How to Stop Comfort Eating at Work

How to Stop Comfort Eating at Work

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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

Course: Breakfast

Ingredients

  • 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

Instructions

  • 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.
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

Weight Loss Extends to Your Daily Life

Weight Loss Extends to Your Daily Life

Blog Uncategorised

Many people go on diets, eat only certain types of food, and exercise. Sometimes you get the results that you want, which is great! Sometimes you can’t, which can be super frustrating.

This is because there are many things that can impact how much weight you lose – from how stressed out you are to your personal biology. Weight loss actually does involve a lot more than just counting calories and cutting back on certain food groups.

I am going to cover how your biology, your emotions, and relationships can impact your weight. Hopefully being aware of factors that can impact your overall health and body weight, can help you reach your goals with a bit more ease!

Poor Sleeping Patterns

Sleep is the first factor on the list because sleep impacts so many different areas of life.

There have been several reasons found as to why sleep loss can impact your eating habits or even your ability to function at a good capacity. You know those lazy days – you need coffee to wake up in the morning, you buy takeout food because you don’t want to cook, and you skip the gym because you’re so tired.

Another reason is our metabolism. Of course, we know this impacts how much we can eat or should eat in a day. But, without enough sleep, our metabolism will slow down to save energy. When our metabolism slows down like that, a hormone called cortisol will be released into our system to make us want to eat more.

Less sleep will also release more of the hormone that tells us when we are hungry and less of the hormone that tells us when we are full. So the less you sleep, the more you are going to want to eat and continuously eat!

Stressed Out to Stress Eating

I think almost everyone who is trying to lose weight knows about stress eating. Stress eating how some people handle their stress – they decide to eat more and more food, often unhealthy food, in order to feel better and try to not be stressed out.

This isn’t only because eating your personal comfort foods (mmm, chocolate…) can help make you feel better emotionally, but also because stress also releases more cortisol.

This means you will want to eat more the more you are stressed because your body is releasing hormones that make you feel hungrier, even when you really aren’t.

Another reason why stress can make it so much harder to lose weight is that stress is a more negative emotion. Negative emotions or states of mind are difficult to deal with when you are trying to lead a healthy life because your mind and body will often make you feel more pessimistic or only allow you small amounts of energy.

Pessimism and low energy are the main ingredients in making you lazier and wanting to eat food that isn’t very good for you. Trying to keep your spirits up, having a good support system, or finding the good motivation to keep working out or eating well can help you make it through these times.

Speaking of a support system…

Living Without Supportive People

This is another reason why it can be hard for you to lose weight. After the first two points, you may have realised by now that every aspect of your physical, mental, and emotional wellbeing can bleed into another aspect of your life.

So you could have a family that is supportive of your change of lifestyle – but you won’t be able to reach your weight loss goals well if they aren’t supporting you well in other areas. Constant negative critique or pessimism – from your looks to your hobbies – won’t help you with your weight loss journey.

That’s one reason why joining a group full of others who can cheer you on through life or having many friends can help you lead a healthier life – positivity is infectious, after all. It may be difficult, but having any group to turn to for positivity or support can help you reach any of your goals with a lot more ease than you may expect – especially if you are trying to lose weight. Come and join my free support group here.

Happiness

Happiness or unhappiness can make a difference in the amount of weight you can or can’t lose.

Pessimism or unhappiness will make you lose far less weight, typically, because your motivation is gone. You will also have a higher tendency to be unwilling to do anything because the amount of energy you have will be lower.

Positivity and happiness can go a long way. It can help bring your spirits up, even slightly, so you have the energy to do what you need to do and what you want to do.h

Even in the emotional sense, being constantly surrounded by negative people can impact how you’ll reach your goal. That’s one of the reasons why having a support system is so important – it can bring you down so much. But I’ve talked about that already.

Something We Can’t Change – Genetics

There are bacteria within our digestive system that has a large impact on how lean a person can be. People with this type of bacteria in their system have a tendency to gain less weight.

So if you are really struggling with losing weight – this could be part of the problem.

But you can’t change your genetics. So what do you do? In this case, you can eat more non-processed foods and foods like vegetables or lentils. This will help promote the change of your gut bacteria into better quality gut bacteria, helping you to fight inflammation and aid digestion, which will help you to keep the weight off.

