Close
J O I N   O U R   C O M M U N I T Y
Please select the area/s of the site you would like to receive weekly episodes from:
NUTRITION
Tick here if you would like to receive weekly episodes & my FREE Report on 'The 5 Food Mindsets You Need to Lose Weight and Keep it off…….Forever' PLUS A copy of the Food Mindset Journal
FITNESS
Tick here if you would like to receive weekly episodes & my FREE Weight Training Journal giving you Advice, Guidance & Motivation to keep up with your Fitness & Weight Loss Goals.
WORK
Tick here if you would like to receive weekly episodes & my FREE report on 'How to Overcome the Number 1 Barrier Stopping you Performing at your Best!'
SELF
Tick here if you would like to receive weekly episodes & my FREE video training on 'Build Your Self Confidence to Build Your Success'.
RELATIONSHIPS
Tick here if you would like to receive weekly
episodes & my FREE webinar 'How to Attract The Man You Want: What Every Woman Should Know about the Secret Language of Attraction'.
Enter Details
YOUR DETAILS HERE
NAME
EMAIL
SIGN UP!
Thank you for registering
to our newsletter lists.
Nutrition




Welcome to the ‘Nutrition’ section of the website. Here you will find all my collated blogs and tips on anything and everything to do with ‘Nutrition’.

If you’re anything like me then you have been, and are, completely confused about what you should and shouldn’t be eating.

  • Organic or Non-Organic and does it really make a difference?
  • What is the best tomato soup recipe?
  • How do I make sweet potato chips?
  • How do I eat healthily without spending hours cooking?
  • Soy, what it is? Does it taste ok? What are the benefits?

Join me as I work through all the research and find out what we really should be putting into our bodies – and how to do this without getting up at 5am and spending the day in the kitchen!

The Recipe For Building Muscle

This week, I want to introduce you to Hannah, a guest writer, who has written a brilliant article just for us on the best foods to eat in order to build muscle.

And Hannah should know, because not only has she founded Barbelles, a women’s weight lifting magazine that has just been shortlisted for the BBC Worldwide 2015 magazine awards, but she’s also competed in the 2014 Crossfit Regionals! Meaning she really does know what she’s talking about.

So, enjoy the article and remember, building muscle isn’t scary, and it won’t make you look masculine. What it will do is give your body shape and definition and help increase your metabolism – so your body burns more calories reducing your levels of fat.

The Recipe for Building Muscle

There's a lot of information out there about what you should and shouldn't be eating, and when it comes down to nutrition, you need to tailor your diet to suit your own body, rather than blindly follow some generic plan. This means that if you're attempting to build muscle, there are some simple steps to follow to ensure that you are using the food you eat as fuel, helping you to develop a more toned body instead this food being stored as fat.

Click here to read the rest of the article.

no comments // November 16, 2015
5 Healthy Food Alternatives To Your Favourite Summer Treats

After a gorgeous week in Portugal, enjoying our last trip away before the baby comes, I fell pray to a lot of unhealthy summer treat foods. Well it's a holiday right??

Ice-creams, crisps, salted nuts, salads with more bacon, croutons and cheese in than anything else - to name just one day!

And this trip, and the 3 additional pounds I've put on (not from the baby I might add) have inspired me to write today's Huffington Post article:

It’s summer which, for most of us, means the time of year when we feel the need to eat a little bit more healthily and move our bodies that little bit more in order to look and, importantly, feel our very best whilst revealing that little bit more skin.

And yet, ironically, summer is also the time when we often indulge in foods that are high in empty calories and treats which serve to sabotage our best efforts at eating healthily.

So, in this article I wanted to explore some healthier alternatives to some of our favourite holiday foods that taste just as good but are better for our health and waistline.

Mix of nuts - hazelnuts, walnuts and peanuts - on white

Here are my top 5:

Click here to be taken to the article.

no comments // July 8, 2015
5 FOODS THAT HELP YOU HEAL EVERYDAY HEALTH COMPLAINTS

This week my carpal tunnel has been keeping me up! And, being pregnant has just exacerbated this uncomfortable condition – waking up every few hours with pins and needles is really no fun!

So, this week I’ve been researching healthy ways to fight or overcome some of my pregnancy woes and that search has inspired me to write today’s article.

Beause, whether we’re pregnant or not, more and more of us are turning to foods to self - cure.

And, if you’ve heard of functional medicine, you’ll know that more and more medical professionals are also looking to food and lifestyle rather than medication as a way of curing health problems and diseases.

