And breathe…

And breathe….

A simple breathing exercise could be your answer to weight loss. check out this months edition of Nottinghamshire Aspect and read my full article

notts aspect



notts aspect Feb


If you can’t get hold of it then read on…….

We are now a quarter of the way through 2018 and maybe you might still be keeping to your new years resolution to lose weight, with the hope that this time it’s going to be different!  But maybe you have already cheated on your diet and will have to start again; tomorrow or the next day or the next……

NY resolution

Every time you make these promises to yourself and you don’t keep them it can add to your stress and stress is the one thing that will derail all your good intentions.  Being stressed can trigger the release of a stress hormone called cortisol, which can often result in an increased appetite and potential emotional eating.

So my one secret to continued weight loss is to de-stress by deep breathing!


Practiced daily this quick and simple breathing technique can change your life for the better.  It will increase your energy levels and help you to achieve more.  By being in a relaxed state of mind you will be able to focus more easily, free yourself from stress, negative emotion and feelings of anxiousness.




In other words ‘see the wood for the trees’





Lets get started!

  • Make yourself comfortable and close your eyes
  • Place one hand on your upper chest and one on your abdomen just below your navel
  • Slowly breath in through your nose as you count to 5
  • Hold for a count of 2
  • Slowly breathe out through your mouth as you count to 10
  • As you take your first breath in silently say to yourself ‘relax’.
  • As you breath out silently say to yourself ‘calm’
  • Repeat 4 times

Try to make sure the hand on your tummy is the only hand moving


When you are stressed or anxious you take shallow breaths using the top of your chest only.  Learning to breath more slowly and deeply can help keep you calm

After 4 deep breaths, shrug your shoulders up to your ears then quickly release them.  Repeat this 4 times.  Again this helps to release tension

Slowly open your eyes and notice how relaxed you are.  Now you are in a better place to focus on your healthy eating goals, make changes and see improvements

I can also help support you to make those small but permanent changes.  As an experienced nutrition coach I can keep you on the path to a healthier lifestyle.  I also offer cooking sessions for those that want practical tips and advice.  My business is based in West Bridgford but I also offer a telephone or Skype service for busy clients who can’t travel to see me

what i do

Valentines raw food menu

Valentines raw food menu for two

For more healthy eating advice please visit my website

IMG_9884Why not try something different this Valentine’s day and enjoy a light and energy giving ‘raw’ vegan meal.  Many of the water soluble vitamins are preserved and the dishes are bursting with fibre

I have devised a  light two course menu of courgette noodles (courgetti), with tomatoes and cannellini beans and for ‘afters’ peanut butter truffles.  The courgette is made using a ‘spiralizer’, although you can now buy them already prepared in many supermarkets. Eating courgettes this way means you can enjoy the romance and joy of pasta twirling without the carbohydrate overload.  The tomatoes add some great antioxidants and the beans are a good low fat protein source, and both are a great source of fibre.

The dessert is only slightly naughty; the peanuts provide protein and fibre, the rice is gluten free, the chia seeds are bursting with omega 3 fats and the sesame seeds are a valuable source of calcium.  Finally, the dark chocolate contains some nice mood enhancing endorphins.  Making it an ideal choice for Valentines day


Courgette noodles with tomatoes and cannellini beans


  • IMG_13812 large courgettes, spiralized (or ribboned with a vegetable peeler)
  • 150g cherry tomatoes, halved
  • 1 Tbsp avocado oil or virgin olive oil
  • Juice and zest of ½ a lemon
  • ½ tsp dried chilli flakes or ½ chilli de-seed and finely sliced
  • sea salt and cracked black pepper to taste
  • 1 tin of drained and rinsed cannellini beans
  • Sprinkling of toasted sesame seeds
  • 4-5 fresh mint leaves chopped


IIMG_2437n a large bowl mix all of the ingredients together – except the sesame seeds and fresh mint. Taste and add some salt and pepper if needed or a bit more chilli


Leave at room temperature for 20 minutes for the flavours to marry together. Scatter over the images-10sesame seeds and mint. Serve in a large clean bowl to share – visualise the spaghetti eating scene in the Lady and the tramp!








For dessert some little bite sized chocolate lovelies!

Peanut butter truffles


IMG_1816100g wholenut crunchy peanut butter

10g wholegrain puffed rice – toasted, cooled and lightly crushed

few drops of Vanilla extract

1 ½ tsp Agave, Golden syrup or Maple syrup

½ tsp Chia seeds

½ tsp Sesame seeds

40g Dark chocolate

½ tsp Coconut oil

few grains of rock salt


Mix the first six ingredients together. Blend well

Line a tray with Clingfilm and shape the mixture in to small balls. Keep wetting your hands with cold water to stop the mixture from sticking to youIMG_1820

Leave the balls to firm up in for fridge for at least 30 minutes

Melt the chocolate and coconut oil in a pan over a bowl of hot water or microwave on high for 1 minute


peanut butter truffles


Remove the peanut balls from the fridge and dip each one in the chocolate. Place on the cling filmed tray to set. Crush a few grains of rock salt over the coated peanut balls.  Leave for a few hours for the chocolate to harden.  Then pop one in your beloved’s mouth and enjoy!