YOUtrition’s 5 Day Summer Kick Start Food Plan Program!

YOUtrition’s 5 Day Summer Kick Start Food Plan.  Transform Your Weight, Glow With Health & Reset Your Brain!

Would you like a 5 day food plan that completely revitalizes your body and resets your sugar cravings?  Is that possible?  Yes, it is with YOUtrition’s 5 Day Reset Program.  Not only will you start to see a difference to your waistline, the low sugar content of the meal plan means that your sugar cravings will subside, your energy levels soar, you will look and feel brighter and seeing the results, be motivated to move forward to the healthiest, slim you, you deserve to be!

At YOUtrition the focus is on making weight loss as stress free as possible.  It is not about expensive foods or hours in the kitchen.  It is not about ‘products’ it is about real food.   It is about making simple, easy, adaptable changes to your food choices and meals that you will enjoy both the creation of and the eating!

I will be sending out my basic YOUtrition menu plan.  It is flexible, easy to follow, delicious,  quick to prepare and store and packed with nutrients and food, not products.  I occasionally might use a very little sauce in jar for speed in some recipes, but that is certainly not every day and as you progress to the next step of the meal plan, they will disappear also!

The whole point of this 5 day food plan is to make you realize how easy it is to live healthily without a strain on your purse or time and which will absolutely set you on the path to achieving the results you desire in a way you know you can maintain!  I give tips on scheduling preparation time – how to best use your precious ‘you’ time and cook up more than 1 meal at a time without kitchen chaos.  How to store your delicious meals and the calorie content of each meal.

The meals are tasty, overflowing with goodness and, mostly perfect for freezing.  I give alternative ways of putting together the meals and use simple food swaps that maintain taste and yet give variety.  You will be so surprised as to how much you can eat whilst knowing that every mouthful is moving you closer to your weight loss goal.  It is all up to you!


A Stumble is Not A Fall But A Natural Part of Weight Loss!

A stumble is not a fall – it  is so important to acknowledge that for successful weight loss!

We mostly have a clear view of what we want to look like, even if we don’t have a clear view of how to get there, and once we are motivated, we do our best to keep on track with our nutrition and movement.  However there will always be times when we stumble – a little bit like tripping over the pavement.  We are watching where we are going and focussing on our destination and something changes, someone drops something on the payment for instance and we trip.  What then?  Do we sit and think, “Right, that’s it, I have tripped up, I might as well spend the rest of the day lying on the pavement because I am expecting to trip again?”  No, of course not!  It is the same with our food.

Even with the best laid plans and preparation, something at some point will happen to derail you.  You might find yourself extra hungry and having to grab some product from a motorway station late at night.  You might find yourself at a party where the host has made a birthday cake and it would be horribly rude to refuse a small slice. Or you just feel like something sweet and ‘treaty’ whilst watching the tv at the end of a boring day. You then “give in to temptation” and feel miserable and like a failure later.  Sounding familiar?

I want to reassure you that a stumble is not a fall and definitely not a failure.   I always tell my clients to be kind to themselves.  Know that you are doing the best you can in the circumstances you find yourself in and a temporary set back is simply that, temporary. If you stay on your healthy track  80% of the time, you will reach (and maintain) your weight loss goals, and the more often you make healthier choices, the more often the only choices you will look for and see, will be the ones that keep you on track.

I want you to remember how amazing you are at caring for others and dishing out kindness and support to others whenever it is needed and yet we rarely do the same for ourselves. We beat ourselves up for being human and then give up.  Don’t!   Be the person to yourself that you are to your loved ones.  Acknowledge the stumble, learn from it (if it was an emotional one) and move on being your best, most fabulous and slim YOU! x

Youtrition eight

YOUtrition’s Eight Week Weight Loss Program for YOUR life!

Lose 14lb With YOUtrition’s Eight Week Weight Loss Program and keep it off for LIFE!

In weight loss, it is totally unrealistic to expect you to just clear the fridge, do a big shop, start cooking everything from scratch, change your eating habits, walk more and overhaul your whole lifestyle with the snap of your fingers.  So, what is the alternative, the one you can sustain for life?  I believe it is a program, designed for the individual that fits into your life and is determined solely by what works for you.  To design such a program, it is vital to know the basics of food and nutrition, its effect on the body and how to make the best choices.  That is where my Eight Week Program comes in and why it is so successful.

