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emotional cleanse

An Emotional Cleanse – the first step towards a healthier, happier you.

We can spend a fortune on cleanses for our bodies.  We detox our overloaded physical selves with juices, smoothies, excellent nutrition, and the latest wonder products, because we want to look and feel our best.

However, to really feel our best, we need an emotional cleanse.  A clearing out of our  unhappy thoughts and memories that hold us back from being the happy, confident, in balance selves we deserve to be.


  • Imagine letting go of all your old Anger, Hurt, Sadness, Pain, Guilt & Fear in one stress free session.
  • Imagine how much easier it would be to make better choices and decisions in the moment and future when you are no longer influenced by old negative emotions.
  • Imagine how light you would feel without having to drag around all your old emotional baggage.

You will feel better immediately after an Emotional Cleanse session, and with the better feeling in place, everything becomes much less of a struggle, including weight loss, cutting down on alcohol and simple life stresses.

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An Emotional Cleanse changes the way you think and feel with very little effort and immediately.  Without exception, every client has said they feel emotionally ‘lighter’ before they even leave the room.  Their personal rucksack carrying boulders of  old negative emotions has been emptied.  Something no-one thinks is possible.

Then, when clients see and feel one change easily in themselves,  it moves their emotional blinkers to the possibility of other changes.  The possibilities of a different life free from the excesses of the food and alcohol we use to comfort ourselves.

An Emotional Cleanser powers you forward with compassion and care for yourself and enables you to make better choices.

What is an Emotional Cleanse?

My Emotional Cleanse is a formidable enabler of  personal change.  For my clients it has proven to produce long lasting transformation quickly.  It is not a ‘therapy’ which requires them to unburden themselves to me, it is about shifting how information is stored.  The ‘how’ of the emotions stored, not the situation itself, not the ‘what’.  And because there is no ‘unburdening’ my approach has the absolute minimum of discomfort.

What is an Emotional Cleanses  Role in Weight Loss & Cutting Down Drinking?

I know from my own recovery from alcoholism, and subsequent research, that behavioural change in an individual takes place at an unconscious level. People don’t change consciously.

Clients come to me because they are stuck in their unhappy thoughts and habits.  They often see no way forward and feel paralyzed in their unhappy behaviour (think food, alcohol, shopping), without understanding why.

Often they recognize, on an intellectual level, that it is not the alcohol or food that is the root cause of their problem drinking/eating, and they are also often able to identify their triggers with my help and support. But, being able to understand and identify stress points, is not enough to make the deep internal change which leads to external behaviour transformation.

Recognition doesn’t address or alter the feelings they experience in the moment when they have to make a choice whether or not to pick up that glass or wine or piece of cake.

In the moment of decision making, all the intellectual information acquired, all the acceptance and understanding of their triggers can be of no assistance in change.  This is because the old behaviours are complexly entangled in the way they feel about their poison of choice.  How it comforts them, supports them, relaxes them – even when the reality is completely the opposite.

And further, because of their past experiences of trying to make successful changes long term, they either feel that either some miracle has to occur or some dire punishment threatened, maybe divorce, ill-health or even death, before they will be able to make the transformation they long for.

Through my Emotional Cleanse,  I show  clients, in one 90-minute session, that they can change long held beliefs and negative emotions permanently.  The five emotions removed are anger, sadness, hurt, fear & guilt – the very emotions that are often the fuel that keeps the fire of their habits raging.

Douse that fire and new possibilities and perspectives open up without effort or willpower.  My Emotional Cleanse is the equivalent of an emotional ‘clean sweep’, removing all the rubbish that holds up back from the healthy, sober peaceful life we all deserve.

I have had huge success with moving clients forward using my Emotional Cleanse, approach, take a look at some of my testimonials.

