TEMPTING TASTY CHRISTMAS TREATS!

With the average adult consuming between 6,000 & 7,000 calories on Christmas Day alone it's worth cutting back in other areas without compromising on taste. With a little thought & preparation you can serve delicious treats that will not pile on the pounds or leave the family feeling bloated and stuffed! Here are my favourites.....in no particular order.....
1. Fresh fruit dipped in chocolate - use a high % cocoa dark chocolate - it satisfies more than the milk variety.
2. Olives - less than 10 calories each!
3. Breadsticks instead of crisps - make a tomato salsa dip to dunk.
4. Medjool dates - big, plump & juicy - so much nicer than the little sticky ones.
5. Smoked salmon & prawns - wrap the prawns in the salmon for a canape idea.
6. Celery, grapes & soft cheese - about 1/4 the calories of hard cheese & biscuits!
7. Filo pastry mince pies - around 100 calories less than a shortcrust pastry pie.
8. Hummus with raw vegetable crudites to dip.
9. Edamame beans or wasabi peas - Whitworths are scrummy - from large supermarkets.
10. Single Baileys & cup of coffee rather than an Irish coffee - save about 250 calories!
11. Dark high cocoa content chocolate - decadent!
12. Champagne of course!

I wish you all have a very happy healthy Christmas & thank you for taking the time to read my blogs & posts.

Bev.

Sustainable weight loss Manchester.

EAT BEFORE YOU SOCIALISE THIS CHRISTMAS!

Skipping meals during the day, because you are going out to eat in the evening, is not a good idea if you are watching your weight. Starving yourself inevitably leads to binging. So if you're going out for a meal, or to a party, & you don't want to overeat.... have a snack before you go!
Now I know the hardened dieters among you will be screaming "but that means more calories in the day & less for later!"
But my point is, that if you have a healthy snack about an hour before you go out, you'll be less likely to be ravenous when you arrive. Being really hungry means you won't be in control of your eating. You'll be desperate for the bread basket, & may make poor menu choices because of your hunger - or, first in line for the buffet, filling your plate with anything & everything!
A healthy snack will enable you to make better food selections throughout the evening. So consider having
one of the following: 2tbsps hummus & a mini brown pitta, 1/2 medium avocado & 1tbsp prawns, 2oz lean chicken & 2 rice cakes, 1/2 pot cottage cheese & 2 oatcakes, 2oz feta cheese & 8 olives, 2oz unsalted nuts, or a bowl of homemade lentil & carrot soup.
By eating sensibly throughout the day, the chances are you won't go mad when you're out, & consequently not feel stuffed & bloated, & more importantly not gain weight!

Healthy eating is for Christmas time too!

Bev
Personal weight loss Manchester

IT'S ADVENTURE TIME AGAIN!

 I'm off on another adventure soon. It'll be my 3rd time working for Racing The Planet ... this time in the Sahara Desert where it's currently 37 degrees! People ask me if I'm running the race? Do I look mad? 150 miles self supported through the desert? No thanks! Volunteering is enough hard work for me & I'm really excited to be going to help, support & cheer the runners on. The photo is one of the checkpoints that will be home each day as I clock times, give out water & generally encourage some awesome people to get to the next camp each day!

Those of you who follow my blogs will probably recacll that as a volunteer you are also self suficient for 7 days. I'll be eating freeze dried food as hot water is provided for meals, but there is no water for washing - so we all hum nicely together! I'll be keeping my hat on till I can get in a shower to wash my hair, although strangely it's never too bad. Bed is a tent in camp each night with a sleeping bag & mat.

I consider myself very lucky to be chosen again to work on another desert race - it's a priviledge to watch people push themselves to their limits each day & achieve something truly amazing .

I'm looking forward to seeing the Valley of the Whales, & of course The Pyramids at the finish line.

So enjoy your healthy eating everyone while I'm away & think of me - I'll be craving fresh food like mad!

Bev :-)

FRESH OR DRIED FRUIT......?

