looking

Looking and Feeling Your Best For Summer on YOUtrition’s 6 Week Group Program!

Looking & Feeling  Your Best  for Summer with YOUtrition – I make simple changes that work in your life easy and fun, REALLY!

Testimonials

*I have counted calories for over 16 years and nothing has worked for me before, but you do. Thank you!*

*Sonia, I love you and now I love me. I know I can stick with this, its me!*

With my YOUtrition program,  6 Weeks to Looking & Feeling Your Best For Summer, I understand that the great, easy, tasty recipes you will get from me are not enough.   The tips on planning & prepping whilst vital, will get you to where you want to be, but maybe not keep you there.

I address both the “why” of our food choices and eating habits as well as the fabulous food.  My uniqueness lies in my 25 year drug & alcohol addictions.   For so many years I  was beyond desperate to be different and knew what I should be doing but just couldn’t stick with it.  Now at 53 years old, in the menopause (suffering no symptoms because of my way of eating) at 5ft 8, and weighing a steady 9st 7lbs, I do it easily.  This experience and my incredible strategies for long lasting change are what I do differently and what I share with you on my programs.

A one hour group session once a week for 6 weeks.  The group dynamic creates an excellent opportunity to work through what is and isn’t working for you and to find a way around an obstacles – believe me, as a group, we always find a way.

  • Professional, individual, qualified nutrition & weight loss support and information – this is no franchise diet club run by an unqualified rep!
  • A basic food plan – recipes and tips.
  • Every week a new breakfast, lunch and dinner recipe along with snack ideas –  based around the group’s needs, abilities and time constraints.
  • A shopping and meal planner
  • A food diary to keep with you and keep you motivated.
  • Professional exercise advice.
  • Strategies around food and your lifestyle that you build on over the 6 weeks, giving you confidence in yourself and your abilities and literally giving you the tools to set you and your food choices up for life.
  • Access to a private What’s App group message that I write on every day and that you can also contribute to.  This ensures you stay on track long after the program has finished.
  • A one-off  Maintenance session 4 weeks after the Program ends, to see how you are doing and to reinforce the program.

I create a powerful and non-judgmental environment where you are given the recipes, the motivation and the absolute support you need to create new habits.  New habits take six weeks to form, hence the length of my program.  Every week you will sit, in a small group, talking through what worked for you and what didn’t, receive at least one new recipe and in a truly supportive, encouraging space we work to find what’s right for YOU!  Not me, not the person sitting next to you, YOU!  We laugh, occasionally we cry and we clap a LOT.  We don’t just focus on the weight, we focus on the “why” of the weight and find the way forward for you.


I preparing for my Summer programs for the areas local to Beaconsfield, High Wycombe and Slough, so please contact me for more information and to reserve your space!

The cost of the 6 Weeks to Looking Great & Feeling Great is £100.

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smoothie

Smoothie, Power Up Your Body With Nutrients And Keep Calories Down

This morning, whilst I am at home getting ready for my busy day I am loving a smoothie for breakfast.  A gorgeous alternative meal (and I do mean alternative, don’t have a meal as well!),  that took less than 5 minutes to blend and, even though I am always prepared in advance with a healthy meal and snack in the fridge, sometimes I just feel like something different, maybe a little more indulgent that I can sip away at on the way to my next client or at home in front of the computer whilst I work.

And this is where smoothies become king.   A healthy smoothie can provide you with essential vitamins, fibre, healthy fats, protein and minerals and are an easy way to nourish your body as well as being a fantastic aid to weight loss.

Quick and unstressful to make, there is no need for the shop bought variety which are expensive and can have very high sugar content. The best way to know the exact ingredients in your smoothie is to make them yourself. All you need is a blender, leafy veg, a small amount of fruit and a base, such as water, milk or yogurt. Smoothies don’t need much planning in advance. These are the basics and from this start point, anything you like goes, literally.

The healthiest smoothies are packed with fibre, protein and healthy fats – think avocado, nuts and seeds.  Delicious to taste they are a godsend on a busy day, or after an indulgent night before or weekend.  They are a great way to re-balance our bodies and pump in the nutrients we may have missed out on and to keep your calories down.

Beware though of the not so healthy smoothies, even homemade ones.  These are the ones packed mainly with fruit and although fruit is fantastic in terms of antioxidants and vitamins, it does need to be eaten in moderation due to the high sugar content.  I want your smoothie to keep you full so that you don’t need to snack between meals, and don’t create a massive sugar spike then slump which will leave you craving more sugar.

