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  Thank goodness the shop has now sold out otherwise I would eating out of date mince pies until, well, the store ran dry.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!

Sugar Hangovers – They do exist!

As a recovering alcoholic of over 27 years, I know more than most how debilitating hangovers can be.  Not just physically, but emotionally as well.  It feels now as though I awoke, almost every week, of every month of every year for 27 years with a pounding headache, swollen eyes, parched dry mouth, dehydrated yet profusely sweating, unrefreshed as well as with no energy or zest for the day ahead. Now though, just over 2 gloriously, easy years of sobriety, which is not dependant on any interventions, support or therapies, I wake almost every morning refreshed, with a clear brain and eyes, fresh skinned and raring to go.  Not so great for my son, who is not a morning person, but perfect for my puppy, Gorby, who is!

In short, my life has changed completely and I feel amazing. Until recently. Since I started to research sugar and its affects on our weight and physical and emotional health, I have made an astounding discovery.  If I eat too much sugar regularly, I wake up with almost the exact same symptoms as a vodka binge! I am experiencing sugar hangovers.  This is incredible to me.

I started my nutrition and weight loss practice, YOUtrition, after realizing that making simple, easy and straightforward changes to the foods I ate made a huge difference on every level to my health (at the beginning this was as a rear-guard action to counter balance the damage caused by my drinking), as well as my weight. And whilst this has now become a way of life that keeps me slim and in tip top physical shape, I have also noticed a huge shift in my emotional wellbeing.

Then of course, the better I feel, the better able I am to make the best food/lifestyle choices, as I love the way I feel now and I am thriving on every level.  So, sugar has been relegated to a small corner of my nutritional intake, a small slice of birthday cake or slice of occasional pizza – I am very  sociable.  Becoming sugar free was not even a conscious decision, it just came about because the wholefoods I choose to eat and love, don’t come with any pre-packed, processed nasties.

That is all well and good, but to write about sugar and its affects, I needed to actually eat the stuff, so I made a deliberate decision to include in my daily diet, for just one week, some of the food products I rarely eat.  Bread, shop bought cakes with my coffee on dates with friends, refined pasta, shop bought sauces etc.  I didn’t over eat, I just can’t, my body knows when to stop and sends very clear signals, which I cannot ignore, but still I ate differently and my God, the change I felt was almost immediate.

I am bloated (though no extra weight yet), my waist is thicker, my skin is duller, my hair (never anyone’s idea of a crowning glory), lifeless, my eyes are puffy in the morning, I feel sluggish and dehydrated and worst of all, I have no energy, little enthusiasm and my mood is lower. In short,  I have woken every day this week sufffering from sugar hangovers and the only thing that shifts them is either a huge jolt of caffeine, or a “sugar hair of the dog” in the form of a sugary breakfast that then starts the depressing and depressive cyle all over again.

I am only aware of this change because this is not my natural way of living/eating. And  I know I can’t live like this. My body is under siege from the assault of rubbish it now has to process and get rid of –  this stuff has literally nowhere to go, or has any use in my poor body so can only be stored as fat, mainly around my waistline (just where I want it most!). Plus, and by far the worst aspect for me, my emotional wellbeing is struggling too.  This then is a complete no brainer, I eat rubbish, I feel like rubbish.  End of experiment.  End of the sugar hangovers.

One week later, back to my normal eating habits, I feel amazing again.  Fresh, relaxed, my humour intact again and raring to go. Up and ready for my early morning puppy walk – let’s do this Gorby.

Give yourself just five days of eliminating processed foods – and they are all sugar/salt drenched, they have to be for longevity on the shelves and to compensate for the taste that’s lost through processing, and you will see and feel an amazing difference.  Don’t just trust me, trust our body, it will literally change a gear and whiz you towards where you want to be with your weight and health.

If you need any help or support in ditching your sugar hangovers and living an easy sugar free life – and it is easy as well as much less expensive, contact me.  I want you to feel the way I do every single day. I deserve to feel this way and so do you!


