sugar free

Sugar Free Skinny Chicken Tandoori, with Yogurt & Mint Dip

From my 5 Day Sugar Free Shift Plan, try this Skinny Chicken Tandoori. I am not a ‘diet’ kinda woman, I don’t even like the ‘d’word. I am a Wellness Warrior (I love that phrase!). Wellness comes through the balance of physical and emotional health, however food is obviously a HUGE part of wellness and the very best change we can make to promote our optimum wellness is to remover SUGAR from our diets – including alcohol sugars.

I find that people are daunted by the thought though, they feel, as with alcohol that they will be missing out on something. I promise you, the way you will look and feel will remove any doubts.

A sugar free life really is so simple and is easily achieved just a few tweaks. The focus is on whole foods, simply prepared, minus all the processed crap. By removing simple carbs (which break down quickly into sugars in your body), and upping your healthy fats – no low fat rubbish here, you will feel fuller longer and your waist will literally shrink!

Just 5 days on my Sugar Free Shift Plan and the physical cravings you didn’t even know you had will be gone. I promise you.

Now, I need to say here that the physical craving is easily dealt with, but if you find yourself returning to high sugar foods when your mood is lower, you need to check out my End Emotional Eating page and my Break Free From Emotional Food Habits page. I don’t want to be a quick fix and both the emotional and physical cravings need to be addressed for long term health, wellness and that shrunk waist.

So to whet your appetite, and to show you how super easy my 5 Day Sugar Free Shift Plan is, here’s  sugar free family curried chicken which is absolutely delicious – can you imagine any takeaway being as healthy? Or any shop bought sauce being sugar free? – hell no!

I serve this either with cauli rice, mixed with chopped avocado & chilli mixed in, or a huge salad or just left over steamed veg, and of course with my cooling Yogurt & Mint dip. Happy eating xx

Sugar Free Skinny Tandoori Chicken

Serves 4

Ingredients

  • juice 1 lemon
  • 2 tsp paprika
  • 1 red onions, finely chopped
  • 8 skinless chicken thighs
  • vegetable oil, for brushing

For the marinade

  • 150ml Greek yogurt
  • large piece ginger, grated
  • 2 garlic cloves, crushed
  • 1/2 tbsp ground coriander
  • ½ tsp either mild or medium curry powder
  • ½ tsp chilli powder
  • ½ tsp turmeric

Yogurt & Mint Dip

  • 3 x tbsp. yogurt
  • 1 x clove of garlic minced
  • 1 x handful fresh mint, chopped
  • 1 x tbsp squeezed lemon
  • Salt & pepper to taste

Method

Mix the lemon juice with the paprika and red onions in a large shallow dish. Slash each chicken thigh three times, then turn them in the juice and set aside for 10 mins.

Mix all of the marinade ingredients together and place in a large plastic sandwich bag, add the chicken and massage together lightly.  Chill for at least 1 hr or overnight as this can be done up to a day in advance.

Either wrap in foil and bake in a pre-heated over 200 / 180 for 25 mins, or heat the grill. Lift the chicken pieces onto a rack over a baking tray. Brush over a little oil and grill for 8 mins on each side or until lightly charred and completely cooked through.

Yogurt & Mint Dip 

Simply place all ingredients in a bowl and mix well.  Leave to chill for 30 mins.

My 5 Day Sugar Free Shift Plan is £35 and includes a 15 minute Complimentary Sugar Free Discovery Telephone Call

Click here for my Contact Details
or call me on 00 44 (0) 7973359135. x

emotional cleanse

An Emotional Cleanse – the first step towards a healthier, happier you.

We can spend a fortune on cleanses for our bodies.  We detox our overloaded physical selves with juices, smoothies, excellent nutrition, and the latest wonder products, because we want to look and feel our best.

However, to really feel our best, we need an emotional cleanse.  A clearing out of our  unhappy thoughts and memories that hold us back from being the happy, confident, in balance selves we deserve to be.


  • Imagine letting go of all your old Anger, Hurt, Sadness, Pain, Guilt & Fear in one stress free session.
  • Imagine how much easier it would be to make better choices and decisions in the moment and future when you are no longer influenced by old negative emotions.
  • Imagine how light you would feel without having to drag around all your old emotional baggage.

You will feel better immediately after an Emotional Cleanse session, and with the better feeling in place, everything becomes much less of a struggle, including weight loss, cutting down on alcohol and simple life stresses.

