Meat Free Monday

Meat Free Monday

In some circles Monday has been deemed ‘Monday Free'; with bloggers and recipe writers like myself posting meat free or vegan dishes, and promoting the idea to be meat free at least one day a week (and hopefully more!).

Meat Free Monday

If you are looking for inspiration then check out my recipes on the right of this post

Or maybe you need more confidence to try Meat free; if that’s the case then why not come to my vegan cookery classes in West Bridgford, Nottingham?

They are for a maximum of four people and occur on a Monday, Wednesday or Friday from 11 – 12.15pm, Tuesday from 12.15 – 1.30pm and Tuesday evening from 5.30 – 6.45pm – although the times could be flexible.

vegan classes

It costs £25 a session (includes ingredients, equipment and recipes), or if you block book all six you only pay for five i.e. £125

If you are thinking about going meat free you may feel you need some nutritional support to make sure your meals contain all the elements for a healthy balanced diet.  I offer one to one tailored nutritional sessions that will help you to achieve that balance.  A 50 minute session costs £40 or 3 sessions for £100

testimonial anna

Contact me for more details or to book your place on my cookery classes 07946 301338

 

 

The 80/20 rule of healthy eating

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

imagesVery few things in life are perfect and the same can be true of your diet.  Its hard to not look at the delicious cakes at the coffee shop and then ask only for a black coffee, when you really want that lovely cake as well.  This is where the 80/20 rule comes in.  We never do 100% of things 100% perfectly , so why do we expect to eat perfectly all of the time.  It places an unrealistic expectation on us. If you want to lose weight and keep it off then give then 80/20 rule a go.

It’s the perfect way to eat

For 80% of the time eat a healthy balanced diet and 20% of the time have some well deserved treats.  It’s that simple!

How it works

Over a week you will probably eat 3 meals and 2 snacks every day, that’s 35 different times every week you have to make food choices.

So 80% of the time (or 28 times during the week) make good healthy choices; for instance:

  • Eat lots of fruit and veg in a rainbow of coloursfruit-and-veg-225x300
  • Drink 8 glasses of water
  • Eat good quality protein like quinoa, eggs, Quorn, tofu, oily fish (salmon and mackerel) and chicken
  • Eat more wholemeal grains like wholemeal pasta, bread and rice
  • Incorporate more beans and lentils into your cooking – for low fat and high protein nutrition
  • Eat nutrient rich fats like olive oil, avocados, coconut oil
  • have plenty of calcium rich diary
  • Cut down on alcohol 

  • Snack on nuts and dried fruit
  • Reduce your portion size

dark chocolateAbout 20% of the time (or 7 times during the week) relax a bit and have a few treats.  That’s the time to really enjoy a glass of wine, a packet of crisps, a biscuit or two, a square of dark chocolate, a latte or a piece of cake.  But eat that treat Mindfully, which means really savour and appreciate that treat and most of all ENJOY it and don’t feel GUILTY.

A healthy balanced diet can accommodate treats but like many things (and I’ve talked about this before) it’s all about moderation!

This handout may help you to apply moderation with your diet

The 80-20 rule

Try to follow these guidelines at least 80 % of the time for                                           a healthy lifestyle change.