Lesson 2.3 : Redefine™ further and This Week’s Focus


The Microbiome

Gut related messages and the microbiome is “in vogue” at the moment with gut related messages everywhere in both media and science too. The evidence is still building so there is no conclusive facts yet about the role it plays in weight loss and health. But to keep it simple, to eat to benefit our gut we should ask ourselves three questions:

  1. Is it in a packet and have a label on it?
  2. Does it come from a factory?
  3. Does it have a fixed expirary date.

If the answer is yes to all three questions, the food is unlikley to promote good microbiome. ideally we want a food that is in its natural form, to come from a farm and to be able to rot.

So called “health foods” to avoid

Are we fueling our body with the right foods? Do we think we are choosing “health foods” but unwittingly filling our engines with foods high in sugar and refined, processed carbohydrates which cause more damage to our health than good? These are some to avoid

Flavoured Yogurt


Look at the sugar content in some of the common brands there is almost 17% (17g per 100g). That is almost as much as ice ceam. I know which one I rather have.

A better choice with be to buy full fat Greek yogurt and add your own fruits for natural sweetness such fresh or frozen berries, apples or stone fruits. Look for yogurts that have less than 8% sugar (8g per 100g). A really food brand to buy is YoPro which has less tha 5g of sugar per 100gms which can be found in Coles or Woolworths.  See Picture below: http://yopro.com.au/

Food labels


This module has given you the principles of the building blocks of healthy eating for weight loss and some sample ideas of how you should be eating. If you would like a more in depth understanding of eating to lose weight, with meal plans, recipes and detailed discussions about the latest research on weight loss eating and myths, consider the RedefineMetabolic program, our next program. Click here to have a look:

Dried Fruit

Trail mixes, cereals snacks. Dried fruit can have to up 67% sugar with the highest content being currents, sweetened dried cherries and cranberries. The lowest which still has a whooping 36% are prunes. Unfortuantely, they are added to cereals to make them sweet but have such a high sugar content that they cannot be considered health foods.

Muesli Bars

The constant challenge for mothers is to find a healthy snack for their children at school which is quick and easy to pack. Even as adults, it appears to be a good choice for a quick mid-morning snack which appears to be better than a muffin or chocolate bar. Unfortunately, they are another pereceived health food that has high sugar content, highly processed and refined due to added sugars and dried fruits.

97%  fat free salad dressings

Unfortunately, to reduce the fat content of these products, sugar is added. These really should be avoided. 97% fat free salad dressings are not healthy food choices. Buy the full fat version, or makle your own.


This week’s focus:

  1. Really look at portion sizing and how much you are actually eating and analyse if you really need seconds.
  2. Work on having a nutritious breakfast everyday this week or if you really can’t eat breakfast, have a healthy mid-morning snack
  3. Try to completely eliminate soft drinks, fruit juices and flavoured milk from your diet this week and replace it with water.

Keep working on last week’s homework and goals:

  1. Mentally make a note of who is supportive in your weight loss journey and who does not seem to be. Spend more time with supportive people
Back to: Redefine™ CBT Weight Loss Program > Module 2: The Metabolic Diet