FESTIVE DOESN'T HAVE TO BE FATTENING!

We all overindulge at Christmas, and if you've been following my blogs this month you'll know that the average Brit gains half a stone - and then most diet like mad in January!
With a little planning you can still merrily munch your way through the festivities without feeling bloated and uncomfortable, and not have that weight gain to worry about.

- Eat breakfast on Christmas Day so you are less likely to snack on choccies before lunch.
- If you are putting nibbles out go for unsalted nuts, plain popcorn, roasted soya beans, olives, breadsticks, liquorice, dried fruit, satsumas or grapes.
- Serve heaps of vegetables with Christmas lunch, and eat them! Veggies are a fantastic source of nutrients and low in calories.
- Avoid feeling too full by eating slower - remember it takes about 20 minutes for your brain to realise your stomach has had enough!
- Be active! Go for a walk, play with the children, walk the dog, walk an elderly person's dog, sweep the snow off the drive, dance to MTV, play old games like Twister or Musical Chairs, buy a Wii with fitness games, or if all that fails have an early night!!

Feel great - have a very healthy Christmas!

Bev

CHRISTMAS FRUIT N CHOC KEBABS

With an average serving of Christmas Pudding, brandy sauce & blob of brandy butter setting you back around 600 calories (good grief?!) here is a lighter dessert option.
Fruit n Choc Kebabs have only 150 calories each - you could have 2 for half the calories of the Christmas Pud!

You need per person: 8 pieces of your favourite fruit ie. slices banana, satsuma segments, berries, chunks of mango or pineapple etc, l tsp icing sugar & 2 squares of melted dark chocolate.

Thread the fruit onto a skewer, sprinkle with the icing sugar and put under a hot grill for 4 to 5 minutes, turning occasionally. Drizzle with the dark chocolate & serve while still warm. Delicious!

Don't be a Christmas Pudding this year!

Happy eating!

Bev

TURKEY TIPS & ADVICE

There's nothing quite like the delicious smell of a Christmas turkey roasting in the oven. It's the largest bird most people will cook all year, so to make sure it's safely cooked:

- FIRSTLY wash your hands before handling.
- Use a SEPARATE chopping board for raw meat.
- DO NOT wash your turkey as thorough cooking will kill any bacteria.
- WASH the board, utensils and work surfaces with warm soapy water after they have been in contact with raw meat.
- PLAN your cooking time well in advance, and follow the advice on your turkey's packaging.
- It's SAFER to cook stuffing separately in another tin, but if you prefer to stuff the turkey remember to allow the extra cooking time as recommended on the packaging.
- ALWAYS check the meat is cooked all the way through before you serve it.
- TEST the thickest parts with a skewer to make sure the juices run CLEAR. If they are still pink it needs longer.
- IDEALLY eat leftovers within 24 hours or put in the freezer for another day.

Happy Christmas Eating!

Bev

FROZEN TURKEY? DEFROST SAFELY

The best and safest method is to defrost the turkey at the bottom of your fridge for 12 hours per kilo - so PLAN WELL AHEAD! But if you have a large turkey and a small fridge that may be tricky!
The alternate safe way is to deforst at room temperature (away from radiator heat) for 2 hours per kilo - or in a cold unheated room for 4 hours per kilo.
Whichever method you choose, put the turkey on a large dish to stop the raw meat juices from dripping onto surfaces, and keep it covered at all times.
Removing the giblets helps the thawing process.
NEVER PUT A PARTIALLY DEFROSTED TURKEY IN THE OVEN - this means absolutely NO ICE CRYSTALS IN THE CAVITY. If you do, the bacteria that causes food poisoning may survive the cooking process and you may give your guests more than they bargained for on Christmas Day! Another tip is to test the thickest parts of the meat with a skewer to check it is well thawed out and not icy.
Obviously if you don't want to worry about defrosting you can always buy a fresh turkey!
More on turkey cooking tips next blog.

Happy eating!

Bev

MAKE MERRY - BE MINDFUL!

Most people (me included) enjoy a Christmas drink, especially at parties. But have you ever thought about the hidden calories in those festive tipples? Boy do they add up!