TESTIMONIALS

“I feel so positive with a sense of lightness, I am walking with a spring in my step.  There has been a definite shift in my thinking.  I have noticed how much kinder I am being to myself – my internal voice is not giving me a hard time. I am feeling so much more at peace with myself. This is quite an amazing feeling. Thank you for helping me to feel like this! J Dickie

I had an Emotional Cleanse with Sonia which I found to be incredibly profound form of treatment and very successful in treating me with my issue. The experience was enhanced as Sonia has a very warm and lovely manner, which enabled me to get the most out of the sessions in a safe environment. I would highly recommend an Emotional Cleanse session with Sonia to anyone. M Greene

Sonia made me feel relaxed, calm and very safe to explore my emotions. She took me through the process, carefully explaining each step of the way and was so lovely and kind that I felt able to say just what I needed to without feeling self-conscious – quite an achievement believe me. I can highly recommend this treatment as an emotional spring clean to help you to look to the future with a renewed enthusiasm.” J Ellis

“I cannot believe how I feel.  I am so much kinder to myself, feel so much more self-worth and all my old hurt is gone.  I feel amazing”.  A Thomas

“Incredible experience! I feel less anxious and stressed and feel back in control of my life.  Sonia you are amazing” N Thompson

I DEFINITELY feel so much better, my old heavy emotional baggage has gone.  I feel so much lighter and more capable.  I am making better choices in life and that is wonderful. K Morris

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  • A life changing 90 minute session is £135
  • (very occasionally it does take longer, and the cost is £40 per extra half hour).
  • Consultations can be done in my offices, your work offices or by Skype.

If you would like to keep up to date with my blogs, news & offers, click on the link for my Breakthrough Mentor Newsletter

wellness

Health & Wellness Coaching, Your Company’s Best Investment

  • Would you like your staff to be more motivated, energized and less stressed?
  • Would you like your absenteeism rate to be lower? if the answers are yes,

Invest in a Corporate Health & Wellness Coach.

Employees are your greatest asset.  No matter how amazing your product or service is, without your staff pushing it out there, promoting and supporting your company from production all the way through to delivery, your product or service means very little.

There will always be another company who offers something similar, (unless you happen to be Elon Musk), and if that company has more energized and enthusiastic people on board, giving it their all, well, we buy from people, so that’s where our hard earned cash and loyalty will go.

Companies can spend a fortune on training their staff into top industry professionals, from your potential customers first point of contact, Reception / Call Centers, to their high flying sales people.  However, if employees don’t feel valued and supported in return, your investment can easily be wasted, and your company profits undermined, if they leave taking their skills with them to another company who does value them.

My role as a Corporate Wellness Coach, is to support both staff and employers in maximizing  people potential, by advising on simple nutrition and lifestyle changes as well as stress management and mindfulness strategies in whatever form necessary.  It could be weight loss plans and handouts designed and written by me, sourcing audible books to de-stress / motivate.  Whatever the companies needs, I source the resource.

My plans are bespoke and tailored to individual companies needs and usually entail me  spending  2 – 4 hours per week at each company.  That might mean a lunch time Weight Loss Club, 1-2-1  nutritional / wellness coaching support or, if your staff are on the road/remotely based, Skype sessions to guide them into making the best choices in the moment during a stressful day.

The bottom line is that staff who feel listened to and understood, are more productive, loyal and the work environment a happier more peaceful space.

As a Nutritionist, NLP Practitioner & Health Coach, I have a bulging toolkit to offer whatever support is required.

Recent Testimonials

Claire Ginelly – Airflow High Wycombe

As part of our staff Wellbeing package we agreed to have a nutritionist, wellness coach visit our offices to help mentor the staff. After reading Sonia’s blog and having met with her we decided to embark on an 8 Week Wellness Clinic.

This proved thoroughly successful, all the staff totally engaged and took on board Sonia’s plan and came away feeling motivated, with the added bonus of losing weight!

Dianne – Accountant, High Wycombe

I can honestly say that in the 8 weeks that I saw Sonia, I learned more from her than any book or article on nutrition and wellness than I have ever read (and I have read plenty).

For the first time in 23 years I feel truly liberated in having no idea of what I weigh but my clothes are staying loose, my energy levels are increased. Treat yourself and sign up.

