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Login and head to your dashboard. Under "My Programs" you'll see your Get Lean monthly or yearly membership with a "cancel membership" link immediately below. This will cancel your recurring payments and your access to the Get Lean materials, as well as the weekly email from Dr Joanna. Your login will still work as you will continue as a Dr Joanna free member. You will be able to utilise your dashboard - for example to bookmark free content. Should you wish to rejoin Get Lean at any future time you can do so by clicking the "Add Program" button from your dashboard.
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The search box only searches within that plate section. If you’re not sure which section your desired food is in, type it into the search box and then tap each Plate category to see if it appears. E.g. If I enter pasta, nothing appears in PLANTS, PROTEINS or FATS, but when I tap CARBS I can select wholegrain pasta.
If you can’t find a food, it is due to one of the following reasons:
1. It is not a recommended Get Lean choice. This is not a food diary and therefore it is not about counting the calories you have consumed. This App is about positive menu planning to help you create the healthiest eating plan to meet your goals and nourish your body. This doesn’t mean you can never have a treat food, or eat something not on the Get Lean list – but it does mean that these foods should be occasional food choices and not in your daily plan. So long as you are sticking to your planned menu at least 90% of the time you’ll meet your goals. And if you’re not doing as well as you would like to, cutting back on these extras is where to start!
2. It is a branded food or food product. I have not included brands in the menu list to keep the choices generic, based on primarily whole foods and to avoid having reams of choices. Look for the generic food that is closest to your particular food choice e.g. you’ll find ‘wholegrain low GI breakfast cereal’, but not specific brands of cereal.
3. It is a food I have missed! While I have endeavoured to include a wide range of whole foods, there will inevitably be some gaps, particularly in different areas. If the food you are looking for is missing please email firstname.lastname@example.org with the missing food. We can then build a list of foods to add at our next update.
Tap on the PROFILE icon at the bottom of the screen and then tap the EDIT button at the top of the Profile screen under your name. Then tap "Update Energy Level" to take you back to the questions we first asked you. Your original data will show for each question and you can swipe through the questions, or simply tap on the one you need to change from the bottom of the screen. When you're done tap on the bullseye icon (farthest right) to take you to the final goal page and tap "Show me my Energy Level".
This means you have planned to eat (or already eaten) too many blocks from that section. You'll see that in your 'Daily Plate Remaining' that section will have a negative sign before the number. This tells you how many blocks over you are. This is why it is best to plan your day rather than record what you are eating as you go. If you are over, you can simply remove blocks from your menu below. If you have already consumed the food, plan the next day so that you can avoid the same thing happening.
Yes, but you certainly have to control the amount you are drinking. So, if you are drinking 6 beers every night, then you are going to struggle to lose weight. The bottom line is you need to look at your overall intake now, and prioritise the things that are going to make a big difference. If you are already eating a healthy diet, and you don’t think you are over eating, you don’t have snacks and you are still drinking alcohol – then the alcohol may be more of a problem than if you are also overeating and eating the wrong sorts of foods.
For the long term if you enjoy a glass of wine with your dinner, you can keep doing that but you need to make sure that you are not allowing your alcohol intake to tip up your kilojoule intake too much. The other problem with alcohol is what actually surrounds the drinking. So often when you have had a few drinks your resolve goes out the window and you tend to eat more. It also affects the quality of your sleep and the next day you feel a bit dusty and you eat a big ‘fry up’ or you crave sweet things and you skip your exercise… SO, all of those behaviors and eating surrounding the drinking are just as much a problem as the alcohol.
Have at least 2, preferably 3 alcohol-free days (AFDs) per week. On the other nights try to limit yourself to no more than 1 or 2 drinks (ladies) or maximum of 4 (fellas). If you have the odd big social night just make sure that the next day you really rope things in again and you do some exercise.
There are a number of reasons that you could be craving carbohydrates. If you are accustomed to having sweet things then you tend to want sweet things. So if you have a biscuit with a cup of tea then you have conditioned yourself to have a cup of tea and immediately think about a biscuit. You have to try and separate whether you are craving carbohydrates because your body needs them (particularly after exercise) or if it is just a habit. Develop some good habits and then you will also crave these foods.