Coming in around the 300 calories per drink are pina colada, strawberry daiquiri & other creamy, sugary cocktails, with mulled wine not far behind. Alcopops are about 200 calories each.
Mojitos, bellinis and bloody marys have about 150 calories each, as does 1/2 pt cider or stong lager.

Lighter options with under 100 calories each are dry champagne, bucks fizz or a single spirit with diet mixer.

Note of caution with fizzy drinks.......bubbles allow alcohol to enter your bloodstream quickly, so you fast track to tipsy! That's when not so good food choices happen & you feel the urge for a bag of chips on the way home!

My advice would be to stick to wine - under 100 calories per small glass, alternating with a glass of water to keep hydrated.
Just in case you didn't know......a glass of iced water has ZERO calories!!

Happy Drinking!

Bev

SEASONAL SWAPS

Ever felt so full that you can't move? Tummy bloated? Indigestion? Make some good choices this Christmas and feel fabulous!

Swap 2 mini sausages on sticks for 2 mini chicken satay with 1tsp peanut sauce. Save 80 calories.
Swap small handful salted peanuts for plain popcorn. Save 140 calories.
Swap 1oz Stilton for Camembert. Save 40 calories.
Swap 10 Pringles for 10 olives. Save 90 claories.
Swap average serving sherry trifle for fresh fruit salad & 2tbsp single cream. Save 200 calories.
Swap 4 Quality Street for 4 squares dark chocolate. Save 80 calories.
Swap 1 mince pie for 2 After Eights. Save 170 calories.
Swap Irish coffee for a single Baileys. Save 250 calories.

All savings are approximate but boy does it add up!
See Clever Christmas Food Shopping blog for more ideas.

Happy Eating!

Bev

HEALTHY CHRISTMAS SIDE DISHES

Staying with the theme of less calorie and lower fat options here are a few ideas for those delicious extras we all enjoy with Christmas lunch.

CRANBERRY SAUCE is like jam and contains loads of sugar and around 70 calories per teaspoon - that's a lot! Look out for cranberry jelly which has about 30. The jelly also has a higher proportion of fruit - which is a good thing!
BREAD SAUCE - stick to basic mixes for around 60 calories per tablespoon. Luxury versions can have as many as 150 & suggest you add cream! Use skimmed milk and heat with a clove of garlic added for extra flavour.
GRAVY - to make lower fat gravy pour the turkey juices into a jug and wait for the fat to rise to the surface. Spoon this off and discard, then continue to make the gravy. If using stock look for the lower salt versions.

Happy Eating!

Bev

GOOD CHOICES - CHRISTMAS VEGETABLES

With the average person eating 6,000 calories on Christmas Day here are a few suggestions for healthier vegetables.
POTATOES - Cut into large chunks for roasting - big spuds absorb less fat! Use a little sunflower oil or spray oil instead of goose fat or lard. You will still get the golden crispness but save on fat.
PARSNIPS - Par boil for 10 mins then put in a bowl. Add black pepper and a drizzle of honey to very lightly just coat. Then cook on parchment paper on a baking tray in a hot oven - about 20 mins. No need to add fat.
SPROUTS - Serve with chestnuts instead of crispy bacon bits. Chestnuts are high in protein, low in fat and contain a fraction of the salt.
CARROTS - Do not need butter! Simmer in a little fresh orange juice instead of water & grate orange zest over to serve.

Serve a wonderful selection of vegetables for a great range of nutrients!

Happy Eating!

Bev

GOOD CHOICES - ROAST TURKEY & STUFFING

A few small changes can mean the difference of hundreds of calories!

- Choose an unbasted turkey. Basted ones have calorie laden basting sauces injected into the flesh.
- Brush the skin with a little olive oil intead of using lard or bacon.
- White breast meat has fewer calories than dark leg meat.
- A portion of meat with crispy skin will contain double the calories and 6 times the fat than a portion without the skin.
- Stick to basic sage & onion stuffing. The fancier the stuffing sounds, the richer the ingredients.
- You do not need to add butter to the mix.
- Stuffing made from sausage meat will have roughly double the calories and 4 times the fat.
- Cook the stuffing in a separate oven dish from the turkey so it does not absorb the turkey juices.

