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