The other thing to consider is if your blood sugar levels are plummeting, and you eat high GI carbs, you body will experience a continual rise and fall of blood sugar and that is what is going to stimulate you to want to have carbohydrates more. Women especially, often really like carb-rich foods. People like pasta and bread, we get that instant blood glucose hit to the brain and makes us feel good, at least in the short term. Those feel-good sensations reinforce us wanting those particular foods. That is why I favour not cutting carbs completely but choosing the good quality, low GI, wholegrain style carbs and spreading them over the course of the day in appropriate portions. This will keep blood glucose levels nice and steady, and in turn cutting the cravings.
The problem with skipping breakfast is that you are likely to overeat later in the day. You may not eat until lunchtime, but this is likely to be a bigger lunch. You are also more likely to go for some of the wrong things or you will be reaching for a muffin with your coffee mid-morning.
If you are not hungry in the morning, the first thing I would ask is are you eating too late at night or are you eating too much in the evening? Meaning that when you wake up you are not hungry.
The longer you wait to eat in the morning, the bigger your glucose and insulin responses to that meal are. The longer you have fasted, the more your body says, right, we need to hang onto this fuel and store it really well.
So, my advice is that even if you are not very hungry when you get up, try to make yourself have some breakfast and you will soon get into the habit of having breakfast and that will allow you to reduce your energy intake over the rest of the day. What we are really trying to do is spread those kilojoules and give an even distribution of your protein and your low GI carbs across the day. This will help you to control hunger pangs.
No! Fruit is highly unlikely to be what is contributing to your weight problem unless you're eating it by bucket load. Fruit has a low energy density, in other words it fills you up quite nicely. The debate with fruit is all about the sugar in the fruit particularly the fructose. But sugar present naturally in foods like fruit is bound up in the plant cells so your body has to work to break down the cell walls and absorb the sugar. So for most fruits, bar one or two tropical fruits, they actually have a low glycemic index. That means that you absorb those sugars slowly and they provide energy over some period of time. You also get a wealth of nutrients alongside - antioxidants and other phytochemicals, vitamins and minerals. At the end of the day we have to remember that sugar is simply fuel. It is nonsense to refer to sugar found in fruit as being evil. Focus on cutting down on refined added sugars in your diet (and refined starch), not naturally present sugars.
Protein is not a magic bullet, so drinking a protein shake alone and doing nothing else is not going to get you muscly. If men in particular are trying to build muscle through major strength training at the gym, then immediately after the training there is good evidence that that having a whey-based protein shake can help get those amino acids up into the muscles immediately. At this time the muscles are primed for repair and recovery. So certainly that is where there is a place for protein shakes.
BUT, if you are simply trying to lose body fat then having a protein shake really is not going to help you on its own. Remember it is still providing kilojoules at the end of the day. There is nothing magical about protein that makes you burn fat. It’s simply that we know a bit of extra protein helps to keep you full and therefore helps you to control hunger and eat less. It also helps stop eating so much between meals. A low kJ protein shake can be used as an afternoon snack, or immediately post strength training, but be sure to look for the kJ count. I have seen some gym or juice bar protein shakes with between 2000kJ and 4000kJ per drink. That won’t help you to Get Lean!
I am not a fan of the 6 meals a day approach. That works for some people and if so that’s fine. But you have to be incredibly organised and you have to reduce the size of your meals. So from my experience with clients is that the 6 meals becomes 3 normal meals plus 3 additional meals… and clients begin to wonder why they are not losing weight.
Our culture, especially if you work, is to have breakfast lunch and dinner. That works and prevents you from thinking about food constantly. I want your attention to be elsewhere, and then at mealtimes, really be mindful and present in the meal. If you are eating every few hours then that just doesn’t happen.
There are some advantages in having a few hours where you do not eat because that is where your body has to use stored nutrients (i.e. fat). So I think 3 meals a day with one or two snacks used judiciously when you are hungry between meals. If you have more than 2 hours to go before the next meal and you are hungry, that’s when you have a snack.
A snack is a snack. It is not a meal. So that is a handful of nuts, a yoghurt, a piece of fruit or a roughly 500-750kJ healthy snack bar of some sort.
