Posts in Health
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

Gratitude – One thing that will change your life forever!

Gratitude is the fundamental reason behind happiness, it’s not the happy people that are thankful, it is the thankful people that are happy. 

We are that confident that this is the case we are going to set you a challenge to start right now, so keep reading!


“You have no cause for anything but gratitude and joy”

-  Buddha


You might be wondering what is gratitude!?

Well, let me tell you….

Gratitude can be defined as a feeling of appreciation or thanks, noticing simple pleasures and acknowledging everything that you receive.

With thanksgiving coming up, the world will be taking time to acknowledge what were all grateful for, our question is … Why just do this over one day?


Here are some reasons why it is important to practise gratitude:

-          Presents a heightened sense of self-worth. It is a great way to become aware of what you have rather than focusing on what you don’t, this shifts your focus to a more positive approach. Practising gratitude is also a great way of turning everything that you have, or who you are, into enough. When you feel enough and realize other people see value in you, you can change the way you view yourself.

-          You are 25% more likely to be more creative, bounce back quicker from adversity, have a stronger immune system, have stronger social relationships (Emmons, 2007)

-          Helps us celebrate the present, magnifying positivity and noticing them more. Research shows that positive and negative emotions wear off pretty quickly, however gratitude helps us appreciate things more meaning the emotion lasts longer.


Research has shown that overall quality of life is improved through practising gratitude, so why not give it a go?

In fact, we are that confident in this theory that we are going to set you a 30 day gratitude challenge (you can research this more but we have done all the work for you), all you have to do is:

1.       Each day write down something that you are grateful for, make sure that you FEEL it deeply,  it should be something that makes you ponder (something that makes your heart swell up). Make sure you are very specific with this, for example, it is obvious that you are grateful for your children, but why do you feel grateful?

2.       Click the button below, follow the instructions and we will email you a printable document to use daily with instructions,


Once you finish this task you will find that you begin to appreciate the simple pleasures and things that you may have previously taken for granted. Gratitude should not be used as a reaction when you get what you want but utilised all of the time, look for the good in even the most unpleasant negative situations.


Starting from today don’t wait for a positive experience to happen for you to feel grateful, demonstrate gratitude in all of your experiences, even the not so positive ones.