Tag Archives: diet

8 Ways To Enjoy Your Holiday Without Sabotaging Your Health and Weight

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Ever gone on a strict diet and exercise regime in the lead up to a holiday and then gone wild when you arrived at your destination because you deprived yourself so much beforehand? You wouldn’t be the first!

Going on a deprivational low calorie diet to get you into shape for something special will only result in binge-like behaviour when you finally release yourself from the deprivation, and usually complete undoing of any results you might have had!

Something a lot of people do (myself included way back when) is go all out on a holiday and really do EVERYTHING they just wouldn’t do in their normal everyday life. This is usually a result of the deprivation or rigorous training routine they might put themselves through in the lead up to the event. For example you might ‘to hell with everything for the next 7 days whilst I’m in Ibiza, I’ll just get back on track when I get home”. This sort of mindset can be quite damaging. Far better is some sort of balance throughout the whole year, then when you go on short breaks or longer holidays you just let your hair down a little more than you usually would, but nothing so drastic that it throws your whole routine completely out and sabotages your health to the point where you are left feeling (and even looking) quite rubbish when you get back to the norm, and playing catch up for a good week or two and maybe longer.

 

Here are 8 ways to enjoy your holidays without sabotaging your health or weight loss efforts:

 

1) Ditch the stupid diets in the lead up

You’ll only get to your holiday and drink and eat everything in sight for 2 weeks because you’ve ‘been so good for the last month’. There really is no need to have this detrimental relationship to your food and lifestyle. The way I teach nutrition applies 365 days a year, only when it comes to fat loss specifically there is always going to be some sort of calorie deficit needed in order to shift it, but none of my women would or should be eating less than 1700-1800 calories a day, even for fat loss. So, in the lead up to getting yourself out in a bikini you might just want to tighten things up a little bit for a while before you go but that DOESN’T mean restrictive deprivational diets of 1200 calories and a tonne of cardio.

 

2) Plan Ahead & Keep it Real

Preparation is everything, especially when trying to avoid stumbling into the nearest bar or cafe when you’re starving. When you get to your holiday destination go for a stroll and see what restaurants and shops you’ve got nearby and get an idea of what’s available to you. Most beach resort restaurants will pile your plate high with heaps of fresh fish, mouth-watering fruit and veg and lean proteins. And if you finish that off with a bit of ice-cream, so be it. Know that you CAN and should enjoy some indulgence on your holiday but you don’t have to go mad, if you don’t deprive yourself for weeks before your trip you’re far less likely to have that mentality anyway (see point 1).

 

3) Book Self Catering & Bring your Own

I never go away without bringing some trusted essentials in my case. Here’s what I bring:

  • Milled flaxseed (e.g. Linwood’s) to add to things like muesli, smoothies, and sprinkle on salads.
  • Rude Health Muesli Nutty Crunch (not something I eat usually but for a holiday it’s useful
  • Protein powder that can be mixed/shaken with water (I like SunWarrior chocolate raw blend or Bulk Powders strawberry whey) for a protein hit during the day whilst enjoying an ice cream on the beach!
  • Then I hit the local grocery shop and buy some eggs, smoked salmon, cooked ham or bacon, avocados, spinach and or other dark green leaves, berries, coconut milk or nut milk (if available), tomatoes, olives, hummus, and any other veggies I can get my hands on.

 

4) Don’t forget to hydrate!

Don’t let your water intake fall to the wayside on holiday, even if you are sipping on cocktails throughout the day on an all-inclusive break to the Caribbean, GET THAT WATER IN no matter what! Your body’s cells will need it more than ever on a sun drenched holiday and even more so if alcohol is flowing.

 

5) Sleep is still a priority

Try to stick your normal routine as much as possible and get your 7-8 hours in each night. If you’re on a party holiday then just try to have a night off for every wild night and catch up on some sleep, your body and mind doesn’t have to come back ruined!

 

6) Know your limits

Which brings me to my next tip – know how much alcohol you can handle and don’t binge drink just for the sake of it. Take your time and have a glass of water in between each drink, you don’t need to get wasted just because it’s a holiday, its far nicer to remember your entire holiday! The same can be said for tamer more relaxing holidays – don’t just drink for the sake of it, ask yourself do you really want this next drink or maybe you’d rather a refreshing mint tea or glass of water instead.

 

7) Move your body

There’s no need for your exercise routine to take a complete break whilst you’re away, skip the cab and opt to walk instead, drop 20 squats each day before leaving for the beach or pool, and swim a few lengths of the pool everyday.  

 

8) Relax and enjoy yourself!