Keep watching & reading for more tips on vegetables, seasonal accompaniments, puddings and other Christmas fare.

Happy Eating!

Bev

CLEVER CHRISTMAS FOOD SHOPPING!

According to the British Dietetic Society, the average person gains 6 lbs over the festive season! I strongly believe you should kick Christmas back into the end of December and not be tempted by all of the 2 for 1 offers on goodies now.
Having said that I fully understand that some people want to spread the cost and buy items when they are on offer.

So I highly RECOMMEND WRITING A LIST of what you want. DO NOT DEVIATE or you will end up eating Christmas food in January - believe me I've done it!
You do not need to stockpile as though there is a seige - the shops will reopen!

Here are a few ideas for healthier choices:
- filo pastry mince pies approx 90 calories & luxury deep filled are 3 times that.
- 100g rich fruit cake approx 330 calories : double that with marzipan & icing.
- standard Xmas Pud approx 300 calories in 100g - luxury versions will be more.
- brandy butter is about 10 times the calories of fat free greek yoghurt with a little brandy added for flavour!

Worth thinking about?............

Happy Eating,

Bev

GOOD FOOD CHOICES & ALCOHOL DON'T MIX!

IT'S NEARLY PARTY TIME!
Do you go out with all good intentions and end up with a steaming hangover the next day?
ALCOHOL WEAKENS YOUR RESOVE!
You may overindulge at the buffet, make less than good food choices, end up feeling bloated, or worse, head off to the chip shop - which will seem like a wonderful idea at the time!

Here are a few tips if you really want to stay healthy and hangover free!
1. DRINK WATER - 1 glass for every alcoholic drink to help prevent dehydration.
2. Stay off beer and lager - it's full of sugar.
3. As are alcopops, which also have added chemicals and additives!
4. Stick to wine - or spirits, but beware too many sugary mixers.
5. If at a function, only get your glass topped up when it's empty, so you know how much you are drinking.
6. Have organic drinks if available - they have fewer nasties added to them!
7. If friends complain you aren't drinking LOOK LIKE YOU HAVE AN ALCOHOLIC DRINK - sparkling water with ice & lemon resembles G&T.
8 Solve the problem by offering to drive - everyone will love you!

But above all ENJOY YOURSELF!

Bev

DIET DRINKS CAN MAKE YOU FAT!

Many people have sugar cravings and believe that if they switch to artificial sweeteners, such as those used in diet drinks, it will satisfy the craving and help them keep their weight down.

IT WILL NOT!
What actually happens is the sweeteners in diet drinks fool your body into thinking it is taking on sugar for energy.
When this does not happen, you begin to crave sugary sweet food even more because your body is expecting and wanting it.
Eventually, the more diet drink you have, the more your body demands that sugar is eaten - and it is only a question of time before you reach for the biscuits!

Also, apart from water, the only other ingredients in fizzy diet drinks are chemicals - designed to add specific taste and fizz - DO YOU LIKE DRINKING CHEMICALS?

The answer - DRINK WATER. Plain is best as carbonated waters tend to be much higher in sodium. Put lemon or lime slices and ice cubes in plain water if you want added flavour.

Happy drinking!

Bev

CHINESE THOUGHTS

'NEE HOW' (that's hello in Chinese!)
5 years ago I travelled to China and completed a 60 mile walk along the Great Wall for a fantastic cause - Breast Cancer Care. I met some amazing ladies, and sadly, not all are here today.
However some of the friends I made have organised a reunion up in Edinburgh this weekend, and I am really looking forward to catching up and remembering our fantastic adventure!
Not least our visit to 'Snack Street' in Beijing, where a weird and wonderful assortment of food was cooked by the roadside on skewers - only the very brave tasted! To this day we are still not sure what it all was.
If you are thinking of cooking more traditional Chinese food, don't forget the PAK CHOI (chinese cabbage). There are green and white varieties of this leafy vegetable. It's packed full of vitamin C, beta-carotene and folic acid. Pak choi is wonderful added to stir fries, soups and noodle dishes, but add the crisp stalks first as they need a little longer cooking time than the soft leaves.
You can also eat it raw in salads - it has a mild, slightly mustardy taste.

