Nighttime Eating: How to Stop Snacking at Night

Nighttime Eating: How to Stop Snacking at Night

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Do you find yourself eating in the evenings when you know you’re not really hungry? Nighttime eating is a major culprit for extra calories and weight gain. It can become something of a vicious cycle that you struggle to break away from but with the right mindset and tactics, it can be done. Here are some of my top tips for stopping nighttime eating.

What are the triggers?

A few potential triggers of nighttime eating include:

  • Are you limiting what you eat in the day (or have less of an appetite in the daytime) and overcompensate later on with the calories you eat? With this approach to eating, you can easily eat more calories at night than in the rest of the day combined.
  • Eating in line with your emotions. If you’re feeling stressed, bored, lonely, upset or angry, emotional eating can trigger late-night eating. It’s pretty common to feel more in control of your eating in the daytime, especially if you have a fairly structured day that doesn’t allow “free” eating. With more freedom in the evenings, emotional eating can become more of a problem.
  • Late-night eating can also become a habit. If you tend to snack when you’re in front of the television, it could be down to habit, for example.
  • Eating in the evening or late at night can also be a “reward” for a busy or stressful day. If things didn’t quite go to plan during the day, your brain may tell you that you deserve a sweet treat to make up for it.
  • If none of that really applies to you, it may just be due to biology. According to a study published in the Obesity research journal, the body’s internal clock spikes your hunger levels at around 8 pm. And guess what kind of snacks you’re more likely to want at this time? Salty, sweet and high carb snacks, for the most part.

My tips for tackling nighttime eating

Mindful eating

A lot of late-night snacking is mindless and it’s often done on autopilot. How many times do you find yourself snacking in front of the television or while you’re cooking … often without even thinking about what you’re doing and whether you’re really hungry? Chances are, you’re not really aware of how much extra you’re eating. One way to avoid this is mindful eating. Get rid of any distractions that stop you from eating mindfully and make eating at the table a big deal. Mindful eating is the best way to get back in touch with your body’s natural hunger cues.

Change your routine

If you do a lot of your nighttime eating as part of a routine, it’s definitely time to have a go at breaking the habit and seeing if you can curb evening snack attacks.

For example, instead of snacking while you watch television, try doing something else while you catch up with your programs, especially in the breaks (which can trigger late-night snacking if they feature junk food). Doing some mini workouts in the ad breaks (or working out throughout the whole show if you won’t get many other chances to get moving) or doing the ironing, knitting or colouring-in can be a good distraction.

Always tend to veg out after dinner? Go for a walk instead. It’ll stop you from getting boredom and burn off a few calories (rather than adding any!).

Set a timer

Next time you get the urge to snack in an evening, set a timer to go off in 10 minutes. This is how long the average craving will last if you ignore it and find something else to occupy your mind.

In the meantime, distract yourself and see how you feel when the 10 minutes is up. You might be surprised to realise that the craving is no longer an issue. Positive self-talk and affirmations can help with this too.

And if it still is? Go ahead and have a small snack … but swap the original craving for a healthier version.

Sip herbal teas

Dehydration can be a factor in cravings and sometimes, you may be thirsty rather than hungry. A glass of water can help but you may prefer to sip on a herbal tip instead, especially if you have go-to flavours to help you relax and have a “moment”.

Find other ways to reward yourself

If you often use food as a reward for a bad day, look for other ways to de-stress. Pamper yourself or have a relaxing soak in a warm bath, for example. This can help to train your brain away from the idea that food is an acceptable reward for a bad day. If this is usually a big trigger for starting off your nighttime eating, it can be a secret weapon in your efforts to move away from snack attacks.

Keep a food and mood diary

If you can’t spot any obvious patterns between your emotions and your nighttime eating, try keeping a food and mood diary. My clients all gain access to my app where they can log their food and mood which is a great gauge as a coach to provide tailored support. Note down how you were feeling when you wanted to snack or binge at night and you may be able to see some link. If you’re noticing that particular emotions are triggering late-night snacking, you can work on tackling these.

As a nutrition coach, I have helped lots of people implement a healthy balanced diet and lifestyle to help shed fat, increase energy and improve their overall well-being. If you have tried to go it alone and haven’t seen the results you had hoped for then maybe I could help you dig a little bit deeper. I can help get to the root cause of the problem while keeping you focused and motivated. When making changes to your diet it’s important that you find a nutrition plan that works for you. I am familiar with many dietary theories so I am best placed to help you find a solution to heal your body.