Elizabeth Hughes – CaliSouthWest, Bedford

Sonia worked with our staff for 3 months offering in-house and Skype consultations. She is intuitive and energizing and has an inspiring outlook, acceptance & understanding of our staff’s widely varying needs. A great success for us.


Fee Structure Includes

Hourly fee of £150 – during which I can work with up to 3 employees per hour on a 1-2-1 basis  in your offices

A one hour Lunchtime Club, at your offices,  for up to 10 staff is £300 per person for 6 weeks.  Weight loss plans/handouts etc produced and provided by me.

Skype sessions of £100 per hour for remote staff

Other fees to be discussed in accordance with your needs.

pain

Pain or Pleasure, What is Eating to you?

When you think about eating how do you feel?  What emotions run through your mind? For some women it can be a huge spectrum from pleasure to pain, sadly far too often tipping more towards the pain end.

Take a look at these questions, which ones do you answer yes too?

  1. When you think of eating, do you feel happy anticipation of something tasty to savour, something that will nourish you, make you healthy and physically and emotionally strong?
  2. Or does the thought of eating, and making food choices, fill you with a low-level dread?
  3. Do you feel a lack of control or trust in your food choices, maybe even fear of the consequences of what you eat?
  4. Is food a cause of stress and anxiety, thinking that what you eat will make you look and feel unattractive and yet you feel powerless to make a healthier choice?
  5. Is food your friend, a safe, fun enjoyable experience?
  6. Or has food become your enemy, something to be watched over vigilantly, because if you don’t it will turn on you and make you feel a failure?
  7. Does food make you smile or does it make you cry.
  8. Do you eat in secret, ashamed and embarrassed, hiding wrappers?
  9. Or do you eat with confidence and enjoyment?
  10. Does a slice of cake with a coffee throw you into emotional chaos, make you feel a failure and derail all your good intentions?
  11. Or do you just view it as a lovely one-off treat that has no bearing on the rest of your day or week food choices?

Far too many women experience truly painful negative emotions around food.  I have clients who are either euphoric over a pound lost or reduced to tears by a single pound gained on that awful scale.  But of course, it is not the single pound that brings them to their knees, it is that they view the woefully inadequate weighing scale as a microcosm of their lives.  That extra pound reinforces all their belief about themselves that they can’t do it, they can’t change.  That they are failures because they feel they cannot control the simple act of what they put into their mouths.

Imagine now removing all those unhappy, negative emotions without therapy sessions, delving into your past – exhausting, time consuming and expensive!  What would life be like for you when you easily choose the foods you need to nourish you as well as enjoying the occasional treat? Where you don’t have the out of control ‘smash and grab’ moments in times of stress/boredom and all the rest?

How do you think you would feel then?  How do you think you will look?  What do you think you will say to yourselves?  Imagine being proud of yourself, leaner,  less stressed and anxious.

I know all the painful feelings of being out of control far too well.  I was an addict to drugs and alcohol for almost 30 years (see my book, This Isn’t Me).  I did all the equivalents of a yo-yo dieter. I attended class, therapies, took pills (not fun) and waved candles (literally) and none of it made a single bit of difference.  Yes, I was sober at times, but I always went back to my only known ‘coping’ mechanism.  I still drank ‘poison’ – you still eat crap.

Why, oh, why?  We are all intelligent woman, successful in other areas of our lives and yet none of us seem capable of not doing the very thing, (me drinking, you food intake), that cause us so much pain.

Now, though, after becoming gloriously and easily sober I KNOW exactly the ‘Why’ and even better for you, how to address it.  How to end the pull between what I wanted to do and what at the very same time, didn’t want to do and the stress and pain that came with it.  Again, me drink, you eat.

I understand now the emotional attachments we have to drink/food – what comfort, support, easing of unpleasant feelings that we think we will get from what we put into our mouths, whilst at almost the very same moment, knowing the reality of what the actual consequences are in terms of both emotional and physical upset.

My passion is to help other women break free from their emotional issues around behaviors that cause them pain, and with YOUtrition it is with food and weight.