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





Going Gluten Free? What else are you cutting out?

Recently I was in LA, in what appeared to be the gluten free capital of the world.  The restaurants there offer a huge selection of innovative healthy meals which were completely delicious to a sometime health freak (who also does like a little something sweet to finish with), and I truly thrived on the foods. I write that because of one of the biggest challenges I face when I travel, which is a lot, is eating out.  I want to maintain the feeling of physical and mental wellbeing I have at home where I am in control of my eating, but obviously it can be more of a minefield when I am away. Whilst I know how to make the best choices, if the restaurant isn’t particularly good, even their best choice can arrive sugar and salt soaked from the definitely not homemade ingredients.  Anyhoo, no point in complaining and spoiling my trips or my companions, I just re-adjust when home.

Back to LA.  I was really struck by the amount of gluten free foods. Almost every meal had a gluten free option.  There must be a Coeliac epidemic in LA, or, if not that, an overwhelming preponderance of gluten sensitivity.  Maybe there is something in the water……….. Strangely, the few I met that I knew well enough to ask without offending, if they had been tested, all said no.

Self-diagnosis can be a tricky experiment and give wildly inaccurate results. It is estimated that only 10% of all those who go gluten free have Coeliacs’s disease.

Coeliac is a hereditary autoimmune disease with potentially serious consequences, such as Type 1 diabetes, MS and some intestinal cancers to name a few, so it is imperative Coeliac ‘s stick to a gluten free diet. Then there is gluten sensitivity, much more common and definitely a real condition where people can experience extremely unpleasant symptoms such as depression, abdominal pain, bloating and diarrhoea if they eat gluten, so they also need to avoid it.

My concern with the gluten free bandwagon is that too many who cut out gluten seem blissfully and dangerously unaware of the necessary vitamins they are depriving their bodies of, and that they may well need to boost with other foods.  So, below are my top vitamin boosting recommendations to living the healthiest life if you are gluten free.

B6 – needed to fight infections, found in chickpeas, tuna, salmon, chicken breast and turkey.

Folate – Another B vitamin, need for cell growth. Think green to boost your folate levels: spinach, asparagus and brussels sprouts all are high in the nutrient, as are green peas and broccoli. If you eat 10 spears of asparagus or two-thirds of a cup of boiled spinach, you’ll be more than halfway to your daily folate goal.

Vitamin D – sunshine vitamin. Studies have shown that people with Coeliac’s or gluten intolernance are often very deficient in this vitamin.  Few foods naturally contain much vitamin D, but there are exceptions including cold water fish like swordfish and sockeye salmon, which contain substantial amounts. An egg yolk contains about 10% of the vitamin D you need each day. If you consume dairy products, you can look for products fortified with vitamin D.

Calcium – Bone strength. Like vitamin D, calcium is found in dairy products, milk, cheese, yogurt etc, be careful though if you are lactose intolerant. If you are, look for tofu or canned fish with bones. Some orange juice brands also contain added calcium (as with vitamin D-fortified products, just make sure to buy only gluten free).

Iron – Oxygen carrier. Anaemia is a common symptom of Coeliac disease, so those who suffer from it need to be more careful than average to get enough iron, either through their diets or through supplements. People who don’t have Coeliac but who are following the gluten-free diet also need to be careful. Iron is easy to get if you eat meat: beef and turkey contain plenty. Oysters also are high in iron, and tuna contains some iron. If you follow a gluten-free vegetarian diet, you can obtain iron from soybeans and legumes.

Vitamin B12 – Fight fatigue. Vitamin B12 helps maintain your nerve and blood cells, and those who are particularly deficient in B12 can find themselves fighting constant fatigue. Meat, fish and dairy products tend to be the best sources of vitamin B12, so vegetarians and vegans often are more deficient. A meal-sized portion (4 oz. or more) of salmon or trout will provide 100% of your recommended daily intake, while 6 oz. of beef will give you half of what you need. A cup of milk or an ounce of hard cheese will provide about 15% of your vitamin B12 requirements.

