Category Archives for Weight Loss

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

Healthy eating – Day 3 – Guest blogger Jacqueline Barleycorn

Our second guest blogger is Jacqueline Barleycorn from The Sweet Lemon in Goring. Jacqui runs plant based cookery demonstrations at her home. Here Jacqui tells us about a typical day in her life. 

 

I start the day with oil pulling

My day tends to start about 7am. I love to wake up naturally and the first thing I do is oil pulling. I swish a spoonful of coconut oil around in my mouth for about 15 minutes before spitting it out. It’s reputed to have great health benefits. I then drink a pint of warm water.
A few times a week I dry brush before having my shower. It’s a great way to help circulation & lymphatic drainage. After I’ve showered, I do some gentle yoga. I find it helps to stretch out my muscles. I love doing it outside on the patio weather depending & usually end up with one of my dogs keeping me company.

I cook and create

Mornings are usually spent cooking. 2 years ago I started my blog after having changed to a plant based diet I felt I wanted to share my recipes. I try to make our evening meal in the morning as I find it helps to be organised and plan ahead if you’re trying to eat healthily. I also spend a lot of time trying out new recipes which have usually popped into my head during the night. 
I prefer to not have a big breakfast as I find it slows me down. I love having smoothies. My current favourite one is mango, berries and coconut water. They are just so crazily easy and quick to make. I always try to keep some frozen fruit in so I can always make a smoothie. 

I fill up on healthy vegetarian food

Lunch is usually something like soup and salad or flatbreads with avocado and humous. 
Afternoons are often spent walking my dogs and going for a bike ride. We are so lucky that we can cycle from our house along the seafront into town. I love living by the sea, so much that I miss it if I’m away from the coast. 
I usually end at my evening meal about 6 or 7. It’s usually something like a lovely cauliflower, chickpea and spinach curry or a sweet potato cottage pie with some lovely green veggies. 
During the day I drink warm water and coconut water.

Healthier cakes

If I have a sweet treat it’s one of my raw cakes that I make which have no refined sugar in them. One of my families favourites is my raw millionaires shortbread which is made from nuts, coconut oil and raw chocolate. 
I find I feel so much better when I eat well. I try not to eat wheat, dairy and refined sugar. I find that what I eat affects me not only physically but mentally and emotionally. My blog is full of easy, fun recipes www.thesweetlemon.co.uk

A note from Honey….

Thanks Jacqui for your blog and sharing a day in your life with us.

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 BBQ sauce.

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

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

Healthy eating – Day 2. Guest blogger Chloe Petit

refreshing glass of water

Our first guest blogger is…..
Chloe Petit from Worthing! Who shares her reason why she wants a healthier diet.

Once upon a time…

Once upon a time I used to be a size 8/10. In my 20s and 30s that crept up to a 12/14 and now I am anywhere between a ‘hallelujuh’ size 12 for trousers in one shop but a ‘dammit’ size 16 for my top half in another shop.

The main reason for this is that as a young adult I ate when I wanted to. My metabolism seemed to like that. I didn’t eat particularly healthily or unhealthily, I just ate what I wanted and when I wanted. I also didn’t like sweet things. Then I became pregnant and discovered chocolate. And cake.

Suddenly with children in the house, regular meals were cooked, multipacks of crisps were always in stock as were chocolate or cereal bars for pack lunches. To top it all I married a French chef who cooked amazing dishes coated in the most buttery sauces known to mankind, topped with cheese.

Wine plays a large part in my diet too. I self medicate my stress levels with red wine or the now hugely fashionable Prosecco and my weight has now piled on and become my own private obsession.

‘You were fit’

The epiphany hit when two years ago my daughter was looking at pictures of me in my 20s and said ‘my god mum you were fit!’ and my mother turned around with a definite sneer attached firmly to her top lip and said “well, it’s not your bone structure that has changed darling, is it?”. My mum doesn’t ‘do’ fat.

My ‘why’

Along with being a reflexologist, I am a busy NHS healthcare assistant in the community. I beadle around in my little car visiting the sick redressing their wounds and attending to their ailments. What I have noticed is that those that have paid attention to their diet and mental health are the strongest. They, even in the late 90’s, still have drive and passion.

Those that have, for whatever reason, omitted to take care of themselves, sink lower in to their reclining chairs, refusing to eat well or go to bed, waiting patiently to die.