I mentor women on understanding why you make the choices you make at certain times, and how to change those choices. To help you understand how you rationalize those choices in the moment and change those too.  I  explain why some of my clients hands seem to uncontrollably hover over the very stuff they don’t want to eat, plus so much more.

I know, from my own life experiences that having knowledge is not enough. Knowledge is everywhere, in every recipe book and it makes very little difference.  I also know that really understanding how we tick, if you choose to take it on board is.

So, please, if any of the above is you, if you are struggling with  emotional pain that you just can seem to change around food, take the first step to freedom,  book a consultation and let’s get rid of those exhausting, conflicting and damaging around food.

I use my expertise in nutrition, my long and painful experience and understanding as an addict and the powerful interventions I have mastered as an NLP Practitioner to bring you back to the whole person you were before those negative emotions overwhelmed you. To a place of peace and confidence in yourself around food.  My mission is to end emotional pain, and I now know absolutely how too.

I offer consultations at my home in Beaconsfield, by Skype and telephone call.  Distance is no barrier to the you you deserve to be!

 

 

 

 

 

CHAOS TO CALM – An afternoon of YOU time!

From Chaos to Calm, join us for a fabulous afternoon event designed just for YOU!  

Ever feel like you’re in a perpetual state of chaos in your life, like calm is a dim and distant memory, never to be restored?

Do you feel as though you’re a slave to your to do list?

Do you know you need to take better care of yourself but just don’t know how to break the bad habits you’ve fallen into or how to find time to take care of yourself?

Are you losing hope of ever feeling energetic and excited about life again?

If so, this event could be just the ticket!

Join us for an afternoon dedicated entirely to helping you go from chaos to calm, from surviving to thriving.

In this four hour session you will have the undivided attention of a life coach and personal trainer, a nutrition and weight loss specialist whose focus is on emotional eating addiction and recovery and a reflexologist. Between us we’ve got all bases covered!

Through a combination of talks, exercises and group discussion you’ll discover:

  • How to reduce the stress in your life
  • How to combat overwhelm
  • How to set boundaries to protect your energy and your sanity
  • How to put yourself back in the driver’s seat of your life
  • How essential oils can support your mental and physical wellbeing
  • How to make the best nutritional choices, not just on your good days, but on your bad days too.
  • Learning to understand why we make the food choices we do, when we really don’t want the results these choices give up!
  • How to reclaim your innate power

 

Why not show yourself some love this Valentine’s and join us? After all, your relationship with yourself is the most important relationship you will ever have.

Further Details:

Chaos to Calm is an afternoon devoted to reawakening women to their innate power through teaching them how to use essential oils to support their health and wellbeing, how to re-evaluate the way they are living and start making changes to reduce their levels of stress and overwhelm, and how to nourish themselves in a way that supports their wellbeing.

The afternoon will begin with a grounding meditation, using therapeutic grade essential oils to help you disconnect from the busyness of your life and be present in the space.

Using her extensive knowledge of and passion for essential oils, Adele will then demonstrate how they can assist in supporting you to manage the white noise you experience in relation to your never ending to do list. She will cover how essential oils can support your emotional well being, help to create relaxation, improve the quality of your sleep and help to support your body’s systems, with a focus on hormones.

In Corinne’s session you’ll be given the permission and space you need to start questioning the way you are living and how it is or isn’t serving you. During this session you’ll be introduced to ways in which you can reduce stress and overwhelm in your life, be provided with practical tools that you can implement right away and be woken up to your innate power so that you can take back control of your life.

As a recovering addict, who has only recently found her personal way from ‘chaos to calm’ Sonia knows the absolute importance of good nutrition to both nourish our bodies and regain the balance we all need for us to live the lives we deserve. Using her own simple YOUtrition routines and strategies, Sonia will gently guide you to a stress free way of eating that won’t add an extra burden to either your already busy lives or your overstretched pockets, as well as addressing some of the reasons why we continue to make the food choices we do, even when they are the very choices that keep us in an unhappy space.

Treat yourself this Valentines and join us on 17th February, 1.30 – 5.3o in Beaconsfield. 

