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sweet

Sweet Potato Toast – the perfect bread alternative!

I am very good at food planning and prepping. I see and feel the benefits on every level myself, from the lack of food panic over what’s is/isn’t in the fridge when I am hungry, to my weight and health.  I feel the difference in my energy levels and overall sense of wellbeing very quickly if I have eaten rubbish.  Most of us do, but in our super high-speed world we are sadly not as tuned into our bodies and its needs as we could be. Plus of course, is it my passion to get clients to eat a healthy balanced diet that brings them all the health and weight benefits I know they can enjoy and that they deserve, but still sometimes I do get caught short.

This morning is one such instance.  I have had family staying for the weekend, a lovely, happy time, but also a time of total fridge depletion.  I often find that when I have guests, the foods that I always have prepared are dipped into purely out of interest to see what the “Mad Professor Food Aunt” (I am sure that it is said with love) has been working on.  Only trouble is, they don’t tell me and I don’t realize until I need to eat the “experiment”.

Today my homemade muesli is gone, along with my breakfast burrito filling and all my fruit salad with seeds and nuts.  Hey Ho! they had a good dose of nutrients and I love them so.

Meanwhile, I have no bread, I rarely do, I find it bloats me and make me sluggish, but I sometimes have half a bagel and they are gone too, so I can’t even have toast.  Or can I?  I do have sweet potatoes, I wonder what they will be like toasted? Here goes.

They are wonderful! Low on the GI scale (slower sugar release so no sugar slump),  packed with nutrients, slightly sweet and perfect with a buttery fried egg on avocado smash. Under 250 cals with avocado and fried egg topping, and with 11g of protein to keep you full, the “mad prof” has come through again! Check out this recipe, be bold and brave with your topping and try the latest toast to hit town.  Let me know how it goes.  Happy eating.

Ingredient

1 x Large Sweet Potato

Method

Slice sweet potato lengthwise into 2cm slices.

Insert slices into toaster (as you would bread) and toast on high. Check the sweet potatoes after it pops up from toaster. (It’s ready when you can easily pierce a fork into the flesh, it’s ready.) Continue toasting until tender, if necessary.

Keep a close eye until you have perfected your toast, if it browns too quickly , turn the toaster down.

Top with your avocado smash and buttery fried egg and serve immediately.

Mix Your Toppings Up 

  • tsp Tahini and sesame seeds
  • tsp peanut butter & sliced banana
  • tsp honey and sprinkle of mixed seeds
  • tsp marmite
  • tsp cottage cheese, sliced cucumber & tomato
banana

Banana Ice Cream – No Fat, No Sugar!

We all want to look and feel our best, especially in the summer months.  We can slather on the fake tan and get those little tops and shorts out, yes at 53 I am still (attempting) to rock my 23 year old self, and get our bodies out there soaking up those life giving, feel good rays and vital vitamin D.

There are fabulous healthy summer salads everywhere, and long cool drinks, that if we chose wisely – and I don’t mean that ice cold Rose every day – that help us on our way to looking and feeling amazing (Obviously I think one of the best ways to that end is for you to join my 6 Week Youtrition Group Program on my website.  Just saying…..)

However, healthy eating does not have to mean no sweet treats. Even though we know they really need to be small and occasional, the word “treat” is the clue and treat does not mean every day. Still, most of us would feel that is a little cruel. We want to enjoy our ice creams with the kids, or just by ourselves, but the shop bought ones, even the creamiest ones labelled “healthy” are packed with sugar and fat.

Have no fear though, I have the perfect answer and only one ingredient! Banana ice creams! You don’t even have to like the taste of bananas, with the toppings you don’t even need to taste them.  They are amazingly versatile, packed with nutrients, no saturated fat, loads of fibre to fill you up and I haven’t met anyone who hasn’t enjoyed my ice creams.  This recipe is taken from my 6 Weeks to Looking & Feeling Amazing Program and is the easiest ever recipe.

Banana Ice Cream

Banana ice cream is a fabulous, fat free alternative and one of my fav desserts. So quick and easy to make and so many variations

2 x chopped bananas, frozen –  that’s it!

Add frozen bananas to food processor/blender and blend for 3 minutes.  Keep stopping to scrape from the sides into the mixture.

Place in bowl and your done! Either eat immediately or return to freezer for a firmer ice cream.

Mix it Up, try

3 x chopped strawberries

1 x tsp honey

1 x tsp honey & 1x tsp pistachio nuts

1 x tbsp. caco powder

1 x tbsp caco & ¼ tsp peppermint essence (mint choc ice cream)

1 x tsp cinnamon

Small chunks of any fruit you like!