I designed this Eight Week program to cut through all the confusing food and dietary information out there.  I have nothing to sell, no products or exercise plans, just a way forward that you can stick with and can adapt to wherever you are and whatever you are doing.  It is based on my absolute conviction that diets don’t work and that real, sustainable weight loss comes from small, incremental, consistent changes that build to a stable of new, healthy eating habits that work for you in your life – whatever that may be.

My Eight Week Program has no more than 10 clients at one time and can be tailored to the group’s needs.  It is a fun, informative Program, results focused and conducted in a non-judgemental and mutually supportive way.  Due to the small class numbers, the sessions can be fairly flexible and everyone gets a chance to contribute, query, support with the other group members in a confidential environment

Each week different topics are discussed, they will be a mixture of food based and motivational topics, as outlined below (although this can be flexible to meet the groups needs),  along with recipes and the opportunity to share ideas.  For each session there is a handout to help keep you on track a long with easy recipe sheet to encourage confidence and variety.

There is also a private Facebook chat for the periods between sessions for queries or a quick motivational boost, to which all members of the group can contribute. You really are never alone on your journey!

This program has proved very popular and new friendships have been forged that have lasted well past the end of the program so why not give up on the restrictive diets and diet clubs and try a different approach for long term, sustainable weight loss!

Week 1.

Calories – Identifying how many calories each individual group member should be consuming for weight loss.  The quality of calories and the wisest choices.

Week 2.

Sugar vs Fat! One hinders weight loss, one accelerates it!

The use of Carbs, Protein and Fats in weight loss and the healthiest options.

Week 3.

Food Diaries – the ultimate weight loss guide.

Pre-Planning for weight loss in your lifestyle.

Week 4

Food Labelling – reading and understanding.

Portion Control.

Week 5.

Easy Everyday Food Swaps for Weight Loss

Healthiest Options for Optimum Weight Loss

Week 6.

Food Preparation


Week 7.

Recognizing Hunger.


Emotional Eating.

Week 8.

Progress Reporting.

Maintaining Motivational Levels.




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!




Calorie Counting – An Excellent First Step To Understanding Weight Loss

A calorie is simply a measure of the amount of energy in food. It is not an indication of the nutrient quality of food.

I am not a great advocate of calorie counting long term, as I feel it places too much emphasis and time on  “diet” foods rather than everyday, long term, lifestyle foods that best support our weight and health.   As a Nutritionist and Weight Loss Specialist,  my aim is to guide clients away from the stress of counting calories in their food choices and  into the enjoyment of eating. I do this by showing them the best nutrient quality foods for their weight loss and health.

However because there is so much conflicting food advice out there, in the initial stages of weight loss calorie counting is an excellent way of understanding how much we are eating and gives a good basic outline of what works for us and what doesn’t.  It can help us to balance the energy we put into our bodies with the energy we use, which is the key to maintaining healthy weight.

It is important to note though that all calories are not created equal. For instance, a cup cake or ready meal that has 500 calories, is unlikely to sustain you as a much as a jacket potato with tuna and salad which also has 500 calories. It would be easy to eat a “diet” pre-packed meal or sandwich of 400 calories, but tough going to finish a plate of steamed fish fish piled up with colourful veg with herbs or spices, or a hearty homemade soup  with the same calories.   The prepacked meal would be calories dense (empty calories no matter what the packaging said), and the veg would be nutrient dense, packed with all the nutrients, fiber, vitamins, minerals – all of the essentials that a healthy body thrives on and needs for sustainable weight loss.

Then there is the subsequent hunger.  Which do you think you would feel hungrier after eating first?

All foods are not metabolised in our bodies in the same way, and the processed low calorie options often have more fibre free sugar which is broken down quickly in our bodies into glucose.  The glucose causes a spike in your blood sugar that starts the effect of high insulin production which in turn increases belly fat and when the sugar spike is over, you are left feeling hungry again.  Whole foods take longer to break down and digest and in the process use up more calories and keep you fuller longer.

It is also important to keep an eye on our macronutrient intake.

