sugar free

Sugar Free Skinny Chicken Tandoori, with Yogurt & Mint Dip

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

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

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

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

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

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

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

Sugar Free Skinny Tandoori Chicken

Serves 4

Ingredients

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

For the marinade

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

Yogurt & Mint Dip

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

Method

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

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

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

Yogurt & Mint Dip 

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

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

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

sugar free

5 Day Sugar Free Shift Plan, Simple, Easy, Done!

My 5 Day Sugar Free Shift Plan is a simple, easy to prepare set of inexpensive recipes, in a straightforward structure which sees a quick change in your waistline.  My Sugar Free Plan eliminates processed sugars and starchy carbs, and increases healthy fats (which really do fill you up), so not only will your sugar cravings be gone in 5 days, but you won’t feel hungry either. A winner on every level.

Plus, because it is so easy, you can stick to the routines for as long as you want.  Check out testimonials at the end of the blog.

On my Sugar Free Shift plan, you won’t feel lethargic in the afternoon, feel deprived or spend hours planning your next tiny meal.  This is a way of eating that energizes and works for life.

I know from the successes my clients have, that making changes to the way we eat and live can be achieved easily with a few tweaks and when we put ourselves first.  The consequence of us being first in our own lives is that those we love most, and those that depend on us most – both at work and at home – benefit from our ‘firstness’.

When we know how to focus our attention to our physical and emotional needs, everything else falls into place, including our body.

I know that cutting out processed sugars is the easiest way to achieve healthy, long term body shape change and the idea behind this plan is to get you on track quickly so that they see and feel early results – which you will, without feeling rubbish, tired and with the underlying, nagging knowledge that this just can’t last.  My aim is to rebuild their often shattered food confidence and their ability to make the best choices which will motivate them to continue on their healthy eating journey, either with my support or alone.

My 5 Day Sugar Free Shift Plan is £35, which includes a 15 minute telephone consultation.

Testimonials

9 pounds down in two weeks!!!! I can’t believe I have done this. I am in the easy routine Sonia promised I would be and its working. This is amazing! Thanks for the email support Sonia, it was great knowing you were there for me. I can do this now myself”.

A Ellis, London

“I followed the plan and lost 4 pounds ,which included a night out and a glass of wine*. I am so chuffed and making good food choices is my life now. Feeling wonderful”

Mrs J James, Gerrards Cross

“I thought I would feel tired and hungry and I didn’t.  I upped my water as Sonia told me to and realized that I was often thirsty not hungry.  That has changed everything for me.    Thanks Sonia”

Mrs G Ellis, Bedford

*Wine does not form part of the plan!

Check out my Emotional Eating  page for more information on how I work to coach clients,   my Break Free From Unhappy Eating Habits and my How I Work For You  pages.

 

looking

Looking and Feeling Amazing For Summer on YOUtrition’s 6 Week Group Program!

Looking & Feeling  Your Best  for Summer with YOUtrition – I make simple changes that work in your life easy and fun, REALLY!

Testimonials

*I have counted calories for over 16 years and nothing has worked for me before, but you do. Thank you!*

*Sonia, I love you and now I love me. I know I can stick with this, its me!*

With my YOUtrition program,  Looking & Feeling Your Best For Summer, I understand that the great, easy, tasty recipes you will get from me are not enough.   The tips on planning & prepping whilst vital, will get you to where you want to be, but maybe not keep you there.

I address both the “why” of our food choices and eating habits as well as the fabulous food.  My uniqueness lies in my 25 year drug & alcohol addictions.   For so many years I  was beyond desperate to be different and knew what I should be doing but just couldn’t stick with it.  Now at 53 years old, in the menopause (suffering no symptoms because of my way of eating) at 5ft 8, and weighing a steady 9st 7lbs, I do it easily.  This experience and my incredible strategies for long lasting change are what I do differently and what I share with you on my programs.

A one hour group session once a week for 6 weeks.  The group dynamic creates an excellent opportunity to work through what is and isn’t working for you and to find a way around an obstacles – believe me, as a group, we always find a way.