Now that you know the Potential Factors… What Do I Do Now?

I gave a few solutions, but here is a more concise list of the reasons I mentioned that could be preventing you from losing weight.

  • Sleep Troubles – go to bed at a set time and wake up at a set time (if possible) to establish better sleeping patterns; sleep for at least 8 hours every night. Read more here
  • Stress – take a break every now and then to relax; try to stay positive; keep in touch with your support system
  • Support System – talking with them about your struggles; talk to them about everyday life; spend some time together; stay positive together
  • Happiness – think about how much progress you have made since day 1; do activities that make you happy
  • Genetics – eat lots of vegetables, fruits and lentils

Hopefully, now that you are aware of the potential reasons as to why you aren’t losing as much weight as you want – or none at all – you can at least be more aware of your actions and take steps so you can lose more weight. If you need a little extra push in achieving that goal weight, perhaps you would benefit by joining my next Eat Sleep Move Repeat Challenge starting 1st September.

If the holidays have taken their toll on you and you are struggling to regain focus I can help and support you to shift some weight, get cravings under control, improve your mood and most importantly boost those flagging energy levels!

Nothing complicated, simply regain some control and nourish your body. So you can feel your best.

During the challenge, we’ll focus on one transformation strategy each week. I will provide a 7-Day Meal Plan to get you started along with loads of great recipes, meal ideas that will fit around the entire family. You will receive all your content and information within my app where you will also gain full access to my food and mood journal to help track your calories all in the one place!

Once you join you will receive a link to the challenges private Facebook Group where all the fun will happen! Great chat, support, motivation and that all-important accountability we all need!

If you have been struggling, come and join us! For more information click here.

Wishing you good health and happiness,

Christy x

Why Mindful Eating is Your Secret Weapon Against Cravings

Why Mindful Eating is Your Secret Weapon Against Cravings

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Hands up if you’ve tried pretty much everything to kiss goodbye to cravings and had no luck whatsoever?

With mindful eating, you don’t need to spend heaps of time and energy on crushing your cravings completely.

Telling yourself that you absolutely can’t have a particular food can work against you in the long term.

Think of it this way: if I tell you not to think about a pink elephant, guess what immediately pops up in your mind? No matter how hard you try, it’s super hard to shift the mental image of the pink elephant!

Your cravings can be a little bit like this too. Denying yourself completely often means that they don’t magically go away, even if you take tons of action to distract yourself. It’s pretty common for them to actually get stronger … a lot like the thought of the pink elephant.

It can also encourage a “now or never” way of thinking if you do give in to the craving. Often, this means that you’ll eat far more than you intended. After all, you’re not supposed to be eating it again seeing as it’s off-limits, right? In reality, it will most likely happen again and you’ll carry on feeling bad about it.

There’s another problem with craving ultra-processed food: according to research, it affects hunger hormones and makes it harder for your body to recognise when you’re genuinely full. Unsurprisingly, this means eating a lot more calories than you would otherwise … usually involving other unhealthy foods.

Another finding from the study involved the speed at which food was being eaten. The group eating the ultra-processed food tended to eat more quickly, leading researchers to question whether this was a big factor in the brain being able to recognise signals that they were full.

How mindful eating turns the tables on cravings

Mindful eating can really come into its own in several different areas. In a nutshell, it puts you back in control of your food choices, which can often feel impossible when you’re constantly trying to beat your cravings into submission.

A few reasons why mindful eating can work so well:

You’re not giving in to your cravings and letting them take control but you are allowing yourself a little bit of what you fancy and taking the opportunity to relish it. Your mind knows that there will be other chances to satisfy the craving so the “now or never” mentality isn’t a big issue. The end result? It’s a whole heap easier to bring your cravings in check.

The trick is to be super-mindful with how you eat. When you take that first bite of something you’ve been craving, resist the urge to dive straight into the next one. Put your fork, knife or spoon down in between bites or keep putting your food down if you’re eating with your hands. The more you can chew each bite before swallowing, the better.