So this is what today’s article is all about – using healthy foods to encourage us to cure and help ourselves.

In this article I share with you my 5 favourite health foods that are not only good for you, but may even help you cure some common, every day health problems.

Turmeric and turmeric powder

Click here to be taken to the rest of the article.

no comments // June 16, 2015
5 Easy Ways To Boost Your Metabolism Naturally

My clients are constantly asking me how to boost their flagging metabolism.

So, in today's article I wanted to cover 5 easy ways to boost your metabolism naturally.

Matcha

First off, a bit of background info. Your metabolism refers to all the chemical reactions that are involved in maintaining life. These chemical reactions enable your internal organs to function and you to grow, breathe and reproduce. All these processes require energy, so your metabolism works to convert the fuel in the food you eat into the energy you use.

The minimum amount of energy that your body requires in order to complete all these chemical process, to maintain life, is called your Basal Metabolic Rate (BMR). The BMR refers to the number of calories, or amount of energy, that your body requires to function, without moving. When people believe that they have a ‘slow’ metabolism, it is this energy requirement that they are usually referring to.

Your BMR is affected by your age, weight, gender, genes and body composition and slows as we age. It’s s faster for men than women and is in correlation to weight. Muscle requires more calories to maintain than fat, so those with more muscle will have a faster BMR. Therefore, as we age we tend to lose muscle mass and gain fat, meaning our metabolism slows.

Unfortunately crash-diets and lose-weight-quick fads can severely damage your metabolism. This is because, when the body is rigorously calorie restricted, it is forced to break-down muscle for energy. As we discovered above, the less muscle you have, the slower your metabolism will be.

So, if you would like to increase your metabolism, click here for 5 easy ways to boost it, safely and healthily.

no comments // June 3, 2015
How To Stay Fit & Healthy Whilst Away

Click here to be taken to the episode.

This is the 3rd and final episode in the mini series I put together for Lux Worldwide (www.luxworldwide.com) on how to stay fit and healthy whilst travelling.

In this episode I share my top tips for holiday fitness.

Because, if you're anything like me, holidays and trips abroad can feel like a break from 'real life'. This means an excuse to have 2 ice creams a day, dessert with lunch AND dinner, and the opportunity to avoid the gym at all costs.

But, just because you may not want to spend your precious holiday time in the hotel gym, doesn't mean there aren't other fun and healthy things that you can do to get your heart rate up, your body moving and that allow you to break from your normal routines, enjoy the sun and your new surroundings.

So, for more on these, and my other tips, check out today's episode.

Lux 3_1

Click here to be taken to the episode.

no comments // March 11, 2015
How to Stay Fit & Healthy Whilst on The Plane

Click here to be taken to the episode.

Welcome to Episode 2 in my Lux Worldwide (www.luxworldwide.com) mini series on How to Stay Fit & Healthy Whilst Travelling.

Plane time can feel like a bit of a waste of time. Hours and hours sitting bolt upright, squashed between 2 metal barriers, knees banging against the seat in front of you, and trying to get the cramp out of your neck. Not the most fun.

Add to this the sound of babies wailing, dehydration and the, often, horrific processed plane 'food'...and we can often try making this time as bearable as possible by constantly eating, drinking alcohol and watching the latest crappy films.

But it doesn't have to be this way...

Check out today's episode for how to make 'plane time', useful and healthy time!

Lux2_1

Click here to be taken to the episode.

no comments // March 11, 2015
How To Stay Fit & Healthy Whilst Preparing To Go Away

Click here to be taken straight to the episode.

This month I've been travelling, a lot! And that has inspired me to share this mini series with you....

Amsterdam, Dubai and Berlin. 1 month and 3 different trips!

Do you spend a lot of time travelling?

Do you find it really hard to keep up with your healthy habits and routines whilst you are away?

Well, if you’re anything like me and my clients – we spend a lot of time travelling and it can be really tough to keep up our healthy eating, and fitness routines when we’re away.

We’re jet-lagged, busy and surrounded by temptation – all of which are a recipe for indulging in sugary treats, high saturated fat meals and a lot of sitting around!

In moderation, all these things are OK…but, if you’re travelling every month, or more, it’s time to make some changes and get yourself some new healthy habits.

Because, although difficult, it’s not impossible to keep fit and healthy even when you are away.

So, in today’s post I want to share with you Episode 1 of the mini series I put together in my capacity as Health & Fitness editor for Lux Worldwide (www.luxworldwide.com) the world’s largest (and best!) luxury concierge company.

