Boosting your immune system all year will reduce your risk of catching colds or worse the dreaded flu during the colder months. Flu season peaks in the months of January and February within the UK and can cause serious illness for the young, old and at-risk groups. If you fall into one of these categories it is recommended you receive the flu jag. However, we can take steps to help ourselves by leading a healthy lifestyle by eating a nutrient dense diet, getting plenty of exercise, ensuring adequate sleep and keeping stress levels low.
Here are some of my top tips to help you boost your immune system this winter.
Eat your veggies Keeping your body well-nourished helps with more than just weight control; it also supports your body with energy, digestion, immune function and disease prevention. One of the most significant things you can do to start implementing an immune-boosting diet is to add fresh,whole foodswhen possible. Start with vegetables because they’re one of the foods that are typically missing in most diets (or we just don’t get enough of them) there are so many benefits for your overall health and well-being by consuming at least 5 servings of vegetables each day. Green fruits and vegetables are a nutritional powerhouse and contain lots of the vitamins (including A, C, K and folate) and minerals (even calcium!) we need every day. This includes magnesium and iron, which are highly beneficial for fighting tiredness and energy slumps. Leafy greens like spinach are also a good source of vitamins A, C and K, for strengthening your immunity, supporting your eye health and even helping other vitamins to be absorbed well. An array of green vegetables to choose from include: kale, spinach, cabbage, asparagus, celery, broccoli, cucumber, artichokes, leafy greens (lettuce varieties, collards), peas, and green peppers just to name a few. It’s not just veggies that add more greens to your plate though – don’t forget about your fruits such as green apples, grapes, honeydew, kiwi, limes, avocado. Foods from the yellow/orange group are also packed with vitamin C, a natural immune booster. Try pumpkin, oranges, pepper, cantaloupe, mango, squash, sweet potato, papaya, pineapple, carrots and lemon. Stocking up on citrus fruits during the colder months or start the day with a half lemon squeezed in some water each day all year round to boost your immunity.
Eat enough protein Proteins are nutrients that are essential to the building, maintenance and repair of your body tissues such as your skin, internal organs and muscles. They are also the major components of your immune system and hormones. Protein is found in both animal and plant foods such as meat, chicken, fish, eggs, nuts, seeds, dairy products, legumes, grains and some vegetables. Try to include protein at each meal to feel the benefits.
Good Fats Consuming sufficient amounts of fat in the right forms and proper proportions have been shown to offer significant health benefits. Among other things, it can strengthen the immune system. Healthy fats are found in foods such as meat, eggs, nuts, seeds, and oily fish, like salmon. Purchase the highest quality you can if your budget allows.
Other good fat sources include olive oil, coconut oil and avocado (i.e. olive oil as part of salad dressing; coconut oil for cooking, baking and more; and avocado in smoothies or on your sandwich or salad). Remember you only need to eat a little of these to get all the benefits from fat.
Exercise reduces infections Moderate workouts temporarily rev-up the immune system by increasing the aggressiveness or capacity of immune cells. That may explain why people who exercise catch fewer colds.
Reducing stress There is a growing amount of research on the effect of stress on our physical bodies. For example, feeling overly worried can trigger stress hormones like cortisol and adrenaline/epinephrine. It can also activate the “fight or flight” part of our nervous systems (called the “sympathetic” nervous system). When these are activated, they can physically suppress our immune systems, and make us more susceptible to infections. Try including 10 minutes of yoga or meditation each day to help reduce stress levels.
Improve the quality of sleepPoor sleep can lower immunity. If you seem to get every cough and cold going, your sleep habits may be to blame. Researchers deliberately exposed people to the common cold virus to see how likely they were to go on to develop a cold. Participants who had been sleeping for less than 7 hours per night had lower immunity and were almost 3 times more likely to be impacted. Even a small sleep debt has been linked to lower immunity.
Wash your hands regularly wash your hands to ensure you are not spreading germs. Germs can live for up to 8 hours on any surface, so getting into the habit of washing your hands after your morning commute particularly if you travel by public transport, after using the bathroom and avoid touching your face as much as possible.
