The Personal Nutritionist

Valentine's Rhubarb & Ginger Delight

2012-02-09T16:18:00.002Z

With Valentine's day just around the corner I thought I'd share one of my favourite desserts.....

Ingredients: 12oz chopped rhubarb, 1 piece stem ginger & 1- 2 tbsps ginger syrup from a jar, 1tbsp honey, 1tbsp cold water, 1/2 tsp cinnamon, 6oz fat free natural yoghurt, 4oz dark chocolate.

You'll also need a small piping bag with a medium nozzle or a heart shaped ice cube tray.

Method: Melt the chocolate & pipe 1/4" thick heart shapes onto greaseproof paper, or pour the chocolate into the ice cube tray & leave to set.
Place the rhubarb, chopped ginger, honey & water in a pan. bring to the boil, lower the heat & simmer till soft. Sweeten with the ginger syrup. Leave to cool.
Mix the yoghurt & cinnamon & layer the 2 mixtures in glasses. Chill for 30 mins before serving.
Add the chocolate hearts & serve with a kiss!

Happy Valentine's Day!

Bev

DON'T DIET : DO MOVE!

2012-01-23T11:31:00.004Z

By now your kitchen cupboards should be free of anything that remotely looks like it may have been around since Christmas! What's that? You've got mince pies?! Shame on you!
Traditionally January is the month where you go on, yet another, diet. And maybe you join a gym, thinking the fat will just melt away as you build up to a gentle sweat in your new trainers, believing you'll be slim & trim in a couple of months.
Sadly, the reality for most people is that it's much harder than that.... for me too!
Yes the kitchen cupboards look like a health food shop again, but still get rifled through when my husband swears there's a Ferrero Rocher lurking at the back!
Now even I (as I'm only human) gained a few pounds over the festive period - huge pat on the back & a gold star if you didn't.
But what I'm not doing is dieting... it's back to slightly stricter healthier eating for a while.... the 90/10 rule rather than the 80/20.
Then there's the dreaded E word.... EXERCISE.... it took me a few years, but eventually I learnt that you have to sweat to lose pounds - combine this with eating fresh healthy nutritious food & you will not only lose weight, but feel fit & fabulous!
So sort out your cupboards, restock with the healthy options, plan how & where you will exercise, & get back into all those good habits, so you can enjoy your Easter egg in the knowledge that yo-yo dieting is a thing of the past!

Happy moving!

Bev

TOP TIPS FOR A NEW BEGINNING

2012-01-04T09:35:00.004Z

Feeling lethargic? For many people the overindulgences of Christmas & New Year will have resulted in tiredness, stress & a weight gain. It's important now to get your body working well at digesting food, assimilating nutrients & evacuating waste efficiently. So here is my advice:
1. Never skip breakfast - your body needs refuelling after sleeping.
2. Ditch the junk - clear out all the leftover 'Christmas' food.
3. Get cooking with fresh ingredients for optimum nutritional intake.
4. Keep a bowl of homemade vegetable soup in the fridge - warming & healthy.
5. Eat 'healthy' snacks to keep blood sugar levels stable between meals.
6. Go brown - bread, rice, pasta as they help you 'feel full' for longer.
7. Have one 'raw' meal a day to ensure absorption of high nutrient levels.
8. Give your liver a break - stop or severely limit your alcohol consumption.
9. Aim to drink 1.5 litres of water per day.
10. Write it all down - studies show that keeping a diary of all you eat & drink gives great results with weight loss.

Happy New Year & Happy Eating!

Bev

HAVE A FABULOUS HEALTHY CHRISTMAS!

2011-12-15T20:08:00.004Z

As promised on Red Shift Radio's European Lunch show - here are my top tips again for cutting down on excess calories this Christmas.
The average person consumes a whopping 6,000 calories in just 1 day.... that's 3 days worth for the average woman!
If you take up all of the following suggestions you'll SAVE AROUND 1,000 CALORIES JUST ON LUNCH!...... SWAP:
1. White & dark turkey meat with skin, for just white meat.
2. Roast potatoes for a small jacket potato.
3. Sausage meat stuffing for chestnut & cranberry stuffing.
4. Chipolatas wrapped in bacon for Devil's on Horseback (prunes wrapped in thin, lean back bacon).
5. Bread sauce made with whole milk for one with skimmed milk.
6. Gravy made with turkey juices/fat for gravy granules and with water.
7. Christmas pudding & brandy butter for a filo pastry mince pie with 1/2 fat creme fraiche.
8. Sherry trifle for a fruit sorbet.
9. Hard cheese & biscuits for feta cheese & celery.
10. Foil covered chocolates for Turkish Delight.

And then there's the alcohol....
Have a Happy Christmas everyone!!
Bev

THERE'S NO PLACE LIKE HOME!

2011-12-02T10:42:00.002Z

NAMASTE! WOW! That about sums up my adventures in Nepal. I was working as a volunteer for Racing The Planet on their 150 mile foot race through the Annapurna foothills of the Himalayas. 240 people entered the race & there were 22 volunteers & 12 medics ensuring their safety - manning checkpoints, getting deployed each day to a new position & generally cheering them on! It was extremely hard work - especially through the freezing cold nights, but a very pleasant 30 degrees in the day.
Highlights were seeing the Himalayas (photos on my FB page), the stunning scenery, monkeys swinging in the trees & the very welcoming Nepalese people.
I'm happy to forget the night there was a snake in the loo pit - venomous apparantly - and also the rats, mice & spiders!
Driving was quite an experience - it would appear you drive on the left - unless it looks better on the right! There were no rules apart from do not hit the cows or the water buffalo.
We had some fantastic food in Pokhara after the race (freeze dried food loses it's appeal after a week!) Curries, daals & cooked meats being so cheap. I'm now really craving fresh fruit & vegs, so the fridge is once again stocked up with healthy stuff!
I suppose I'll have to start thinking about Christmas soon.....stay healthy this winter by eating well.... info to come.

Bev

NEXT STOP NEPAL - WELL ALMOST!

2011-11-08T14:18:00.002Z

Hello again, I can't believe how the time has flown by. Luckily I've been extremely busy in the last few weeks, and even had 3 new enquiries, from lovely ladies who want to eat more healthily and lose weight during December!
Anyway, the cases are nearly packed - half the room is taken up with the delicately spiced freeze dried meals (eat your heart out Masterchef!)and healthy snacks that we'll need for a week.
This is where I noticed a flaw in the plan.... We're having a stopover in Abu Dhabi first - so the cases will still be full to capacity when we fly on to Kathmandu - so where do I pack the shoes & bags I so obviously need from the souk markets?! Any suggestions?
I'm looking forward to Arabian & Nepalese food too & will try to upload some photos when I can. I read an article recently that says Nepal is yet to open a MacDonalds - good for them I say!
So the itinerary is Abu Dhabi 3 nights, Kathmandu 1 night, Pokhara 4 nights. Next 7 days & nights somewhere in the foothills of the Himalayas with the occasional tent to sleep in! Then a few days r & r before homeward bound!

Next blog in December!
Happy Christams Shopping!

Bev

ADVENTURES AGAIN IN 29 DAYS!

2011-10-12T11:32:00.002+01:00

After the fantastic time Tony & I had working in the Atacama Desert in Chile last year we wanted another adventure to look forward to. So we're off to work for Racing The Planet again - this time as volunteers on a 150 mile self supported foot race in the Anapurna region of the Himalayas in Nepal.
We set off on Nov 10th and I'm already making a list of things to do before we go & things we need to take with us - especially the really yummy freeze dried food that we'll be eating for a week! (In the Atacama the volunteers got cold pizza as a treat one night - wow - real food - it was fab!)
PLANNING is so important in many aspects of your life. If you are one of those people who wants to be healthier, have more energy, lose some weight & generally feel amazing, then PLAN your meals & snacks in advance. Then you can shop for healthy, fresh food and cook delicious meals instead of rushing into the supermarket for a pre-packaged dinner. PLAN, shop & prepare healthy packed lunches for yourself or your family if they need them, to avoid making unhealthy choices if out in the day. Yes I know it takes time & effort, but doesn't everything that's really worth doing?
So I'm now off to buy some things on the list..... freeze dried meals, energy bars, sachets hot chocolate, alcohol gel, blister kit, batteries for headlamp.... & the list goes on!

Happy Planning!

Bev

LOSE WEIGHT BY EATING MORE!

2011-09-29T13:09:00.002+01:00

When you're "on a diet" it can be so depressing to see the tiny amount of cheese you are allowed, or to force yourself to stop at 1 biscuit!
By changing many of the foods that you regularly eat to ones that are LOW ENERGY DENSE you can eat bigger portions, feel less hungry and not have to rely on willpower to lose weight.
Energy density is a way of measuring how many calories food has in relation to its volume. High energy dense foods are ones such as chocolate and pastries - just a sniff and you feel the pounds piling on!
Low energy dense foods are mainly fruit and vegetables. They contain a relatively high amount of WATER, FIBRE and AIR. Take cucumber and celery - they have a very high WATER content and it's thought that you use up more calories digesting the food than they actually contain! FIBRE is not digested, it passes through the body so it's 'calorie free'! Vegetables, beans and pulses are high in FIBRE.
AIR is also calorie free, so how about popcorn as a great healthy snack - no salt, sugar or butter though!
Other great low energy density swaps are baked white fish for steak, porridge oats for cornflakes, rice cakes for bread and cottage cheese for hard cheese.
You can eat more of the healthy swap so it looks like you have plenty of food on your plate!

