Joyful Eating Programmes for a Vibrant Body and Mind
Boost your energy levels and feel fantastic, whilst enjoying your food
My philosophy is to take the stress out of dieting and to bring joy back to eating, both for you and the whole family!
For so long we have been led to believe that strict diets are the only way to lose weight. Over the years, I have met many clients who have been locked into a pattern of dieting, overeating and starvation, it becomes a vicious circle. It's not their fault - the dieting industry has taken advantage by selling the idea that, in order to lose weight you have to sign up to a faddy diet (remember low fat, low calorie, cabbage soup, Atkins?). I like to look at food as one of life's great pleasures, to be enjoyed with friends and families, as well as providing the nuts and bolts of a happy mind and body, with no association with deprivation or stress. We are all different and there really is no one 'diet' that fits all. In fact, once you focus on what it feels like to be healthy and focus on the joy that more energy and vitality brings you, it will be easier to achieve your goals and then weight loss happens naturally.
So I am on a mission to support you to bring the joy back into healthy eating! To help you transform your eating and lifestyle habits to achieve renewed vitality and self confidence. Once you start to improve your energy levels, feel good about yourself, nurturing your body and mind, you will achieve supreme health and weight loss will occur over time. It's not about being a perfect size, but instead having a happy and healthy mind and body - and enjoying the journey, it's not a chore!
I have developed unique programmes that combine the science of optimum nutrition with motivational support and coaching throughout.
And if you are felling a bit stressed and need to tap into some self belief, or want help to relax, reiki can really help too.
Initial Planning Session
My programmes are outlined below, however if you have been struggling with yo-yo dieting for many years, I recommend that we meet for an initial 60 minute assessment session for you talk through the process and discuss any personal goals, issues or concerns you may have. We will also discuss your values, barriers and limiting beliefs. This will give you an indication of how the programme will work for you and may even help you get started, once you experience the coaching process. The cost of this session is £70 and there is no obligation to follow on with the programme should you decide it's not for you afterwards.
I Have Three Programmes To Choose From:
1. 6-week Joyful Eating Programme
My 6-week programme is a kickstart to better eating habits, you'll carry out a 'kitchen reboot' - out with the old and in with everything you need, getting into the habit of planning your meals and keeping a mindful food diary. The benefits you will achieve will include improved energy and digestion, better mood and sleep as well as an improvement in your weight (body fat and muscle) as a result of adopting new healthy habits. This programme is very successful for you should you wish to transform the health and eating habits of the whole household as well as your own! And if you eat out or travel a lot, you'll learn the skills to choose wisely and make it work for your lifestyle.
Topics covered on this programme are:
- Reboot your healthy eating plan - learn about the nutrition you need for a vibrant mind and body; how refined carbohydrates affect your body and mood; how to choose the best carbohydrates, fats and proteins; the requirements for vitamins, minerals and phytonutrients
- Menu Planning and Recipes: The best food choices for breakfast, lunch and dinner, snacks and drinks. Create a system that works for you and your lifestyle; within 2 weeks you will have new healthy swops for foods and drinks that you wish to reduce or avoid
- The Impact of caffeine, sugar, processed foods and alcohol on energy, health and weight management
- Understanding Food Labels and Smart Shopping
- Learn new behaviours: coaching topics depending on your needs: Stategies for Emotional Eating, Wheel of Life and Stress Action Planning
What you'll experience:
- Help to create your nutrition plan that is full of delicious meals and snacks.
- Kitchen clear out and restocking a healthy kitchen
- A kickstart to improved overall health and energy (cholesterol and blood sugar; better digestion, less bloating and improved IBS; improved PMS and a happier mood!)
- Autonomy over food decisions and a boost to self confidence
- Understanding of hunger and satiety hormones
- Weekly coaching and follow up, food diary review and optional body composition analysis (measuring body fat %, muscle, water absorption, metabolic age, BMR)
- No more limiting beliefs and skills to manage tricky situations around food and eating, including eating intuitively
- My years of experience and support 100% of the way!