If you get breakfast and snacks right, stay hydrated, move your body, and get plenty of zzzz’s you can enjoy indulgent meals and fabulous wine guilt free. It’s not all or nothing, not at all, just do your best to limit the damage as much as you can and for the rest of it, relax!
So I hope these tips are helpful, I’d love to know! Drop me a line at francesca@flnutrition.co.uk :-)

With love

Francesca

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Overcoming Food Cravings

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Cravings are something so many people struggle with, I used to have terrible cravings every single day – in fact I felt like my entire life was spent battling cravings and hunger! It can be worse when we’re stressed or feeling vulnerable emotionally.

It’s easy to be pushed ‘off the healthy wagon’ when cravings kick in, it really isn’t about willpower, in fact I really don’t like that term. It suggests that we’re not strong enough to just say no, but it’s NOT as simple as that.

Battling cravings can take up valuable brain space and energy when we’re trying to resist them.

It doesn’t have to be that way, cravings do not need to take over your life nor should they! All you need is a little understanding about how cravings work and some solutions for how to overcome them, read on to learn more.

 

CRAVINGS CULPRIT #1:Constant Sugar Highs & Lows in your Bloodstream

When I was in my 20’s my cravings were pretty much insane, and I gave in every single day. I would devour an entire pack of Maryland cookies all to myself, in minutes. I thought this was all down to willpower, and that I clearly just didn’t have any.

Here’s how a typical day looked for me back then:

  • Breakfast: Corn Flakes, Special K, or a croissant
  • Lunch: Jacket potato (quite a big one) with cheese and beans
  • Snack: 3pm – by now I was climbing the walls looking for chocolate or a muffin for the Starbucks across the road from my office, so off I went.
  • Dinner: pasta with tomato sauce and cheese
  • Evening snacks: chocolate/crisps/cheesecake

 

On a diet like this it’s no wonder I was having such intense cravings all the time. Between breakfast and lunch I craved but didn’t give in, between lunch and dinner I craved and DID give in, between dinner and bed I craved and DID give in.

Basically I was eating a diet high in refined carbohydrates that spiked my blood sugar levels initially, and then this was followed by a sharp drop in blood sugar (energy) once the hormone insulin had moved all of the excess sugar out of the blood stream to protect me (and stored it as fat..thanks insulin!) Those sharp drops in blood sugar left me feeling hungry, craving, low mood, lacking concentration, a bit fuzzy – no naturally my biochemistry started craving something to raise my blood sugar again and give me some energy. At this point the last thing you will crave is a plate of chicken and salad or a lovely soup. So you see it’s NOT a case of willpower, it’s your biochemistry. You are not weak and you don’t lack willpower! Refined carbohydrates and sugar are addictive foods, for the reasons I just explained.

Is this resonating with you?

I hope you can now see what I am trying to show you – that cravings can be controlled (eliminated) through the food choices you make all day everyday.

When I first embarked on a diet and lifestyle (permanent) change one of the first things I did was switch all the refined carbs over to their whole grain alternative. That meant replacing regular cereal with porridge, jacket potatoes with big salads, regular pasta with brown pasta (and less of it).

The first thing I noticed was that between breakfast and lunch I had no cravings or hunger and I didn’t even think about food at all until someone mentioned lunchtime was approaching – now this was a first!!

Then I noticed that after lunch at about 3pm when I would usually be craving like mad for some chocolate or a cake, I was a bit hungry but not craven, and I just wanted something healthy and opted for hummus, oatcakes and carrot sticks – WOW again!

I also started to lose the evening cravings for chocolate or crisps.

The problem up until this point had been major imbalanced blood sugar levels due to the sugar rushes I was having from the refined carb foods, so I was riding the blood sugar roller coaster all day, trying to manage my cravings and hunger all day everyday.

Not only do refined carbs cause us to ride the blood sugar roller coaster but so does our serious lack of protein. Most women are just not eating enough at all. Protein is KEY for keeping our blood sugar stable and hunger and cravings at bay. If you look at my diet breakdown above there is near to no protein at all. No wonder I was in such a craven mess every day!

The solution? The key to freeing yourself from cravings is to nourish your body with protein at every single meal and snack, plus good fats, use good quality non-refined carbs, plenty of nourishing vegetables and nuts and seeds that provide the essential minerals we need to help us balance our blood sugar, and plenty of healthy fats throughout the day.

You will enjoy your food (and life!) a lot more eating foods like this and you can create some really mouth-watering meals and snacks.

My life transformed once I discovered the right way to eat for my body. I couldn’t believe the clarity I had every day, the clear head, more balanced emotions and moods, and complete lack of cravings.

