My Top tips for sticking to your goals this weekend and every weekend!

The weekend is upon us again!

This week has just flown by!

You’ve done so well following your healthy eating regime and worked out 3 x already!

You’re feeling great!

It’s Friday night you say…time to put your feet up, stick on the TV and open up that bottle of red wine you just bought on the way home from work, but it’s ok, you have this completely under control, you’re just going to have one small glass and that will be it! No worries she says…..

3 glasses later, head feeling slightly fuzzy you go upstairs to bed.

It’s Saturday morning, time to get out of bed you suppose… hang on what time is it?! 11?!

There’s no point having breakfast now, I might as well wait until lunch, I’m meeting Sarah at half 12. You meet Sarah in town and decide to grab a coffee (it’s a pick me-up, right?) and a sandwich, oh and a choc chip muffin (for all the hard work you’ve put in this week), it’s only a little something you say…it won’t hurt…. And that is how the rest of your weekend goes! Sound familiar?

In actual fact, if you jump off the bandwagon every weekend for a month that is 8 days of fat loss that you have missed out on, that’s an average of 2-3 lbs, if not more, that you could have lost that month!

Now, I’m not meaning that you can’t enjoy a small cheat at the weekend but you need to keep your goals at the forefront of your mind when making food and drink choices at the weekend!

So to help you along the way, here are some of my top tips to keep you heading in the right direction on the weekends!

• Eat a protein based breakfast: We all know eating protein at breakfast will fill us up and prevent us from craving that sugar ridden snack only an hour later, so why change at the weekend? If you want that English breakfast just opt for the healthier version! Scrambled egg, grilled tomatoes and mushrooms. Add some garlic and pepper for more flavour.

•  Write down your goal/s on a post-it: Stick your post-it in your purse or on the shopping list so that when you go to look there, it will remind you not to order that milky latte or that bottle of wine!

• Do a workout: get out in the garden and do a 20- 30 minute circuit based on what we do at camp. Not only will you feel GREAT but you will want to eat well afterwards too! Why waste that hard work you’ve just done?

• Take the kids to the park: Get the kids out and have a kick about on the grass or push them on the swings. Not only will YOU benefit from the extra movement but so will your kids!

•  Eat your dinner before you put that DVD on: If you don’t eat dinner beforehand, chances are you will eat it whilst you’re watching the film and won’t savour it, and therefore won’t feel full or worse, the snacks will come out. You know what I mean! The 2 crisps that become a bowl and before you know it becomes a whole bag! Also make sure you sip on water or a fruity tea!

•  If you’re going to have a starter, go for something salad based: By having salad for a starter, not only are you reducing the calories but it will encourage you to pick the right choice for your main too!

Enjoy the rest of your weekend ladies! And stay on track, which I’m sure you all do fantastically anyway! X

Jen ;0)

Jen is a Reps Level 3 personal Trainer

I believe regular training and good nutrition can only bring SUCCESS! The small changes that you make to your lifestyle make a big difference to your health and wellbeing but it all begins with having the WILL to do it!

My fitness career began a few years ago when I realised not only how important my health was in my teens but how important it would be for the future. I completed my Personal Training diploma through Premier International and from there went onto work for David Lloyd, where I picked up further qualifications in Pre& Post Natal, kettlebells and suspension training to name but a few.

I have trained and supported a large number of female clients all of whom have had individual goals and needs, including personal goals such as running distances, weigh loss, strength and rehabilitation.

I am motivated by seeing you achieve your results and will help you as much as I can to get you there!

The post Top tips for sticking to your fat loss goals this weekend! appeared first on Personal Trainer Leatherhead.

Always controversial and ahead of  the game (you never know what he’s going to come out with next – get my nervous laugh!) here is what he had had to say…….

The post Control your carbohydrate cravings – Paul mort interview! appeared first on Personal Trainer Leatherhead.

(Serves 2)

1 avocado

1/2 a small cucumber

2 sticks of celery

1 big handful of spinach

1/2 a banana

1tsp cinnamon

2tsp Lean Greens

Coconut Water

Ice

Blend all ingredients together, adding enough coconut water to reach the desired consistency.

Got your Lean Greens yet????

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Facebook has taken keeping up with the jones to a whole new level, now we have a daily drip feed of what everyone else is doing, where they are going on holidays and how well their children are doing to compare ourselves too.

Medicine has evolved to such a level that we are now highly likely to survive childbirth and live to such an age that the world is running out of resources to deal with the growing population.

The average household income has risen but so has the average debt, it has never been easier to have what you want, whether you can afford it or not!

And all of this ease and convenience is making us stressed, ill and fat!

During times of stress your body releases the hormone Cortisol.

The more stressed your body becomes for whatever reason (physically or emotionally or indeed both as one will so often lead to the other!) the higher cortisol goes.

It is your flight or fight hormone, kicking in when you are in a life or death situation. Preparing your body to fight or get the hell out of there, by shutting down non essential functions such as reproduction and digestion so it can mobilise vital energy to save your life!

