HAVE A FABULOUS HEALTHY CHRISTMAS!

As promised on Red Shift Radio's European Lunch show - here are my top tips again for cutting down on excess calories this Christmas.
The average person consumes a whopping 6,000 calories in just 1 day.... that's 3 days worth for the average woman!
If you take up all of the following suggestions you'll SAVE AROUND 1,000 CALORIES JUST ON LUNCH!...... SWAP:
1. White & dark turkey meat with skin, for just white meat.
2. Roast potatoes for a small jacket potato.
3. Sausage meat stuffing for chestnut & cranberry stuffing.
4. Chipolatas wrapped in bacon for Devil's on Horseback (prunes wrapped in thin, lean back bacon).
5. Bread sauce made with whole milk for one with skimmed milk.
6. Gravy made with turkey juices/fat for gravy granules and with water.
7. Christmas pudding & brandy butter for a filo pastry mince pie with 1/2 fat creme fraiche.
8. Sherry trifle for a fruit sorbet.
9. Hard cheese & biscuits for feta cheese & celery.
10. Foil covered chocolates for Turkish Delight.

And then there's the alcohol....
Have a Happy Christmas everyone!!
Bev

THERE'S NO PLACE LIKE HOME!

NAMASTE! WOW! That about sums up my adventures in Nepal. I was working as a volunteer for Racing The Planet on their 150 mile foot race through the Annapurna foothills of the Himalayas. 240 people entered the race & there were 22 volunteers & 12 medics ensuring their safety - manning checkpoints, getting deployed each day to a new position & generally cheering them on! It was extremely hard work - especially through the freezing cold nights, but a very pleasant 30 degrees in the day.
Highlights were seeing the Himalayas (photos on my FB page), the stunning scenery, monkeys swinging in the trees & the very welcoming Nepalese people.
I'm happy to forget the night there was a snake in the loo pit - venomous apparantly - and also the rats, mice & spiders!
Driving was quite an experience - it would appear you drive on the left - unless it looks better on the right! There were no rules apart from do not hit the cows or the water buffalo.
We had some fantastic food in Pokhara after the race (freeze dried food loses it's appeal after a week!) Curries, daals & cooked meats being so cheap. I'm now really craving fresh fruit & vegs, so the fridge is once again stocked up with healthy stuff!
I suppose I'll have to start thinking about Christmas soon.....stay healthy this winter by eating well.... info to come.

Bev

NEXT STOP NEPAL - WELL ALMOST!

Hello again, I can't believe how the time has flown by. Luckily I've been extremely busy in the last few weeks, and even had 3 new enquiries, from lovely ladies who want to eat more healthily and lose weight during December!
Anyway, the cases are nearly packed - half the room is taken up with the delicately spiced freeze dried meals (eat your heart out Masterchef!)and healthy snacks that we'll need for a week.
This is where I noticed a flaw in the plan.... We're having a stopover in Abu Dhabi first - so the cases will still be full to capacity when we fly on to Kathmandu - so where do I pack the shoes & bags I so obviously need from the souk markets?! Any suggestions?
I'm looking forward to Arabian & Nepalese food too & will try to upload some photos when I can. I read an article recently that says Nepal is yet to open a MacDonalds - good for them I say!
So the itinerary is Abu Dhabi 3 nights, Kathmandu 1 night, Pokhara 4 nights. Next 7 days & nights somewhere in the foothills of the Himalayas with the occasional tent to sleep in! Then a few days r & r before homeward bound!

Next blog in December!
Happy Christams Shopping!

Bev

ADVENTURES AGAIN IN 29 DAYS!

After the fantastic time Tony & I had working in the Atacama Desert in Chile last year we wanted another adventure to look forward to. So we're off to work for Racing The Planet again - this time as volunteers on a 150 mile self supported foot race in the Anapurna region of the Himalayas in Nepal.
We set off on Nov 10th and I'm already making a list of things to do before we go & things we need to take with us - especially the really yummy freeze dried food that we'll be eating for a week! (In the Atacama the volunteers got cold pizza as a treat one night - wow - real food - it was fab!)
PLANNING is so important in many aspects of your life. If you are one of those people who wants to be healthier, have more energy, lose some weight & generally feel amazing, then PLAN your meals & snacks in advance. Then you can shop for healthy, fresh food and cook delicious meals instead of rushing into the supermarket for a pre-packaged dinner. PLAN, shop & prepare healthy packed lunches for yourself or your family if they need them, to avoid making unhealthy choices if out in the day. Yes I know it takes time & effort, but doesn't everything that's really worth doing?
So I'm now off to buy some things on the list..... freeze dried meals, energy bars, sachets hot chocolate, alcohol gel, blister kit, batteries for headlamp.... & the list goes on!