If I every skipped out on my healthy breakfast (porridge with nuts and seeds at the time) I really did feel it later on. Before lunch those sugar cravings would kick in again and no matter how I ate all day the hunger just wouldn’t go away. It was always a good reminder to stay with my newly created healthy habits.

 

CRAVINGS CULPRIT #2: Stress

When we’re stressed, our bodies use up more glucose from the foods we eat and more of the minerals needed to keep our blood sugar balanced. So stress can cause us to crave, even if we are eating a healthy balanced diet as mentioned above. So its important to recognize when we might be overly stressed and give our bodies more nourishment to manage the issue.

On super stressed days I know I will need more of the good stuff so I allow for that. I have healthy fat and protein based snacks at hand to have in between meals when on easier going days I might not have needed them.

Stress also increases the hormone cortisol, which sends sugar into our blood stream (because it thinks we need to run away from a tiger), this then signals the release of insulin and so we get the sharp drop in energy that we’d get from eating refined carbs and sugar. So its just more important when stressed to ensure the protein is there and the healthy fats too. Healthy fat helps to keep us balanced as well.

The solution? When you’re stressed make a consistent effort to eat better, stay hydrated and get more sleep and do things that help to bring calm to body and so can reduce the impact of the stress on our hormones (cortisol and insulin), this way we automatically dial down our cravings.

Some things you can do to reduce the impact of stress are:

  1. This short breathing exercise: Find a comfortable position and close your eyes. Take a deep breath in through your nose and hold it. Exhale through your mouth. Again, deep breath in through your nose and hold it. And exhale through your mouth. One more time, take a long, deep breath in through your nose. Hold it. Exhale through your mouth.
  2. Read good fiction or self development books in the evenings instead of watching TV, scrolling on your phone or tablet, or working on your laptop.
  3. Get some yoga into your week whether once or 3 times, anything will help. There are some great online subscriptions out there so you can do it from your own home, if you cant get to a class outside like yogaglo.com.
  4. Cuddles with your pets, friend, partner, kids!
  5. Relaxing in a bath with some lavender essential oil and Epsom salts, dim the lights and just lay there. I like to play a meditation whilst I’m in the bath and just feel myself calm and switch off for 20 minutes.
  6. Go for a walk in nature/green spaces. Listen to some of your favourite uplifting music – a powerful mood changer!

 

CRAVINGS CULPRIT #3: Boredom

Cravings can also be down to sheer boredom, so think on this for a minute. Perhaps you’re so bored in your job every day that you simply want something to spice things up a bit and get you through a draggy afternoon?

If that’s the case should you start thinking about switching to a job you find more interesting?!

If you’re boredom eating at weekends or in the evenings what could you do instead to fill your time? Find a hobby. Could you join a creative group, or a dance class or other fun fitness group? Read something that really gets your attention.

Maybe you could study something you’re passionate in your spare time. I have a friend who was pretty bored and she sat and thought about what she was truly passionate about. She realized that was make-up so she started spending her evenings watching make up tutorials on YouTube and practicing on herself or her housemate. That soon took her away from her cookie jar! Now she’s started a professional course and is planning a total career change!

 

CRAVINGS CULPRIT #4: True Hunger vs. Emotional Eating

There is a difference between true hunger and when we are highly emotional and want to fill our emotions with food. It can be hard to know the difference if you don’t take some time to think about it before diving in to that packet of cookies. Emotional eating can create a never-ending cycle of cravings.

The solution? Awareness is always the first step. By simply making the connection, and following the trail back to the trigger, we become mindful about the underlying feelings behind our food choices so we can regain control.

Need help with snack ideas that will get you kicking your food cravings to the curb once and for all? Click here to get your copy sent straight to your email address today. 

 

With love,

Francesca

Struggle with binges or overeating? Part 2

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In my first installment on binge eating I talked about the most common reason that I see for binge eating, which is….not eating enough food across the day and week. So many women are still following outdated low calorie diets and doing tonnes of cardio in the gym each week. Their daily calorie intake is just falling too short and by the end of the day, week or month (whenever it is for you) this leads to binge eating simply because you are hungry.

When your metabolism doesn’t get enough energy (calories, from the right places) it starts to crave energy-dense food and when you get your hands on it you eat the lot. This is normal physiology, nothing to beat yourself up about. All you’re doing wring is starving yourself. So the first place to start if this is YOUR issue is to start increasing the amount of food you eat each day by adding in more good fats and quality protein.

Today I want to address some of the emotional reasons behind binge-like eating behaviour.

Being aware of your emotional triggers is KEY and the first place to start if you want to address it.

It might be loneliness, anger, frustration, a stress response, sadness, or other. We all have different emotions to different situations and handle them differently.

