The Refresh Programme

(6 weeks)

My 6-week programme is a kickstart to better eating habits, you'll carry out an initial '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. You will get some space to work on habits and beliefs that get in the way, shifting to new ways of behaving and eating when busy or stressed. The health benefits you will achieve will include improved energy and digestion, better mood and sleep as well as managing stress, and a kickstart to weight loss.  You will also start to feel in control and practice some new food decision tools and skills in managing the situations and people around you that trigger overeating episodes. This is also the secret to weight loss and maintenance longer term which doesn’t happen with short term diets (for longer term support please see the Renew programme)

Topics covered in this programme:

  • Refresh: discover your healthy eating plan - learn the nutrition science you need for a vibrant mind and body; how refined carbohydrates affect your body and mood; how to choose the best carbohydrates, essential fats and vital 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 and, within 2 weeks, you will have new healthy swops for foods and drinks that you wish to reduce or avoid. You will receive a 2-week personalised menu plan with recipes and shopping list to help you get started.

  • The Impact of caffeine, sugar, processed foods and alcohol on energy, health and weight management

  • Understanding food labels and smart shopping so you know what to include and what to avoid

  • Learn new behaviours and work on mindset - coaching topics depending on your needs: Strategies for emotional eating; tackling limiting beliefs and stress action planning;

What you'll experience:

  • Kitchen clear out and restocking a healthy kitchen

  • Help to create your nutrition plan that is full of delicious meals and snacks

  • A kickstart health and energy boost (improving mood, digestive and premenstrual symptoms)

  • 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)

  • A boost to self-confidence and how to manage lapses should they occur - a complete overhaul of limiting beliefs and self-efficacy skills to manage tricky situations around food and eating, including eating intuitively

  • My 18 years of experience and support 100% of the way!

  • Motivation and fun throughout!

Other add on services include:

  • Personalised nutritional consultation (includes supplement plan)

  • Ongoing delicious menu plans, recipes and shopping lists

  • Help with stocking a healthy kitchen

  • Healthy shopping trip to your favourite supermarket!

  • Reiki therapy

Programme Format:

There will be 4 meetings arranged either face to face or via online/phone coaching over a 6-week period. The first session is 1 hour and 30 minutes long, the follow ups last 45 minutes.  We meet at Orange Tree Clinic or via my online portal. You'll also receive my 'Joyful Eating Journal' to record your progress and have access to the ‘better’ Nutrition app where you can log your daily food and mood journal and key goals you set weekly, with motivational support from me both during and between sessions. 

If we decide that your symptoms (e.g. digestive or hormonal symptoms) merit more investigations, including nutritional therapy consultations, then I recommend that you complete a Wellbeing Programme initially. Then you can follow on with this coaching programme to maintain your progress. Please contact me so I can assess how I can help you best.

How to get started:

I will design the programme to suit your needs, so do please email me here to arrange a 20 minute phone call to discuss your requirements.

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 focusing more on my behaviour and eating well