Like everything in life, it helps to be accountable to someone. So, when the going gets tough, my clients use me to guide and motivate them to push through difficult times. It is important to realise that big changes won’t happen overnight, but investing in your health and well-being now can save you a lot of health issues and complications in the future.

8 Week Weight Loss Plan

12 Week Weight Loss Plan.

Remember to try and stay positive and safe during this difficult time. I am always here to talk if you need to speak to someone too. You can take advantage of my free consultation call if you feel you need some 1:1 guidance.

Wishing you health and happiness,

Christy x

P.S Please follow me on Instagram for some meal inspo!

Blackened Chicken Salad

Blackened Chicken Salad

Blog

INGREDIENTS

For the Salad:

2 cloves garlic, minced
3 tbsp fresh lime juice
teaspoon extra virgin olive
1 tsp cumin
pinch crushed red pepper flakes
1/2 teaspoon kosher salt
1 can chickpeas, rinsed and drained
175g fresh cooked corn
175g cherry tomatoes, quartered
40g minced red onion, finely diced
15g coriander, chopped
1 sliced avocado

For the chicken

4 boneless, skinless chicken breasts
olive oil spray
2 teaspoons paprika
1 teaspoon kosher salt
1 teaspoon ground cumin
1 teaspoon ground thyme
1/2 teaspoon cayenne pepper
1/2 teaspoon garlic powder

DIRECTIONS

Preheat oven to 180C.

In a large bowl, combine the garlic, lime juice, oil, cumin, crushed red pepper, and salt.

Add the chickpeas, corn, tomato, onion and coriander; mix well.

Heat a cast-iron pan over high heat for 5 minutes until it is smoking hot.

Mix together the paprika, salt, cayenne, cumin, thyme, and garlic powder. Spray the chicken breasts with cooking spray on both sides, then coat the chicken breasts evenly with the spice mixture.

Place the chicken in the hot skillet, and cook for 1 minute. Turn, and cook 1 minute on the other side. Transfer to the oven and bake until no longer pink in the centre and the juices run clear. About 8 to 10 minutes. Slice chicken.

When ready to eat, gently mix avocado into the salad, top with chicken and serve right away.

Enjoy!!

Christy x

8 Week Weight Loss Plan

12 Week Weight Loss Plan.

5 Fast Exercises When You Have No Time To Workout

5 Fast Exercises When You Have No Time To Workout

Blog

Struggling to fit in your exercise daily? Have no fear. I’ve got 5 Fast alternative exercises when you have no time!

Leaving exercise for “tomorrow” doesn’t have to be that way anymore with this guide to 5 fast yet effective exercises that can be done anywhere (even with no equipment around!).

8 Week Weight Loss Plan

12 Week Weight Loss Plan.

Remember to try and stay positive and safe during this difficult time. I am always here to talk if you need to speak to someone too. You can take advantage of my free consultation call if you feel you need some 1:1 guidance.

Wishing you health and happiness,

Christy x

P.S Please follow me on Instagram for some meal inspo!

Health and happiness,

Christy x

Lockdown Emotional Eating

Lockdown Emotional Eating

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When does indulging in your favourite snack cross the line from comfort to concern?

Are you piling on the pounds emotional eating during this lockdown? If so you are not alone! We are all feeling the effects of the situation we are being faced with during this global pandemic. I want to explain a little bit about emotional eating and also how I could help you manage your weight and eating habits throughout this period. Lockdown WILL end one day, so now is a great opportunity to focus on your own health and wellbeing.

I have been connecting with many clients both past and present over the last few weeks, trying to keep everyone as focused on their health goals as possible. The main issue amongst a lot of us is the amount of food we are consuming. For some, it is binge eating due to boredom and for others, it’s connected to their emotions. The difference between emotional eating and binge eating lies mainly in how much food you consume.

Stress manifests in different ways, but most of us can relate to the concept of emotional eating. Are you catching yourself snacking all day long? Emotional eating or stress eating is when you consume food not out of hunger, but out of anxiety, frustration, or sadness. For some, emotional eating is triggered by a particularly traumatic event but for others, it can just be a habitual reaction to financial or emotional turbulence. Something we are all facing at the moment.