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An Emotional Cleanse changes the way you think and feel with very little effort and immediately.  Without exception, every client has said they feel emotionally ‘lighter’ before they even leave the room.  Their personal rucksack carrying boulders of  old negative emotions has been emptied.  Something no-one thinks is possible.

Then, when clients see and feel one change easily in themselves,  it moves their emotional blinkers to the possibility of other changes.  The possibilities of a different life free from the excesses of the food and alcohol we use to comfort ourselves.

An Emotional Cleanser powers you forward with compassion and care for yourself and enables you to make better choices.

What is an Emotional Cleanse?

My Emotional Cleanse is a formidable enabler of  personal change.  For my clients it has proven to produce long lasting transformation quickly.  It is not a ‘therapy’ which requires them to unburden themselves to me, it is about shifting how information is stored.  The ‘how’ of the emotions stored, not the situation itself, not the ‘what’.  And because there is no ‘unburdening’ my approach has the absolute minimum of discomfort.

What is an Emotional Cleanses  Role in Weight Loss & Cutting Down Drinking?

I know from my own recovery from alcoholism, and subsequent research, that behavioural change in an individual takes place at an unconscious level. People don’t change consciously.

Clients come to me because they are stuck in their unhappy thoughts and habits.  They often see no way forward and feel paralyzed in their unhappy behaviour (think food, alcohol, shopping), without understanding why.

Often they recognize, on an intellectual level, that it is not the alcohol or food that is the root cause of their problem drinking/eating, and they are also often able to identify their triggers with my help and support. But, being able to understand and identify stress points, is not enough to make the deep internal change which leads to external behaviour transformation.

Recognition doesn’t address or alter the feelings they experience in the moment when they have to make a choice whether or not to pick up that glass or wine or piece of cake.

In the moment of decision making, all the intellectual information acquired, all the acceptance and understanding of their triggers can be of no assistance in change.  This is because the old behaviours are complexly entangled in the way they feel about their poison of choice.  How it comforts them, supports them, relaxes them – even when the reality is completely the opposite.

And further, because of their past experiences of trying to make successful changes long term, they either feel that either some miracle has to occur or some dire punishment threatened, maybe divorce, ill-health or even death, before they will be able to make the transformation they long for.

Through my Emotional Cleanse,  I show  clients, in one 90-minute session, that they can change long held beliefs and negative emotions permanently.  The five emotions removed are anger, sadness, hurt, fear & guilt – the very emotions that are often the fuel that keeps the fire of their habits raging.

Douse that fire and new possibilities and perspectives open up without effort or willpower.  My Emotional Cleanse is the equivalent of an emotional ‘clean sweep’, removing all the rubbish that holds up back from the healthy, sober peaceful life we all deserve.

I have had huge success with moving clients forward using my Emotional Cleanse, approach, take a look at some of my testimonials.

TESTIMONIALS

“I feel so positive with a sense of lightness, I am walking with a spring in my step.  There has been a definite shift in my thinking.  I have noticed how much kinder I am being to myself – my internal voice is not giving me a hard time. I am feeling so much more at peace with myself. This is quite an amazing feeling. Thank you for helping me to feel like this! J Dickie

I had an Emotional Cleanse with Sonia which I found to be incredibly profound form of treatment and very successful in treating me with my issue. The experience was enhanced as Sonia has a very warm and lovely manner, which enabled me to get the most out of the sessions in a safe environment. I would highly recommend an Emotional Cleanse session with Sonia to anyone. M Greene

Sonia made me feel relaxed, calm and very safe to explore my emotions. She took me through the process, carefully explaining each step of the way and was so lovely and kind that I felt able to say just what I needed to without feeling self-conscious – quite an achievement believe me. I can highly recommend this treatment as an emotional spring clean to help you to look to the future with a renewed enthusiasm.” J Ellis

“I cannot believe how I feel.  I am so much kinder to myself, feel so much more self-worth and all my old hurt is gone.  I feel amazing”.  A Thomas

“Incredible experience! I feel less anxious and stressed and feel back in control of my life.  Sonia you are amazing” N Thompson

I DEFINITELY feel so much better, my old heavy emotional baggage has gone.  I feel so much lighter and more capable.  I am making better choices in life and that is wonderful. K Morris

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  • A life changing 90 minute session is £135
  • (very occasionally it does take longer, and the cost is £40 per extra half hour).
  • Consultations can be done in my offices, your work offices or by Skype.