Happy Planning!

Bev

LOSE WEIGHT BY EATING MORE!

When you're "on a diet" it can be so depressing to see the tiny amount of cheese you are allowed, or to force yourself to stop at 1 biscuit!
By changing many of the foods that you regularly eat to ones that are LOW ENERGY DENSE you can eat bigger portions, feel less hungry and not have to rely on willpower to lose weight.
Energy density is a way of measuring how many calories food has in relation to its volume. High energy dense foods are ones such as chocolate and pastries - just a sniff and you feel the pounds piling on!
Low energy dense foods are mainly fruit and vegetables. They contain a relatively high amount of WATER, FIBRE and AIR. Take cucumber and celery - they have a very high WATER content and it's thought that you use up more calories digesting the food than they actually contain! FIBRE is not digested, it passes through the body so it's 'calorie free'! Vegetables, beans and pulses are high in FIBRE.
AIR is also calorie free, so how about popcorn as a great healthy snack - no salt, sugar or butter though!
Other great low energy density swaps are baked white fish for steak, porridge oats for cornflakes, rice cakes for bread and cottage cheese for hard cheese.
You can eat more of the healthy swap so it looks like you have plenty of food on your plate!

Happy eating!

Bev

5 WAYS TO A HEALTHIER LIFESTYLE

Most people I speak to are now on some sort of diet to lose holiday weight & be slimmer for the Christmas parties - roughly 10 weeks away - OMG!
My advice, as usual, would be don't diet, because when you stop dieting you'll regain the weight again. Instead, decide to make healthy eating a way of life. The pounds will drop off - and stay off!
Make some healthy changes today....

1. Eat breakfast, or you'll be famished by mid morning & reaching for a quick sugar fix. Best choices are oat based cereals or fresh fruit.
2. Get cooking. Give up processed foods which are usually packed with salt, sugar, saturated fats, fillers, preservatives & other additives - none of these are good for you!
3. Swap brown for white when eating bread, rice & pasta. When these foods are processed to make them 'white' foods they lose a vast amount of their nutritional value, so opt for brown.
4. Eat good fats, that means unsaturated which are found in olive oil, oily fish, avocados, nuts & seeds. They help lower cholesterol & reduce the risk of heart disease.
5. Have a vegetarian day. To ensure you eat plenty of fresh vegetables plan to cook a meat free dish at least once a week.

Go on, make a healthy change today!

Happy eating,

Bev

DON'T GO ON ANOTHER DIET!

How many times have you gone on a diet? With all the will in the world it's virtually impossible to stay on a diet forever. If you want to LOSE WEIGHT successfully, and KEEP IT OFF, then you need to CHANGE your eating habits, because, let's face it - it's your eating habits that made you gain the weight in the first place!
The average woman goes on 3 diets a year and lasts 19 days on each one! (I haven't got a figure for men but I believe they do a little better).
The UK diet industry is worth an estimated £1 billion each year. A huge proportion of that is repeat business - because DIETS DON'T WORK (long term). It's no good eating less food for a few weeks, or months & then hoping the weight will stay off. It won't. Once you revert back to your old eating habits the pounds will slowly creep on again, and possibly more.
The answer is to cut out the junk, processed and packaged foods, go back to basics by cooking good, fresh healthy food, eat nutrient dense foods instead of 'empty calories' - and move!
That said I'm off for a swim now.

Are you fed up with yo-yo dieting? Are you ready to CHANGE?

Happy eating!

Bev

FOOD TO LIFT YOUR MOOD

Hello again, well what a week we've had so far with all the rioting and trouble. I sincerely hope that it's over now, all those who have lost homes, businesses or possessions get compensation, and every criminal gets their just desserts.

So, if you're feeling a little low think about what you are eating - food can have a positive or negative effect on your mood. Sadly, when we're down we may not be bothered to eat well, which in turns means your body will not work at its best, due to a lack of good nutrients.
It's important to eat protein rich foods to ensure you are getting an amino acid called tryptophan. This is converted in the brain to the mood enhancing hormone, serotonin.
Also have a great variety of fruit and vegetables, as Vitamin C can also help produce serotonin.
Brazil nuts are a great source of this hormone too - 3 a day is all you need.
Omega 3 fish oils will help too - choose oily fish 2 or 3 times a week.
Finally remember to drink up to 2 litres of water a day to stay hydrated.

