Prepping for SUCCESS! A Key Factor in Successful, Sustainable Weight Loss & FUN!

As a Specialist in Weight Loss and Nutrition, I know that food prepping is one of the key factors in successful, sustainable weight loss.

Once you start regularly prepping your food for the next few days/week, you really will never look back.  The days of grabbing totally unsatisfactory “beige food” from a fast food outlet or a pre-packed supermarket  sandwich (with a food label listing suspiciously chemical sounding ingredients), will become a distant, unpleasant memory – along with the uncomfortably tight waistband, lethargy, insulin spike, subsequent frequent hunger and disappointment in your continuing struggle with weight loss.

No matter how busy your life is, if you have time to watch watch TV in the evenings, you have time to prep.  It is all about prepping your life around your health and weight, not the other way around.

Make a list of wholefoods during the week (plus add some spices and other staples).  Choose and stick to a quiet time to spend half an hour in the shop – believe me, when you are mainly buying mainly wholefoods there is no wandering up and down the isles pondering over chemical choices and checking out food labels for the healthiest options.  Then set aside just an hour, experiment with easy recipes, mix up some that need cooking and some that don’t.  Batch up into sealed tupperware containers and pop into the fridge/freezer.  Keep it simple and keep it stress free.

Whilst I accept that in the beginning the idea of prepping and cooking food in advance for the fridge can be quite daunting, you quickly adapt and factor it in to your weekly routine.  As you start to make easy meals that you look forward to and that keep you on your weight loss track, it will become fun.  How fab to come home, grab something you really like from the fridge or freezer, pop in the microwave or oven, and by the time you have taken off your coat and changed your shoes, a delicious meal is done.  Or to wake late knowing that no matter how much of a rush you are in, breakfast, lunch and dinner is sorted and you just have to grab something from the fridge!

I am not a cook, but I really enjoy the (up to) 2 hours in the kitchen, normally at the weekends, “creating”.  I have my standard 5 – 6 meals which I jazz up with different herbs, spices and individual twists and I LOVE IT! I also love the fact that I know exactly what I am eating and feeding to my loved ones.

Always prepared.  Never hungry. Always working towards your health & weight loss (and one last and important point, much cheaper)!

Let’s get prepping.


Low Calorie Alcoholic Drinks

Low calorie alcoholic drinks – the perfect solution to keeping your weight loss on track on any social occasion.

As a Nutrition and Weight Loss Specialist, I often see clients who struggle with the social aspects of life.  As often happens, their weight loss is going great, and they are loving the results they are starting to see. But just at that point, an invitation to an even arrives that just can’t be avoided.  It could be a friends birthday. It could be an office party. Either way, there is no choice, and we now have to deal with going out and having a drink or two. Fortunately there is no need to worry.  

It is an important part of my being a weight loss expert to offer alternatives, so go through this list of low calorie alcoholic drinks and be prepared before you get to the venue. The lists and recommendations are separated into four categories. Wine, Beer, Spirits and Cocktails. Depending on your preference or what you think will be available, note down some choices.

Note that, if drinking low calorie alcoholic drinks results in drinking more, then all benefits are gone and the point of the entire exercise is lost! Decide on a maximum number of glasses. Then look at the numbers. You might be better off drinking two to three stronger, high calorie alcoholic drinks, than drinking a lot of lower calorie alternatives.

Low Calorie Wine

Wine and champagne are almost always available at any venue or function. If wine is your drink of choice, you will be please to know that they average 100 calories or less per glass. White wines like Chardonnay, Zinfandel and Riesling have 90 calories per 4 oz. Red wine are similar. Merlot, Rose, or Rhonewith have roughly 95 calories per glass. But nothing beats Champagne. A single 4 oz glass is just 78 calories.