We all know fruit is good for us, but which should you choose: fresh or dried? Good question. Fresh comes as nature intended, packed with vitamins, minerals, antioxidants & phytochemicals - all of which are required for good health. Unfortunatley much of the vitamin C is lost in the drying process.... but, dried fruit is considerably higher in fibre, which is a great aid to weight loss!  Dried apricots contain around 20g of fibre per 100g, whereas fresh have less than 2g.  Another advantage of fresh fruit is that it holds a lot of water & is relatively low in calories... so you can eat a greater volume... eg. 100g of grapes has only around 60 calories, but the dried version - raisins - has about 275 per 100g. 

The water content of fresh fruit adds to your daily water requirement & helps keep you feeling full - a great plus again if you're trying to lose a few pounds. That's not to say dried fruit isn't good for you... the remaining nutrients are concentrated into smaller volumes so a little amount is perfect as a snack between meals & helps to regulate your blood sugar levels.

So include both in your daily diet, but my tip is to make sure you eat more portions of vegetables than fruit each day - that way you should be having the right amount!

Happy healthy eating!

Bev

SHINING AGAIN FOR ANOTHER MEDAL!

Ooh it's nearly time to walk the walk! Having a fitness goal goes hand in hand with weight loss, & of course maintaining it once you're where you want to be. Did you watch the Olympics & marvel at the effort put in by the competitors? Well I'm going to add another medal to my collection soon. I'm doing the night time SHINE walk (again) for Cancer Research on Sept 8th. It's a fabulous event & thousands of people take part, walking 13 or 26 miles through the streets of Manchester at night, all for a great cause. Around 4am got a little eerie last time - unusually quiet in the city - but we all made it back for a bacon sandwich!
So I've upped the training & just had a fabulous weekend in the Lake District with 3 friends. We did about 15 miles up hill & down dale one day & my toes were a little sore that night, & my knees complained too, but hey ho - you have to just deal with it!
The next couple of weeks will be road walks, & spin & body conditioning classes at the gym to keep in shape & ticking over, with plenty of feet pampering!
It's a great way to stay motivated & focused, so if you're feeling a little sluggish, why not sign up to a challenge? Then tidy up your eating, move more & watch the weight come off - you'll feel amazing!

Happy healthy eating!

Bev :-)

CARROT CAKE!

Are you like dear Bridget? Is it all or nothing with you? Dieting & exercising till you drop or totally falling off the wagon?
Fact - it takes time to lose weight - it will not come off overnight & may take years to lose. Daunting prospect? The answer is to change your thinking - get rid of the 'dieting' mentality, like saying 'I've failed' should you gain half a pound one week. You have to keep going! It's the long term changes you need to focus on, because once you've managed to lose a substantial amount of weight, the really hard work begins - staying there!
Take what happened to me last week. My daughter took me & her nan out for aternoon tea. I had a lovely jasmine tea & ordered carrot cake with it - I think I got the whole cake! The doorstop slice would have fed a family of 4! So I gave it my best shot (it is my favourite cake) & managed about 3/4 of it - educated guess - 1,000 calories - yes it really was that big!!
But my point is, I allowed myself to eat it & enjoyed it. Then I had a very light snack for dinner & upped my exercise the next day. It's life, it happens & you have to learn how to deal with it to keep your weight stable.

Happy healthy eating!
Bev :)

Sustainable weight loss Manchester

WHAT'S YOUR GOAL?

Okay so I need to write a new blog... can you get blogger's block? If so I think I've got it!
Anyway, I've just looked in my diary & seen that it's only 13 weeks till I'm jetting off on another adventure holiday. I'm privileged to be working as a volunteer for Racing The Planet - this time in the Sahara Desert. It'll be the 3rd endurance event I've worked on - last year was Nepal, the year before Chile & next year is Iceland!
So for the next 13 weeks I will be tweaking my healthy eating slightly & upping the exercise, in a bid to be as fit & healthy as possible, because it's tough work for the volunteers - in the heat with no showers & very little sleep for 7 days. The contestants on the other hand have a simple job - they cover 150 miles on foot (carrying their kit) in 7 days. I admire every single one of them - but that's another story.
I think the reason I'm telling you this is because if you have an immovable goal - be it a 5k run, a physical charity challenge or an ambitious marathon - you have to work towards it. So no excuses. Healthy eating makes you feel good from the inside. If your body is working well, you'll train better.
Check out my page & my website - I may be able to help you!

Happy healthy eating!
Bev

EVERYONE WANTS TO FEED ME!

