Posts tagged lifestyle
How to lose weight over the Christmas period!

Nothing beats a warming glass of mulled wine or a sugar-laden mince pie at Christmas. But with so many delectable treats on show, it can be difficult to keep on track! So we’ve put together a few tips to help you stay on track!


1.       “Free-from”

With so many over-processed temptations available at Christmas, it’s far too easy for our bodies to become clogged up with artificial nasties. Try using ‘free from’ alternatives for traditional Christmas recipes. For example, when it comes to stuffing, don’t think breadcrumbs, think, quinoa or rice!


2.       Breakfast like a king!

You’ve heard it a hundred times before, but skipping breakfast will give you hunger pangs that quickly leave you reaching for chocolate, crisps and fizzy drinks to boost those energy levels!

Studies at the University of Leeds found that eating earlier in the day helps to prevent people from getting hungry, losing control and overeating in the evening. But what if you never feel hungry in the morning? Chances are, if you can last until mid morning or lunchtime before eating, you're having too much to eat in the evening - I guarantee if you have a smaller dinner, earlier in the evening, you'll wake up with a ravenous appetite!


3.       Coconuts!

Nothing sends cholesterol levels through the roof like Christmas! So save yourself the heart clogging worry by leaving the butter in the fridge and opting for coconut oil for basting! Also try drizzling your Christmas pudding with dairy-free coconut yoghurt, a delicious and light alternative to brandy butter!


4.       Portion control

For the ideal Christmas lunch, stick to these portions on your plate!

-          50% vegetables, such as carrots, broccoli, brussel sprouts, cabbage

-          40% protein, such as, turkey or beef

-          10% treats, such as Yorkshire puddings, pigs in blankets, stuffing, roast potatoes and gravy


5.       Clever tricks

Take the edge off of your hunger and fill up before a party to avoid over eating! We recommend snacking on one of the following:

-          Handful of walnuts

-          Handful of almonds

-          A slice of wholemeal toast and peanut butter

-          One boiled egg

We often mistake thirst for hunger too, so make sure you drink plenty of water before a meal or party!


6.       A little extra

-          Don’t snack in front of the tv. We often eat as many as 300 extra calories whilst sitting in front of the tv!

-          Beware of huge wine glasses. Drink out of a smaller wine glass will restrict your intake of calories

-          Swap  a serving of Baileys (180kcal) for a glass of Champagne (110kcal)

-          Swap a mince pie (240kcal) for a slice of Yule log (186kcal)

-          Swap 30g Stilton (130kcal) for 30g Camembert (90kcal)

-          Swap a handful of Pringles (280Kcal) for a handful of Twiglets (190Kcal

Top 9 local places to eat whilst being able to stay on track!

If you are like us, you WILL have searched Google for the healthiest places to eat, locally.

Eating out doesn't have to be a daunting task because it will throw you off track, 

We thought we would make a list of our top 10 places to eat whilst still staying on top of your goals:

The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison
— Ann Wigmore


1. Keelham Kitchen (Skipton)

Keelham Kitchen is a great place to find local, fresh food and drinks.

Breakfast is our favourite here! You will find plenty of healthy options too!

You will find Vegetarian, Gluten free & Vegan options all produced locally; everything is also made from scratch. What makes this the best for us is the relaxed and friendly atmosphere as well as the farm shop offering an amazing array of fresh local foods.


2. Cobbles & Clay (Haworth Main Street)

Cobbles & Clay is a unique cafe, offering a pottery painting studio too.

Their menu offers "No junk, no gunk" meals including freshly made snacks, speciality teas, additive free soft drinks, organic wines. They also pride themselves on catering for a wide range of dietary requirements including vegetarian, vegan, gluten free and dairy free options.


3. Daniels Cafe & Bistro (Ilkley)

A small but very impressive cafe offering British & European vegetarian, vegan & gluten free options. You will find many healthy options as well as a relaxed atmosphere with friendly staff.

From smashed avocado & Hummus to super green omelette you are sure to find an amazing, tasty healthy meal!


4. Dandelions cafe (Saltaire)

Vegan, gluten free, nut free options.

A pop up cafe offering nutritional plant based foods; they use the freshest, most organic locally sourced products possible. You will always get a meal with a good balance of macronutrients and super foods.

We have only been here once, read a lot of reviews and were very impressed.


5. Lemon Tree (Keighley, Oakworth road)

Vegetarian, gluten free options available. Happy to accommodate dietary requirements the best that they can.

If you’re looking for somewhere to eat out with friends or family, celebrate a birthday, then Lemon tree is a great option. They serve Spanish Tapas and Greek Mezes as well as Mexican food with English, American and Mexican breakfasts.


