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!
 

sugar

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!

health

How I CAN Help You Become Slim & Healthy For Life

I have been asked many times recently, why I have decided to take a total change of direction in my career. What made me study to be a Nutritionist and Weight Loss Coach?  What makes me so passionate about woman’s health and weight?  I have a comfortable life with a wonderful son, lovely man and seemingly want for nothing.  However as with everyone else, what you see is only the smallest part of me.

Let me explain, I am a 52 year old single mother who suffered devastating post-natal depression for years after the birth of my glorious son, to the point where I was hospitalized twice.  I have struggled most of my life with both drug and alcohol addictions, which thankfully, so thankfully I have completely overcome without any of the formal interventions such as AA or NA, rehabilitation or even under the care of my doctor.  I did try them all, but none worked for me. I was desperate for years, an intelligent woman who had so much, as to why I just couldn’t make the changes to save myself.  I was so sure that my addictions were going to kill me and leave my son without any parents – and believe me, he is the beat of my heart.   But I didn’t, I made the changes and honestly, after accepting the physical withdrawals and knowing that they were going to pass, with a new MINDSET it was EASY!  Unbelievable but true, so true.  I have since experienced two heart breaking losses and the more usual family struggles and never once has the thought of alcohol or drugs come into the sphere of my possible coping mechanisms.    I can have alcohol in the house without even really seeing it and have no desire whatsoever, no matter how stressful the day, to touch anything stronger than a herbal tea.  And drugs? I hate even to take a paracetamol!

My experiences have left me so grateful and relieved to be where I am now and so proud of myself.  They have also left me with a strong desire to help other woman.  I am not a medical expert, I don’t want to be, but I know I am so well placed to support and empower because I truly understand how difficult CHANGE can be.  I also know, that once the mental shift has been made, everything is possible.

 A slim body and excellent health really is ALL about the MINDSET.  We can have all the relevant information laid out in front of us but until we change the way we THINK about what we do, there is no long lasting change, just a struggle with our limited willpower resources and a sense of impending failure and hopelessness  because we just can’t get to where we want to be, and if we do get there, we worry that we  won’t be able to sustain our results.  Sounding familiar?

Excess weight is the biggest obstacle to good health and a healthy body is naturally SLIM. We all know what we should be doing to support our health, but knowing is often just not enough – if it was, there would be so much less illness and obesity.  If it was as easy as eating less and exercising more, we would all do it.   But it is not.  All our behaviours are driven by the way we THINK.  Let me help you change the way you think, about your relationship with food (after all it is just food) and watch how as that relationship improves, your health, weight and your relationship with yourself and everyone you interact with improves too.

What you truly believe you can do, you WILL DO.  And I am here to show you how.

treat

Non-Food, No Guilt, Rewards – Treat yourself!

Luxury, treatments at home –  treat yourself you deserve it!

Treat yourself!  We all deserve a little love and kindness and spoiling from ourselves.  Most of us spend our lives, loving and nurturing others especially our families and friends.  Whilst being a giver to those we love brings us the greatest joy, we sometimes forget to nurture ourselves.  As part of my Nutrition & Weight Loss Coaching practice, I have been looking into non-food, no guilt,  rewards that spur you on your track for super health.  Recently I have come across an especially delightful one in the form of the charming, professional, talented mobile beauty therapist Maddy Fitzek, of Beauty With Madeline, (www.beautywithmadeline.com).

Maddy came to my home in Buckinghamshire last week to administer a skincare and makeup treatment I had decided to spoil myself with.   Maddy arrived at my home with a mysterious bag of delicious goodies and conducted a thorough analysis of my skin and the “look” that was right for me.  I have to say, on the Thursday of my appointment, I had had approximately 3 hours’ sleep, my son was preparing for a trip away, my dog had an upset stomach and all in all I was not at my usual sparkly best.  However, Maddy changed all that and my goodness the experience was lovely!  1 ½ hours of pampering for my skin using the gorgeous Mary Kay products, super quality and relatively inexpensive and definitely long lasting for only £35.00.

