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.

 

 

food

Food Swaps Made Smart & Easy For Successful Weight Loss

Food and recipes – we all have our favourite’s.  The ones we have maybe grown up with, that our families and friends love us to make and the ones we are best at and like to show off, or is that just me…..?

Anyway, when it comes to shifting our excess weight, the last thing we want to have to do is abandon all our tried and tested and much loved recipes and replace them with foods we hope to learn to love but don’t initially have the same appeal.  Can you imagine your family asking for the “lovely raw veggies and low fat dressing”?  or the response you would get to the “Mum, I’m starving, what’s for dinner?”  and you reply chicken breast with salad……Not good I suspect.

So, what to do to keep all family members happy and you on your weight loss track?   I have the answer.  Food swaps.  I do this all the time and no-one even notices and often if they do, they love them for a number of reasons, such as the food swap is less heavy so they feel less sluggish afterwards and certainly has less sugar so there is no sugar crash shortly after eating and the subsequent hunger, and sometimes they just love the change of taste or texture within the recipe.

The easiest examples I use are these.

  • Out with the Spaghetti, in with the Courgetti and Butternut noodles mixed – you don’t have to go the whole hog and cut out the spaghetti altogether, just mix a smaller amount of the pasta with a larger amount of the veggie noodles – this also looks so lovely and colourful and tempting on a plate.
  • Out with the Cheese sauces in lasagne, bakes etc, in with the half fat crème fraiche with a pinch of nutmeg and a grating of cheese.  No butter, no flour, no milk and a much smaller amount of cheese.
  • Out with the sheet pasta in with the wholemeal tortillas in all instances.  My family love lasagne and cannelloni with wholemeal tortilla.  Pizzas with whole meal tortilla are also a massive hit.
  • Out with minced beef (5 to 15% fat and the 5% is much more expensive), in with minced Turkey (4 – 7% fat at a much lower price).  Every single recipe that requires beef can be swapped with turkey.  You don’t have to do this very time, but even if you alternate between beef and turkey you will save so many calories and a big reduction in fat.
  • Out with tomato sauces in jars (a total sugar and additive fest!), in with homemade sauces.  This is so, so easy.  When I have very little time, I put a can of tinned tomatoes, garlic cloves, onion, chilli, basil – basically whatever I fancy in my blender, whiz up and tip on anything that needs a sauce. Voila!
  • Out with the sour cream as dips, in with the 0% Greek yoghurt – not Greek Style Yoghurt – topped with herbs.  Think of the calories saved in this one small change alone!

Look around you and be creative.  Use herbs and spices – there is always recommendations as to which foods they work well with on the labels. Keep it simple and definitely keep it stress free.  Eat your favourite family meals plus add in some new ones and you will achieve your weight loss goals painlessly and keep the family happy.

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!

 

 

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.