Happy eating!

Bev

5 WAYS TO A HEALTHIER LIFESTYLE

2011-09-20T16:00:00.002+01:00

Most people I speak to are now on some sort of diet to lose holiday weight & be slimmer for the Christmas parties - roughly 10 weeks away - OMG!
My advice, as usual, would be don't diet, because when you stop dieting you'll regain the weight again. Instead, decide to make healthy eating a way of life. The pounds will drop off - and stay off!
Make some healthy changes today....

1. Eat breakfast, or you'll be famished by mid morning & reaching for a quick sugar fix. Best choices are oat based cereals or fresh fruit.
2. Get cooking. Give up processed foods which are usually packed with salt, sugar, saturated fats, fillers, preservatives & other additives - none of these are good for you!
3. Swap brown for white when eating bread, rice & pasta. When these foods are processed to make them 'white' foods they lose a vast amount of their nutritional value, so opt for brown.
4. Eat good fats, that means unsaturated which are found in olive oil, oily fish, avocados, nuts & seeds. They help lower cholesterol & reduce the risk of heart disease.
5. Have a vegetarian day. To ensure you eat plenty of fresh vegetables plan to cook a meat free dish at least once a week.

Go on, make a healthy change today!

Happy eating,

Bev

DON'T GO ON ANOTHER DIET!

2011-08-30T14:08:00.002+01:00

How many times have you gone on a diet? With all the will in the world it's virtually impossible to stay on a diet forever. If you want to LOSE WEIGHT successfully, and KEEP IT OFF, then you need to CHANGE your eating habits, because, let's face it - it's your eating habits that made you gain the weight in the first place!
The average woman goes on 3 diets a year and lasts 19 days on each one! (I haven't got a figure for men but I believe they do a little better).
The UK diet industry is worth an estimated £1 billion each year. A huge proportion of that is repeat business - because DIETS DON'T WORK (long term). It's no good eating less food for a few weeks, or months & then hoping the weight will stay off. It won't. Once you revert back to your old eating habits the pounds will slowly creep on again, and possibly more.
The answer is to cut out the junk, processed and packaged foods, go back to basics by cooking good, fresh healthy food, eat nutrient dense foods instead of 'empty calories' - and move!
That said I'm off for a swim now.

Are you fed up with yo-yo dieting? Are you ready to CHANGE?

Happy eating!

Bev

FOOD TO LIFT YOUR MOOD

2011-08-11T13:35:00.003+01:00

Hello again, well what a week we've had so far with all the rioting and trouble. I sincerely hope that it's over now, all those who have lost homes, businesses or possessions get compensation, and every criminal gets their just desserts.

So, if you're feeling a little low think about what you are eating - food can have a positive or negative effect on your mood. Sadly, when we're down we may not be bothered to eat well, which in turns means your body will not work at its best, due to a lack of good nutrients.
It's important to eat protein rich foods to ensure you are getting an amino acid called tryptophan. This is converted in the brain to the mood enhancing hormone, serotonin.
Also have a great variety of fruit and vegetables, as Vitamin C can also help produce serotonin.
Brazil nuts are a great source of this hormone too - 3 a day is all you need.
Omega 3 fish oils will help too - choose oily fish 2 or 3 times a week.
Finally remember to drink up to 2 litres of water a day to stay hydrated.

On a lighter note I'm off to the Peak District to spend a long weekend walking, and, true to form the weather looks bleak. So not to be deterred, waterproof trousers and jacket, hat, scarf, gloves and thermals all packed.......tell me, is it really still August?

Happy eating!
Bev

FITNESS, FOOD & FAME!

2011-07-26T13:31:00.005+01:00

I'm off to London on Thursday for a photo shoot for the Daily Mirror! They are doing an article on women who are fitter in their 50's than they were in their 20's - and I definately fit the bill!
This prompted me to share some information on eating & exercise.....
All of my clients do some form of exercise - it's a well known fact that a healthy diet combined with regular exercise is the best way to get fitter, have more energy, lose weight and generally feel fantastic!
Whatever time of day you exercise you should eat something before hand, and always drink plenty of water during and after to stay hydrated.
Mornings? Try to eat 20-30 mins before you start, even if it's simple food like a banana or a yoghurt when you wake up.
During the day? If it's a few hours since your last meal have a snack like a handful of dried fruit & unsalted nuts for energy.
Evenings? Aim to have your last meal 1-2 hours before you workout. Include wholegrains (brown rice or pasta), protein (lean meat, chicken, fish or eggs) and plenty of vegetables.
Whatever time you choose, and whatever you do, ensure you eat something afterwards, ideally within an hour. Your body will replenish used up energy stores, so give it something really healthy back, like a fresh fruit or vegetable smoothie.

Happy exercising!

Bev

WHAT HAPPENED TO THE WEATHER?

2011-07-17T18:16:00.002+01:00

Hi again, I've just come back from hot 'n' sunny Madrid - what's going on here? My birthday is in July and it's always been a lovely day - must be something in this global warming!
Anyway, back to Madrid. It's a beautiful city, and if you stay central, the main attractions are within walking distance. We visited the Royal Palace, the Prado Museum & Retiro Park, and because it was so hot I had to go into loads of clothes & shoe shops - just to cool off in the air conditioning of course! We also went to see a flamenco version of Carmen - absolutely brilliant!
Eating healthily in Spain is pretty easy. Many coffee shops make freshly squeezed orange juice at breakfast, and there were wonderful stalls selling all varieties of roasted nuts. Tapas is as healthy as you make it. There are many vegetable dishes available, olives, Spanish omelette & paella. I think sharing small dishes is always more fun than one large meal. A great favourite that I've not had before was spicey fried green peppers - absolutely delicious!
As it was so hot it was imporatnt to drink plenty of water, but then in the evening it was time for sangria. We found a lovely restaurant that served organic sangria, which was really good. Madrid also seemed to specialise in Mojitos, so I had to try just 1 or 2!
So if you're off to the sun soon, remember drink lots of water and if you want to eat well, you can - look for fresh food!

Happy eating!

Bev

I'M OFF TO SUNNY SPAIN!

2011-07-08T14:01:00.004+01:00

I've just seen the weather forecast for the next 5 days & it's rain! But do I care? No, because I'm off to Madrid for a few days & it's 35 degrees there.
I'm looking forward to sampling the gaspacho (chilled tomato soup), a great selection of tapas dishes & of course, paella. All washed down with a glass or 2 of Sangria - well, I am on holiday!

Wherever you may be off to here are my general tips on healthy eating when you're away:
- If you want to avoid the excess baggage on your return then stick to foods that are grilled, boiled, baked, roasted, steamed, poached or stir fried.
- Eat plenty of vegetables with your meals & enjoy local fresh fruit instead of desserts.
- Watch for creamy dressings & croutons on salads, and try to avoid dishes with the words deep fried, battered, breaded, pastry, cream, butter, rich, coated, dressed or au gratin (with cheese).
- Don't overdo the alcohol or your resolve will weaken, which will lead to poor food choices.
- I'm not saying be good all of the time, but don't indulge every day. Make sensible choices when you can and you will have more chance of maintaining your current weight.

Y viva Espana!

Bev

HEALTHY EATING ON HOLIDAY? IT'S NOT HARD!

2011-06-29T09:14:00.002+01:00

You're about to go away for a well earned break. You will no doubt have a fantastic time. Wouldn't it be lovely if you came back, and that fantastic feeling continued because you had not gained any weight? It's unrealistic for most people to lose weight whilst on holiday - but not so hard to maintain your current weight.

Here are my tips:
- avoid pastry, sugary & salty foods and anything fried
- never skip breakfast and enjoy a light lunch
- don't eat a 3 course meal every night
- visit a buffet table just once and don't pile your plate high
- have plenty of vegetables with your meals
- choose fresh fruit if you want a dessert
- drink water throughout the day to stay hydrated
- opt for some alcohol free days andremember, alcohol weakens your resolve

The other important tip is move!
Don't sit idly on the beach. You have plenty of free time so make good use of it. Swim, do water sports, hire a bike or build sandcastles with the kids! Pack your trainers and play tennis, go jogging or visit the hotel gym.

Above all enjoy yourself, focus on having fun and don't pile on the pounds.

Happy holidays!

Bev

EAT WELL WHEN FLYING

2011-06-20T11:27:00.008+01:00

Holiday season is fast approaching, and no one wants to gain weight or feel unhealthy whilst they are away. I've seen people drinking pints of beer at 7am, or eating burgers and chips - just because they are on holiday!
Good planning begins at the airport. Anyone who travels regularly will know you have to look for the healthy options - but they are there!

If possible, have a healthy meal before you get to the airport (or take a few healthy snacks with you if it's an early start) then you will not need to eat until you are in the air.
Try to avoid airline catering - it's not the healthiest option! Last time I travelled I was able to buy salads, wraps, sushi, nuts, dried fruit, fresh fruit and yoghurt in the airport shops. Take a picnic on board!
It's best to eat little & often when at altitude as your metabolic functions slow down. Small amounts of food, eaten regularly, should make you feel more comfortable than one large meal.
Once through security remember to buy bottled water to keep you hydrated during the flight - you may need a few bottles for long haul. Avoid coffee and alcohol if possible as they both act as diuretics, causing increased dehydration.