If you are struggling to implement any of these changes to your diet and lifestyle, please book a free consultation callwith me and see how I can support you.
“I have followed every diet under the sun and my weight has gone up and down for years. No matter which diet I was on I always wanted to reach my goal weight so that I could stop starving myself! As soon as I came off the diet the pounds piled on again. Now I have found a way of eating that I know I can sustain for the rest of my life. The food is delicious and I never feel hungry. My friends are all commenting on how well I look and how much weight I have lost. I can’t thank Christy enough for introducing me to this way of eating.
So if like me you are fed up being on the diet yo-yo then take the plunge and contact Lose It and Love It.
Your Quick Guide to Choosing the Ones That Are Right for You
Fermented foods are unique. For many years, fermenting was considered just a way to preserve food. Now we know that fermenting allows beneficial bacteria and sometimes yeast strains to build up in the food, turning it into a powerhouse of nutrients that helps the gut and the rest of the body.
Research does exist for fermented foods, plus there is a lot of historical information as to how they have been used in the past.
Most fermented foods are made with an anaerobic process, meaning the good bacteria build up lactic acid bacteria and other acids without oxygen. This means that there are no moulds or bad bacteria present.
Sauerkraut, kimchi, beet kvass, and cultured vegetables are generally made with a salt brine, although homemade versions can be made from whey (strained from yoghurt) or a vegetable starter.
Milk kefir, water kefir, and kombucha also use an anaerobic process but must be made with a “SCOBY” (symbiotic culture of bacteria and yeast). This means that both beneficial strains of bacteria and yeast are present.
Sourdough bread is made with a “starter” using an aerobic process. Oxygen is needed for the development of the wild yeasts. Wine and beer are also made with an aerobic process.
Most fermented foods contain various types of lactic acid bacteria which means they produce lactic acid. Wine and vinegars like apple cider vinegar or real balsamic vinegar have strains that produce acetic acid. All are beneficial.
As for the benefits, three different studies have compared the microbiomes of rural Africans, Japanese, and South Americans consuming a traditional diet with plenty of fermented foods. Researchers found that those consuming the traditional diet had higher levels of beneficial lactobacillus and bifidus strains and lower levels of pathogenic strains such as clostridium than people living in western urban centres.
Individually, each fermented food has been studied and found to be helpful in a number of ways. Some of the benefits for each fermented food are highlighted below. Learning more about each should make it easier for you to choose the right ones. However, the best way to choose is to try them.
How Do You Use Fermented Foods?
Fermented foods can be consumed on their own as a snack or served with a meal to aid digestion of the meal.
Kefir, yoghurt, kombucha, and pureed sauerkraut or sauerkraut juice work well in salad dressings, replacing some of the vinegar because they are all acids too, just not as strong.
Sauerkraut, cultured vegetables, and kimchi can be added to soups. Add after the soup has been ladled into the bowl.
Yoghurt, kefir, sauerkraut, kombucha, and beet kvass can be added to smoothies.
A delicious beverage can be made by adding fresh juice to water kefir or kombucha.
Are the Benefits of Fermented Foods Lost When Cooked?
No. You will lose the enzymes, beneficial bacteria, and yeast strains. However, the microorganisms produce beneficial metabolites during the fermentation process, and these remain available to provide health benefits for the body. Also, the food that is fermented is somewhat predigested, and the nutrients in the food have been made more bioavailable. These benefits remain in the food even if it has been cooked.
What Is the Best Serving Size?
Try to consume 75g for sauerkraut, kimchi, yoghurt, and kefir. For beverages such as water kefir and kombucha, 224 ml is a good amount. For beet kvass, 56–112 ml.
The Easiest Fermented Foods to Buy:
Many good-quality fermented foods are easy to find in the health food stores and many supermarkets. Real fermented foods, with the exception of wine, will be found in the refrigerated area. Those found on the shelf have been pasteurised and will no longer have the active bacteria. These are the ones you will most likely find:
Sauerkraut is made by “sweating” the juice out of the cabbage with salt to create a brine. This is a simple process of rubbing cabbage with the salt. All the benefits of cabbage are present but in a more bioavailable form. Other vegetables or herbs can be used to add to the flavour and to increase nutrient diversity.
