Mason-Jar Salad Recipe

New recipe!! You might have seen mason jar salads on social media. They’re great – and not just because they look cool in a photo. It’s easy to make a couple of day’s-worth in one go, saving you time in the kitchen. 

It is a kind of upside-down way to make your salad but ensures the whole lot doesn’t go soggy by lunchtime. Simply empty it out onto a plate when you’re ready for it and the ingredients you put in first (the wetter ingredients) end up on the top, while the more delicate ingredients like the salad leaves end up on the bottom without being squashed.

 

Here’s how you make your own in simple steps: 

1. The dressing goes in first. This is really important as it guarantees the leaves don’t get soggy. Add enough so it can (eventually) coat all your ingredients.
2. Next pop in your robust veg like beetroot or fennel.
3. You can then add any softer veg like cucumber or green beans.
4. Don’t forget your healthy fats – put in some olives or avocado.
5. Add a layer of protein – tuna, chicken, egg, tofu – as well as any other things you’re using like cheese, nuts or seeds – those ingredients that you want to stay dry until just before you eat it.
6. The leafy greens go in last. That way they’re kept nice and dry and, when you turn the jar over and empty onto your plate, the leaves make the salad bed.
7. Enjoy!

Ways to Restore Body Confidence

How often do you look in the mirror and criticise the image reflecting back at you? Or look at a recent photo and inwardly cringe at your arms / legs / bum / tummy?

Chances are...this happens quite regularly.

But what do you think your friends or family would say if they looked at the same photo? Would they criticise, or would they be more likely to mention how much fun you looked like you were having? How great your hair/skin/clothes looked?

We can be our own worst enemies when it comes to negative self-talk. Having objectivity and focusing on the good points is something that many people just don’t do. I’ll bet you promise yourself that the next diet will be the one that works, that if you could only lose a stone life would be so much better...

The reality is that feeling good is not a number on the scales or a smaller dress size. It comes from within, and no amount of weight loss will change that. If working on turning your inner critic into your biggest cheerleader is something that you need help with, then read on. I’ve put together a series of exercises to restore your body confidence and help you feel fantastic every day.

How to learn to love your body

Throughout history, and across different cultures, body shape has always been a determiner of attractiveness and desirability and is often linked to wealth, health, and status.

The rise of social media has made it easier than ever to compare yourself unfavourably with others and lead you to aspire to a way of looking that is unrealistic and unattainable for the majority of people. No wonder you are so dissatisfied...

In 2020, the UK Government’s Women and Equalities Committee conducted a survey on body image and found that 61% of adults and 66% of children feel negatively or very negatively about their body image most of the time.

Women spoke of needing to feel thin and curvy, while men expressed a desire to be taller or more muscular. Children as young as 11 gave ‘images on social media’ as being the thing that influences them the most, perhaps not fully understanding that these are often photoshopped and edited.

Does this sound familiar?

Learning to accept your body just as it is

You may not love your body right now, but even if it is not your ideal, it is important to accept your body for how it is. Constant negative thoughts and criticism will not only make you feel worse, but also make you far more likely to rebel with ‘what difference will it make?’ thinking. If you wouldn’t say it to your friend, then don’t say it to yourself.

Positive reinforcement is much more effective - if you use kind words and praise when you think about your body, you are much more likely to succeed in your health goals.

So next time you catch yourself focusing on your ‘worst’ bits in the mirror, switch your view to the bits you like best instead: start redressing the balance.

What can you do to improve your body image?

Mirror work: Look at yourself in a mirror for a few minutes each day. Work up to accurately and honestly describing each part of your body - but using no negative words. Stop the exercise if this happens and return to it the next day. This is all about creating an acceptance of your body for how it is now.

Wear clothes you look and feel good in – store or throw away anything that doesn’t fit.

Don’t weigh yourself more than once a week (less if possible).

Avoid influences which continuously push the ‘ideal’ and encourage you to compare yourself. Look for healthy, inspirational social media feeds to follow instead.

Use positive self-talk and affirmations to reinforce and support yourself. You can be kind and honest to yourself - what would someone who loves you say to you? Be your own supporter and you are much more likely to succeed.

Start being your own superfan

It’s all too easy to focus on how you look, without giving any time or energy to other areas of your life. So, let’s take a minute to think about your other strengths – do people tell you you’re an amazing cook, a wonderful mum or a great colleague? Are you incredibly organised, the life of a party, or always there for your friends?

Everyone has their signature strengths, strengths that are a unique combination. Take a little time now to think about three things that you really like and admire about yourself.

• What three things do I like and admire about myself?
• What do I consider to be my greatest strengths or personal characteristics?
• What would a friend or family member tell me is the best thing about myself?
• What do I do well that other people might not even know about?

Whenever you hear your inner critic starting to whisper negative thoughts, focus on these three things (from the exercise above) instead. Rehearse them regularly and they will start to be part of the way you think about yourself.

Reminding yourself of what is great about you provides the right balance to support lasting change.

Would you like to know more? Contact me for my full guide with exercises to help you restore your body confidence. I’m here to help.

