Join Me For A Tweet Conference on Health & Nutrition Mondays 2pm EST/ 7pmGMT

Hope you are all well

Today  I wanted to jump on here to let you all know that I will be having a twitter conference on Mondays 7pm GMT or 2pm EST.  All you need to do is to sign up: http://tweetchat.com/room/LFGC and include the hashtag #LFGC in your tweets.


We will be discussing Health and Nutrition, so feel free to share this post and get your friends to follow Ldnfitgirlsclub on twitter.
 If you have any tips you can pass on you may wish to also share that with us in the tweet chatroom.

See you all there each Monday. Connect with me and let's have some fun learning about our health and nutrition!



Colette Morris SAC Dipl. (Diet &Nutrition)    Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Protein Breakfast And Diets

Poached Egg, two slices of honey roast ham, sliced tomatoes
 
Yummy, who says you can't enjoy breakfast if your losing weight!  This is a protein based breakfast which will ensure you don't crave for carbs during the morning.  Just because you are on a weight loss program does not mean you have to eat rabbit food, it's about eating healthy.  This dish is low in fat, high in protein and will help balance out your blood sugars throughout the morning. If you are peckish before lunch have a piece of fruit or a small pot of yoghurt.

Breakfast is the most important meal of the day.  You don't need me to tell you that.  If you don't set your day up properly you will end up eating crap and defeating the purpose of losing weight or improving your health if those are your aims.  Let's look at this logically.  Your body is in a state of repair when we sleep. Therefore a lot is happening and a lot of energy is being used when we 'rest'.  Fuel is needed to ensure the body repairs itself during the state of rest. Your digestive system has to shut down during this period to enable the body to carry out other repair functions, therefore if you eat later than 8pm it is unlikely your body will process the food ingested and therefore it either sits in the gut until your digestive system is switched back on in the morning, or it is stored as 'fat' in the body.  Another reason not to eat late at night!

Most cereals are of no value to our bodies nutritionally, with the exception of wheat based cereals such as weetabix, shredded wheat and bran flakes along with porridge or oats based cereals or muesli which are low glycemic (Low GI) and will slowly release the energy evenly throughout the morning so you don't feel hungry.  You can top these cereals up with fresh fruit as added sugar in a natural way will increase your energy levels.

Really important to note that your breakfast must not be below 200 calories, otherwise you will tend to get hungry in no time and crave the wrong foods.


Colette Morris SAC Dipl. (Diet &Nutrition)     
Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Is my Bum Big In This?

 Confessions of an ex dieter.. check out my squidoo lens on weightloss, see my story there....


http://www.squidoo.com/is_my_bum_big_in_this

Colette Morris SAC Dipl. (Diet &Nutrition)    Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Lose Weight and Have Fun Doing It!

Losing weight can be fun!  Try getting together with a bunch of friends and help cheer each other on. I try to make it a competition on who can find the tastiest low calorie menu / meal.  Even better, when you can find low calorie deserts and cakes which are home made and you know all the ingredients that you personally put in them are healthy and low fat!

Going back to basics, cooking food from fresh produce makes dieting interesting and fun and not to mention healthy too!  I recently did a 10 day detox many of you have since followed and completed this too, and I found it fun buying all these vegetables I would not normally buy and making a meal out of the various combinations. 

You can control what you put in your meals, how you cook your meals and the portion size,all  of which are important to successful weight management.  Of course the fun begins when you invite friends around for a 'healthy four course meal', all freshly cooked by yourself. Who would imagine losing weight and cooking delicious food all in the same sentence!

Exercising is also made easier when you have friends to do things with, to goad you along and to encourage you when you feel like you don't want to get out there in the cold,wind or rain!
You may also want to look at taking up activities you would not normally do, like line dancing, salsa or badminton something where you can have fun with others while building new friendships and support networks.

Don't get into the trap of weighing yourself too often. I would say once every two weeks is adequate enough, more importantly is the inches you lose as this is a good indication of fat loss.  After all, that is why you are losing weight in the first place.

Have fun losing weight don't make it a chore and watch it all drop off!  After all you are now undertaking a massive lifestyle change,one that will stay with you long term.

If you liked my post feel free to share this by email or twitter or facebook

I would love to hear your techniques on keeping yourself on track,post them in my comments box below…

Colette Morris SAC Dipl. (Diet &Nutrition)     
Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Goal Setting - Are you in the 3% Who Succeed?

 We are now into week 3 of the year 2011.  How many people do you think have given up on their New Year's resolutions and goals?  Are you in the 80% of people who have failured to carry through their 'improved health', or  improved 'wealth' plans, change of job and other resolutions that have now fallen to the wayside.