On a lighter note I'm off to the Peak District to spend a long weekend walking, and, true to form the weather looks bleak. So not to be deterred, waterproof trousers and jacket, hat, scarf, gloves and thermals all packed.......tell me, is it really still August?

Happy eating!
Bev

FITNESS, FOOD & FAME!

I'm off to London on Thursday for a photo shoot for the Daily Mirror! They are doing an article on women who are fitter in their 50's than they were in their 20's - and I definately fit the bill!
This prompted me to share some information on eating & exercise.....
All of my clients do some form of exercise - it's a well known fact that a healthy diet combined with regular exercise is the best way to get fitter, have more energy, lose weight and generally feel fantastic!
Whatever time of day you exercise you should eat something before hand, and always drink plenty of water during and after to stay hydrated.
Mornings? Try to eat 20-30 mins before you start, even if it's simple food like a banana or a yoghurt when you wake up.
During the day? If it's a few hours since your last meal have a snack like a handful of dried fruit & unsalted nuts for energy.
Evenings? Aim to have your last meal 1-2 hours before you workout. Include wholegrains (brown rice or pasta), protein (lean meat, chicken, fish or eggs) and plenty of vegetables.
Whatever time you choose, and whatever you do, ensure you eat something afterwards, ideally within an hour. Your body will replenish used up energy stores, so give it something really healthy back, like a fresh fruit or vegetable smoothie.

Happy exercising!

Bev

WHAT HAPPENED TO THE WEATHER?

Hi again, I've just come back from hot 'n' sunny Madrid - what's going on here? My birthday is in July and it's always been a lovely day - must be something in this global warming!
Anyway, back to Madrid. It's a beautiful city, and if you stay central, the main attractions are within walking distance. We visited the Royal Palace, the Prado Museum & Retiro Park, and because it was so hot I had to go into loads of clothes & shoe shops - just to cool off in the air conditioning of course! We also went to see a flamenco version of Carmen - absolutely brilliant!
Eating healthily in Spain is pretty easy. Many coffee shops make freshly squeezed orange juice at breakfast, and there were wonderful stalls selling all varieties of roasted nuts. Tapas is as healthy as you make it. There are many vegetable dishes available, olives, Spanish omelette & paella. I think sharing small dishes is always more fun than one large meal. A great favourite that I've not had before was spicey fried green peppers - absolutely delicious!
As it was so hot it was imporatnt to drink plenty of water, but then in the evening it was time for sangria. We found a lovely restaurant that served organic sangria, which was really good. Madrid also seemed to specialise in Mojitos, so I had to try just 1 or 2!
So if you're off to the sun soon, remember drink lots of water and if you want to eat well, you can - look for fresh food!

Happy eating!

Bev

I'M OFF TO SUNNY SPAIN!

I've just seen the weather forecast for the next 5 days & it's rain! But do I care? No, because I'm off to Madrid for a few days & it's 35 degrees there.
I'm looking forward to sampling the gaspacho (chilled tomato soup), a great selection of tapas dishes & of course, paella. All washed down with a glass or 2 of Sangria - well, I am on holiday!

Wherever you may be off to here are my general tips on healthy eating when you're away:
- If you want to avoid the excess baggage on your return then stick to foods that are grilled, boiled, baked, roasted, steamed, poached or stir fried.
- Eat plenty of vegetables with your meals & enjoy local fresh fruit instead of desserts.
- Watch for creamy dressings & croutons on salads, and try to avoid dishes with the words deep fried, battered, breaded, pastry, cream, butter, rich, coated, dressed or au gratin (with cheese).
- Don't overdo the alcohol or your resolve will weaken, which will lead to poor food choices.
- I'm not saying be good all of the time, but don't indulge every day. Make sensible choices when you can and you will have more chance of maintaining your current weight.

Y viva Espana!

Bev

HEALTHY EATING ON HOLIDAY? IT'S NOT HARD!

You're about to go away for a well earned break. You will no doubt have a fantastic time. Wouldn't it be lovely if you came back, and that fantastic feeling continued because you had not gained any weight? It's unrealistic for most people to lose weight whilst on holiday - but not so hard to maintain your current weight.

Here are my tips:
- avoid pastry, sugary & salty foods and anything fried
- never skip breakfast and enjoy a light lunch
- don't eat a 3 course meal every night
- visit a buffet table just once and don't pile your plate high
- have plenty of vegetables with your meals
- choose fresh fruit if you want a dessert
- drink water throughout the day to stay hydrated
- opt for some alcohol free days andremember, alcohol weakens your resolve

The other important tip is move!
Don't sit idly on the beach. You have plenty of free time so make good use of it. Swim, do water sports, hire a bike or build sandcastles with the kids! Pack your trainers and play tennis, go jogging or visit the hotel gym.