Cortisol is a powerful anti inflammatory, (hence the reason it is injected in to inflamed tendons in the treatment of tendonitis). The trouble is also suppresses the immune system leaving you at risk of infection, which then causes cortisol to rise again and so the cycle continues.

Short term, cortisol is very good, and essential if you want to wake up in the morning feeling rested and ready for action.

It follows what is known as the circadian rhythm, this ideally rises and falls with the light, starting to rise from the first light of dawn (approx. 3am) ready to wake you, it then continues to rise until it peaks at midday and then starts to fall as the light fades and the evening comes preparing you for rest, sleep and repair.

However, long term, persistent stress (poor diet, too little sleep, stressful relationships, financial worries, waiting at a red light when your late etc) and constantly elevated cortisol upsets this pattern and can lead to numerous health complications and weight gain!

Then the opposite happens, you don’t get peaks of cortisol in the morning to wake you up, instead its always high, meaning you wake up feeling like you haven’t slept all night and when the evening comes round again your cortisol levels are still high when they should be dropping leaving you feeling “tired & wired”

Your body doesn’t know that you are only stressed because you are running late to pick up child number 2 for his piano lesson in-between dropping child number 1 to their swimming gala (which you feel guilty about not staying for) and grabbing the groceries for the dinner guests (you wish you hadn’t invited) before dropping your husbands suit at the cleaners and finishing the report for your boss (the cow!) – your body thinks you could be about to die and are under threat of being eaten by a lion and may need to run for your life at any moment (which is probably less stressful than dealing with the average 20^th Century females schedule!)

Lack of sleep, caffeine, dieting, infection, inflammation, even watching the news and unpleasant scenes on the television all contribute to raised cortisol levels.

When your cortisol levels are high the body does not give attention to non essential functions hence the reason stress can upset your menstrual cycle, cause havoc during the menopause, lower your immunity and lead to digestion problems.

Not only that but elevated cortisol means fat storage.

When this hormone is persistently high, we end up storing fat around the stomach area, around the vital organs putting us at risk not only of unsightly muffin tops but serious health implications and life threatening diseases.

Produced by the adrenal glands, to manage occasional stress, when cortisol is elevated over long periods of time the adrenals become fatigued and can struggle to work effectively if at all.

This can become a real problem during the menopause when the adrenals take over the production of estrogen (meaning extra stress) causing exasperated menopausal symptoms – especially the hot flashes.

The feeling of unbearable inner rising heat coming over you, often after a stressful event ie anything that’s an emotional or physical stress on the body, this could be as simple as running late or drinking a hot drink.

Different to night sweats (which are usually due to lack of estrogen) hot flashes are caused by unhealthy adrenal glands not being able to cope with the extra stress.

So ladies if you want to lose that tummy, sleep better at night, have a symptom free menopause and time of the month then its time to decrease the stress on your adrenals and slow down!

And if you thinking “I can’t possibly slow down” and the sheer thought of it is making you feel anxious then I am talking to YOU!

If you would like a copy of our exclusive BABEs Chill Out and Slim Down Action plan then just add you details at the link below and we will send you a copy straight away!

Subscribe to our newsletter

The post Manage Your Stress and Lose Weight appeared first on Personal Trainer Leatherhead.

So here for you is my contribution and the areas that make up the pillars of our fat burning, results driven FeelFab Formula ….

The 3 key areas that need attention when it comes to fat loss are your endocrine system (your hormones) your liver and your mind.

Firstly balance your hormones –your master controls, having this delicate system balanced is key for fat loss.

Ensure that your insulin is low and your blood sugar stable by avoiding highly processed and refined carbohydrates – high levels of insulin means your body is in fat storage mode.

Keep your cravings under control and fat storage low by keeping your stress hormones balanced. Getting to sleep by 10.30 at least 5 nights a week with TV and all electrical gizmos OFF in the room you sleep in will help you do that.

Balance your hunger hormone Leptin and give your liver a break by giving up the snacks.

Keep growth hormone (known as the youth hormone) high by adding resistance training to your workouts.

Keep estrogen levels low by avoiding xenoestrogens (chemical that mimic estrogen in the body) found in plastics, non organic meats and cosmetics.

Next cleanse your Liver, this busy organ processes the nutrients from food and removes toxins from the body. If it is over stressed it is unable rid the body of toxins meaning extra fat storage.

Eliminate simple sugars, wheat, dairy, alcohol and caffeine to give your liver a chance to remove the toxins stored in your fat cells. Replace these with filtered water and natural whole foods.
Don’t eat fake foods – if your great great granny wouldn’t know what it was don’t eat it and choose organic where possible.
Don’t overeat and make what you eat count. Ensure you eat less food of higher quality rather than large portions of low quality.

As you introduce the eliminated foods back in to the diet look at them as treats and have them on occasions rather than relying on a retox – detox cycle! Eat “clean” at least 90% of the time.