Butternut Spicy Stew

This is a great recipe for energy balance as it includes wonderful slow-release energy from the butternut squash and chickpeas. Coupled with the anti-inflammatory spices and zesty lemon, this is a fab Summer dish.

Ingredients - Serves 4 

400g can coconut milk

1 tsp vegetable bouillon (or veg stock cube)

1 tbsp curry powder

1 tbsp turmeric

½ tsp ground cardamom

2 tbsp fresh ginger, grated

400g tin chickpeas

400g can chopped tomatoes

1 butternut squash peeled and cubed (about 800g)

1 medium onion, chopped

2 tbsp olive oil

Pinch salt

2 tbsp lemon juice plus 1 tsp lemon zest

2 large spring onions, thinly sliced

2 tbsp plain live yoghurt

Method:

1. In a large saucepan mix together coconut milk, vegetable bouillon, curry powder, turmeric, cardamom, 1tbsp grated ginger.

2. Add chickpeas (and their liquor), tomatoes, butternut squash, and onion, and mix to combine.

3. Bring to the boil and simmer for about 20-30 mins.

4. Make lemon-onion drizzle: in a small bowl, whisk together olive oil, lemon juice and zest, spring onions, remaining grated ginger, and pinch salt.

5. Serve the stew with quinoa or half a baked sweet potato, plain yoghurt, and drizzle with lemon-onion drizzle.

6. Enjoy! 

My top tips for happy mealtimes 

(these aren’t just for children! Most of these tips are valid for you too)

1. The aim is for mealtimes to be relaxed and happy.
2. Eat around a table - not in front of the TV (as this can encourage overeating due to focusing on something else rather than what’s going into your mouth).
3. Avoid using threats, bribery, or force feeding. Don’t feel obliged to finish your plate.
4. Avoid rewarding your child by giving them attention for not eating. This will only reinforce the behaviour. It is hard not to be concerned but they will eat eventually.
5. Pair something enjoyable with mealtimes, e.g., reading a story, non-food related conversation, having music on in the background.
6. Try to have a regular routine for eating and mealtimes so that everyone gets into the habit of balancing their blood sugar well. Try and stick to three meal a day, with no snacks. When works for you for regular breakfast, lunch, and dinner? Make a plan and stick to it.
7. Encourage everyone to try new foods (make this a normal part of eating). If you have children, from pre-1 year old if possible as it gets harder after this. Modelling: let your children copy you enjoying your food and trying different things. Think about adding new fruits and veg to your trolley with your weekly shop. Have a go of a fish recipe that you’ve not tried before. Push yourself out of your comfort zone!
8. Find non-food rewards – this is a key! Make a list of what’s relevant to you, and when you feel you deserve a treat think about what you can pick from that list.

Let me know how you get on. Which of these resonates with you? What can you change?

Ever wondered how your relationship with food developed? 

(And how to fix what you don’t like)

Food is for nourishment. If you use it for any other purpose, remember the relationship you have with food developed over time and many things will impact it. But when you want to make practical changes, it can be useful to explore your formative years. We learn how to use food from a very early age - and then rarely challenge the associations as adults.

Hilde Bruch, a respected theorist in eating disorders, suggests that the confusion starts during infancy, when the child is fed when it is distressed as well as when it is hungry. So, from very early on, we may start to lose the ability to differentiate between hunger and emotional needs...

Family mealtimes are an important part of developing healthy self-esteem, social skills, and the relationship an individual has with food. Think back to when you were a child. What were your mealtimes like? What were your parents’ attitudes to weight, food, and dieting?

What was the dominant emotion at your dinner table? Which of the following apply to you?

• My mother worried about her weight / dieted when I was young
• I wasn’t able to speak my views during mealtime
• I remember thinking about my weight when I was young
• In my family, we thought of beauty as depending a lot on weight
• I did not look forward to mealtimes
• My parents forced me to eat foods I did not like
• There was yelling / arguing during dinner
• I remember feeling nervous during dinner
• During meals I was told not to waste food

If any of those resonated, these experiences can create an association between food and that emotion. These can then be easily carried through into adult life.

What type of eater are you? (And how to fix it)

• I am a perfectionist. I need to be in control (of food / weight /diet)
• I use food as a treat - to be ‘nice’ to myself
• I like to please others and feel unable to say no to others (not just in relation to food)
• I eat when I am angry
• I eat when I am stressed
• I restrict my food intake to punish myself and I feel guilty if I fail to achieve this
• I eat when I feel sad
• I rush my food
• I am unable to leave food on my plate
• I eat when I feel hurt /distressed
• I eat in secret
• I eat to avoid conflict
• I don’t have a regular routine for food

In order to survive, all animals learn what to eat, when to eat and how to eat from their parents. It is unlikely our parents have perfect eating habits so there will always be things we can improve upon as adults. Is a habit or belief still useful now? If not, change it! For example, “you must clear your plate”. Why? What will happen if you don’t? Go on, go really wild, that will happen if I leave the odd potato or brussels sprout?

