Fit Minds & Bodies Food Addiction & Obesity Clinic

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1 The FAT Key: 2012 is almost over! We are heading into the silly season. A time for rest, recuperation and indulgence! This is the hardest time of year for most people who are trying to lose weight, improve their health or manage their addictions (food and alcohol). All of your good work can be undone in as little as one week with overindulging on all of the Christmas foods and alcohol! To help your Christmas/New Year week stay on track, below are a few really important tips to help you manage your addiction, minimise overeating and still eat yummy foods: Dark Chocolate milk chocolate is highly addictive. If you don t want to feel ill, eat a truck load of chocolate and gain a massive amount of weight in a week then steer clear of all milk chocolate products. If you want the sweetness and don t want to be deprived then choose Lindt Noir and Lindt Dark Noir flavoured chocolates. Some of the flavours are: mint, coconut, strawberry, chilli and orange. They may be more expensive but in the long run they are less expensive as you can t eat as much and you will be saving your health and waistline! If you are making sweets or adding chocolate to recipes then choose 60-70% dark chocolate. Bake Your Own - Cookies, cakes, puddings and more can be a source of overeating, bingeing and excitation for addictions. They are an addictions fantasy, having lots of sugar, fats and refined carbs, all in one! By making just a couple of Membership Site Many people cannot obtain support for their issues and cannot access my services or cannot afford my full fee paying services. As a result, in 2013, The FAT Key: Membership Site is being launched! The Membership site is for: Emotional eaters Binge eaters Food addicts Anyone sick of dieting Overweight/obese people of all ages. Inside the site will be: videos audios interviews recipes articles and information 1-2 live Q&A webinars per month with me Discounts to products and services and much more! :

2 substitutions you can still have some really yummy food without exciting your addictions (emotional eating, binge eating). Try some of the following substitutions and make your own low addictive, healthier goodies for Christmas: Xylitol instead of sugar - Xylitol is a spoon for spoon, all natural replacement for sugar and is great for cooking with (except in bread recipes that contain yeast). You will not notice the taste difference but you will notice that your addiction and blood sugars will not be spiked as Xylitol has a GI of 7. You will also be taking in fewer calories as Xylitol has 40% less calories than sugar and your body only consumes 25% of the carbohydrates. Therefore, this is great for people with addictions, trying to lose weight and diabetics. It is safe for children and adults. NB. Eating too much may cause a laxative effect. You can purchase this online. Gluten free for wheat many people have an intolerance to wheat or gluten that mimics addiction cravings resulting in overeating which can lead to bingeing. The intolerance will also cause bloating of the stomach, fatigue and other possible symptoms of fluid retention and/or chronic/joint pain increases. Gluten free flours are now available from the supermarket in both the health/organic section and in the flour section. Choose the flour that suits your recipe (plain or self-raising) and replace in all of your recipes. Good oils changing butter in some recipes for healthy oils can help to reduce the addictive quality of the food. Rice Bran Oil is cheap, light in flavour, full of antioxidants and a good oil to cook with as it has a high smoking point. Start shopping at Fit Minds & Bodies today, for products to help you manage your addiction, binge eating, emotional eating! Xylitol Cheaper than anywhere in Australia! Stop exciting your addictions today by using sugars or artificial sweeteners. Keep the sweetness in your life while improving your health and losing weight! Buy in 250g, 500g or 1kg packs. Protein Isolates Protein isolates are the highest source of natural proteins to help keep you fuller for longer. Whey, Soy and Pea. :