Link to book tickets below

https://www.eventbrite.co.uk/e/chaos-to-calm-tickets-42075378590

 

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!
book

This Is Me, my next book. How you can be the real you, sober, happy and free

I am working on my second book, **This Is Me** It is a follow up, a natural progression, from my first book, This Isn’t Me, which I finished and published three months ago  That book was my honest account of my 27 years of addiction to both drugs and alcohol, my sudden easy, recovery when I thought all was lost and my relationship with my son both during that time and now. I wrote it to help my son heal, as an apology and because I just had to.

It has become such an unexpected success.  It is as though by writing my story, by exposing my life, I had given ‘permission’ to others to break their self-imposed silence on a subject that is causing them huge pain. By admitting the devastation of my own battles, I opened up a dialogue on the despair, confusion, hopelessness and pain that all alcoholics feel.  Often to those who are free from addiction, the drinker seems unaware or uncaring of the hurt they are causing.  Believe me we rarely are.  Most of us absolutely know but feel completely and hopelessy trapped in our addiction.

I wish I could bottle what I now know and hand it out as a gift to anyone who is suffering – although most of us don’t want any more ‘bottles’ in our lives.  But I can’t. There are not magic potions to end addiction, only the addict can do that.  However, what I can do, in response to all those who write and ask “Well done you, but what next? How can I get sober? and How do you go forward?”, is write another book, in which I share what I absolutely know to be the truth about my addictions and recovery.

In *This Is Me* I have written, in the simplest possible terms how I came to be me, not a ‘new’ me, but the real me, and how I stay me. I will give you a snap shot of where I am now, and how life is for me on the other side of booze, as well as the strategies and routines, including self-care and nutritionally that enable me to enjoy the quality of life that we all deserve.  I am not a psychologist, there is no science in this book, I write as an addict. An addict set free, an addict now sober.

Please believe me when I say that life doesn’t have to be that way.  I live a life with my son I could only ever have dreamed of for so many painful years, and I live it every, single, sober day. xxx

 

sugary

Sugar Addiction Questionnaire from my A Simply Sugar Free Life recipe book

As part of my YOUtrition, A Simply Sugar Free Life recipe book, I have devised a simple questionnaire to help you identify your triggers, moods and feelings around sugary foods (well, actually if they are not whole foods, they are “food products”), and on how much these “food products” feature in your life.

How much control does sugar seem to have over you? How much do you think about these foods and how often do you consume them?

By completing this questionnaire honestly, you are taking a first huge step towards acknowledging the power and prominence sugar has in your life and then, with my help, starting to make the changes in both foods and behaviours that will get you living a slim and healthy Simply Sugar Free Life.

Don’t overthink your answers, a simple Yes or No, (your immediate response) is all that is needed.

When you have finished, look back and review your answers.  There are no right or wrongs, it’s just about you, what you eat and how you feel about what and why you eat.

If you would like to send me your completed questionnaire, email me through my website, I will send you back a quick summary which will depend on how many Yes answers you have!

Do you have a sugary food/drink every day? Yes No
Do you feel you need sugary foods to get you going? Yes No
Are you aware if you haven’t eaten a sugary food on any day? Yes No
Do you feel proud of yourself if you haven’t eaten a sugary food on any day? Yes No
Do you often think about your next sugary treat? Yes No
Can you stop after two sugary treats or does it trigger a binge? Yes No
Do you feel guilty after eating sugary foods? Yes No
Do you feel that sugar has control of you? Yes No
Do you go out of your way, even when you are tired or fed up to buy sugary foods? Yes No
Do you think eating sugary foods will make you feel happy on a bad day? Yes No
Does your energy crash after breakfast/ lunch? Yes No
Do you choose sugary foods that you know are unhealthy over healthier choices? Yes No
Do you think you a sugary food will make you feel better or comforted? Yes No
Have you ever tried stopping eating sugar and not been able to stick with it? Yes No
Do you feel drawn to sugar foods even when you don’t feel like eating? Yes No
Do you find it difficult to resist a dessert even after a big meal in a restaurant? Yes No
Does eating sugar affect your mood, either by not having some or overindulging? Yes No
Do you feel upset and guilty when you have eaten a sugar food? Yes No
Are you often tired and lacking energy? Yes No
Do you hide how much sugar you eat? Yes No

* A Simply Sugar Free Life to be published in November 2017

 

 

 

sugar

A Simply Sugar Free Life – My recipe book & guide to the life you deserve.