Serves 2, Cals 65, Carbs 13.6g, Protein 0.9g, Fat 0.2g

Give it a go, add some of your fav fruit and let me know how it goes!

easter

Easter Treats that Feel Like a Treat!

Easter is just around the corner, and the shops are filled with all sorts of beautiful indulgences with which to celebrate.  Some of these beautiful indulgences  can  make us feel wonderful and happy and loved and those life enhancing feelings will stay with us for probably 10 days. Others we can treasure for life. So much to look forward to.

However, does that sound like your Easter treat?  For most people, probably not.  Why is that?  What is your Easter treat?  Is it a superficial and purely commercial shop bought Easter egg packaged to entice all ages and stamped with an absolute 100% guarantee of  the sugar rushes that will leave you feeling rubbish for at least one day and hug your waistline like the most ardent lover for the next few weeks?  Those sort of  Easter treats can make even the healthiest of us feel sluggish, stuffed and with a horrible sticky taste in our mouths, no matter how many times we clean our teeth? What sort of “treat” is that!

With YOUtrition, it’s all about thinking differently.  I cannot remember the last time I ate or was bought an Easter egg.  I do however remember last Easter, the one before that and even further back because of the wonderful treats bought/made for me by my son.

I still have the beautiful handmade Easter cards, saying on not very straight lines (who cares!), “I love you mummy, Happy Easter”, and the Easter chicks made from cotton wool balls and dyed a frightening yellow.  Later he progressed to shop bought cards, just as precious, with lovely verses he had obviously read in advance because they applied to our lives, often with photos of us and our dog stuck in – how utterly precious these still are.  And then of course the beautiful daffodils.  Always a bunch of sunshiny daffs on Easter Sunday.

Can you imagine how these true treats make me feel?  I know the mummies among you will, and it would also take the most hardened sugar addict to also not be affected.

So, my message is clear.  Ask your family in advance for something different this year.  Guide them gently to the card shops, point out the glorious spring flowers everywhere and let them know that at this second (or maybe third, after Christmas and Mother’s Day), most commercial time of  they year, that the things that would give you most joy are not the ones you put into your mouth and enjoy for 10 minutes then feel despondent about and regret for days later, but the pure joy of a homemade card or non-food gift or, for me my absolute favourite, a beautiful simple bunch of spring flowers.

Happy Easter!

 

smoothie

Smoothie, Power Up Your Body With Nutrients And Keep Calories Down

This morning, whilst I am at home getting ready for my busy day I am loving a smoothie for breakfast.  A gorgeous alternative meal (and I do mean alternative, don’t have a meal as well!),  that took less than 5 minutes to blend and, even though I am always prepared in advance with a healthy meal and snack in the fridge, sometimes I just feel like something different, maybe a little more indulgent that I can sip away at on the way to my next client or at home in front of the computer whilst I work.

And this is where smoothies become king.   A healthy smoothie can provide you with essential vitamins, fibre, healthy fats, protein and minerals and are an easy way to nourish your body as well as being a fantastic aid to weight loss.

Quick and unstressful to make, there is no need for the shop bought variety which are expensive and can have very high sugar content. The best way to know the exact ingredients in your smoothie is to make them yourself. All you need is a blender, leafy veg, a small amount of fruit and a base, such as water, milk or yogurt. Smoothies don’t need much planning in advance. These are the basics and from this start point, anything you like goes, literally.

The healthiest smoothies are packed with fibre, protein and healthy fats – think avocado, nuts and seeds.  Delicious to taste they are a godsend on a busy day, or after an indulgent night before or weekend.  They are a great way to re-balance our bodies and pump in the nutrients we may have missed out on and to keep your calories down.

Beware though of the not so healthy smoothies, even homemade ones.  These are the ones packed mainly with fruit and although fruit is fantastic in terms of antioxidants and vitamins, it does need to be eaten in moderation due to the high sugar content.  I want your smoothie to keep you full so that you don’t need to snack between meals, and don’t create a massive sugar spike then slump which will leave you craving more sugar.

The best proportion for any smoothie to keep you full and satisfied is 3/4 veg and the last quarter made up of fruit, healthy fats and water – if I do add avocado or nuts, I use water instead of yogurt to keep the fat and calorie content lower.

So here is my smoothie recipe for this morning, and as I said before, I didn’t plan it, I just had the ingredients to hand,  and literally anything you like goes.  Be brave, mix it up.  Like any new recipe, taste it and then add a little more sweetness in the form of an extra strawberry, a little more banana, or ramp up the intensity by adding a pinch of chilli or small amount of ginger.

Breakfast Boost

1 x handful spinach.

1/4 avocado.

2 x tbsp oats.

