Category Archives for Weight Loss

The secrets of slim people

If you have ever wondered what the secrets of slim people are, your questions might be answered tonight in a show called ‘The truth about slim people’

The truth about slim people

We will get to see how two people; Anne-Marie and Yemi, manage to stay slim despite it seems eating whatever they like, whenever they like.

It is a true case of nothing being as it seems as I read the article about it.

Anne-Marie is a 42 year old mother of two who was trained as a dancer but now runs a dance classes for kids. She is 9 stone a size 8. Every aspect of her life was filmed for 5 days.

Yemi is a 37 year old father of 2, has a 32 inch waist and weighs 12 stone. His childhood nickname was ‘Dustbin’ because of his large appetite. He did a lot of sport in his younger days.

Neither of them eat ‘healthy’ food and they both at what they like in the quantity they desire. Or so it seems.

As part of the programme they both have medical test and it is found that neither of them have ‘magic metabolisms’.

The findings tell this story (see if you can spot the key ones that I, as a Hypnotherapist, will talk about today):

  • They don’t snack in the day
  • They fully satisfy themselves at mealtimes by eating what they fancy.
  • They both eat enough to feel full until the next meal.
  • Neither of them are ‘emotional eaters’.
  • They don’t drink much alcohol.
  • If they eat a lot one day, they eat less the next day
  • They unconsciously seem to balance their calorie intake
  • Anne-Marie is found to be a ‘fidgeter’. Never sitting still and using up lots of energy just ‘being her’.
  • Yemi walks at a very fast pace
  • Both sleep well
  • Both have good gut bacteria
  • Neither of them are ‘hung-up’ on food
  • They are both ‘self-regulated’
  • The conclusion from the show was that the secret to staying slim is mindset.

From the list above I am going to talk about the emotional eating aspect today.

So what is an emotional eater?

Emotional eating

It’s safe to say that an emotional eater will not see food as fuel only. If you are an emotional eater food is more of a friend that you call on when you need to feel better. When you feel negative emotions you will use food as a way to take your mind off them. Because your mind is distracted by the emotion, it means you don’t recognize when you are hungry or full so eat you fulfill an emotional need rather than a physical one.

Emotional eaters use food as a crutch rather than a source of pleasure to be enjoyed for what it is.

So what emotions might trigger an emotional eater to eat? Well any negative emotion really such as:

  • Stress
  • Anxiety
  • Fear
  • Sadness
  • Depressed
  • Unhappy
  • Shame
  • Tiredness
  • Dislike of yourself
  • Feeling unloved
  • Worry
  • Tiredness

 

Eating numbs the emotion and therefore feels comforting. But the bad news is after you’ve eaten you will probably feel more negative emotions about yourself like hating yourself for having no control, guilt, not liking your body, feeling fat or ugly or shame (especially if you eat in secret).

If you are unhappy being overweight, you may feel you have to wear make up to ‘hide’ yourself or even feel ugly without it and you may feel the need to behave in a way that distracts from your body which only adds to your feelings of internal discomfort. You may not be happy in your own skin.

Before you beat yourself up for what you crave and eat….

Why is it that certain foods seem to feature highly for emotional eaters? Foods like cake, biscuits, ice cream? Well your cravings can be justified for good reason. The blend of carbohydrates, sugar and fat can be delicious. A multi-sensory and temporarily satisfying experience. The feel in your mouth, the smell, the flavours and the taste exciting your senses and providing a distraction from anything else at that moment. And they are so easily available.

These type of food also provide instant gratification.

But did you know that your brain chemistry actually changes when you eat. “Carbohydrates set off a series of chemical reactions that ultimately lead to a boost in brain serotonin,” says Judith Wurtman, Ph.D., the former director of the Research Program in Women’s Health at the Massachusetts Institute of Technology Clinical Research Center. The higher the levels of serotonin, the more content you feel (at least temporarily).

There have also been studies around fatty foods making people feel less sad because fatty acids can induce a signal from your gut to your brain, which may influence emotions.

So how can an emotional eater change?

Keep an emotional food diary

Keeping a food diary to track what you’ve been eating alongside what how you are feeling at the time can help you identify what triggers emotional eating.

I’ve made a food and emotion diary download for you which you can download here

Knowing what these triggers are can help you break the emotional eating habits and deal with triggers instead of turning to food.

 

How can you deal with emotional triggers?

So if you’ve done your food diary and spotted some emotional triggers for you, you need to know how to do something other than eat when they occur.

Although there are many ways that you could find something other than eat to do, it is a good idea if you try and find something that satisfies your reward centre. What I mean by that is the place in your mind that needs to feel good and satisfied (known as a reward centre). If you don’t do this, you are merely distracting yourself from the thought of wanting to eat (this strategy can work well for some people too).

If you think about how your emotions are soothed and the deep connection they have with food for a minute.