But don’t worry- emotional eating is somewhat normal, and in some cases, better for your mental health depending on how you handle it.

In fact, emotional eating can be great for relieving stress with THE RIGHT FOODS, provided it doesn’t get too out of hand. Eating puts our body into a state of relaxation by activating the parasympathetic nerves. Indulging in and savouring the flavours of food feels good and can lift our moods instantly.

But when emotional eating no longer relieves but rather contributes to stress, it can get out of hand.

At a point, emotional eating gives way to self-loathing as we feel ashamed of our indulgence. We want to hide our “binging” episodes, but because of a lack of other emotional coping mechanisms, they spiral out of our control.

To prevent emotional eating from advancing to the next stage, we need to tackle the problem at its roots: stress, frustration, and other emotional ruts.

Take up meditation or yoga to simultaneously tackle stress and improve your self-discipline. Take advantage of your opportunity to exercise outdoors daily. Make sure if nothing else you go for a 30min walk, to clear your head and get some much needed fresh air. You may find my recent blog on how to handle the top 5 food cravings.

To make sure your stress eating never borders on binge eating, keep a food diary. Records of your day-to-day eating choices will help prevent you from putting on unwanted pounds and improve your overall mindfulness when it comes to consumption.

And finally, to manage your emotional eating in a far healthier way, look for healthy alternatives to your favourite go-to snacks, As we are all advised to shop as little as possible I recommend you create a weekly meal plan and shop from a list. This will help you stick with healthier food choices throughout the day.

8 Week Weight Loss Plan

12 Week Weight Loss Plan.

Remember to try and stay positive and safe during this difficult time. I am always here to talk if you need to speak to someone too. You can take advantage of my free consultation call if you feel you need some 1:1 guidance.

Wishing you health and happiness,

Christy x

P.S Please follow me on Instagram for some meal inspo!

Christy x

P.S I have created a Beat the Stress guide for you to download for free, I hope it gives you some simple tips to stay well during this lockdown period and beyond. You can download your copy here.

10 Factors That Make You More Likely to Store Belly Fat

10 Factors That Make You More Likely to Store Belly Fat

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A little bit of belly fat isn’t such a bad thing. It helps to protect your vital organs, after all!

It’s a fine balancing act though as storing too much belly fat around your abdomen can be dangerous and has been linked to some pretty nasty health problems. We’re talking heart disease, diabetes and even cancer, to name just a few of the things that it may set the scene for.

Some of the culprits are fairly obvious, especially if you’re eating a lot of processed foods and not doing much exercise. There can be some surprising reasons behind belly fat though and these can come into play even if you think you’re living a healthy lifestyle. Here are some of the factors that can make you more likely to store fat in your abdominal area.

You’re Eating Too Much Sugar and Trans Fats

If you eat a diet that contains a lot of processed sugar, you’ll probably be struggling to shift belly fat. According to studies, there is a definite link between the two. This can be largely to do with the fructose content in processed sugars.

Trans fats are another big no-no if you want to avoid belly fat. These are pretty much the worst type of fat you can eat as they promote inflammation and according to studies on animals, they also encourage more fat to be stored on and around your abdomen.

Your Alcohol Intake

You’ve no doubt heard of a “beer belly” and this is something that can affect women too. Depending on how much you drink, it could be the culprit for stubborn belly fat. Some studies have shown that alcohol can make it harder to burn fat and makes it more likely that the extra calories it brings to the party are stored on and around the abdomen. 

You’re On a Low Protein Diet

If you want to stay trim, it’s really important to get enough protein in your diet. Protein helps you to feel more sated and can mean that you consume fewer calories. Low protein diets are also more likely to result in belly fat, people who eat a lot of protein tend to have very little in the way of belly fat.

You Don’t Eat Enough Fibre

If your diet is low in fibre, you can be more likely to store belly fat. Getting plenty of soluble fibre reduces the chances of this. In one particular study that involved over 1,100 men and women, every extra 10g of soluble fibre led to a 32% decrease in how much belly fat was stored. This has a lot to do with the fact that low fibre increases your appetite and belly fat.

