frozen

FROZEN YOGURT – A healthier, Delicious & Versatile Alternative to Ice Cream

Frozen yogurt, along with my banana ice creams have taken the place of my favourite full fat, dairy summer time treats.  Now, I did not see that coming.  From when I was a little girl, I have always loved an ice cream.  I remember with such fondness the ice cream van coming to our street what seemed like every day of the year, but surely can only have been in the summer.  The blare of tinny, jangly music to announce its arrival and its gooey, sweet, synthetic offerings covered in either chocolate, or strawberry sauce, nuts and a flake if I had a few extra pennies.  Ah, delish!  But it was not ice cream and definitely had no real chocolate or strawberries in the sauce.  In fact, because of my knowledge now, I shudder to think what ingredients were in those garishly bright coloured sauces.  Anyway, I digress.

Now at 53, my tastes have evolved.  I do still like my sweet, icy desserts, but now I prefer the fresh taste of the fruit melting on my tongue and the quality of the ice cream sliding down my throat is of paramount enjoyment to me. Sadly though I can no longer scoff an ice cream every day without it hugging my waistline for the rest of the summer.

So, what to do? I am absolutely not prepared to give up frozen treats, so have experimented and the results are fabulous.  Frozen yogurt, like my banana ice creams are so easy to make, only three basic ingredients, delicious and refreshing to eat and so much lower in saturated fat (that’s the one we should be checking out on food labels).

For ice cream to be labelled ice cream, it must contain at least 10 percent milkfat and this is usually met through the addition of cream. Top quality, premium ice creams can contain as much as 16 percent milkfat. Frozen yogurt is not made with cream and does not have a fat requirement.  Without the added cream, frozen yogurt is much lower in fat. In one cup of ice cream the fat content is 15g fat, 9g saturated fat.  Frozen yogurt comes in at, per cup, 6g of fat, 4g of saturated fat.  A huge difference.

However, whilst frozen yogurt is much healthier, you do need to keep an eye on portion sizing, especially if you go for some of the higher fat additions.

So, how to make.  Frozen yogurt is so simple. For a basic, but still delicious one, grab, Greek yogurt (higher in protein), honey, and fruit (packed with fibre and nutrients). That’s it.  Literally, that’s it! You can serve in a bowl, cone or pop a lolly stick in before you freeze and you have gorgeous “ice lollies” for the kids.

  • 1 x cup plain Greek Yogurt.
  •  4 x cups frozen, fresh fruit or drained tinned fruit
  • 2 x 3 tbsp honey.

Blitz until the consistency you like, either creamy for approx. 5 mins, or if with “bits” in for 3 – this is entirely up to your taste.Freeze for a minimum of 2 hours, depending on how much you make.You can add to your frozen yogurt any fruit you like. Below are some other suggestions. Obviously, some are healthier than others, but you know that right!

  • Add cinnamon, allspice, peanut butter or Nutella in to the blitz
  • Caco powder & mint essence
  • Add crushed nuts as a topping
  • Add more fruit as a topping

So, make some today, keep in the fridge and be ready for a sunny afternoons delicious and nutritious treat.

good

Why Does It Feel So Hard To Make Good Food Choices On Bad Days?

 

On a good day when we are feeling confident, happy and in control it is easy to make the best food choices. The ones that will make us feel proud of ourselves, enhance our eyes, skin and hair and give us looser waistbands.

On a good day, it is easy to wander around the shops contented and un-tempted by the high sugar, high salt, frankly high rubbish, quick foods and sweets on offer.  On a good day, we don’t need to raise our hands to form the sign of a cross and hiss, “Temptation get behind me”.  Instead, although we see these “treats” as we pass by, all brightly packaged and maybe even on three for two offers, they don’t call to us. They might gently whisper or nudge at our consciousness, but on the whole, it is fairly easy to give ourselves a mental shake and move on to the real foods, the sweet, juicy fruits, fresh veg and unprocessed meats that we know will, a) make a delicious, nourishing meal in next to no time, b) keep us on our weight and health track, and c) actually enhance all our good feelings, both physically and mentally.  So, on a good day, healthy eating really does seem to be an easy no brainer.