Finally get your mind in the right place.

Have a plan, a long term one, access and reward your progress at regular intervals.
Planning is key to staying on track, without a plan it is easy to let your goal fall by the wayside. However, if you do fall off the wagon, smile, grab your plan and get back on with it, make sure you do something towards it everyday – even if its just something small!

Have a mantra, to help you keep your eye on the prize, you could have something like size X by Easter or I’d rather be slim than eat that.

Use these frequently to make your goals come alive, the more you repeat them the more they will become engrained in your subconscious and the easier they will be to recall when temptation threatens you in to reverting to your old ways.

But most of all prepare to play the long game, extreme calorie restriction and faddy diets are the devil in disguise.
Balancing hormones and optimizing liver function can take time but stick to these simple rules and you will be feeling and looking amazing all year round.

Good luck x

If you would like to find out more about our proven FeelFab Formula then join us at our Truth about Female Fat Loss Seminar at the Dorking Sports Centre on 13th March for more details and to book your place go to http://surreybootcamps.com/truth-about-female-fat-loss-seminar/

The post My 3 Never Fail Fat Busting Tips appeared first on Personal Trainer Leatherhead.

I’ve lost something I need and want and I’ve gained something I don’t need and I don’t want!

No this is not a riddle, the menopause has hit!

No gentle easing into it I’ve passed the starter ( or peri menopause) and gone straight for the main course!

So Kim will be pleased I’m cutting back. I’m even considering missing out on dessert ( post menopause)

So what have I lost?

More than I thought.

I’ve lost some of my confidence, my ability to control my temperature, my temper ( quicker than usual) but above all my memory!

I can’t believe how much I can forget and how quickly.

I reckon I deserve some sort of certificate to remind me about how good I am at forgetting. Just to give you an example, I have given up chocolate till Christmas ( simply to prove I can) I was queuing in Jimmy Spices (the new healthy one Kim) I turned to my friend in the queue behind me and asked her to remind me I was not eating chocolate, with that I turned back picked up a marshmallow on a stick and plunged it into the chocolate fountain!

All was not lost, I realised what I had done before it disappeared into my mouth.

Phew how would I have explained that, had anyone seen me.

What have I gained to balance out these losses?

Hot flushes, which are a joy, they creep up on you when you least expect them turning your face a delicate shade of red and if you are lucky you can even break out in a sweat,making it appear you have just run a marathon or worked out really hard at bootcamp.

They stay just long enough for you to strip off as much clothing as is decently possible, depending on where you are and then disappear so fast you are left shivering because you are so cold.

As if that’s not enough I have also gained anxiety, who knew there was so much to worry about.

Am I good enough (for what I’m not sure) am I capable of doing this (I know I’ve done it for years, but can I do it now?) am I worrying about everything I should be?

These are just a few of the losses and gains you can look forward to with the menopause, apparently there are approx 35 commonly recognised symptoms of the menopause.

They are not compulsory but a bit like the old pick and mix some you get, some you don’t, everyone’s experience is unique.

However you do have some say in how you experience ‘the change’,a lot of  what you experience is your attitude about what is happening.

There is some research out suggesting that hypnotherapy can help with some of the symptoms like anxiety and hot flushes, as Kim has already said, diet and nutrition can help, also exercise.

So don’t just accept changes that happen look into what you can do to choose ‘the Change’ that you want.

You have more say than you think.

To end on a good note apparently after the menopause your mind returns to how it was when you were thirty. Problem is I can’t remember how it was when I was thirty!

Be positive

Sue Ford

Sue is an

Sue Ford C.Hyp, D.Hyp, CNLP is a BABE and a member of the National Council for Hypnotherapy (NCH) with clinics at FineFettle in Bookham Surrey. 

She has a blog some of you may be interested in follow @henopause on twitter or Hen O’Pause on Facebook 

If anyone is interested in exploring hypnotherapy or NLP you can book a free 15 min chat with Sue at Fine Fettle, plus theres a 10% discount for Babes on the Run.

The post Choose the change you want… appeared first on Personal Trainer Leatherhead.

“I am desperate get try to get my son to eat vegetables but he just sticks to his chicken nuggets and baked beans, what can I do? If I don’t give in he won’t eat!”

Getting your kids to eat a healthy balanced diet can be really frustrating and lead to miserable meal times and unhealthy overweight children who the harder you try the more they resist.

I think the key here is to aim to win the war and accept that you are likely to lose a few of the battles along the way.

The best way to ensure that our children stay healthy, slim and don’t spend the rest of their lives worrying about their weight or health is by educating them now and accepting somedays it will go well some days it won’t.

What you are working towards is having them make the right choices as they become teenagers and young adults – you don’t have to be super strict you just need to ensure that 80% of the time they are eating healthy, nutritious REAL food!!

So how do you take a veggie hater into a veggie lover, here are a few of my tried and tested methods……

Take it slow suddenly serving up plates of spinach and Brussel sprouts whilst eliminating all goodies from the house will probably cause up roar, mutiny and most likely failure unless you really do have a iron will!

