utensils tin openers, garlic press and so on

Food wise you’ll need;



An organic chicken



Red jerseys



Red onions



Garlic



Savoy Cabbage



Hoi sin sauce



Garden Peas and fresh cranberries or pre-made cranberry sauce



Cooking wine (cheap wine)

Roast Chicken with Savoy cabbage in hoi-sin sauce and fresh garden

peas.



To prepare the chicken place on a baking tray and put slivers of garlic into the flesh of the chicken, put a lemon or onion or ½ each inside the chicken for extra flavour.



As you are preparing chicken you should now move onto the stir fry marinade. Take the boneless skinless breasts and slice them into small slivers, crush 6 cloves of garlic into the white wine (enough to cover the chicken you are preparing) and add chilli and ginger. Put this whole mixture into the fridge.



Once the all the chicken’s prepped stick the roast chicken into the oven on about 160c. With a few potatoes sliced in half around the bird.










Now wash your hands.

This will take around 90 minutes to cook.

Whilst this are cooking finely chop the Savoy cabbage and set aside. Then spend some time chopping all the veggies you’ll need for the stir fry during the week. If it’s tomorrow that you are eating the stir fry simple box up these veggies and pop them in the fridge with a little lemon juice to protect them. If it’s later in the week then pop them all in the freezer.

When you chop up these veggies you can experiment with different shapes and sizes.



Put the peas in a small amount of water in a pan and put the Savoy cabbage in a deep frying pan also with a small amount of water. You need to start cooking the Savoy cabbage around



20 minutes before the chickens done and the peas around 10 minutes.

Next pour off some of the fat which has come from the chicken, we’ll use this to make the gravy. Add some of the cooking wine a few cloves of garlic and some hot water and 2 stock cubes, keep this simmering whilst the rest of the roast finishes cooking.

Making the stock for the evening’s Tom Yum Soup, or cooking during the week...

Take today’s chicken carcass and all the vegetable peelings and simmer on a low heat with 1.5L water, seasoning, an onion, 2 carrots, 4 cloves garlic and a “bouquet-garnis” – a bundle of herbs including a bay leaf, a few sprigs of thyme, a leek, parsley and celery. Make sure the lid’s on!

Evening’s Tom Yum Soup



To the stock, add...



Boneless skinless chicken



Fresh Chilli



Garlic



Cheap white wine or cooking wine



Ginger or Thai ginger (galangal)



Chinese mushroom



Celery



Carrot



Mixed peppers



1 can of water chestnuts



1 can of bamboo shoots



Chicken stock



Bean sprouts



Soy sauce



1 pot of Tom Yum Soup paste



And simmer for 30min

Monday – Stir fry using the stock

Stir fry Method






It’s very important to Keep a high a heat as possible and keep things moving – really stir your stir-fry! This allows you to cook food quickly without overdoing it, keeping the nutrients intact. All meats and veg therefore need to be cut as finely as possible.



Heat Coconoil as hot as possible



Add Garlic (1 clove), Chilli (1 “thumb” length) and ginger (1 “thumb” length)



Before it burns (quick!)...



...Add finely sliced lean meat and brown/seal (so it looks cooked)



Remove meat, then stir-fry sliced onions with shredded veg;



E.g. White Cabbage, beansprouts, shredded carrot, Dark Greens, sweetcorn, Chinese mushrooms, water chestnuts (sliced – buy in cans), shredded Brussels’ Sprouts



Combine together back in the pan and season with soy (3dsp), Worcester-Sauce (1 tsp), white pepper and honey (3 tsp). Add 150ml Quality Chicken stock, tom-yum paste, and reduce (can add some corn flour to thicken if needed)

OR you could transform into a Sweet and Sour....



Prepare as above, then add 3 dsp Ketchup, 2 rings pineapple (cubed), 150ml Quality Chicken

Stock




Portioning and resisting a second helping...

Portion Control

You must exercise more control on portioning. This will enable you to eat a relatively high proportion of carbs in your diet to support intense training, while still consuming few enough calories to lose weight.

This is hard – but there are some ways we’ve had success with when working with other athletes...

• Don’t eliminate carbs from later meals – cycle according to intensity

– GI and amount

– Cravings

• Make a cup of tea!

– Give the “fullness” time to sink-in!

– Step on the scales

• Motivation – YouTube, memories, cues

• Drink a pint of water before and after

– Electrolytes/salts

• Load up on GREEN Vegetables

– Green beans, broccoli, salad leaves, celery

• Only 2 pieces of fruit at a time

• A set size bowl...

• A scoop (e.g. a protein-shake scoop – use for portioning!)

– Know amounts, e.g. 1 scoop oats = 45g

• 28g carbs, 150 Kcal



Work hard on portion-control at home, and fill up on fluids at the NBC (replace part of your

lunch with soup, and drink plenty of water) to feel full...

• Drink a pint of water before and after

– Electrolytes/salts




On Reflection:

 What does the situation really look like, from “the outside”

 Reflective Practise: “Reflecting on actions so as to engage in a process of continuous learning”; END GOAL




Beware Shortcuts…

But also look for them!