Then comes a bad day.  A bad day can take many forms. Disturbed night’s sleep, stress at work, argument with husband/partner/kids – it is usually men though isn’t it (or maybe that’s just me). The car breaks down, you don’t get the job you went for, maybe the cat becomes worryingly unwell or something truly devastating happens.

What do we do then?  How does this affect our food choices, and more importantly why?

Well, we usually look for comfort and support.  Something to make us feel better, to fill the “hole” the bad day has created within us.  And our go to “hole” filler is usually sugar and fat saturated food products and/or drink, be it an overwhelmingly sweet latte with syrup and sugar or alcohol. Anything in fact that takes our minds off our distress/tiredness whatever is getting us down.  Then as we wander around the shops, feeling upset or low, the very same brightly packaged food products, sweets and so-called treats seem to jump straight into our line of vision and suddenly we crave them.

We want to feel better quickly and we think that these are the perfect quick fix solutions to all our woes. So, we buy the rubbish and eat the rubbish,  usually in a much larger quantity than is our norm, and expect to feel better.  But then how do we feel? In my experience with clients they feel exactly the opposite of what they were longing for.  They feel sick, more upset, depressed, disappointed, completely derailed and hopeless.  Basically, feeling as rubbish as the food products they have eaten.  They never, ever feel better, so mission is definitely NOT accomplished.

This is my absolute area of expertise, and my understanding is unique. As a former alcoholic, I also used to view booze as an answer.  Actually, the answer to everything.  I drank to feel better, happier, more confident, to help me sleep, to get me through the day, the tough times, whatever I didn’t want to deal with.  And I thought, like my clients who feel the same way about their food choices,  that I could never stop.  And then I did.  It took one simple thought shift.  I stopped thinking about what I thought it gave me, and focused on what it took away.  I suddenly knew that what I drank only ever made a situation worse.  No bad day was ever brightened by my drinking, instead it was darkened.

From the moment I understood this, I was able, after 27 years to stop drinking.

I get my clients to view food in the same way.  I ask them, “Did that slab of cake, ice cream, glass of wine, ready meal make you feel better?”. “Did it make your day happier? Did you feel more able to cope? Did it take you back to the contented confident feelings you have on a good day?  Ultimately, did it make your day better or worse?”  Never once has a client said “Yes, it did” to even one of those questions, let alone all of them.

There is no connection between a bad day and making a bad food choice.  None. Nada, Zilch.  We allow ourselves to justify our poor food choices – “I need something nice to eat/drink to cheer me up”, on a bad day, but they are just excuses which harm us.  They are choices that will make you feel worse, which then promotes further poor food choices because we feel discouraged and so give up on ourselves. Conversely, on a good day when you make good food choices, you are spurred on by the way you look and feel to make even better ones.

Once we break the connection between rubbish days and rubbish food, making healthier choices becomes easier, plus those healthier choices can actually make a rubbish day better, even if it’s just that you feel in control of at least one area.  Your food.

Certainly, a good food choice on a bad day will make it easier to cope with a bad day, because you will be giving your greatest support in life, your body, the fuel it needs to fight all your good fights. You just have to stop in the rubbish food aisle and ask yourself, “How will I feel after I have eaten this? Will I feel better 30 minutes after? Will my day seem brighter? Will my problems have gone away or will they feel worse? How will eating this improve any aspect of my day” If you answer any and all of these questions honestly, the answer will be NO!

Don’t let a bad day tip you into food chaos. Once in, it can be hard to get out.  If you do make a poorer choice, look at in as a one off, dust your self down and commit to making better choices for the rest of the day.

Contact me if you would like to chat about your bad day and bad food choices and let’s see how I can do to help you x

 

 

looking

Looking and Feeling Amazing 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,  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 food we focus on the “why” of the food 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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plates

Want to Lose Weight? Change Your PLATES!

When I start working with a new client who wants to lose weight, there are two things I ask them to do immediately. One is to change their drinking habits, limit their caffeine, cut out alcohol and fizzy drinks and to replace all with water – pure, life giving, beautifying, simple and cheap water.

