Author Archives: Clare Miller

Mindful eating (Part 2)

Mindfulness is a term that’s really big thing these days and as buzz words go , causes a lot of confusion.  Mindfulness is about living in the moment and appreciating everything around you.  We spend much of our lives regretting yesterday and worrying about tomorrow instead of focusing on making the most of today. When it comes to mindful eating, there are many strategies that we can consider.  I’m not suggesting that we complete all of these, but pick one that works for us and give it a go! Take your first bite with your eyes closed. Appreciate the smell and texture of the food.  Ask yourself a couple of questions.  Is it hot enough? Does it have enough seasoning?  Enjoy the flavor and taste of your food. Eat with other slow eaters. There are many people who naturally eat … Continue reading

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Mindful eating (Part 1)

Mindfulness is a term that’s really big thing these days and as buzz words go , causes a lot of confusion. Mindfulness is about living in the moment and appreciating everything around you. We spend much of our lives regretting yesterday and worrying about tomorrow instead of focusing on making the most of today. When it comes to mindful eating, there are many strategies that we can consider. I’m not suggesting that we complete all of these, but pick one that works for us and give it a go! 1. Practice being consistent and practicing mindful eating is very important, so try concentrating on the first two mouthfuls first and work up eating mindfully all the time. 2. Chewing food properly. All too often we are pushed for time and we shovel our food in without chewing or tasting it … Continue reading

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You wake up one day and decide that you need help and support in your fitness journey.  Where do you start? How do you choose who to help you? Male or Female? Who works better for you?  Men are generally more ‘black and white’ in their thinking.  Women tend to have allow for a little ‘grey area’ in their thinking – so consider which approach would suit you best. Are you a member of a gym? If so, there may be a personal trainer associated with the gym that you could meet up with for a free consultation, as most trainers will offer a free meeting. What about a Mobile gym? There are lots of ‘mobile’ personal trainers who will come to your home or place of work for a session. If you are time constrained and prefer your privacy, … Continue reading

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Finding food you like for weight loss

There has been a lot of news in the press lately about people giving up on diets because they are too restrictive or boring or too low calorie. I often say to clients that a better way to lose weight is to find a way of eating that you enjoy and then work with that. Here are some steps to help you find a way of eating that is possible to keep up over the long term and lose weight in a sustainable way. Get a list of foods and highlight the ones you really enjoy eating. Analyse that list. Do you lean more towards carbohydrates, or are you a meat and two veg type of person?  You may choose a Mediterranean style of eating with some good fats and colourful vegetables. Portion control: There are many examples on the … Continue reading

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Have you ever stepped on the scales and got the shock of your life?  AAargh! I weight too much! First thought, ‘I need to do something!’ – and then the second thought – ‘I HAVE NO IDEA WHERE TO START!!’ The basic rules of weight loss are calories in and calories out, or ‘eat less and move more’! Sounds simple, the maths is simple but the motivation, the know how and the determination are something else.  Here are some questions to ask yourself to give you an idea of where to start your exercise programme. What exercise do you enjoy?  Exercise needs to become something that you do on a regular basis.  There is no point embarking on a new way of life with exercise if you choose something you hate.  The gym may not be for you, that’s fine. … Continue reading

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Top tips for weight loss as you start the new year

  Avoid distractions Aim to eat at the table with the TV off for at least several days a week. Studies have shown that we tend to consume more when we’re distracted. By eating mindfully – sitting down to meals, being aware of the appearance, smell, taste and texture of food, chewing slowly and putting down your cutlery between mouthfuls – you’re guaranteed to enjoy it more. Rearrange your kitchen Keep the foods you want to eat more of readily available – put a fruit bowl on the table, vegetable sticks in the fridge and have some soup ready to heat up if you need something to sustain you rather than reaching for the biscuit tin. Rethink your rewards Write down a list of the non-food-related luxuries you enjoy. These could include a long, lazy bath, reading a magazine from cover to … Continue reading

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Eating out the healthy way

Some general ideas for healthier options when eating out at restaurants… Fish Look for steamed, baked or grilled fish dishes, stews, paella and steamed mussels from the menu can be a good choice, too. Add a healthy side salad or a couple of servings of steamed vegetables, and ask your waiter if sauces and dressings can be served on the side, or just replace them with a healthier option. Vegetable Side Dishes Steamed veg will provide all the nutrients – and taste – without any of the nasty extras. Ask for side dishes to be served without oil or butter, and request any salad dressing on the side so that you can decide how much, if any, to add. Skipping Lunch I’ve saved myself all day for a blow-out meal, arriving at a restaurant really hungry, wanting everything on the … Continue reading

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A sober look at drinking at home …

  We are heading into the Festive Season, where we might regularly have a few drinks. There is clear evidence of ‘average Jean’ having moved from drinking in the pub to drinking at home.  High prices at the pub, babysitting issues and the acceptability of drinking at home have all contributed to this trend. If you are concerned that you are drinking too often or too much at home, here are some tips for cutting down your alcohol consumption Buy smaller glasses. Wine used to be served in 125 ml measures. Glasses now can easily take about one third of a bottle in a glass! Don’t drink with your meal. If you only drink wine with your meal, it may reduce the amount you drink, but your body will process the alcohol slower as the food intake slows down the … Continue reading

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Cutting down on your use of plastic

Cutting down on your use of plastic is all over the media at the moment, particularly because it’s bad for the environment and damages wildlife.  But cutting down on plastic can also help you to eat more healthily!  Here are some ideas for cutting down on plastic, and how it helps you to stay healthier.  Perhaps a resolution for the new year? Buy loose, whole fruit and vegetables. By choosing loose fruit and vegetables, you can see how ripe it they are and by prepping the food yourself means they retain more nutrients than ready prepared foods. Make your own ready meals ahead. It’s all too easy to grab a ready meal when you’ve had a busy day. Remember the calories on a ready meal only have to be accurate within 25%, which is a huge variant.  You don’t really … Continue reading

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Practical steps to de-stressing

As we hit the holiday season, it’s very easy to feel stress with everything that has to be achieved in a short amount of time.  Here are some helpful ways to combat stress… Set New Habits that lower stressful situation Talk your worries over with someone you trust Set realistic goals and don’t be too hard on yourself Try to be a problem solver rather than finding the obstacles on your path Learn to say NO! Prioritise relaxation for you – ensure you have built in some time for you into your busy routine Have some fun – it’s one of the best forms of stress relief that there is Get Into Fitness Mode to lower stress Exercise at least three times a week Ditch the grueling workouts, and try and take it down a notch if you are feeling … Continue reading

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