The macronutrients are Carbohydrates, Proteins and Fats.  For a healthy diet, the percentage of our daily intake should be, 50 – 55% carbs, 10 – 15% protein, 30 – 35% fat, with an upper limit of 11% saturated fats and of no more than 2% being trans fats. The correct percentage of the healthiest options of these macronutrients is absolutely key to maintaining a healthy weight, with low body fat and optimum health.

In summary, whilst you are re-calibrating your body and mindset, please do look at the calorie content of your foods choices to make you more aware. The calorie content may well shock you and stop you from purchasing.  More importantly though, look at the quality of the food and remember, no food that benefits your health and weight loss long term, comes with a label telling you how little fiber there is or  how much sneaky sugar and salt regardless of the fat levels. Remember when fat is removed (which is tasty and filling and vital for so many functions in the body), something else, usually sugar is added (sugar is the ultimate weight loss and health disaster).  Also, look out for any other information which should be unnecessary to list on a “healthy” option food.  This rule sadly actually applies most to “diet” foods.



Stop The Food Stress – You Don’t Deserve It

Food stress – who needs it!  As a Nutritionist and Weight Loss Coach I see many people who spend so much time worrying and confused over their food choices, especially when they are trying to make the best ones for their weight and health.

Wouldn’t it be wonderful if our only food thoughts were positive? If food bought only the sense of pleasure and nourishment it should?

Sadly, the reality is that most of us think about what to eat, when to eat, how much to eat and struggle over our choices far, far too often.   Our food thoughts are often negative.  Should we have eaten that? Did we have too little or too much of carbs/fats/protein?  Our food feelings often encompass guilt and weakness and we often regret what we have eaten and drunk.  In other words food becomes a source of anxiety and confusion.

Negative thoughts regarding food can affect every aspect of our lives when they command so much of our time and energy.  Wouldn’t you love to have these precious limited resources spent on more life enhancing activities, our families, friends, interests and overall enjoyment of life?

My mission at YOUtrition, is to work with clients to change their MINDSET, about food.  Weight loss is as simple as changing the way you eat.  Changing the way you eat is a simple as changing the way you THINK about the way that you eat.

The most effective way of changing the way we THINK about food it to listen to our bodies and not to all the food noise around us.  Rely on our instinct for our food choices and not give in to our intellect – our intellect takes in all the marketing hype, all the celebrity diets, all the magazines.  We know if the diet is out there, it must have worked for some.  Those “some” have either genuinely found a lifestyle that works for them for now, or more likely have stuck to the plan, seen the scales go down (and that does not necessarily mean body fat loss, more likely if it was a quick fix, they have lost water which will be regained instantly) and whilst they may be slim for a time, they are unlikely to be zinging with good health and energy or be able to maintain the level of food thought/exercise regime it took to get them there – and they know it – buy hey, they’re slim (for a while……)! When we know how to listen to our bodies, we will automatically make healthier choices and by making one healthier choice and feeling and seeing the benefits, we are more likely to make more healthier choices and build a solid stable of healthier habits that will keep us slim for life.  Our poor bodies do not want the junk/sugar/pre-packed “foods” – they literally do not know what to do with this non-food so can only store the stuff as fat.

My top tips to turn down the loud food noises out there are;

  • Ignore ALL the marketing hype.  The commercials, the magazines, the diet clubs.  They are all selling products not food.
  • Remember that one size does not fit all.  What works for one person may not work for you and if it doesn’t work for you, it is because it is not right for YOU.  It is not a failure on your part.
  • Listen to your body.  Your amazing body will tell you what it wants, when it wants and how much it wants if you only you learn how to LISTEN.  Eat when you are hungry, drink when you are thirsty and not for any other reason.
  • If you find yourself in a situation where food is everywhere, get busy.  Offer to hand round drinks, introduce yourself to new people – do not eat just because food is in front of you.
  • Tell your friends and family that you are really taking stock of your health and you would love their support.  I find that saying you are on a diet does not work well.  Some people feel threatened – if you can do it, so should they.  Saying you are taking care of your health seems to have a very different reaction.
  • In a situation where food is usually the glue of the social event, arrange to do something different with friends.  Go for a walk in the woods, arrange to go to a dance class together and have a coffee afterwards instead of wine.  Find something else you can all do together that better benefits your weight and health.