Ice cream at the seaside – this often starts in childhood. There you are having a great time with your family and your treat is an ice cream. Not only is the ice cream delicious in itself, but it anchors those happy feelings of your time at the beach probably with people you like to be with.

Popcorn at the cinema – going to the cinema is a sensory experience. you are going to watch a story that you can be absorbed in undisturbed for a couple of hours. You will see things that might be amazing and open your unconscious mind and emotions right up (think Disney or Hollywood). You then eat some sweet popcorn which anchors the experience.

Candy floss at the funfair – you are surrounded by fun and people laughing. you may have been spun round and round or been taken on a ride up in the air. Everyone there is happy and laughing. There are bright lights and your adrenaline, serotonin and oxytocin which make you excited and happy will all be in full force. The candy floss anchors the experience.

These experiences are bonding tastes and food with experiences. Your brain will want the same feeling if you don’t give it the food it thinks it wants.

So you need to get creative to think of things you can do which may make you feel good. Maybe excited or like you’ve accomplished something. Get thinking about what they might be now. What are you craving and how can you get it another way than eating?

 

If you need help

Good food choices

If you need help with your emotional eating or weight loss then I can help you by seeing you as a one to one client for 4 sessions. It is 4 sessions because we work on any emotional healing that needs to take place to allow you to move on. We work with the inner voice that damages your self-esteem and I help you to love your body (yes in its current form) so you want to care for it and nourish it. We also work on making better food choices, sugar cravings and confidence. The whole works.

If you want to be part of a group and spend 47 days working on your relationship with food, your relationship with yourself, sharing recipes, participating in challenges and listening to Hypnosis audios to help you, then you can join my next Project 47 group which starts on January 9th 2018. Please email me and I will put you on the waiting list.

Sending you some positive emotions today

Honey x

 

 

 

 

 

 

 

 

How fermented food helps your health

Many people don’t realise how fermented food helps your health but there is an ‘underground’ society of people that do and this movement is getting stronger 🙂

I’ve been into probiotics for some time and have always wanted to learn how to make my own fermented foods like kefir, sourdough bread, sauerkraut and the fermeted drink, Kombucha. And recently I went on a workshop in Shoreham, West Sussex to do that so I will share that with you in this post.

 

Gut health

Did you know your gut is referred to as your second brain? Your gut is very important to your overall wellbeing. There is ever growing evidence to the effect it has on your mental and physical health. Improving your gut health will give you better immunity, more efficient digestion and less stress. Because your digestion is better you will have more energy – yay.

In your gut there are trillions of bacteria that help you process food, produce nutrients, and fight disease. You might remember seeing adverts on TV about ‘healthy bacteria’ and this is what I am talking about here.

A great book on the subject is Gut by Giulia Enders

 

There are three things you need to do to look after your gut bacteria

 

  1. Make sure you have enough good bacteria
  2. Make sure that they survive
  3. Don’t deplete them

1 – You put healthy bacteria in by eating probiotic foods that contain them.

2 – You preserve them by eating probiotic foods that support them.

3 – You protect them by being aware of what depletes them and that is stress, antibiotics, steroid medications and stomach bugs.

So what can you do to improve your gut health?

 

You can take a probiotic supplement or eat probiotic food like sauerkraut, kimchi, miso, coconut kefir, yoghurt, kefir and apple cider vinegar.

You can eat prebiotic whole foods. Certain foods feed and support the growth of good bacteria. Raw onions, garlic, dandelion greens, artichokes and bananas are some of the best.

Keep hydrated. Your gut needs water to keep bacteria and waste moving through your digestive system, which will help prevent constipation and bloating. Dehydration affects your bacteria balance.

Eat less sugar as it feeds bad bacteria and you are more interested in the good ones.

Reduce your stress levels. Stress makes your brain go into fight or flight mode, causing your digestion and blood flow in the gut to slow down and digestion is not as effective.

Making fermented foods which help your gut bacteria

fermented food

 

Making fermented foods is an interesting experience and when the scoby comes out that’s exciting! I learnt at a workshop with my local Homoeopath, Therese Eriksen

During the workshop we made:

Sauerkraut – a kind of pickled vegetable. We made red cabbage and another of carrot and ginger. You can have a little bit on the side of practically any meal to add some lovely flavour. It keeps well too.

Sourdough bread – a bread make without yeast which some people find easier to digest. Once you’ve mastered the basic recipe the world is your bread basket as you can add herbs, cheese, sundried tomatoes. YUM

Milk Kefir – A ‘live’ drink that you make from grains (main blog picture). You can drink it straight if you are hard core or make smoothies with it or flavour it.

Kambucha – Is the tea teetotallers champagne! It’s made with a scoby which I have put a picture of below. It’s a weird disc thing that you put in tea to make the Kambucha but then it takes on a life of its own and grows!

scoby

In Copenhagen Kambucha is readily available, they know it helps them get Hyggey 🙂

 

Let the fermenting commence!