I recently started to research sugar, and sugar addiction for my new A Simply Sugar Free Life (scheduled for October release) recipe book.   I want to write a straightforward, no-nonsense, easy to follow book that will really make a difference.  A game changer hopefully (well, that is my aim anyway). I want it to be a mix of the science behind how sugar affects the brain and keeps us coming back for more after the first bite, the potential consequences to our health and the definite consequences to our weight.

“Ok”, I thought, “Jump in Sonia, go sugar free yourself”.  So, I did.  I gave myself one last dinner out and, fairly unusually for me, had a creamy, yummy dessert which, whilst it tasted pretty darn good for all of five minutes, left me feeling somewhat low and uncomfortable afterwards.  Been there anyone???? Anyway, the next day  I went sugar free.

First things first.  Off to the shops, no sugar shopping for me.  I had researched all the sneaky sugars and knew what to avoid.  And then as I wandered around the shops, a slow realisation came over me.  I was buying exactly the same foods I bought every week!  There was literally no change.  It suddenly hit me that I do, at least 90% of the time, live a sugar free life!  What on earth……..

So, a sugar free life is ultimately a life without processed foods.  It is as simple as that.  I don’t buy shop made sauces, I don’t buy processed cereals, I eat very little bread, I don’t buy cakes or sweets – instead I always treat myself to once piece of fresh, juicy, sweet and often exotic fruit each day and I love full fat yogurt with a teaspoon of honey or a good sprinkle of cinnamon and maybe, if I am going crazy a chopped strawberry or inch of chopped banana.  All of which satisfy my sweet tooth and leave me feeling good and positive afterwards.

I have to say, this was quite a revelation and also a slight worry.  How on earth was I now going to write the definitive book on a sugar free life?  I now knew that with a little re-thinking, as well as some tasty alternative recipes to guide my readers into the speed, ease and inexpensive way of making homemade sauces, dips and meals bursting with  texture, colour and flavour sans the sugar and salt that drowns out the taste of any shop bought ones, that I was done. In fact, I have just written it in this blog.  Read this, take it on board and a sugar free life is yours!

But of course, the food information is not the complete answer to a sugar free life, in fact on the whole it is only about 10% of it.  There is the science of addiction as well, how the brain responds to the sweet poison.  There are the types of sugar that we need to avoid, think fructose as well as sweeteners.  Then there is the sugar that we do need in the form of glucose for energy and brain function.  This information offers probably another 10% at best towards a sugar free life.

So, we are left with a huge 80% to deal with, and that it is where my expertise really kicks in. My first book, This Isn’t Me, is currently being published and is due for release in September 2017.  It is my memoir and deals with my 27 year battle, first with heroin addiction and then alcohol addiction. I write about my total desperation to be sober, especially after my glorious son, Christopher, was born and my total failure to be so even when armed with all the information, researched by myself, as to the devastating consequences both physically to myself and emotionally to him.  And still I just couldn’t stop.  And then I did.  I understood my addiction and just like that, I stopped.

That understanding of my addiction was the 80% that was missing, and it is the same with all behaviours.  Please trust me on this.

It is not about what you know about what you do, it is about why you do it.  It is about what you feel, about what you do, be it drink, drugs or food.  It is about what you think it gives you. It is about how you think it makes you feel, even when all the evidence points you in another direction.  It is about understanding you, and finding alternative ways of thinking. It is about your mindset.

When you have that knowledge, that understanding, you have the elusive 80%.  Then with the science to back it up and the recipes to support you, you have your 100%, and as we are talking about sugar here, you have your simple sugar free life.