You’re Scared of Eating Fat

Fat has had a bad rep and this can put you off eating it. While it’s true that you don’t need a lot of the unhealthier fats, good fats can help you to lose weight and keep belly fat to a minimum.

Monounsaturated fats are one of the good fats and are important for satiety. They’ll help you to feel fuller for longer so you’re less likely to make unhealthy food choices that increase your potential for storing belly fat.

You Have Too Much “Bad” Bacteria in Your Gut

An imbalance of gut bacteria can have an effect on your weight and how much fat you store on your abdomen. If you’re overweight, you’re more likely to have a type of bacteria that can mean that more calories are absorbed from your food.

You’re Stressed

Under a lot of stress? It could be one of the reasons why you’re storing belly fat. The stress hormone, cortisol, can lead to weight gain, especially in the abdominal area. Cortisol often encourages extra calories to be stored as abdominal fat.

You Don’t Sleep Well

If you spend a lot of time tossing and turning in the average night, there’s a much higher chance that you’ll store belly fat. Poor sleep is linked to weight gain in general, it also predisposes you to abdominal weight gain in particular.

You Don’t Get Enough Magnesium

Getting enough magnesium in your diet can lower your blood sugar and insulin levels. That’s not too surprising when you consider that this mighty mineral is involved in over 300 chemical reactions in your body! Some of these reactions have an effect on your body’s ability to burn fat so it can have an indirect impact on your weight.

Your Exercise Isn’t Intense Enough

Not all exercise is equal when it comes to busting belly fat and keeping it off, especially if your workouts aren’t intense enough. High-Intensity Interval Training (HIIT) is a good option but anything that involves reasonably intense exercise several times per week should help.

As a nutrition coach, I have helped lots of people implement a healthy balanced diet and lifestyle to help shed fat, increase energy and improve their overall well-being. If you have tried to go it alone and haven’t seen the results you had hoped for then maybe I could help you dig a little bit deeper. I can help get to the root cause of the problem while keeping you focused and motivated. When making changes to your diet it’s important that you find a nutrition plan that works for you. I am familiar with many dietary theories so I am best placed to help you find a solution to heal your body.

Like everything in life, it helps to be accountable to someone. So, when the going gets tough, my clients use me to guide and motivate them to push through difficult times. It is important to realise that big changes won’t happen overnight, but investing in your health and well-being now can save you a lot of health issues and complications in the future.

If you are really struggling during this time to manage your weight I have two personalised plans available at 30% off during our lockdown. This offer is available on my 8 Week Weight Loss Plan and my 12 Week Weight Loss Plan. Use voucher code WEIGHTLOSS30.

I look forward to hearing from you.

Best wishes,

Christy xx

How to Stop Comfort Eating at Work

How to Stop Comfort Eating at Work

Blog

Struggling with comfort eating while you’re at work? Deep down, you probably know that you’re not genuinely hungry but you snack anyway. Ready to start breaking the cycle? Here are some tips for beating stress eating at work.

Are hidden beliefs playing a part?

Comfort eating is linked to your emotions If you’re bored at work, feel unappreciated or are having too much pressure piled on you, you may be turning to food to deal with the emotions, for example.

It can go a lot deeper than this too, and hidden beliefs can also play a big part. Maybe you’re lacking confidence in your abilities and the anxiety that this creates pushes you towards comfort eating. Or maybe you believe that you have to go above and beyond in your job role and are on the fast track to burnout as a result.

Whatever the situation, dealing with these underlying factors is super important for helping you to stop comfort eating at work. Without this, you’re likely to carry on comfort eating.

Don’t eat lunch at your desk

Always tend to eat while you’re still at your desk? Multitasking means you’re not going to be paying much attention to your food and it’s gone before you know it. You’re also a lot less likely to get the message that you’re actually full, and will carry on eating.

Make a point of getting up and going elsewhere for your lunch break. Ideally, this will be somewhere that won’t offer distractions so you can concentrate on what you’re eating and being mindful with your approach.

What you eat for lunch can be really important. Filling up on protein and vegetables can help to stop you snacking.

And whatever you do, don’t work through lunch altogether. Skipping meals is a surefire way to encourage unhealthy snacking in the afternoon.