Do you use food to get control?

Children learn that they can get control of adults by using food. Did you learn to get attention from others by not eating or making a fuss? Or maybe you were force fed foods you didn’t like and felt out of control? There are so many things in this world over which we have no control. It is common for people to turn to food to take control over their own bodies instead.

Solution: Deal with the issue directly - rather than by eating. What in your life is making you feel out of control or stressed? Job / family / money? What practical changes can you make to put you back in control?

Can you leave food on your plate?

“Finish your dinner or you won’t get any pudding”. Sound familiar? Or perhaps your grandparents encouraged you to eat lots. This may have been particularly important for previous generations as food was scarcer and they wanted to ensure we ate as well as possible. We are lucky as this is generally not the case now.

Solution: It’s probably healthier to leave the excess on your plate... 

Are you a pleaser?

Are you unable to say ‘no’ to others?

Do you feel taken advantage of? As a child, did you observe that the pretty /clever / entertaining one got all the attention? If you learnt this, you may still believe that you will only be loved if you are clever / attractive / slim enough. Or, maybe by being good, or doing things for others, you prevented their anger being directed at you. So, you learnt that pleasing others was the easiest course of action - even if it meant not getting your own needs met.

Solution: In which situations is it truly the best course of action to please others? On what occasions is it completely unnecessary (i.e. just habit)? Work out when these are and just say no politely. 

Do you restrict food and then feel guilty when you end up eating?

Were you ever sent to bed without any supper? If so, you may have learnt that if you do something bad you get punished by being made to feel hungry. Dieting is traditionally associated with being hungry and ‘going without’: punishing yourself for overeating in the past. Then, when you get so hungry that you break the diet, you feel twice as guilty because you’ve now sneakily gone against the punishment too!

Solution: Balance your blood sugar (this helps from the physiological perspective) as it will help reduce your cravings. Remember, you are not punishing yourself - you are on a mission to improve your health. Question what happened to break the negative cycle: what led to the slip and what will you do differently next time? 

Do you eat when you feel sad or need love?

“Have some chocolate, that will cheer you up”. It’s easy to see how we all learnt this behaviour. The sugar rush may well perk you up momentarily, but it doesn’t resolve the problem!

Solution: Remember, distress is a normal part of life - deal with it directly. Or, if you need love, ask for some attention from a loved one.

Do you use food as a treat?

Most of us have received food as a reward for good behaviour or to signify love. And we are likely to have had treats (or love) withheld for bad behaviour. So, love and sugar can become closely linked - and an easy way to love yourself.

Solution: Choose treats that won’t make you feel guilty afterwards. This way you can reward yourself more effectively and positively.

Do you eat in secret?

Were sweets hidden out of reach from you? This instantly suggests they are naughty or forbidden which makes us want them even more! Or perhaps someone called you “greedy”. So maybe even now you eat in secret so that they won’t say it again. But it was probably said a long time ago in jest and in response to a specific incident eg. eating all your easter eggs in one go. As a child, that’s not a crime!

Solution: Question your beliefs: maybe you eat a little too much sometimes but that doesn’t justify calling yourself names! Try not to eat on your own and serve appropriate portions.

Do you rush your food?

Perhaps older siblings helped themselves to your food if you didn’t eat fast enough. Maybe your parents encouraged you to “hurry up and finish your dinner and you can go and play”. This can result in overeating as we miss the ‘fulness’ signals.

Solution: Slow down. Chew properly. Put your cutlery down between

mouthfuls.

Do you eat when you are angry or frustrated or to avoid conflict?

If you feel others didn’t listen to you or you were unable to speak your mind effectively you may have turned to eating to relieve the tension. The act of swallowing pushes the feelings down, suppressing them. Or, if you want to avoid conflict, it is difficult to argue if you are too busy eating...

Solution: Start learning to be assertive and deal with the situation that is creating the frustration. Avoid the situations. Or find a healthier outlet for the stress, e.g. exercise.

If this has made you think and you feel you may need support, don't hesitate to get in touch with me. Why not book a free call with me here?

Salmon Fishcakes

Both fresh and tinned salmon are great sources of Omega 3 fatty acids which are essential for good brain health. 

This is a super easy recipe and is suitable for all ages. And it’s a great way to use up extra mash!

Serves 4

Ingredients:

200g salmon fillets or 1 x 200g tin wild red salmon

4 medium sweet potatoes, peeled and chopped

1 medium onion, peeled and chopped

1 tbsp olive oil

1 egg, beaten

2 tbsp fresh parsley, chopped

1 tbsp butter

Method:

1. If using fresh salmon, bake for 20 minutes until cooked.

2. Boil the sweet potatoes until tender, approximately 15 minutes. Drain and mash.

3. Sauté the onion in the olive oil for a few minutes until transparent.

4. In a large bowl, mix all the ingredients together (except the butter) to form 8 small fishcakes.

5. Place in the fridge for 1 hour before cooking – this will firm them up.

6. Gently fry in butter until crisp on both sides and serve with your choice of vegetables or salad.

7. Enjoy!