Healthy eating – day 28 – Top 3 enemies of healthy eating

Healthy eating – day 28 – Top 3 enemies of healthy eating

The top 3 enemies of healthy eating

1 – Friends & family

It’s nice to be loved. It makes the world go round. But sometimes those that love us can scarper our healthy eating plans. Imagine the scene, you are at your family’s house announcing your plans to eat right and lose weight. You are motivated and ready. You want to share it with them because you are excited and want their support. The conversation goes something like this….

You – ‘I’m starting a healthy eating plan’

Them – ‘What another diet?’

You – ‘Less sugar, processed foods and fried foods’

Them ‘but you are fine as you are’

You – ‘I just want more energy and to lose some weight’

Them ‘ that sounds ok but will you still be round for Sunday dinners and are you still coming for that big cream tea next week?’

You ‘yes but I won’t be eating as much’

Them ‘oh, that’s no fun! You’re fine as you are!’

This time you feel like you really really mean it. But don’t forget they’ve beee through all this before! And every time there you are spoiling their fun and advising them on how they could make healthier choices when they are tucking into their favourite things!

These people love you for you. Not your dress size. They don’t want to see you miserable and hungry (which is why it’s important to get your diet plan right because ones that make you miserable and hungry don’t tend to last).

We like to feed those we love

Often we feed those we love. This makes complete sense because the main job of looking after a baby is to feed it so that food/love connection is very deep and strong. Some people take great pleasure and pride in preparing food for their loved ones. It is symbolic of their love for you. So for that to be rejected in any way can be hurtful. Even if that glorious Victoria sponge is full of love, you have chosen not to eat it because it’s sugar and fat content is not on your eating agenda.

If you are out with friends and they are all indulging, it can make you feel the odd one out not to join in. You might get comments like ‘oh come on we don’t see you very often’ or ‘you only live once’. You could also subconsciously irritate others by remaining committed to your healthy choices when they want to indulge. My personal view here is that we should respect the choices and views of everyone as there will always be some things that we support and some things that we don’t understand about others.

2 – Emotions

emotions

One study by a team of researchers from New Zealand that looked at why people wanted to lose weight found that half wanted to improve their health, a third wanted to improve their appearance and the rest wanted to feel happier about themselves. They concluded that the best reasons to lose weight were health and appearance. What was suggested is that losing weight may not help with managing emotions. The answer is to learn how to manage your emotions before or during tackling weight loss.

If your self-esteem is low and you look to weight loss only to improve it this is a risky long term strategy. You are more than a body. You are mind, body and spirit and you will be more resilient if you work on all aspects on yourself.

It’ not just overweight people that are unhappy

It is a myth that only overweight people are unhappy. In my Hypnotherapy practice I see plenty of slim people who need help with anxiety, confidence, depression, sleep and stress. Some of my clients have lost weight in all manner of ways and are surprised that they still are not happy at the end of it. This is where we do work on the inside to increase self-esteem and confidence.

As an NLP Master Practitioner I help you  understand yourself more giving them you a real sense of who you are. You are able to move forward in your life feeling better about being you, feeling more confident and able to communicate in ways that don’t leave you feeling cheated. It really feels good to be you and your outlook to life will be different.

Here are some of the things people have said after working with me:

  • ‘I feel like I can clearly see what was holding me back’
  • ‘I came in not expecting much and I feel like I’ve changed my life’
  • ‘I now have control of my life’
  • ‘I feel ’empowered’ I feel so much better in myself’

 

3 – Victim mentality

A victim mentality means not accepting responsibility for what you eat. It means taking ownership of what enters your mouth and being accountable. No one is saying that you have to eat healthy or lose weight. You make that choice. But it is not congruent to say you are unhappy about something and that you are working on changing it and then continue to make excuses.

But if you are constantly preoccupied with your health or weight and unhappy about it, there will always be a reason why you can’t do it. Everyone has at least one. It’s not always easy! It doesn’t always fit in with life and it takes long term commitment to sustain but the sooner you own it like Beyonce owns it, the sooner you will see changes and feel more in control. If that is what you want.

Here are some reasons people give for not achieving the weight loss they say they want.

  • I don’t have time
  • I’ve had kids
  • I work away
  • I have a sweet tooth
  • I’m stressed
  • I can’t afford it

 

You don’t have to go it alone

Not everyone finds it easy to do it alone. There is just so much information about food, eating and weight loss it can be overwhelming and make you not want to bother!

Some people get great results by having some support and I can help you with that. I won’t give you food plans (although I could if that is what you want as I have Nutrition qualifications) but I will motivate you, help you overcome your demons and get you making healthy food choices much more easily.