Change the way you talk to yourself, tell yourself;

  • I know my body best, not someone who has never met me and doesn’t know my life.  I might listen to what others tell me, but I will make decisions based only on me.
  • I am doing the best for my body I can.
  • I am in control of my food choices and I am completely responsible for the consequences.
  • I AM going to be slim and healthy and no-one is going to stop me. I love having better sleep and more energy.
  • And finally, “I am doing this because I deserve to be and feel the best I can about myself”


Youtrition eight

The YOUtrition SOLUTION & Why It Will Work For YOU!

All the diet industry has to offer, is eat less, exercise more – which is of course the essence of weight loss, but is not a workable solution as it stands.  It is too wide and open to all sorts of interpretation and miss-information.  At YOUtrition I do not start from that point. It is clearly not enough for people who want to lose weight and make life long changes.  How many of us have embarked on a new diet or exercise plan,  full of optimism that this time it IS going to be different?  That this time we WILL achieve our weight loss goals AND stay there? Maybe we have for a time, but mostly not.  Statistically, 98% of dieters regain all their weight, plus more in 12 months after their “diet” has ended.  Why is that when the answer of eat less, exercise more is so easy? And why do we feel we have failed?  How demotivating and upsetting is this horrible cycle (that is not a question).

Let me tell you now that the failure is NOT on your part. It is on the part of the unrealistic food and exercise  plan.  The plan that doesn’t fit into your lifestyle, that includes foods you may not particularly like, but hope to grow to love.  That demands a level of time and commitment to the food that you put into your mouth that you just don’t have.  That may leave you feeling still hungry, or if it is restricting of the vital macronutrients –   carbs, healthy fats or protein –   headachey, constipated, low in energy, poor concentration, bad sleep and the list goes on (even if you are slim for a time).  Some say these symptoms are your bodies detox process.  They are not!  A healthy body is perfectly able to detox itself, and these symptoms are signs that your body is out of kilter ,  not running at its optimum level and possibly signs that you are just not eating enough.

There will always be some who will say, “I know someone the diet did work for” and my response is always, “Yes, because they found a lifestyle that works for them”

At YOUtrition, I  know that a healthy body is naturally slim and zings with energy, glowing skin, good health, great concentration and good sleep – all of which are our greatest beautifiers.  So, what do I offer?

You can’t just clear the fridge, do a big shop, start cooking everything from scratch, change your eating habits, walk more and overhaul your whole lifestyle with the snap of your fingers.

It is costly, time consuming and daunting.  I know you can’t just take a massive leap out of your comfort/familiarity zone – you WILL flounder and feel totally lost.

The YOUtrition Solution

Here is what my YOUtrition Solution will do for you.  Working in partnership with me as a Nutritionist and Weight Loss Coach, we will first uncover EXACTLY where you want to be, how soon and what has helped or held you back in the past.  The helped or held you back aspect is vital.  We grow from what we know has worked for you, and learn from what hasn’t.  

  • To get a snap shot of your life, I will ask you  to complete the YOUtrition Food,  Movement  & Mood Diary over a period of three days, one being a weekend day which we will analyze and discuss together to identify the What, When, How and Why you eat what you eat.
  • Together we will sit and discuss the changes you need to make to get to where you want to be and LIST them.
  • Together we will choose ONE food and ONE movement adjustment.  Just one small one of each, to build your confidence in YOU. These small changes will ease you just a little out of your comfort zone, (which when we are unhappy about our bodies is actually not comfortable at all!).  Small changes  become easier each time you repeat them and  new, healthier habits will quickly develop.
  • Within one week, we move on to another and another and by working this way, you will quickly accumulate stable, new habits which are EASY for you to stick with because YOU chose them and that WILL make an enormous difference to your weight and health.
  • We will also work towards healthier options, understanding your vulnerable areas,  understanding why we need certain foods and what benefits they give to our amazing bodies, easy ways of preparing  meals in advance,  snacks to keep with you at all times – and all the strategies that work for YOU, to keep you on YOUR track.
  • If counting calories, or meal planning works for you, to start with, that’s what you will get from get.   Whatever works for YOU is what I will deliver, my focus is totally on you and getting you to the weight and health you want to be AND keeping you there – there is no, one size fits all – and that is why diets just DON’T WORK!