The second is to buy smaller plates.  Much smaller plates.  I ask them to put their standard size plates in the cupboard out of sight and only to use the new smaller ones.  Every single client who follows just these two tips lose weight even if they make no other immediate changes.  There is of course more to YOUtrition’ s method than water and smaller plates, but they are an excellent start.

The first tip, the water, all my clients understand.  Ultimately, whether you like water or not, and there is so much you can do to jazz it up, we all know that water is good for us and that it has no calories.  Most aren’t aware that it also takes the edge off hunger but they soon notice that and learn to love this elixir of life. The plates are a different story.

To demonstrate why I ask them to buy the smaller plates, I place on my table four plates dated from the 1970’s, 1980’s 2000 & 2009.  The difference in sizes is quite incredible and of course as our plates have grown in size, so have our portions.

In fact, we have gone from eating off 8.5” plates to 12” dinner plates in 40 years.  Can you imagine the extra calories as each plate grows?  Let me tell you that the 1970’s plate would have held approx. 800 calories, the 1980’s plate 1000 calories, the 2000’s plate 1600 calories and the 2009 plate a whopping 1900 calories. Now imagine a portion from the 1970’s of any meal on a modern day plate, it would look woefully small and yet is more than enough for all our bodies needs.

Then there is the quality of the foods on these plates. I am old enough to remember bread being sold in brown paper bags, which lasted only one day to today’s loaf that can last up 7 days. What is the difference?  There must be something “extra” in the bread. Now, in our instant gratification, fast everything, including food world, meals can be so easy to buy pre-prepared, beautifully coloured and wrapped in plastic ready for us to heat in our super quick microwaves and decant on to our huge plates.  These ready meals have plenty of ingredients, most of which aren’t food related, but not the ones we need.  They often lack both nutrients and the fibre required to keep us full, and so we can eat much larger portions.  I guess you can see where I am going with this………

Not only that, but along with the rapid advancement of technology, we now have remote controls for everything from the tv to the lighting at home.  I don’t think my 19 year old son has ever had to rouse himself from the comfort of his armchair to either turn the tv over or volume down.  We now have emails to whiz between departments so no longer have to move from our desks to confer with colleagues. Most of us have at least two cars per household (more if you have grown up children), so there is no need to walk anywhere. There are enormous supermarkets that cater for all our shopping needs from food to furniture,  and we can do our whole life shop in one place if we wish, rather than wander up and down the high street going to the bakers, butchers etc before lugging our heavy shopping home. Or better still, we can shop from our computers at home and get anything delivered.  Is some cases, it can even be put away by the lovely chap who drives it to our door.  So not only are we eating more, we are also moving less.

There is however, one element of our increased food consumption life that hasn’t overly changed, and that is the size of our stomachs.  They have remained pretty much the same regardless of our fast food world and humongous plates. Still, not to worry, as we continue to consume ever larger portions of unsatisfying “foods” that offer little taste and no nourishment, our stomachs are becoming increasingly stretched and distorted to accommodate the load.

So, take my professional advice, all of it works. Pop out to any supermarket, buy yourself a few smaller plates. Ignore the processed food products, fill half your plate with veggies, one quarter lean protein and healthy fats, and the last quarter grains or wholemeal carbs and take the first important step to successful weight loss.  I promise you, within a week, you won’t even notice the difference in portion sizes.  Then of course come back to me for some more tips.  Happy eating everyone!

YOUtrition

YOUtrition – No Fads, Lotions, Potions, Gells Or Spells!

What is YOUtrition and why am I different?  What do I know that other “diet clubs” don’t (well, I am not a diet club for a start). Am I another fad foodie offering an unsustainable diet plan with weird lotions/potions/gels or spells to guarantee a slim you forever?  No, I am not.  So, let me tell you what I am, who I am and why I am different.

At the age of 53 years (young), and after 27 years of seemingly hopeless addictions at times to both alcohol and drugs, I am now easily and happily sober. I tried all the interventions out there along with a fair few quacks, none of which had any impact.  At the time, I didn’t understand why but now I do and that knowledge is the difference  that I, as YOUtrition, bring to my clients.