- Motivation and fun throughout!
Other add on services include:
- Stocking a healthy kitchen
- Healthy shopping trip!
- Cooking skills
Six weekly sessions: the first one is 90 minutes, the follow ups are 45 minutes. Four sessions are face to face, two are online or phone coaching. We meet at Orange Tree Clinic in Teddington. There will be an opportunity to follow up weekly online during the sessions. You'll also receive my new 'Joyful Eating Journal' to record your progress and have access to an online Nutrition Portal where you can log your daily food intake and key goals you set weekly, with motivational support from me every step of the way!
If you feel that your symptoms (e.g. digestive or hormonal symptoms) merit nutritional therapy consultations, then I recommend that you sign up for the 2 or 3 session package to help with these areas first. Then follow on with the coaching programmes above or below to help maintain your progress.
Price: £420 payable before commencement of the programme (includes materials and follow up support weekly with online food diary review). This programme must be completed within 10 weeks of commencement. Please contact me for further information
Here's a testimonial from a client who achieved great results with cravings after completing her programme:
" just wanted to tell you, I've done almost two weeks without ice cream, desserts, crisps and CHOCOLATE would you believe! And...I don't miss it. My snacking has got so much better and my meals are more filling and healthy. I've reduced my meals out and, when I do go out, I make better choices than before. I'm drinking more water and the protein shake you recommended helps my cravings on a bad day. My sleep is on average 7 hours now with less restlessness. Generally in a good mood most days. I've lost some weight but I am focussing more on my behaviour and eating well "
2. 12-week Joyful Eating Programme
If you find that you'd benefit from longer term support to break old habits and embed new ones, this extended programme will be the one for you. It includes the 'kickstart' programme above combined with additional weekly 'drop in' sessions (in person or phone/online coaching). Once you've completed the kitchen clear out and restocked it with the foods that you need; as well as making some key initial dietary and lifestyle changes, you will follow on with longer term support and coaching to continue with your health goals. We know that results are achieved with commitment and continued focus and this programme supports you to stay on track and achieve your end goal. Your plan will be reviewed at the end of the 12 weeks.
This is not a 'quick fix' so I do ask for your commitment from the beginning, just as I commit to your success 100%! I ask you to plan ahead and make time in your diary for the best results.
At the beginning of the programme, we will schedule the weekly meetings, whether face to face or online. There will be a coaching exercise for you to complete at home between sessions. You will need to send me your completed food diary 24 hours ahead of each session so I can prepare.
Additional Nutrition and Coaching Topics to choose from:
- Eating out and how to manage a business trip or a holiday
- Comfort eating and how to stop!
- Boost Your Metabolism: Booster for weightloss
- Basic Supplements for energy and vitality
- How Hormones affect energy, mood and weight
- How to feel positive and tackle limiting beliefs
- How to Manage Relapses
- Slender Eating Strategy: a process for making food choices
- Mindful Eating and Grounding for Stress Management
- Greater self confidence in your body and a return to the 'true essence' of you
Other add on services include:
- Stocking a healthy kitchen
- Healthy shopping trip!
- Cooking skills
Twelve weekly sessions: the first one is 90 minutes, the follow ups are 45 minutes. Seven sessions are face to face; five are online or phone coaching. We meet at Orange Tree Clinic in Teddington. There will be an opportunity to follow up weekly online during the sessions. You'll also receive my new 'Joyful Eating Journal' to record your progress and have access to an online Nutrition Portal where you can log your food intake and key goals you set weekly, with motivational support from me every step of the way!
Price: £740 payable before commencement of the programme.(you may pay in 2 instalments with a £10 admin charge per payment). Includes materials and follow up support throughout, including online food diary review. Please contact me for further information
It may be necessary to schedule an additional appointment to determine a personalised nutrition and supplement plan for particular health concerns, such as hormonal or digestive issues, as only basic supplements are suggested within this programme. Please read the information on one to one consultation programmes.
