Focus on Fats
Essential fats are crucial but cannot be made by the body so food sources and supplements – often ideally a mix of both – are how we maintain healthy levels. So what are considered essential fats?
Perimenopause – what the F is happening?
Finally it seems that it is becoming more acceptable for women (and men) to discuss the menopause and maybe more importantly that seemingly crazy time before your periods end forever (which can last up to 10 years) yep, Perimenopause.
It is a time that can be truly debilitating for some women and leave you wondering what the F is happening to you? Your boyfriend, husband, partner could also be wondering the same so its not a bad idea to try and understand a little bit about what is actually happening to the body in perimenopause, the symptoms (weird and frankly not wonderful) and what you can do about it to give yourself a fighting chance of feeling like the best version of you.
Replacing exercise with movement
A good starting point is to try and reframe the negative thinking about exercise and set aside any of the ‘should’ statements you tell yourself about it. Replacing exercise with the concept of movement might help. Just as there so many varieties of fruit and vegetables that we are bound to find at least one that we like, there are also loads of activities that get the body moving and aren’t typically considered ‘exercise’ in the sense we usually think of it.
When lifestyle changes are needed what really determines your ability or willingness to change?
It is likely that we have all, at some point, experienced the feeling that something needs to change in our lives. In some cases we may have been told that we need to change because something is threatening our health, career, relationship on some level. We know, intrinsically, that without addressing the concerns, making some changes our physical and emotional wellbeing will suffer and possibly that of the people closest to us.
Yet we still don’t make the changes. Why?
Working from Home – Tips for eating for maximum productivity
In so many ways the world of work has blurred with the world of home across the last 12 months. It also looks set to stay that way as more and more businesses consider what the future looks like in terms of a return to the office. For many of us, when work and home are the same place, the kitchen can be way too close for comfort. Boredom and procrastination in the working day can have us heading for food as a distraction and in some cases we find ourselves working longer hours and forgetting to eat at all or eating things that mess up our energy levels. As a Legal Consultant and Nutrition & Lifestyle Coach my work is frequently carried out from home so I understand the pressures that come with work invading the home space.
It is likely that there won’t be a full return to offices etc for some time, if at all, so whilst we’re working from the couch, kitchen, garden shed or sunlounger if we’re lucky, here are some strategies to have you eating for a successful workday.
The Bumpy Road to Weightloss
Long term success with any weight loss programme can sometimes feel like a bumpy and uneven path. There are lots of obstacles, some of which are perceived, that might keep you from achieving a sustainable healthy weight. Initially, learning to identify your personal potential roadblocks and confront your most challenging temptations is an important part of being successful in weight loss.
It is always possible to make small gradual adaptations to daily routines to bring things back to where you want them to be and often the smaller more consistent changes lead to much greater long term sustainable results.
Understanding your appetite – Decode Hunger
Overall your body is perfectly designed to control hunger levels and it is right to trust that but It can also be useful to tune in to whether you are experiencing physical hunger in its genuine form or whether you could be eating in response to emotional hunger.
The 5 Cs of Resilience through Food
Connect – Stay connected with your body and its physical responses to the food you are eating. You will almost certainly notice when you are eating with awareness, that particular foods either diminish you or enliven you. Do certain foods create an energy slump, brain fog, stomach discomfort, headaches?
Foods to put the Spring in your step
As we shake off Winter and look forward to getting out for walks in the Spring sunshine and fresh air, our bodies start to waken, like nature. It is a prime time to start focusing on foods to enliven and refresh the body and mind. You may even feel a natural shift and desire towards foods and drinks that feel light, fresh and nutrient dense as the season starts its renewal. There are lots of tasty foods in season that are easy to incorporate into everyday meals.
Pregnancy friendly superfoods – Nutritional Bang for your Buck
What does it really mean to eat healthily during pregnancy and which foods can really offer you nutrient dense and efficient energy hits in a uncomplicated way? When you’re gaining weight too quickly or not quickly enough or feeling nauseous and constantly tired, it is important to ensure that you are taking in specific vitamin and mineral sources to support both you and your baby.
Let’s face it, healthy eating can be complicated at any time let alone when you’re pregnant.
The psychology of eating and taking control of weight gain
Have you ever found yourself reaching for certain food as if on autopilot and then finding that momentarily your mood has lifted and you feel happy only to find that it soon crashes again, leaving you with feelings of guilt, sadness or even self- loathing?
There are many reasons why we might use food as a coping mechanism for handling stress or other negative emotions. Our food should make us feel good, it should nourish us and aid our immunity but patterns of eating too little, too much or in ways that are excessive or restrictive can result in increased feelings of negativity.
Can what I eat really help to cope with anxiety?
At the beginning of the first lockdown there was some evidence to suggest that anxiety levels dropped slightly and as people focused on adapting to the situation and creating some new routines, wellness bounced back. Sadly as the pandemic continues and we are living through our third lockdown in the UK, anxiety is on the rise again.
Most of us are aware that there are basic things we need in order to feel well and elevate our mood on a daily basis. Things like sleeping well, exercise, feeling a sense of purpose with our work, social contact but also time for some personal space and reflection. What might not be as obvious is the connection between our diet, energy levels and our general mood.
Living with intent and setting intentions
A former boss once told me that goals are all well and good but it is important to remember to enjoy the journey.
The point is that if we are so focused on the ultimate goal lots of things can fall by the wayside in the singular pursuit of those goals. Relationships, friendships, pleasure, fun just for the sake of fun, learning, exploring, relaxing, reflecting, observing what’s around us. It can all past by in a blur when we live on autopilot in the pursuit of a goal.
Employee engagement and the impact on Wellness Programmes
Encouraging the workforce to take responsibility for their health on a personal, social and environmental level is key to creating a wider and more impactful result from Wellness Programmes launched within corporate organisations. This is where a Health or Wellness Coach can make a significant difference to employee wellbeing.
What counts as your 5 a day, how to meet it and a bit more
The recommendation from the World Health Organisation for the UK and many countries worldwide is that we should eat at least 5 portions of fruit and vegetables per day. Have you ever stopped to look at your daily food intake or ever really thought about whether you have actually eaten your 5 a day?
Remote working for lawyers – How to maintain confidence, clarity and connection
As a lawyer myself (and a qualified Nutrition & Lifestyle Coach) I’m only too aware of the challenges of working remotely and trying to balance your health with all the other competing objectives.
Energy Levels during lockdown – The crashing reality of Isolation Fatigue
If like me, you’ve experienced varying energy levels throughout lockdown, had days where you just cannot understand why you feel so stagnant, stuck, demotivated and basically knackered, you might feel reassured to know that this is a common experience.
Eating habits & body image during lockdown
The coronavirus pandemic has changed our lives exponentially, creating stress all around. This can impact our bodies in so many ways, and eating habits is just one of those.
Supporting your immune system during and after Covid-19 outbreak
Whilst there are plenty of things outside our control right now, there are things we can do to support and respect our bodies.
In pursuit of happiness – Destination Addiction
Ever recognise that feeling, “I’ll be happy when I lose 10kg, fit into those skinny jeans, get a new car, buy a bigger house, get my partner to listen to me more’?