According to recent statistics the average American eats nearly 600 calories more per day then they did in the 1970s,  and of course, us Brits will follow the trend. It's not easy to resist food when it seems the world wants to feed you. I've been shopping this morning & noticed confectionery at the checkout of a chemist, sports shop & even a stationers (who offered me 3 bars for the price of 2), as well as the usual suspects. Perhaps they thought I needed a chocolate bar with my purchases to soften the blow of their prices? Or maybe they think people need a burst of sugar for energy to walk back to their car? I also went into a well known coffee shop & ordered a coffee to be asked "Would you like a cake or pastry with that?" To which I very politely replied no thank you! (I'd ask for one if I did - I only had my breakfast an hour or so ago.) Followed by the kiosks selling ice creams, candy floss & "Would you like to try our cookies?" Just in case I couldn't make it through till lunch time! Politely refused. I'm fully aware many people will go out for coffee & a cake, or have something sweet occasionally, & consider it a treat - there's nothing wrong with that.

But what's worrying is the people who do this day in day out, & the fact that we are being offered food all the time! It's hardly suprising that there is an obesity problem.

Rant over!
Happy healthy eating,
Bev

ARE YOU STILL DIETING?

Do you jump on & off the scales every day? Are you obsessed with your weight? How many diets have you been on? Any bells ringing yet? It's time to change your thinking.....

• A diet should not be something you 'go on' as this gives you permission to 'come off' it! To lose weight & keep it off successfully you need to make sustainable life long changes to how you eat. This is really important so you can survive the birthdays, holidays, parties & other social events without piling on the pounds.
• Get good & bad foods out of your mind. Food may be salty, sugary or fatty - or it may be free from additives & preservatives & high in nutrients - or somewhere in between. You have the power to choose what you eat.
• Low fat does not necessarily mean healthy. Often low fat foods are packed with sugar for taste & that's not good for your health! These are generally foods aimed at dieters. Check labels.
• You have to move! You will not only lose weight quicker by exercising, but you will tone up, build muscle, feel fitter & be healthier for it. Exercise is also a key factor in keeping weight off.

Happy Healthy Eating!

Bev

ARE YOU AN OVEREATER?

Obesity figures are rising. Are we getting greedier? Or is the food we choose to eat to blame? Recent trials at the Scripps Research Institute in Florida showed that junk food (food that has a high sugar, fat & calorie content, with very little nutritional value) may be as addictive as cigarettes or heroin! Unfortunately these foods stimulate the brain to release dopamine - a neurotransmitter associated with pleasure - so we keep eating them because they taste nice & make us feel happy. But that happiness is short lived when clothes feel tighter, energy levels slump or you get run down or ill.
Chocolate & creamy foods have thickening emulsifiers added to produce that 'melt in the mouth' comforting feeling, making you want to eat more & more! Possibly worse though, is high-fructose corn syrup (HFCS) which dominates the sweetness market as it's really cheap. It's  found in pastries, cereals, baked goods, soups, soft drinks & canned fruits. It impedes the body's ability to use the hormone 'leptin' that controls satiety (know when you are full) so you just go on eating & eating! Also, unlike normal sugar, the liver will actually convert HFCS into fat & cholesterol - not good!
So how do you stop this overeating? The answer is go back to basics for the majority of your eating - think fresh, cook from scratch & have the occasional treat. Our grandparents didn't have this problem because they didn't have junk food readily available - think about it - it's not rocket science!

Happy healthy eating,

Bev

OFF TO THE SUN!

It's holiday time for me again..... off to Cyprus for a week.... this will be my fabulous view!
Now just like you I enjoy good food & wine, but it's important not to overdo it on holiday. I find that if I follow these simple rules I don't come home half a stone heavier - & still manage to enjoy myself!
1. Don't drink alcohol every day. Decide to drink every other day, or 2 days drinking & then 1 day off - it's amazing how many excess calories you consume from alcohol - & of course no nutritional value!
2. Choose to drink water throughout the day, not calorie laden sugary drinks. You'll stay hydrated & your skin will thank you.
3. Don't have a 3 course meal every night - you wouldn't at home, so why overeat while you're away? You'll only feel bloated & uncomfortable.
4. Move! Sitting idly by the pool all the time will not help keep the pounds off. You're on holiday & have free time, so use it wisely... swim, try your hand at water sports, play tennis, walk, play with children, hire a bicycle. Try to something active every day.
5. Treat yourself to non food and drink rewards. Does your hotel offer any treatments – or is there a beauty salon or spa nearby? A little pampering makes you feel fabulous.