So, please, before you decide to exclude any food group, do check what else you will be removing from your diet. Make sure that you are not missing out on any other vital vitamins or minerals. If you are, your health will suffer in ways you may not be expecting.


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




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




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

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


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

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

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

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

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

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

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

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

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

YOUtrition has been featured in


YOUtrition – No Fads, Lotions, Potions, Gells Or Spells!

What is YOUtrition and why am I different?  What do I know that other “diet clubs” don’t (well, I am not a diet club for a start). Am I another fad foodie offering an unsustainable diet plan with weird lotions/potions/gels or spells to guarantee a slim you forever?  No, I am not.  So, let me tell you what I am, who I am and why I am different.

At the age of 53 years (young), and after 27 years of seemingly hopeless addictions at times to both alcohol and drugs, I am now easily and happily sober. I tried all the interventions out there along with a fair few quacks, none of which had any impact.  At the time, I didn’t understand why but now I do and that knowledge is the difference  that I, as YOUtrition, bring to my clients.

Let me explain.  For the 15 years I was desperate to be clean after my son was born I searched high and low for an answer.  An external answer to an internal problem. A cheap sticking plaster if you like. One which didn’t fit properly, that didn’t allow the wounds underneath to heal and so I stayed drunk.  I made the fundamental mistake of relying on a book, class or person to have the secret to my alcohol free life.  To tell me what to do.  But I knew what to do, I needed to stop drinking, I just couldn’t.  So of course nothing worked for me. Plenty of people told me what I already knew, but not one had any impact. I thought I was destined to live and die an alcoholic. And then something, or rather someone, did work.  And that someone was me. I found that the only way forward for me was to think differently about what alcohol gave me (or rather took away) and by the simple change of thinking differently I was able to make different choices. Alcohol free ones.

Then there was all the interventions. Excellent in theory, except that they seemed to have a “one size fits all” policy (much like a diet plan), which was perfectly understandable as, again like a diet plan, they deal with large numbers of people, not the individual. However, even the individual therapists I saw had an accepted view of  treatment for addiction and recovery.  Sadly though, not many of us fit that one size.  Believe me I tried. Time and time again. But I struggled to fit myself into the constricting guidelines which didn’t resonate with me and so, also time and time again, I slipped and fell off a wagon that had no seat for me in the first place.

Does that sound to you like some of your food struggles?  Do you find that the weight loss recipes and diet rules just don’t work for you? That clubs telling you what to do, when frankly you already know, just don’t “click”? Do you then find because they didn’t click that the reliance on willpower and perceived deprivation and restriction becomes depressing and unsustainable?  If you experience any of those thoughts and feelings, you haven’t found the right fit for you. You haven’t found your click.

My passion is to find YOUR right fit (your click)!  What works for you and why.   I provide simple, tasty, health giving and stress free recipes that you and your family will love and work to put food back in its rightful place in your life.  A place of physical and emotional nourishment and a time of bonding for you and your family. But more importantly,  I focus on your thoughts as to the “why’s” of your eating habits and choices and it is understanding the why’s which is your food struggle game changer.  Change your why’s and everything becomes easy.  I  know this because I live this!

I want my life, after so many years of struggle to be simple and I keep your life simple too. If you find your favourite family meals are unhealthy,  I simply swap out ingredients for a healthier version. Planning and prepping a chaotic nightmare?  I soothe your bad dreams away and replace them with strategies that work. Struggling to fit healthy eating in around your work/life commitments? I always find a way that works.  A way that you tell me works because you can stick with it.

I challenge your often long held thoughts and belief’s around your food choices and eating habits.  I know that so many of these come from childhood, where often we were rewarded with foods,  or maybe chastised if we don’t eat everything on our plates or  suffered some emotional upheaval that we haven’t had the skills to cope with and overate instead. I put these firmly in the past.  Together we laugh at your food monsters, turn them on their heads, pack them up, drop them in a bucket and then chuck them down the drain.