Above all enjoy yourself, focus on having fun and don't pile on the pounds.

Happy holidays!

Bev

EAT WELL WHEN FLYING

Holiday season is fast approaching, and no one wants to gain weight or feel unhealthy whilst they are away. I've seen people drinking pints of beer at 7am, or eating burgers and chips - just because they are on holiday!
Good planning begins at the airport. Anyone who travels regularly will know you have to look for the healthy options - but they are there!

If possible, have a healthy meal before you get to the airport (or take a few healthy snacks with you if it's an early start) then you will not need to eat until you are in the air.
Try to avoid airline catering - it's not the healthiest option! Last time I travelled I was able to buy salads, wraps, sushi, nuts, dried fruit, fresh fruit and yoghurt in the airport shops. Take a picnic on board!
It's best to eat little & often when at altitude as your metabolic functions slow down. Small amounts of food, eaten regularly, should make you feel more comfortable than one large meal.
Once through security remember to buy bottled water to keep you hydrated during the flight - you may need a few bottles for long haul. Avoid coffee and alcohol if possible as they both act as diuretics, causing increased dehydration.

Have a good trip!

Bev

THE SALTY LOW DOWN

TOO MUCH SALT in your daily diet can lead to HIGH BLOOD PRESSURE & FLUID RETENTION, and you are putting yourself at risk of developing HEART DISEASE or suffering a STROKE.
6g salt (approx 1 rounded teaspoon) is needed by the adult body, each day, to control the levels of water in the blood & body fluids.
Deficiency is extremely rare because salt is hidden in many packaged & processed foods, and added widely to takeaway & fast foods.
So 6g a day....check your food labels to see what you are actually consuming. Apart from the obvious, check breakfast cereals, bread, tins & jars, condiments, packaged meat, fish, ham, bacon & cheese.
And then.... do you add more salt when cooking? Or to the food on your plate? It's worth thinking about.
How much do members of your family consume?
REDUCED SALT on a product will have around 25% less than a comparable product.
If you like stongly flavoured food, use herbs & spices, especially garlic, ginger or chilli, to give your meals great taste.
My advice - chuck your salt out! Or at least cut right down on what you use!

Happy eating!

Bev

ARE YOU A CAFFEINE JUNKY?

How many cups of tea or coffee have you had so far today? Or fizzy pop with caffeine? And how many glasses of water have you drunk? If you've had more caffeine drinks you may like to read on......
CAFFEINE is the most widely used mood altering DRUG in the world! Does that suprise you? It's a stimulant and can be very addictive, giving immediate increased alertness, so that people become dependant on it. Now while some people find this a positive effect, as they need to stay awake, there are downsides.
Large amounts can lead to a state of hyperactivity as caffeine stimulates the nervous system. For this reason it's advisable not to drink in the evenings as it can affect sleep quality. Also high blood pressure is a problem, as is dehydration because caffeine is a diuretic.
Another problem is that DRINKING TOO MUCH CAFFEINE CAN HINDER WEIGHT LOSS! This is because it stimulates the pancreas to overproduce insulin, and insulin is a hormone that causes the body to store fat.
Now I'm not saying give it up altogether, as the withdrawal symptoms can be pretty severe with very bad headaches lasting a few days as your body gets used to not getting it's fix! Yes I repeat, it's a drug!
If you drink a lot, perhaps you could have a glass of water between cups of tea or coffee? Go on, give it a try - you'll feel good!

Bev

BOOT CAMP TRAINING FOR NEPAL!

Everyone loves going on holiday and I'm no exception. Rhodes is a beautiful island and I recommend Lindos as a lovely quiet part, with an amazing ruined Acropolis on the top of a hill. I managed to stick to healthy eating about 50% of the tine (alcohol was the main culprit) and did a few long hill walks. However I still feel a little sluggish so it's time to kick start me!
Sadly my personal trainer has left the gym I go to (Energie at Handforth Dean) so I am starting with a new one this week. But on the bright side, a fresh look at how you train can be a great boost.
It's all very well getting your eating right, but you do have to expend energy to be truly fit and healthy.
Food wise I'm off wheat, dairy, salt, sugar and alcohol. But I am allowing myself 1 proper coffee per day!
I also realised that my volunteer work in the Annapurna region of the Himalayas in Nepal is only 6 months away, so I've signed up for 12 sessions at BOOT CAMP.....I already have the words 'move it you orrible little....' and 'give me 20 push ups' echoing in my head....and visions of Sergeant Major types!