So now my kitchen is full of kilner jars doing their different things. I’m so excited about having fermented foods in my life that I’ve made myself.

One of my guiding principles of life is to cradle my health (mental and physical) like a newborn baby. Not in an obssessive way, but it’s very high up my values list. I want enough energy to fulfil my dreams and enjoy my family. But I am conscious this takes effort and thought. Effort in the sense of eating right and making time for exercise. And thought recognising when thinks are out of balance and addressing it.

In life, the effort has to be worth the reward. I am going to try to maintain my fermented food supplies as the reward is better health and more energy. That has to be worth it!

If you want to learn how to make fermented foods with the Therese you can book through her website or Facebook page.

5 great smoothie recipes you’ll want to try

5 great smoothie recipes you’ll want to try

Earlier this week I blogged about easy ways to eat more healthily. One of the suggestions was by having smoothies. Before we look at 5 nutritious smoothie recipes, let’s cover some smoothie basics.

The reason healthy eating interests me is I am  a Hypnotherapist so I work with people’s minds but in many cases, treatment is about the whole person; mind, body and spirit. I like to keep fit and healthy on a personal level so you could say I have a healthy interest!

How are smoothies different from juices?

Juices extract the liquid and nutrients from the produce that you are juicing and leave behind the pulp. This means you end up with a thin juice, full of nutrients. You should include more vegetables than fruit in your juice or it will be laden with fruit sugars and this will affect your blood sugar. There are different levels of juicer depending how serious you are. The leading person in the juice industry is Jason Vale and he offers free juicing programes several times a year.

Smoothies blend the produce to a thicker consistency and there is no left-over pulp. Smoothies you buy in the shops are often full of sugar from the high fruit content and less nutritious than the ones that you can make for yourself.

What can you put in your smoothie?

Smoothies are a good way to bring healthy foods into your diet easily as no cooking is required! You just whack it all in a suitable blender (some people swear by the Nutribullet. And the Vitamix is the Rolls Royce of the blender world) and it’s ready to drink/eat.

Smoothies can keep you full for hours if you include protein. Your body will love the fibre, vitamins and dense nutrients. You could get your 5 a day in one hit (although it’s now thought we should be aiming for 7-10 portions of fruits and vegetables a day).

Once you start ‘smoothi-ing’! You might want to start create your own recipes. Here are some ingredient ideas. Make vegetables the main ingredient, add some fruit for sweetness, a supplement or two of your choice and a protein to keep you fuller for longer:

Vegetables and fruit

green smoothie

Vegetables

  • Cucumber and celery both provide a lot of juice and are full of nutrients
  • Coconut water which is full of electrolytes or coconut, oat, rice of almond milk.
  • Leaves such as lettuce, rocket, kale and watercress (did you know watercress contains lots of vitamin c)
  • For the brave – cabbage, broccoli, cauliflower, sprouts which all all very good for removing toxins and providing vitamins and minerals.

 

Fruit

  • Pineapple (reduced inflammation)
  • Blueberries – (said to improve memory)
  • Apples & Pears  (which are also good for good digestion)
  • Lemons and Limes (which help alkalise the body)

 

Supplements

You can add lots of healthy supplements to smoothies too such as:

  • Bee pollen is full of enzymes, vitamins and minerals.
  • Aloe Vera has antiviral and antibacterial properties.
  • Supergreens are nutrient packed dark green vegetables.
  • Chia seeds are loaded with nutrients and are among the healthiest foods on the planet.
  • Flax seeds are full of omega essential oils and are also good for the digestion.
  • Goji berries contain a wide range of antioxidants, amino acids, vitamins and minerals.
  • Raw Cacao is a top source of antioxidants and contains an abundance of magnesium and iron.
  • Acai is high in antioxidants and Omega-3 oils.
  • Maca powdera is a mineral-rich food supplement powder.
  • Probiotics such as kefir to keep your gut healthy.

A great place to get healthy supplies from is Healthy Supplies. They are based in West Sussex.

Protein

You can also add some sort of protein as if you include a protein you will stay fuller longer and protein is particularly beneficial after a workout. Some good proteins for smoothies are:

  • Avacado
  • Hemp protein
  • Pea protein
  • Whey protein
  • Peanut butter
  • Natural live yoghurt

 

Here are 5 great smoothie recipes you’ll want to try

  

 

This blog is one in a 30 day series about self-development and practical lists we will be making to enhance our lives. I’m using these blogs to provide coaching and advice in my capacity as a qualified coach and Hypnotherapist working locally in West Sussex and Worldwide on Skype.

 

Quick review of yesterday’s list:

Yesterday you wrote a list of  chunks of your life and what they might be called. Did anything on that list surprise you?

 

Today’s list:

Today’s list is one of your easiest ways to health. Just make a list of the smoothies you are going to have this week and the ingredients you need to buy to make them. If you make a delicious smoothie of your own or already have a recipe to share, please put it in the comments. We would love to try it!