Let me explain.  For the 15 years I was desperate to be clean after my son was born I searched high and low for an answer.  An external answer to an internal problem. A cheap sticking plaster if you like. One which didn’t fit properly, that didn’t allow the wounds underneath to heal and so I stayed drunk.  I made the fundamental mistake of relying on a book, class or person to have the secret to my alcohol free life.  To tell me what to do.  But I knew what to do, I needed to stop drinking, I just couldn’t.  So of course nothing worked for me. Plenty of people told me what I already knew, but not one had any impact. I thought I was destined to live and die an alcoholic. And then something, or rather someone, did work.  And that someone was me. I found that the only way forward for me was to think differently about what alcohol gave me (or rather took away) and by the simple change of thinking differently I was able to make different choices. Alcohol free ones.

Then there was all the interventions. Excellent in theory, except that they seemed to have a “one size fits all” policy (much like a diet plan), which was perfectly understandable as, again like a diet plan, they deal with large numbers of people, not the individual. However, even the individual therapists I saw had an accepted view of  treatment for addiction and recovery.  Sadly though, not many of us fit that one size.  Believe me I tried. Time and time again. But I struggled to fit myself into the constricting guidelines which didn’t resonate with me and so, also time and time again, I slipped and fell off a wagon that had no seat for me in the first place.

Does that sound to you like some of your food struggles?  Do you find that the weight loss recipes and diet rules just don’t work for you? That clubs telling you what to do, when frankly you already know, just don’t “click”? Do you then find because they didn’t click that the reliance on willpower and perceived deprivation and restriction becomes depressing and unsustainable?  If you experience any of those thoughts and feelings, you haven’t found the right fit for you. You haven’t found your click.

My passion is to find YOUR right fit (your click)!  What works for you and why.   I provide simple, tasty, health giving and stress free recipes that you and your family will love and work to put food back in its rightful place in your life.  A place of physical and emotional nourishment and a time of bonding for you and your family. But more importantly,  I focus on your thoughts as to the “why’s” of your eating habits and choices and it is understanding the why’s which is your food struggle game changer.  Change your why’s and everything becomes easy.  I  know this because I live this!

I want my life, after so many years of struggle to be simple and I keep your life simple too. If you find your favourite family meals are unhealthy,  I simply swap out ingredients for a healthier version. Planning and prepping a chaotic nightmare?  I soothe your bad dreams away and replace them with strategies that work. Struggling to fit healthy eating in around your work/life commitments? I always find a way that works.  A way that you tell me works because you can stick with it.

I challenge your often long held thoughts and belief’s around your food choices and eating habits.  I know that so many of these come from childhood, where often we were rewarded with foods,  or maybe chastised if we don’t eat everything on our plates or  suffered some emotional upheaval that we haven’t had the skills to cope with and overate instead. I put these firmly in the past.  Together we laugh at your food monsters, turn them on their heads, pack them up, drop them in a bucket and then chuck them down the drain.

YOUtrition’s method works! I know what worked for me and I know by helping you think differently about food and its place in your life, that I can make it work for you. You are my passion.  Everyone deserves the chance  that I so thankfully found for myself.

I put you, your weight and health first until you are able to. Until you have learned the habits and healthy food choices and skills that will stand you in good stead for life. Once you have those firmly in place, you pick up the baton and the wellness and dress size you desire really does become a long term reality and not just a summertime fling. A fling that once the the love affair with your new size and restrictive diet ends, finds you slinking back to the eating habits and food thoughts that bought you to me in the first place.

I work with small groups and 1-2-1’s, so contact me to see what I can do for you!

 

eat

Eat Well to Live Well – Top Tips For Your Busy Life

In  our modern super highway lives,  we can feel as though we are in constant motion, striving to produce our best in every area of our lives which can be quite a juggling act (sounding familiar yet?) so it is imperative that we eat well.

I know that most of us are juggling more than just one ball, in fact on the whole we are Olympic standard jugglers, with our work, child care, parent care, animal care and “you name it, I’ll do it” care balls, all constantly in the air as we deftly catch and relaunch them to keep life running smoothly.  There is one ball though that most of us leave, lying dusty on the floor as we feel it comes last.  It is our self-care ball.  The one that is all about us.