If you're off somewhere soon have a great time!
 
Back to the packing now....
 
Bev!

JOB SATISFACTION!

Hello again,
It never ceases to amaze me that my clients are suprised when they lose weight. I suppose the word sceptical creeps into their vocabulary. This morning I saw a lovely lady who has now lost 18lbs in 8 weeks. She gave me big hug whilst uttering her thanks & then said "but I really don't know how because I'm not dieting!" She's not alone - most people think you can only lose weight by going on a diet - & yes, you can, but I challenge you to keep it off!
One of her biggest problems was eating out. So I suggested she tell me in advance where she was going. Then I'd look on-line at the menu & email back healthy suggestions. This meant no drooling over the menu as decisions had been made before hand - & kept to. Ordering 1st is also a good tip, so you are not influenced by what other people choose.
Sustainable changes turned into habits mean it's more likely you'll keep the weight off for good!
The credit all goes to her though, for changing her habits, as I advised & supported her each day.
Her only problem now is deciding what new clothes to buy!
I love my job!

Happy healthy eating!
Bev

WILL YOU BE EATING 1,000 CALORIES OF CHOCOLATE?

The average Easter egg has around 530 calories, but when you add on the goodies in the centre, or around the egg it probably totals a whopping 1,000 calories!
If you are watching your weight that's most of your calorie allowance for a whole day!
So what do you, or your family do?
Well, exercise will help.... Running at 5mph for 90 minutes should do it, but that's pretty tough going!
May advice would be limit yourself to just one easter egg & consider various different activities over the Easter weekend to burn off the excess calories.
Leisurely swimming & cycling burns around 200 calories per 30 mins, & walking 1 mile in 20 minutes will use up about 100 calories. At home vigorous housework (vacuuming, scrubbing, moving furniture) or serious gardening (digging, raking, moving pots) can add up to 350 calories in an hour. And a spot of DIY will help too! If you have children just get outside for a walk or play games - everyone will feel the benefit!
My other tip, is if you can't trust yourself with milk chocolate, go for dark chocolate - the higher the cocoa content the better. You'll find a smaller amount will satisfy your chocolate cravings!

Happy Easter!
Bev

HOW MUCH WATER HAVE YOU DRUNK TODAY?

Most people require between 1-2 litres of water per day to help their body function properly. You should drink water even when you don't feel thirsty; by the time you do, you will be dehydrated.
A human body is between 50- 75% water, & this is lost when breathing (approx 1/2 litre can be lost through breath alone!) sweating & passing urine.
Right now you can tell if you've drunk enough so far today. Put your hand on a flat surface & pinch the back of it - it should snap back into place. If it doesn't, you are probably dehydrated!
Another simple way to tell is by the colour of your urine. A dark colour is a sign of dehydration. Very pale yellow or straw coloured is what you're aiming for.
Even mild dehydration can cause headaches & loss of concentration, so sip water little & often to get you through the working day.
My advice is have a large bottle of water with you during the day - on your desk, in your car & also carry a small bottle in your bag for when you are on the go. And try to cut your caffeine intake because it acts as a diuretic , causing the body to lose water.
Also up your fruit & vegs intake - they are 80-90% water & good for you!
Oh & don't forget.... drinking water often curbs your appetite & is calorie free - win : win!

Happy drinking!
Bev

EAT FAT TO LOSE FAT!