See you tomorrow.

Honey

x

 

8 ways to eat more healthy food very easily

8 ways to eat more healthy food very easily

It’s about that time when new year resolutions to eat more healthily might be getting tougher. You know what I mean don’t you? January 5th you were eating salads for lunch and now the sandwiches are creeping back in. You were ‘being good’ but now the odd  biscuit is finding itself dunked in your tea and mints don’t count as sweets do they?

Changing your diet is a big deal. Not to be underestimated! Which is why it can be very difficult to stick to your new plan after the first week excitement has worn off. Just like the exercise post I wrote earlier this week, it helps greatly if you understand the real reasons you want a healthier diet. These will be different for everyone and it can be hard to understand the real real reasons. When I work with clients who want Hypnotherapy for weight loss (and stop smoking), we spend a lot of time getting to their ‘why’.

 

What’s your real why?

The why will be based around ‘away from’ or ‘towards’ mentality because this is how we tend to work when we are motivated.

Some examples of ‘away from’ are:

  • Not wanting health issues
  • Not wanting to be overweight
  • Not wanting people to comment on your weight

 

Some examples of ‘towards’ are:

  • Wanting to look a particular way
  • A special occasion like a wedding
  • Achieving a goal
  • Trying to get pregnant
  • Wanting to be fitter

There is no right or wrong, but there is usually one thing that stands out above the rest (easy to find in Hypnotherapy which accesses the unconcious mind which is where our deep routed beliefs and desires are held).

Once you have your real real reason why, remind yourself of it often and especially when you are feeling like you want to give into temptation.

So what are the easy ways to maintain your healthy eating plan?

make healthy choices

1 – If cravings strike, have a glass of water. A craving will not last long, around 20 seconds. If you drink a glass of water it will stop your craving by distracting it. Disruption and confusion are very good techniques for interrupting brain patterns.

2 – Eat protein with every meal. Protein keeps you fuller longer and if you are fuller, you will be less inclined to want to nibble.

3 – Try to avoid processed sugar. Sugar is highly addictive and has a similar effect on the brain to cocaine! You will also cause blood sugar spikes which mean that when you crash, you will want more. If you need something sweet, aim for a small amount of dried fruit which at least has some vitamins in and is unlikely to be as moreish as chocolate and sweets. Or even better some fresh fruit.

4 – Have a nutrient rich smoothie. People fall into a trap of thinking that any smoothie is good news, but if it is just fruit that’s not the best way to go. Smoothies can really help you with a healthy diet if you make nutrient rich ones. I will be sharing 5 amazing smoothie recipes in a blog post soon.

5 – Make changes gradually like cutting out sugar first. Then maybe decreasing the amount of fat in your diet. And then increasing the amount of fruit and vegetables that you eat. So the changes are gradual, easier to manage and longer lasting. Think nutrients, not calories.

6 – Keep healthy snacks on you and around you. In your bag, pocket, car, desk drawer… everywhere! Healthy snacks can save you until dinner time and make all the difference. Some good healthy snacks are almonds, rice cakes, oat cakes and naked bars.

7 – Plan your meals. More about this in a future blog post!

8 – Have a mantra. If you feel yourself struggling.. say the mantra. Make it meaningful and tie in in with your why.

This blog is one in a 30 day series about self-development and practical lists we will be making to enhance our lives. I’m using these blogs to provide coaching and advice in my capacity as a qualified coach and Hypnotherapist working locally in West Sussex and Worldwide on Skype.

 

Quick review of yesterday’s list:

Yesterday you made a list of ways you can personally relax. Have you spent your 2 minutes today relaxing?

 

Your next list:

For your next list , note down any of the  things in the list that might help you stick to your healthy eating plan and any more you can think of.

Do you have a top tip? We would love to hear it in the comments :_

 

See you tomorrow.

Honey

x

 

Did you get a fit-bit for Christmas?

Did you get a fit-bit for Christmas?

‘They’ say we should be doing 10,000 a steps a day to be healthy. If you got a fit-bit for Christmas, it will count your steps each day and you might be looking for ways to increase your activity. Maybe you’ve joined a gym or bought an exercise DVD to do at home. Maybe you haven’t really got into anything yet and are finding it hard to motivate yourself.

A ridiculously high percentage of people that join the gym each year in January stop going by February. This might be because they didn’t find something they loved doing. If you find something you love to do you won’t want to stop doing it!

You might need to try a few different things before you find the right exercise for you. Some people enjoy a bit of Zumba and others are not so keen but love to swim or run. You’ve just got to find your thing (or things).

 

Here are some ideas of things you could try!

 

trainers

 

1.     Max HIIT workout: HIIT is very high-intensity interval training. It burns major calories in less time. This seven-minute HIIT workout is the perfect circuit to raise your heart rate while working your entire body.