Have a good trip!

Bev

THE SALTY LOW DOWN

2011-06-10T13:03:00.003+01:00

TOO MUCH SALT in your daily diet can lead to HIGH BLOOD PRESSURE & FLUID RETENTION, and you are putting yourself at risk of developing HEART DISEASE or suffering a STROKE.
6g salt (approx 1 rounded teaspoon) is needed by the adult body, each day, to control the levels of water in the blood & body fluids.
Deficiency is extremely rare because salt is hidden in many packaged & processed foods, and added widely to takeaway & fast foods.
So 6g a day....check your food labels to see what you are actually consuming. Apart from the obvious, check breakfast cereals, bread, tins & jars, condiments, packaged meat, fish, ham, bacon & cheese.
And then.... do you add more salt when cooking? Or to the food on your plate? It's worth thinking about.
How much do members of your family consume?
REDUCED SALT on a product will have around 25% less than a comparable product.
If you like stongly flavoured food, use herbs & spices, especially garlic, ginger or chilli, to give your meals great taste.
My advice - chuck your salt out! Or at least cut right down on what you use!

Happy eating!

Bev

ARE YOU A CAFFEINE JUNKY?

2011-05-31T15:16:00.002+01:00

How many cups of tea or coffee have you had so far today? Or fizzy pop with caffeine? And how many glasses of water have you drunk? If you've had more caffeine drinks you may like to read on......
CAFFEINE is the most widely used mood altering DRUG in the world! Does that suprise you? It's a stimulant and can be very addictive, giving immediate increased alertness, so that people become dependant on it. Now while some people find this a positive effect, as they need to stay awake, there are downsides.
Large amounts can lead to a state of hyperactivity as caffeine stimulates the nervous system. For this reason it's advisable not to drink in the evenings as it can affect sleep quality. Also high blood pressure is a problem, as is dehydration because caffeine is a diuretic.
Another problem is that DRINKING TOO MUCH CAFFEINE CAN HINDER WEIGHT LOSS! This is because it stimulates the pancreas to overproduce insulin, and insulin is a hormone that causes the body to store fat.
Now I'm not saying give it up altogether, as the withdrawal symptoms can be pretty severe with very bad headaches lasting a few days as your body gets used to not getting it's fix! Yes I repeat, it's a drug!
If you drink a lot, perhaps you could have a glass of water between cups of tea or coffee? Go on, give it a try - you'll feel good!

Bev

BOOT CAMP TRAINING FOR NEPAL!

2011-05-16T07:21:00.004+01:00

Everyone loves going on holiday and I'm no exception. Rhodes is a beautiful island and I recommend Lindos as a lovely quiet part, with an amazing ruined Acropolis on the top of a hill. I managed to stick to healthy eating about 50% of the tine (alcohol was the main culprit) and did a few long hill walks. However I still feel a little sluggish so it's time to kick start me!
Sadly my personal trainer has left the gym I go to (Energie at Handforth Dean) so I am starting with a new one this week. But on the bright side, a fresh look at how you train can be a great boost.
It's all very well getting your eating right, but you do have to expend energy to be truly fit and healthy.
Food wise I'm off wheat, dairy, salt, sugar and alcohol. But I am allowing myself 1 proper coffee per day!
I also realised that my volunteer work in the Annapurna region of the Himalayas in Nepal is only 6 months away, so I've signed up for 12 sessions at BOOT CAMP.....I already have the words 'move it you orrible little....' and 'give me 20 push ups' echoing in my head....and visions of Sergeant Major types!

Wish me luck!
Bev

YET ANOTHER LONG WEEKEND!

2011-04-27T16:22:00.005+01:00

2 Bank Holiday weekends in a row may sound fabulous, but are you eating well?
The shops are full of tempting treats again.
To prevent weight gain and that bloated, uncomfortable feeling, try to balance your eating. Include plenty of fresh fruit and vegetables, and limit the high sugar, high salt, high fat, high calorie foods.
PLANNING is the way to go. Write a list now of the meals you are catering for over the next few days. Then decide what you'll cook, write a shopping list, and when you go shopping STICK TO IT! Don't be tempted to buy lots of food that you, and you're family really don't need. You may well still have left overs from last weekend!

Are you are fed up with diets? Or maybe you'd like a few suggestions for small changes you can make to your family's eating habits?
I can HELP, ADVISE AND SUPPORT you while you make these changes, and the whole family will benefit!

Im now also seeing clients at THE BROOKDALE CLINIC in Knutsford. Call me on 07930 194339 or email bev@thepersonalnutritionist for more details.

Have a happy long weekend!

Bev

IT'S CHOCOLATE TIME!

2011-04-21T07:02:00.005+01:00

I posted a link on Facebook the other day reporting that the typical child will receive around 12,000 calories worth of chocolate over Easter - that's a lot of energy to work off!

The good news is that chocolate can be good for you! It's all about the quality - the DARKER THE BETTER. Go for chocolate that has a COCOA CONTENT OF AT LEAST 70%. This is the best way to satisfy a craving without having too much sugar or fat. It will also provide you with antioxidants (they stop you going rusty inside!) In fact, the British Medical Journal states that a LITTLE (just a few squares a day) of this healthy variety of chocolate can also help reduce blood pressure, and reduce the risk of a heart attack or stroke. But it must be HIGH COCOA CONTENT DARK CHOCOLATE. The best time to eat it is after a meal so you are more likely to be satisfied by a small amount.

Eating chocolate also makes you feel good. It increases brain levels of several chemicals which lift your mood. So have a very Happy Easter and enjoy your chocolate!

Bev

SPRING CLEAN YOUR CUPBOARDS

2011-04-08T14:45:00.002+01:00

Spring is officially here, and now is a great time to blitz your kitchen cupboards. While doing 'kitchen clearances' for clients it never ceases to amaze me how long people keep herbs & spices. (I have found them dating from the 1990s in too many kitchens!) Both are a fabulous way to add flavour to your cooking, so make sure they are not out of date.

You should also check labels & chuck out anything that contains E numbers. Many are linked with hyperactivity in children, and the foods that contain them are often loaded with salt, sugar & fat, & very low on nutrients. I'm really suggesting you 'chuck out the junk!' You know what I mean......those foods (and drinks) that you really don't need.

Next time you go shopping look on the 'healthy aisle' for salt free products.
I also recommend you stock up with brown rice & pasta, tins of chickpeas, beans & lentils, tinned tomatoes, extra virgin oil, balsamic vinegar, honey, nut butters, rice cakes, oat cakes, dried fruit, unsalted nuts, fruit & herbs teas, & of course a varied selection of herbs & spices.

Once you have a 'healthy storecupboard' you'll feel so much better!

Happy eating!

Bev

NUTS TO HEALTHY SNACKING!

2011-03-30T11:03:00.005+01:00

Many people are suprised when I tell them to snack on unsalted nuts. They don't consider eating them because of their fatty nature & high calorie content.
In reality NUTS are PACKED WITH PROTEIN & a great source of HEALTHY FATS, not to mention all the VITAMINS & MINERALS they contain.
Nuts can be looked upon as nature's vitamin pills! Studies have proven that eating nuts has many health benefits including to help lower bad 'LDL' cholesterol, and reducing the risk of heart disease.
A portion the size of your palm of these nutrient rich nuts is all it takes to satisfy hunger till the next meal - the key is not to overeat! Choose from:
WALNUTS - incredibly healthy for the heart.
ALMONDS - full of vitamin C.
CASHEWS - lower in fats than most nuts.
PECANS - with at least 19 vitamins & minerals.
BRAZILS - high in the antioxidant selenium.
MACADAMIA - good for lowering cholesterol.
Eat nuts whole, flaked, ground or in the form of nut butters. Add to meusli, use in baking or sprinkle over salads.
Obviously please do not eat if you know or suspect you have a nut allergy!

Happy snacking! Bev

SCRUMPTIOUS MEUSLI BARS

2011-03-21T11:32:00.002Z

Are you looking for a delicious mid morning or afternoon snack that is full of natural ingredients with no additives or preservatives? Then look no further - I made these meusli bars on Sunday - they are really good! You need a small non stick loaf tin.

1. Preheat oven to gas 5 or 190c/375f.
2. Put 275g DRIED FRUIT (dates, figs, apricots, prunes, pears, raisins - a mix of whatever you fancy) in a food processor & blitz till well chopped.
3. Do the same with 50g UNSALTED NUTS.
4. Warm 80ml FRUIT JUICE (orange, apple or grape) & 30ml HONEY in a large pan.
5. Add the dried fruit, nuts, 75g MIXED SEEDS & 15ml CINNAMON or GINGER to the pan.
6. Finally add 60g sifted WHOLEMEAL FLOUR & 125g ROLLED OATS.
7. Mix well & tip into loaf tin.
8. Bake for 20 mins in the centre of the oven.
9. Cool in the tin.
10. Cut into 12 slices & keep in an airtight container.

For those who want to know there are 160 calories in a slice, or have half a slice for 80!

Happy eating!

Bev

SIZE MATTERS!

2011-03-14T10:10:00.003Z

While shopping at my local supermarket on Saturday I saw a mother give her children a bag of crisps each. Ok you say - a treat on the weekend? Maybe, but they were large bags of crisps - not the small packets I remember.
This made me think about PORTION CONTROL.
I had a look at the snack aisle & found that if you want the small 25g bag of crisps you have to buy a multipack of 6! The alternative is to buy a 35g single bag with extra fat, salt & calories!