Don’t take unhealthy snacks into work

On a practical note, it’s a lot more effort to comfort eat if you don’t have unhealthy snacks to hand at your desk. If they’re there, you’re probably going to eat them! Not taking unhealthy snacks into work is one of the easiest ways to avoid mindless snacking. If you do feel like snacking in between meals,  swap unhealthy choices for more nutritious options.

Drink herbal tea

Staying hydrated can be important for curbing cravings, not least because thirst can be mistaken for hunger. Water is a great choice but herbal tea can also help. There’s a lot of varieties to pick from so you’re sure to find one that helps to fight cravings, even for sweet ones. Plus, the physical act of holding the cup in your hands can distract from them too.

Keep everything unhealthy focused in one place

In the typical workplace, there isn’t a designated place for unhealthy treats and snacks and that can make it hard to stay away from them. If you don’t want to risk being tempted, see if you can persuade the powers-that-be to keep one area allocated for this so you can avoid it. You can do something similar if you work from home by keeping all of your guilty foods in one specific place … preferably one that isn’t that easy to reach for.

Get an accountability buddy

Feel like you need a helping hand to beat emotional eating at work? See if you can get a co-worker involved – preferably one that wants to stop comfort eating too. Commit to eating a healthy, nutritious lunch together and have each other’s backs when you’re struggling. If you work from home, get a like-minded friend to check in with you regularly for the same effect.

Use visualisation techniques

Walk yourself through your ideal workday from a visual point-of-view and imagine yourself avoiding comfort eating. “See” yourself as a healthy, energetic person who is completely in control of their eating patterns. Use visualisation techniques first thing in the morning and whenever you feel your willpower starting to wane.

Use affirmations

Affirmations are another tactic you can use to curb stress eating at work. When you feel the urge to reach for comfort food, repeat positive affirmations to yourself. This can be as simple as saying “I only eat when I’m hungry” or “I have the power to control my cravings.”

Bring fear into the equation

You can also use visualisation techniques to shock your mind into ditching comfort eating. Think about one of the major downsides that could happen as a result of your eating habits. For example, obesity and serious health conditions such as diabetes or heart disease could be your trigger. Whatever you choose as the shock factor, let your imagination run wild as you visualise what this would mean in reality. If you bring enough fear into your visualisation and make it seem as though it will be all too real if you go ahead and comfort eat, it should be make snacking seem much less appealing!

I have worked with lots of women just like you to feel better and as a result, look better as they gain control over their health.

It is possible to live a healthy, balanced lifestyle in today’s busy world; I can’t wait to help show you how.

Motivation and willpower are great when you have it. This is usually high when you decide to try and reach a healthy relationship with food, but it doesn’t last forever. There will be days when you need to find a different coping method to deal with your daily stressors. working with me as your personal accountability coach will help increase your ability to reach your goals—even when you aren’t keen or motivated to do so. Working one-on-one to continue to refine your habits as your lifestyle changes.

Some prefer a hands-off approach where others like a more hands-on approach. No matter your preference, I can guide you through a simple, step-by-step process so you can look better, feel better and live better!

Best wishes,

Christy x

1-Minute Microwave Quiche in a Mug

1-Minute Microwave Quiche in a Mug

Breakfast

Ingredients

1 large eggEgg
1 1/2 tbspWhole milk 3.3%
1 tspButter, unsalted (melted)
1 pinchSalt (to taste)
1 dashBlack pepper (to taste)
4 tomatoCherry Tomatoes (halved)
1 tsp, shreddedMozzarella cheese
1/4 green onion (stem)Green onion,
1 tspChives (chopped)

Instructions

In a microwavable mug, add egg, milk, melted butter, salt, and pepper and whisk until thoroughly mixed and egg whites are completely broken up.

Add halved cherry tomatoes, grated cheese, green onion, and half of the chopped chives on top of the egg mixture. Do not mix, you don’t want ingredients to settle to the bottom

Place mug in the microwave, and cook on high for 1 minute, just until egg is completely cooked and quiche is slightly puffed. Garnish with remaining chives and serve immediately.

