Healthy eating – Day 23 -Love the skin you are in says Fiona Crichton

Love the skin you are in and the body within

Fiona Crichton is a kettlebells and pilates instructor from Edinburgh. Here she talks about loving your body and some great top tips for healthy eating. Over to Fiona….

Fiona looking glam

If you are anything like me then you want to feel comfortable in your own skin, to love yourself for the person you are and the body you have. Wouldn’t life be much easier that way?

Ideally I want to look good, feel good and be able to eat what I want. Thankfully in my late 30s I have found what works for me. I’m generally happy with my size, how I look and I have no health issues. You may think I’m lucky but it wasn’t always this way.

I became a yo-yo dieter

Fiona feeling lousy

In my 20s the health issues I had were caused by a hormone imbalance resulting in digestion problems, spotty skin and very irregular or no period. At the time I was not happy with my heavier weight and felt pretty lousy.

Going to the Doctor I found they only treated the symptoms instead of the cause. I started my own research going on my own journey of self-discovery. I learned a great deal about health, exercise and what causes disease.

I tried diets, which of course never worked. The deprivation made me crave fat and sugar and I became obsessed and a classic yo-yo dieter.

It all started with Jane Fonda!

With the exploration into the world of healthy eating I came across some inspiring people like Tom Venuto; A clean eating body builder, blogger and author of Burn the Fat Feed the Muscle. I learned feeding your body with good food is the key to optimal health. However, having an 80/20 rule with food choices will help to prevent cravings and the deprived feeling.

Doing exercise from a young age has been a great benefit. I would jump around the living room to my mum’s Jane Fonda video while feeling the burn.

Now I teach my own Kettlebell Classes called Kettlercise and also Pilates. These have made a huge difference to my body and my health. It is great having lean muscle that burns more calories enabling me to eat more and I love helping others achieve their fitness goals.

I was too thin

After my first child was born I felt too thin, but now with two children my body is in great shape. What has changed in my health since then is integrating plant based vegan foods into my diet.

I eat a daily smoothie with pea rice and cranberry protein powder, a complete protein with amino acids vital for brain health and feeding lean muscle. It doesn’t cause digestion problems like soya or whey protein can.

My son enjoying a smoothie

I include greens balance, a rainbow of fruit and vegetables in one scoop. I add half an avocado with its essential fatty acids as I love what it does for my skin plus it makes the smoothie nice and creamy.. yum. Sometimes I have to share it with my kids!

Lunch and dinner mostly consist of egg and toast, soup and salad or a sandwich. Dinner is mostly meat, veg and rice or potatoes.

My top tips for healthy eating that work for me:

  1. Eat every 4 – 5 hours to keep your blood sugar levels steady
  2. Have portion control – excess carbs will not be burned causing excess sugar in your body
  3. Good fats like coconut oil, flaxseed, avocado and fish oil are essential for optimal health
  4. Going for low fat alternatives is seriously bad for your health as well as being less tasty. Sugar is added to make the low fat foods taste better.
  5. Fibre is essential for good digestion and you can lose as much as 9lb in one year just by increasing your fibre intake.
  6. Gut health is paramount. Studies now show we have brain cells in our gut. The gut feeling is our gut sending messages to our brain. There may even be a link to brain degenerative disorders like Alzheimer’s disease, Huntington’s disease (remember the ice bucket challenge) among others which affect over 45 million people worldwide. Our gut health is being affected by processed food, our over use of antibiotics and exposure to environmental toxins. David Permutter MD states “It has become clear that the lining of the gut plays a fundamental role in determining the degree of inflammation that the human body experiences.”
  7. Since all of our systems in the body are connected; none of our systems are independent of each other. Therefore, gut health can affect your digestion, cause food sensitivity, change your mood, cause skin problems, diabetes, poor memory and ADHD and autoimmune disease. A solution is to temporarily remove inflammatory foods such as dairy, gluten and alcohol. Replace with good bacteria, probiotics and digestive enzymes.
  8. Ditch the diets. Start by loving your body the way it is then focus on making small changes every day to create the daily habits that will make a massive change over time.