Sauerkraut has many benefits. It is antimicrobial and antifungal, and the juice can be used to preserve other foods. Phytonutrients found in cabbage, known as isothiocyanates, may have anticancer benefits and may be helpful with ulcers.
Sauerkraut aids digestion and helps digestion of other foods in the meal. It also contains prebiotics which helps feed our own good bacteria.
The benefits of kimchi come from several key foods as it is a combination of cabbage, carrots, onions, garlic, ginger, daikon radish, and hot red pepper powder (capsaicin). It helps carbohydrate metabolism, and the capsaicin in the red pepper powder may boost the body’s metabolism. It also contains the same isothiocyanates as sauerkraut which may help stomach cancer.
Kimchi can help boost the immune system. It aids digestion of all the food in the meal, has antimicrobial properties, aids intestinal health, and helps prevent constipation. A study found that Bacillus Pumilus, a strain found in kimchi, helped detox carcinogens and estrogen-mimicker Bisphenol A (found in plastic).
Kombucha is unique as it is made with a SCOBY (symbiotic colony of bacteria and yeast), tea (with caffeine), and sugar. It aids digestion, helps stabilise blood sugar, and has antimicrobial properties. It may also help with cholesterol, and it offers beneficial antioxidant protection.
Research of kombucha focusses on the polyphenols found in black tea. They are more bioavailable in kombucha which can explain a lot of the health benefits.
Milk kefir originated from the Caucasus mountains in Russia. Despite attempts to duplicate them, only kefir grains can make traditional kefir. They are a symbiotic combination of 32 strains of good bacteria (both lactic acid and acetic acid strains) and yeast strains.
Kefir has anti-inflammatory properties and may help reduce histamine, the chemical released during an allergic reaction. It may aid those who are lactose intolerant. Kefir is well-researched and has been shown to have anticancer properties, help reduce inflammation and stabilise blood sugar. It also helps inhibit candida albicans. And like all fermented foods, it aids digestion.
Kefir works best when made with cow and goat milk as the lactose and GOS help feed the grains. It can be made with coconut milk, but some type of carbohydrate such as date puree must be added to feed the grains.
Yoghurt is one of the oldest fermented foods and is made from at least two to four strains of good bacteria. It is common to more cultures than any other types of fermented food except perhaps wine or cheese. Different cultures use different strains for making yoghurt. Cow, sheep, yak, goat milk – all have been traditionally used for yoghurt. In North America, yoghurt is typically made with the strains Lactobacillus bulgaricus and Streptococcus thermophilus.
Commercial yoghurt may be fermented in as little as an hour with thickening agents such as gelatin or modified cornstarch being added. In order to break down enough lactose and have a significant amount of good bacteria, yoghurt must be fermented for at least four hours or longer. Speciality yoghurts like Mediterranean and Greek are also popular – both involve the process of straining whey to make it thicker. Zero per cent Greek yoghurt is made with non-fat milk. Whole milk yoghurts have more nutrients than low-fat Greek.
Real yoghurt should only contain two ingredients: milk and bacterial culture.
Studies on yoghurt are inconsistent – mainly because they do not specify what type of yoghurt was studied. What is known is that it aids digestion and helps support immune function. It may also be helpful for ulcers.
Sourdough is made from a starter of flour and water that has been fermented by wild yeasts and lactic acid bacteria. A good starter or “sponge” can last for decades and be passed down from one generation to another. The fermentation process changes how the grain is used by the body.
It makes the nutrients in the grains such as zinc, iron, magnesium, B vitamins, and phytonutrients more available to be absorbed into the body. The yeast actually produces the B vitamins (even in white bread). It also helps break down the gluten and starches making the bread more digestible. Many people who have digestive issues with wheat have no issues with sourdough bread made with wheat.