2.     Spinning which is basically cycling indoors: See it here

3.    Tabata workout: Tabata is a type of HIIT workout that involves 20 seconds of max training followed by 10-second rests, for a total of four minutes. This 10-minute Tabata workout video includes two intense circuits along with a quick warm up and cool down.

4.   CrossFit workout: CrossFit is for serious athletes. You can see what it is like here

5. Pilates is great for your core, see what it is like here.

6 – Circuits is a mixture of everything; weights, running,  squats and lots of other things. See it here.

7. Kickboxing is just as it says! See it here.

So do any of those take your fancy? would love to hear about what sort of exercise you have tried and what your experience was.

It is often said that when you do something for 30 days it becomes a habit. Howeve, if you are doing something you like aswell as it feeling like more of a natural thing to do, the fact that you enjoying it will be enough to pull you back time and time again.

 

If you need help embarking on a healthier lifestyle….

If you want to stop smoking to help you in you quest for a healthier lifestyle the easiest way to stop really is with Hypnotherapy. I offer a 2 session stop smoking treatment to get you stopped for good. I do mine in 2 sessions as I have found the results with 2 sessions to be excellent.

Other ways Hypnotherapy can help with fitness is by focusing the mind on sports targets for running and strengthening motivation for all sporting events. The mind is just as important as the body for exercise!

 

This blog is one in a 30 day series about self-development and practical lists we will be making to enhance our lives. I’m using these blogs to provide coaching and advice in my capacity as a qualified coach and Hypnotherapist working locally in West Sussex and Worldwide on Skype.

 

Quick review of yesterday’s list:

Yesterday you wrote a list of things of things that were special about you to put on your CV. Did you manage to weave those into a personal statement?

Your ninth list:

For your ninth list I would like you to consider writing 2 lists. The first list is a list of all the reasons you think you should or reasons you want to exercise.

The second is exercise you could try and how you will fit it into your life (it can be difficult to imagine how you can fit it into your already jam packed life at all but that’s the reason you wrote the first list).

If the reasons on your first list are strong enough, you will find a way to fit your exercise in.

See you tomorrow.

Honey

x

Healthy eating – day 29 – Can Paul Mckenna really make you thin?

Can Paul Mckenna really make you thin?

Paul Mckenna is probably the most famous Hypnotherapist in the world. It’s strange how he has almost always been part of my life from when he was a DJ on Capital FM.

I first saw Paul in the flesh in Wimbledon theatre about 20 years ago at a Hypnotherapy show. He Hypnotised my friend who was actually a sceptic that it would work!

Being a Hypnotherapist myself, I have been lucky enough to train with Paul Mckenna in person. He has Hypnotised me too; he has a lovely rich smooth voice 🙂

I am constantly in professional development. I go on about five training courses a year in person to learn new concepts and techniques to benefit my clients. I also watch lots of content and read lots of books. As I’ve recently been running a 30 day blog about healthy eating, it made sense to revisit a classic book. ‘I can make you thin’ by Paul Mckenna. Paul is Britain’s best selling non-fiction author and I would imagine that this has sold millions of copies across the world!

The book is thin!

Hazelnut latte

The first thing I noticed about this book was how thin it was. Was that a message to my subconscious? The book comes with a CD which is about 30 minutes long and Paul says it will change the way I think about food and feel better about myself. I like this approach as there are studies that suggest you need to work on self-esteem before or during weight loss, or it’s likely that you will put weight back on again.

Paul recommends listening to the CD every day for the best results. This is also an approach I use with my clients as I give them a personalised recording of their sessions to listen to during their Hypnotherapy weight loss journey.

In the preface by Ronald Ruden, M.D., P.H.D, he makes the point that food is freely available. This is important. It cannot be avoided. This means that temptation is everywhere. You can’t go in a coffee shop without being faced  with an array of cakes, sandwiches and biscuits. Even the drinks can have up to 700 calories a piece and are like meals in themselves. Caramel chocolate hazelnut latte with whipped cream and chocolate sprinkles anyone?

Tackle the stress first

stress relief

It’s great that the book talks about reducing the stress that diets cause, but actually stress of any kind can trigger overeating and mindless eating. Stress would be a major factor of overeating and weight gain in my opinion and I would work on stress with all my clients. Feeling relaxed is pleasant and greatly beneficial for opening the subconscious, clearing negative thoughts and creating space for wonderful new positive thoughts and behaviours.

I didn’t like the sound of this being ‘an approach to controlling the response to hunger’ because for me, healthy eating isn’t about being hungry. It’s about eating foods which sustain you and nourish your body and reducing the amount of processed food, sugar and saturated fat that you eat.

Eat like slim people

Paul starts by saying ‘how would you like to eat whatever you want whenever you want and still lose weight’? Of course! Sounds wonderful thanks Paul. He says that this is not like other weight loss approaches and people might be angry about all the money they’ve spent on other diets!