I'm off to do my packing now - 'ZAI JIAN' !

Bev

QUINOA - THE GOLD OF THE INCAS

Pronounced keen-wah, it comes from the seed of a leafy plant related to spinach. It's known as a grain but is technically a fruit, and has been cultivated in the Andes for over 5,000 years.

Quinoa is possibly the perfect food because it has a protein quality better than meat, and is a COMPLETE PROTEIN, meaning it contains all 9 of the essential amino acids. It is also gluten free, high in fibre, essential fatty acids and minerals, and very low in fat.

Studies have been done to show that it can help with migraines, promote better cardiovascular health, protect against breast cancer and prevent gallstones.

Quinoa is cooked like rice, in boiling water for about 20 minutes until light and fluffy. It has a delicate, somewhat nutty flavour. For added flavour try adding some fresh orange juice or stock, herbs and spices to the cooking water. You can add vegetables, nuts, seeds, herbs or chopped dried fruit for a tasty meal. It is delicious both hot and cold - sweet or savoury - try it!

Bev

EAT YOUR PUMPKIN!

When you've hollowed out your pumpkin to make a scary face for Hallow'een, what do you do with the flesh and seeds?

PUMPKIN FLESH IS VERY LOW IN CALORIES AND FAT, and has no cholesterol. It's rich in vitamin C and potassium and also full of antioxidants and beta carotene, which is converted into vitamin A that helps boost the immune system and promotes healthy skin, eyes and bones.
You can make great tasty soups, stews, pies and risottos from pumpkin flesh - or try roasting it in the oven with a drizzle of olive oil and fresh thyme.

DON'T THROW THE SEEDS away as they are packed with iron, zinc, calcium and magnesium, and are a good source of omega 3 fatty acids. Rinse with water, pat dry, and put in a bowl with a little olive oil and soya sauce for flavour. Coat well and spread out on a baking tray. Bake in the oven for about 15 minutes gas1/140 electric. Delicious sprinkled on salads or moreish as a healthy snack!

Have a spooky Hallow'een!

Bev

EAT FAT TO LOSE FAT!

Do you fear that an ounce of fat on your lips will turn into a pound of fat on your hips?
Do you feel guilty if you eat something with fat in it?
Do you consciously buy fat free foods?
Despite all this, do you find it hard to lose weight?

A HEALTHY ADULT should be getting about 1/4 of their days calories from fat. Your body NEEDS FAT TO FUNCTION PROPERLY. It is a vital nutrient that supplies the body with essential fatty acids. These help transport and absorb the fat-soluble vitamins - A, D, E & K around the body.

Great sources of good fats are; oily fish, nuts & seeds, avocados, olives, sunflower and olive oil and vegetable oils.
Fat is digested more slowly than protein or carbohydrate, thus satisfying the body.
250 calories worth of 2 rice cakes topped with a 2tbsps of peanut butter will keep you satisfied for longer than 250 calories worth of plain rice cakes - THINK ABOUT IT!

If you are struggling to lose weight and relying on willpower to not eat fat, then give me a call. Together we can change your eating habits.

Happy eating!

Bev

STAY HEALTHY WITH HERBS

Are you fed up with winter's sniffs and snizzles?
If so, why not boost your immunity with nature's herbs?
It's not too early to start - so read on..........
Native to North America, ECHINACEA is probably the best known immunity enhancing herb - with around 400 studies proving that it works!
Defences are also strenghtened by LIQUORICE ROOT and SIBERIAN GINSENG.
A lesser well known herb is the Peruvian CAT'S CLAW (so called because of it's clawlike stems). It is anti viral, anti inflammatory and anti oxidant -available in pill form or as a tincture that can be added to tea.
Other herbs to consider are BAYBERRY, FENUGREEK, HAWTHORN, RED CLOVER and GRAPEFRUIT SEED EXTRACT.
Me - I take one ODOURLESS GARLIC capsule a day to keep colds and vampires at bay!

I strongly recommend you to seek the advice of a reputable herbalist if you are considering taking herbal supplements to ensure they will work well for you.