Research has shown that sourdough does not spike blood sugar and insulin release, even when made with white flour. One study found that consuming sourdough in one meal positively affected blood sugar for that meal and the next. (Breakfast may be the best time to consume it.)
Look for sourdough bread at local bakeries. Some supermarkets and health food stores are now selling sourdough bread. It may also be available online and sold frozen.
Wine and Beer
Is there a place for wine and beer in a healthy diet? Yes. Both are traditionally fermented foods. Both are low in alcohol (in comparison to hard liquor).
To be beneficial for gut health, beer must be unpasteurised. This ensures that the good bacteria and yeast are present. Many commercial beers are pasteurised so be careful when choosing. Beer contains B vitamins and silicon which blocks the uptake of aluminium and may help prevent Alzheimer’s. Beer also contains hops which are anti-inflammatory and may help with sleep.
The health benefits of red wine are well known: anti-inflammatory, antioxidant, anti-ageing,
anticancer, and may help prevent heart disease. This is due to the phytonutrients known as the polyphenols which also happen to be prebiotic and feed good bacteria in the gut.
Wine is traditionally served with a meal to aid digestion. Most studies are on red wine, but white wine has high phenolic values as well. As long as they are consumed in moderation, red and white wine can be part of a healthy diet.
Apple cider vinegar with mother (meaning it has the remnants of the apple in it) is a true fermented food. The same is true of an aged balsamic vinegar. There are other vinegars that are fermented, but these two are the easiest to find, have many health benefits, and are rich in nutrients. Even though we only consume a small amount, they are still worthwhile to add to our diet.
Don’t Forget About Cheese
All real cheese is made from a fermented process, but it’s the hard, aged cheeses like natural cheddar and parmesan that have the most benefits. The older the cheese, the more the lactose is broken down and the more enzymes and beneficial bacteria are present. Look for cheeses made from raw milk, preferably organic, as these are the very best. Milk has many properties that are good for the gut and consuming a fermented version makes it more digestible.
How Much Should You Consume?
A study looked at people who consumed at least three different types of fermented food and had at least five servings per week. The fermented foods were removed for two weeks, and the immune response was lowered. Yoghurt was added back first and while immune response improved, it did not return to previous levels until all the fermented foods were added back in. Quantity and diversity matter.
Easiest plan: Have a serving of one fermented food every day, and choose three different types to rotate throughout the week. For more tips on how you can improve your gut health check out my recent blog Better Gut Health & Well-Being
I created the Sugar Detox and Weight Loss plans to help provide my clients with the knowledge that allows them to understand how to support their bodies more effectively. Gut health is an ever-evolving topic. The research is coming so fast and furiously that it may seem impossible to keep up. My goal is to help you find the foods that work best for you.
Different cookie-cutter diets are being recommended, but the long-term results show that this doesn’t work. I focus on taking a more foundational approach allowing the body to correct itself. This requires patience and customisation.
For more details on my one to one coaching plans clickhere.
When does indulging in your favourite snack cross the line from comfort to concern?
The difference between emotional eating and binge eating lies mainly in how much food you consume. But, other key features may help you distinguish between the two and put an end to unhealthy snacking.
Stress manifests in different ways, but most of us can relate to the concept of emotional eating. Ever catch yourself wallowing in a container full of ice cream after a particularly stressful day? 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.
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. Engage in a stress-free activity like painting or fishing and take plenty of time to distance yourself from whatever may be causing your stress – whether that is work, a stressful home environment, or relationship woes.
To make sure your stress eating never borders on binge eating, keep a food journal. 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 more healthier way, look for healthy alternatives to your favourite go-to snacks such as oven baked sweet potato fries instead of the regular deep fried kind or carrot sticks and hummus instead of crisps.
Binge eating, unlike stress eating, is considered by nutritionists as a potentially severe eating disorder. Characterised by constant overconsumption, BED (Binge Eating Disorder) involves consuming huge quantities of food in a relatively short span of time. It’s not just your average bloated belly after a heavy dinner, but a constant overeating that leaves the body uncomfortable and unhealthy.