The Food Standards Agency recently announced that many popular foods now come in bigger sizes. A slice of medium white bread has gone up 10g in weight providing an extra 22 calories per slice. Premium, luxury or special food products tend to be larger than the standard varieties, & the £2 billion us Brits spend on ready meals every year is buying us bigger meals.
Is it any wonder the nation is getting fatter?!

So if you want to downsize, get an idea of what portion sizes should look like. A portion of roast chicken is 75g, the size of a deck of cards, and a jacket potato 175g, the size of a computer mouse. When plating up a meal, fill more than half the plate with vegetables so as not to overdo the carbs and protein. You can also serve your meals on smaller plates.
A portion of healthy nuts or raisnins for a snack is 25g - the size of a golf ball.
And avoid munching from tubs, packets or jars. Put the food onto a plate so you can see how much you have.

Happy Eating!

Bev

KEEP YOUR SPRING VEGS FRESH

2011-03-07T09:42:00.003Z

I highly recommend eating FRESH FOOD to maximise your intake of vitamins & minerals, but, from the moment vegetables are harvested they begin to slowly lose vital nutrtients.
So unless you are eating them on the day of purchase you should consider freezing them.

When FROZEN PROPERLY VEGETABLES will RETAIN all their FLAVOURS & NUTRIENTS. Great vegs for freezing that are IN SEASON NOW are leeks, spinach, cauliflower, purple sprouting broccoli & also parsley - this is brilliant to freeze so you always have a little on hand when it's needed in a recipe.

The best method is to drop a handful of FRESH VEGETABLES at a time in a pan of boiling water for 30 seconds. Then remove using a slotted spoon & plunge into a bowl of iced water. This method will prevent them from going brown when frozen.
Once chilled, remove from the iced water, drain, & scatter on a tray lined with kitchen paper. Freeze the vegetables on the tray first & then transfer to a freezer bag to store.

Then enjoy eating!

Bev

WEEKEND AWAY? NOW BACK TO NORMAL

2011-02-28T10:20:00.004Z

Hi, I'm back from chilly but beautiful Prague - well worth a visit if you haven't been. Stay in the Old Town - it's central for all the sights. You must go to Prague Castle & Charles Bridge. Also fascinating are the Astronomical Clock, Jewish Quarter & the Black Light Theatre.

The food was fabulous & portions very generous, so we shared many meals. The Czechs are big meat eaters. Goulash, tenderloin pork & roast knuckle were delicious! Sauerkraut & red cabbage were big hits, but I found the dumplings a little bland & far too many of them! Apple strudel just had to be tried - mmmmm!
Apparently the Czechs are the biggest consumers of beer in the world so beer tasting was a must - & very good it was too!

So it's back to healthy eating now - freshly cooked food, no artificial stuff or preservatives, and loads of veggies.
I'm PLANNING MY MEALS for the next few days, making a shopping list & sticking to it. My dinners this week are Salmon with lots of green vegs, Bean chilli with brown rice, Chicken & parsnip casserole, Moroccan chicken with chickpeas & Cashew nut paella.

Successful healthy eating depends on PLANNING.
So what are you having to eat this week?

Happy Eating!

Bev

LOSE WEIGHT WITHOUT COUNTING CALORIES!

2011-02-18T15:01:00.003Z

Many people say to me - ok, I know I have to eat fewer calories than I burn up to lose weight. And yes, it's true, you do, but you don't have to do it through willpower.
If you CHANGE THE TYPE OF FOOD YOU EAT, it's possible to LOSE WEIGHT WITHOUT REALLY TRYING - how good is that?!

HIGH FIBRE FOODS are important, because fibre holds water and tends to fill you up, so your stomach is tricked into thinking you've eaten more than you actually have. Fantastic examples of these foods are vegetables, fruit, whole grains and beans & pulses. You can eat relatively large portions of these foods without consuming large amounts of calories.

FATTY FOODS do little to control appetite because the body does not recognise fat as energy for immediate use. So the brain does not cut the hunger signals and you go wanting more. Think crisps and biscuits here.

Also you really need to AVOID SUGAR if you want to lose weight - it is just unnecessary calories! It's not always that simple with sugar because it hides in all manner of foods from ready meals to ketchup.

If you CHANGE THE WAY YOU EAT your digestive tract will do the calorie counting for you, and diets can become a thing of the past!

Happy Eating!

Bev

CHOCOLATE THAT IS GOOD FOR YOU!

2011-02-07T14:54:00.003Z

Valentines Day conjures up pictures of love, romance, red roses....... and chocolates!
If you don't want to pile on the pounds the answer is to let it be known that any chocolate you receive should be DARK CHOCOLATE, with a high percentage of cocoa - 75% or more.

THE HIGHER THE COCOA CONTENT THE BETTER THE CHOCOLATE IS FOR YOU!

Cocoa beans contain flavonol antioxidants more powerful than those in red wine or green tea! Studies show these flavonols help to lower blood pressure, reduce cholesterol and improve blood flow to the brain and heart.Research at Hull & East Yorks NHS Trust showed NO WEIGHT GAIN for people eating 1oz of high cocoa content dark chocolate a day.

So say NO to MILK CHOCOLATE which may have as little as 25% cocoa content - the rest will be fat & sugar........mmm......lovely!

If you have a health store near you check them out for 'RAW' CHOCOLATE bars, or order off the internet. I recommend http://www.detoxyourworld.com/

Happy Valentines Day!

Bev

BORED WITH PEAS & CARROTS?

2011-01-31T12:11:00.003Z

Why not try something new? You may discover a whole new world of flavour!

BUTTERNUT SQUASH has a sweet nutty taste and the deep orange coloured ones are the most flavoursome. It's low in fat, but high in vitamins A and C. Use in soups and casseroles.

CELERIAC is a knobbly root vegetable from the celery family. It's milder in taste than celery and a great source of vitamin E. Boil, steam, braise, roast or grate raw onto salads.

OKRA is also known as ladies fingers, due to the shape. It's a very delicate vegetable that bruises easily, and is traditionally used in Indian cuisine. Rich in fibre and vitamin B6, try adding to a vegetable curry.

PAK CHOI is widely used in Chinese cooking, It has a mild, mustardy taste and is great added to stir fries. Cook the stalks first and add the leaves at the last minute, as it will wilt, like spinach. It's packed with Vitamin C and calcium.

SWEET POTATOES are not related to poatatoes, despite the name. They have dark orange flesh that is sweet when cooked, and are great boiled, mashed, baked, roasted and in soups. They are rich in vitamins A, B6 and C and provide slow releasing energy.

Happy Eating,

Bev

FOODS & DRINKS THAT CURB CRAVINGS!

2011-01-27T08:38:00.006Z

The most common cravings when you are on a diet are foods with a high fat or sugar content - simply because they are extremely tasty! The culprits are usually foods we were given as treats when we were young, such as chocolate, cakes, crisps or chips.

Try some of the following if you are craving madly!
1. UNSALTED NUTS - these are an ideal snacking food as they don't make your blood sugar levels fluctuate, so you won't feel the need to reach for another snack.
2. FRESH FRUIT - sweet in taste but with healthy natural sugar, rather than the refined sugar in cakes and biscuits that will just increase the craving!
3. LEAN CHICKEN - high protein and therefore filling, it may break the sugar craving cycle.
4. MINT TEA - try it to give a fresh clean taste in your mouth, taking away the desire to tuck into something savoury.
5. WATER - drinking water regularly throughout the day can keep your stomach feeling full and reduce the need to eat.

Eating little and often will also prevent blood sugar dips and reduce those cravings.

Happy Eating!

Bev

EAT TO BE HAPPY!

2011-01-17T08:16:00.004Z

Monday 17th January is supposed to be the most depressing day of the year - well it's not going to get me down! Eating well can significantly improve your mood and boost your energy levels!

Having WHOLEGRAIN CEREAL OR FRUIT FOR BREAKFAST can improve short term memory and concentration for the rest of the day. These foods also regulate blood sugar levels by releasing glucose slowly into the blood stream. This prevents the mid morning munchies - as does EATING LITTLE & OFTEN. Aim to eat 3 meals & 3 healthy snacks throughout the day.

Try to eat OILY FISH such as salmon, mackerel or sardines - they contain omega 3 fatty acids which research has found improves mood.
Other foods that can boost your mood are GREEN LEAFY VEGETABLES (especially spinach) which are high in the B vitamin folic acid.
Also go for BRAZIL NUTS AND EGGS to raise your intake of selenium - studies have shown more depression, irritability & anxiety in people with low selenium levels.
Even a little DARK CHOCOLATE can help as it contains chemicals that help trigger the release of endorphins in the brain, leading to that 'feel good' factor - but don't overdo it!!

Don't eat processed, packaged, high sugar, high fat content foods if you want to feel good!

Love yourself today & for the rest of the week!

Happy Eating,

Bev

PUT A RAINBOW IN YOUR SHOPPING TROLLEY

2011-01-14T14:04:00.002Z

I've just been to a large supermarket & was appalled by the lack of fresh produce in many people's trolleys. It's the busiest time of year for dieters, but they seem to be relying on low fat low calorie, ready meals to help them shift the pounds! And if you read my blogs you'll know that just doesn't work for long. What I advise is a trolley full of fresh foods covering all colours of the rainbow. Not just a bit of colour from the packaging!