No! But it’s a step in the right direction if you really cannot give up sugar containing soft drinks. I’m not a fan because being acidic they erode the enamel on your teeth and they contain an array of undesirable additives including flavours, colours and artificial sweeteners.
While there is no conclusive scientific evidence against artificial sweeteners, they still switch on the sweet drivers in your brain that make you want to have something sweet. So it’s just not the best choice.
I would far rather you kept diet soft drinks as an occasional drink as there are better drinks to have. Try to stick to water, sparkling water (add fresh mint, lemon, lime to make it a little more interesting) or stick with vegetable juices, tea and coffee.
There is no evidence that foods that you eat at night somehow magically turn to fat overnight, so that is a misconception. However eating a couple of hours before going to bed is not a good idea because it will affect the quality of your sleep. When you are sleeping you don’t want blood flow being directed to the gut, which is what happens when your body is digesting and metabolising food. You want the blood flow to be throughout the body repairing muscles, going to the brain and carrying out all the recovery processes that happen while you are sleeping. I advise having at least a couple of hours for food to completely leave your stomach before you go to bed.
The evidence clearly shows that eggs are not the bad guys, as they once were thought to be. The research shows that you can happily have 6 eggs a week. I would actually support having a few more than that if you want to. If you do have very high cholesterol probably stick to that 6 per week, but really there is no evidence that eggs raise cholesterol. In fact they are a fantastic, quick meal choice, plus they are a rich source of protein.
Don't throw away the yolk, because the yolk has all the vitamins and minerals, it has antioxidants like the carotenoids lutein and zeaxanthin that are essential for eye health and reduce your risk of macular degeneration. Other than protein, all the other nutrients are found in the yolk. Eggs are one of the most complete foods we can eat.
The beauty of the Dr Joanna Plate is that you can apply it even when eating out. You can almost always order from the menu to ensure you still hit your Plate. But there are some extra things you can do:
Stay simple is the best advice when eating out. Grilled seafood, mussels in tomato sauce or oysters are all fabulous choices. Or go for the grilled fillet steak, so the leanest cut of steak, with extra vegetables or salad.
Skip the bread, fries and all the extras that come with it and you can end up with a really healthy meal. The fish is also a good option, particularly if you don’t cook much fish at home. But do watch the sauces; fish is often served with a very rich sauce. Usually I ask for the sauce to be on the side, so that I can add just a little.
Watch what the sides are. I will ask for an extra bowl of steamed vegies and I always specify ‘no butter on the vegies please’. Have salads and ask for the dressing on the side. You are then in control and you avoid having to pick through a salad drowned in oily dressing.
In Asian style restaurants, the stir-fries are usually the best choices. Watch how much of the Jasmine rice you have – that is a very high GI rice.
Lastly watch portion size. Usually the portions are much bigger when we eat out. It is very tempting to eat everything because you are paying for the meal. So you want to watch your portion size and keep it simple.
You are eating too much! It really diminishes the value of exercise when you are only thinking about how many kilojoules you are burning. The fact is, if you are exercising at a higher intensity, you eat more. I know this from my training for the half IronMan. This is because your appetite is ramped up. Your body is trying to keep you in an energy balance. Our body has very strict systems in play to replenish energy we have burnt. If you think of your body as a fire; you want to have a roaring fire that is burning lots of energy so that you can eat more food and get more nutrients into your body. When you are fit and you are doing high levels of exercise it means that your body gets better at burning fat and better at preserving glycogen. You develop a more efficient and effective metabolism that will help to keep you lean. Think of exercise in those terms. It also improves your mood, your muscle level, it helps you get better at utilising body fat… If you are exercising twice a day and you are still not losing weight, it means you are in energy balance. So the foods that you are eating, even if they are healthy foods, contain the same amount of energy that your body is expending. So if you want to lose weight, then you need to cut down on the number of kilojoules that you are consuming. Take a look at the Dr Joanna Plate Model and make sure you are adhering to this at most meals. It is designed to help you push up food volume while pushing down the kilojoules. I also need question, why are you training twice a day? If you are training for an event, fair enough… If you just love it, and that’s what you want to do, that’s ok. BUT in terms of a mechanism to lose weight, then I would instead think about being more active throughout the day rather than doing a second formal exercise session.