Call 07530 890089 now to make an appointment or email here

See you tomorrow

Healthy hug

Honey 🙂

Healthy eating – day 27 – A day in the life of a stomach – as told by a stomach

Healthy eating – day 27 – A day in the life of a stomach – as told by a stomach

A day in the life of a stomach – by stomach

Ahhhhh that’s nice. That was a nice rest and I don’t mind running on empty when I sleep as it gives me a chance to replace enzymes and juices. I wonder what’s coming my way today?

Oh we’re on the move, I fancy something alkaline to start my day really. Maybe some lemon and water like some of my friends have, they say it really sets them up right for the day ahead. Oh here we go, we’re in the kitchen, whoa that’s hot I can feel the heat from the throat before it hits me! Slightly bitter, now let’s see what I can do with this brown liquid. It’s got some sort of drug in it! I’ll send a stimulus to the brain to wake up. Right that’s sorted but am I going to get any food to kick start Mr metabolism?

Protein keeps me satisfied

I like a bit of everything really but I know how busy we are most days so some protein would be good to keep me satisfied. I am high maintenance! Oh we must be going somewhere because we are running a little bit. Maybe for a train? Hang on something is coming my way! I can hear it crunching. Here is comes mmmm…oats but they are very sugary and loaded with fat.

Why oh why didn’t we have the yummy oats without the sugar and fat. I bet those taste buds are gloating now because they got what they wanted but the rest of us are going to have to work so much harder. I’m going to rattle that pancreas’s cage and get him making more insulin.

Oh well, I’ll get that done and then I will have a rest. Hang about. I smell fruit. Fruit juice! Orange. Oh my, even more sugar….. followed by cup of tea. We are going to be awake for a while now!

I’m growling

growling

I’m growling now because I haven’t had anything since that breakfast and that wasn’t enough to keep me going. I’m getting hangry. I’m going to make embarrassing noises until I am giving something to eat. Ah, it’s quiet, GROWL. GROWL.

Here we go. A sandwich. Coming at me fast! Ok I’ve got this. Let me deal with the gluten first, I know we’re going to have words me and that gluten. Some days are better than others.

Conversation between gluten and stomach:

G – ‘ha I made it, irresistible me’

S – ‘hello welcome. I hope your visit is a pleasant one’

G – (puffing himself up) ‘well you will sure know I’ve arrived. I cause an explosive atmosphere’

S – ‘we prefer a harmonious environment for the benefit of all’

G – ‘well you know, some of us were born to stand out’

S – ‘I give up’

I feel low and tired of these arguments, there’s only so much a stomach can do. Me and brain often talk about this. At least he appreiciates me. He knows that I am his number 2 and largley responsible for our health. Brain is my best friend.

I process the rest of the sandwich routinely. These shop made sandwichs don’t exactly go to town do they? I’d been surprised if there were more than 6 prawns but there was sure a lot of mayonnaise. I also spotted some funny looking chemicals but the sneaked past and I wasn’t at my most alert when they crept into the intestine.

Crisps follow at least they were those good ones made of real potato and no chemicals and then a choclate bar which practically came down in one lump! I caught it luckily but I heard old pancreas moaning as he had already sent some insulin to deal with the sandwich and didn’t realise he would need another batch so soon.

Drinks are good

My afternoon is spent in what seems is a waterpark with lots of drinks flowing both hot and cold. I enjoy drinks, it helps keep things moving in the intestines and generally everyone here in body receives drinks well. We are not so keen on the ones we have at night sometimes because mouth gets shouty sometimes and doesn’t talk to brain so what mouth says isn’t always on point. Also mouth and heart can get together and get a bit emotional.

In between the drinks in the afternoon I feel really lazy and tired so I sent a message to brain to get help. Brain is also tired and asks for a ‘pick me up’. What comes is biscuits! And lots of them! To be honest I am disappointed. I talk to my friends and some of them get apples with peanut butter which they say really satisfies their needs. Others have cottage cheese with surprises in, along with rice cakes to mix it up. Some have nuts which they say are a good all-rounder. I deal with the biscuits and more backlash from pancreas and sit back to chew some thoughts over. I am after all, very clever but today, I feel unappreiciated.

Yay salad

The evening starts well, salad! MMMM lettuce with it’s vitamins, beetroot to nourish the blood, onion, cucumber, tomato, carrot. Yummy yummingtons. We are happy, we are light, it’s like a party in the body right now. The scene is really set for some protein and good carbohydrate to come and join the party. Here comes dinner…. Pizza. Oh.