I love that Paul has put his NLP training into practise by modelling his system on the habits of naturally slim people that he has modelled. This means he has seen what they do and used that to develop his system.

Paul says that 90% of people that diet fail! And they fall into three groups of:

Obesessive dieting

‘Forget about dieting. For ever. Diets are no more than training courses in how to get fat and feel like a failure’.

Paul says to deprive yourself of food is the worst possible way to lose weight and backs this up with a study from the second world war where people were starved and once food became available they ate up to eight times more. Even three months later.

Emotional eating

Emotional eating has nothing to do with physical hunger, but a hunger for emotional fulfilment. I like the way he suggests asking yourself before you snack if you are hungry or just want to feel different. This really brings you in touch with your physical and emotional needs. If you are hungry you can choose to eat something. If you are not actually hungry, you need a strategy for managing your emotions and changing your state. Something I always help my clients with.

He notes that sometimes weight gain follows a traumatic incident but people do not connect the two. In these incidences he suggests seeing an appropriate therapist.

I have had many clients that have worked on significant issues.  Whatever treatment you come for; I am equipped to deal.

Faulty programming

Paul actually goes so far as to say the only way to lose weight and keep it off is to go into the subconscious mind and change your relationship with food forever. I  see this differently. Many people successfully lose weight with will power which is part of the conscious mind. Many people go to slimming groups and become ‘target’ members. This means that they get to go to the same slimming group every week for life and for free as long as they stay in a particular weight range. And many do. This is what I would call an ‘away from’ strategy where the fear of putting the weight back on keeps that person slim. This works for many.

But there are many more people that lose weight in a similar way and put it back on and I get lots of those clients. We work together and yes we use the subconcious mind. We will cover reasons and triggers for overeating and change them. So you could say this is a ‘towards strategy’ which provides inspiration that things can change for good. But without being monitored and without counting calories so you can look forward to a life without the chains caused by overeating and being overweight. You will be doing it because every part of you wants to and can see the benefits of doing so. It’s exciting and life doesn’t feel like ‘being on a diet’.

Paul uses great metaphoric language to explain that learning to eat right is just like learning to tie your shoelaces or drive a car. You need to spend some time and practice doing it, but after a while it becomes second nature and you don’t even think about it very much!

Paul’s Golden Rules

golden rules

Going back to the slim people he had modelled, Paul says there are four golden rules he has identified:

1 – When you are hungry eat

This is such great advice as it stops blood sugar nose diving and stops the body panicking and storing fat it doesn’t need. He calls being hungry ‘the body’s natural call for food’ which I think is a great term for it.

2 – Eat what you what, not what you think you should eat

This chapter was excellent and covered an interesting experiment with toddlers and trusting the body to ask for what it needed if nothing was restricted.

3 – Eat consciously and enjoy every mouthful

Here Paul said that he had noticed that overweight people spend a lot of time thinking about food except when they are eating it and are then busy enjoying it.

4 – When you think you are full, STOP eating

This one sounds obvious but there is evidence that it takes the stomach time to realise that it’s full. So you could be eating a lot more food than you need that time. That’s why rule 3 is a good one. By slowing down your eating you are giving your stomach a chance to realise that it’s being fed.

Programming your mind to be slim

juicy plums

As a Hypnotherapist this was my favourite part of the book! I love how Paul talks about the power of our imagination. He gives an exercise to demonstrate how your imagination is so powerful you can imagine tasting chocolate cake and also something disgusting happening to that cake.

He also how words can ‘sell’ food. I just found this description of plums on the Waitrose website! 
‘Sweet, juicy plums are truly a treat. The most popular varieties combine honeyed sweetness with a hint of acidity that makes them useful for cooking as well as eating just as they are’. This is a great tantalising description of a plum 🙂

I love the way Paul talks about focusing on what we do want rather than what we don’t. As I mentioned earlier, this is a ‘toward’ strategy, rather than an ‘away from’ strategy. ‘Toward’ strategies have much more long standing power than ‘away from’ as they are driven by inspiration and hope, rather than fear and hurt.

If you put a picture of yourself overweight on your fridge you are in fact focusing your mind on a negative image. It might make you feel bad and this is not a good starting place for your weight loss plan that will need your focus and effort.

You need to create a positive self-image

Paul talks about how important it is to work on your self-image. He describes it as ‘the blueprint that determines everything about you, from how motivated, intelligent and confident you are willing to let yourself be’. This gave me tingles because I cannot tell you how many clients I’ve had who are so talented, clever, kind, whatever, but lack a positive self-image.

I work with my clients to improve their self-image. This is what I call ‘work of the self’ and it changes lives. Nothing really changes except how the person feels about themselves, but it can change everything. 

I like the example Paul gives of someone who is not classically attractive but their self-confidence makes them attractive to others. And this reinforces their own feelings of feeling attractive so is self-fulfilling.