Having said all that I'm off to the sun for a dose of Vitamin D!

Keep well,

Bev

BOOST YOUR IMMUNITY THIS WINTER

Sadly the central heating has just gone on!
Summer is a distant memory and the Christmas decorations are in the shops!!
Diets high in saturated or hydrogenated fats (think cakes, biscuits, crisps, pastry products) supress immunity.
So if you are have a low resistance to viruses NOW IS THE TIME TO CHANGE YOUR EATING HABITS FOR YOUR HEALTH!
Nuts and seeds (containing essential unsaturated fats), together with plenty of fresh fruit and vegetables (packed with countless vitamins and minerals) are the foods to eat to boost your immunity - the best choices are carrots, beetroot, sweet potatoes, tomatoes, watermelon, oranges, and kiwi fruit.
Viral infections can often cause increased mucus production. Foods to avoid if this happens are meat, dairy products, eggs and anything you think you may be allergic to.
No nutrients work alone in the body, so if you think you need a supplement to your diet consider one that has high strength multivitamins and minerals.
More about immune boosting herbs in my next blog.

STAY HEALTHY THIS WINTER!

Bev

ARE YOU WHAT YOU EAT?

How well do you eat?
Could you do better?
Try thinking about what you eat - what will it do for you?
Here are a few 'FOOD SWAPS' to get you started on your road to a healthier diet-
1. Potatoes for sweet potatoes - more nutrients and fewer calories.
2. Lettuce for dark green rocket, watercress or spinach - loaded with nutrients.
3. Brazil nuts (5 max) for crisps - to get your anti ageing selenium boost.
4. Porridge for breakfast cereals - the slow releasing energy will stop mid morning munchies.
5. Liquorice for sweets/chocolate - look for the preservative, additive and FAT FREE variety!

Happy Eating!

Bev

YO-YO DIETING COSTS THOUSANDS OF POUNDS!

The summer holidays are over.
The next bank holiday is at Christmas!
Many people think now is the time to go on a diet.
My approach is FORGET DIETING!

A survey of slimmers carried out by Virgin Money revealed that it costs, on average, £148 to successfully shed Ilb of excess flab.
So the 2 stone you may need to lose will cost over £4,000!!!!

The way to lose weight once and for all - AND KEEP IT OFF - is to make sustainable changes to your every day eating. Then you will see changes to your shape, feel fitter, have improved health and be able to STAY THAT WAY.

You can change and I am here to help you.

Bev

WHY CAN'T I BUY AN APPLE?

I have just had a very traditional seaside weekend!
The weather was typically British - drizzle and cloud, yet the beach huts were full of people brewing tea and sitting in deck chairs - ever optimistic!
So we walked along the prom, remembering childhood holidays of sandcastles and rockpool fishing.
Then it was lunch time.....and the only food available at the sea front was: fish and chips, burger and chips, hot dogs, crisps, ice cream, doughnuts, popcorn, candy floss, sweets and chocolate! I could not buy an apple - or any other fruit for that matter. The closest I could get was a banana milkshake!
Fortunately I had packed some dried fruit and nuts (good planning Bev), so we munched on those until we could find somewhere that sold something that vaguely resembled fresh food!

Is it any wonder that the British are getting bigger?


Have a happy day,

Bev

IS ORGANIC MORE NUTRITIOUS?

Eating organically grown fruit and vegetables will greatly reduce your exposure to chemicals, but the question is, are they more nutrtitious?
A 2009 report commissioned by the UK Food Standards Agency found that organic and "conventional" produce was more or less the same nutritionally.
An organic carrot may be free of contaminents but it is unlikely to provide you with more vitamins and minerals than a non organic carrot.
However you can help the environment. Fewer chemicals used in growing organic food results in less pollutants in rivers and streams.
From a nutrition point of view it does not matter which you eat, but, be aware that certain produce are heavily treated with pesticides, such as apples, strawberries, blueberries, cherries, potatoes, celery and spinach.
If you are considering buying some organic foods, you would do well to choose these.
Whatever you decide remember to EAT YOUR 5 A DAY!