RECOMMENDED: Champagne – 78 Calories per 4oz Glass
WHITE WINE: Chardonnay,Zinfandel or Riesling – 90 Calories per 4oz Glass
RED WINE: Merlot, Rose or Rhonewith – 95 Calories per 4oz Glass

Low Calorie Beer

The average bottle beer has approximately 150 calories per bottle. Fear of the dreaded Beer belly aside, that’s not much considering the volume. The biggest issue when looking for low calorie beers is availability. There are plenty of great choices. Michelob Ultra has just 95 calories per bottle, while Miller Lite has just 96 calories per 12-ounce bottle. Miller Genuine Draft Lite has just 64 calories per bottle. Pabst Extra Light Low Alcohol has only 67 calories. They may not taste all that great or pack much of a punch but they are light on the calorie count. However chances are that you won’t find them everywhere. Guinness on the hand is likely to be available. Guinness gets a bad rap because of the darker hue. But at 125 calories per 12 ounces, it is a great balance between calories and taste.

RECOMMENDED: Guinness – 125 Calories per 12 oz

Low Calorie Alcohol

Spirits are another good option. The danger comes from the mixers. Stick to diet mixers, and you should be fine. If you drink any of these on the rocks, its a double benefit. Not only will you drink slowly. But you will also avoid drinking diet cola’s and whatever sweetener it contains.

RECOMMENDED: Rum & Diet Coke – 64 Calories per 1 oz

Here are calories counts for other spirits:

Rum – 64 Calories per 1 oz

Brandy – 64 Calories per 1 oz

Gin – 64 Calories per 1 oz

Tequila – 64 Calories per 1 oz

Scotch Whiskey – 73 Calories per 1 oz

Vodka – 73 Calories per 1 oz

Whisky – 73 Calories per 1 oz

High Calorie Drinks to Avoid

Drinks heavy in cola or juices (eg: Margarita)

Frozen or creamy drinks (eg: Pina Colada)

Drinks with high calorie mixers (eg: Eggnog)

Alcohol high in calories and sugar (eg: Crème de Menthe)

Use this information wisely. Make a note of what your primary options are. How much you want to drink. What to avoid. And you’re good to go!



Origianl article taken from Crazy Fat Loss


Journey Planning – 5 Minute Food Tips

Tomorrow my Number One (aka my 18 year old son, Christopher) and I are going on HOLIDAY! I am so excited.  Every year we have one week away together just the two of us hiking in the UK.  This year we are going to be hiking around the glorious Devon coastline.  This truly is my favourite week of the year and I am struggling to calm down!

As a Nutrition and Weight Loss Coach I know that  food planning for every  journey is key to avoiding the pre-packed, sugar drenched, high salt, low fibre, taste free, out of desperation and very expensive motorway fare.

So, as I pack the car I always make sure we have the following with us;

  • Bottles of water
  • Sandwich bags of mixed nuts & seeds
  • Bananas/Apples
  • A homemade salad or sandwich – depending on the expected length of the journey
  • Sugar free gum

This little bit of pre-planning takes 5 minutes, usually the night before but is invaluable.  It is one of the biggest potential weight loss disaster to leave the house unprepared!

Even if I go out for the day, I always have a little healthy, filling something in my bag and I never leave home without a small bottle of water.  I want to feel my best when I am out and about and the one sure fire way of not feeling that way is to find myself with low energy levels and a rumbling tummy and then searching for something/anything that will keep me going without making me feel worse.  I don’t want to have to grab a bar of chocolate for instant energy and then have a horrible sugar slump,  I would rather have a small bag of nuts and seeds which will keep my satisfied and alert for hours.  I don’t want to pay £2 for a bottle of water when I am over thirsty or have to grab a can of drink. I want to have my own little bottle with me ready so I don’t get to that point.

Saying all the above, I often have a coffee when out, just the one, as I also enjoy the social aspect of being out and about and I love to people watch, but it is a treat not a necessity.  So be prepared, enjoy the journey as well as the destination.   Happy Holiday To Us!