And that’s it, I want to be the feisty 90 year old. I don’t want to succumb to an ever expanding middle, leading me merrily to type 2 diabetes. I want lithe arms and strong legs with a washboard abdomen. At 40 and after 3 kids, I may be pushing it a bit to get the latter but hells bells I am going to give it a go.

I’m making changes

I have made changes, I have given up the ½ a sugar in my coffee and I now avoid stealthily sneaking to eat a pack-lunch chocolate bar late at night.

Water melon is amazing. Carrots too. Too late for breakfast? I dive into the fruit bowl and emerge triumphantly holding bananas, apples and satsumas. Instead of 125 calories of fat from crisps, I chew on ryvita and low fat hummus or a pot of nuts and grapes. Eggs are a lifesaver, poached egg and salad or poached eggs on spinach on a seeded piece of bread. Another tip is drinking water and piling on the veg. The more I drink the more I want. Adding a slice of lemon for halo values. I walk the dog up hills and put more effort into it. And I have started daily planks.

Benefits? More energy and a definite sense of wellbeing. And saintliness. I have a halo more days than not and if it starts to slip? Just start again tomorrow… Rome wasn’t built in day after all.

A note from Honey….

Thanks Chloe for your blog and sharing your reason why you want a healthier diet.

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… tomato soup.

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

product ngredients

What do you think it is? 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

Healthy eating – day 1. Five reasons to eat a healthy diet

junk food versus healthy food

Are you looking for change?

Welcome to day 1 of my healthy eating blog. Over the next 29 days we will explore healthy eating and hear from lots of guest bloggers who will share their experiences and knowledge.

You might already be a healthy eater and be looking for new ideas and inspiration or you might want to improve your diet for a variety of reasons. Either way this is a good place to be. A non judgemental place with the intention of inspiring and sharing.

‘What the mind can conceive and believe, the mind can achieve’

What your mind can conceive and believe your mind can achieve

It might be that you use the next 30 days to make changes to your diet. I will be doing the same. I have qualifications in nutrition so I understand the impact of a healthy diet, but the theory and the practical are different things! The first place I will start is with my mindset. As a Hypnotherapist I believe that ‘what the mind can conceive and believe, the mind can achieve’. What this means to me is you’ve got to want to do it, believe you can do and set your mind to it!

What makes us want to do something? Motivation is a broad and complex subject! But if you can get motivated you can be unstoppable. Motivation comes from your ‘why’. So think of a time when you were really truly motivated. Maybe you did something sporty, or saved up for something, or studied for something or drove 100 miles to get that Christmas present that was out of stock that you knew your kid would love! When you have really committed yourself to something you would have been motivated to do it and your motivation comes from the ‘why’ behind it.

Five reasons to east more healthily

Your ‘why’ might not be obvious and can be interesting to explore. But for now let’s look at 5 reasons to eat healthy and maybe one of these will resonate with you.

1 – More energy

Think of a lightbulb that is running out and flickering. It can barely muster a steady glow. That’s what it can feel like to have low energy. It’s not a nice feeling. With low energy running the home and doing our jobs become much harder, not to mention having the will to exercise. Although we have physical, mental and spiritual energy, the physical is very important for us to function! The more energy you have, the more you can enjoy life to the full.

2 – Better sleep

If you are pumping your body full of unhealthy ingredients and sugar this may affect your sleep. I don’t know how well you sleep but I know for sure when people go sugar free, they all tell me that their sleep improves. When  you eat healthy food, your energy is more stable throughout the day. So when it comes to sleep time you are ready.

3 – Savour the flavor

your have 2000-5000 tastebuds

When you are not eating randomly you might find that you are more appreciative of what you eat. You might eat a wider range of foods and as a result enjoy the tastes and flavours more. Taste is a major pleasure sensor and if you eat less sugar you will find that the sweetness that mother nature has put in  fruit is actually enough. If you are eating lots of chocolate, biscuits and sweets and you reduce this, you might yourself enjoying other forms of sweetness like dates and other dried fruit. You have between 2000 and 5000 tastebuds just on the front and back of your tongue. Bring those tastebuds to life! This leads to feeling more satisfied and satisfaction can make a lot of difference to your quality of life.