Instead try introducing new foods in small portions before taking away others and don’t give up.

The chances are the first time you offer a new food it will be ignored or meet with disgust, say nothing, make no comment, except maybe something like “really you don’t like it? I’m surprised, its one of my favorites”

Invite them to try it, don’t insist but make sure you put a small portion on the plate again next time you are having it.

Expect that it will take several attempts before they try the food so be patient.

Remember that children learn from their parents so leading by example and eating healthily yourself is vital.

Eating together is a must, if it can’t be everyday then have set nights each week when you do. Even on the days you don’t all eat together then try and get your children to eat at a table without the TV/playstation/Ipad/laptop, and sit with them if you possibly can.

Mealtimes are an ideal time to discuss your children’s favorite foods, which ones they like and why. Which new ones they are open to trying and if they are choices that will make them healthier.

Also discussing the advantages of being healthy, increased sporting ability, clearer skin, healthy weight etc.

(If your child is overweight avoid putting them down or embarrassing them. If you want them to lose a few pounds your best bet is to help them feel comfortable in their body and confident in themselves, then helping them decide to make the right choices)

Don’t make big announcements, family meetings or big sweeping statements are likely to get you ignored!

Instead start conversations with your children, ask them if they think a food is healthy. Relating it to their interests is better than just saying if it is good or bad.

“Do you think eating an apple will make you run better?”

“What do you think (insert favorite character or sporting hero) has for his breakfast?”

“Do you think eating to many chicken nuggets will ****

As the parent you are in control of what is bought in your weekly shop, so the buck stops with you. Now is the time for action!

Limit the amount of sweets, chocolate, fizzy drinks and processed foods you buy. Remember take it slow, just buying a few less sweets and a bit more fruit to start with.

Have healthy snacks available and offer before you’re asked.

Cut up apple spread with cashew nut butter is a tasty after school snack for example, or spread some oatcakes with butter and marmite or feta cheese with olives and olive oil, or cherry tomatoes and avocado kebabs.

Try to avoid too much dried fruit as it is high in sugar and will stick to their teeth, having said that they are still a better choice than a bag of Haribo!

Let them play with their food! One of my favorite memories is my children making fruit kebabs! Some of the kebabs were rather sparce, they ate as much as they made, it was a sticky, messy state of affairs!

But they loved it and its so much more fun to eat something you have made.

Pick your own farms are a great day out and brilliant for teaching the children what’s what, as well as letting them see where foods come from (not in plastic bags or tins on the supermarket shelves) then when you get home get them to help clean and prepare them.

Having them help in the kitchen can be a daunting thought but set aside time and let them get involved in making REAL food, even if itis just cakes to start with, a home made cake will be far better than a shop bought one full of trans fats, preservatives and additives.

Take them shopping with you and let them choose some of the family meals. I recently gave my 13 year old a £20 budget to spend as part of my weekly shop, it wasn’t perfect but it wasn’t too bad either.

If your children are younger they can choose fruits and vegetables that they would like to try, getting them to help you pick out items during the shop so they get to know the names of all the good foods.

Always be aware of using food to bride, reward or punish.

Try to treat food as food, without attaching too much emotion to it.

As something to feed and nourish you rather than to be given in times of stress or celebration or taken away as a punishment. It is these anchors from childhood that are so often the route of over or under eating in our adult lives.

Yet don’t deny them or you lives pleasures, an ice cream on a summers day, a biscuit after swimming or hot chocolate after a winters walk are one of lives many joys, just try and get the same enthusiasm for a bowl of strawberries or a juicy Satsuma.

Bon appetit !!!

The post Sneaky tips to get your kids eating healthy appeared first on Personal Trainer Leatherhead.

Hot flushes, erratic mood swings, fluctuating hormones and weight gain are just some of the symptoms of menopause, the time of life that many women dread!

One way of ensuring that this wonderful change in a woman’s life passes you relatively unscathed is to eat right and support your body and hormones as it goes through these amazing changes.

Getting your nutrition right can make a huge difference, and if you are not exposed to too many xenoestrogens and toxins can probably help irradiate or lessen many common menopausal symptoms.

After all your hormones are made from food components so if you are feeding your bodies the right kind of foods your hormones will have a most stable and balance environment in which to work their magic!

Hormonal fluctuation and mood swings are made worse by changes in blood sugar so keeping your levels stable is key.

Look for foods that have a low glycemic index or low glycemic load. Many of the starchy foods we eat a lot of, including most bread, most breakfast cereals, and baked potatoes foods produce the highest glycemic response.

Choose Low glycemic foods such as beans, barley, oats, and some wholegrain rice.

But don’t be tempted to eliminate all carbohydrate or follow very low carbohydrate diets as these can affect your mood and leave you feeling low, just ensure that the majority of your carbohydrate intake is from fruits and vegetable’s.