 

Fiona helps others to look and feel their best, have more energy and to improve their eating habits on her Healthy Living Programme. Contact fionacrichton@outlook.com for more information or to join. Or find more information on her kettlebell classes here.

A note from Honey

Thanks Fiona for that insight into your diet and your top tips.

Why sign up for my newsletter?

  • You can get this blog sent to you every day if you sign up here for my newsletter and you will also get a free relaxing recording
  • You will be first to hear about special offers and other exciting things

See you tomorrow

Healthy hug 🙂

Honey

 

Healthy eating – Day 14. Can’t stop overeating? Try this…..

Healthy eating – Day 14. Can’t stop overeating? Try this…..

woman overeating

Are you overeating?

Are there things in your kitchen that seem to call to you? And it feels like an itch you need to scratch? And before you know it you’ve eaten one or two and then the whole pack! and then you feel bad. And kick yourself because afterwards you know you didn’t need to eat like that? You are not alone! This is a common problem.

Another problem for people is portion size. when you go out to dinner you might order the biggest thing. And sides! Or maybe you load your plate high and no size meal or snack is a problem at all and you wonder if you have an extra large stomach or something! Or do you eat a lot and know you are full but still keep going. Dinner, pudding, snack, snack, drink, snack, snack and you don’t seem to have a stop button!

These are common problems for a lot of people that I see in my Hypnotherapy practise. It’s usually weight loss that has made the overeating become a problem. Sometimes it’s a lack of control that people don’t like or it can actually cost a lot of money. Sometimes they feel ‘addicted’ to food.

So what can you do about overeating?

Mostly, as with most things it’s a mind game. Your brain for some reason doesn’t feel satisfied. more complex issues aside, there are practical things that you can do to help yourself…

Drink water

Often when we think we are hungry we are actually thirsty. Try drinking a glass of water, wait 5 minutes and then see how you feel. By the way, this also works with cigarette cravings if you are trying to stop smoking!

Move your body

Sometimes eating is associated with boredom. Boredom is a state of mind. Get up, run up and down the stairs, dance to a tune, walk round the block, bounce on the kids trampoline. You can change your state in seconds and it might just work.

Change your mind

your state of mind

You might be thinking of a particular thing that you want to eat. You might be someone who thinks of the thing, goes to get the thing. Gets the thing. Eats the thing. And then feels bad. This is the mind obsessing to some degree. You need to literally change your mind.

So maybe start by doing things a bit differently. Take a different route to work/school, change things around in your home etc. You send messages to your mind that things are changing and it creates new thought paths. Start to change your mind and you can change your life.

Back to the healthy eating blogs

We are two weeks into our 30 days of healthy eating blogs. What can you achieve in 2 weeks?

Well you could:

  • Train for a 5k
  • Learn a language on an intensive course
  • Travel route 66 in USA with nice stops offs
  • Significantly change your eating habits

Over the past week we’ve heard from 6 different guest bloggers.

Here they are if you want to catch up:

Jorge Vence Mind and Soul awakener from Bournemouth, asked us why do people fail at dieting? Read it here  

Jacqui Malpass an author from Cardiff,  talked us through her day in food and shared her banana bread recipe. Read it here

Orlaith Brogan, The Naked Sales Coach from Edinburgh, blogged about why healthy eating doesn’t need to be expensive. Read it here

Sandra Peachey, an author from Coventry, blogged about the 80/20 rule. Read it here

Judi May, a Reiki Master trainer from Nottingham, asked us not to shoot the pescatarian. Read it here

Hannah Bailey, a nutritionist from Sheffield gave us some of her top tips. Read it here

It’s been wonderful hearing from so many different people about their healthy eating and I have even more lined up this week for you. If you want this blog emailed to you simply sign up to my newsletter at the bottom of the blog. People are loving that!

A note from Honey

Thanks to all my guest bloggers who have done an amazing job of sharing and inspiring.

What’s in this blog for you:

  • 30 days of blogs from a variety of people including experts to give you ideas and top tips for healthy eating
  • Free advice and inspiration
  • You can get this blog sent to you every day if you sign up here for my newsletter and you will also get a free relaxing recording
  • Join my facebook group you can join if you want to know how to have a healthy mind!