 Change doesn't always take time

 Is there a stupid, obvious reason you’ve overlooked?

 Underlying or “root” causes may actually be irrelevant

 Or imagined!

 Problems are not simple or complex - they’re simple once we’ve solved them!

 What is the problem?

 Inherent in many failed solutions are incorrect assumptions

 Beware assumptions....

 Our unspoken “rules of thumb”

 Have we assumed a problem exists to explain a situation?

 e.g. “He needs to learn”




Nutritional Interventions to support motivation

As with most biological disorders, particularly psychological ones, it is too simple to reduce the problem to one cause or to one nutrient – the human body is comprised of millions of interacting systems. For example, addiction can be due to excessive neurotransmission, as well as to reduced sensitivity to neurotransmitters! Although this may make finding a solution sound impossibly complex, this complexity can help us. Often, the body will take care of itself and become able to properly regulate a vast number of related processes, as soon as we give it the tools! Give the body the building blocks, and the rest often takes care of itself.

Nutritional interventions for addiction should centre around:



Maintaining levels of the major macronutrients in the body to prevent physical disturbances that could cause cravings and ill-effects. We must regulate: o Blood sugar o Circulating levels of good and bad fats o Amino acids



Providing the starting materials for neurotransmitters. o This can stimulate the body to produce/regulate relative levels of different neurotransmitters. Successful interventions have involved o L-phenylalanine,




o o L-tyrosine, o tryptophan,

Involved in dopamine/serotonin/noradrenalin synthesis o L-glutamine, o GABA, o Taurine o L-Cysteine o N-acetyl cysteine (NAC)

Involved in inhibitory neurotransmitter production

(GABA/Glutamate)

• Nutrients needed to support the body’s own neurotransmitter production and brain biochemistry; for example B-vitamins and vitamin-C o The body builds structures and chemical compounds to function on a day-to-day basis. Vitamins and minerals keep the body’s own metabolic machines (or enzymes) working in fine order to keep on building new molecules.




• Reducing oxidative stress. This has been proposed to be a unifying factor between many addictive substances and may also explain the success of supplementation with NAC, a powerful antioxidant (Kovacic & Cooksy, 2005)

• Regulating cell signalling, for instance by affecting fatty acids the cells are made of o Essential fatty acids: 1-3g of EPA+DHA/day previously used to treat addiction

Ideas for carb Days:

Higher carb cookery – how to drop the fat!

If you are going for the higher-carb version of a dish, you must reduce the fat-content!

This can be achieved by either using techniques other than frying (steaming/grilling etc), roasting/frying using spray-oil, or dry-frying using the minimum amount of Coconoil possible to

grease the pan (as done here):

 heat the Coconoil in a pan and turn it to coat the base http://www.sportsnutritionvlog.com/products-page/functional-food/virgin-organic-coconut-oil/

 drain off the excess



You can coat the whole pan with a thin layer by wiping with kitchen-paper/a cloth

#

Supplements




Although food is the crux of good nutrition, I’m going to start with supplements as a starting point, simply because many of the scientific studies shown to link nutrition with illnesses focus on single nutrients and food-constituents as opposed to whole foods. We can then make recommendations based on the science. However, the best policy is always to have “all of your bases covered” by having a varied, balanced diet. This ensures you will consume all you need, rather than having to take pills till you rattle!

Taurine – (5-10g per day)



This amino acid, found in energy drinks such as Red Bull, has effects on neural function and muscular contraction. It is also associated with inhibitory neurotransmission in the brain, calming excessive signalling.



Essentially, taurine acts a regulator, supporting muscular contraction and neural function.

When nerves are firing, taurine makes them fire harder. When they’re resting, taurine keeps them calm. The same goes for muscles, particularly those in the heart. Taurine exerts a real stabilising influence that helps nerves and muscles become more decisive... they’re either firing, or they’re resting.



Taurine levels respond to alcohol ingestion, while it is seemingly necessary for certain addictive or aversive responses to alcohol (Ericson, Chau, Clarke, Adermark, & Söderpalm,

2010). Interestingly, oral supplementation has been shown to ease addictive behaviours resulting from alcohol (Olive, 2002).

Antioxidants



A Randomised Controlled Trial (RCT – an experiment using placebo, where none of the experimenters know, or can choose who’s taking the supplement) showed successful treatment of Gambling addiction in 13 gamblers with <1000mg/day N-acetyl cysteine (Grant,

2007).



One theory to explain this result is that the powerful antioxidant properties of the supplement N-Acetyl Cysteine (NAC) may reduce damaging actions leading to addiction, where as it may also help increase inhibitory neurotransmission.



By increasing levels of the neurotransmitter GABA, NAC can turn off certain brain-circuits that would otherwise stimulate cravings and the need for reward!

Fats



Palmitic acid (a “bad” saturated fat added to convenience foods like ice-cream), affects behaviour and brain biochemistry (Benoit, S. C. Et al., 2009).



