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