Recipes

1-Minute Microwave Quiche in a Mug

  • Ingredients
  • 1 large egg Egg
  • 1 1/2 tbsp Whole milk 3.3%
  • 1 tsp Butter (unsalted (melted))
  • 1 pinch Salt (to taste)
  • 1 dash Black pepper (to taste)
  • 4 to mato Cherry Tomatoes (halved)
  • 1 tsp (shredded Mozzarella cheese)
  • 1/4 green onion (stem Green onion,)
  • 1 tsp Chives (chopped)
  1. Instructions
  2. In a microwavable mug, add egg, milk, melted butter, salt, and pepper and whisk until thoroughly mixed and egg whites are completely broken up.
  3. Add halved cherry tomatoes, grated cheese, green onion, and half of the chopped chives on top of the egg mixture. Do not mix, you don’t want ingredients to settle to the bottom
  4. Place mug in the microwave, and cook on high for 1 minute, just until egg is completely cooked and quiche is slightly puffed. Garnish with remaining chives and serve immediately.
How to Stop Comparing Yourself to Other People

How to Stop Comparing Yourself to Other People

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How often do you compare yourself to other people? This time of year can be a time that we can be extremely tough on ourselves. Reflecting on the year that past and setting ourself a mountain of goals to achieve in the year ahead which can be overwhelming. Whatever my goals are I always put my Physical health, mental health and wellbeing at the top, why? Because if I don’t look after these aspects of my life I won’t achieve much else.

What is it that you ultimately want to achieve? Consider all the goals you may have related to your health, fitness and wellbeing. What lifestyle, career, relationship or spiritual goals have you contemplated? How will those goals get you where you want to go? How will your life look when you achieve all your goals?

Often when goal setting we will compare our lives to other peoples. If you’re constantly telling yourself that other people are fitter, more successful or “better” than you, it’s pretty rough on your self-esteem and can have far-reaching consequences for your wellbeing. I know, I have been there myself.

These negative comparisons are something that lots of us do on a very regular basis and it’s also one of the big reasons why we struggle so much with the idea of self-love. When you’re constantly comparing yourself unfavourably to other people, it’s really hard to appreciate yourself and see yourself in a positive light. Here’s why it can be so unhealthy to compare yourself to anyone else and how you can move away from doing it.

It’s not a fair comparison

When we compare ourselves to other people, we tend to think the worst of ourselves while playing up the best in them. And that’s hardly a fair comparison! It’s easy to forget that outside appearances can be very deceptive and in all truth, you’re probably only seeing what other people want you to see and not the actual reality of their life. Just like you, they have good and bad days and plenty of flaws that you can’t see from the outside looking in. Remember – no one is perfect!

We’re all unique

There’s another super important reason why it’s not helpful to compare yourself to other people. You’re completely unique and there’s no else like you out there. This is why it’s a waste of energy and very unproductive to try to compare yourself to other people. Their path is going to be different to yours, after all. Just because they’re having some success in their life, don’t assume that it means you’re failing in any way.

You’re on a different journey and one that isn’t going to be a direct comparison to anyone else’s. Recognising this can be a game-changer for helping yourself to not compare yourself negatively to other people.

Compare yourself to yourself

If you’re going to compare yourself to anyone, use yourself as the benchmark. Trying to be the best version of yourself and to be as healthy as you can from a physical and emotional point-of-view is much more productive and you’re a lot more likely to practice self-love if you go into it with this perspective. Celebrate your personal progress towards these type of goals and make other people irrelevant. This is your personal and individual journey and while some people may have a role to play in supporting and inspiring that, it’s super important to make sure that no one else is the end goal. It’s all about becoming a better version of yourself, not someone else!

Don’t compete

Try thinking of life as a journey and not as a competition with other people. This can be hard when you’re surrounded by and bombarded with adverts telling you that your life would be amazing (just like the person in the advert) if you buy a certain product or behave in a particular way but taking a step back and recognising that this isn’t going to be the case can change your whole perspective.

Instead of competing with other people in your mind, switch your focus to yourself and what makes you unique. Self-love isn’t something you’re likely to achieve overnight but making it a goal and commitment to accept and value who you are is a super important first step.

Express gratitude

Gratitude is quickly becoming a recognised form of self-care and there’s a very good reason for this. Taking the time to incorporate gratitude into your life and make it a regular habit encourages you to be more appreciative of the good things in your life, especially the finer details that are easy to gloss over. Gratitude has also been heavily linked to positive thinking and optimism about health and wellbeing so there’s a lot to be said for this practice! One of the easiest ways for me to be more grateful involves listing a few things every day that I am thankful for. From a self-care and self-love perspective, I can extend this to things that specifically involve my skills and good qualities so that I become more thankful and appreciative of who I am and what I bring to the table. Over time, it will become second nature to focus in on your good points and prioritise them.