Fill up on vegetables, particularly cruciferous veg such as broccoli, cauliflower, sprouts as these help detoxify the liver which as a vital pathway for your hormones you want working optimally.

Aim to get 10 portions of fruit and veg a day! (5 a day is so last year!)

Lower levels of estrogen are one of the main causes of your symptoms so adding phytoestrogens to your diet will help.

These plant based foods have an estrogenic like effect on the body and can help prevent osteoporosis and relieve symptoms.

Go for legumes, soya beans, chickpeas, lentils, flaxseeds, sesame and sunflower seeds, rice, oats, broccoli, carrots, and sprouted beans (mung and alfalfa)

During menopause the body loses its natural lubrication as estrogen levels decline, this can affect the joints and lead to uncomfortable vaginal dryness.

To combat this you can increase your intake of anti inflammatory omega fats by including foods such as

Dark green leafy veggies and avocados

Oily fish especially herring, mackerel, pilchards, sardines, tuna, wild salmon. Nuts & seeds (all bar peanuts), including brazil nuts, walnuts, macadamia nuts, almonds, flaxseeds, hemp seeds, pumpkin seeds, sunflower seeds,

Extra virgin olive oil, avocado and coconut oil

My absolute favourite fat has to be coconut oil, which boasts extensive health benefits including increased metabolism, energy, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion, bone strength and more….

It is the perfect cooking oil that works great at high temperatures.

We tell every BABE to get some in their store cupboard !!!

Taking a good omega 3 supplement can be very beneficial and can help with other factors such as positive moods and increased metabolism. (If you are a BABE ask us about Eskimo-3 from Nutri)

Most women don’t eat enough protein, try adding a portion to your meals, it doesn’t all have to come from meat. Patrick Holford recommends two vegetable proteins (legumes, nuts & lentils) and 1 animal protein a day.

Protein contains amino acids important for building and repairing muscle it balances the blood sugar and having a portion at each meal will keep you feeling fuller for longer.

Aim to have a lean form of protein with every meal so fish, poultry, eggs, some red meats and game (a good rule of thumb here is the fewer legs the leaner the protein i.e., Fish and eggs are legless and the leanest forms, poultry is next (duck does tend to be fattier than other birds) and finally pork, beef and lamb which are higher in saturated fats.

Soya is a controversial one, soy’s high phytoestrogen content has made it a popular choice for women looking to reduce menopausal symptoms naturally, however there is a lot of conflicting research out there. I would advise that you most definitely steer clear of processed soya products that have risen from a whole industry keen to cash in on the positive research.

Items such as Soya milk, yoghurt, protein shakes, tofu, etc are best avoided but fermented soy products such as miso, Tempah, Natto, tamari/soy sauce, fermented tofu may help.

Staying hydrated is vital to help the transportation and communication of your hormones, so aim to drink you 8 glasses of water a day. Fruit and veg have a high water content so you will be getting a lot from there but adding more through drinking filtered water, herbal teas (try liquorice tea)

With out a doubt there are certain foods that exasperate menopausal symptoms and two of the biggest culprits are caffeine and alcohol.

Both increase hormonal fluctuation and can cause hot flushes.

If you are suffering from hot flashes during the day then eliminating hot drinks, especially caffeine can help. Try changing your daily ritual from coffee or tea to a large glass of filtered water and a slice of lemon or cucumber. Herbal teas are great and most taste just as nice cold as they do hot.

Withdrawing from caffeine will also reduce anxiety and insomnia.

If you really cannot completely cut that cuppa out make sure you keep your caffeine fix pre midday and choose an organic brand.

Coffee is highly sprayed with chemicals such as herbisides and pesticides designed for KILLING animals.

Being caffeine free will also increase calcium absorption which is more vital than ever now for bone health as your protective estrogen levels are dropping leaving you with less protection against bone mineral loss, hence the increased risk of osteoporosis during the menopause.

Alcohol upsets the blood sugar balance causing the same fluctuations as sugar (because that’s what alcohol is!)

As with caffeine, alcohol also inhibits the absorption of essential nutrients particularly magnesium, zinc and B vitamins, good levels of these are vital during this time.

Alcohol can also cause hot flushes as it dilates the blood vessels.

Sugar should be eliminated as much as possible as again it will unbalance your blood sugar, effect your moods and can lead to Candida, an excessive growth of yeast in the gut that feeds on sugar, leaving you feeling unwell and craving more sugar.

Artificial sweeteners have been shown to confuse the body, aggravating blood sugar fluctuations leading to hot flushes so if you are a fan of diet products or live on diet sodas and colas now is the time to liberate yourself and get rid of these false foods.

Keep away from processed foods as they have high levels of salt, additives, preservatives all of which will upset the balance of your hormones. Salt should be avoided as it will promote fluid retention (sore breasts) and can increase blood pressure

Watch out for bottled water, do not use or store water in plastic bottles. If you have to use plastic bottles try not to leave them in direct sunlight as there are high levels of xenoestrogens in tap and bottled water.

