The Renew programme (12 weeks)
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 a 6 week 'kickstart' programme combined with additional weekly 'drop in' sessions (in person or phone/online coaching).
First 6 weeks
The first 6-weeks 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 stressed or anxious. The health benefits you will achieve will include improved energy and digestion, better mood and sleep as well as managing stress. Although weight loss may happen, it’s not the main focus. 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.
Topics covered in this programme:
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 and within 2 weeks you’ll 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: Strategies 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 (improved blood sugar; better digestion, less bloating; improvement in 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)
A complete overhaul of limiting beliefs and self-efficacy skills to manage tricky situations around food and eating, including eating intuitively
My 17 years of experience and support 100% of the way!
Motivation and fun throughout!
Second six weeks
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 a lapse
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:
Personalised nutritional consultation (includes supplement plan)
Help with stocking a healthy kitchen
Healthy shopping trip to your favourite supermarket!
Food preparation and cooking methods
Ten sessions: the first one is 90 minutes, the follow ups are 45 minutes. The sessions are a combination of face- to- face and online/phone coaching. We meet at Orange Tree Clinic in Teddington or an agreed venue of choice. There will be an opportunity to follow up weekly after each session. 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!
Your Investment: starts at £940 payable before commencement of the programme. 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.