To ensure continuing support once you complete your initial coaching programmes, I offer a package of shorter 'drop in' sessions for a mini coaching session and body composition analysis. You are welcome to contact me to discuss how we can design your ideal programme as you have the freedom to choose the topics and formats that are best suited to you. Prices available on application.
The value of nutritional testing:
Sometimes there are other things going on that get in the way of progress and it's really vital to test yourself to get the full picture. Then you can make the targeted specific changes that bring you more success. I can advise you on the most relevant tests for you in order that you are supported with a nutrition plan that is tailor made for you.
Here are some of my most recommended tests for improving weight management:
Digestive Stool Testing (starts £295) - we hear a lot these days about health starting in the gut....it's sooo true! And our gut bacteria determines our success at losing weight as diet can change the bacterial composition in the gut. You can obtain great information about digestion, absorption and state of bacteria (good and bad), as well as yeast and parasites. I recommend this test as the 'gold standard' for lifelong health. There is an extra £50 fee for my interpretation of results.
Food Intolerance Testing (starts £199) - to find out which foods affect your digestive system as well as general health and some foods make it difficult to lose weight.
Adrenal Stress Test (£70) - to check levels of cortisol, the hormone that causes stress, poor quality sleep and can slow down the ability to shift body fat.
DNAFit (£250) - to find out how your genes dictate which foods and nutrients your body thrives on and the best exercise to boost your metabolism.
Here's what one of my clients had to say after working with me longer term:
My client, a man in mid 40s, wanted to lose 2 and a half stone in a healthy way. He had very high blood pressure and other health concerns. He agreed to allocate time for gradual changes for longer term results (and take into account life events that do result in plateaus like birthdays, holidays and Christmas!). His long term focus and commitment produced fantastic results on my Joyful Eating Programme using real food, no fad diet or meal replacements!
After 11 months his weight went from 16st 6lb (104.4kg) to 14st 1lb (89.5kg), a loss of 2 and a half stone, which is testament to a healthy eating approach. His body fat percentage dropped over 7% and his visceral fat (that which is around your waist and abdominal organs and is dangerous as it increases your blood pressure increasing heart attack risks) dropped 4 points back into the healthy range. His hydration improved and most drastically his metabolic age went from 57 to 36 years old!
He says "Delighted to find out that I had my lowest blood pressure reading since 2000 at the doctors last week - more progress!"
Premier Joyful Eating Programme
This programme will suit you if you want to work on a symptom, for example IBS, PMS or high cholesterol, whilst improving your body composition. It consists of:
- 2 nutritional therapy consultations plus supplement plan
- 8-12 week Joyful Eating Programme
- Nutrition and Coaching materials
- Additional testing such as DNAFit/Food Intolerance (to be discussed and at additional cost)
- Face to face and/or Skype meetings
This programme is designed based on the individual requirement and after an initial free 20 minute coaching session. Price on application
To ensure continuing support once you complete your coaching programmes, I offer a package of shorter 'drop in' sessions for a mini coaching session and body composition analysis. You are welcome to contact me to discuss how we can design your ideal programme as you have the freedom to choose the topics and formats that are best suited to you. Prices available on application.
Listen to Mike's experience of working with me:
How Reiki can help with sugar cravings and improve self esteem:
Often we are quite harsh on ourselves, especially when we want to lose weight. Negative self judgement can lead to comfort eating in order to feel better temporarily. Reiki is a really relaxing therapy that helps with emotional release to relieve anxiety and negativity, thereby creating clarity and space to find peace and acceptance. It is a beautiful companion in your journey to inner health and wellbeing, helping you to move on with your decision making.
Reiki therapy can be woven into your programme or is available as single sessions. Contact me to find out more.
I also work alongside a hypnotherapist, Nicola Todd who is based at Asana Health in Kingston.