Wish me luck!
Bev

YET ANOTHER LONG WEEKEND!

2 Bank Holiday weekends in a row may sound fabulous, but are you eating well?
The shops are full of tempting treats again.
To prevent weight gain and that bloated, uncomfortable feeling, try to balance your eating. Include plenty of fresh fruit and vegetables, and limit the high sugar, high salt, high fat, high calorie foods.
PLANNING is the way to go. Write a list now of the meals you are catering for over the next few days. Then decide what you'll cook, write a shopping list, and when you go shopping STICK TO IT! Don't be tempted to buy lots of food that you, and you're family really don't need. You may well still have left overs from last weekend!

Are you are fed up with diets? Or maybe you'd like a few suggestions for small changes you can make to your family's eating habits?
I can HELP, ADVISE AND SUPPORT you while you make these changes, and the whole family will benefit!

Im now also seeing clients at THE BROOKDALE CLINIC in Knutsford. Call me on 07930 194339 or email bev@thepersonalnutritionist for more details.

Have a happy long weekend!

Bev

IT'S CHOCOLATE TIME!

I posted a link on Facebook the other day reporting that the typical child will receive around 12,000 calories worth of chocolate over Easter - that's a lot of energy to work off!

The good news is that chocolate can be good for you! It's all about the quality - the DARKER THE BETTER. Go for chocolate that has a COCOA CONTENT OF AT LEAST 70%. This is the best way to satisfy a craving without having too much sugar or fat. It will also provide you with antioxidants (they stop you going rusty inside!) In fact, the British Medical Journal states that a LITTLE (just a few squares a day) of this healthy variety of chocolate can also help reduce blood pressure, and reduce the risk of a heart attack or stroke. But it must be HIGH COCOA CONTENT DARK CHOCOLATE. The best time to eat it is after a meal so you are more likely to be satisfied by a small amount.

Eating chocolate also makes you feel good. It increases brain levels of several chemicals which lift your mood. So have a very Happy Easter and enjoy your chocolate!

Bev

SPRING CLEAN YOUR CUPBOARDS

Spring is officially here, and now is a great time to blitz your kitchen cupboards. While doing 'kitchen clearances' for clients it never ceases to amaze me how long people keep herbs & spices. (I have found them dating from the 1990s in too many kitchens!) Both are a fabulous way to add flavour to your cooking, so make sure they are not out of date.

You should also check labels & chuck out anything that contains E numbers. Many are linked with hyperactivity in children, and the foods that contain them are often loaded with salt, sugar & fat, & very low on nutrients. I'm really suggesting you 'chuck out the junk!' You know what I mean......those foods (and drinks) that you really don't need.

Next time you go shopping look on the 'healthy aisle' for salt free products.
I also recommend you stock up with brown rice & pasta, tins of chickpeas, beans & lentils, tinned tomatoes, extra virgin oil, balsamic vinegar, honey, nut butters, rice cakes, oat cakes, dried fruit, unsalted nuts, fruit & herbs teas, & of course a varied selection of herbs & spices.

Once you have a 'healthy storecupboard' you'll feel so much better!

Happy eating!

Bev

NUTS TO HEALTHY SNACKING!

Many people are suprised when I tell them to snack on unsalted nuts. They don't consider eating them because of their fatty nature & high calorie content.
In reality NUTS are PACKED WITH PROTEIN & a great source of HEALTHY FATS, not to mention all the VITAMINS & MINERALS they contain.
Nuts can be looked upon as nature's vitamin pills! Studies have proven that eating nuts has many health benefits including to help lower bad 'LDL' cholesterol, and reducing the risk of heart disease.
A portion the size of your palm of these nutrient rich nuts is all it takes to satisfy hunger till the next meal - the key is not to overeat! Choose from:
WALNUTS - incredibly healthy for the heart.
ALMONDS - full of vitamin C.
CASHEWS - lower in fats than most nuts.
PECANS - with at least 19 vitamins & minerals.
BRAZILS - high in the antioxidant selenium.
MACADAMIA - good for lowering cholesterol.
Eat nuts whole, flaked, ground or in the form of nut butters. Add to meusli, use in baking or sprinkle over salads.
Obviously please do not eat if you know or suspect you have a nut allergy!

Happy snacking! Bev

SCRUMPTIOUS MEUSLI BARS

Are you looking for a delicious mid morning or afternoon snack that is full of natural ingredients with no additives or preservatives? Then look no further - I made these meusli bars on Sunday - they are really good! You need a small non stick loaf tin.