You can 100% change your self-image.

Paul goes on to cover visualisation, emotional eating, exercise, motivation, craving and questions and ends by reminding readers that ultimately they need to take action to make being thin a habit.

In a nutshell

nutshell

On Amazon this book these questions are asked when selling this book:

Would you like to eat whatever you want and still lose weight?
Would you like to feel really happy with your body?
Are you unable to lose those last 10 pounds? Do you find it difficult to say no to second helpings?
Do you get disheartened about your eating habits and your weight?
Then this amazing book and CD can help you!

I think this book could live up to these promises for some people, especially as it has a CD to listen to with it as a book alone is unlikely to make these changes.

But for those who need the personal touch and a customised Hypnotherapy weight loss plan or Hypno Gastric Band, please get in touch. I also offer a 4 week unique ‘go sugar-free programme’ which I have been running Worldwide on Skype for 3 years.

Why sign up for my newsletter?

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Healthy hug

Honey

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

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

How to reduce your sugar intake in 3 easy steps

Before we look at how to reduce your sugar intake, let’s look at how many products have sugar in them.

Sugar is addictive and not particularly good for us and has become a bit of a wolf in sheep’s clothing! I just typed ‘sugar’ into the search box of a well known supermarket online grocery store out of curiosity. What appeared were actual bags of sugar, sugar alternatives, sugar-free products and of course a sugar bowl.

The sugar-free products are interesting as the manufacturers obviously know people are on to them and  have come up with sugar-free versions of their products for people who don’t want to consume masses of sugar.

What’s frustrating is how we are led by supermarkets and manufacturers to buy what they want us to buy. Take this online grocery shopping. It is very useful that we can clearly see how much in money each product is by 100g compared to others. And of course price is important, but what about showing the sugar content per 100g? To enable us to make informed decisions without being investigators during our weekly shop.

I don’t know if you’ve noticed but most sugary products come in brightly coloured packages. This is another sneaky trick that companies use to play on our minds as colour appeals and distracts. There is an incredible amount of psychology in colours and marketing!

Come out come out, wherever you are

I recently asked on Facebook  what products people thought had a high amount of hidden sugar in them and the replies were well educated. Here are some of them:

  • Ready meals
  • Fruit juice
  • Children’s yoghurt and fromage frais
  • Tomato ketchup
  • Stir fry sauces
  • Cereals
  • Smoothies
  • Breakfast bars
  • Low fat products
  • Coke
  • Soup
  • Pizza

Next time you are thinking of buying something just sneak a look at the sugar content, you might be surprised!

Go sugar-free with Hypnosis

So you probably know that sugar is bad for you and want to cut down your sugar intake or maybe even want to go sugar-free I’m going to give you some insights on how you might do this.

A few years ago, with my Hypnotherapist hat on, it occurred to me that sugar was a lot like other addictions of smoking, food, shopping and gambling. There was the thought process of wanting it and the physical process of craving something addictive. As I treat both these aspects when I help clients give up smoking or lose weight, I applied similar processes and developed a unique ‘go sugar-free’ programme.

I tested this programme myself first and didn’t eat processed sugar for a year. I felt amazing. My energy levels were stable, my sports performance was tip-top and I felt so good. Since then many clients have been through that programme with me face to face in Sussex and on Skype. They have reduced or stopped their sugar intake.

If you just want to reduce your sugar intake yourself, here’s my three top pieces of advice.

1 – Don’t have sugar with sugar with sugar

When you crave sugar you want the sweet taste, the energy rush or maybe a brief escape. So you really don’t need to overdo it. If you are having a chocolate bar, or some sweets, you don’t need a sugary drink with it. Let the one ‘sugar fix’ settle in and see how you feel.

Savour the thing you are having, eat it in small bites or nibbles and take your time. Your taste buds are looking for it, they want it to taste, but this doesn’t mean having 2 or 3.

You can have the pleasure without the need to overdo it, getting high on sugar and beating your insulin up.

2 – Discover the sweetness of nature

punnet of berries

Once to start to have less sugar, you will be amazed how sweet everything is! Nature really did give us enough sweetness in fruit. Now word of caution here as any form of natural sugar including maple syrup, honey, agave syrup, or fruit will impact our blood sugar levels. But when compared to sweets full of E numbers or chocolate and biscuits which also have lots of fat and preservatives, fruit is a better choice.

Rediscover your fruity side with exotic fruit salads, juicy berries and crunch  apples. Pineapple is so delicious too and anti-inflammatory.

If you are really serious and have gone sugar-free and you have a serious craving, a nice dried date can really sort that out!

3 – Keep a sugar diary

Remember earlier I mentioned the thought process of wanting it and the physical process of craving something addictive? Well, many sugar cravings are driven by an emotional need.