Bev

BAN THE BLACKENED BANGERS!

It's summer - really!
Time for the great British barbecue - between the showers!
However you may wish to think twice before you serve up charcoal coated food.

A survey recently published by the University of Texas followed 1,700 people over the past 12 years, who had diets that included blackened meats.
The findings were that people who ate well done meats were twice as likely to develop bladder cancer as those who ate rare meats, which were less blackened.
The risk was highest for those who ate red meats.

To minimise the risks of these cancer causing chemicals there are a few things you can do:
1. Invest in a gas barbecue
2. Cook the meat under the grill or in the oven first, so there is less time over the charcoal
3. Barbecue vegetables as they do not form toxic chemicals
4. Trim the fat off the meat
5. Marinate meats to lessen blackening
6. Don't overcook
7. Flip food often
8. Prevent flare ups

Happy Barbecuing !

Bev

HOW LONG CAN YOU STAY ON A DIET?

I read with interest in the national press this week that women last on average JUST 19 DAYS on a diet, before they are back to their normal way of eating, with chocolate, crisps and wine the main culprits!

A typical woman will diet 3 times a year, and this will cost her around £160 each time, on slimming clubs, slimming products, magazines, gyms and exercise clothes.
After each attempt, a staggering 97% of women will regain the weight lost - and usually more!

Instead of relying on willpower for a restricted diet it is better to follow a more realistic routine comprising of healthy eating and regular exercise.

THE PERSONAL NUTRITIONIST can show you how to introduce long term lifestyle changes which have lasting benefits.

Why not SAY GOODBYE TO YO-YO DIETING, and make this the time you SUCCEED?

Bev

I'VE GONE GREEN - CYCLING!

After some overindulging for my wedding anniversary and birthday I have gained a few pounds - yes, I'm human!
So my ever considerate husband bought me a bike.
I'm also doing my bit for the environment now, and while the weather is good it's a fantastic way to get some outdoor exercise. Just one hour moderate cycling burns approx 300 calories, so Ive been out every day so far!
Riding for at least 20 minutes a day will mean increased fitness levels and of course the fitter you get, the faster you can go, thus increasing the energy you expend. Ride fast, breathe hard and lose the weight!
I've found a few hills to ride up too, as this works different parts of the body, and gives an all round better workout. However riding down hills is the best bit!
Obviously eating a healthy balanced nutrtitious diet, whilst exercising regularly, will result in weight loss, toning of muscles and a higher level of fitness.
If you intend to cycle remember to take a bottle of water with you to stay hydrated, and if out for more than 2 hours take a banana for energy.

Bev

THE IMPORTANCE OF PLANNING

I have a wedding anniversary and a birthday in the next week! WOOHOO!!
That means wining and dining.
All it needs is a little bit of planning to prevent any weight gain and still have what you want.
It's important NOT TO STARVE yourself all day if you are going out for a meal.
EAT SENSIBLY throughout the day. Stick to fresh fruit in the morning and a large plate of salad for lunch - avoiding salad cream and mayonnaise!
Have a snack late afternoon such as nuts and dried fruit. Or, if you can, make a juice, using 4 large carrots, 2 apples and 2 celery sticks. Add a little water too if you wish.
This will prevent you being so hungry when you get to the restaurant that you dive into the bread - fatal!
Consider having a starter or a dessert - not both. Or share.
Also, drink one glass of water for each alcoholic drink so you are not dehydrated.
Having said all that, DO NOT DEPRIVE YOURSELF. Have what you fancy, but go straight back to your healthy eating the next day.
The important thing is to ENJOY THE OCCASION..........and I will!!

Bev

SUMMER HOLIDAYS - BE PREPARED!

Holidays are a time for relaxing and unwinding. Sadly we often gain weight because we are out of our normal routine, don't exercise enough and drink far too much! So unless you want to come home with excess baggage here are a few tips to follow........
Try to MAINTAIN YOUR CURRENT WEIGHT rather than lose any.
Take HEALTHY SNACKS for the journey, such as nuts and seeds, and dried fruit.
Keep BOTTLED WATER on hand, and drink throughout the day to stay hydrated.
If your hotel has a BUFFET, LIMIT YOURSELF TO ONE VISIT.
Have a STARTER OR A DESSERT, but not both.
If self catering make use of local FRESH FRUIT AND VEGETABLES - try something new.
Decide to have a few ALCOHOL FREE days - it's not compulsory to drink every day!
GET MOVING - swim, play with the children, try new watersports or simply walk along the sand.
But above all, HAVE A GREAT TIME!!