Vibrant coloured fresh fruit & vegetables are loaded with nutrients, antioxidents, vitamins and minerals:

YELLOW & ORANGE have numerous nutritional benefits, including containing anti ageing nutrients, promoting collagen formation (keep skin looking good) and lowering blood pressure.

RED coloured help lower cholesterol and fight allergies. They also help with arthritis.

The nutrients in GREEN, BLUE & PURPLE help lower cancer risks, lower cholesterol, promote good eye health, support healthy digestion and boost immune system activity.

Regularly eating fresh nutrient dense foods will not only make you feel great, but improve your hair, skin and nails and make you feel fabulous - WHAT'S IN YOUR TROLLEY?

Happy Food Shopping!

Bev

TEN TIPS FOR A NEW BEGINNING

2011-01-06T16:19:00.004Z

January is traditionally the time for dieting. Most people will have stopped by Valentines Day.
Instead of dieting make SUSTAINABLE CHANGES to the way you eat. Here are some ideas.....

1. NEVER SKIP BREAKFAST as your body needs refuelling after sleeping.
2. COOK FRESH FOOD - ditch the ready made, processed, low calorie, low fat meals.
3. EAT HEALTHY SNACKS such as dried fruit, nuts and seeds, to keep blood sugar stable between meals.
4. CUT OUT WHEAT AND DAIRY products for a while - many people have intolerances to gluten and lactose - you may feel the benefit.
5. GO BROWN - wholegrain products have a higher nutritional content than refined white ones, and contain more fibre.
6. GET COOKING - try out some new healthy recipes.
7. BOOST YOUR NUTRIENT INTAKE - eat one 'raw ' meal a day - not just salad ingredients but chopped or grated vegetables too.
8. GIVE YOUR LIVER A BREAK - cut out alcohol for a while and let your liver recover from the festive season.
9. DRINK WATER - each day you lose about 1.5 litres so you need to replace it.
10. KEEP A FOOD DIARY - writing down what you eat has been proven to help in weight loss.

Happy Eating

Bev

OVERDOSED ON MINCE PIES? DON'T DIET!!

2011-01-01T21:35:00.006Z

Do you feel bloated and uncomfortable? Having trouble getting in your jeans? Are you planning on joining a slimming club as soon as you have eaten everything in the fridge, and polished off the Christmas cake and boxes of chocolates?
My response to you would be DON'T DIET - CHANGE THE WAY YOU EAT!
If you go 'on a diet' you will no doubt lose some weight, but as soon as you come 'off' your diet you will gain the pounds again.....sounds familiar? This is because you 'diet' - you eat very little whilst the willpower lasts. When you come 'off your diet' you revert back to your normal eating habits, which are what made you put weight on in the first place.

The answer is to make HEALTHY SUSTAINABLE CHANGES to your eating habits.
I guide my clients through the process of change, and offer help, support and advice as often as you need it.
If you want to kick yo-yo dieting in to touch and develop a healthy relationship with food give me a call.
YOU CAN CHANGE AND I CAN HELP YOU!

website - www.thepersonalnutritionist.co.uk
email - bev@thepersonalnutritionist.co.uk
tel - 07930 194339

FESTIVE DOESN'T HAVE TO BE FATTENING!

2010-12-22T14:22:00.003Z

We all overindulge at Christmas, and if you've been following my blogs this month you'll know that the average Brit gains half a stone - and then most diet like mad in January!
With a little planning you can still merrily munch your way through the festivities without feeling bloated and uncomfortable, and not have that weight gain to worry about.

- Eat breakfast on Christmas Day so you are less likely to snack on choccies before lunch.
- If you are putting nibbles out go for unsalted nuts, plain popcorn, roasted soya beans, olives, breadsticks, liquorice, dried fruit, satsumas or grapes.
- Serve heaps of vegetables with Christmas lunch, and eat them! Veggies are a fantastic source of nutrients and low in calories.
- Avoid feeling too full by eating slower - remember it takes about 20 minutes for your brain to realise your stomach has had enough!
- Be active! Go for a walk, play with the children, walk the dog, walk an elderly person's dog, sweep the snow off the drive, dance to MTV, play old games like Twister or Musical Chairs, buy a Wii with fitness games, or if all that fails have an early night!!

Feel great - have a very healthy Christmas!

Bev

CHRISTMAS FRUIT N CHOC KEBABS

2010-12-20T15:42:00.004Z

With an average serving of Christmas Pudding, brandy sauce & blob of brandy butter setting you back around 600 calories (good grief?!) here is a lighter dessert option.
Fruit n Choc Kebabs have only 150 calories each - you could have 2 for half the calories of the Christmas Pud!

You need per person: 8 pieces of your favourite fruit ie. slices banana, satsuma segments, berries, chunks of mango or pineapple etc, l tsp icing sugar & 2 squares of melted dark chocolate.

Thread the fruit onto a skewer, sprinkle with the icing sugar and put under a hot grill for 4 to 5 minutes, turning occasionally. Drizzle with the dark chocolate & serve while still warm. Delicious!

Don't be a Christmas Pudding this year!

Happy eating!

Bev

TURKEY TIPS & ADVICE

2010-12-16T12:42:00.002Z

There's nothing quite like the delicious smell of a Christmas turkey roasting in the oven. It's the largest bird most people will cook all year, so to make sure it's safely cooked:

- FIRSTLY wash your hands before handling.
- Use a SEPARATE chopping board for raw meat.
- DO NOT wash your turkey as thorough cooking will kill any bacteria.
- WASH the board, utensils and work surfaces with warm soapy water after they have been in contact with raw meat.
- PLAN your cooking time well in advance, and follow the advice on your turkey's packaging.
- It's SAFER to cook stuffing separately in another tin, but if you prefer to stuff the turkey remember to allow the extra cooking time as recommended on the packaging.
- ALWAYS check the meat is cooked all the way through before you serve it.
- TEST the thickest parts with a skewer to make sure the juices run CLEAR. If they are still pink it needs longer.
- IDEALLY eat leftovers within 24 hours or put in the freezer for another day.

Happy Christmas Eating!

Bev

FROZEN TURKEY? DEFROST SAFELY

2010-12-15T14:20:00.002Z

The best and safest method is to defrost the turkey at the bottom of your fridge for 12 hours per kilo - so PLAN WELL AHEAD! But if you have a large turkey and a small fridge that may be tricky!
The alternate safe way is to deforst at room temperature (away from radiator heat) for 2 hours per kilo - or in a cold unheated room for 4 hours per kilo.
Whichever method you choose, put the turkey on a large dish to stop the raw meat juices from dripping onto surfaces, and keep it covered at all times.
Removing the giblets helps the thawing process.
NEVER PUT A PARTIALLY DEFROSTED TURKEY IN THE OVEN - this means absolutely NO ICE CRYSTALS IN THE CAVITY. If you do, the bacteria that causes food poisoning may survive the cooking process and you may give your guests more than they bargained for on Christmas Day! Another tip is to test the thickest parts of the meat with a skewer to check it is well thawed out and not icy.
Obviously if you don't want to worry about defrosting you can always buy a fresh turkey!
More on turkey cooking tips next blog.

Happy eating!

Bev

MAKE MERRY - BE MINDFUL!

2010-12-10T09:40:00.008Z

Most people (me included) enjoy a Christmas drink, especially at parties. But have you ever thought about the hidden calories in those festive tipples? Boy do they add up!

Coming in around the 300 calories per drink are pina colada, strawberry daiquiri & other creamy, sugary cocktails, with mulled wine not far behind. Alcopops are about 200 calories each.
Mojitos, bellinis and bloody marys have about 150 calories each, as does 1/2 pt cider or stong lager.

Lighter options with under 100 calories each are dry champagne, bucks fizz or a single spirit with diet mixer.

Note of caution with fizzy drinks.......bubbles allow alcohol to enter your bloodstream quickly, so you fast track to tipsy! That's when not so good food choices happen & you feel the urge for a bag of chips on the way home!

My advice would be to stick to wine - under 100 calories per small glass, alternating with a glass of water to keep hydrated.
Just in case you didn't know......a glass of iced water has ZERO calories!!

Happy Drinking!

Bev

SEASONAL SWAPS

2010-12-08T13:19:00.002Z

Ever felt so full that you can't move? Tummy bloated? Indigestion? Make some good choices this Christmas and feel fabulous!

Swap 2 mini sausages on sticks for 2 mini chicken satay with 1tsp peanut sauce. Save 80 calories.
Swap small handful salted peanuts for plain popcorn. Save 140 calories.
Swap 1oz Stilton for Camembert. Save 40 calories.
Swap 10 Pringles for 10 olives. Save 90 claories.
Swap average serving sherry trifle for fresh fruit salad & 2tbsp single cream. Save 200 calories.
Swap 4 Quality Street for 4 squares dark chocolate. Save 80 calories.
Swap 1 mince pie for 2 After Eights. Save 170 calories.
Swap Irish coffee for a single Baileys. Save 250 calories.

All savings are approximate but boy does it add up!
See Clever Christmas Food Shopping blog for more ideas.

Happy Eating!