There are now so many man made oestrogens, known as xenoestrogens that enter the body through plastics, especially water bottles, birth control pills and poor-quality meat that confuse the body and have an extremely ill effect on the endocrine system.

Avoid nonorganic meat and diary – all meat including chicken, turkey, lamb, red meat and pork. These animals are feed fed that contains estrogen hormones which are held in the body then passed through to you on your dinner plate.

Try to opt for organic produce and avoid food packed in plastic.

I would advise giving dairy a miss, these days as the cows are kept in such unhealthy conditions most dairy products tend to be laced with the antibiotics that are fed to the animals to try and stop them getting sick, as well as synthetic hormones to fatten them up.

Almond, rice and coconut milk are perfect non dairy milk alternatives. Avoid soya milk.

There are much better, richer and more easily absorbed forms of calcium than milk.

Choose sardines, whitebait and soft fish bones, such as those in a tin of salmon. There are also good levels in pak choy, kale, broccoli, pulses, soya beans, almonds and sesame seeds.

So here’s a general guideline to eating your way to a happier more balanced menopause.

To keep the blood sugars stable choose a high fibre, whole food diet composed of foods with a low glycaemic index/load.

Limit starchy carbs to a few bites per meal.

In Foods

Organic fruits, veggies.

Organic (or at least free range ) lean meat

Fish especially the oily ones herring, mackerel, pilchards, sardines, tuna, wild salmon.

Eggs all types

Plenty of good fats, avocado, coconut oil, extra virgin olive oil, nuts and seeds.

Phytoestrogens chickpeas and lentils are easy to add to salads, stir fry’s, curries and soups.

Lots of water

Out Foods

Alcohol

Caffeine

Excess Sugar

Artificial sweeteners

Salt

Processed forms of Soya, milk, yoghurt as well as vegetarian alternatives such as quorn.

Additives

Non organic meats

Tap or cheap bottled water (Evian is the best)

More about diet and exercise later, but if your coming to Babes on the Run Bootcamp and following the “FeelFab Formula” you can rest assured, your already 80% of the way there!

If you want to get started on improving your body right now then you can grab yourself a space on our next 7 days of fat loss taster week  and see how being a BABE can change YOUR body for the better.

The post Eat your way to a calmer, easier menopause ….. appeared first on Personal Trainer Leatherhead.

Why?

This synthetic butter substitute contains trans fats (made when vegetable oil is chemically altered to increase a foods shelf life)

Margarine was marketed as a healthy alternative to butter due to the misconception that saturated fat (found in higher quantities in butter) was responsible for Coronary Heart Disease (CHD).

However, most experts now agree that it is trans fats found in foods such as margarine, cakes, sweets, gum, whipped cream, ice cream, and pastry to name but a few that contribute to CHD and that small amounts of saturated fats are ok.

No doubt many of you have seen the internet posts about how margarine is one molecule short of plastic, well to be honest I am not aware of the molecular structure of plastic or margarine for that matter but when you look at the ingredients of margarine you can see that there is nothing natural about it.

To give you an example lets compare the ingredients of a so a called healthy margarine verses against that of a standard butter

Bertolli olive oil spread

Ingredients : Mild Olive Oil composed of Refined Olive Oils and Virgin Olive Oils,Rapeseed Oil ,Water ,Whey (from Milk) ,Vegetable Oils ,Buttermilk ,Salt (1.1%) ,Emulsifier: Mono-and Di-glycerides of Fatty Acids ,Preservative: Potassium Sorbate ,Thickener (Sodium Alginate) ,Citric Acid ,Vitamin E ,Flavouring ,Vitamins A & D ,Colour: Carotenes

Tesco everyday value salted butter

Added ingredient: Salt (1.7%)

(I only choose this option to highlight the ingredients, unsalted butter which is what I would personally choose for my family, had no added ingredient!)

So instead of margarine I use butter, it tastes nicer and in small amounts it won’t hurt you or your children!

Low fat foods

Why?
Again these tend to be synthetic versions of the real thing, that are full of additives and nasty’s known to cause a host of health and behavior problems.

Marketed as a lower calorie, healthier alternative of the real thing to help you lose weight or keep your daily fat intake low these versions often contain more sugar.

A recent Which study found a Tesco low-fat yogurt has more calories per pot – 130 – compared with the Activia standard yoghurt, containing 123 calories. The Tesco yogurt also contained more sugar – 20.2g (equivalent to more than four teaspoons) per pot rather than 16.9g in the Activia version.

Another point to be made here is that sugar is the real enemy, not good fats.

We need fat, it is vital to our survival and if you eat the RIGHT FAT it won’t make you fat!

Required for concentration, brain function, mood, sleep, energy, weight management, healthy tissues, skin and hair – even digestion and nutrient absorption.

Your brain is around 60% fat, now think of those little brains trying to soak up all that information at school each day!

