How do you reward yourself? How do you comfort yourself when you are stressed? Think about that for a moment. 

Rewarding yourself for your successes, both large and small, is a key part of staying motivated. 

We are so time poor that rewarding ourselves with treat foods like cake and biscuits is the easiest way to show ourselves some self-love. And it’s the same for soothing ourselves if we’ve had a bad day. 

My experience of running a nutrition clinic is that so little of what or why people eat has to do with nourishing their body. The far greater part is to do with how you feel about yourself and about life in general. Eating half a packet of chocolate biscuits is much easier than figuring out – not to mention getting – what you really need, which might be a way to de-stress, feel loved, get attention, kick back your heels and even sleep. Many people are almost completely out of touch with their own bodies.

When I’m working with clients, one of the big things we are trying to achieve is to develop a different relationship with food and, also, a different relationship with rewards. 

Building in ways of making yourself feel good are essential for a number of reasons.  Perhaps the biggest among them is that you need to positively reinforce the fantastic healthy changes you are making to encourage you to maintain them long term. 

You need to build in more appropriate ways of making yourself feel better: far better to automatically choose to spend five minutes relaxing in the sunshine in the garden to recharge your batteries than to grab a handful of biscuits.  

Most of our rewards are habit. They are conditioning. Chances are, you have been conditioned to reward yourself with food, often from early childhood.

Normal ‘rewards’ are short lived and usually followed by recriminations. If you truly want lasting change, you need to find ways of regularly getting that feel-good feeling from other things. You’ll want to build in more appropriate ways of making yourself feel better and look forward to non-food related treats. 

I encourage my clients to build up a list of non-food treats to avoid any feelings of deprivation.  After a while, you will prefer these rewards and benefit from them far more than food treats that simply create other problems for you later. 

Regular ‘me time’ is important here as our lives are very busy and many of us have got into the habit of relying on food to give us a quick pleasure fix.  But, as we know, this ‘reward’ is short lived and usually followed by disappointment plus a large serving of guilt! If you truly want lasting change, you need to find ways of regularly getting that feel good feeling from other things.  We all deserve and need time to do positive things for ourselves - without feelings of guilt.  

Improving our relationship with food is all about changing behaviours.  We know that the carrot is more effective than the stick for long-term, self-motivated change.  So, as well as deciding on your big rewards for achieving long term goals, think of a few quick and easy things you can do at least 3 times every week.

So, as an example, you might be better to CHOOSE to spend 5 minutes relaxing in the sunshine in the garden to recharge your batteries than to grab a handful of biscuits.  

It can be a really empowering exercise to take a look at what you might normally do to reward yourself and think, are these appropriate now or do I need to replace them. 

Most of the time it’s a simple as putting in a new habit to replace the old one.  And, even better when the new habit is one that you really enjoy!  All this is good for your physical and mental health.  

Spend some time to identify some activities that you can build into your daily life that you enjoy and can use as your reward / de­stressor / way of taking a break / or just to have 5 minutes of indulgence or peace!

What would you like to spend more time doing?  What would make you feel good?

What would help you relax or de-stress?

A few examples:

• A soak in the bath
• Listening to calming music
• Yoga
• A gentle walk in peaceful surroundings
• Reading a favourite magazine
• Sitting quietly in the garden
• Phoning a good friend
• 10 minutes quiet relaxation

Add your own: think of at least 5 things that relax you...

Bored vs reward?

Most people can identify with eating when they were really bored. This often leads to mindless eating just to experience that sugar rush to give you a temporary high.  Or it may simply be that you need something to occupy your mind and hands as a distraction technique.  If you recognise yourself doing these things, then this is a great opportunity for you.  It actually means that you are looking for something fun / exciting / interesting to add into your life.  Use this as an opportunity to improve the quality of your life and build in new ways of enjoying yourself and enriching your experience of life.  

Simple steps to better rewards

1. Identify when you are using food as a reward or to make yourself feel better.
2. Choose a few alternative things you can do instead to make yourself feel good (that don’t involve food).
3. Test it: try out the new choices to start breaking the pattern - see what works well.
4. Change it: if something doesn’t work, change it or add to it until you find the right solution.
5. Practice!  Keep practising it until it becomes automatic: a new habit.

What are your personal interests?  What activities do you enjoy?

• Creative: eg. music, cooking, cinema, theatre, photography Physical: e.g. gardening, sport, dancing
• Social: eg. family, friends, games, volunteering
• Intellectual: eg. reading, learning a language, writing poetry / stories

What do you enjoy?  What would you like to try?  If you know this is something you want to improve on, it's worth spending a little time writing a list (in a notepad or on a phone rather than keeping it conceptually in your head). Choose one and have it as one of your goals for this week.