Maddy started with a cleanse, exfoliation and priming of my skin which was totally rejuvenating and then we moved on to the makeup.  My particular favourites were the velvety foundation and fabulous skin highlighter – both of which I purchased.  Maddy applied make up to half of my face and talked me through the other half – she is clearly an expert in her field and was very knowledgeable on Mary Kay products (important note, they are not tested on animals).

The time flew by and I was left with a lovely fresh new visage, a wealth of knowledge on skin care and Mary Kay products (without any pressure to buy),  and felt like I had spent the afternoon with a funny, engaging new friend.  So my advice to you, next time you want to reward yourself for being the fabulous you that you are (but sometimes forget), check out Maddy’s website, choose a treat and give her a telephone call.  Better than any  “cheat” meal or a bottle of wine!

Madeline Fitzek

Mobile no. 07584 132 744

Website     www.beautywithmadeline.com

 

coaching

Wellness Coaching – For A Healthy, Slim, Energized You

As a Nutritionist and Weight Loss Coach, I am passionate about women’s health and weight loss issues so let me tell you a little about Weight Loss Coaching.

Are you one of the many women who has expended enormous amounts of energy over the years on losing weight? Have you reached out to others for help in form of books, diet clubs, videos, exercise plans etc? You read the books, joined the clubs, bought the foods, exercised three times a week, done exactly what you were told and are now right back where you started, with more than likely extra weight. How?  You listened to all the advice and/or criticism, you were cheered on when you reached your goals. You felt good at your target weight, so why, despite all your best efforts, COULDN’T you stay on track?

The answer is simple, you were on a weight loss track written by someone else, and someone else doesn’t have the answers for you.  All your answers are within YOU.

Now imagine that you are talking with someone who takes an entirely different approach to helping you in an entirely different way. Someone who truly listens to you, not just waiting for their turn to tell you what to do. They understand through questioning and listening,  your uniqueness, your situation, your agenda and works solely with that. They require you to look into yourself, to acknowledge your strengths and build upon them to achieve your weight loss goals. They ask questions not so much to gain information, as to require YOU to seek answers from within yourself, to benefit yourself. They come equipped with the tools that help you take stock of your current weight situation and with effective methods for change.

In short, someone who opens your eyes and enables you to carve YOUR own track – ultimately, aren’t we are all much more likely to stick to a track we have carved for ourselves because it is carved with us solely in mind?

I have just described a WEIGHT LOSS COACH.

Coaching is about having someone who is completely in tune with YOU, means all the difference between lasting, consistent weight loss success and disappointment in yourself, confusion, and unsustainable, unrealistic diets that will NEVER work long term. A Weight Loss Coach who helps you discover within yourself all the amazing resources YOU have, to achieve your weight loss goals FOREVER.

During a Weight Loss Coaching session we,

  • Discuss your current weight situation and get a crystal clear vision of your weight loss goal.
  • Create change that helps you reach your goals in YOUR way, at your pace – so that each step you take is consistent with your values and your goals.
  • Uncover the available options for you, then allow space for you to create powerful choices for yourself – so that you feel empowered to change, not forced to do something you don’t want to.
  • Uncover hidden challenges that you keeping you unhappy with your weight and addressing them.
  • And finally, you leave the session renewed, inspired, and ready to finally lose all of the weight you want for once and for all!
happy

Happy New Year! Happy, Healthy, Successful New You!

HAPPY NEW YEAR!

I hope you all had a fabulous  Happy Christmas and New Year, with friends, family, love and peace.

So, your plans for 2016? For myself, my plan is to stay happy, slim, successful and free from the worries of weight. Not much to ask I think (especially as I am a Nutritionist and Weight Loss Coach!). I am going to be in control of my weight and food intake, I am going to make the best choices for me and my family. I am going to plan and prepare my food in advance and nothing is going to stop me! I know that the only person I really can control is me. I am not going to view my choices as “giving up” anything, I am going to view any changes as how they will add to my health and overall wellbeing which will have a direct impact on those I love most, my family.