So if my kids are going to have yoghurt or desert its full fat all the way!

Breakfast cereals

 Why?

Because although marketed as a healthy start to the day most kids cereals are jam-packed full of sugar a few fortified vitamins and not much else!

Most breakfast cereals have sugar, artificial flavors, coloring, some fortified vitamins and little nutrition.

The fortified vitamins and minerals are just added to replace those lost during the manufacture and processing in the first place and can be supplied in better food choices, such as fruit and veg.

Oh and just for the record the iron they add, is actually iron! Yep – as in iron filings!

A 30gm serving of Kellogg’s Frosties contains 17gms of sugar (approx. 3 heaped teaspoons). About the same as a tube of smarties, now would you give your kids that for breakfast?

Sugar excites the brain and makes concentration extremely difficult especially for children, it causes the sugar in the blood to rise suddenly giving a burst of energy (or fidgeting when made to sit at a desk) followed by a slump leaving them/you feeling tired, moody, agitated and on the hunt for another fix.

More addictive than heroin a sugary start to the day is not a good start for anyone let alone your children.

I give my gang porridge, eggs, fruit with natural yoghurt or Weetabix as all of these will mean sugars are released slowly throughout the morning keeping them feeling full, alert and able to last until lunch time.

Sugar Free Drinks

Why?

If sugar is the enemy it would make perfect sense to opt for the sugar free versions right? Wrong!

Once again, marketed as the low calorie low sugar alternative perfect for diabetics and those watching their weight the sugar in these drinks is replaced with an artificial sweetener called aspartame.

Used in over 6000 foods and drinks as is the low calorie alternative to sugar aspartame has been linked to a long list of health problems including Cancer, Diabetes, Birth Defects, Epilepsy, Weight Gain (yes its true!)

Plus emotional disorders, depressions and ADHD.

The effects of Aspartame can cause a range of behavior problems in children making them irritable, anxious and restless – not really how you want your children behaving or feeling!

So what’s the alternative?

Well when it comes to fizzy drinks, juices and squashes I would avoid giving them whenever possible and always offer water first.

But on the occasions you want to treat the kids I would go for the full version avoid anything, sugar free, low cal, lite, zero or anything else.

Check labels aspartame is also referred to as E951, N-L-alpha-Aspartyl-L-phenylalanine 1-methyl ester?3-Amino-N-(alpha-carboxyphenethyl)succinamic acid N-methyl ester?APM?SC-18862?Canderel™?Equal™?NutraSweet™

So there you have it, 4 foods you won’t find in my cupboards. I am not saying I’m perfect and to be honest I don’t to be, it nice to let your children enjoy treats now and then, but those listed above make misleading health claims and are best avoided. We all want the best for our children and getting it right in the kitchen is a great place to start!

One of my passions is to help create a new generation of healthy, fit, happy and well-nourished children who are able to concentrate in school and give their very best. So if you know anyone who would benefit from this advice please share with your friends.

As part of my role as one of Jamie Olivers Food Revolution Ambassadors I want to get involved in educating other parents on children’s nutritional health by sharing what I have learnt from my research, learning and extensive reading on the subject of optimal health. I am not a nutritionist but a passionate health and fitness coach. If there are any subjects you would like covered or questions you would like answered please contact me via email at info@babesontherun.co.uk or via my facebook page at http://www.facebook.com/BabesOTR

The post 4 “Healthy” foods I would never feed my children appeared first on Personal Trainer Leatherhead.

When its cold outside there is noting better than piping hot soup to warm the cockles!

Here are five of my favorites…………

Kimbo’s anything goes veggie soup

This is the soup that is always on my stove in the winter! The whole family loves it and its great to dive into when you get the munchies or when the kids come home from school to bridge the gap until dinner.

It is packed full of goodness so is completely guilt free and a great way to get your daily dose of fruit and veg.

I don’t really think too much about what I put in this soup, its usually what’s left in the fridge, whats in season (therefore cheaper) or on offer at the grocers!
But it goes something a bit like this…….

1 large Onion

4 Cloves garlic

3 Carrots

½ head of caulflower

3 sticks celery

1 courgette

4 fresh tomatoes – skins removed (or a tin of chopped)

1 large dollop of green pesto

1 spoon of mixed herbs

Gluten free stock cube (Marigold Swiss Vegetable Bouillon Powder from Tesco’s is ideal)

Salt & pepper

Pint of water

then whatever other veggies are about or need using up.

Put it all in a pan and boil for 10-15 minutes – it smells delicious when its cooking
then blend to desired consistency

If I want to make it more hearty then I add some red lentils and have for my evening meal, the kids really like it too – its a great way of getting the veggies in them!

Warming curry, coconut n pumpkin soup

4 tablespoons coconut oil

1 large onion, chopped

1 clove garlic, minced

750ml vegetable stock or water

425g fresh pumpkin

1 teaspoon curry powder

½ teaspoon salt

¼ teaspoon ground coriander

¼ teaspoon crushed dried chilli flakes

250ml coconut milk

Heat the coconut oil in a deep pot over medium heat.