However, to be truly successful in any and every area of our lives, we must put ourselves first and the one of the easiest way to do this is by making food and drink choices that best support our mental and physical selves.

My son is working hard on his exams at the moment and he often tells me he hasn’t had time for lunch.  A friend who has reached a wonderfully old age  tells me he has been working hard in the garden and that he too hasn’t eaten during the day.  I am very upset when I hear both of my loved ones tell me this, especially as they sometimes say it it with, “I am working so hard, I don’t have time” pride. I get upset because I know that good nutrition is vital to their wellbeing, success and happiness in every area of their lives, and guess what, the same applies to you.

When we prepare for an important client meeting we make sure everything is 100%, our PowerPoint slides are perfect, the meeting venue is easy for everyone to reach, the timing works for everyone, someone is on hand with refreshments.

When you are planning do you ever think, I must make sure I eat properly before I go in?  I must make sure I am properly hydrated?  I know if I am not my concentration might be affected and my ability to give my best.

If you are properly fuelled you are giving yourself the best chance of being energized, full of vitality, and ready to face the day’s work and challenges. If you are not, you can feel exhausted and irritable, relying on jolts of caffeine and processed sugars to get you through the day?   Which scenario best applies to you?

When we are busy, eating can become a fight between what you crave and what you know is going to nourish you as sadly they are rarely the same foods, then making good choices can feel frustrating and an added stress.   The best way to avoid food stress is to plan your food in advance.

My food choices are rarely made on the day, they are made the night before or earlier – in the same way my work and home life is planned.  It is unusual for my planned day to change so dramatically that I have to all abandon my choices, but it does happen and even that I am prepared for, so here are YOUtrition’s top 7 practical tips to eat your way to success.

YOUtrition’s Top 7 Practical Tips to Eat your Way To Success.

Spend one hour at the weekend planning for your week’s meals, making a shopping list and stick to it! Make wholefoods priority, not food products. If the label has ingredients you don’t understand, they belong in a laboratory, not your body. If you feel you might be tempted with other “treats” shop online.

Spend another hour prepping simple, easy meals for the fridge/freezer. Follow the mantra, cook once, eat twice. Any time you spend now will be gained back when you need it most.  When you are tired and hungry at the end of a busy day and something nutritious is ready to be popped into the microwave or oven.

In the same way you plan your next day, plan your food. Are you at home or in the office? How much time do you expect to be travelling?  Are you staying overnight? Call ahead, ask if there is a fridge/microwave you can use.  Know your day and make your food plans.

Try to include protein and healthy fats at every meal. They keep fat burning, keep you feeling fuller longer than carbs and limit the mid-morning & mid-afternoon sugar slump.

Eat breakfast every day. Those who eat a healthy breakfast lose 30% more weight than those who don’t, and make better food choices throughout the day.

Never leave home without water and a wholefoods snack, a small banana, a boiled egg, handful of mixed nuts etc. – don’t be caught short and hungry or thirsty. Make sandwich bags for snack a must on your shopping list.

Stay hydrated. Limit caffeine.  The shot of caffeine we use in the morning to get us going can also cause anxiety in an already stressed day. The same with energy drinks. Two cups of coffee is fine, then switch to decaff or herbal teas.

Remember that in every situation there is a healthier choice, even in a motorway service station, you just have to choose it!

Finally, dear ladies, in the words of Virginal Woolf,

“One cannot think well, love well, sleep well if one has not dined well”

 

 

easter

Easter Treats that Feel Like a Treat!

Easter is just around the corner, and the shops are filled with all sorts of beautiful indulgences with which to celebrate.  Some of these beautiful indulgences  can  make us feel wonderful and happy and loved and those life enhancing feelings will stay with us for probably 10 days. Others we can treasure for life. So much to look forward to.

However, does that sound like your Easter treat?  For most people, probably not.  Why is that?  What is your Easter treat?  Is it a superficial and purely commercial shop bought Easter egg packaged to entice all ages and stamped with an absolute 100% guarantee of  the sugar rushes that will leave you feeling rubbish for at least one day and hug your waistline like the most ardent lover for the next few weeks?  Those sort of  Easter treats can make even the healthiest of us feel sluggish, stuffed and with a horrible sticky taste in our mouths, no matter how many times we clean our teeth? What sort of “treat” is that!