Take the time to really notice the taste and texture as you chew. This bit might surprise you, especially if you’re used to eating quickly on autopilot. If you’re eating junk foods, being more mindful with your eating might flag up how salty, sugary or just plain processed the taste truly is. And chances are, it’s going to be a whole lot less appealing once you get clued into this.

Even if this doesn’t happen, taking more time to savour your food helps you to enjoy it more and sometimes, you’ll realise that your cravings weren’t quite as strong as you thought and feel satisfied after just a few bites.

It can also lift the lid on why you’re getting cravings in the first place. Sometimes, you’ll know exactly what’s behind it but it won’t always be this obvious. Being more mindful with your eating can get to the bottom of what is triggering your cravings and the emotions that may be a factor.

It’s not always easy to get to grips with mindful eating, especially if you’re used to eating quick and not tuning in to your body’s hunger signals. Over time, it gets a lot easier to overcome unhealthy relationships with food, including cravings, overeating and emotional eating.

According to the results of a 2014 study, a mindful approach to eating can help to build a healthier relationship with body image and curb “disordered eating” such as binge eating. And from a cravings perspective, many of the women who took part in the study also reported that they spent less time yearning for high fat and sugary treats.

If you’re struggling with cravings, mindful eating could be the lifestyle change that helps you to get back in control of your eating habits and spend more time enjoying what you eat.

Best wishes,

Christy x

Summer Sale

Summer Sale

special offer Uncategorised

I wanted to share with you my flash summer sale ☀️ on all my one to one plans including the personalised meal plan. You will SAVE 20% if you voucher code SUMMERSALE20 to take advantage of this amazing offer. ❤️


Let’s get you back on track so you can start feeling the way you want to feel the way you deserve to feel. Imagine being guided through a simple, step-by-step process so you can look better, feel better and live better! As a client of mine, you’ll learn easy-to-implement strategies that can transform the way you look and feel – as well as help you to better understand your relationship with food, without feeling:

Deprived, Restricted, Overwhelmed or Guilty!


My coaching program is for you if you want to: Have more energy, look younger, reduce stress and achieve your health and fitness goals.
During my Program you will discover:


✅Your personalised plan for success
✅Why it’s not just about what you eat
✅Common causes of cravings and how to tame them
✅How stress and sleep issues can be sabotaging your goals
✅Time-saving menu planning tips and healthy recipes
✅How to simplify portion control and not feel deprived
✅How to make an easy plan for exercise that doesn’t involve spending countless hours at the gym
✅And MUCH more!


BEST OF ALL …you’ll have my support and guidance every step of the way as you implement simple changes for life-long success!

Get ready to…

Feel better, look better, and find the new you!

Best wishes,

Christy x

Weight loss isn’t just about the food that you eat

Weight loss isn’t just about the food that you eat

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Weight Loss Extends to Your Daily Life

Many people go on diets, eat only certain types of food, and exercise. Sometimes you get the results that you want, which is great! Sometimes you can’t, which can be super frustrating. Something I see so often with many of my clients.

This is because there are many things that can impact how much weight you lose – from how stressed out you are to your personal biology. Weight loss actually does involve a lot more than just counting calories and cutting back on certain food groups.

I am going to cover how your biology, your emotions, and the environment you live in can impact your weight. Hopefully being aware of factors that can impact your overall health and body weight, can help you reach your goals with a bit more ease!

Poor Sleeping Patterns

Sleep is the first factor on the list because sleep impacts so many different areas of life.

There have been several reasons found as to why sleep loss can impact your eating habits or even your ability to function at a good capacity. You know those lazy days – you need coffee to wake up in the morning, you buy takeout food because you don’t want to cook, and you skip the gym because you’re so tired.

Another reason is our metabolism. Of course, we know this impacts how much we can eat or should eat in a day. But, without enough sleep, our metabolism will slow down to save our energy. When our metabolism slows down like that, a hormone called cortisol will be released into our system to make us want to eat more.

Less sleep will also release more of the hormone that tells us when we are hungry and less of the hormone that tells us when we are full. So the less you sleep, the more you are going to want to eat and continuously eat!