3 Cordials drinking water can get boring so to add some extra flavour without the artificial sweeteners of diet drinks and the sugar and calories of other cordial and soft drink options, here are recipes for Xylitol cordials. You can use the cordials with water or soda/mineral water. Here are some recipes for you: Basic Cordial Recipe These are to make small amounts to try and then later you can make larger quantities if you want to or have a lot of people coming over. Just double/triple the amounts to make larger quantities. NB. Xylitol causes a laxative effect therefore, consume in minimum to moderate amounts only. Base: 500ml water 500ml Xylitol ½-1 tsp Citric/Tartaric Acid Place all of the ingredients into a large solid base saucepan. Cook on a moderate heat until Xylitol has dissolved. Add flavours if wanted. Take off heat and allow to cool. Pour into clean bottles. Store in the fridge for 7-10 days maximum. Citrus Lemon/Lime/Orange ¾ tbs grated rind Juice of 2 lemons/oranges; 3-4 limes Add all ingredients to syrup. Stir and simmer for 5-10 minutes. Follow instructions above for storage. Recipe Book for Food Addicts and Binge Eaters! In 2013, Kellee will be launching the complimentary recipe book to her first book, Food Addiction Therapy: The Simple Eating Plan. Inside the book there will be healthy binge food alternatives, breakfasts, lunches, dinners and snacks based on The FAT Key principles. The recipes will help you break free of your addictions and lose weight with yummy, real foods. My weekly column in That s Life! magazine, Ask Kellee is open to all. If you have a question for me, send it through to: tlbodyblast@pacificmags.com.au and it may be answered in the magazine. :

4 Berry 100g frozen mixed berries (fresh or frozen) Juice of ½ lemon Add all ingredients to syrup. Stir and simmer for 3-5 minutes. Lightly mash the berries and allow to simmer for a further 3-5 minutes. Strain once cold before adding to storage containers. Follow instructions above for storage. Ginger 2cm cube ginger (fresh) peeled Shave or grate ginger Juice of ½ lemon Add all ingredients to syrup. Stir and simmer for 5-7 minutes. Strain once cold before adding to storage containers. Follow instructions above for storage. Alcohol indulging in alcohol is common and can add kilos to your waistline due to the empty calories. The major danger of alcohol is that you tend to indulge in a lot more food and in particular, foods higher in fats and carbohydrates than you normally would. The day after, if you have a hangover, you will crave high carbohydrate and fat foods. This may then trigger days of bingeing for those who are prone to an addiction (emotional eating, stress eating, binge eating, food addiction, alcohol problems). Planning Ahead Taking the Stress Out of Christmas Shopping Make a list! If you have a list of all of the gifts and the shops you need to go to then you will save yourself time, frustration and money. Start now! Don t leave your shopping to the last minute. :

5 Buy online. If you can find what you want online, you can save yourself a lot of time and effort. Budget and Save! Start putting money aside every week to pay for Christmas. Have a budget, per person and sticking to it! Financial stress is a common problem for many people post- Christmas. If you don t want to have a large debt then this is a good way to help yourself and your family have less stress. Give Yourself a Christmas Gift Here is what others are saying about The FAT Key: The Simple Eating Plan: I had reached a point in my life where I thought I was health and doing everything to lose weight; I was constantly hungry, angry and anxious. The FAT Key has empowered me to NEVER HAVE TO DIET AGAIN! JM Struggling with emotional eating, binge eating, food addiction, yo-yo dieting, and obesity can be exhausting and overwhelming. You have been on countless diets and no doubt feel like a failure as you can t stick to any of them. Dieting, starvation, deprivation, restriction, bingeing, obsession are keeping you trapped! Food Addiction Therapy (The FAT Key): The Simple Eating Plan will help you to understand your patterns, yourself, your brain, your body and food. Learn how to stop fighting against yourself and your addictions/negative cycles, instead work with them to finally break free forever and lose weight! Real Food, Real Life, Real Solutions! Have a safe and Merry Christmas and New Year to you and all of your family Kellee It s a shock to view your behaviours as an addiction! Understanding the chemical forces behind my actions has helped. Instead of feeling like I am a failure when I eat badly, I now can separate the motivations and I am able to respond and eat more appropriately and healthily. It was like I was reading about PC myself, in some of the examples. I felt understood and reassured that I no longer had to hide my dirty little secret! The reassurance, helpful hints, and education helped me to feel hope and enabled me to take action for the first time in years. The slowly, slowly approach is a breath of fresh air. JL :