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Healthy eating shopping tips

If you are trying to eat healthily and lose a few pounds, the weekly supermarket trip can be a regular nightmare! Here are some helpful hints to keep you on track simply by checking what you put into your shopping basket…   Planning – Make sure you have planned your meals and have a complete list of all foods that you need when you go shopping. Hunger – Never go shopping when you are hungry.  It will lead you down the naughty aisles! Perimeter – The healthy foods are normally around the outside of the shop, so avoid shopping in the middle aisles wherever possible. Sabotage – Don’t be tempted by your other half or your children to pick up those naughty snacks. Ensure your family are on board and supporting you – or just don’t take them shopping! Special … Continue reading

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Ideas for adding extra steps to your daily target

It can be hard trying to fit in those target 10,000 steps when we are at work all week and busy with the family. Here are some easy ideas to help you reach your daily goal. Why not try implementing one at a time and see what a difference it makes to you. Take the stairs. It’s all too easy to jump in the lift or get on the escalators, so next time take the stairs. Those steps will add up really quickly. When you go shopping try to park as far away as possible from the shops and get those extra steps in. Housework can burn lots of calories and you will gain lots of steps, so gather up the hoover and get cracking.  To top it all, you get a clean house too! Everyone assumes that to burn … Continue reading

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A good gut guide

If you struggle with bloating, IBS or any other digestive disorder, then here are some ways that you can help yourself. Think ‘diversity’… eat as wide a range of colourful fruit and vegetables. Eat lots of different nuts and seeds and whole grains. Eat fiber rich foods. Beans, pulses, legumes and green vegetables are all very good sources of fiber. Fermented foods such as kefir and kombucha can be very beneficial for your gut bacteria. Avoid artificial sweeteners. There is some evidence that artificial sweeteners can upset the micro-biome of your stomach. Eat live yoghurt. Yoghurts have live bacteria in them, which can really help your gut. Take a probiotic, especially if you are taking antibiotics. Antibiotics can strip the goodness from your gut, so probiotics can help to build your gut back up again. Swap out your staple foods … Continue reading

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Stop trying to be perfect!

  Many of us on a weight loss journey fall into the ‘all or nothing’ category of people.  Our mentality is all about being perfect – or completely falling off the wagon.  This is a major reason that we lose some weight, gain some weight, or exercise for a while, and then stop. So my advise? Stop trying to be perfect and focus on being a little bit better each day.  Here are some examples for you:- Add 500 steps to your total step count every week. Prepare your breakfast each day. If you are a coffee fiend, then swop out every other coffee for a glass of water. If you like the gym but can’t find the motivation to go, find a friend and commit to one session a week with your friend. Give yourself credit for the small … Continue reading

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Sticking to your good intentions

We all start the New Year with good intentions, be it stopping snacking, going for a ‘dry January’ or joining a slimming group.  Here are some ways to keep your mind and actions going in the right direction. Discover your ‘Why?’ Asking yourself “Why” 5 times is a very good way to get to the bottom of your reasons as tp why you may self-sabotage as well. Ditch the “all or nothing” mindset. Setting unrealistic goals such as banning complete food groups can be a recipe for disaster.  Adopting a moderate approach can really help. Turn “I Can’t“ into “I Can”. Write down 5 reasons as to why you might be stuck where you are.  Now list 5 reasons why it is possible for you to eat more healthily. Learn to recognize the difference between emotional and physical hunger. All … Continue reading

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How to get back on track (if you’ve fallen off the New Year’s resolution wagon …)

Very often we have set ourselves a mission to eat well, do plenty of exercise and lose weight. We do alright until we hit a blip, which quickly becomes a rollercoaster ride of bad habits that we can’t seem to get away from. Before we know it, we quickly gain back weight, lose the motivation to exercise and generally ‘lose the plot’ for a while. So how do we get ourselves ‘back on track’? 1. Sit down with a notebook and write out your goals. Make sure they are realistic and break them down into bite size chunks. 2. Dig out the recipe books and find some interesting, healthy and tasty food. 3. Book exercise in the diary; don’t go mad but build up over a few weeks. Before you know it, you will be back on track. If you … Continue reading

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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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