¼ x beetroot.

½ x small banana.

1 x strawberry.

½ cup water.

Serves 1, Cals 200.

Blended all together and its done.  If you like a little looser add water to achieve the consistency you like.  Just look at the nutrients involved here, the vitamins, fibre, protein and healthy fats.  This is a total powerhouse of a meal in one delicious drink.

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

 

 

 

 

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

menopause

The Menopause – Symptoms & Relief, Nature’s Way

As women mature and the menopause looms,  it can become harder to lose weight.  But we really don’t need to accept this as our lot.  Although there is a tendency for women over 40 to gain up to 2lbs per year, it is more likely down to the fact that we move less and our general activity levels drop rather than from hormonal changes and the slowing of our metabolism.  That is not to deny that hormonal changes, particularly the lowering of estrogen as we enter the menopause, can change the way we store fat particularly round our trunk.  Hence the dreaded thickening waistline.  So what can we do to keep these excess pounds away?

It is important to acknowledge that the tried and tested quick fixes of our 20’ and 30’s are gone.  Our bodies just don’t respond in the same way.  Personally I love this. It means that any changes we make will need to be long term for the weight to stay lost and so we give up on the “diets” and make the food and lifestyle changes that lose the weight and benefit both our physical and mental health.

A couple of years ago, in the height of my embarrassing hot flushes and sleepless nights – the ones that left me looking and feeling like a wrung out tearful shadow of myself, I started investigating why some women suffer so much and others seem to sail through (maybe they actually didn’t, but if they were feeling like me, they surely deserved an Academy Award for hiding it!).  I started to read about cultures where the effects of the menopause where unknown.  Initially I wondered if this was maybe down to embarrassment and under-reporting on the part of the woman of these cultures, but even female health care professionals there had never heard of “hot flushes”. Why?  Here follows a brief description of the changes in our bodies during the menopause, please bear with me, I expect most of us know this, but still, I do have a reason for writing this……

When we stop ovulating our need for estrogen drops off dramatically. We do still produce some estrogen but in much smaller quantities in our adrenal glands and adipose tissue (fat cells).   The menopausal symptoms we come to dread, the hot flushes, sleepless nights, mood swings etc. are simply the result of our bodies being in withdrawal.  We don’t tolerate the drop in estrogen because in our Western diet of high fat, low fibre, we are accustomed to much higher levels of this hormone than our bodies ever needed. Basically we are going cold turkey!   Our bodies really struggle to re-equalize this balance and so we swing from one feeling to another.

So, that’s the science.  Now my response as a weight loss specialist and nutritionist and someone who cares passionately about women’s health and wellbeing.

During the menopause, as with all natural bodily functions, there is a natural diet based solution, which even if it does not completely alleviate all the symptoms, definitely makes them more manageable because our hormones become more balanced.  In the instance, the re-balancing is achieved by eating phyto-estrogens (plant based estrogen), antioxidants and essential fatty acids, along of course with cutting out the foods that work against them.

The highest sources of phyto-estrogens are soy, lentils and chickpeas – don’t panic though, this is nowhere near as dull as you might imagine.  Whilst it would be great to up your intake of these, the list of phyto-estrogen foods is long and varied and includes, seeds, nuts, grains, many vegetables and fruits (which also include the antioxidants) as well as herbs and spices.  Along with some healthy fats, think salmon, avocado, eggs and a little lean red and white meat, you can see that your daily diet won’t be dull but will go a long way to reducing your symptoms.

So these are nature’s menopause helpers.  What about its saboteurs?  They include excessive caffeine and alcohol, sugar in its processed form and refined wheats, salt and excessive meat protein intake.  I say meat protein specifically as vegetable protein (quinoa for instance is a complete vegetable protein), as meat protein seems to take more calcium from our bones which can make us more vulnerable to osteoporosis.

Also, whilst it is vital to maintain calcium intakes during the menopause, dairy sources of calcium can have high saturated fat content so should be limited to one to two servings a day.

So, armed with all this information, I made some really easy changes to my diet.  I upped my phyto-estrogen foods and minimized my processed/caffeine and sugar.  And I kid you not, I do not have any symptoms at all now!  Truly, I have gone from changing my sheets at least twice a week to the much more normal once.  My energy levels and mood are right up there and I still have my waist (not so much maybe, but it is still there….), plus, and for me most importantly, my so precious sleep is back on track.

Obviously there will be some ladies who say, “I do all this and I am still really suffering”.  My heart really goes out to you and please see your doctor in case there are any other underlying issues, however in the main these changes do work and will benefit every aspect of your life.  Dare I say it, here’s to a happier, more manageable menopause! x

 

 

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.

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.