Stressed Out to Stress Eating

I think almost everyone who is trying to lose weight knows about stress eating. Stress eating how some people handle their stress – they decide to eat more and more food, often unhealthy food, in order to feel better and try to not be stressed out.

This isn’t only because eating your personal comfort foods (mmm, chocolate…) can help make you feel better emotionally, but also because stress also releases more cortisol.

This means you will want to eat more the more you are stressed because your body is releasing hormones that make you feel hungrier, even when you really aren’t.

Another reason why stress can make it so much harder to lose weight is that stress is a more negative emotion. Negative emotions or states of mind are difficult to deal with when you are trying to lead a healthy life because your mind and body will often make you feel more pessimistic or only allow you small amounts of energy.

Pessimism and low energy are the main ingredients in making you lazier and wanting to eat food that isn’t very good for you. Trying to keep your spirits up, having a good support system, or finding the good motivation to keep working out or eating well can help you make it through these times.

Speaking of a support system…

Living Without Supportive People

This is another reason why it can be hard for you to lose weight. After the first two points of this article, you may have realised by now that every aspect of your physical, mental, and emotional wellbeing can bleed into another aspect of your life.

So you could have a family that is supportive of your change of lifestyle – but you won’t be able to reach your weight loss goals well if they aren’t supporting you well in other areas. Constant negative critique or pessimism – from your looks to your hobbies – won’t help you on your weight loss journey.

That’s one reason why joining a group full of others who can cheer you on through life or having many friends can help you lead a healthier life – positivity is infectious, after all. It may be difficult, but having any group to turn to for positivity or support can help you reach any of your goals with a lot more ease than you may expect – especially if you are trying to lose weight. Come and join a free support group here.

Happiness

Happiness or unhappiness can make a difference in the amount of weight you can or can’t lose.

Pessimism or unhappiness will make you lose far less weight, typically, because your motivation is gone. You will also have a higher tendency to be unwilling to do anything because the amount of energy you have will be lower.

Positivity and happiness can go a long way. It can help bring your spirits up, even slightly, so you have the energy to do what you need to do and what you want to do.

Chemicals in The Home

Something that you may not often think about is the toxicity of the household you live in – from literal chemicals to emotional toxicity. The chemicals in your cleaning supplies to the formula within your facewash could actually be impacting your weight loss regimen.

The chemicals in the everyday items we use are important because we absorb some of it every time we use it. So having a product with something like lead – for an extreme example – inside of it will negatively impact your body.

Even in the emotional sense, being constantly surrounded by negative people can impact how you’ll reach your goal. That’s one of the reasons why having a support system is so important – it can bring you down so much. But I’ve talked about that already.

Something We Can’t Change – Genetics

There are bacteria within our digestive system that has a large impact on how lean a person can be. People with this type of bacteria in their system have a tendency to gain less weight.

So if you are really struggling with losing weight – this could be part of the problem.

But you can’t change your genetics. So what do you do? In this case, you can eat more non-processed foods and foods like vegetables or lentils. This will help promote the change of your gut bacteria into better quality gut bacteria, helping you to fight inflammation and aid digestion, which will help you to keep the weight off.

Now that you know the Potential Factors… What Do I Do Now?

I gave a few solutions, but here is a more concise list of the reasons I mentioned that could be preventing you from losing weight.

  • Sleep Troubles – go to bed at a set time and wake up at a set time (if possible) to establish better sleeping patterns; sleep for at least 7-8 hours every night
  • Stress – take a break every now and then to relax; try to stay positive; keep in touch with your support system
  • Support System – talking with them about your struggles; talk to them about everyday life; spend some time together; stay positive together
  • Happiness – think about how much progress you have made since day 1; do activities that make you happy
  • Chemicals – check for certain ingredients in the formulas of the things you use; use less harsh chemical cleaners (like bleach)
  • Genetics – eat lots of vegetables, fruits, lentils, and other healthy food products

Hopefully, now that you are aware of the potential reasons as to why you aren’t losing as much weight as you want – or none at all – you can at least be more aware of your actions and take steps so you can lose more weight.

Need a little extra push in achieving that goal weight? Perhaps it’s time to join one of my programs. Find out how I can support, motivate and encourage you to shift those pounds here!