1. Preheat oven to gas 5 or 190c/375f.
2. Put 275g DRIED FRUIT (dates, figs, apricots, prunes, pears, raisins - a mix of whatever you fancy) in a food processor & blitz till well chopped.
3. Do the same with 50g UNSALTED NUTS.
4. Warm 80ml FRUIT JUICE (orange, apple or grape) & 30ml HONEY in a large pan.
5. Add the dried fruit, nuts, 75g MIXED SEEDS & 15ml CINNAMON or GINGER to the pan.
6. Finally add 60g sifted WHOLEMEAL FLOUR & 125g ROLLED OATS.
7. Mix well & tip into loaf tin.
8. Bake for 20 mins in the centre of the oven.
9. Cool in the tin.
10. Cut into 12 slices & keep in an airtight container.

For those who want to know there are 160 calories in a slice, or have half a slice for 80!

Happy eating!

Bev

SIZE MATTERS!

While shopping at my local supermarket on Saturday I saw a mother give her children a bag of crisps each. Ok you say - a treat on the weekend? Maybe, but they were large bags of crisps - not the small packets I remember.
This made me think about PORTION CONTROL.
I had a look at the snack aisle & found that if you want the small 25g bag of crisps you have to buy a multipack of 6! The alternative is to buy a 35g single bag with extra fat, salt & calories!

The Food Standards Agency recently announced that many popular foods now come in bigger sizes. A slice of medium white bread has gone up 10g in weight providing an extra 22 calories per slice. Premium, luxury or special food products tend to be larger than the standard varieties, & the £2 billion us Brits spend on ready meals every year is buying us bigger meals.
Is it any wonder the nation is getting fatter?!

So if you want to downsize, get an idea of what portion sizes should look like. A portion of roast chicken is 75g, the size of a deck of cards, and a jacket potato 175g, the size of a computer mouse. When plating up a meal, fill more than half the plate with vegetables so as not to overdo the carbs and protein. You can also serve your meals on smaller plates.
A portion of healthy nuts or raisnins for a snack is 25g - the size of a golf ball.
And avoid munching from tubs, packets or jars. Put the food onto a plate so you can see how much you have.

Happy Eating!

Bev

KEEP YOUR SPRING VEGS FRESH

I highly recommend eating FRESH FOOD to maximise your intake of vitamins & minerals, but, from the moment vegetables are harvested they begin to slowly lose vital nutrtients.
So unless you are eating them on the day of purchase you should consider freezing them.

When FROZEN PROPERLY VEGETABLES will RETAIN all their FLAVOURS & NUTRIENTS. Great vegs for freezing that are IN SEASON NOW are leeks, spinach, cauliflower, purple sprouting broccoli & also parsley - this is brilliant to freeze so you always have a little on hand when it's needed in a recipe.

The best method is to drop a handful of FRESH VEGETABLES at a time in a pan of boiling water for 30 seconds. Then remove using a slotted spoon & plunge into a bowl of iced water. This method will prevent them from going brown when frozen.
Once chilled, remove from the iced water, drain, & scatter on a tray lined with kitchen paper. Freeze the vegetables on the tray first & then transfer to a freezer bag to store.

Then enjoy eating!

Bev

WEEKEND AWAY? NOW BACK TO NORMAL

Hi, I'm back from chilly but beautiful Prague - well worth a visit if you haven't been. Stay in the Old Town - it's central for all the sights. You must go to Prague Castle & Charles Bridge. Also fascinating are the Astronomical Clock, Jewish Quarter & the Black Light Theatre.

The food was fabulous & portions very generous, so we shared many meals. The Czechs are big meat eaters. Goulash, tenderloin pork & roast knuckle were delicious! Sauerkraut & red cabbage were big hits, but I found the dumplings a little bland & far too many of them! Apple strudel just had to be tried - mmmmm!
Apparently the Czechs are the biggest consumers of beer in the world so beer tasting was a must - & very good it was too!

So it's back to healthy eating now - freshly cooked food, no artificial stuff or preservatives, and loads of veggies.
I'm PLANNING MY MEALS for the next few days, making a shopping list & sticking to it. My dinners this week are Salmon with lots of green vegs, Bean chilli with brown rice, Chicken & parsnip casserole, Moroccan chicken with chickpeas & Cashew nut paella.

Successful healthy eating depends on PLANNING.
So what are you having to eat this week?

Happy Eating!

Bev

LOSE WEIGHT WITHOUT COUNTING CALORIES!