And if you’d like some help, why not book in a call with me here?

Is your IBS driving you crazy?

Bloating, gassy, cramps, heavy, uncomfortable? One minute you can’t go to the loo and the next minute you can’t get off it? 

The likely cause is Irritable Bowel Syndrome (IBS). It’s incredibly common. According to Guts UK, a charity set up to promote awareness of and funding for digestive problems, it affects up to a third of people at some stage or another and it is one of the main reasons people visit their doctor.

Unfortunately, according to the NHS, there’s not a lot you can do. The official view is that it’s a lifelong problem that no one really understands and that there’s no cure for (although over-the-counter medicines can help symptoms). So sorry, move along and deal with it yourself. 

As nutrition professionals will tell you, there IS hope. A consultation with a nutrition professional specialising in digestive health will be able to, in the first instance, provide some natural solutions that are likely better than taking over-the-counter medication AND your nutritionist will be able to work with you to find the root cause. This will enable you to get to the bottom of what is causing the symptoms of IBS (excuse the pun), and then you can take steps to fix it.

One of the most common causes of IBS is SIBO (small intestinal bacterial overgrowth), which accounts for 60##plus## of IBS cases. This describes a condition where bacteria manage to to grow and thrive in the small intestine. It’s not a question of ‘good’ or ‘bad’ bacteria. There shouldn’t really be many there at all.

It might be that you have a lactose intolerance. This is when your body is not able to tolerate lactose, a type of sugar found naturally in milk and other dairy products, leading to a host of ‘IBS symptoms’. It might similarly be fructose malabsorption. Again, some people are not able to absorb fructose and symptoms are very similar to lactose intolerance. 

Dysbiosis is an imbalance in the levels of beneficial (good) and pathogenic (bad) bacteria in the large intestine or colon, potentially caused by the overuse of antibiotics or alcohol, an increase in high sugar diets, and stress. 

Or you might have a yeast overgrowth. Simply, the gut environment gets out of balance (due to dysbiosis) such that unwelcome yeast can thrive.  

None of these are pressing issues for regular doctors because there is often not the NHS testing or the framework for treatment of these problems. In some cases, digestive problems can be tricky to solve, and it almost always involves a lot of detective work. But if your symptoms are hampering your life in a significant way, I want you to know that there ARE things you can do. Although IBS might be very common, it is not normal to experience the symptoms you do.

What can I do about my IBS now?

There are some simple tricks you can put into practice today and that might make enough of a difference to help you get your life back on track. I’m going to tell you what they are in a moment.

I also want you to consider the degree to which your symptoms bother you. Are you satisfied with just covering up the symptoms and hoping for the best? That might be enough for you. If it isn’t, please book yourself in for a free 30-minute digestive health call to get an idea of what you can do right away and what might be possible for you. 

10 ways to improve your digestion

The following suggestions are very basic but surprisingly effective at improving symptoms of digestive distress. 

DO

• Try a cup of hot water or ginger tea before meals to stimulate digestion.
• Apple cider vinegar (with the ‘mother’) also works – take 1tsp before a meal.
• Think about your food before eating it – the thought and smell kickstarts the digestive process.
• Make sure you’re chewing properly. If you had to spit out the mouthful, no one should be able to tell what you’ve been eating. 
• Try a few cubes of pineapple or papaya before a meal. These contain enzymes that can boost your digestion. You might also consider taking a natural digestive enzyme supplement from a health food store to support your body’s natural digestion process.
• Take a 15-minute walk after eating if you can. This lowers blood sugar levels and improves digestion (see, your granny was right).

DON’T

• Eat at your desk at work. Getting up and out is important for so many reasons. In this case, checking emails while you are also eating may have you gulp down your food or not chewing properly. Neither are good for your digestive health. 
• Try to eat on the go or when you’re stressed out. You won’t digest your food properly or absorb the nutrients. This is the quickest way to get heartburn.
• Don’t eat fruit after a meal. Fruit likes a quick passage through the digestive system. It can get stuck behind other foods that are digested more slowly and then ferment, causing gas. 
• Don't drink too much water or other fluids with your meal as this dilutes the stomach acid needed to digest your food properly.

If you’re sick of feeling bloated, gassy, crampy or going to the loo too much (or too little), book in for a free 30-minute digestive health mini consultation. You can do that by clicking here.