Bev

GO NUTTY

Many 'dieters' opt out of eating nuts because of their high fat content, but the fats are monounsaturated (GOOD) fats, known to have heart protective benefits.
A palm sized portion is good to add to your daily diet.
But stay off the salty ones!
Eating just one ounce of ALMONDS gives you as much calcium as 5fl oz of milk, and calcium is important for healthy bones, teeth, muscles and nerves. It is also needed for the prevention of osteoporosis.
BRAZIL nuts are packed with selenium. This encourages the feel good factor, improves mental ability and discourages ageing.
WALNUTS are great for brainpower. They are high in omega-3 which aids memory and learning ability.
CASHEWS have a lower fat content than most other nuts, and are a good source of copper and magnesium - essential minerals for a healthy body.
And PECANS are loaded with over 19 vitamins and minerals, including vitamins A and E.

Make some healthy choices each day to improve your wellbeing.

Bev

I've just been to Jersey for a few days and did cycle about 10 miles along the coast...brownie points there!
But oh the joys of indulging over a long weekend......the problem is how to recover?
I find a few days of eating raw food is the perfect solution to getting your digestive system back on track and generally feeling great.
RAW FOOD is anything in its natural state. So fruit, vegetables, nuts, seeds are all wonderful - just don't cook them.
Try a GREEN SMOOTHIE for breakfast - you put 1 banana, 1 large peeled pear, a handful of blueberries, a handful of spinach leaves & a handful of curly kale in a blender with 1/4 pint of water & whizz till smooth. Fantastic mix of vitamins and minerals to start the day.
You can also make dips such as tomato salsa, guacamole, tahini and hummus to have with your meals.
However any HEALTHY CHANGES you can make to your diet are fantastic!

Bev

WORRIED ABOUT WRINKLES?

Free radicals are organic molecules produced in the body. They are responsible for the signs of ageing, and also diseases such as diabetes, heart disease and some cancers.
Antioxidants occur naturally in certain foods, and they reduce the damage done to body cells by the free radicals.
BERRIES are a great source of antioxidants, particularly BLUEBERRIES, which contain anthocyanins - substances that have been proven to strengthen collagen in the skin, and help prevent it from sagging.
GREEN TEA has antibacterial properties, and is fantastic for skin because it contains polyphenols. These help prevent puffy eyes and soothe areas of red skin.
ACAI BERRIES have an amazing high amount of anti ageing antioxidants, but they cannot be bought fresh in the UK, so many people buy them freeze dried, as juices, or in supplement form.

But the best thing of all.......... DRINK WATER!

Bev







Bev

EAT BREAKFAST

I went to Macclesfield Forest at 7.30 this morning, walked for 4 miles with my husband and we didn't see a soul. Sunny, birds singing, glorious day - GET OUT AND WALK - you'll feel great!

It's important to EAT BREAKFAST EVERY DAY because your body has not had any sustenance for many hours and it is in need of nutrients for energy. If you skip breakfast you are setting yourself up for a fall that can lead to fatigue and poor food choices later on.
So, my choice, was the freshly squeezed juice of 3 oranges before the walk (great for vitamin C, and to get your digestive system working).
Then after the walk a bowl of porridge and berries. The oats are slow releasing energy to keep you feeeling full until lunch time and preventing a dip in blood sugar levels, leading to the need to snack.

On a work day, if you are short of time, and really can't stand the thought of eating early on, have a glass of hot water and lemon to wake up your body. Then take some fresh fruit with you to eat as soon as you feel you can, to kick start your metabolism. A banana is perfect - it comes ready wrapped!

Enjoy your day,

Bev

Emotional Eating

Do you eat chocolate when you are bored?
Binge on biscuits when you are stressed?
Or crave crisps to feel calmer?
Is your eating governed by your emotions?
EMOTIONAL EATERS EAT when they are NOT HUNGRY.