The best proportion for any smoothie to keep you full and satisfied is 3/4 veg and the last quarter made up of fruit, healthy fats and water – if I do add avocado or nuts, I use water instead of yogurt to keep the fat and calorie content lower.

So here is my smoothie recipe for this morning, and as I said before, I didn’t plan it, I just had the ingredients to hand,  and literally anything you like goes.  Be brave, mix it up.  Like any new recipe, taste it and then add a little more sweetness in the form of an extra strawberry, a little more banana, or ramp up the intensity by adding a pinch of chilli or small amount of ginger.

Breakfast Boost

1 x handful spinach.

1/4 avocado.

2 x tbsp oats.

¼ x beetroot.

½ x small banana.

1 x strawberry.

½ cup water.

Serves 1, Cals 200.

Blended all together and its done.  If you like a little looser add water to achieve the consistency you like.  Just look at the nutrients involved here, the vitamins, fibre, protein and healthy fats.  This is a total powerhouse of a meal in one delicious drink.

habits

New Year, New Habits – Are they hard to stick to?

Happy New Year, Happy New Food Habits to all my lovely YOUtrition ladies.  I hope your Christmas period was filled with love, laughter and not the obligatory family fight …. or is that just my family???

So, New Year, New You, New food habits.  How’s it going this year?  Off the wagon already and feeling that change is impossible?  Read on and think about my little story.

Last October I lost my little dog, Bandit, at the age of 12.  He was a massive part of mine and my son’s life – we were the Gang of Three and I can say in all honesty, that his loss, the first bereavement I have had since being sober (another sober Christmas.  Yippee to me!), hit me so, so hard especially as my son had just left for college.  Anyway, I waited until I couldn’t wait any longer and last week, got my new, ugly little girl who we have called Gorby.  She is 14 weeks old and the ugliest and most adorable scruff ever.  Now though I have the challenge of house training her.  A monumental task for me, as I have to kindly break her old habits, and lovingly instill new ones.  Bit like changing food choices/habits maybe……..

Every morning, in the freezing cold, I get up, pick her up and sit outside in my pj’s, robe, boots, hat and gloves for half an hour so that she can, in puppy training terms, “eliminate” .  Once she has done that, I praise her, take her inside, feed and water her and then half an hour later repeat the same routine – at this stage still slightly hypothermic and in my pj’s.  I have spent more time in my frosty garden this last week then I did all of last summer – actually, more than the last three summers put together probably.   Then for the rest of the day, I take her out between every 30 minutes to 1 hour to eliminate (love that word) so that she can learn that the house is not a toilet and the garden is.  I will probably have to do this for the next 6 weeks or so.  Please God don’t let it be longer….

Now to my point.  So many of my clients are concentious, loving pet owners.  They know before they bring home their pet exactly what is required of them to instill good habits that keep them and their pets safe and in a clean environment and they persevere until their pet’s new habit is formed.  Yet, when it comes to making changes to my clients eating habits, all the excellent effort they put into a pet or child they love, goes out of the window.  Why is that?  Don’t they feel they deserve the same level of kindness and attention?  Do they think no matter what they do the habits won’t stick?  Every dog owner knows that good training works and the short term “pain” and believe me I am not enjoying my early morning freezes, will pay off for years to come.

So, lovely ladies.  Let me help you create the new food/eating habits that I know will work for you in your life, because they are tailored to you.  Stick with them for just 6 weeks and if you choose, they will become habits for life.

To give you a confidence boost I am giving you my top five tips for creating new habits.

1 Add a new healthier spin to an old unhealthy habit.  Cup of tea and a biscuit in the afternoon?  Try a wholegrain oatcake instead with a teaspoon of peanut butter – loads of protein, no sugar rush so no sugar crash and further craving.

2 Small changes.  Don’t try to change everything you are unhappy with at once. A small change that you can stick with will make you proud of yourself and motivate you to move to bigger changes.

3 Start NOW! Don’t wait or overthink the change.  Just do it.  No waiting until tomorrow, or until the food/sweets are all eaten.  Throw the rubbish out.  Think, “Rubbish food, rubbish mood/body”.

4 Commit yourself to your new habit every day.  Look at yourself in the mirror, praise yourself for how far you have come, even if it is only one day, and say to yourself out loud, your new habit and your commitment to it.  You will achieve what you tell yourself you will achieve.

5 Make your new habit fun! If you want to exercise more, join a social dance class.  If you want to eat healthier foods, scour the internet for recipes and enjoy the experiment.  Involve friends and family.  Make your new habit a blast.

I hope the above helps you or gives you some ideas for what works in your life and let me know if you need any help or support. Here’s to you and your new habits!    I must be off now, its elimination time………