My top tips for a health Veganuary

January is a great time for changing up habits and trying new things. The excesses of Christmas are over, and the New Year brings new beginnings. It’s the perfect opportunity to try out something different. And over the last few years, one of the most popular January dietary changes has been Veganuary, where people try out an exclusively plant-based diet for the month.
 
But, if this is a new step for you, how can you ensure that you are doing this healthily? Here are my top tips for having a fun and healthy month trying out a new way of eating:

1. Don’t forget to eat a variety of foods

Do you find yourself always buying the same sort of veg each week? Well, then this is an opportunity to get out of that rut! Try adding in new vegetables and vegan ingredients to your shopping trolley. Or think about possibly signing up for a veg delivery this month. This will push you out of your comfort zone and make you mix up what you cook.

If you’re trying veganism as a new way of eating, it’s important that you don’t just continue eating your normal meals without the meat or fish. This is the perfect opportunity to try a whole new batch of recipes – with vegetables as the stars of the show. By having a wide variety of foods will help to ensure that you’re getting a good nutritional balance.

2. Cook from scratch

Don’t be fooled into thinking that because it’s vegan and packaged up with healthy styling that processed vegan foods are any healthier. While it’s tempting to reach for the pre-packaged vegan foods as a quick fix, take care, as they may not be any better for you than non-vegan pre-packaged foods.  

For example, vegan biscuits may have just as many processed ingredients and sugar as non-vegan biscuits. By cooking from scratch, you can ensure that you are able to stay away from the not-so-healthy processed ingredients and that you can keep your nutrition levels high. Snacks such as carrot sticks and hummus or celery with guacamole are good quick and easy alternatives.

3. Discover new sources of plant-based protein

Getting enough protein is often an area that people worry about when embarking on a vegan diet. There are plenty of ways to include protein in your vegan diet, but it’s a good idea to vary the sources and try and include one or two different sources at each meal to ensure you are getting a full complement of protein.

Tofu, tempeh, and edamame, as well as certain grains like quinoa and amaranth, are vegan sources of complete protein. Another good idea is to combine grains and pulses together which then can also provide a good source of complete protein. For example, eating wholegrain rice and beans together, or having a pitta bread with some hummus.

4. Don’t forget about iron

Leafy greens, lentils, chickpeas, and other legumes are good sources of plant-based iron. However, plant-based (or non-haem iron) is not so readily absorbed by us as iron from animal sources. To ensure that you get as much as you can from your vegan source, try to make sure that you eat vitamin C-rich foods, such as broccoli, peppers, kiwis, and citrus fruits, alongside your plant-based foods to aid absorption.

5. Be sure to watch out for vitamins D and B12

Vitamin B12 is not produced by plants and, according to research, fortified foods or supplements are the only proven reliable sources of it for vegans. For example, vitamin B12 is often added to yeast extract, alternative milk products and nutritional yeast flakes and, therefore, it might be a good idea to include these sources in your diet on a daily basis. Or you may want to talk to your healthcare provider regarding supplementation.

Our main source of vitamin D is from the sun but, in the UK from October-May, the government guidelines recommend supplementation. But, it is always a good idea to check with your healthcare provider before embarking on supplementation. Dietary vitamin D largely comes from oily fish or dairy products. However, it can also be found in some vegan fortified foods, such as alternative milk products and orange juice.

6. Include fish-free sources of Omega 3s

Oily fish, like salmon and mackerel, are the best sources of two omega 3 fatty acids – DHA and EPA – which are important for eye and brain health. However, they can be made in the body from precursor ingredients found in plant foods like flaxseed, walnuts, and soy. So, be sure to include these foods in your new plan on a daily basis. 
 
If this is something that you’d like to try, then do check out some new and interesting recipes. Check out the recipes section of the blog. Or feel free to book in a call with me to discuss – I’d be happy to help!

Roasted Broccoli and Tahini Hummus Quinoa Bowl

Serves 1

Ingredients:

100g cooked quinoa – always great to have in the fridge (or cheat with a pouch) 

200g broccoli, chopped into florets large handful spinach
1 large, cooked beetroot, sliced
5 walnuts, coarsely chopped
1 tbsp tahini
2 tbsp hummus
1⁄2 lemon cut into wedges 

Method:

1. Roast the broccoli the night before tossed in oil and salt – takes about 20mins on 180°C.
2. 2. Put half quinoa in bowl, layer up with beetroot, spinach, broccoli, walnuts, repeat layers.
3. 3. Combine tahini, hummus, lemon juice and use as dressing when ready to eat. 
4. Enjoy!

Raw Chocolate and Hazelnut Cheesecake

Looking for a gluten and dairy free dessert that tastes divine? Well, I have just the ticket! And this one makes a real showstopper. You’ll make this and wonder why you haven’t been making it for years. A new recipe for your Christmas rotation – you’re very welcome!