If this is the year you want to focus on your own health and wellbeing why not come and join me and lots of like-minded people doing my 30-Day Jump Start New Year, New You Challenge. We will be focusing on ditching a few pounds, managing cravings, finding the perfect workout for you, portion control and mindful eating. To read more about this challenge click here.

I hope you can join us,

Christy xx

P.S Use voucher code NEWYOU10 for £10 off 🙂

Over 40? Try My 5 Tips for Better Energy and Vitality

Over 40? Try My 5 Tips for Better Energy and Vitality

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Ageing is a fact of life but you can have some control of how well you age. A healthy lifestyle can have a big impact on this, along with a positive outlook on life.

These 5 tips can help you to stay fit and healthy for years to come!

Tip #1 – Exercise for Stronger Bones and Muscles

As you get older, you can become more likely to develop osteoporosis. Regular exercise can help to cut your risk factor. Any exercise is always going to be better than nothing but some types of exercise can be a particularly smart move in your 40’s and beyond.

One of the big ones to look at including in your fitness plans? Strength training.

Weight-bearing exercises can be a super effective way to improve bone density. If you’re worried about the impact of falls as you get older, you’ll definitely benefit from doing more of these types of exercises. They can help to strengthen the muscles and connective tissue around the bones, which can make you less likely to fall and can lessen the effects if you do.

There’s another big benefit linked to regular exercise too … it can help to slow down the ageing process! This is another area where strength training can really come into its own.

And from a personal perspective, it’s also a great way to get fitter and stronger. Perfect for keeping up with younger members of the family and keeping your joints and muscles in good shape for the demands of day-to-day life.

Tip #2 Get Out of Your Comfort Zone

Feel like you’re stuck in a rut? A lot of people feel as though they’re acting on autopilot as they get older. This isn’t always a conscious decision but it can mean that life isn’t as fulfilling as it could be.

One way to move away from this? Start getting out of your comfort zone and getting involved in new experiences. This can build new pathways in your brain and is super important for keeping your mind healthy and sharp as you get older.

How you do this is totally up to you. You could take up a new language, learn a new skill or hobby or just do things that you’ve already wanted but never got a chance to do when you were younger. You might also decide to conquer a few fears while you move out of your comfort zone.

Have a think about what you’d like to achieve in the future and make it a priority going forward. As an added bonus, you might even make friends with some like-minded people, as well as keeping your mind active.

Tip #3 – Overhaul Your Lifestyle

If there was room for improvement in your lifestyle in your 20s or 30s, don’t worry!

It’s not too late to get on board with a healthier lifestyle, even if you were pretty inactive and didn’t eat the most balanced diet in previous decades.

The important part is that you’re making changes now and reducing your risk factor for poor health in the future. Given that you’re at great risk of most health problems as you get older, getting more active, eating a healthier and more balanced diet and reducing your stress levels can all play a major role in staying healthier for longer – even if you’re only starting now.

Tip #4 – Take Care of Your Brain Health

Lots of people worry about cognitive decline as they get older but it’s not an inevitable part of getting older.

What can you eat for better cognition? Some top choices include leafy greens, blueberries and fatty fish. These have all been linked with slower cognitive decline and better memory, especially as you get older.

According to studies, the Mediterranean diet can go a long way towards improving cognitive health.

Exercise is also great for brain health. In fact, studies have even suggested that exercise can reverse cognitive decline after 6 months!

Tip #5 – Think Positively About Getting Older

How you look at the ageing process can be super important for your health and happiness. If you see it as a chance to rack up more wisdom and experience, it’s a whole lot easier to see the future in a positive light.

Accepting and even embracing the ageing process is a huge part of this. That’s not to say that you have to give up on looking fab as you get older but it can involve a change of focus.

Improving your fitness, moving away from lifestyle habits that can encourage premature ageing and embracing health and happiness can be much more empowering than anti-ageing products. And they’re more likely to make a real difference to how fabulous you look and feel.

It is never too late to make changes to both your diet and your lifestyle. Make 2020 the year you take care of you.