I would love to hear any questions you would like addressed in my A Simply Sugar Free Life book.  The more I have, the more I can help. I can write from my perspective, but I want to help you.  Have a think and email me through my website.

Believe me, my alcohol free life is easy, every day.  Your sugar free life can to too. x

 

 

frozen

FROZEN YOGURT – A healthier, Delicious & Versatile Alternative to Ice Cream

Frozen yogurt, along with my banana ice creams have taken the place of my favourite full fat, dairy summer time treats.  Now, I did not see that coming.  From when I was a little girl, I have always loved an ice cream.  I remember with such fondness the ice cream van coming to our street what seemed like every day of the year, but surely can only have been in the summer.  The blare of tinny, jangly music to announce its arrival and its gooey, sweet, synthetic offerings covered in either chocolate, or strawberry sauce, nuts and a flake if I had a few extra pennies.  Ah, delish!  But it was not ice cream and definitely had no real chocolate or strawberries in the sauce.  In fact, because of my knowledge now, I shudder to think what ingredients were in those garishly bright coloured sauces.  Anyway, I digress.

Now at 53, my tastes have evolved.  I do still like my sweet, icy desserts, but now I prefer the fresh taste of the fruit melting on my tongue and the quality of the ice cream sliding down my throat is of paramount enjoyment to me. Sadly though I can no longer scoff an ice cream every day without it hugging my waistline for the rest of the summer.

So, what to do? I am absolutely not prepared to give up frozen treats, so have experimented and the results are fabulous.  Frozen yogurt, like my banana ice creams are so easy to make, only three basic ingredients, delicious and refreshing to eat and so much lower in saturated fat (that’s the one we should be checking out on food labels).

For ice cream to be labelled ice cream, it must contain at least 10 percent milkfat and this is usually met through the addition of cream. Top quality, premium ice creams can contain as much as 16 percent milkfat. Frozen yogurt is not made with cream and does not have a fat requirement.  Without the added cream, frozen yogurt is much lower in fat. In one cup of ice cream the fat content is 15g fat, 9g saturated fat.  Frozen yogurt comes in at, per cup, 6g of fat, 4g of saturated fat.  A huge difference.

However, whilst frozen yogurt is much healthier, you do need to keep an eye on portion sizing, especially if you go for some of the higher fat additions.

So, how to make.  Frozen yogurt is so simple. For a basic, but still delicious one, grab, Greek yogurt (higher in protein), honey, and fruit (packed with fibre and nutrients). That’s it.  Literally, that’s it! You can serve in a bowl, cone or pop a lolly stick in before you freeze and you have gorgeous “ice lollies” for the kids.

  • 1 x cup plain Greek Yogurt.
  •  4 x cups frozen, fresh fruit or drained tinned fruit
  • 2 x 3 tbsp honey.

Blitz until the consistency you like, either creamy for approx. 5 mins, or if with “bits” in for 3 – this is entirely up to your taste.Freeze for a minimum of 2 hours, depending on how much you make.You can add to your frozen yogurt any fruit you like. Below are some other suggestions. Obviously, some are healthier than others, but you know that right!

  • Add cinnamon, allspice, peanut butter or Nutella in to the blitz
  • Caco powder & mint essence
  • Add crushed nuts as a topping
  • Add more fruit as a topping

So, make some today, keep in the fridge and be ready for a sunny afternoons delicious and nutritious treat.

good

Why Does It Feel So Hard To Make Good Food Choices On Bad Days?

 

On a good day when we are feeling confident, happy and in control it is easy to make the best food choices. The ones that will make us feel proud of ourselves, enhance our eyes, skin and hair and give us looser waistbands.

On a good day, it is easy to wander around the shops contented and un-tempted by the high sugar, high salt, frankly high rubbish, quick foods and sweets on offer.  On a good day, we don’t need to raise our hands to form the sign of a cross and hiss, “Temptation get behind me”.  Instead, although we see these “treats” as we pass by, all brightly packaged and maybe even on three for two offers, they don’t call to us. They might gently whisper or nudge at our consciousness, but on the whole, it is fairly easy to give ourselves a mental shake and move on to the real foods, the sweet, juicy fruits, fresh veg and unprocessed meats that we know will, a) make a delicious, nourishing meal in next to no time, b) keep us on our weight and health track, and c) actually enhance all our good feelings, both physically and mentally.  So, on a good day, healthy eating really does seem to be an easy no brainer.