Many people say to me - ok, I know I have to eat fewer calories than I burn up to lose weight. And yes, it's true, you do, but you don't have to do it through willpower.
If you CHANGE THE TYPE OF FOOD YOU EAT, it's possible to LOSE WEIGHT WITHOUT REALLY TRYING - how good is that?!

HIGH FIBRE FOODS are important, because fibre holds water and tends to fill you up, so your stomach is tricked into thinking you've eaten more than you actually have. Fantastic examples of these foods are vegetables, fruit, whole grains and beans & pulses. You can eat relatively large portions of these foods without consuming large amounts of calories.

FATTY FOODS do little to control appetite because the body does not recognise fat as energy for immediate use. So the brain does not cut the hunger signals and you go wanting more. Think crisps and biscuits here.

Also you really need to AVOID SUGAR if you want to lose weight - it is just unnecessary calories! It's not always that simple with sugar because it hides in all manner of foods from ready meals to ketchup.

If you CHANGE THE WAY YOU EAT your digestive tract will do the calorie counting for you, and diets can become a thing of the past!

Happy Eating!

Bev

CHOCOLATE THAT IS GOOD FOR YOU!

Valentines Day conjures up pictures of love, romance, red roses....... and chocolates!
If you don't want to pile on the pounds the answer is to let it be known that any chocolate you receive should be DARK CHOCOLATE, with a high percentage of cocoa - 75% or more.

THE HIGHER THE COCOA CONTENT THE BETTER THE CHOCOLATE IS FOR YOU!

Cocoa beans contain flavonol antioxidants more powerful than those in red wine or green tea! Studies show these flavonols help to lower blood pressure, reduce cholesterol and improve blood flow to the brain and heart.Research at Hull & East Yorks NHS Trust showed NO WEIGHT GAIN for people eating 1oz of high cocoa content dark chocolate a day.

So say NO to MILK CHOCOLATE which may have as little as 25% cocoa content - the rest will be fat & sugar........mmm......lovely!

If you have a health store near you check them out for 'RAW' CHOCOLATE bars, or order off the internet. I recommend http://www.detoxyourworld.com/

Happy Valentines Day!

Bev

BORED WITH PEAS & CARROTS?

Why not try something new? You may discover a whole new world of flavour!

BUTTERNUT SQUASH has a sweet nutty taste and the deep orange coloured ones are the most flavoursome. It's low in fat, but high in vitamins A and C. Use in soups and casseroles.

CELERIAC is a knobbly root vegetable from the celery family. It's milder in taste than celery and a great source of vitamin E. Boil, steam, braise, roast or grate raw onto salads.

OKRA is also known as ladies fingers, due to the shape. It's a very delicate vegetable that bruises easily, and is traditionally used in Indian cuisine. Rich in fibre and vitamin B6, try adding to a vegetable curry.

PAK CHOI is widely used in Chinese cooking, It has a mild, mustardy taste and is great added to stir fries. Cook the stalks first and add the leaves at the last minute, as it will wilt, like spinach. It's packed with Vitamin C and calcium.

SWEET POTATOES are not related to poatatoes, despite the name. They have dark orange flesh that is sweet when cooked, and are great boiled, mashed, baked, roasted and in soups. They are rich in vitamins A, B6 and C and provide slow releasing energy.

Happy Eating,

Bev

FOODS & DRINKS THAT CURB CRAVINGS!

The most common cravings when you are on a diet are foods with a high fat or sugar content - simply because they are extremely tasty! The culprits are usually foods we were given as treats when we were young, such as chocolate, cakes, crisps or chips.

Try some of the following if you are craving madly!
1. UNSALTED NUTS - these are an ideal snacking food as they don't make your blood sugar levels fluctuate, so you won't feel the need to reach for another snack.
2. FRESH FRUIT - sweet in taste but with healthy natural sugar, rather than the refined sugar in cakes and biscuits that will just increase the craving!
3. LEAN CHICKEN - high protein and therefore filling, it may break the sugar craving cycle.
4. MINT TEA - try it to give a fresh clean taste in your mouth, taking away the desire to tuck into something savoury.
5. WATER - drinking water regularly throughout the day can keep your stomach feeling full and reduce the need to eat.

Eating little and often will also prevent blood sugar dips and reduce those cravings.

Happy Eating!

Bev

EAT TO BE HAPPY!

Monday 17th January is supposed to be the most depressing day of the year - well it's not going to get me down! Eating well can significantly improve your mood and boost your energy levels!