Oh, if only I had the secret to spot reduction. Unfortunately not! Your genetics will depict where you lose your body fat. Certainly there is some evidence emerging about lowering saturated fat to reduce belly fat, as will reducing our insulin demand via low GI foods in appropriate quantities for our waist measurements. It’s that fat around the middle that is indicative of disease risk. So that is what you really want to focus on. If you are a pear shaped woman and you store your fat on your bottom and your thighs, I am afraid you are always going to be a pear but you can certainly be a smaller pear. You can do some muscle work on your upper body to make you body look more balanced, but that’s genetically what your shape is. From a health perspective a pear is a great shape to be. The apple shapes are the ones who need to be more concerned because with their genetics they are likely to store extra fat around the middle.
Well, that is kind of like asking how long is a piece of string? Anything is better than nothing. If you do no exercise and you add in ten minutes of walking every day it is going to benefit you. I would suggest you want to aim for something active for at least half an hour every day. It is preferable to go for an hour but it just depends on what your own situation is. Gone are the days where we say 20 mins, 3 times a week. We know that is just not enough. It will certainly give you some health benefits but it is not enough to make a significant impact and it is certainly not going to help you to get lean. So I like to encourage you to think about activity and exercise as being slightly different. So exercise is our ‘formal’ exercise session. Where you get your workout gear on and you go for a walk, go for a run or go to the gym. Activity is simply the movement you get done through a regular day. If like me you have a desk job where you are primarily working at a computer or sitting in meetings, you need to think about breaking up those sedentary periods with getting up out of your chair, walking up and down the office while you make a phone call, getting out at lunchtime and go for a walk around the block, walk to work or get off the bus one stop early… All these things make a difference in the short term but I promise you they also significantly add up over the months and the years and make an impact on your weight. Think about getting more active every day. On a weekend day where you are cleaning the house or taking the kids to the park, you are less likely to need more formal sessions on those days. In a sedentary day you need to fit in that half an hour to an hour of more intensive exercise.
If you are sick you should REST. It’s kind of a myth that we can sweat out some sort of an illness. Certainly if you have a sniffle, then sure you can go for a walk, clear your head, do some light weights, a yoga class. I’ve learnt the hard way, that if I have a cold and go running, I drive it straight down into my chest. The trouble is exercise in small amounts helps to improve your immune system. You hit a certain point where overtraining will actually reduce your immune system function. That is why athletes struggle so much with infection and picking up colds and flus. So you need to make sure that when you are sick you rest and get straight back on track when you are feeling better.
Part of the ability to develop a six-pack is genetics. When you see a guy with that fantastic six pack that we all like the look of (or at least most of us like the look of ;)), part of that is their genetics as well as their leanness. So no matter how many sit ups you do, you will not get a six pack if there is a layer of fat over the top so you cannot see them! The bottom line is we have all got a six pack under there, it just depends on how much fat is on top of it, your genes and where you lay down body fat. So the best way to get close to a visible six-pack is to lose body fat, keep fit, improve your level of muscle and work on your core strength (this does not mean sit-ups) – so that your body has a better shape.
Some yoga classes are designed for relaxation and flexibility. This is great for stress management and for being in tune with your body. I highly support doing yoga. Other yoga classes can be quite powerful and dynamic. I go to a hot yoga class and it is incredibly dynamic and very strong. It is very much a resistance workout as well as being flexibility and core work. So it depends on the style of yoga that you go to. What I would urge people to do is to incorporate yoga into a weekly plan that includes some cardio and strength training. The more different styles of exercise you can build into your week, the better.