Prep time: 30 mins 12 hr chilling time

Serves 8-10

Ingredients:

For the base

250g ground hazelnuts

10 Medjool dates, pitted

3 tbsp cacao powder

2 tbsp raisins

1 tsp vanilla paste

Pinch salt

For the filling

250g cashews, soaked in boiling water for 30 mins and

drained

120g coconut oil, melted

100g ground hazelnuts

5 tbsp maple syrup

6 tbsp cacao

1 pot cashew yoghurt

70-100ml hazelnut milk

1.5 tsp vanilla paste

Pinch of salt

Method:

• Blend together all the base ingredients until the mixture starts to clump together, adding more dates if needed. Press into the base of an 8-inch spring-form
• cake tin, then place in the freezer to firm up for 20 mins.
• Make the filling by blending all ingredients together until completely smooth and creamy in a high-power blender, adding a splash more milk if needed and adjusting sweetness to taste.
• Spoon filling over the set base and place back in the freezer to firm up overnight.
• Remove from the cake tin 15-20 mins before serving and top with raw chocolate if desired. Decorate with chopped nuts and berries before you take to the table.
• Enjoy!

My six steps for not over-indulging – but still having fun! – in the festive season

It's December. The shops are full of celebratory food. We're stocking up on festive treats and special foods, especially this year when there have been so many other challenges to deal with - it would be churlish not to take part.

But how do we make sure that we enjoy the food we are eating, and not just mindlessly polishing off a tin of Quality Street that the kids opened? And in the run-up to Christmas, how often have you finished your lunch in front of your laptop, or grabbed a bit of toast whilst on the phone to someone? How easy was it to finish off the biscuits that were already open? This is where mindful eating comes in.

Research shows that being mindful of what we put in our mouths not only stops us from accidentally over-consuming, with the problems that that entails but also allows us to really enjoy the process and take full advantage of the flavours and experiences of the food we choose to eat.

Mindful eating allows us to be in tune with our hunger, to sense our levels of fullness, and to feel satisfied with what we are consuming.

Six tips for mindful eating

But how do you start with mindful eating? Well, here are my six top tips for incorporating mindful eating into your daily life:

1. Have a list

By preparing in advance what we need, this will help stop any impulse purchases at the shop. We know what we need and what we are looking for, so armed with our shopping list we can stick to this.

Being aware of the food choices we are making and what we are bringing home is an excellent start to the process. This also ensures that what we reach for at home is what we want to eat.

2. Avoid extreme hunger 

It's good to be hungry when sitting down to eat a meal, but not so much so that we're compelled to make the wrong choices as we're in a massive hurry and feeling famished. Being ravenously hungry and going past the point of when we should have eaten may make us panic and reach for foods that we wouldn't normally go for purely out of convenience.

3. Make a conscious decision to eat 

By planning our meals in advance this allows us to know when we are eating and what we will be eating. This helps us avoid the pitfall of ravenous hunger, but also helps us avoid absent-mindedly picking as we don't know what to eat.

Particularly at this time of year, you might like to indulge in festive treats, by making a conscious decision to do so, this will allow you to determine how much and what you have.

4. Take time to appreciate your food

Start with a small pause to smell and admire the food are eating. Hey, you or someone else has gone to some effort to provide this for you! The digestive process starts in the brain, so taking some time to smell, see and acknowledge your meal can also help improve digestion, as well as allowing you to enjoy the process.

5. Take your time over eating your food 

I grew up in a house where it was always a race to see who could finish dinner first and get down from the table. This is not what we should be doing! By eating more slowly and chewing thoroughly we help get the digestive processes working effectively, but we also allow the brain to sense when our bodies are full. And you get a chance to savour the foods as you eat them.

6. Eat without distractions

Turn off the telly, shut the laptop, sit down at the table. By eating with no external distractions, we can turn our full attention to what we are eating - which, in turn, allows us to be more in tune with our bodies, appetites and sense of fullness. 

As well as providing nutrients and energy, food should be a source of fun and enjoyment. And this is particularly true as we approach the festive season. Sharing food with our families is such an integral part of this time of year and we should take the time to enjoy it guilt-free.

By following these six simple steps hopefully, we can take some of the absent-minded eating away, leaving us with the foods we have consciously chosen, eaten in a way that enables us to enjoy them, and thereby we can thoroughly appreciate our celebrations.

And if you're interested in talking more about your health or nutrition, why not book in a FREE 30 minute health review with me today - just click here.