Bev

HEALTHY CHRISTMAS SIDE DISHES

2010-12-06T14:22:00.002Z

Staying with the theme of less calorie and lower fat options here are a few ideas for those delicious extras we all enjoy with Christmas lunch.

CRANBERRY SAUCE is like jam and contains loads of sugar and around 70 calories per teaspoon - that's a lot! Look out for cranberry jelly which has about 30. The jelly also has a higher proportion of fruit - which is a good thing!
BREAD SAUCE - stick to basic mixes for around 60 calories per tablespoon. Luxury versions can have as many as 150 & suggest you add cream! Use skimmed milk and heat with a clove of garlic added for extra flavour.
GRAVY - to make lower fat gravy pour the turkey juices into a jug and wait for the fat to rise to the surface. Spoon this off and discard, then continue to make the gravy. If using stock look for the lower salt versions.

Happy Eating!

Bev

GOOD CHOICES - CHRISTMAS VEGETABLES

2010-12-03T08:32:00.002Z

With the average person eating 6,000 calories on Christmas Day here are a few suggestions for healthier vegetables.
POTATOES - Cut into large chunks for roasting - big spuds absorb less fat! Use a little sunflower oil or spray oil instead of goose fat or lard. You will still get the golden crispness but save on fat.
PARSNIPS - Par boil for 10 mins then put in a bowl. Add black pepper and a drizzle of honey to very lightly just coat. Then cook on parchment paper on a baking tray in a hot oven - about 20 mins. No need to add fat.
SPROUTS - Serve with chestnuts instead of crispy bacon bits. Chestnuts are high in protein, low in fat and contain a fraction of the salt.
CARROTS - Do not need butter! Simmer in a little fresh orange juice instead of water & grate orange zest over to serve.

Serve a wonderful selection of vegetables for a great range of nutrients!

Happy Eating!

Bev

GOOD CHOICES - ROAST TURKEY & STUFFING

2010-12-01T10:01:00.004Z

A few small changes can mean the difference of hundreds of calories!

- Choose an unbasted turkey. Basted ones have calorie laden basting sauces injected into the flesh.
- Brush the skin with a little olive oil intead of using lard or bacon.
- White breast meat has fewer calories than dark leg meat.
- A portion of meat with crispy skin will contain double the calories and 6 times the fat than a portion without the skin.
- Stick to basic sage & onion stuffing. The fancier the stuffing sounds, the richer the ingredients.
- You do not need to add butter to the mix.
- Stuffing made from sausage meat will have roughly double the calories and 4 times the fat.
- Cook the stuffing in a separate oven dish from the turkey so it does not absorb the turkey juices.

Keep watching & reading for more tips on vegetables, seasonal accompaniments, puddings and other Christmas fare.

Happy Eating!

Bev

CLEVER CHRISTMAS FOOD SHOPPING!

2010-11-29T14:01:00.004Z

According to the British Dietetic Society, the average person gains 6 lbs over the festive season! I strongly believe you should kick Christmas back into the end of December and not be tempted by all of the 2 for 1 offers on goodies now.
Having said that I fully understand that some people want to spread the cost and buy items when they are on offer.

So I highly RECOMMEND WRITING A LIST of what you want. DO NOT DEVIATE or you will end up eating Christmas food in January - believe me I've done it!
You do not need to stockpile as though there is a seige - the shops will reopen!

Here are a few ideas for healthier choices:
- filo pastry mince pies approx 90 calories & luxury deep filled are 3 times that.
- 100g rich fruit cake approx 330 calories : double that with marzipan & icing.
- standard Xmas Pud approx 300 calories in 100g - luxury versions will be more.
- brandy butter is about 10 times the calories of fat free greek yoghurt with a little brandy added for flavour!

Worth thinking about?............

Happy Eating,

Bev

GOOD FOOD CHOICES & ALCOHOL DON'T MIX!

2010-11-26T11:43:00.002Z

IT'S NEARLY PARTY TIME!
Do you go out with all good intentions and end up with a steaming hangover the next day?
ALCOHOL WEAKENS YOUR RESOVE!
You may overindulge at the buffet, make less than good food choices, end up feeling bloated, or worse, head off to the chip shop - which will seem like a wonderful idea at the time!

Here are a few tips if you really want to stay healthy and hangover free!
1. DRINK WATER - 1 glass for every alcoholic drink to help prevent dehydration.
2. Stay off beer and lager - it's full of sugar.
3. As are alcopops, which also have added chemicals and additives!
4. Stick to wine - or spirits, but beware too many sugary mixers.
5. If at a function, only get your glass topped up when it's empty, so you know how much you are drinking.
6. Have organic drinks if available - they have fewer nasties added to them!
7. If friends complain you aren't drinking LOOK LIKE YOU HAVE AN ALCOHOLIC DRINK - sparkling water with ice & lemon resembles G&T.
8 Solve the problem by offering to drive - everyone will love you!

But above all ENJOY YOURSELF!

Bev

DIET DRINKS CAN MAKE YOU FAT!

2010-11-22T16:05:00.003Z

Many people have sugar cravings and believe that if they switch to artificial sweeteners, such as those used in diet drinks, it will satisfy the craving and help them keep their weight down.

IT WILL NOT!
What actually happens is the sweeteners in diet drinks fool your body into thinking it is taking on sugar for energy.
When this does not happen, you begin to crave sugary sweet food even more because your body is expecting and wanting it.
Eventually, the more diet drink you have, the more your body demands that sugar is eaten - and it is only a question of time before you reach for the biscuits!

Also, apart from water, the only other ingredients in fizzy diet drinks are chemicals - designed to add specific taste and fizz - DO YOU LIKE DRINKING CHEMICALS?

The answer - DRINK WATER. Plain is best as carbonated waters tend to be much higher in sodium. Put lemon or lime slices and ice cubes in plain water if you want added flavour.

Happy drinking!

Bev

CHINESE THOUGHTS

2010-11-11T14:31:00.002Z

'NEE HOW' (that's hello in Chinese!)
5 years ago I travelled to China and completed a 60 mile walk along the Great Wall for a fantastic cause - Breast Cancer Care. I met some amazing ladies, and sadly, not all are here today.
However some of the friends I made have organised a reunion up in Edinburgh this weekend, and I am really looking forward to catching up and remembering our fantastic adventure!
Not least our visit to 'Snack Street' in Beijing, where a weird and wonderful assortment of food was cooked by the roadside on skewers - only the very brave tasted! To this day we are still not sure what it all was.
If you are thinking of cooking more traditional Chinese food, don't forget the PAK CHOI (chinese cabbage). There are green and white varieties of this leafy vegetable. It's packed full of vitamin C, beta-carotene and folic acid. Pak choi is wonderful added to stir fries, soups and noodle dishes, but add the crisp stalks first as they need a little longer cooking time than the soft leaves.
You can also eat it raw in salads - it has a mild, slightly mustardy taste.

I'm off to do my packing now - 'ZAI JIAN' !

Bev

QUINOA - THE GOLD OF THE INCAS

2010-11-03T10:11:00.004Z

Pronounced keen-wah, it comes from the seed of a leafy plant related to spinach. It's known as a grain but is technically a fruit, and has been cultivated in the Andes for over 5,000 years.

Quinoa is possibly the perfect food because it has a protein quality better than meat, and is a COMPLETE PROTEIN, meaning it contains all 9 of the essential amino acids. It is also gluten free, high in fibre, essential fatty acids and minerals, and very low in fat.

Studies have been done to show that it can help with migraines, promote better cardiovascular health, protect against breast cancer and prevent gallstones.

Quinoa is cooked like rice, in boiling water for about 20 minutes until light and fluffy. It has a delicate, somewhat nutty flavour. For added flavour try adding some fresh orange juice or stock, herbs and spices to the cooking water. You can add vegetables, nuts, seeds, herbs or chopped dried fruit for a tasty meal. It is delicious both hot and cold - sweet or savoury - try it!

Bev

EAT YOUR PUMPKIN!

2010-10-21T16:20:00.003+01:00

When you've hollowed out your pumpkin to make a scary face for Hallow'een, what do you do with the flesh and seeds?

PUMPKIN FLESH IS VERY LOW IN CALORIES AND FAT, and has no cholesterol. It's rich in vitamin C and potassium and also full of antioxidants and beta carotene, which is converted into vitamin A that helps boost the immune system and promotes healthy skin, eyes and bones.
You can make great tasty soups, stews, pies and risottos from pumpkin flesh - or try roasting it in the oven with a drizzle of olive oil and fresh thyme.

DON'T THROW THE SEEDS away as they are packed with iron, zinc, calcium and magnesium, and are a good source of omega 3 fatty acids. Rinse with water, pat dry, and put in a bowl with a little olive oil and soya sauce for flavour. Coat well and spread out on a baking tray. Bake in the oven for about 15 minutes gas1/140 electric. Delicious sprinkled on salads or moreish as a healthy snack!

Have a spooky Hallow'een!

Bev

EAT FAT TO LOSE FAT!

2010-10-11T17:06:00.002+01:00

Do you fear that an ounce of fat on your lips will turn into a pound of fat on your hips?
Do you feel guilty if you eat something with fat in it?
Do you consciously buy fat free foods?
Despite all this, do you find it hard to lose weight?

A HEALTHY ADULT should be getting about 1/4 of their days calories from fat. Your body NEEDS FAT TO FUNCTION PROPERLY. It is a vital nutrient that supplies the body with essential fatty acids. These help transport and absorb the fat-soluble vitamins - A, D, E & K around the body.