No, lifting weight will not make you bulky. Women do not have the same hormones as men so we do not have the same capacity to build muscle as men do. There are differences also between women. I can get quite muscular, whereas other women will not get so muscular. It all depends on your body type. Women should not be scared of lifting weights. It is incredibly advantageous to every woman over the age of 35 to be lifting weights. The older you get the more important it becomes. We lose muscle with every year past the age of 30 and that is a big part to play in why we start to gain body fat. We eat the same, but muscle burns more energy than body fat does just sitting at rest. So the turn over of energy in your body begins to diminish as your muscle diminishes. So you slowly gain body fat. With this in mind, many find themselves in their 40s, 50s and 60s with a roll of fat around the middle – strength training can help to counteract this. The other thing that is does is the muscle pulling on bone actually stimulates the bone to laydown mineral – so your bones get stronger and reduce your risk of osteoporosis later in life. So in summary strength training won’t make women bulky, but will help control your weight, help you get lean and help keep your bones strong.
It really depends on your own personal circumstances. Things that we can change about exercise are what all instructors know as the FITT Principles.
Shift workers have it tough; there is no doubt about that! Your sleep patterns get out of whack. So many of our hormones in the body work with a diurnal pattern and that means they fall or rise during the day and night. Shift workers often have weight problems because of those hormonal differences that occur with disruptions to sleeping and eating patterns. They don’t know when to eat and often end up eating more than their body requires. So my advice is to look at the shifts that you are working ahead of time and plan when your meals are going to be. Remember that you still want to aim for your 3 meals and your 2 healthy snacks across your 24 hours. Don’t look for sweet foods to get you through your shift, that’s where you will end up having more kilojoules than you realize.
I don’t really like the idea of ‘treat meals’. There are some regimes and instructors who say you can have one day, or one week where you can eat whatever you like. The research clearly shows that people who eat more consistently from the week to the weekend are the people who are more likely to have long-term weight control. I also don’t like the idea of having treat meals as it also implies that the healthy meals you are having for the rest of the week are less delicious and more boring. I firmly believe that healthy food can be really delicious – in fact I crave it. If I have a period where I have been eating out a lot or I’ve been on holidays, I crave coming back home and eating my own food and in particular, more vegies. If you eat healthily, regularly, you really start to really enjoy that food. Healthy food is what makes you feel good and look better; it improves your mood and your vitality. Having said all this, of course if you go out for a meal and you really feel like dessert, then yes, go for it and enjoy it. Eat it slowly and savour it.
Some people say that they can survive on four or five hours of sleep a night, but it’s not what the research shows. So even people who say they can survive on less sleep have slower reaction times, decreased concentration and low levels of alertness. We know that people who don’t sleep well have more trouble controlling their weight, tend to have higher levels of stress hormones (like cortisol) and they will tend to store more body fat around the middle. So, it’s really important that you get your sleep sorted out. Sleep problems have become such a huge problem in society, partly because of our access to technology.The minimum hours sleep you require, is 6 hours. Most of us will work much better on 7 or 8 hours. We can quite happily cope with one night with less sleep, but if it is happening chronically and you are sleeping badly you really need to do something about it.
You need to think about the reasons why you are bored. You’ve already made a major step by recognizing that you are eating when you are bored. Often I ask my clients what are your passions in life? Sometimes rather than just focusing on the food aspect of life, it’s helpful to look at your entire life in a holistic way. Are you happy with your:Then think about prioritizing those four areas in order of what you need to change. If you are eating out of boredom then you really need to think about your leisure time and how you spend your time. Distract yourself away from food. Food is very enjoyable, we like eating. We have very clear reward centres that get stimulated in the brain when we eat to encourage us to eat; it’s a survival mechanism. In the short term eating can make you very happy, but in the long term not so happy. So to help that ‘boredom eating’ think, what else could I do? Fill those ‘danger times’ with activity. Also be aware of that eating out of boredom when watching television. You can end up eating a whole lot more than you realize because you are not paying attention to how much you are actually eating whilst watching television.
That question is really like asking how long is a piece of string? Weight loss programs that promise you a set weight loss each week are just not realistic - none of us lose weight in a linear fashion. I do not sell this program based on quick weight loss, crazy time frames or beach bodies. You deserve much better than that.
Get Lean is about changing your life from the way you eat, to how you manage stress, to how you integrate exercise and movement into your life, to how you sleep. Most of all it's about loving your healthy lifestyle so that this is the way you want to live, not what you feel you should be doing. It is only through learning how to do it for yourself that you will get true long term lasting results. A fitter, healthier, happier and certainly leaner body is what I do promise you if you choose to live the Get Lean way.
