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New Year, New You – How’s that going?

New Year, New You – so, it’s the first week of 2018 and I suspect most of us are bursting with new resolutions, hopes, dreams, determination for a NEW US, as well as holiday food and booze.

The fact that we have mostly stopped quaffing and scoffing the ‘finer’ things in life, sadly does not mean we are not still wearing them snugly around our waists/hips/busts – sod it, everywhere we can conceivably carry on our persons this excess of ‘fineness’.

Fear not though, we know the problem and we know the solution! We are determined on regular visits to the gym (full of machines we have no idea how to use). We have committed to a brisk daily walk.  A thrice weekly swim.  A dance class, maybe boxing.  Whatever, we have a plan and we are going to stick with it, aren’t we?  Just like last year, so um, maybe not.

Most of our wonderfully planned New Year, New Us, resolutions are over by 3rd January.  Mine, to stop eating mince pies, was over on the 2nd when I found all my favourite brand pies reduced to 10p in Sainsbury’s, yes, just 10p from £2.50 – heaven came knocking on my door again.

I bought 12 (as you do) for the freezer to enjoy every now and then throughout the year with a coffee in front of the TV.  Except that I had eaten them all 2 days later!  Of course I had.  Thank goodness the shop has now sold out otherwise I would eating out of date mince pies until, well, the store ran dry. Oh God!

From the above total failure to stick with my resolution, you might have concluded that I am weeping in a corner, having jumped from the size of a small terraced house to the size of say, Downton Abbey.  I am not.  And, whilst  I have possibly added a small ‘extension’ to my frame, I won’t be imposing rules and limitations on myself (aka, New Year’s Resolutions), to dismantle it.

I know that by making hard, inflexibly strict rules I am setting myself up for failure, for disappointment, for feelings of cravings and deprivation.  I would be preparing myself to be miserable. Heck no!  Instead, I acknowledge my weight gain, go back to my normal eating habits, move a little bit more and give thanks for the wonderfully, happy Christmas and New Year I have been allowed to enjoy with my loved ones.

I will move forward with my health & weight goals by being consistent in my helpful, healthy food and lifestyle choices, and by consigning the unhelpful, unhealthier ones to celebratory occasions such as birthday’s, weddings etc that crop up during the year.

By remaining calm about any weight changes that have occurred over the holidays, and by making good food and movement choices without being frantic and panicky, my weight and health will easily re-balance and I will look and feel exactly how I want to feel without punishing myself physically or emotionally.  I am not useless, or a failure and my world won’t come crashing down because my jeans are a little (actually, quite a lot), tighter for a few weeks.

To give you a boost, here are my top 10 tips to get you back on track. Let’s go smash this New Year thing. Here’s to 2018!! xx

  • Eat breakfast – include a protein to keep you fuller longer, egg/oats/chicken
  • Limit caffeine to 1 – 2 cups a day.  Switch to herbal teas, give your over worked body and brain a rest from stimulants.
  • Drink WATER throughout the day – the first sign of dehydration is hunger. Drink first, wait, then eat only if you are still hungry
  • Keep small snacks with you, palmful of nuts (healthy fats), small banana, apple, oatcakes
  • Eat lunch – make a huge salad filled with a wide variety of colours and textures and portion up each day. Add a tbsp. of extra virgin olive oil and squeeze of lemon.  Or make a big pot of homemade veggie soup to portion out.
  • Whole foods only. Packed with fibre and nutrients these will get you slim and glowing in no time.  If it comes packaged with a list of ingredients, its not a whole food.
  • Dinner – fill your plate with 2/3 with steamed veg, add a protein – baked salmon or chicken in foil is soooo easy.
  • Use smaller plates – invest in some cheap smaller dinner plates and put the bigger ones out of sight. You will not notice the reduction in food that way.
  • Avoid sugary sweets/snacks – these and alcohol are the ultimate diet saboteurs.
  • MOVE – walk a little more every day. Use a phone app and count your steps, aim for a minimum of 10,000.  Buddy up and have a competition to see who can complete the most in a day.  Loser buys the coffee!
  • Think positive. Your weight at any one time is just a snapshot.  It is not your ‘for ever’ weight unless you choose it to be!
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.

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!