No, not a cauliflower pizza but a stuffed crust! How am I supposed to deal with all that cheese in one go? This is so greasy it slips around for a while before I can even deal with it! I try chucking some gastric juice on it but it’s a tough cookie. Eventually I start to eat away at it and send it on its way. I am worried that a lot of fat has still passed though and thighs ain’t gonna be happy. And yes the perfect finish to my day. More gluten. Gloaty gluten. Beating his chest like a gorilla because he knows today he can really make his presence known.

I do all the digestive work, oh, I forgot to mention the strawberry cheesecake that hit us soon after the pizza. I had a bit of a panic as I didn’t think there would be room. But I can work fast under pressure in crowded conditions luckily, but it probably ages me more than it needs to.

I’m relieved when it’s bed time although I’m gonna find it hard to get to sleep and rest with all this hot air that gloaty gluten has left behind. He certainly likes to make his mark.

I sleep and dream of vegetables of all colours shapes and sizes but my favourites are the green ones. I dream of probiotic drinks and good fats because I know they would keep me and my besty brain really happy (not to mention joints). I hope that I have some complex carbohydrates tomorrow as I now we are doing some exercise and could do with an energy boost!

Good night brain. Let’s talk tomorrow about how we can come up with a healthy eating masterplan.

Love stomach

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Healthy hug

Honey

Healthy eating day 16 – If you love bread you must read this!

Today’s guest blogger is artisan baker, Carol Hunter from Worthing. Grainwave is Carol’s business and she sells baked goods, including gluten free bread from her home in Worthing and at Goring farmer’s market.

A day in the life of ……… a fairly average (self-proclaimed) artisan baker

The ‘early to bed, early to rise’ maxim has always been in my subconscious, but only became a reality when I started my own business a couple of years ago. That’s when it became a choice thing rather than a struggle. (the ‘late to bed, late to rise’ – student thing  and ‘no-sleep, early rise’ of new-born infant thing were something else entirely!)

So what that means for me these days is starting the day with some ‘overnight oats’ – my own choice of additional nutty, seedy material to some basic bircher muesli soaked in organic soya milk. Fruit – it happens to be foraged blackberries from my own hedge this morning – and half a banana.

In winter it’s porridge – minus the seasonal blackberries – cranberries and grated apple. Oh, and lemon and ginger tea. I’ve taken advice from my Chinese doctor, mentor and well-being guru on the tea. She’s right, it’s a brilliant early morning de-tox. Whatever the season, if I start the day with that kind of combination, I know I can get to lunchtime without deviant snacking!

Soda bread

soda-bread

If it’s summer – which it seems to be for at least three days a week at the moment – I need to get on task immediately after my muesli. Summer is busy for my best customer – a local seafood restaurant – so today it’s early morning slicing and wrapping of the light soda bread ready for lunchtime service.

This is a great recipe and I often make extra for my own bread bin. Easy to digest unyeasted bread made with a blend of organic white and stoneground wholewheat flour. I add lemon juice and zest as it goes really well with fish and seafood plates at the restaurant. At home I just toast it like normal bread and have it with poached eggs, but it’s great with your favourite breakfast spread – honey or nut butters are delicious!

I never have enough eggs!

OK, so far so good. Almost eleven o’clock and seem to have found enough to distract me from any thoughts of food. Namely, a trip to Sainsbury’s for essential supplies – why have I never got enough eggs? I have a very convenient arrangement with my neighbour Zoe; she hands over a consignment of eggs from very happy hens and in return I supply her with organic home-made bread for the weekend … and still I end up at the supermarket making up the shortfall!

After a diversion to buy paint, I arrive home and embark on a small DIY project – painting a couple of tired old chairs. That takes me industriously towards coffee o’clock.

Time to get Zoe’s bread on its first proofing. Today it’s organic malted sunflower seed. I get all my flour delivered from a traditional flour mill in Gloucestershire. Once I tried it, there was no going back. The quality speaks for itself. I don’t make fancy bread, people are happy with a nice wholesome loaf that tastes good with anything – which isn’t that difficult if you make it yourself.

No bloating

48-hydration-sourdough

Pictured 48% hydration sourdough

The key element to home baking is the time you can give your bread to rise properly. All mine is done at room temperature. No running up and down stairs to the airing cupboard, just leave it to do its own thing – which may be most of the day. That way, the bread doesn’t start fermenting again in your tummy, which means no bloating

The last thing I do most evenings is weigh and feed my sourdough starter. This is the science part. OK, I don’t use my own wild yeast in every loaf, but by growing your own yeast, the only thing in your bread dough is flour, water and salt and nothing else! So for my bread it’s’ early to bed, slow to rise’ and I wouldn’t have it any other way.