Great sources of good fats are; oily fish, nuts & seeds, avocados, olives, sunflower and olive oil and vegetable oils.
Fat is digested more slowly than protein or carbohydrate, thus satisfying the body.
250 calories worth of 2 rice cakes topped with a 2tbsps of peanut butter will keep you satisfied for longer than 250 calories worth of plain rice cakes - THINK ABOUT IT!

If you are struggling to lose weight and relying on willpower to not eat fat, then give me a call. Together we can change your eating habits.

Happy eating!

Bev

STAY HEALTHY WITH HERBS

2010-09-29T13:32:00.002+01:00

Are you fed up with winter's sniffs and snizzles?
If so, why not boost your immunity with nature's herbs?
It's not too early to start - so read on..........
Native to North America, ECHINACEA is probably the best known immunity enhancing herb - with around 400 studies proving that it works!
Defences are also strenghtened by LIQUORICE ROOT and SIBERIAN GINSENG.
A lesser well known herb is the Peruvian CAT'S CLAW (so called because of it's clawlike stems). It is anti viral, anti inflammatory and anti oxidant -available in pill form or as a tincture that can be added to tea.
Other herbs to consider are BAYBERRY, FENUGREEK, HAWTHORN, RED CLOVER and GRAPEFRUIT SEED EXTRACT.
Me - I take one ODOURLESS GARLIC capsule a day to keep colds and vampires at bay!

I strongly recommend you to seek the advice of a reputable herbalist if you are considering taking herbal supplements to ensure they will work well for you.

Having said all that I'm off to the sun for a dose of Vitamin D!

Keep well,

Bev

BOOST YOUR IMMUNITY THIS WINTER

2010-09-17T14:56:00.002+01:00

Sadly the central heating has just gone on!
Summer is a distant memory and the Christmas decorations are in the shops!!
Diets high in saturated or hydrogenated fats (think cakes, biscuits, crisps, pastry products) supress immunity.
So if you are have a low resistance to viruses NOW IS THE TIME TO CHANGE YOUR EATING HABITS FOR YOUR HEALTH!
Nuts and seeds (containing essential unsaturated fats), together with plenty of fresh fruit and vegetables (packed with countless vitamins and minerals) are the foods to eat to boost your immunity - the best choices are carrots, beetroot, sweet potatoes, tomatoes, watermelon, oranges, and kiwi fruit.
Viral infections can often cause increased mucus production. Foods to avoid if this happens are meat, dairy products, eggs and anything you think you may be allergic to.
No nutrients work alone in the body, so if you think you need a supplement to your diet consider one that has high strength multivitamins and minerals.
More about immune boosting herbs in my next blog.

STAY HEALTHY THIS WINTER!

Bev

ARE YOU WHAT YOU EAT?

2010-09-09T12:08:00.003+01:00

How well do you eat?
Could you do better?
Try thinking about what you eat - what will it do for you?
Here are a few 'FOOD SWAPS' to get you started on your road to a healthier diet-
1. Potatoes for sweet potatoes - more nutrients and fewer calories.
2. Lettuce for dark green rocket, watercress or spinach - loaded with nutrients.
3. Brazil nuts (5 max) for crisps - to get your anti ageing selenium boost.
4. Porridge for breakfast cereals - the slow releasing energy will stop mid morning munchies.
5. Liquorice for sweets/chocolate - look for the preservative, additive and FAT FREE variety!

Happy Eating!

Bev

YO-YO DIETING COSTS THOUSANDS OF POUNDS!

2010-09-01T13:40:00.005+01:00

The summer holidays are over.
The next bank holiday is at Christmas!
Many people think now is the time to go on a diet.
My approach is FORGET DIETING!

A survey of slimmers carried out by Virgin Money revealed that it costs, on average, £148 to successfully shed Ilb of excess flab.
So the 2 stone you may need to lose will cost over £4,000!!!!

The way to lose weight once and for all - AND KEEP IT OFF - is to make sustainable changes to your every day eating. Then you will see changes to your shape, feel fitter, have improved health and be able to STAY THAT WAY.

You can change and I am here to help you.

Bev

WHY CAN'T I BUY AN APPLE?

2010-08-23T16:00:00.002+01:00

I have just had a very traditional seaside weekend!
The weather was typically British - drizzle and cloud, yet the beach huts were full of people brewing tea and sitting in deck chairs - ever optimistic!
So we walked along the prom, remembering childhood holidays of sandcastles and rockpool fishing.
Then it was lunch time.....and the only food available at the sea front was: fish and chips, burger and chips, hot dogs, crisps, ice cream, doughnuts, popcorn, candy floss, sweets and chocolate! I could not buy an apple - or any other fruit for that matter. The closest I could get was a banana milkshake!
Fortunately I had packed some dried fruit and nuts (good planning Bev), so we munched on those until we could find somewhere that sold something that vaguely resembled fresh food!

Is it any wonder that the British are getting bigger?

Have a happy day,

Bev

IS ORGANIC MORE NUTRITIOUS?

2010-08-13T14:46:00.003+01:00

Eating organically grown fruit and vegetables will greatly reduce your exposure to chemicals, but the question is, are they more nutrtitious?
A 2009 report commissioned by the UK Food Standards Agency found that organic and "conventional" produce was more or less the same nutritionally.
An organic carrot may be free of contaminents but it is unlikely to provide you with more vitamins and minerals than a non organic carrot.
However you can help the environment. Fewer chemicals used in growing organic food results in less pollutants in rivers and streams.
From a nutrition point of view it does not matter which you eat, but, be aware that certain produce are heavily treated with pesticides, such as apples, strawberries, blueberries, cherries, potatoes, celery and spinach.
If you are considering buying some organic foods, you would do well to choose these.
Whatever you decide remember to EAT YOUR 5 A DAY!

Bev

BAN THE BLACKENED BANGERS!

2010-08-05T15:10:00.002+01:00

It's summer - really!
Time for the great British barbecue - between the showers!
However you may wish to think twice before you serve up charcoal coated food.

A survey recently published by the University of Texas followed 1,700 people over the past 12 years, who had diets that included blackened meats.
The findings were that people who ate well done meats were twice as likely to develop bladder cancer as those who ate rare meats, which were less blackened.
The risk was highest for those who ate red meats.

To minimise the risks of these cancer causing chemicals there are a few things you can do:
1. Invest in a gas barbecue
2. Cook the meat under the grill or in the oven first, so there is less time over the charcoal
3. Barbecue vegetables as they do not form toxic chemicals
4. Trim the fat off the meat
5. Marinate meats to lessen blackening
6. Don't overcook
7. Flip food often
8. Prevent flare ups

Happy Barbecuing !

Bev

HOW LONG CAN YOU STAY ON A DIET?

2010-07-28T15:36:00.003+01:00

I read with interest in the national press this week that women last on average JUST 19 DAYS on a diet, before they are back to their normal way of eating, with chocolate, crisps and wine the main culprits!

A typical woman will diet 3 times a year, and this will cost her around £160 each time, on slimming clubs, slimming products, magazines, gyms and exercise clothes.
After each attempt, a staggering 97% of women will regain the weight lost - and usually more!

Instead of relying on willpower for a restricted diet it is better to follow a more realistic routine comprising of healthy eating and regular exercise.

THE PERSONAL NUTRITIONIST can show you how to introduce long term lifestyle changes which have lasting benefits.

Why not SAY GOODBYE TO YO-YO DIETING, and make this the time you SUCCEED?

Bev

I'VE GONE GREEN - CYCLING!

2010-07-19T14:32:00.002+01:00

After some overindulging for my wedding anniversary and birthday I have gained a few pounds - yes, I'm human!
So my ever considerate husband bought me a bike.
I'm also doing my bit for the environment now, and while the weather is good it's a fantastic way to get some outdoor exercise. Just one hour moderate cycling burns approx 300 calories, so Ive been out every day so far!
Riding for at least 20 minutes a day will mean increased fitness levels and of course the fitter you get, the faster you can go, thus increasing the energy you expend. Ride fast, breathe hard and lose the weight!
I've found a few hills to ride up too, as this works different parts of the body, and gives an all round better workout. However riding down hills is the best bit!
Obviously eating a healthy balanced nutrtitious diet, whilst exercising regularly, will result in weight loss, toning of muscles and a higher level of fitness.
If you intend to cycle remember to take a bottle of water with you to stay hydrated, and if out for more than 2 hours take a banana for energy.

Bev

THE IMPORTANCE OF PLANNING

2010-07-08T14:43:00.000+01:00

I have a wedding anniversary and a birthday in the next week! WOOHOO!!
That means wining and dining.
All it needs is a little bit of planning to prevent any weight gain and still have what you want.
It's important NOT TO STARVE yourself all day if you are going out for a meal.
EAT SENSIBLY throughout the day. Stick to fresh fruit in the morning and a large plate of salad for lunch - avoiding salad cream and mayonnaise!
Have a snack late afternoon such as nuts and dried fruit. Or, if you can, make a juice, using 4 large carrots, 2 apples and 2 celery sticks. Add a little water too if you wish.
This will prevent you being so hungry when you get to the restaurant that you dive into the bread - fatal!
Consider having a starter or a dessert - not both. Or share.
Also, drink one glass of water for each alcoholic drink so you are not dehydrated.
Having said all that, DO NOT DEPRIVE YOURSELF. Have what you fancy, but go straight back to your healthy eating the next day.
The important thing is to ENJOY THE OCCASION..........and I will!!