With YOUtrition, it’s all about thinking differently.  I cannot remember the last time I ate or was bought an Easter egg.  I do however remember last Easter, the one before that and even further back because of the wonderful treats bought/made for me by my son.

I still have the beautiful handmade Easter cards, saying on not very straight lines (who cares!), “I love you mummy, Happy Easter”, and the Easter chicks made from cotton wool balls and dyed a frightening yellow.  Later he progressed to shop bought cards, just as precious, with lovely verses he had obviously read in advance because they applied to our lives, often with photos of us and our dog stuck in – how utterly precious these still are.  And then of course the beautiful daffodils.  Always a bunch of sunshiny daffs on Easter Sunday.

Can you imagine how these true treats make me feel?  I know the mummies among you will, and it would also take the most hardened sugar addict to also not be affected.

So, my message is clear.  Ask your family in advance for something different this year.  Guide them gently to the card shops, point out the glorious spring flowers everywhere and let them know that at this second (or maybe third, after Christmas and Mother’s Day), most commercial time of  they year, that the things that would give you most joy are not the ones you put into your mouth and enjoy for 10 minutes then feel despondent about and regret for days later, but the pure joy of a homemade card or non-food gift or, for me my absolute favourite, a beautiful simple bunch of spring flowers.

Happy Easter!

 

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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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………

 

 

 

 

 

veggies

Veggies, The Not So Secret Answer to Great Health & Weight

Veggies can sound like the dullest part of a meal.  However, there is so much we can do to literally spice them up, and in terms of weight loss and great health, they are heaven sent. To kick start your weight loss, try for one week portioning your plate out like this – you won’t regret it.

½ Veggies or Salad – make it colourful and fill this portion of your plate FIRST!

¼ Protein

¼ Healthy carbs!  Healthy carbs are not white or fluffy or overly sweet.  They include WHOLEMEAL (not brown) everything.

  • Choose a wide variety of veggies and steam them lightly to keep as much of the nutrients as possible.
  • Be brave and try new ones. Keep them colourful.  The greater the variety in colour, the wider the variety of nutrients eaten.
  • Low carb veggies include broccoli, cabbage, aubergine, pumpkin, courgette, asparagus, and butternut squash. All veggies are nutrient powerhouses!  Be creative with your veggies.
  • Add chilli flakes or sauté with garlic and onion or cherry tomatoes.
  • Add spices such as fennel or turmeric.
  • Dress with a very small amount of extra virgin olive oil and balsamic vinegar.
  • Toast some pine nuts and toss in.
  • A small sprinkle of Parmesan cheese on any veggies is delicious, but keep this small and occasionally.

See how many options you already have?  Try these two fabulous alternatives to pasta and just look at the calories.

Courgetti

Ingredients

280g Courgettes

Method

Use a spiralizer – I used the finer noodle attachment – or a julienne peeler to create courgette noodles.

Toss in a pan with one teaspoon of olive oil for 30 seconds.  Done!

Serves 4, per 71g serving

Cal 25, Fat 1.3g, Carbs 1.2g, Fibre 1.4g, Protein 1.3g, Salt 0g

Butternut Squash Noodles

Ingredients

600g Butternut Squash

2 teaspoons Olive Oil

Salt and pepper to taste

Method

Preheat oven to 200. Lightly spray two large baking trays with oil.

Trim the top portion of the butternut.  This is the only part that can be spiralized (reserving the bottom for another recipe).

Trim the top off and peel the skin off. Cut the butternut in 2 pieces so it’s easier to handle, then spiralize using the thickest noodle setting of your spiralizer.

Cut into 6 inch lengths so it’s easy to eat.

Transfer to the prepared baking sheets and drizzle each with 1 teaspoon oil, 1/4 teaspoon salt and black pepper to taste. Roast until soft, 7 to 10 minutes.

Serves 4, per 152g serving

Cal 78, Fat 2.1g, Carbs 11.2g Fibre 3g, Protein 1.7g Salt 0.02g