Wishing you health and happiness,

Christy x

How to Save Time with These Meal Prepping Hacks

How to Save Time with These Meal Prepping Hacks

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As I got savvier with meal prepping, I learnt lots of tips and tricks that helped me get things done quicker. As a newbie meal prepper, it can feel like you spend forever in the kitchen – usually because you’re not aware of the hacks that can cut your prep time!

My tried and tested meal prep hacks should help you to cut down on the time you spend in the kitchen and prep super healthy meals in less time.

Have a meal prep file close at hand

When you’re meal prepping for the week ahead, you don’t want to be hunting high and low for your go-to recipes. Save yourself tons of time by collecting together your tried-and-tested or still-to-come recipes in a file on your phone, tablet or laptop that you can go to whenever you need.

Pre-prepared foods can be a game-changer

While it’s great to do as much as you can from scratch when you’re meal prepping, some pre-prepared foods can be a huge help for cutting time spent in the kitchen. Spiralized courgette or squash noodles can be super healthy and convenient, for example. And frozen fruits and veggies are usually just as nutritious as their fresh counterparts and have the added bonus of being super handy.

Don’t be afraid to use some pre-prepared options to save you time, especially where fruits and veggies are concerned. Just be a little warier of the more processed options. Pre-prepared sauces can be pretty processed, for example.

Prep veggies early on

When you come back from doing your food shop, start prepping your veggies for meals to come. Stash them in the refrigerator or freezer until you need them and they’ll be good to go for cooking stir-fries, one-pot meals and anything else that uses veggies. This can save tons of time later in the week, not to mention less stress!

Bulk buy meat when it’s on offer

Buying meat when it’s on offer and stashing it in the freezer for when you need it is useful for your budget, as well as helping you to get more organised.

Pre prepare marinades and sauces

Save time by making marinades for meat based dishes ahead of time and freezing them. On the day you need them, you can just take your marinade out of the freezer, defrost it and get cooking.

On a similar note, you can also prepare sauces and dressings to use later on, and these can simply be heated up when you’re cooking (or defrosted first, if you’re putting them in the freezer). Just whip up a big batch of sauce or dressing to make it work harder for you.

Batch cook as much as possible

Planning to have soups or curries as part of your meal plans one week? Cook up a big batch in one go, either in a slow cooker or in a big pot. From there, it’s super easy to portion it up and freeze it for later in the week. Freezer bags work great as they take up less room.

Grains are another one that can easily be cooked ahead of time too. Prepping and cooking them in one batch means you can repurpose them for lunches and dinners throughout the week, with minimal effort. They just need to be heated up later in the week for hot meals, or they can be left cold for salads.

One pan dinners are your friend

One easy way to spend less time in the kitchen when you’re meal prepping? Cut down on the number of pans you use! One-pot dinners are perfect for this. When you’re pushed for time or just want to have less mess, I am the biggest fan of one-pot dinners. They are also great for throwing in lots of vegetables that need to be used up.

Repurpose your leftovers

If you usually find that you have leftovers after you’ve prepped meals, making good use of them can free up more time. With some creativity and forward planning, you can repurpose leftovers for another day and spend less time on meal prepping. It’s all about mindset and always asking yourself how you can use leftovers to create another lunch, dinner or snack.

You can also create “planned” leftovers by intentionally cooking more than you need so that you know you’ll have food left to use on future days. You definitely don’t have to use the extra food you cook in the same way (not unless you genuinely intend to have the same meal again for lunch the next day) and there’s plenty of scope for getting creative. Just cook a bit more rice or prep a bit more veg than you actually need and have some ideas in mind for what you’ll do with it.

An easy way to make any leftovers look instantly more appealing? Add a fried or poached egg on top.

Some tips to make this easier:

  • Cooking more than one meal? Start off with the one that has the longest cook time and get on with prep for other meals while it’s cooking.
  • If you only have time to prep one or two meals, go for the one(s) with the longest cook time. That way, you know that you don’t have to cook that one from scratch, even if you don’t get a chance to do a huge amount of meal prepping this week.
  • Once everything is cooked, portion it out into Ziploc bags or containers and freeze.

TASK TIME! This weeks task is to get going with your meal prepping. Comment below and let me know what meals are on your meal plan and how you get on with them.

Happy meal prepping,

Christy x