6. The Kitchen (Cross Roads)

We have been here quite a few times because they offer fresh & delicious food whilst using locally sourced, fresh products. Also vegetarian friendly. You will feel very welcome here and you can opt for the healthier options


7. The 3 Acres (Cross Roads)

The 3 acres serves fresh homemade meals with food sourced locally. You will feel valued and appreciated as they do their best to cater for every dietary and allergy requirements. You won’t be disappointed.


8. Dick Hudsons (Bingley)

If it’s a great warm relaxed atmosphere you’re looking for, look no further. You'll find an excellent choice on the menu with a vast array of foods on offer. Even better, Saturday is steak night!


9. Coldspring Mill (Cullingworth)

Found in a beautiful countryside in Cullingworth, the small coffee shop (and outdoor clothing shop) offers homemade meals. This lovely little cafe has been one of our favourite to go for breakfast or a small meal whenever were feeling peckish, with healthier options and staff always try their best to accommodate any requests we have.



Eating away from home often limits any weight loss goals, but it doesn’t have to! You can stay on track by following these tips too:


- Limit dressings/Sauces where possible or go for reduced fat/fat free dressings instead

- If you do opt for dressings or sauces, request that they are served on the side so you can control how much you have

- Opt for healthy substitutions for side dishes instead of fried products such as fries or onion rings. Most places offer side salads, fresh fruit or steamed vegetables.

- Choose a less carbonated and healthier drink where possible, such as a glass of water with lemon or lime or unsweetened tea

- Some places offer SUPEREXTRALARGE options, avoid the temptation.

- Reduce sodium content by requesting foods to be unsalted or without any additional seasonings


Having Tried all of these places, we can really say that there isn’t a clear number 1, we would certainly advise all of these (We're excited to be going back to Dick Hudsons tomorrow for steak night!) for a healthy as well as delicious meal!


Fat or fat-free? The truth about "fat"

For years we have been told that you are what you eat.


If you eat fat, you'll be fat.

There are "fat-free," "low-fat," "light," and "reduced-fat" products available. Here's what those terms mean:

  • "Fat-free" foods must have less than 0.5 gram of fat per serving.
  • "Low-fat" foods must have 3 grams of fat or less per serving.
  • "Reduced-fat" foods must have at least 25% less fat than regular versions of those foods.
  • "Light" foods must have either 1/3 fewer calories or 50% less fat.

When I tell my clients, friends and family to eat fat they often look at me like I’m crazy! But before you run a mile, hear me out on this one…

When you eat products that are low in fat or ‘”fat free”, a lot of the time what this actually means is “high in sugar”. When food companies extract fat from their products not only does it make it “fat free”, but also “taste free”. To make up for that, food makers tend to pour other ingredients -- especially sugar, flour, thickeners, and salt -- into the products. Adding up those calories!

While all fats seem to have been given a bad name, the only ones you need to be avoiding are trans fats and saturated fats.

Consuming a diet high in these fats can lead to high cholesterol levels in the blood, which can cause health conditions such as heart disease, heart attacks and strokes.

It's a good idea to eat less saturated fat, or swap foods high in saturated fat for small amounts of foods containing unsaturated fats, to reduce the health risks linked with high cholesterol levels.

Which foods contain these fats?

  • butter, lard and ghee (oil made from butter)
  • fatty meats and meat products, such as sausages and pies
  • cream, sour cream, crème fraîche and ice cream
  • cheese, particularly hard cheese
  • some savoury snacks, such as pork scratchings 
  • biscuits, cakes and pastries
  • chocolates and some sweets 

So what should I be eating?

The good news is that there are plenty of delicious and healthy fats to enjoy. Healthy fats – also known as monounsaturated fats, and polyunsaturated fats – not only keep you fuller for longer, but also nourish your body, and curb your sugar cravings.

Enjoy things like;

  • olive oil, rapeseed oil and their spreads
  • avocados
  • some nuts, such as almonds, brazils and peanuts
  • oily fish, such as, mackerel, salmon, sardines, fresh tuna

Why are these healthy fats so good for me?

  • Provide essential fatty acids that your body can’t produce itself
  • Are a concentrated source of energy
  • Help maintain your cell membranes
  • Keep the nervous system in working order
  • Boost the body’s immune system
  • Enables the body to absorb super important fat soluble vitamins A, D, E and K!


So next time you’re out shopping, read the food labels. Before eating a fat-free food, make sure the product isn't loaded with sugar or additives, and that it's actually lower in calories than the regular version!