Stir in the onion and garlic and cook until the onion is translucent, about 5 minutes.

Mix the stock, pumpkin, curry powder, salt, coriander and chilli flakes.

Cook at a simmer and stir for about 10 minutes.

Cover and boil 15-20 minutes more, stirring occasionally.

Whisk in the coconut milk, and cook for another 5 minutes.

Blend the soup and reheat briefly over a medium heat before serving.

Pureed Brocoli Soup

Brocoli is great at detoxifying Estrogen the hormone linked  to weight gain!

3/4 cup chopped red onion

2 teaspoons extra virgin olive oil

1/4 teaspoon tarragon

4 cups broccoli florets

1 tablespoon flour

1 cup water, divided

2 cups chicken broth

1 teaspoon white wine vinegar

1/2 teaspoon ground black pepper

1 tablespoon shredded baby carrot

In saucepan, mix onion, oil, tarragon, broccoli, and salt to taste. Stir over medium heat about 3 minutes. In small bowl, whisk flour and 2 tablespoons water until smooth; set aside.

Add broth, vinegar, pepper, and remaining water to pan. Bring almost to a boil. Reduce heat and simmer about 10 minutes.

Puree soup in blender and return to pot. Whisk in flour mixture; stir over medium?high heat until slightly thickened. Sprinkle with carrot.

Sweet Potato, Carrot & Coriander Soup with Thai Rouille

This recipe is from a day the BABEs spent in Be’s Kitchen and makes a beautiful lunch or an impressive dinner party starter and its all good clean stuff straight from the Babes on the Run Feel Fab Formula!

Serves 4

Ingredients:

25g/ 1oz butter

1 onion, chopped

2 teaspoons ground coriander

400g/ 12 oz sweet potato, peeled & chopped

300g/12 oz carrots, peeled & chopped

850ml / 1 ½ pints chicken or vegetable stock

freshly ground black pepper

For the Rouille:

30g/ 1 oz whole almonds, blanched & skinned

1 tablespoon finely chopped garlic

1 teaspoon salt

2 teaspoons whole black peppercorns, lightly dry-roasted

2 tablespoons lemon or lime juice

3 tablespoons ground nut oil

1 handful of fresh coriander, including roots & stems, chopped

1. In a large pan, heat the butter.  Add the onion and cook for 5 minutes.  Stir in the  ground coriander, sweet potato and carrot and cook for 1 minute.  Add the stock and season with black pepper.  Bring to the boil and simmer for  20-30 minutes or until the vegetables are cooked.
2. Meanwhile, make the Rouille.  Place all the ingredients in a small food processor or blender and whizz until it forms a smooth paste.
3. Transfer the soup to a blender and whizz until smooth.  Check the seasoning, but do not add salt.
4. Ladle into four soup bowls and dollop a large spoonful of the rouille on the top.  Serve immediately.

Cannellini Bean Soup with Cavolo Nero & Virgin Olive Oil

This is another recipe from one of my top BABEs Be and is taken from Rose Gray of the iconic River Café in London, which she founded with Ruth Rogers.  Together, these ladies revolutionized Italian cooking in the UK

Ingredients:

225g/8oz cannellini beans, soaked overnight in cold water

2-3 cloves garlic, chopped

3 tablespoons olive oil

6 tablespoons chopped fresh flat leaf parsley

sea salt and freshly ground black pepper

20g/ ¾ oz butter

150ml/ ¼ pint stock

200g/7oz Cavolo Nero or Swiss Chard, washed and finely sliced

For the dressing:

Extra virgin olive oil

1. Drain the soaked beans and transfer to a large saucepan.  Cover with cold water, bring to the boil and simmer until tender.  Drain and reserve the liquid.
2. Heat the oil in a large saucepan and cook the garlic until softened but not coloured (20 minutes).  Add the parsley and beans and cook, stirring until the beans are well coated with the mixture.
3. Heat the butter and stock in a large pan, add the cavolo nero, cover with a lid and braise for about 8 minutes.
4. Meanwhile, put three-quarters of the beans in a food processor with 250ml/8 fl oz of their liquid, and briefly pulse (you do not want a puree).  Add more liquid if necessary, but it should be thick.  Return to the whole beans with the cavolo nero and stock and season with salt and pepper.
5. Serve in large soup bowls, drizzled with a generous amount of extra virgin olive oil

Thanks to Super BABE and fat loss chef Be Kassapian of Be in the Kitchen for the

Sweet Potato, Carrot & Coriander Soup with Thai Rouille & Cannellini Bean Soup with Cavolo Nero & Virgin Olive Oil recipes both I can say are totally delicious!

For more details of detox days and cookery demonstrations contact Be at Be Kassapian be@kassapian.com

The post 5 of my favourite winter fat burning soups appeared first on Personal Trainer Leatherhead.