Bev

SUMMER HOLIDAYS - BE PREPARED!

2010-07-01T12:01:00.000+01:00

Holidays are a time for relaxing and unwinding. Sadly we often gain weight because we are out of our normal routine, don't exercise enough and drink far too much! So unless you want to come home with excess baggage here are a few tips to follow........
Try to MAINTAIN YOUR CURRENT WEIGHT rather than lose any.
Take HEALTHY SNACKS for the journey, such as nuts and seeds, and dried fruit.
Keep BOTTLED WATER on hand, and drink throughout the day to stay hydrated.
If your hotel has a BUFFET, LIMIT YOURSELF TO ONE VISIT.
Have a STARTER OR A DESSERT, but not both.
If self catering make use of local FRESH FRUIT AND VEGETABLES - try something new.
Decide to have a few ALCOHOL FREE days - it's not compulsory to drink every day!
GET MOVING - swim, play with the children, try new watersports or simply walk along the sand.
But above all, HAVE A GREAT TIME!!

Bev

GO NUTTY

2010-06-22T13:52:00.000+01:00

Many 'dieters' opt out of eating nuts because of their high fat content, but the fats are monounsaturated (GOOD) fats, known to have heart protective benefits.
A palm sized portion is good to add to your daily diet.
But stay off the salty ones!
Eating just one ounce of ALMONDS gives you as much calcium as 5fl oz of milk, and calcium is important for healthy bones, teeth, muscles and nerves. It is also needed for the prevention of osteoporosis.
BRAZIL nuts are packed with selenium. This encourages the feel good factor, improves mental ability and discourages ageing.
WALNUTS are great for brainpower. They are high in omega-3 which aids memory and learning ability.
CASHEWS have a lower fat content than most other nuts, and are a good source of copper and magnesium - essential minerals for a healthy body.
And PECANS are loaded with over 19 vitamins and minerals, including vitamins A and E.

Make some healthy choices each day to improve your wellbeing.

Bev

2010-06-16T09:17:00.000+01:00

I've just been to Jersey for a few days and did cycle about 10 miles along the coast...brownie points there!
But oh the joys of indulging over a long weekend......the problem is how to recover?
I find a few days of eating raw food is the perfect solution to getting your digestive system back on track and generally feeling great.
RAW FOOD is anything in its natural state. So fruit, vegetables, nuts, seeds are all wonderful - just don't cook them.
Try a GREEN SMOOTHIE for breakfast - you put 1 banana, 1 large peeled pear, a handful of blueberries, a handful of spinach leaves & a handful of curly kale in a blender with 1/4 pint of water & whizz till smooth. Fantastic mix of vitamins and minerals to start the day.
You can also make dips such as tomato salsa, guacamole, tahini and hummus to have with your meals.
However any HEALTHY CHANGES you can make to your diet are fantastic!

Bev

WORRIED ABOUT WRINKLES?

2010-06-08T15:31:00.000+01:00

Free radicals are organic molecules produced in the body. They are responsible for the signs of ageing, and also diseases such as diabetes, heart disease and some cancers.
Antioxidants occur naturally in certain foods, and they reduce the damage done to body cells by the free radicals.
BERRIES are a great source of antioxidants, particularly BLUEBERRIES, which contain anthocyanins - substances that have been proven to strengthen collagen in the skin, and help prevent it from sagging.
GREEN TEA has antibacterial properties, and is fantastic for skin because it contains polyphenols. These help prevent puffy eyes and soothe areas of red skin.
ACAI BERRIES have an amazing high amount of anti ageing antioxidants, but they cannot be bought fresh in the UK, so many people buy them freeze dried, as juices, or in supplement form.

But the best thing of all.......... DRINK WATER!

Bev

Bev

EAT BREAKFAST

2010-06-04T10:47:00.000+01:00

I went to Macclesfield Forest at 7.30 this morning, walked for 4 miles with my husband and we didn't see a soul. Sunny, birds singing, glorious day - GET OUT AND WALK - you'll feel great!

It's important to EAT BREAKFAST EVERY DAY because your body has not had any sustenance for many hours and it is in need of nutrients for energy. If you skip breakfast you are setting yourself up for a fall that can lead to fatigue and poor food choices later on.
So, my choice, was the freshly squeezed juice of 3 oranges before the walk (great for vitamin C, and to get your digestive system working).
Then after the walk a bowl of porridge and berries. The oats are slow releasing energy to keep you feeeling full until lunch time and preventing a dip in blood sugar levels, leading to the need to snack.

On a work day, if you are short of time, and really can't stand the thought of eating early on, have a glass of hot water and lemon to wake up your body. Then take some fresh fruit with you to eat as soon as you feel you can, to kick start your metabolism. A banana is perfect - it comes ready wrapped!

Enjoy your day,

Bev

Emotional Eating

2010-06-02T12:18:00.000+01:00

Do you eat chocolate when you are bored?
Binge on biscuits when you are stressed?
Or crave crisps to feel calmer?
Is your eating governed by your emotions?
EMOTIONAL EATERS EAT when they are NOT HUNGRY.

You need to CHANGE YOUR HABITS.
Instead of raiding the fridge - this will probably leave you feeling worse - find something else to do. Get absorbed in a good book, play a computer game, ring a friend for a chat, have a relaxing bath........and more importantly, CLEAR OUT THE JUNK.

If you have only healthy, fresh foods at home in your cupboards and fridge, then you cannot be tempted to eat the wrong things.

Need a helping hand to do this......then give me a call!

Bev

2010-05-27T10:22:00.000+01:00

Sorry for the delay in blogs - gremlins in the system and IT traumas!

Did you know that food can be a powerful tool in fighting and preventing many illnesses?

SUFFER FROM HAYFEVER? EAT YOURSELF BETTER!

The first step is to support your immune system well.
Eating fresh foods is essential to obtain all the vitamins and minerals required by the body.
VITAMIN A is important for mucus membranes, so also include eggs and oily fish.
VITAMIN C is a natural anti histamine and is useful for easing bronchial constriction.
SELENIUM may boost the immune sytem too - try eating brazil nuts, fish, liver and mushrooms.

Studies have shown that QUERCETIN may help alleviate hayfever symptoms too. This is a naturally occuring plant pigment which has anti inflammatory and anti histamine properties. Good sources are apples with the skin on, berries, red grapes, red onions, capers and black and green tea.

Having said all that , it's raining so no hay fever today! At least you can be well prepared.

Keep eating well and remember - DON'T DIET!

Bev

2010-04-21T09:48:00.000+01:00

Welcome to my website!

26 miles is a long way......my feet wouldn't talk to me for a few days after! I did the Shine Walk, raising money for Cancer Research with every step, and am the proud wearer of my medal! So now to think about the next challenge.....

Any one considering a new healthy way of eating should also be prepared to exercise. I'm not advocating a marathon for everyone, but brisk walking and swinging your arms will exercise nearly every muscle in your body. Just 20 minutes a day and you will feel the benefits. Exercise also reduces stress, as it aids the release of serotonin (an organic compound) in the body, which gives a natural high and lift in mood. Summer's on the way - get out and WALK!

I passionately believe that diets don't work. You have to make permanent, significant CHANGES to your every day eating. I will HELP and SUPPORT you as you go through these changes. I have been there, know the problems and will be there for you.

The Personal Nutritionist is committed to helping clients who are desperate to LOSE WEIGHT AND KEEP IT OFF.

I'm happy to answer any emails, or please give me a ring for more information.

Best wishes,

Bev

2010-04-07T14:33:00.000+01:00

I had a fantastic time in Chile, spending a week under canvas in the Atacama Desert, working 16 hours a day as a volunteer on the Atacama Crossing - a 150 mile foot race.
My next challenge is the 26 mile 'Shine' walk in Manchester on April 17th.

I am now back and very excited about my new business. My approach to losing weight and keeping it off is very simple: I passionately believe that diets don't work, because once you stop dieting and revert back to how you used to eat, you will gain the weight once more.
You have to make permanent significant CHANGES to your every day eating.
I believe you need SUPPORT each day whilst doing this.
Remember, I have done this I understand the problems and I can help you.

The Personal Nutritionist is committed to helping clients who are desperate to lose weight, and keep it off.

My tip for 'chocaholics' over Easter:
Break chocolate into squares and freeze. Then eat just a few squares: it takes time to eat frozen chocolate!

2010-04-07T14:15:00.000+01:00

Welcome to my website!

I'm always looking out for a challenge - check out www.racingtheplanet.com. I am currently somewhere in Chile, working as a volunteer on the Atacama Crossing. Hard work, self sufficiency, little sleep, camping out, no showers or loos - great smelly fun!! I'm back for business on March 20th but please feel free to email me any time and I'll contact you on my return.

The Personal Nutrtionist is committed to helping clients who are desperate to lose weight, keep it off and want constant support whilst doing so.

I believe that while you continue to eat certatin foods you will find it very hard to lose, and subsequently, maintain a healthy weight. My principle is to clear out the junk, restock, and kick start your digestive system to create the basis for a new healthier body to function.

It's all about CHANGE so that you will automatically make healthy food choices - so what are you waiting for?!

Bev