Best wishes,

Christy x


“I contacted Christy in January at my wit’s end and she was kind and supportive taking me through lots of little steps and explaining “diet” things over the years that haven’t helped me. I made small changes and the difference was incredible. Getting sugar out of my system was hard and it felt dreadful but oh my I felt unbelievable, I was sleeping better, had much more energy and people kept commenting on how I was looking.

I had lots on over my initial period and Christy talked me through nights out, weekends away, holidays and how to get right back in track. Her plans aren’t hard they are sensible and her support is so so important.
I have a long way to go but she keeps me motivated and telling me I’ll get there and I believe her. I think that’s a huge thing, she is approachable and you can put your trust in her and that’s invaluable.
You won’t regret logging on and picking up that phone.”

Samantha Sharp

To read more testimonials and reviews from all my gorgeous clients click here.

Christy xx

8 Tips for Achieving a More Positive Attitude

8 Tips for Achieving a More Positive Attitude

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Following on from my last blog 7 Signs You Could Benefit from a Change in Your Mindset I have put together my top tips on how to be more positive!

Having a positive attitude can have a big impact on your life. According to studies, it can make you feel happier and make you more resilient. And potentially, it may also be able to help you live longer too! If you’ve had a negative attitude for a while, it can feel like a massive challenge to turn that around and be a more positive person. With a few mental shifts, it’s more achievable than you might think. Here are some tips for getting and keeping a more positive attitude.

Recognise that change starts with you

A lot of us feel that life is something that happens to us, which can make you feel as though luck is a big factor in how it plays out.

Realising that you actually have much more control of your future is a mental shift that is super important for maintaining a positive attitude.

Change starts with you – if you believe something is possible, there’s a much bigger chance that it will happen. And if you don’t believe it’s possible? You’re not likely to take any steps towards change and it becomes a self fulfilling prophecy. Any changes you want to make to your health and wellbeing all start with your mindset.

Know that you’re enough

Accepting who you are and not comparing yourself to other people is a big part of having a positive attitude. Those ultra confident people you’ve been secretly envious of are probably not as super confident as you think. What they do have in bundles is self acceptance.

We all have different things to offer to the world and finding ways to embrace this can help you to move past the negative mindset that usually comes with feeling inadequate about yourself. Positive affirmations can be a great way to encourage your mind to recognise that you are definitely enough.

Switch negative thinking for positive

Negative thinking is one of the hardest things to change but it’s also one of the most important shifts to make for a positive attitude. If negative thought patterns have become second nature to you, you might not even be aware of just how negative and self destructive your thoughts are.

Isolating your thoughts is the first step, and mindfulness can be great for this. You might find that within your negative thoughts, you tend to repeat a few more often than others and pass judgement on yourself with specific bits of self talk. Whenever you find yourself talking negative to yourself, try to stop it in its tracks and turn it around into much more positive self talk.

Start the day off right

How you start off the day can help you to get off on a positive note for the rest of it. Positive affirmations along the lines of “This is going to be a good day” can put you in the right mindset. Morning rituals can also include eating a healthy and filling breakfast, drinking a glass of warm water and lemon to get your digestion going and doing gentle stretching exercises to improve your circulation. Spending a bit of time on these every morning can be a game changer for a more positive start to the day, even if you find that you have to get up a little earlier to make it happen.

Find enjoyment in the little things

We often rely on the big things to trigger happiness but you’re more likely to find contentment if you look for positives and enjoyment in the smaller things in life. Instead of believing that money and a great career will bring you joy and fulfillment, switch focus and get into the habit of appreciating the things around you. From the sights and sounds of nature to enjoying a calming cup of tea, there’s lots of opportunity to enjoy small moments that can help you to feel more content with life.

Gratitude can be really good for helping you to look deeper and turn negatives into positives. When you’re faced with a stressful situation or just one that isn’t going as you planned, dig deep and flip things around to find a silver lining that you can express gratitude for. Even in a traffic jam, you can find a positive such as being thankful for a chance for some “chill” time to relax, for example.