I know that diets don’t work, so I am not even going to bother. I am not going to be seduced out of desperation, into signing up to some crazy quick fix “solution” that may cost me a fortune, stress my mind and my body, not benefit my health long term, and ultimately know that no matter how much weight I lose, I WILL find that weight again and probably more and I will become disappointed in myself, not the “diet” that was never sustainable. I deserve better than that and so do you!

My other plan is for YOU. I plan to give you all the food information – in whatever form works for you – along with the motivation and support that we all need through a period of change, to get you to where you want and deserve to be with your weight loss. I also intend to make sure you stay there.

So, 1 January 2016. Join me at YOUtrition (I have some great New Year’s discounts on my website, www.you-trition.com), let me work with you and see yourself the way you want to be. I’m there already and I know you can be too.

Food Diaries – The Weight Loss Secret Weapon!

Keeping a FOOD DIARY is one of the biggest boosts to understanding your eating habits and recognizing your food preferences, patters of eating and weakness, and then addressing them.

With every new client, I ask them to keep a record of everything they eat and how they are feeling when they eat, over a minimum of three days – one day at least being over the weekend – in my Food, Mood & Movement Diary.  This  diary is to show, the foods they ate, the quantities of food, the time they ate, their hunger levels when they ate, what they were doing and their mood at the time they ate. It is important to be as detailed as possible. For instance, breakfast toast, was it  wholemeal/white/granary/sourdough?  Thick/medium/thin sliced bread? How many slices? How much butter/spread/oil?  a teaspoon? A tablespoon?  How much dressing on a salad?  What dressing?  Olive oil or shop bought Thousand Island?  In coffee/tea, low fat or full fat milk or none?  Any sugar?  A cappuccino or a latte? Any wine after work or with dinner?  Desserts – cheese, chocolate biscuits, fruit or tart, cream or ice-cream?

I email them a diary to update daily.  The client can either print off and fill in as their day progresses, or keep a little book with them to enter EVERYTHING consumed and to update the diary at the end of the day – whatever works for them.

This diary is often an absolute revelation.  When I meet new clients, I always talk them through a 24 hour recall where my client talks me through their food consumption for the previous day.  If they have also kept a food diary, the results, when compared can be very different.  Most of them can add at least another 15% food intake to the 24 hour recall when compared with the diary.

The most valuable part of the diary is not to count the calories but to identify and analyze the times when a better choice could have been made or a client has eaten out of boredom, stress or picked up an unhealthy choice due to lack of preparation and/or planning.

Once this information is in front of you, it is so easy to make small tweaks that will make a massive difference to weight loss success.  It quickly becomes obvious the benefits of preparing  a sandwich or a salad for the fridge at work when you know you will be hard pressed for time to get out and choose a healthy lunch, and keeping some fruit or nuts in your desk for the afternoon slump or when the chocolate biscuits are being handed round. Having a bottle of water and a banana or small bag of mixed nuts always in the car or handbag also prevents the need for a can of drink from a vending machine when thirsty and at best a  “healthy” (not!) protein bar or at the worst a bag of sweets or chocolate for instant energy (think immediate fat), from the services.

Identify the times you ate as an emotional response and find an alternative which won’t leave you feeling even even worse after you have eaten the tub of ice cream or chocolate bar –  put on a CD you love and sing along in the car is one of my favs, or call a friend, read a book, relax in a bubble bath or one of the most benifical stress debusters, go for a walk in natural light.

 Be completely honest when completing your Food Diary. You are the only person you will be deceiving if you don’t, and the only person who can make the changes that will achieve your weight loss goals.