The transition from emotional eating to binge eating occurs when you lose your sense of control: you move from being conscious of your reason for eating and how much you eat, to eating without any control over intake. It often leads to guilty eating, which is worse for your mental health and stress levels as well. This leads to a vicious cycle: your stress turns into binge eating, and your binge eating fuels your stress.
What’s worse is that the guilt of binge eating (which usually occurs when alone) traps us in a “shame cage”- we don’t want to reach out to friends or family for fear of revealing ourselves.
But the BED is too serious of a condition to keep under wraps. Instead, it is vital to talk to someone if you are experiencing any one of its symptoms. Your attitude towards your body image, your history with other mental health complications, and eating habits, in general, could be contributing to BED.
Total recovery from binge eating is absolutely possible. It doesn’t need to take over your life. To start your healing process I encourage you to keep a food journal to track your habits to work out the emotional triggers that affect your binge eating and the thoughts and feelings you have while on a binge episode. This gives you amazing insights into the WHY of your situation so that you can easily manage the HOW of getting out of it.
Remember to remain body-positive. I am always here to talk if you need to. You can take advantage of my free consultation call if you feel you need some 1:1 guidance. It’s my way of giving back – I’ve been on the binge eating path and having someone to lean on is the only way forward.
Have you fell off the plan? I have big time BUT don’t fret, these things happen and lets be honest before the cabin fever set in it was fun, right? Don’t be hard on yourself or feel disappointed just get back to the plan. This is so important, the quicker you do that the quicker you will feel better.
So often, we set goals only to be quickly get distracted, thrown off track and find ourselves unmotivated again – and frustrated!
Before you even set your goals, it’s important to look at your priorities first.
Why? If you have a goal to get in shape and lose 20 pounds, but you haven’t made that possible by way of your other priorities, it’s not going to happen. Sometimes, a shift in priorities can be a huge eye opener.
As you pinpoint your goals, and revisit your priorities, decide on ONE healthy habit to focus on this for the week.
Some ideas include (pick ONE, or come up with your own).
1. Get at least 20 minutes of physical activity each day
2. Replace at least one sweetened drink with water
3. Prepare more meals at home
4. Add more veggies to at least one meal each day
5. Slow down when you eat, and chew your food more
6. Get enough sleep
7. Bring a healthy snack or meal with you when you leave the house.
These are just some simple steps to get you back on track!
How to fuel your body for better health and more energy even when you have a crazy busy schedule.
One of the biggest struggles that most people face today is a hectic schedule.
We are so busy that it makes eating healthy a real challenge. Quick and convenient foods end up taking the place of healthy, nourishing food when we are on the go, go, go all the time. These less-than-ideal food choices put us on the hamster wheel of experiencing low energy, weight gain, and potential health problems.
What if I told you it didn’t have to be this way? You don’t have to be a slave to your schedule and resort to fast food or processed foods on a regular basis.
It’s possible to eat healthy foods, even with a jam-packed schedule. It just requires a little bit of pre-planning to ensure success. You’ll feel better, have more energy, and your waistline will thank you too.
When you start fuelling your body with healthier choices, you’ll probably also find that you don’t have that 3 PM slump or need that afternoon caffeine boost.
I’ve included a list of healthy snack ideas to get you started, so keep reading.
Eating Healthy When You’re Not Home
There are plenty of circumstances that will take you away from home, and make it more challenging to eat healthy food. Take the time to plan ahead and you can relax knowing that you won’t be derailing your healthy living efforts by consuming empty calories that only make you hungry again a short time later.
Most of us spend several hours in our vehicles every week running errands, stuck in traffic or shuttling kids back and forth between activities. If we don’t plan ahead, it is easy to fall into the trap of swinging through the closest drive through when you (or your family) are hungry.
Don’t wait until the point that you’re starving to make food choices, as this will almost always lead to bad decisions. Instead, plan ahead, so you don’t have to rely on your willpower alone to keep you on track. Pack easy to carry healthy snacks. This way you always have healthy choices right at your fingertips.