YOUtrition’s method works! I know what worked for me and I know by helping you think differently about food and its place in your life, that I can make it work for you. You are my passion.  Everyone deserves the chance  that I so thankfully found for myself.

I put you, your weight and health first until you are able to. Until you have learned the habits and healthy food choices and skills that will stand you in good stead for life. Once you have those firmly in place, you pick up the baton and the wellness and dress size you desire really does become a long term reality and not just a summertime fling. A fling that once the the love affair with your new size and restrictive diet ends, finds you slinking back to the eating habits and food thoughts that bought you to me in the first place.

I work with small groups and 1-2-1’s, so contact me to see what I can do for you!



Eat Well to Live Well – Top Tips For Your Busy Life

In  our modern super highway lives,  we can feel as though we are in constant motion, striving to produce our best in every area of our lives which can be quite a juggling act (sounding familiar yet?) so it is imperative that we eat well.

I know that most of us are juggling more than just one ball, in fact on the whole we are Olympic standard jugglers, with our work, child care, parent care, animal care and “you name it, I’ll do it” care balls, all constantly in the air as we deftly catch and relaunch them to keep life running smoothly.  There is one ball though that most of us leave, lying dusty on the floor as we feel it comes last.  It is our self-care ball.  The one that is all about us.

However, to be truly successful in any and every area of our lives, we must put ourselves first and the one of the easiest way to do this is by making food and drink choices that best support our mental and physical selves.

My son is working hard on his exams at the moment and he often tells me he hasn’t had time for lunch.  A friend who has reached a wonderfully old age  tells me he has been working hard in the garden and that he too hasn’t eaten during the day.  I am very upset when I hear both of my loved ones tell me this, especially as they sometimes say it it with, “I am working so hard, I don’t have time” pride. I get upset because I know that good nutrition is vital to their wellbeing, success and happiness in every area of their lives, and guess what, the same applies to you.

When we prepare for an important client meeting we make sure everything is 100%, our PowerPoint slides are perfect, the meeting venue is easy for everyone to reach, the timing works for everyone, someone is on hand with refreshments.

When you are planning do you ever think, I must make sure I eat properly before I go in?  I must make sure I am properly hydrated?  I know if I am not my concentration might be affected and my ability to give my best.

If you are properly fuelled you are giving yourself the best chance of being energized, full of vitality, and ready to face the day’s work and challenges. If you are not, you can feel exhausted and irritable, relying on jolts of caffeine and processed sugars to get you through the day?   Which scenario best applies to you?

When we are busy, eating can become a fight between what you crave and what you know is going to nourish you as sadly they are rarely the same foods, then making good choices can feel frustrating and an added stress.   The best way to avoid food stress is to plan your food in advance.

My food choices are rarely made on the day, they are made the night before or earlier – in the same way my work and home life is planned.  It is unusual for my planned day to change so dramatically that I have to all abandon my choices, but it does happen and even that I am prepared for, so here are YOUtrition’s top 7 practical tips to eat your way to success.

YOUtrition’s Top 7 Practical Tips to Eat your Way To Success.

Spend one hour at the weekend planning for your week’s meals, making a shopping list and stick to it! Make wholefoods priority, not food products. If the label has ingredients you don’t understand, they belong in a laboratory, not your body. If you feel you might be tempted with other “treats” shop online.

Spend another hour prepping simple, easy meals for the fridge/freezer. Follow the mantra, cook once, eat twice. Any time you spend now will be gained back when you need it most.  When you are tired and hungry at the end of a busy day and something nutritious is ready to be popped into the microwave or oven.

In the same way you plan your next day, plan your food. Are you at home or in the office? How much time do you expect to be travelling?  Are you staying overnight? Call ahead, ask if there is a fridge/microwave you can use.  Know your day and make your food plans.

Try to include protein and healthy fats at every meal. They keep fat burning, keep you feeling fuller longer than carbs and limit the mid-morning & mid-afternoon sugar slump.