 You can find Carol on Facebook at Grainwave and on her website

 

A note from Honey

Thank you Carol for sharing all your bread insights. I will be along for a loaf soon 🙂

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

See you tomorrow

Healthy hug 🙂

Honey

Healthy eating Day 12 – Guest blogger Judi May. don’t shoot the pescatarian

Today’s guest blogger is Judi May, a Reiki master teacher at Reiki Mastership from Nottingham.

Don’t shoot the pescatarian

proud pescatarian

Phase 1:

I became a vegetarian at the age of 7, I loved animals. We had all sorts: dogs, cats, birds, guinea pigs, rabbits and fish, even a stick insect, so in my 7 year old wisdom I decided I couldn’t eat any of them anymore.

Then things changed, I discovered J dating. In my 20s, going out to restaurants became a bit of a challenge, as I quickly discovered if you didn’t like omelette you were left trying to make bread and tomato sauce dinners!

Phase 2:

I began to eat fish and then chicken and my world opened up. I ate like this until last year when I became more aware of the negative effects of meat, dairy and wheat on my body, so I cut out chicken, then dairy from cows, wheat gluten and some fish.

So, what is my label? I personally don’t want to be labelled, I want to eat mackerel sometimes, have a goats’ cheese salad or a wholemeal sandwich if I’m offered. If I’m out for dinner and someone orders a steak I don’t whip out my balaclava and AK47, we should all choose to eat what we wish and not be judged.

Now we get to the question:

It’s possibly easier to say I’m a vegetarian, vegan or a gluten-free consumer but much more difficult to explain how I eat. Surely you should be able to eat how you want without being criticised or judged.

Whether you eat beef, but not pork; fish, but not lobster; goats’ cheese, but not cows’ cheese; or if you’ve been a vegetarian for 20 years but have decided it no longer suits you, your body or ethics, etc, then you should be able to do that.

I don’t have a title for the way I eat: the way I eat is perfect for me and my family and I’m sure I will tweak and change it even more over the next few years as my knowledge and choices increase and change. So don’t shoot the part-veggi-part-vegan-part-gluten-free, we’re all just trying to find the best way to live at this moment in time.

So what do I eat?

Well here are a couple of meals that I have. Chickpea coconut curry and cauliflower pizza with salad. Both of these meals are vegan.

cauliflower pizza thumbnail_20160823_115644

 

A note from Honey….

Thank you Judi for sharing your thoughts on not judging other’s diet choices.

What’s in this blog 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

Healthy eating – Day 4 -Guest blogger Claire Hunt from Worthing

Healthy eating – Day 4 -Guest blogger Claire Hunt from Worthing

Our third guest blogger is Claire Hunt from Worthing. Claire is at Breathing Spaces Garden Therapy which is a Community Interest Company in Worthing. Here Claire shares healthy eating that works for her.

Healthy Eating – 10 Things That Work for Me by Claire Hunt

 

1. Start the day with a home-made probiotic smoothie

kefir

Pictured – kefir

My digestion and health has improved massively since I started eating milk kefir for breakfast. It’s quick and easy to make your own from a starter culture of probiotic bacteria and yeast. Just add whole milk, leave for 24 hours, strain and top up again with fresh milk. I add seasonal or frozen fruit, green leaves, ground seeds like hemp, linseed or chia, bee pollen, coconut oil and almond butter. A great start to the day for your gut. I have been known to take it with me when I am away, but you can rest it in the fridge for a couple of weeks. You pass on some kefir grains to other people as they multiply. (People with a lactose intolerance would need to take advice.)

2. Reduce sugar intake

plate of fruit

Pictured – plate of fruit

I had to do this because of recurrent candida but it is increasingly accepted that sugar is bad for your health, addictive and makes us put on weight. It’s added to so many foodstuffs, even savoury ones. Refined sugar is worse, but all sugar, even naturally occurring ones, have the same effect on your brain and body, so go easy on all forms. I eat mainly low-sugar fruits, like berries and apples, and over time your sweet tooth loosens its grip. I occasionally relax the rule for something special or an occasion but I don’t enjoy really sweet things now.

3. Take a break from wheat and gluten

homemade bread

Pictured – My ‘superfood bread’

The debate about gluten intolerance rumbles on, but I found that when I stopped eating wheat and gluten grains I felt better, my digestion improved, I had more energy, and I stopped having arthritis-like pain in my hands. I love bread, pizza and pasta, so it has been hard. I sometimes eat home-baked spelt bread and quality sourdough but mainly make a substitute ‘Superfood Bread’ from ground almonds, brown rice flour and seeds (‘Deliciously Ella’). Brown rice pasta is not too bad, but on the whole I prefer to eat something else rather than feel disappointed. Beware gluten-free ready-made products, they can contain a lot of sugar, and starch that quickly turns to sugar. For reference, read ‘Wheat Belly’ and ‘Gut’.