Sometimes binge eating is fulfilling a particular human need that isn’t being met, the most common ones being love and connection, which is a basic but strong human need.

Start by identifying YOUR emotional trigger, for example is it boredom or loneliness? Are you using certain foods to fill a void?

Once you’ve identified the emotional trigger then start to think about what else you can do to fulfill that need or fill that void.

Before I met my partner I lived alone, which I absolutely loved and didn’t actually want to change, but from time to time I could feel a little isolated because my sister and her children, whom I’m extremely close to live in Ireland, my Dad is a couple of hours away, and we lost my amazing Mum in 2011. So some lonely Saturday nights I could easily find comfort in a giant bag of crisps and whatever else I fancied. But if I just called them on Skype for a chat and a laugh the cravings I THOUGHT I was having dissipated. Other times I would go for a good workout, go for a walk, have a relaxing bath, listen to music, or listen to a podcast or powerful self-development audiobook. By the time I was done I my mind had usually diverted away from the need to binge and I was instead preparing a nourishing balanced meal for myself.

A client of mine, during one of our coaching sessions, identified that she immediately reaches for the office biscuit tin whenever she’s just had a challenging conversation with a difficult colleague in her high-pressured job. As soon as she recognized this she was able to stop herself in her tracks and think about what she was doing. The next time she found herself reaching for the biscuits she made a deal with herself that she would first go for a walk outside then come back in and if she still wanted a biscuit she could have one. She didn’t still want the biscuit when she got back, and this was the case 99% of the time going forward.

Another thing to ask yourself if your binge eating is fulfilling a need that isn’t being met is how can you change your life so that need starts being met in real terms? Sometimes we simply can’t change our circumstances but in some cases we can, if we think hard enough about it there IS a few things we can make happen or change that will improve our situation and remove the need for emotional eating.

So, identify the underlying reason for your binges;

  • Do you eat enough protein and good fats across the day and get ENOUGH calories in? (Click here to read my blog on calories)
  • What is your emotional trigger/s?
  • What need isn’t being met in your life?
  • What else can you do to meet that need that doesn’t involve food or drink?
  • Is there an emotion that you’re trying to suppress with the food you want in that moment? You may not be aware of this at the time but if you can try to sit with your emotion for a while and let it come to the surface, and express itself (e.g. in the form of a long old sob) then you may just find you no long need or want that particular food anymore because all you were trying to do with it in the first place is suppress the scary unwanted emotions. Instead, let the emotions come, sit with them and let them pass through.

Sit down and make a list of things that make you happy and lift your spirits, however big or small. From there see if you can start to incorporate more of this into your daily life, coupled with eating ENOUGH food by way of quality protein, good fats and fibre, and see if this changes your binge episodes for the better.

JOIN THE PRIVATE FACEBOOK COMMUNITY! It’s a group of fabulous women who share similar goals for their health, weight and lives. We support and lift each other up, and I’m in the group doing regular live educational sessions to help guide you through long term habit changes when it comes to your nutrition and lifestyle. Click here to join us!

With love

Francesca

Struggle with binges or overeating? Part 1

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Often find yourself bingeing on certain foods? Feel like you have a problem with overeating? This is so common and you’re definitely NOT alone.

Do you have an episode and then get angry with yourself for ‘ruining all your hard work’ and beat yourself up about it? Maybe you punish yourself but skipping the next meal or eating nothing but green leaves the next day?

I know this feeling all too well. In my 20’s I was a big binger! I’d have a few days or weeks of ‘being good’ only to eventually end up all out bingeing on what I call my ‘trigger foods’. My trigger foods back then were cookies (Maryland to be exact) Bakewell tarts and crisps, any crisps at all and the saltier the better!

I’d feel AWFUL about myself afterwards and vowed to ‘get back on the saddle’ ‘tomorrow’ or ‘on Monday’.

Sound like you?

I now know and understand that the only reason I had these binge episodes was because I was restricting my calories too low. I simply wasn’t giving my body the nutrients and energy (calories) to match its output throughout the days and weeks. The result was that ‘starvation mode’ kicked in.

What happens in ‘starvation mode’? We look for the most calorie-dense and palatable (tasty) foods we can find and we eat LOTS of it!

This is a normal evolutionary response by the way. We beat ourselves up for being ‘weak’ or having ‘no willpower’ when all we’re doing is responding to our environment correctly. 

Throughout my 20’s I was eating a very low number of calories in aid to lose weight (something I was trying to do for YEARS). Then, whether later in the day or later in the week, my body screamed at me and said EAT WOMAN!! But of course I didn’t know this, and instead of changing the way I approached eating and calories I just grabbed the packet of cookies and/or crisps and ate the whole lot. Then beat myself up for days, eat a low calorie diet for as long as I could, until the same thing happened again. I was stuck in this cycle for years.