Smile a lot

How often do you smile on an average day? If it’s not a lot, you’re missing out on chances to release some feel-good brain chemicals, including serotonin. Smiling sets the scene for genuine happiness so even if you don’t feel happy right now, making sure to smile can change that. Even a fake smile can do this, according to studies.

Look for opportunities to learn and grow

How do you tend to feel when things don’t go to plan? If you usually feel that it’s a sign that life isn’t fair, try reframing your thinking. Instead of asking why these kind of things always happen to you, switch it up and ask what you can learn from the fact that it did happen. How can it help you to grow as a person, for example? In this way, you can turn failures and mistakes into opportunities to learn and develop.

Surround yourself with positive people

Another top tip for maintaining a positive attitude involves the people you surround yourself with in your day-to-day life. Be honest with yourself here and ask if the people around you are really inspiring you to be positive or helping to drag you down and reinforce negative thinking? If it’s more the former than the latter, you might want to rethink the company you keep and look for people who can help you to project positive energy.

I hope you find my tips helpful, they work for me so should work for you too.

Wishing you health and happiness,

Christy x

7 Signs You Could Benefit from a Change in Your Mindset

7 Signs You Could Benefit from a Change in Your Mindset

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Your mindset is super important for personal growth and self-acceptance, especially if yours tends to be a negative one. If you’re stuck in a fixed negative state of mind, it can be difficult to recognise when you would benefit from changing your mindset, even when the signs are staring you in the face. Feel like that could be the case for you? Here are my 7 signs that it’s time to switch up your mindset.

You only see negative things

Do you tend to put a strong focus on what’s wrong in your life and rarely (or never! ) acknowledge the good parts? This is a major sign that you’ll benefit from changing your mindset to a more positive one that will help you to build better mental strength.

As you probably know from personal experience, negative thinking paves the way for stress, anxiety and other mental health problems. It also lowers your expectations if you’re constantly expecting the worst case scenario to occur.

You put yourself after everyone else

How are you doing when it comes to self care and taking care of your own needs? If you still feel that it’s selfish to focus on yourself rather than other people, this is another sign that it’s time to alter your mindset and make yourself more of a priority.

Putting yourself first sometimes is super important for your own health and wellbeing, especially when it comes to things like sleep and healthy eating. Self care also triggers a relaxation response, which can help to stop the stress response affecting your health. These days, we know that chronic stress and the inflammation it can trigger is a big factor in a lot of health issues. Self care can therefore be a lot more crucial than you might think and changing your mindset to reflect this can be one of the best things you can do for your health.

You blame yourself for everything

When things don’t go to plan, do you usually put the blame solely on yourself and refuse to recognise that other factors may be involved too? Excessive self-blame is linked to mental health problems, including depression. It’s also something that holds you back from being able to learn and grow from mistakes and experiences.

Instead of blaming yourself, try recognising that it’s time to shift your mindset towards self-acceptance and self-forgiveness instead. We all make mistakes and having a mindset that accepts this and looks for ways to use them in a positive way

You worry (all the time)

Everyone worries now and again but if your worries are consuming you, you’ll definitely benefit from a mindset change.

A negative and anxious mindset can be very exhausting and it’s also very unproductive. A lot of the time, you’re worrying about things that will never happen or that you can’t change so it’s literally wasted energy. Finding ways to stop worrying about things you have no control over is super important for a more positive mindset. And for the things you might be able to change? Focus on what you could do to make that happen.

Your expectations stress you out

If you’re expecting things to happen without the right mindset, it’s usually going to end in frustration and disappointment. This is particularly true when it comes to happiness. We often expect happiness to just happen to us, usually in line with material things or other people. Expectations about who you should be and what other people expect from you can also super stressful.

Shifting your mindset to recognise that your expectations start with you can be a game changer as it helps you to feel that you have control over them. Experts have suggested that lowering your expectations can be a secret weapon in the road to happiness.

Your routines have changed

Have you noticed a shift in your sleep, appetite and mood lately? If this isn’t for the better, it’s another sign that your mindset could use a more positive stance.

A negative mindset can have an effect on your health so it’s probably no great surprise to know that negative changes in your routines can come about as a result of your mindset, especially if you don’t have a positive one. Negative thought patterns can affect your sleep patterns and mood, and can also lead to emotional eating.