See you tomorrow

Healthy hug 🙂

Honey

Healthy eating – Day 10. Guest blogger Orlaith Brogan on why eating healthy is not expensive

Healthy eating – Day 10. Guest blogger Orlaith Brogan on why eating healthy is not expensive

naked sales coach

Eating healthy is not expensive !!

I am not a football fan but my fiancé loves it. Recently he finally persuaded me to come to watch his favourite team play. I was hesitant until I realised he had corporate tickets so I agreed to come and looked forward to the free prosecco.

The corporate area was lovely and it was full of families and we sat next to a father and daughter on their weekly trip to the football. We got chatting to them and he explained that as a lifelong football fan he brought his daughter there every week (even to the away games) and he loved the family time with her. They had such a close connection that it was lovely to be a part of it, if only for a very short time.

Football matches have a great atmosphere, cheers, screams, claps and most important of all …. the food. Everywhere you look there is someone eating pizzas, burgers or chips. It being a Saturday and because I fancied joining in as much as possible I asked the gentleman beside me if the food was nice. He pointed at his daughter, who was thoroughly enjoying a slice of pizza, and said it was lovely. The pies were the best but the pizza lasted longer. He went on to explain that they spend a fortune every weekend as nothing seemed to fill them up. He even listed all of the unhealthy food he and his daughter had eaten the week before. I asked if they had any healthier choices too and he laughed saying healthy food would be even more expensive.

Now I was not having this conversation with the intention of judging what he eats or feeds his daughter so rather than respond with my thoughts on healthy eating being quite cheap (and providing all the nutrients so you don’t need to eat more and more) I excused myself and went to get some chips (which I thoroughly enjoyed!).

Satisfy your true desires

Chatting to my fiancé on the way home, I asked him when people started to genuinely believe that healthy eating was expensive? It actually shocks me that people believe that eating healthily costs more than buying food that never satisfies your true desires. We had a fantastic day but with a trip to the football and a lovely dinner afterwards ( a delicious gluten free veggie pizza), we had spent almost £50 and when i got home I had some fruit as I was still hungry (not to mention how little energy I had) !!

When did we become brainwashed into thinking that in order for food to fill us up, we have eat unhealthy food? When did we decide this for our children too?

Healthy eating is cheap if you plan

plan-your-meals

Eating healthy, for me, is cheap ! I use my Sundays to plan my week ahead and very seldom spend more than £50 on our weekly shopping!

A day in the life for me is:

Breakfast is usually fruit or vegetable juice. I like to eat my fruit on an empty stomach so make a fruits salad. My favourite is banana, strawberry and green grapes. I take my juicing very serious and usually juice enough for 2-3 breakfasts with my favourite being pineapple, kale and ginger (and then I mix in some wheatgrass powder and blend it with an avocado).

Lunch is often some gnocchi with a vegan pesto with a huge salad. On a Sunday, I often make some tomato, lentil and smoked paprika soup in the slow cooker (pop in some onions, celery, carrot, tomatoes and stock for a couple of hours and when it’s nearly cooked add the lentils …. lots of smoked paprika throughout. You cannot go wrong with this and it tastes even better after a night in the fridge).

Dinner is usually roast veg (sweet potato, carrot and potato) with tofu and salad. My fiancé makes the best roast vegetables and they taste amazing. I add lots of salad and make it really exciting with spiralised carrot and courgettes. Snacks can be anything from raw veg to more veggie juice.

I am human and will enjoy my ‘unhealthy meals’ but I make sure I listen to my body afterwards- how do I feel. Am I stuffed or do I feel just right. Then I remember these feelings the next time I want to have these unhealthy foods.

Orlaith is founder and owner of the Naked Sales Coach in Edinburgh.

A note from Honey….

Thank you Orlaith for sharing your football experience and food diary with us.

What’s in this for you:

  • You will get a blog a day for 30 days from a variety of people including experts to give you ideas and top tips for healthy
  • Free advice and inspiration
  • You can get this blog sent to you every day if you sign up here for my newsletter and you will also get a free relaxing recording

See you tomorrow.

Healthy hug 🙂

Honey

 

 

 

Pin It on Pinterest