Long Car Journeys
Just because you’re on holiday or travelling, doesn’t mean you should take a total hiatus from your health goals. You can still live a healthy lifestyle on road trips by packing healthy foods to eat in the car. You can pack a cooler to keep handy so you have easy access to snacks while on the road. If you’re planning on stopping at rest areas along the way, pack a nutritious picnic lunch to eat before you head back out on the next leg of your trip.
Even though you can’t pack liquids in your carry-on bag, there are still plenty of options for what you can bring. You can pack wrapped whole food snack bars, nuts, seeds or even pieces of fruit in your hand luggage. With a little creative planning, you can keep your nutrition on track, and save yourself a bundle of money you would have otherwise spent on pricey (and often unhealthy) airport food and snacks.
Foods That Are Easy to Pack
The following items are all easy to prepare, and convenient to take on the go. Feel free to experiment, and find out which snacks best fit your preference and lifestyle. Mix and match options to see what works for you. Be sure to keep any perishable foods in a cooler or use an ice pack.
Easy transportable snack ideas:
Sliced or whole apples with peanut butter
Carrot and cucumber sticks with houmous
Clementine or mandarin oranges
Sliced or whole pears
Smoothie (if you plan to drink it within 30 mins or so)
Nuts and raisins (you can make your own trail mix)
Pumpkin seeds and/or sunflower seeds
Low sugar protein bar
Sandwiches or wraps (whole meal)
High quality beef jerky
Cut-up pieces of chicken
Hard boiled eggs
Make Midweek Meals Easy
Just because you have had a busy day doesn’t mean you have to resort to fast food or processed foods for dinner. With a little forethought, you can make sure your family has healthy meals ready to go when you walk in the door.
There are thousands of healthy one pot meal ideas available for free. Do a quick search and see what recipes may interest you and your family. If you prep everything the night before, or even earlier in the morning, you can come home to a delicious home-cooked meal that is ready to serve.
TIME SAVER TIP: Batch cook and plan for leftovers. When you do have time to cook, simply double the recipe and set the extras aside to use later in the week on a particularly busy day. It takes very little extra effort to double the recipe, and you will reap the benefits of time savings later in the week.
Make Healthy Eating Strategies Work for You
Even with a busy schedule, you can still make sure that you are eating healthy, nutritious meals. By putting in a little bit planning, you can ensure that you and your family enjoy healthy foods that support your lifestyle and your goals.
Angela got in touch with me in April 2016 about her concerns over her current weight and its effects on her health and wellbeing. Angela had reached a point in her life where she found climbing a flight of stairs near impossible causing breathlessness and painful joints. Angela truly believed her weight had reached a point that her only hope would be weight loss surgery and for obvious reasons Angela was scared to go down that road. Being fully aware of the risks of such a procedure led Angela to research alternative weight loss plans which led her to Lose It and Love It. Offering not just a weight loss plan but full one to one support that appealed to Angela.
Having lost a significant amount of weight in the past following a highly restrictive diet Angela knew she had it in her to do it again but wanted to do it the healthy way. The result of losing a lot of weight and regaining it again made Angela nervous about her abilities to follow the plan and feared that she would fail, letting herself and her family down. Hearing Angela speak this way saddened me because I could really see how desperate she was to make the plan work and to lose this weight once and for all.
After we had our first chat I was confident that she would succeed with my help. This time Angela wanted to follow a plan that would fit with her lifestyle, which was full of whole foods with no fad quick fixes. Angela wanted to lose the weight forever, never going back to old habits and making this a massive lifestyle change.
During Angela’s first consultation we discussed in detail her weight history and I established her current eating habits. I ask clients’ to be honest with me about their food choices so I can get a good understanding of their diet which then gives me the tools to help create new positive eating habits, a routine around food and for many regain control of their eating. I was fully aware that Angela was scared, nervous and had so many mixed emotions about starting another weight loss plan as so many had failed to make lasting changes in the past. Reassuring Angela that I would be there every step of the way, taking one day and one pesky pound at a time helped Angela gain the confidence she needed to look forward to her new healthy life and not backwards.