You need to CHANGE YOUR HABITS.
Instead of raiding the fridge - this will probably leave you feeling worse - find something else to do. Get absorbed in a good book, play a computer game, ring a friend for a chat, have a relaxing bath........and more importantly, CLEAR OUT THE JUNK.

If you have only healthy, fresh foods at home in your cupboards and fridge, then you cannot be tempted to eat the wrong things.

Need a helping hand to do this......then give me a call!

Bev

Sorry for the delay in blogs - gremlins in the system and IT traumas!

Did you know that food can be a powerful tool in fighting and preventing many illnesses?

SUFFER FROM HAYFEVER? EAT YOURSELF BETTER!

The first step is to support your immune system well.
Eating fresh foods is essential to obtain all the vitamins and minerals required by the body.
VITAMIN A is important for mucus membranes, so also include eggs and oily fish.
VITAMIN C is a natural anti histamine and is useful for easing bronchial constriction.
SELENIUM may boost the immune sytem too - try eating brazil nuts, fish, liver and mushrooms.

Studies have shown that QUERCETIN may help alleviate hayfever symptoms too. This is a naturally occuring plant pigment which has anti inflammatory and anti histamine properties. Good sources are apples with the skin on, berries, red grapes, red onions, capers and black and green tea.

Having said all that , it's raining so no hay fever today! At least you can be well prepared.

Keep eating well and remember - DON'T DIET!

Bev

Welcome to my website!

26 miles is a long way......my feet wouldn't talk to me for a few days after! I did the Shine Walk, raising money for Cancer Research with every step, and am the proud wearer of my medal! So now to think about the next challenge.....

Any one considering a new healthy way of eating should also be prepared to exercise. I'm not advocating a marathon for everyone, but brisk walking and swinging your arms will exercise nearly every muscle in your body. Just 20 minutes a day and you will feel the benefits. Exercise also reduces stress, as it aids the release of serotonin (an organic compound) in the body, which gives a natural high and lift in mood. Summer's on the way - get out and WALK!

I passionately believe that diets don't work. You have to make permanent, significant CHANGES to your every day eating. I will HELP and SUPPORT you as you go through these changes. I have been there, know the problems and will be there for you.

The Personal Nutritionist is committed to helping clients who are desperate to LOSE WEIGHT AND KEEP IT OFF.

I'm happy to answer any emails, or please give me a ring for more information.

Best wishes,

Bev

I had a fantastic time in Chile, spending a week under canvas in the Atacama Desert, working 16 hours a day as a volunteer on the Atacama Crossing - a 150 mile foot race.
My next challenge is the 26 mile 'Shine' walk in Manchester on April 17th.

I am now back and very excited about my new business. My approach to losing weight and keeping it off is very simple: I passionately believe that diets don't work, because once you stop dieting and revert back to how you used to eat, you will gain the weight once more.
You have to make permanent significant CHANGES to your every day eating.
I believe you need SUPPORT each day whilst doing this.
Remember, I have done this I understand the problems and I can help you.

The Personal Nutritionist is committed to helping clients who are desperate to lose weight, and keep it off.

My tip for 'chocaholics' over Easter:
Break chocolate into squares and freeze. Then eat just a few squares: it takes time to eat frozen chocolate!

Welcome to my website!

I'm always looking out for a challenge - check out www.racingtheplanet.com. I am currently somewhere in Chile, working as a volunteer on the Atacama Crossing. Hard work, self sufficiency, little sleep, camping out, no showers or loos - great smelly fun!! I'm back for business on March 20th but please feel free to email me any time and I'll contact you on my return.

The Personal Nutrtionist is committed to helping clients who are desperate to lose weight, keep it off and want constant support whilst doing so.

I believe that while you continue to eat certatin foods you will find it very hard to lose, and subsequently, maintain a healthy weight. My principle is to clear out the junk, restock, and kick start your digestive system to create the basis for a new healthier body to function.

It's all about CHANGE so that you will automatically make healthy food choices - so what are you waiting for?!

Bev