If you would like to keep up to date with my blogs, news & offers, click on the link for my Breakthrough Mentor Newsletter

billion dollar industry

Weight Management – The ONLY Billion Dollar Industry That Doesn’t Work

According to Industry Today, in 2015 the weight loss & weight management industry was valued at, take a deep breath here, $158.2 billion.  Yes, billion, and it is the ONLY billion dollar industry that doesn’t work!

Can you imagine any other industry that fails its customer consistently and still keeps growing?

Yet, even though we can clearly see its failure all around us, week after week, month after month, year after year, we pour our hard earned cash into its greedy marketing machine, the one that doesn’t deliver on its promise of our dream body and the life that we feel must come with it.

There are the pound smashing wellness clubs/resorts/retreats.  There are beautifully photographed recipe and healthy lifestyle books, often bestsellers and, on the whole, excellent – although there is plenty of weird and unrealistic stuff out there too.

I have found that over 90% of the healthy eating plans are straightforward, sustainable, inexpensive and absolute time savers.  Having a body we are rightly proud of and love is easy then isn’t it?  Sadly, no, it clearly is not.

Then there is also the plethora of pound shedding products; low-calorie/low-fat/low-sugar ready ‘meals’, shakes, powders, pills and so the list goes.

As does the obesity crisis, a huge drain on the NHS and a source of immense pain to those who struggle helplessly with their body image.  A crisis that daily grows bigger and bigger too (excuse the pun).

Why? We are not idiots.  Most of us know roughly what to eat and how.  We may need a few tweaks and a bit of sensible food information, but it really is not rocket science.

Here’s my YOUtrition 100% sure-fire route to shifting those pesky pounds.

“Eat wholefoods when you are hungry, cut down on processed sugar, drink lots of water and move more”.

Lesson over, super body achieved. No book, no class, no handing over of more cash that could better be spent on, well, just living.

So, what’s the problem?   It is very simple. Not one of these super easy,  super healthy plans even touch the sides of the real issue.  It is not the food.  It is not the drink.  It never was.

It is the way we think and feel about the food, the  drink.  It is about what we feel it will relieve us of in tougher/sadder/tireder times.  What pain it will allow us to avoid or take away.  What comfort it will offer. It is all about our emotions.

I know I bang on about this, but from my own experience of alcohol addiction & recovery,  no book, no support group, no intervention, nothing made any difference to my drinking, until, after 27 years, I changed the way I thought and in doing so I instantly changed my emotional default settings around the ‘comfort’ of drink. And that was it, I was done.

If you are not sold on my message, ask yourself this,

  • “Why on a ‘good’ day can I stick with my healthy plan and on a ‘bad’ day I struggle and give in?
  • “Why does the crap I know will further ruin my day seem the ONLY way to make myself feel better?”

Then,

“How do I feel this wine/cake will make my ‘bad’ day better?”.

“What am I expecting the food / alcohol, I am pouring into my mouth to achieve, when the problem I am asking it to solve is not in my stomach?”

The answers to these questions can’t be found in any recipe book, clubs or in food (no matter how healthy).

The answers are in YOU.

They are lodged in your emotions and until you address those emotions.  Until you understand accept and resolve those emotions, you will continue to spend your money and repeat a cycle that you KNOW doesn’t work and feel worse and worse about yourself with every ‘failure’.  Let’s stop this now!

This takeaway is part of my Coaching strategy, give it a go.  It works!

Just before your next food/wine smash and grab, ask yourself.

  • What emotion am I feeling right now that makes me want to eat/drink this?

Maybe you will say, ‘fed up’, or ‘bored’ or ‘lonely’.  Maybe something else.

Drill down.  For every answer you give yourself, ask yourself,

  • “What does this mean to me?”  and again, and again, until you get to the bottom line.  There is always a bottom line.

Acknowledge the bottom line emotion, it needs to be heard and understood.  And as you work your way down to that emotion, your attention will be focused away from your desire and your craving will start to fade.

Merely by questioning what you are truly feeling over and over again, you will gain a new understanding of your actual needs are and be able to properly address them (if you choose too).  Your mood will shift and the craving will simply drift away.


Free 15 Minute Discovery Coaching Call

If you need compassionate support & understanding to change your emotional default settings around food and alcohol, check out my Breakthrough Mentoring & contact me to see how I can help

Love & respect xx