Eat breakfast every day. Those who eat a healthy breakfast lose 30% more weight than those who don’t, and make better food choices throughout the day.

Never leave home without water and a wholefoods snack, a small banana, a boiled egg, handful of mixed nuts etc. – don’t be caught short and hungry or thirsty. Make sandwich bags for snack a must on your shopping list.

Stay hydrated. Limit caffeine.  The shot of caffeine we use in the morning to get us going can also cause anxiety in an already stressed day. The same with energy drinks. Two cups of coffee is fine, then switch to decaff or herbal teas.

Remember that in every situation there is a healthier choice, even in a motorway service station, you just have to choose it!

Finally, dear ladies, in the words of Virginal Woolf,

“One cannot think well, love well, sleep well if one has not dined well”




Protein Powder – Why Choose Dust Over Food?

Protein powders are all the rage right now.  In every supermarket and health food shop, the choice seems to me to be overwhelming with all of them extolling their potentially miraculous results.  Some I acknowledge do sound healthier than others. The ones for instance that do not have sweeteners, synthetic fruit and chocolate added, but still, when did dust become a healthy food source?

I understand that in our high-speed, immediate gratification world, so wonderfully promoted through super clever marketing to re-enforce that we are time poor, such powders just might have some place occasionally in a balanced diet – but only the least processed and least added to (always remember to check out the ingredients list. The less ingredients, usually, the less processed), but still they are not a true alternative to any good whole food protein source that comes bound with fibre, vitamins and other health giving nutrients that our bodies not only need but know how to effectively utilise.

If we plan our food properly in advance there is very little need for protein powders and unless you are a super athlete, try to minimise their usage and fuel your body with real foods instead.

Remember that your body can’t store any excess protein anyway, so unless you need the extra boost  it is wasted.  Plus protein powders are so much more expensive and so much less tasty than whole foods – have you ever lusted over a plate of dust, the way you have over a gorgeous steak or salmon?

From the committed carnivore to the dedicated herbivore and for every group in between, there are options for fabulous, wholefoods proteins. To make it easy for you, I have included below a list of meat and vegetarian protein sources and their protein content so that you can make the best food not powder choices!


Beef (6 oz.) – 54 grams

Turkey, breast (6 oz.) – 51.4 grams
Pork Chop (6 oz.) 49 grams
Turkey, dark meat (6 oz.) – 48.6 grams
Hamburger (6 oz.) – 48.6 grams
Chicken, dark meat (6 oz.) – 47.2 grams
Tuna (6 oz.) – 40.1 grams
Broiled Beefsteak (6 oz.) – 38.6 grams
Chicken, breast (6 oz.) – 37.8 grams
Ham (6 oz.) – 35.4 grams
Salmon (6 oz.) – 33.6 grams


Cottage cheese (1 cup) – 28.1 grams
Yogurt, low fat (1 cup) – 10.7 grams
Skim milk (1 cup) – 8.3 grams
Whole milk (1 cup) – 8 grams
American cheese (1 oz.) – 7 grams
Soymilk (6 oz.) – 6.7 grams
Egg (1 large) – 6.3 grams


Veggie Burger (6 oz.) – 51.4 grams
Tofu (6 oz.) – 13.8 grams
Peanut Butter (2 Tbsp.) – 8.1 grams
Almond Butter (2 Tbsp.) – 7 grams
Lentils (1/2 cup) – 9 grams
Split Peas (1/2 cup) – 8.1 grams
Kidney Beans (1/2 cup) – 7.6 grams
Sesame Seeds (1 oz.) – 7.5 grams
Black Beans (1/2 cup) – 7.5 grams
Garbanzo Beans (1/2 cup) – 7.3 grams
Green Peas (1/2 cup) – 4.1 grams


Orange (large) – 1.7 grams
Banana (medium) – 1.2 grams
Green Beans (1/2 cup) – 1 gram
Carrots (1/2 cup) – .8 gram
Apple (large) – 0 grams