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

 

 

 

 

5

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!

stumble

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

Fluids

Week 7.

Recognizing Hunger.

Snacking.

Emotional Eating.

Week 8.

Progress Reporting.

Maintaining Motivational Levels.

 

 

Prepping

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

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

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

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.

 

food

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”