Lux 1_1

In the following 3 episodes I share with you my top tips for how to stay fit and healthy whilst preparing to go away, whilst on the plane, and whilst you are actually away.

Click here to keep reading and to watch episode 1.

no comments // March 11, 2015
How To Stop Yourself From Piling On The Pounds This Christmas

Christmas can be a really difficult time to lose weight, or even maintain your current weight. Big boxes of chocolate, alcohol, high fat snacks and alcohol can break even the strongest will power.

But there are things that you can do to prevent the inevitable and stay in control when faced with even your greatest temptation.

xmas turkey

So here are 5 top tips to help stop you from piling on the pounds this Christmas:

 

1)   Plan What You’re Going to Eat

Problems arise when we haven’t planned what we’re going to eat. When faced with hundreds of delicious options it’s often just too much of an ask to keep on track so, plan.

If you’re going to a restaurant download the menu from their website before you get there and decide what you’re going to eat from the comfort of your own home.  Then, when you’re there, don’t even look at the menu, and just order what you planned. We can so easily get side-tracked when we’re with our friends and in the ‘festive spirit’, but by planning in advance, you’re much more likely to stick to your goals.

If you’re going to the house of some friends or family, give them a call in advance and ask what they’ll be serving. If it’s all unhealthy, high sugar, high simple carbohydrate foods, plan to eat before you go and then just nibble on the food on offer. If there is a healthy option – be sure to stick to that throughout the night.

 

2)   Eat Beforehand

This is one of my favourite tips, because it’s so easy to do and so effective. A common mistake is to arrive at Christmas events and meals, absolutely starving.

When we’re really hungry we are driven more by our instincts for high fat, high energy foods and will find it much harder to resist those sausage roll and salt and vinegar crisps.

So, before attending any festive event this year, be sure to have had a healthy meal or snack in advance. Think a handful of raw nuts, a boiled egg, an avocado or even a protein shake just to take the edge off your hunger and help you stay in control.

 

Click here to read the rest of the article.

no comments // December 15, 2014
7 Foods That Help Prevent Cancer

This week I held a focus group with some friends and my fabulous new mentor.

We brainstormed all things ‘success’ and looked at what health and happiness really mean to women.

Through this fascinating process I learnt a lot. I learnt even more about my friends and what amazing human beings they are, but I also learnt a lot about women, what drives them, what worries them and what they want.

One of the common themes that we discovered in the process was our desire to feel good about ourselves, and what helps us to feel good, in large part, is feeling healthy and eating foods which give us energy, prevent disease, and keep us young, mobile and fit.

And so I decided to dedicate this week’s newsletter to my fabulous friends and write about some of the key foods that we need to be including in our diets, on a regular basis, in order to keep us in optimal health and help us prevent cancer.

Because cancer is everywhere. According to recent research more than 1 in 3 people in the UK will be diagnosed with some kind of cancer in their life times.

And it is estimated that around 4 in 10 cancer cases could be prevented by improved lifestyle factors including improving our diets. With this crucial factor in mind let’s look at what can we eat to fight cancer with our forks.

Here are my 7 top foods:

1) Peanuts and Peanut Butter

Now this one I’m delighted about and exploit fully! Peanuts and peanut butter (salt and sugar free though please) are crammed full of Vitamin E, a vitamin that studies show helps to reduce the risk of colon, liver, lung and stomach cancer. Vitamin E can also be found in almonds and sunflower seeds.

Creamy peanut butter with nuts

2) Tea

Green, black or even white teas all contain ‘catechins’ substances that studies show help both stop the growth of cancer cells but also stop the mutation of cells. Societies where tea is the beverage of choice, like Japan and China have reduced levels of a variety of cancers including cancer of the breast, colon, lungs, ovaries and prostate. There are so many delicious teas out there, give them all a try and find some that you love and be sure to have a cup (or 3) every day.

Click here to keep reading

no comments // October 16, 2014
Grilled Salmon with Guacamole Salsa

I've just made this healthy fish recipe and it's so delicious I wanted to share it with you immediately!

salmon 1

It took about 15 minutes to make and is crammed full of healthy fats and goodness that there's no excuse not to give it a try.

So, here are the details:

Preparation 10 minutes
Cooking 5 minutes

Makes for 2

salmon 2

Click here to keep reading

no comments // October 1, 2014

The material on this web site is provided for educational purposes only, and is not to be used for medical advice, diagnosis or treatment. See More Information. Use of this site is subject to our Terms of Use and Privacy Policy.

Take Notes