Then comes a bad day.  A bad day can take many forms. Disturbed night’s sleep, stress at work, argument with husband/partner/kids – it is usually men though isn’t it (or maybe that’s just me). The car breaks down, you don’t get the job you went for, maybe the cat becomes worryingly unwell or something truly devastating happens.

What do we do then?  How does this affect our food choices, and more importantly why?

Well, we usually look for comfort and support.  Something to make us feel better, to fill the “hole” the bad day has created within us.  And our go to “hole” filler is usually sugar and fat saturated food products and/or drink, be it an overwhelmingly sweet latte with syrup and sugar or alcohol. Anything in fact that takes our minds off our distress/tiredness whatever is getting us down.  Then as we wander around the shops, feeling upset or low, the very same brightly packaged food products, sweets and so-called treats seem to jump straight into our line of vision and suddenly we crave them.

We want to feel better quickly and we think that these are the perfect quick fix solutions to all our woes. So, we buy the rubbish and eat the rubbish,  usually in a much larger quantity than is our norm, and expect to feel better.  But then how do we feel? In my experience with clients they feel exactly the opposite of what they were longing for.  They feel sick, more upset, depressed, disappointed, completely derailed and hopeless.  Basically, feeling as rubbish as the food products they have eaten.  They never, ever feel better, so mission is definitely NOT accomplished.

This is my absolute area of expertise, and my understanding is unique. As a former alcoholic, I also used to view booze as an answer.  Actually, the answer to everything.  I drank to feel better, happier, more confident, to help me sleep, to get me through the day, the tough times, whatever I didn’t want to deal with.  And I thought, like my clients who feel the same way about their food choices,  that I could never stop.  And then I did.  It took one simple thought shift.  I stopped thinking about what I thought it gave me, and focused on what it took away.  I suddenly knew that what I drank only ever made a situation worse.  No bad day was ever brightened by my drinking, instead it was darkened.

From the moment I understood this, I was able, after 27 years to stop drinking.

I get my clients to view food in the same way.  I ask them, “Did that slab of cake, ice cream, glass of wine, ready meal make you feel better?”. “Did it make your day happier? Did you feel more able to cope? Did it take you back to the contented confident feelings you have on a good day?  Ultimately, did it make your day better or worse?”  Never once has a client said “Yes, it did” to even one of those questions, let alone all of them.

There is no connection between a bad day and making a bad food choice.  None. Nada, Zilch.  We allow ourselves to justify our poor food choices – “I need something nice to eat/drink to cheer me up”, on a bad day, but they are just excuses which harm us.  They are choices that will make you feel worse, which then promotes further poor food choices because we feel discouraged and so give up on ourselves. Conversely, on a good day when you make good food choices, you are spurred on by the way you look and feel to make even better ones.

Once we break the connection between rubbish days and rubbish food, making healthier choices becomes easier, plus those healthier choices can actually make a rubbish day better, even if it’s just that you feel in control of at least one area.  Your food.

Certainly, a good food choice on a bad day will make it easier to cope with a bad day, because you will be giving your greatest support in life, your body, the fuel it needs to fight all your good fights. You just have to stop in the rubbish food aisle and ask yourself, “How will I feel after I have eaten this? Will I feel better 30 minutes after? Will my day seem brighter? Will my problems have gone away or will they feel worse? How will eating this improve any aspect of my day” If you answer any and all of these questions honestly, the answer will be NO!

Don’t let a bad day tip you into food chaos. Once in, it can be hard to get out.  If you do make a poorer choice, look at in as a one off, dust your self down and commit to making better choices for the rest of the day.

Contact me if you would like to chat about your bad day and bad food choices and let’s see how I can do to help you x