I created a meal plan based on her food likes and dislikes. Angela took to this plan like a duck to water. The weight started to drop within the first couple of weeks, with that Angela had more energy and her mood was starting to improve. Re-educating Angela on the balance of all the key nutrients ensured that Angela now has the confidence and knowledge to make this a lifestyle change as opposed to another quick fix. This is where it had gone so wrong for Angela in the past. The reason this plan works is that it is fully tailored to Angela. One size fits all approach in the diet industry doesn’t work in my opinion, what works for one person may not work for another. I have been able to work with Angela tweaking her plan as we have gone along, making adjustments where necessary.
DRUM ROLL PLEASE, Angela has lost a whopping 135lbs, 8 stone 9lbs or 61kg depending how you look at it!! This is a life changing amount of weight to lose. Angela has dropped this phenomenal amount of weight through healthy food choices, cutting sugar, with no magic pills and potions, no meal replacements, no fads and MORE importantly NO SURGERY.
Remember when I said Angela couldn’t walk up a flight of stairs, well now this super woman is working with Suzanne a Personal Trainer at SK Fitness, training at 6am in the morning doing a mix of cardio and strength training. The exercises that Angela is doing is complimenting her current diet ensuring she continues to burn calories while keeping her heart healthy, not to mention the feel-good factor you get after a good workout.
Angela’s weight loss journey hasn’t been smooth sailing with some real highs and some lows but I have been there coaching, supporting and encouraging Angela every step of the way.
To say I am so proud of Angela and what she has achieved would be an understatement. This beautiful woman inside and out is a true inspiration to anyone who wants or needs to make big changes to their diet and lifestyle. No matter how big that mountain seems, she is absolute proof it can be done. Don’t give up on yourself, it’s never too late to make some really positive changes to your diet. Angela has reached her result through her own determination, consistency and 100% commitment to the plan. Her hard work has paid off big time.
I am now confident that Angela will continue to lose weight until she reaches her goal and I am even more confident that she will maintain her weight going forward. I truly feel privileged to have shared this journey with Angela and I wish her all the success in the world.
“This is a journey I started 15 months ago and it will continue for a good while yet because I have a way to go. This I understand and the life changes I am making will carry me forward. All of this is due to the unwavering knowledgeable expert support of Christy. At the beginning, as Christy described I was at a crossroads and actually didn’t know where to go. During the last 15 months Christy has supported me to move away from my comfort and what I thought was security and step into what at the time was unknown and uncharted……as well as scary! I see that now as Christy walking with me to Liberation. I know she will continue to walk by me in liberating myself from my dreadful relationship with food. I just love it and I’m losing it” Angela Devine
We have all tried to lose weight for a holiday, squeezing into that LBD at Christmas or for a special occasion where you want to look your best. I was once guilty of this, it involved me crash dieting for a few weeks, eating at an unhealthy calorie deficit, restricting all sorts of healthy foods only to undo all my results by reverting back to my old bad habits. This is famously known as Yo-Yo dieting. Yo-Yo dieting can have serious negative affects on our bodies causing…..…
1. Increased risk of disease 2. Reduced energy levels 3. Muscle wastage 4. Increased levels of body fat
I now eat a healthy balanced diet which has resulted in me reaching my goal weight and maintaining this weight for three years. I feel full of energy, my skin, hair and nails are in the best condition for years but my biggest achievement is finally being in control of my diet and weight so I can focus on more important things in my life.
Making positive changes to your overall diet and lifestyle and creating good eating habits that result in slow, steady weight loss (1 to 2 pounds per week) is the safest most effective way to lose weight. Remember also that following a healthy plan will also make you feel good from the inside out.
My plans are realistic and very easy to follow, you will not feel hungry and will be consuming a balance of healthy fats, plenty of protein and good slow release carbohydrates. I even incorporate treats into the plan and focus on being good 80% of the time. Your overall health and wellbeing is way more important than being ‘bikini ready’ one week out of the year. This is 100% a lifestyle change and I coach and support all my clients to ensure they continue with this plan long term. That is my ultimate goal…..