4. Do more cooking

Tray baked cod with breadPizzas going into a cob oven

Pictured – tray baked code with vegetables and  pizzas going into a cob oven

If you want to avoid sugar, wheat and gluten it becomes inevitable that you have to do more cooking and baking so you can control what you eat. You have to find ingredients and some recipes that you love, get into a mindset that enjoys and makes time for cooking as a priority, rather than feel it is a chore. There are some great books available – Deliciously Ella, Eat Nourish Glow, Medicinal Chef. By Ella Woodward, Dale Pinnock and Amelia Freer

5. Find some go-to treats

IMG_1622

Pictured – energy balls

You need some things up your sleeve for when you need a treat. Mine are home-made muffins (Wheat Belly), fruity flapjack (Medicinal Cook)., raw cacao energy bombs and homemade almond butter (Deliciously Ella).

6. Grow and eat a rainbow

homegrown produceapple tree

Pictured – homegrown vegetables and apples

I am not vegetarian but I eat a lot of veg, when it is in its season, and trying to get as much of the rainbow into each meal as possible to cover all the different nutrients that those colours represent. I use a local veg box scheme and I try to grow some of my own. Growing, cooking and eating well go satisfyingly together and each complements the other. Mental Health Awareness Week, Offington Park Church, has a Gardening and Health theme on Monday 10th October and a Food and Mood theme on Wednesday 12th October.

7. Embrace different grains

IMG_1624

Pictured – quinoa

Quinoa is tasty once you learn to cook and flavour it well and it is full of protein not gluten. Use cold water, twice as much water as grain, and cook until all the water has gone (about 10 mins). I mix in tahini, lemon and olive oil when it has cooled and you can add herbs, spices etc to taste. I make a batch that will last three days so it is ready cooked when I need it. Buckwheat flour makes great pancakes, and you can toast the grains and then cook like rice.

8. Eat more mindfully

Instead of eating on the move, watching TV, reading a book or chatting, try eating at least one meal a day when you are fully present and doing nothing else than experiencing eating. Really notice what is happening, the smell, taste, texture. Also notice what effect different foods might have on your body and mood. Read ‘The De-Stress Effect’, Charlotte Watts.

9. Explore fermented food

making sauerkraut

Pictured – Making sauerkraut

Kefir and sourdough are fermented food but there are lots of others to try and the health benefits are well documented. I am currently making and drinking beetroot kvass by fermenting beetroots in salt water for 6 days. I have started brewing kombucha, a delicious fizzy drink made from tea. Sauerkraut and kimchi are easy to make, probiotic and tasty alternatives to pickles and chutney. Apple cider vinegar is a great way to use windfall apples and retains the goodness of the fermentation process, the ‘mother’.

10. Enjoy food

I mostly don’t feel it’s a sacrifice or that I am denying myself to avoid food that isn’t good for me. I enjoy food and drink made from good quality ingredients with time, care and passion. For more ideas about gardening therapy, food and wellness, come and see Breathing Spaces We Are Food Pioneers and other foodies and growers at Green Dreams, October 2nd, Field Place.

A note from Honey….

Thank you Claire for those fantastic ideas and pictures.

What this blog is:
  • This is a 30 day blog about health eating where different people will share their thoughts and experience
  • This is a non-judgmental place of inspiration
  • This is a place to learn, pick up tips and think about your own eating
What this blog isn’t:
  • This isn’t a weight loss plan. Although losing weight is often a by-product of eating a healthier diet! I do help people lose weight with Hypnotherapy but that is not the purpose of this blog.
  • It isn’t a place to feel regret about the situation of your health right now. Today is a chance to make changes!

 

Do you know what you are eating?

Yesterday’s product was caramel  digestives.

Can you guess today’s product from it’s ingredients?

secret ingredients

Let us know in the blog or facebook comments! I will let you know the answer here tomorrow.

Here’s the plan:

  • Read the blog each day. Get involved. comment, share your thoughts and wisdom
  • If you want to be accountable and use this as an opportunity to improve your diet and see how much better you can feel in just 30 days then go for it
  • Find me on Facebook, my website, on twitter
  • Sign up to my newsletter at the bottom of this blog for a free relaxing download and  special offers

See you tomorrow.

Healthy hug 🙂

Honey

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