As you progress and your body becomes more balanced and you learn how to listen to your body, the unhealthy treats will hold much less appeal because  your body and your  brain, are in alignment, running YOUR show and working to at its optimum to maintain the best you possible.

Do you feel motivated?  Does YOUtrition sound like a SOLUTION to you?  It does to me and I know it works.  So, give up on the “diets” and work with me to get you to the happiest, healthiest you that you deserve to be!


YOUtrition’s Strategies To Beat Your Sugar Cravings!!

Avoiding sugar is the hot topic right now, and it should be. Most of us are so addicted to sugar – the hit of it releases the feel good chemical dopamine in the reward centers of our brain, and as with any addiction, to regain that feeling, once the rush subsides, we need more and more of the stuff! It is a struggle to control especially when most “healthy” diets are packed with sugar in some form or another.  Simple sugars (from cakes, sweets, processed foods, low fat etc) have literally NO place in a our bodies, we can’t utilize them for any function, so they can only be deposited as FAT.  Sugar is now a known  poison and wreaks havoc with both our physical and mental health – we are overweight, tired, unpredictable in mood and just unwell, simply due to the amount of sugar we eat.

As a Nutritionist and Weight Loss Coach, I know that reducing sugar intake is the one guaranteed way of boosting weight loss and promoting great health.

It is one of my main aims to make clients understand the long term health consequences of eating too much sugar and to help them to eliminate it from their diets as much as possible.  I find that offering simple alternative strategies for when the craving hits is the most effective way, and when the strategies are practicsed regularly, the sugar stranglehold lessens.

As your body becomes more balanced through a  healthier diet,  processed, sugar laden “foods” WILL become less appealing.

Regardless of how simple and clean our diet is, almost everyone gets cravings for sweets or junk food now and then – we see all the adverts for the easy processed “foods”, the wine at the end of the day, the social conditioning which pulls us in.  However as you practice better eating habits and wean yourself off sugar, the Sugar Devil on your shoulder roaring demands in your ear WILL become quieter and more of a suggestion, but still, it is useful to have some suggestions to fight back when a sugar craving strikes. My top tips that work for me and my clients when the craving jumps at us are;

  • Drink a cold glass of distilled water or citrus-flavored mineral water.
  • Identify what triggered the craving, and don’t allow yourself to have the treat until you come up with the answer – Is it hunger? A stressful event? An inconsiderate spouse? Thirst? Loneliness? Boredom? Plain old sitting in front of the TV habit?
  • Make a conscious decision to eat or NOT eat the sweet – it really is only “food”, not some magic substance that holds unlimited power of you!
  • Remember, you’re the boss of your behavior. No one makes you do anything. If you decide to eat some sugar, you must own it and do it on purpose. Don’t make any excuses or point any fingers!

If You Decide NOT To Eat Something Sweet

  • Give yourself a (healthy) personal reward! Book a massage, a manicure, treat yourself to a magazine, a movie.
  • Tell someone – Call or e-mail a friend, or write a blog post or a Facebook update, ask for help.  You will get it.
  • Choose a positive substitute activity.  One that will make you feel good after you have done it not wretched and miserable after you have eaten the sweet.

  If You Decide To Eat Something Sweet

  • You must abide by the ten-minute rule — you have to wait ten minutes before you eat a sugary treat – If you still want it after ten minutes, go ahead.
  • Put the amount you’ll eat on a very small plate first (it will look like a bigger portion) — no eating from packages or serving dishes.
  • Try a substitute sweet fix instead;
  • A couple squares of sugar-free chocolate
  • A small portion of a low-glycemic fruit like cherries, apples, or plums
  • A sugar free mint
  • Decaf green tea or licorice tea to help restore adrenal function
  • Water sweetened with stevia and a splash of fresh citrus

Bit by bit, as you find alternatives and you feel better about yourself and healthier, see a waistline developing, your skin looking younger, your energy levels soaring, your body thanking you everyday, you WILL lessen the grip and be so proud of yourself.   Be strong, step up and start today!