Diet v Lifestyle – Finding The One That Best Suits YOU

As a specialist in Weight Loss and Nutrition, I am often asked,  “Which is the BEST weight loss diet?”  “Which will work best for me?”,  My answer is always the same.  Everything we learn about weight loss management is a generality.  We are all wonderfully unique, and as such we need to carefully consider how any advice, information or suggestions, from whatever the source – the press (newspapers/magazines etc), social media, family members, diet clubs, relatives, co-workers, the internet, best applies to us. There are so many diets out there, often with conflicting advice all promising the ultimate weight loss solution. So, what affects our decisions when we make our diet choices? Perhaps slim celebrities or quick fix solutions?

Part of the YOUtrition solution is to question your choices. Ask yourself, will this diet work in my life? Will I have time for any extra preparation required? Can the adjustments be sustained?  Can I afford these adjustments?  Will I feel deprived of all the foods I love?  How will this affect my family?  How will this affect my health, energy, mood, concentration?

The answers to these questions should determine  the advice you follow.  Obviously there will need to be some adjustments made – otherwise you wouldn’t be looking for weight loss.  However, it has to be as easy and right for YOU as possible for it to be maintained.  So, before you sign on the dotted line, part with your hard earned money and quite likely set yourself up for disappointment, THINK and then decide.  Happy Weight Loss.

Top 10 Tips For A Healthy, Happy Christmas

Last night we had our first Christmas Dinner!  A little early I know, but as we are all dispersing for the actual holiday, this was the perfect date to celebrate.

As I was preparing for the big event, the cooking and baking, I started remembering the strategies that keep me on track for a healthy holiday.  I came up with these which I hope will help you over the season of overindulgence as much as they help me every year.

  1. Plan for the change of routine – always start with a healthy, sustaining breakfast.  This will set you up for the day and psychologically you are already winning!  With a good start to the day, it becomes easier to make healthier choices for the remainder of the day wherever you are.
  2. No Thanks! – Practice the art of saying “NO” with grace.  Tell your friends/colleagues/family how important your weight management is.  Get them on board and you will have an amazing support system.  Remember, those who don’t support, you even after you have asked for their understanding, usually have a different agenda – if you are “good” then they should be.  Be strong, know your goal and stick with it.
  3. Follow the 80/20 rule.  With soooo many delicious treats out there it is unrealistic to expect total abstinence.  Stick with your plan 80% of the time, indulge mindfully and don’t beat yourself up for the little treats that are only around at Christmas.
  4. Alcohol – this is one of the harder ones.  Christmas is so tied up with drinking – adverts everywhere, parties etc.  We are totally brainwashed into believing that excessive alcohol makes for a better time.  In my experience, it means talking rubbish, a horrendous headache the next day and half remembered embarrassing moments…. What’s not to love about it!  Anyway, drink mindfully, after every alcoholic drink have a non-alcoholic one and if possible, stay well clear of the cream laden liqueurs.
  5. Eat a little protein before you go out.  Protein keeps you full longer than carbohydrates or fats so have a little something.  I often have a boiled egg before I go out (I am slightly odd at times).
  6. Where possible, make the little tweaks that make such a massive difference in your weight management.  Opt for half fat crème fraiche instead of double cream with puddings.  Pile up the vegetables.  Have either a starter or a dessert – do you really need both?  Keep a close eye on your bread consumption.  Little changes, big results.
  7. How you eat.  Eat slowly, savour every mouthful.  The only place we have taste buds are on our tongue.  From the minute the food is no longer in our mouths we cannot taste it, so chew slowly and get the most enjoyment out of the food.
  8. Incorporate movement into every day.  A walk with the dog, round the park, to and from the shops, up and down the stairs.  Anything.  Just moving will aid digestion, keep you motivated and help with your weight management.
  9. Snacking – remember to ask yourself, “Am I hungry?  How will the snack help me with my weight management goals?  How will I feel about myself after I have eaten this snack?  Will I feel guilty or happy with myself?”  Be honest with yourself and the consequences of your choices and then decide.
  10. All responsibility for your choices is with you and only YOU.  In every situation there is a healthier choice or portion size.  It is up to you to decide what is important, not in the moment, but long term. Trust yourself.