Having WHOLEGRAIN CEREAL OR FRUIT FOR BREAKFAST can improve short term memory and concentration for the rest of the day. These foods also regulate blood sugar levels by releasing glucose slowly into the blood stream. This prevents the mid morning munchies - as does EATING LITTLE & OFTEN. Aim to eat 3 meals & 3 healthy snacks throughout the day.

Try to eat OILY FISH such as salmon, mackerel or sardines - they contain omega 3 fatty acids which research has found improves mood.
Other foods that can boost your mood are GREEN LEAFY VEGETABLES (especially spinach) which are high in the B vitamin folic acid.
Also go for BRAZIL NUTS AND EGGS to raise your intake of selenium - studies have shown more depression, irritability & anxiety in people with low selenium levels.
Even a little DARK CHOCOLATE can help as it contains chemicals that help trigger the release of endorphins in the brain, leading to that 'feel good' factor - but don't overdo it!!

Don't eat processed, packaged, high sugar, high fat content foods if you want to feel good!

Love yourself today & for the rest of the week!

Happy Eating,

Bev

PUT A RAINBOW IN YOUR SHOPPING TROLLEY

I've just been to a large supermarket & was appalled by the lack of fresh produce in many people's trolleys. It's the busiest time of year for dieters, but they seem to be relying on low fat low calorie, ready meals to help them shift the pounds! And if you read my blogs you'll know that just doesn't work for long. What I advise is a trolley full of fresh foods covering all colours of the rainbow. Not just a bit of colour from the packaging!

Vibrant coloured fresh fruit & vegetables are loaded with nutrients, antioxidents, vitamins and minerals:

YELLOW & ORANGE have numerous nutritional benefits, including containing anti ageing nutrients, promoting collagen formation (keep skin looking good) and lowering blood pressure.

RED coloured help lower cholesterol and fight allergies. They also help with arthritis.

The nutrients in GREEN, BLUE & PURPLE help lower cancer risks, lower cholesterol, promote good eye health, support healthy digestion and boost immune system activity.

Regularly eating fresh nutrient dense foods will not only make you feel great, but improve your hair, skin and nails and make you feel fabulous - WHAT'S IN YOUR TROLLEY?

Happy Food Shopping!

Bev

TEN TIPS FOR A NEW BEGINNING

January is traditionally the time for dieting. Most people will have stopped by Valentines Day.
Instead of dieting make SUSTAINABLE CHANGES to the way you eat. Here are some ideas.....

1. NEVER SKIP BREAKFAST as your body needs refuelling after sleeping.
2. COOK FRESH FOOD - ditch the ready made, processed, low calorie, low fat meals.
3. EAT HEALTHY SNACKS such as dried fruit, nuts and seeds, to keep blood sugar stable between meals.
4. CUT OUT WHEAT AND DAIRY products for a while - many people have intolerances to gluten and lactose - you may feel the benefit.
5. GO BROWN - wholegrain products have a higher nutritional content than refined white ones, and contain more fibre.
6. GET COOKING - try out some new healthy recipes.
7. BOOST YOUR NUTRIENT INTAKE - eat one 'raw ' meal a day - not just salad ingredients but chopped or grated vegetables too.
8. GIVE YOUR LIVER A BREAK - cut out alcohol for a while and let your liver recover from the festive season.
9. DRINK WATER - each day you lose about 1.5 litres so you need to replace it.
10. KEEP A FOOD DIARY - writing down what you eat has been proven to help in weight loss.

Happy Eating

Bev

OVERDOSED ON MINCE PIES? DON'T DIET!!

Do you feel bloated and uncomfortable? Having trouble getting in your jeans? Are you planning on joining a slimming club as soon as you have eaten everything in the fridge, and polished off the Christmas cake and boxes of chocolates?
My response to you would be DON'T DIET - CHANGE THE WAY YOU EAT!
If you go 'on a diet' you will no doubt lose some weight, but as soon as you come 'off' your diet you will gain the pounds again.....sounds familiar? This is because you 'diet' - you eat very little whilst the willpower lasts. When you come 'off your diet' you revert back to your normal eating habits, which are what made you put weight on in the first place.

The answer is to make HEALTHY SUSTAINABLE CHANGES to your eating habits.
I guide my clients through the process of change, and offer help, support and advice as often as you need it.
If you want to kick yo-yo dieting in to touch and develop a healthy relationship with food give me a call.
YOU CAN CHANGE AND I CAN HELP YOU!

website - www.thepersonalnutritionist.co.uk
email - bev@thepersonalnutritionist.co.uk
tel - 07930 194339