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Where the information made available over this service contains options or judgments of third parties, we do not purport to endorse the contents of that opinion or advice nor the accuracy or reliability of that opinion or advice. We do not accept liability for loss or damage caused by your reliance upon any information obtained through this service and it remains your responsibility to evaluate the accuracy, completeness and usefulness of any such information.
Responsibility for the content of advertisements appearing on this website (including hyperlinks to advertisers’ own websites) rests solely with the advertisers. The placement of such advertisements does not constitute a recommendation or endorsement by us of the advertisers’ products and each advertiser is solely responsible for any representations made in connection with its advertisement.
Limitation of Liability
Our total liability in respect of all claims in connection with these terms and conditions, whether based in negligence or any other tort, in contract, statutory liability or otherwise, will be limited, to the extend permitted by law, to the total sum of all fees paid or payable by you under these terms and conditions up to and including the date the cause of action accrued.
The limitation of liability set out in these terms and conditions does not attempt or purport to exclude liability arising under statute to the extent such liability cannot be lawfully excluded.
You agree to indemnify us including our employees, agents and subcontractors, from and against any third party claims and all losses, expenses, damages and costs (including reasonable legal fees incurred) suffered or incurred by us, which arise as a result of your breach of these terms and conditions.
Copyright in this website (includes text, graphics, logos, icons, sound recordings and software) is owned or licensed by us. Information procured from a third party may be the subject of copyright owned by that third party. Other than for the purposes of, and subject to the conditions prescribed under, the Copyright Act 1968 (Cth) and similar legislation which applies in your location, and except as expressly authorised by these terms and conditions, you may not in any form or by any means:
(a) adapt, reproduce, store, distribute, print, display, perform, publish or create derivative works from ay part of this website; or
(b) commercialise any information, product or services obtained from any part of this website;
without our written permission or, in the case of third party material, from the owner of the copyright in that material.
If you use any of our trade marks in reference to our activities, products or services, you must make include a statement attributing that trade mark to us. You must not use any of our trade marks:
(a) in or as the whole or part of your own trade marks;
(b) in connection with activities, products or services which are not ours;
(c) in a manner which may be confusing, misleading or deceptive;
(d) in a manner that disparages us or our information, products or services (including this website).
Unless we agree otherwise in writing, you are provided with access to this website only for your personal use. You are authorised to print a copy of any information contained on this website for your personal use, unless such printing is expressly prohibited. Without limited the foregoing, you may not without our written permission on-sell information obtained from this website.
This website may contain links to other websites (“linked websites”). Those links are provided for convenience only and may not remain current or be maintained.
We are not responsible for the content or privacy practices associated with linked websites.
Our links with linked websites should not be construed as an endorsement, approval or recommendation by us of the owners or operators of those linked websites, or of any information, graphics, materials, products or services referred to or contained on those linked websites, unless and to the extent stipulated to the contrary.
Security of information
Unfortunately, no data transmission over the internet can be guaranteed as totally secure. Whilst we strive to protect such information, we do not warrant and cannot ensure the security of any information whi8ch you transmit to us. Accordingly, any information which you transmit to us is transmitted at your own risk. Nevertheless, once we receive your transmission, we will take reasonable steps to preserve the security of such information. You agree that you will not share your password, let anyone else access your account, or do anything that might put the security f your account at risk. We reserve the right to remove your username or similar identifier in respect of your account if appropriate. You acknowledge sole reasonability for and assume all risk arising from your use of this website.
Termination of access
Access to this website may be terminated at any time by us without notice. Our disclaimer will nevertheless survive any such termination.
These terms and conditions are governed by the laws in force in New South Wales. You agree to submit to the exclusive jurisdiction of the courts of that jurisdiction.
We accept no liability for any failure to comply with these terms and conditions where such failure is due to circumstances beyond our reasonable control.
If we waive any rights available to us under these terms and conditions on one occasion, this does not mean that those rights will automatically be waived on any other occasion.
If any of these terms and conditions are held to be invalid, unenforceable or illegal for any reason, the remaining terms and conditions shall nevertheless continue in full force.
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