What I now know is that it WASN’T MY FAULT, that I wasn’t ‘bad’, ‘weak willed’ or ‘naturally a fat girl’.

Your body has a built in evolutionary response to calorie restriction – and that’s to eat everything in sight/your favourite sweet tasting or calorie dense foods when food intake is low. This stems from our caveman days when we would be foraging for food and when we came across calorific foods we would stock up in case we didn’t get fed again for a while, as there wasn’t a constant supply of food available to us back then.

So, when you have a binge episode you are not weak, bad or wrong. You are just YOU and you are responding perfectly normally to simply not eating enough food across the day or week!

1200 calories per day is TOO LOW! This is NOT helpful number of calories to be eating, not for weight loss and not for anything. Soon enough your metabolism will kick in and tell you off – usually in the form of a binge once you get hold of your favourite foods.

So ask yourself this…are you eating enough food across a day and across each week? Are you having optimal amounts of protein, good fats, QUALITY carbs (refined carbs encourage binge episodes too), enough fibre, good hydration…?? Really, are you? My guess is probably not. I’m guessing the balance is off somewhere. That you might be restricting calories through the week in a bid to ‘be good’ and lose a couple of pounds and then you end up starved by the end of the day, week or month (whatever the time frame is for your body).

Am I right?

Have a think and if this resonates with you I’d love to hear from you and find out what changes you plan to make to help yourself.

Get your FREE Ultimate Snack Guide and start preventing binges and over eating NOW! Click here to get your free pdf guide which I’ve put together especially for women like us. 

With love

Francesca

The typical pattern I see in a person trying to lose weight – is this you?

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When a person sets out to lose their excess weight it usually starts with feelings of determination and commitment. They get all fired up to FINALLY make THIS time be THE time when it ACTUALLY works and they lose the weight forever (I’ve been here many times!)

 

This is usually the typical pattern:

✅ You’re doing really well, following all the rules to a T

✅ About a few weeks in, you’re at a kid’s party, or there’s a birthday in the office, or you’re out with a friend, and you end up eating some cake or some other sugary treat.

✅ This ‘mistake’ ruins all further eating and exercise decisions that day, and usually for the rest of that week and you stop doing everything you were doing up until that fatal point, to try to lose weight.

✅ You spend a certain amount of time ‘off the wagon’ before deciding its time to get back on again, which is usually a Monday.

✅ You’re annoyed at yourself for stopping at all but you vow that THIS time (from Monday) things will be different and you won’t make any ‘mistakes’.

✅ Monday comes and you start again, and after a few weeks the same thing happens again, and you’re ‘off the wagon”, again.

✅ Instead of addressing the underlying reason of why you keep stopping/falling off you just keep on re-starting, over and over, likely for years.

 

So what might those underlying reasons be?

Most likely cause is that you’re on the wrong plan!

This coupled with the wrong beliefs (mentality) about fat loss and what is ACTUALLY needed to get you to your goal weight.

Your approach to weight loss is likely one that includes ‘dieting’ in the form of caloric restriction that’s too low below the amount needed to preserve your precious muscle mass and prevent your metabolism from slowing down and working against fat loss not for it.

You likely believe that you need to follow something temporarily, to the letter, until you’ve reached your goal weight, and then you can stop the plan and go back to your normal eating and living style.

You likely expect results to happen quickly and for the process to be a straight line from A – Z, and if you hit ONE bump you are off the plan.

You’re likely to be motivated purely by how much you weigh and how you look to other people, instead of being motivated  by how you want to FEEL, how your physical and emotional health is, and your energy levels.

You’re likely not looking at fat loss in terms of forever, of changing nutrition and lifestyle habits, forever, and continually practicing and building on these, forever.

 

Does any of this resonate with you? I’ve been this EXACT woman so I totally get it, but I’ve completely transformed my mindset about weight loss and as a result I now have the health and body I always wanted, and will have it forever.

Why? Because I live everyday in alignment with who I want to be and what I want for my body and health. There is no plan or diet to follow because the majority of the things I do and don’t do (80-90%) are in favour of fat loss and maintenance of my ideal weight, good health and high energy.

If you want long term results you have to stop doing the same thing over and over, or you’ll just keep getting the same result – temporary weight loss, regaining of the weight, and a detrimental relationship with food, exercise and your body.

If you want to read more about my 4 principles for sustainable fat loss, health and happiness then grab my FREE pdf guide here now and start making changes today.

With love

Francesca

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