What will often trigger eating a sugary snack is something that stirs you emotionally like a stressful situation which you ‘eat your way out of’ as a distraction. Or maybe an unpleasant encounter with someone. A really common one is tiredness. If you keep a diary for one week, noting what you want to eat or do eat and HOW YOU FELT when you ate it (or nearly ate it) you will definitely see some themes! Try to think of strategies to avoid those triggers.

Get Your Free Sugar Diary Worksheet Here:

If you have any questions or comments please do get in touch in the blog comments or on Facebook.

If you want to go sugar-free, it only takes 4 sessions of Hypnotherapy so get in touch for your appointment in person in Sussex or Worldwide on Skype.

Healthy eating – day 25 – Five Ninja-Like Ways Coconut Oil Boosts Your Health

Five Ninja-Like Ways Coconut Oil Boosts Your Health

Anthony Punshon is a dedicated Fitness & Nutrition Specialist, Author, Public Speaker, and Trainer based in West Sussex, United Kingdom. To date, Anthony’s work has been featured in a multitude of prominent health, fitness, and lifestyle magazines. Additionally, he authored the “Sculpting the Perfect Waistline” series.

Currently, Anthony is the proud Owner and Head Transformation Coach of PW Physique and Fitness, one of the most renowned transformation studios in Sussex. He is also the Creator of Power Burn Xtreme, Power Living Intensive, Metabolic Xcelerator, and MCX: 30/30 weight loss and body transformation programmes.

He is very experienced at what he does and clearly understands healthy eating. Here is Anthony’s guest blog!

Coconut oil’s a bit of a healthy-food celeb right now.

spoon of coconut oil

Walk down any street and the paparazzi would be all over it like snakes on Samuel L Jackson’s plane.

With studies now in the thousands attesting to coconut oil’s health benefits and the product itself being widely accessible in supermarkets, there’s a tonne of ways coconut oil can give any healthy eating plan a boost.

It reduces inflammation and arthritis

In a world that’s becoming increasingly more stationary, inflammation and arthritis are rising faster than the head of the BBC’s blood pressure when he got the news that channel 4 stole Bake Off. Virgin coconut oil contains high levels of antioxidants, which work towards decreasing prostaglandin levels (think of these as inflammation mediators). As a result, those who suffer from arthritis can experience reduced bouts of inflammation, leading to less pain. In another study, researchers found that coconut oil also reduces inflammatory blood cells. Double bubble!

It reduces heart disease too

As anybody who’s health savvy knows, coconut oil is high in fat. In fact it’s basically entirely fat. However, it also contains high amounts of lauric acid, which is a medium-chain triglyceride (MCT) that may reduce cholesterol. There’s also evidence pointing towards the idea that MCTs reduce the risk of atherosclerosis. Atherosclerosis isn’t just a word you can get your drunk mates to try and say to liven up any pub conversation, it’s a disease that sees plaque build up on the arterial walls. With more room for blood to flow, there’s less stress placed on the heart, and a reduced risk of blood clots.

It can cut Alzheimer’s risk

While many fats go through a 26-step process to break down into a form that’s used as energy, MCTs only require three steps. As a result, they’re instantly available, they move on to the liver, and they eventually turn into ketones, which are known to reduce the risk of Alzheimer’s and limit the damage caused by epilepsy.

It fights a whole host of nasties

As well as lowering cholesterol levels, the lauric acid targets pathogens such as candida (which is a fungus. An actual fungus, not a bogeyman.), and has proven antibacterial properties too. While your body’s immune system goes a long way towards combatting viruses, bacteria, and fungal parasites itself, like Robin to Batman, it can always do with a helping hand. As bacteria thrive in sugary environments, it may be worth backing away from the carbohydrates when you feel ill, and find ways to add coconut oil to your diet instead.

It may reduce the risk of kidney disease

OK, so this one isn’t conclusive right now, but there’s a whole bunch of reasons coconut oil may reduce the risk of kidney disease too. One theory is that this is due to the reduced heart disease risk; when less strain is placed on the heart, less strain is placed on the kidneys, as high blood pressure can damage their filtering system. Another is that those with kidney disease suffer more when their immune system is under attack, as their kidneys have more waste to filter.

As coconut oil has immune system enhancing properties, it’s protecting the kidneys as a secondary benefit. More research is certainly needed here, but it certainly won’t hurt to add coconut oil to your diet to raise the odds in your favour.

 The best way to use coconut oil…

As with any dietary bolt-on, coconut oil is best used as part of a balanced eating plan, alongside drinking more water and moving yo’ ass. That’s exercise if you didn’t get that…

Evidence supporting its health benefits is certainly promising. Whether you use it to cook with, add it to your baking, or hold your nose and down a spoonful with your oats in the morning, in my opinion it’s a healthy eating essential you should jump on.

You can find Anthony on Facebook and on his website

A note from Honey

Thank you Anthony for sharing those cool facts about coconut oil. Now where did I put my bulletproof coffee!

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

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