Stomach Real estate…SOLD to the man with the eyes bigger than his stomach

So here is the thing, I’ve spent the best part of my adult life studying nutrition and exercise and I can honestly say while I have loved it, it runs a distant second to when I get to eat! I mean I’ve heard the saying foodie before and am often asked if I am, the truth is I’m an EATIE! I love eating, I think about breakfast before I go to sleep at night and after breakfast I’m thinking of my next meal or even a cheeky coffee.

There isn’t much I don’t like or won’t try, traveling is more about tasting than it is seeing for me and the phrase food envy summarises most dining out experiences of mine.

That being said I want to talk about satisfied versus full and how a little mate fibre has meant I can have my carbs and eat them to!

Satisfied is that point where you have eaten till your content, you’ve taken some time to eat your meal, physiologically we have filled out stomach and the strecth receptors have been given enough time to tell our brains we are satisfied. In human terms we have enabled survival until the next meal.

Full is where the stomach is at capacity – the red no vacancy sign is glowing across that stomach and your regretting the last 10 mouthfuls of whatever deliciousness you’ve just devoured with your taste buds taking full control of your body with no thought for 10 minutes post consumption.

Here is the deal though, the average human stomach can hold about 1L and can swell up to 3L with a bit of effort, a pretty useful survival mechanism when our ancestors were hunting and moving but with our mates kelvinator and Samsung now apart of all of our villages, we don’t need that ability any more.

So what is the trick…veggies. I know you just sighed, I suckered you in with sweet talk about eating to contentment and thoughts of food even threw in a line about kelvinators and now I’m just another Dietitian promoting veggies…yeah your right I am…but for a different reason.

You see using spices and herbs, most veggies come up a treat, their the basis of close to 50% of most of my lunches and dinners AND THEIR FILLING!

I’m in a real pumpkin craze at the moment, I won’t bore you with the miconutrient profile and try and sell its benefits, but with some olive oil drizzled over roughly cut chunks (skin on) and a cheeky sprinkle of cinnamon after 45 minutes in the oven at 180 degrees…they are some seriously healthy backbone of any lunch or dinner.

Fibre in the form of veggies is hard work for our digestive system to work through, if you imagine a factory getting a ready made order sent back because someone bought the wrong thing, they can simply put it in the holding bay waiting for the next order, things like white bread, chocolate and some sugary cereals are exactly that. If you imagine that same factory but with the starting components of that product, thats what veggies are and the fibre is the hard work our digestive system needs to do to maintain optimal health.

Dad: Chips don’t count as vegetables…make sure the kids know that!

Husband: If your partner goes to the trouble of cooking you a meal make sure you eat it all…including the veggies!

Dietitian: Don’t forget your mate fibre, clearly define in your own head satisfied versus full and take time when you eat, allow your brain to recognise satisfaction!

Say hi to your Green Grocer for me.


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Just over three years ago my life changed, I started training with Sean! I was unfit, weighed over 100 kilos and hadn't exercised in years. Initially I had three goals I wanted to achieve - I wanted to lose 14 kilos, to be fit at 40 (I’d just turned 39) and I wanted the "bicep vein". I honestly thought 14 kilos was never going to happen, too hard, but with an ever-changing exercise routine (you definitely don't get bored) and some positive changes to my diet I achieved it in only four months and just in time for Christmas! Fast forward another couple of years and I’ve now lost a total of 26 kilos, am fitter than I have been since my early 20’s and I can see the bicep vein! More importantly Sean and Amy have helped me make positive lifestyle changes that will stay with me for life. I never thought I would like exercising, never thought I would be under 100 kilos let alone 77, and never in my wildest dreams did I ever think I would love boxing! Sean is an awesome trainer, a top bloke and I wouldn’t be this fit in my 40's without his amazing support.
Damian Brunow