Essential Fatty Acids (EFAs). As well as omega-3 being related to addiction, a lack of essential fats has been proposed to be at the centre of addictive behaviour and is thought to causeof binging and increase the effects of sugar-withdrawal symptoms (Avena, et al., 2009).

 1-3g of the omega-3 Fatty Acids EPA+DHA/day was previously used to treat addiction.

(Laure Buydens-Branchey, Marc Branchey, Dana L. McMakin, & Joseph R.

Hibbeln, 2003)




 L ower EFA levels and lower omega-3 compared to omega-6 found in more aggressive cocaine addicts.



Subjects who relapsed at 3 months had significantly lower baseline levels of total n-6 polyunsaturated fatty acids (PUFAs), and total n-3 PUFAs (L. Buydens-Branchey, M.

Branchey, D. L. McMakin, & J. R. Hibbeln, 2003).

Vitamins



B-vitamin status related to heroin addiction and heroin (el-Nakah, Frank, Louria, Quinones,

& Baker, 1979)



Low B12 status and drug dependence (Elsborg, Hansen, & Rafaelsen, 1979)




Food and recipes

Steady as she goes

Foods that will have a stabilising effect on addictive behaviours are ones that have a stabilising effect on our physiology. Maintaining stable blood-sugar levels for example will help keep levels of appetite suppressing and hunger stimulating hormones more stable, helping you avoid cravings and fluctuations in mood. Carbohydrates should be chosen that release sugars gradually into our bloodstream, rather than suddenly elevating levels, which would lead to a subsequent “sugar crash”.

These are known as Low Glycemic Index (or low GI) carbs. This would be achieved by eating fibrous vegetables and greens or whole-grains accompanied with sources of protein. Dietary fibre and protein are both known to slow the release of blood sugar, stabilising levels in the body.

Antioxidant functional foods

Some foods are naturally high in proteins and amino-acids involved in our body’s antioxidant defences. Regulating oxidative stress may also help addiction and many foods help the body maintain high levels of glutathione, a protein that prevents such damage. Glutathione is made inside our cells, from the amino acids, glycine, glutamate and cysteine. Food sources increase glutathione by providing these aminos, with sources of cysteine being particularly important.

Antioxidant rich greens like broccoli, avocado and spinach are also known to boost glutathione levels. Egg whites, garlic and fresh meats contain high levels of cysteine, and other such sulphurcontaining amino acids, which may help to maintain levels of glutathione and NAC in the body. Some research is also hinting at the possibility that as well as individual amino-acids, the specific shape of these certain proteins, like those in Undenatured Whey Protein Isolates, may give additional antioxidant protection. Such proteins are partially digested, but can stimulate our bodies to produce the correct enzymes at the correct time. This would mean that a benefit could be obtained from ingesting these proteins in there undenatured, un-cooked, natural form to preserve the delicate structures that give these proteins their bioactivity.

The Spice of Life:

Many spices used in Indian curries have been shown in numerous trials to regulate glutathione levels, stimulating the body to take anti-oxidant action! Curcumin (from turmeric) is one of the best known spices for increasing antioxidant enzymes in the body.

Mighty Micronutrients

Increasing vitamins and minerals like selenium (which helps antioxidant enzymes in the body) can help the body help itself! Oysters and shellfish are a rich source! Other important vitamins for addiction would include the B-vitamins which are found in whole grains, pulses and meats.

Recipe Suggestions: See...

3-Bean Salad (B-vits), Antioxidant Berry Booster (antioxidants), Peas Beef and Ketchup (glutamine)

Egg and Asparagus Pizza (Sulphurous aminos/cysteine/antioxidants; low GI, slow release carbs)




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Motivatonal-Nudges-Towards-Behaviour-Change

Motivate Yourself towards Behaviour-Change

Why am I Too Slow?

Actions

Plan – use diary on phone to know whereabouts – Google healthy takeaways

Too Heavy

Eat too many Kcal for Activity

Time

Always eat out

S pecific

M EASUREABLE

A chievabl

R elevant

T ime Bound

Situation

E.g. Being Overweight

Actions

Become a cagefighter

Feelings

Determination and desire to “prove them wrong”

Thoughts

Not as fit, or strong as others... But this

can change!

On The Run – A simple Template

SALADS

Low Carb Days: Ideas

Breakfasts:

Salads

Low Carb Japanese ideas, rich in EFAs and fat soluble vitamins to aid immune-function and adaptation

Prepare and Pre Portion: Make Time for Food!

The Power Hour

Example Convenience Cookery – cook with your Dad on a Sunday

THE SUNDAY COOK EM UP; ROAST CHICKEN AND TOM YUM SOUP

FOR TEA

Roast Chicken with Savoy cabbage in hoi-sin sauce and fresh garden

peas.

Making the stock for the evening’s Tom Yum Soup, or cooking during the week...

Monday – Stir fry using the stock

Stir fry Method

Portioning and resisting a second helping...

Portion Control

Ideas for carb Days:

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