You feel your priorities/values aren’t matching your life

Have a think about your biggest priorities in life. Maybe these focus on your health, happiness or family, for example. Now have a think about whether your life is really helping you to work towards your priorities. Were you surprised to recognise that your priorities and values don’t fit too well with how you’re living your life? It’s another sign that you’re in the right position to change your mindset and bring your life in line with your values.



Are You Feeling Down?

Are You Feeling Down?

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These 5 simple self-care practices will help!

When it’s done right, self-love can help to improve your mental wellbeing and stop mental health problems taking control. Practising self-love and self-care is an important part of my life. It helps me manage my anxiety, improves my mood and overal happiness. As a mum of young children we are often made to feel guilty about putting our own needs first, to be honest, it is imposable sometimes. For me, my children will always be my priority but it doesn’t mean to say I should stop taking care of myself. I was Christy before I was mum and she still deserves a break. To be the best mum I can be it’s important for me to take care of you myself too.

There can be a lot of confusion around self-love and what it really involves but it’s basically all about being kind to yourself. This can take a lot of different forms, some of which aren’t always obvious as self-love. Here are a few self-love practices that work for me and may work for you.

Eating Nourishing Foods

What you choose to nourish your body with is a form of self love. A “self love” diet helps you to feel better, gives you more energy and can even help you to avoid health problems.

Believing that you’re worthy of this kind of self care and nourishment is the first step to making a big commitment to your health and wellbeing. When you feel that you’re a truly worthy recipient of self love, you’ll automatically start putting your health at the center of everything, especially nutrition. This means choosing foods that are good for your body and that help you to feel fuller for longer and keep your blood sugar levels stable.

A self-love diet doesn’t mean totally depriving yourself though, just as long as you take the cues from your body and stop when you’re full. It is always about balance!

Being “In Your Zone”

Having “me” time is really important for getting in your zone, even if it’s just for short periods at a time. Even five minutes of quality time “in your zone” is an underrated way to practice self love. How you get there is a personal choice – some people use meditation, mindfulness or their favorite music, for example. Anything that helps you to be in the present and focus your mind counts for this one.

Being Grateful for What You Have

If you’re not showing yourself self love, it’s easy to fall into the trap of comparing yourself to other people. This can be toxic for your mental health and is pretty much the opposite of self love. It can be a hard one to break if you’ve been in this mindset for a while but one way to do this involves gratitude.

Get into the habit of feeling grateful for all of the good things that you have in your life, whether that is health, a loving family or good friends. According to studies, writing in a gratitude diary at least once a week can help to make you feel happier, especially if you do it for around 15 minutes each time. Up it to three times per week and the results can be even better. The idea is that you list up to five things that you were grateful for on that particular day. This can be as simple as you like – in fact, being grateful for the simple things can work really well!

Having a Clear Out

Have a look around your home and see how many things you have that you don’t use anymore. For most of us, this is going to be more than you think! Clearing out anything you don’t need or use can be wonderfully therapeutic. A good rule of thumb is to throw out anything you haven’t used in the past year. Chances are, you’re not going to miss it too much if you’ve not used it for this long.

The theory behind this one is pretty simple and it’s all about getting rid of old things so that you can open the door to new alternatives. It can also help to cleanse your mind to this effect.

Walking in the Park

Getting closer to nature is a great way to practice mindfulness and a walk in the park is the perfect way to start doing this. Studies have shown that being in green spaces improves your mental health. If you live in a fairly built-up area, getting out to a park or other green space can be just what you need to clear your mind, especially if you combine it with mindfulness. Even poor mental health can potentially be improved with mindful walking.

Walks in the park also have the added bonus of bringing another self-care move into play – exercise! We all know about the “feel good” endorphins and other mental health benefits that exercise brings but walking in nature itself takes this up a notch. It helps to reduce anxiety and boost mood.

Getting out to your nearest park (or any green space if you don’t have one locally) can be a really underrated way to show yourself a bit more self love and help to keep your mental wellbeing in check.

What can you start doing today to help improve your own self-care? Share with me in the comments below or on my Facebook group NUTRITION MATTERS

Wishing you good health and happiness!

Christy xx