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