4 – Lose weight

fat inside the body

A by product of eating more healthily might be losing weight. This might be your big ‘why’. You might have higher self-esteem as a slimmer you. Or want to be able to wear different clothes. You might feel more attractive or be more agile when exercising. Being overweight is considered a health risk. Fat in the viscal area (round your stomach) in particular is a risk as it squashes your organs and puts them under pressure. Your risk of diabetes and heart disease are higher if you are overweight.

5 – Treat yourself

We often use the word ‘treat’ when we are having unhealthy food. Maybe a chocolate bar or a takeaway. We do it with kids too. We use sweets as treats and bribes! But really these aren’t the treats our bodies want! Your body wants nutrients, good fats, fibre so it can it can do its best work for you. Your body thinks a treat is something different. The good news is that you can have more as most healthy treats as on the whole, they are less calorie dense.

So maybe one of those five things will be your reason ‘why’. Or maybe you have a ‘why’ of your own. I would love to hear it in the comments of this blog.

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?

Can you guess this product from it’s ingredients?

91% some sort of vegetable, sugar, rapeseed oil, modified maize starch, dried skimmed milk, 0.1% double cream, paprika, acidity regulator, citric acid, rice flour, sunflower oil, basil extract, clove extract, capsicum extract, cinnamon extract, flavouring, garlic oil.

What do you think it is? 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

 

Are you healthy eating?

Are you healthy eating?

We are physical, mental and spiritual beings and it’s nice to nourish all these parts of ourselves but often we drop the ball on one or more and end up not feeling good about it. When we drop the ball on not eating healthily we may feel it in our energy levels and by gaining weight.

For the month of September in my blog I will be focusing our physical being in a series of blogs about healthy eating. We will hear from a wide range of people including people that are eating to heal health issues, increase their energy, lose weight, maintain weight loss or just to feel fantastic.

The way we fuel our bodies can make an incredible difference to how we feel, how much energy we have, our skin, our eyes, sleep, exercise, happiness. In fact nearly everything. So by focusing on healthy eating we can make sure our bodies are nourished to best serve us. If we love our bodies they love us back. 

Why can it be so hard to maintain healthy eating?

treats

But why is it so hard to maintain a healthy diet for so many people? Have you ever had a stint of healthy eating and noticed the benefits only to slip back into unhealthy ways, tempted by sugar, fat and salt or the ‘easy option’? Maybe you put on more weight than you lost or just couldn’t get into the healthy eating flow.

This is the part that really interests me as a Hypnotherapist. Mindset is everything and it particularly comes into play with eating. It’s 2016; most people know that vegetables are good for you and things that rustle before you eat them are not! But that doesn’t stop us gorging ourselves on ‘treats’. When it fact they are not ‘treats’ at all. They may taste nice for the short time they are in your mouth but after that they are not nice to your body.

When we think about ‘treating’ ourselves we should actually be thinking that eating something nutritious is the treat!

Which of these can you relate to? Are you:

  • Putting on more and more weight
  • Suffering with low energy some of all of the time
  • Using sugar to give yourself an energy boost
  • Wishing you had better digestion
  • Feeling like your eating is out of control
  • Looking for inspiration for meal planning
  • Wanting to change your mindset around food and eating
  • Trying to find your ‘why’ to eat a healthier diet
  • Ready to make a change to your diet

Key factors in healthy eating

 

pumpkin

There are several key factors in maintain healthy eating:
Planning what you are going to eat
Understanding your why
Mindset to be consistent
Preparing food                                                                                                                                                                                                                                                   Knowing what to eat
Information to keep things interesting
New benefits to you

And yes, that spells pumpkin (Would have been a great October blog series!)

Let us inspire you in September

So come with us on a journey of better health and inspiration in September. You will learn people’s why for healthy eating, what they eat and I will be here to help you have amore positive mindset around the fuel that you put in your body. We will hear from both everyday people and experts/professionals to provide a really balanced view.

This is a free series which I hope you like. And it would be great if you could let me (and my guest bloggers) know if you like it by commenting on the blogs, liking the Facebook posts and sharing it as much as possible. It’s great to share this kind of content as it really could help or inspire someone.

If you haven’t already, you can subscribe to my newsletter at the bottom of any of my blogs here. Subscribers get newsletters, a free relaxing download and special offers.

Can’t wait to get started. See you soon!

Healthy hug 🙂

Honey

>