Are your fridge & cupboards packed with low fat this & less fat that? Are you are finding it hard to lose weight? Or you are tired, stressed & feel run down? Or are your skin & hair are not at their best? Read on......
FAT is a vital nutrient for a healthy body - you need it & will crave it if totally deprived of it. An intake of 'good fats' may be just what you need. It supplies the body with essential fatty acids (EFAs) & Omega 3 oils that promote a healthy heart, help with immunity, flush toxins out of the body, improve your skin & hair, & can actually help you burn stored fat!
Yes you should be cutting down on any 'bad' or saturated fat in your diet - that means less red fatty meats, dark poultry meat & skin, full fat dairy products (milk, cheese, cream, butter) & lard.
Also processed foods which contain the worst kind of fats called 'trans fats' will do nothing to help you shed the pounds - that's foods like cakes, biscuits, chocolate, pastry items & deep fried foods.
The 'good fats' are unsaturated ones that are found in olive & vegetable oils, nuts, seeds, avocado, nut butters, roasted soya beans, tofu & oily fish. They are usually liquid at room temperature & are mainly derived from vegetable sources or fish that eat microscopic plants.
So have some nutrient dense 'good fats' daily to satisfy your body's needs & prevent cravings!You will be less likely to feel hungry & by eating a healthy balanced diet each day, & more likely to lose weight & keep it off!

Happy healthy eating!
Bev

Valentine's Rhubarb & Ginger Delight

With Valentine's day just around the corner I thought I'd share one of my favourite desserts.....

Ingredients: 12oz chopped rhubarb, 1 piece stem ginger & 1- 2 tbsps ginger syrup from a jar, 1tbsp honey, 1tbsp cold water, 1/2 tsp cinnamon, 6oz fat free natural yoghurt, 4oz dark chocolate.

You'll also need a small piping bag with a medium nozzle or a heart shaped ice cube tray.

Method: Melt the chocolate & pipe 1/4" thick heart shapes onto greaseproof paper, or pour the chocolate into the ice cube tray & leave to set.
Place the rhubarb, chopped ginger, honey & water in a pan. bring to the boil, lower the heat & simmer till soft. Sweeten with the ginger syrup. Leave to cool.
Mix the yoghurt & cinnamon & layer the 2 mixtures in glasses. Chill for 30 mins before serving.
Add the chocolate hearts & serve with a kiss!

Happy Valentine's Day!

Bev

DON'T DIET : DO MOVE!

By now your kitchen cupboards should be free of anything that remotely looks like it may have been around since Christmas! What's that? You've got mince pies?! Shame on you!
Traditionally January is the month where you go on, yet another, diet. And maybe you join a gym, thinking the fat will just melt away as you build up to a gentle sweat in your new trainers, believing you'll be slim & trim in a couple of months.
Sadly, the reality for most people is that it's much harder than that.... for me too!
Yes the kitchen cupboards look like a health food shop again, but still get rifled through when my husband swears there's a Ferrero Rocher lurking at the back!
Now even I (as I'm only human) gained a few pounds over the festive period - huge pat on the back & a gold star if you didn't.
But what I'm not doing is dieting... it's back to slightly stricter healthier eating for a while.... the 90/10 rule rather than the 80/20.
Then there's the dreaded E word.... EXERCISE.... it took me a few years, but eventually I learnt that you have to sweat to lose pounds - combine this with eating fresh healthy nutritious food & you will not only lose weight, but feel fit & fabulous!
So sort out your cupboards, restock with the healthy options, plan how & where you will exercise, & get back into all those good habits, so you can enjoy your Easter egg in the knowledge that yo-yo dieting is a thing of the past!

Happy moving!

Bev

TOP TIPS FOR A NEW BEGINNING

Feeling lethargic? For many people the overindulgences of Christmas & New Year will have resulted in tiredness, stress & a weight gain. It's important now to get your body working well at digesting food, assimilating nutrients & evacuating waste efficiently. So here is my advice:
1. Never skip breakfast - your body needs refuelling after sleeping.
2. Ditch the junk - clear out all the leftover 'Christmas' food.
3. Get cooking with fresh ingredients for optimum nutritional intake.
4. Keep a bowl of homemade vegetable soup in the fridge - warming & healthy.
5. Eat 'healthy' snacks to keep blood sugar levels stable between meals.
6. Go brown - bread, rice, pasta as they help you 'feel full' for longer.
7. Have one 'raw' meal a day to ensure absorption of high nutrient levels.
8. Give your liver a break - stop or severely limit your alcohol consumption.
9. Aim to drink 1.5 litres of water per day.
10. Write it all down - studies show that keeping a diary of all you eat & drink gives great results with weight loss.

Happy New Year & Happy Eating!

Bev