  • Professional, individual, qualified nutrition & weight loss support and information – this is no franchise diet club run by an unqualified rep!
  • A basic food plan – recipes and tips.
  • Every week a new breakfast, lunch and dinner recipe along with snack ideas –  based around the group’s needs, abilities and time constraints.
  • A shopping and meal planner
  • A food diary to keep with you and keep you motivated.
  • Professional exercise advice.
  • Strategies around food and your lifestyle that you build on over the 6 weeks, giving you confidence in yourself and your abilities and literally giving you the tools to set you and your food choices up for life.
  • Access to a private What’s App group message that I write on every day and that you can also contribute to.  This ensures you stay on track long after the program has finished.
  • A one-off  Maintenance session 4 weeks after the Program ends, to see how you are doing and to reinforce the program.

I create a powerful and non-judgmental environment where you are given the recipes, the motivation and the absolute support you need to create new habits.  New habits take six weeks to form, hence the length of my program.  Every week you will sit, in a small group, talking through what worked for you and what didn’t, receive at least one new recipe and in a truly supportive, encouraging space we work to find what’s right for YOU!  Not me, not the person sitting next to you, YOU!  We laugh, occasionally we cry and we clap a LOT.  We don’t just focus on the food we focus on the “why” of the food and find the way forward for you.


I preparing for my Summer programs for the areas local to Beaconsfield, High Wycombe and Slough, so please contact me for more information and to reserve your space!

The cost of the 6 Weeks to Looking Great & Feeling Great is £100.

YOUtrition has been featured in

looking

Looking and Feeling Your Best For Summer on YOUtrition’s 6 Week Group Program!

Looking & Feeling  Your Best  for Summer with YOUtrition – I make simple changes that work in your life easy and fun, REALLY!

Testimonials

*I have counted calories for over 16 years and nothing has worked for me before, but you do. Thank you!*

*Sonia, I love you and now I love me. I know I can stick with this, its me!*

With my YOUtrition program,  6 Weeks to Looking & Feeling Your Best For Summer, I understand that the great, easy, tasty recipes you will get from me are not enough.   The tips on planning & prepping whilst vital, will get you to where you want to be, but maybe not keep you there.

I address both the “why” of our food choices and eating habits as well as the fabulous food.  My uniqueness lies in my 25 year drug & alcohol addictions.   For so many years I  was beyond desperate to be different and knew what I should be doing but just couldn’t stick with it.  Now at 53 years old, in the menopause (suffering no symptoms because of my way of eating) at 5ft 8, and weighing a steady 9st 7lbs, I do it easily.  This experience and my incredible strategies for long lasting change are what I do differently and what I share with you on my programs.

A one hour group session once a week for 6 weeks.  The group dynamic creates an excellent opportunity to work through what is and isn’t working for you and to find a way around an obstacles – believe me, as a group, we always find a way.

  • Professional, individual, qualified nutrition & weight loss support and information – this is no franchise diet club run by an unqualified rep!
  • A basic food plan – recipes and tips.
  • Every week a new breakfast, lunch and dinner recipe along with snack ideas –  based around the group’s needs, abilities and time constraints.
  • A shopping and meal planner
  • A food diary to keep with you and keep you motivated.
  • Professional exercise advice.
  • Strategies around food and your lifestyle that you build on over the 6 weeks, giving you confidence in yourself and your abilities and literally giving you the tools to set you and your food choices up for life.
  • Access to a private What’s App group message that I write on every day and that you can also contribute to.  This ensures you stay on track long after the program has finished.
  • A one-off  Maintenance session 4 weeks after the Program ends, to see how you are doing and to reinforce the program.

I create a powerful and non-judgmental environment where you are given the recipes, the motivation and the absolute support you need to create new habits.  New habits take six weeks to form, hence the length of my program.  Every week you will sit, in a small group, talking through what worked for you and what didn’t, receive at least one new recipe and in a truly supportive, encouraging space we work to find what’s right for YOU!  Not me, not the person sitting next to you, YOU!  We laugh, occasionally we cry and we clap a LOT.  We don’t just focus on the weight, we focus on the “why” of the weight and find the way forward for you.


I preparing for my Summer programs for the areas local to Beaconsfield, High Wycombe and Slough, so please contact me for more information and to reserve your space!

The cost of the 6 Weeks to Looking Great & Feeling Great is £100.

YOUtrition has been featured in