We see this time and time again each new year comes, people want to stop smoking,lose weight, change jobs, these are some of the top resolutions and 9 times out of 10 always are never seen to fruition.  How could you guarantee achieving your goals or resolutions?  If this could be bottled, someone would be very rich out there.


Goal setting is a way to ensure you achieve your new year's resolutions.  Behind each goal there has to be a reason.  It is important that this reason is one which keeps you focussed and on track at all times.  You need to be clear about the reason why you are achieving the goal in the first place.

Here is a short video I put together on goal setting which details all the steps you need to take to ensure success:



Secondly, mindset is key to achieving any goal which is set.  Here's some  great books that will help you with your goal setting from Amazon:The Magic Lamp: Goal Setting for People Who Hate Setting Goals, Goal Setting 101 : How to Set and Achieve a Goal!, A Guide To Goal Setting And Success In Life (Self Help Series)

 Putting your goals into action will help you achieve them,but remember to keep your focus and your reason why you are working towards your goals in the first place.  You may want to make yourself accountable, by telling friends and family of your goals will help you to keep focussed.

Keep Focused and be in the 1%....

If you liked my post feel free to share this by email or twitter or facebook

I would love to hear your techniques on keeping yourself on track,post them in my comments box below…

Colette Morris SAC Dipl. (Diet &Nutrition)    Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Giving is a Gift!

 Just a quick blog post today. I signed up week to a half marathon on the 1st of October all in aid of Cancer Research.  I was really motivatedto do this because you see a dear friend of mine has recently gone through radiotherapy treatment for cancer (the 2nd time in her young life), and she has been such an inspiration and positive person through all of her treatments.  Now some could take the news badly and all but give up hope in life, but for most, there is a driving force and hope that remaining positive and cheerful will get you through and gain you more time. 

Recently, I had been informed of another friend whose 3 year old had been diagnosed with leukaemia and had undergone chemotherapy for this, but you know what with the wonders of science and with donations given to charities such as cancer research there has been an improved advancement in the treatment of certain cancers and to me, that is the reason for my doing this marathon event for cancer.

We all know someone who is affected by cancer so donating what ever you can by clicking on the link http://www.sponsormetoshine.org/cancersucks2011  
will help may be not know but later on...
 

Colette Morris SAC Dipl. (Diet &Nutrition)     
Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Tips For Keeping On Track - Weightloss/ Dieting

 Losing weight takes time, and in doing so we need to break habits we have built up over time.  I am talking about the bad habits of just having to have something in your mouth for no other reason than you just feel you need to...

To often I was caught out by the same bad habit or having snacks late in the evening, it became a habit to have that 'glass of wine' with a few 'biscuits and some cheese', that was my downfall. Tell me what yours is? post me a comment below..


Did you know it takes 21 days to break a habit?  All you need to do is to condition yourself mentally.  When you find yourself reaching for that forbidden food item, say to yourself repeatedly, will this help to get rid of the extra pounds I am carrying around?  DO I really need to eat this right now? Am I really hungry or just bored?

I found myself having these little arguments with myself in front of the refrigerator  each evening, I won many of such arguments,but there were a few that I succumbed to. Then gradually I found that when I had such thoughts,I could switch them off,or decide on another course of action instead,like having an alternative snack that was low fat,and low in calories, or just plain getting a cup of tea or some water and retiring to bed to avoid the kitchen.

Not saying this will work for you, but you need to workout when you find yourself craving these naughty snacks and why.  Only when you find this answer will it be easier for you to manage the snacking for no reason issue.

Always have healthy snacks around the house.  Stop buying unhealthy snacking foods such as cakes, crisps,cheeses and the like.  The less temptation around the better.  If you do have to buy them,then look for low fat alternatives, and then be conscious of stretching out the snack when you eat it. If it lasts longer you are less likely to snack again after.

• Snacks should be no more than approximately 110 calories.  You should also ensure you only have 2 / 3 snacks per day. 
• Keeping a photo of you now on the refrigerator is a way of helping you to keep on the straight and narrow. 
• Buying or hanging up an outfit that you want to get into is really a good method to keep you focused. If you have a reason for losing the weight or dieting, the nensure you have this reason posted in a place where you can see this daily. 
• Manage your portion sizes. I use a smaller plate so that I don't fill it up.
• Drink a glass of water the next time you think you are hungry for a snack, it may well turn out that you are thirsty and not hungry. 
• Instead of eating a chocolate bar when you next feel for one, why not try a hot or cold chocolate drink, far less calories:)
 

Hope these tips help you to keep on track.  Why not tell me what else you do to keep you on track by leaving me a comment below.
If you think this information is useful,  please feel free to shareit on facebook or twitter or other social media links below :)









Colette Morris SAC Dipl. (Diet &Nutrition)   
London Fit Girl Founder

Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Weight Loss Plan - Keeping a Food Diary

 Keeping a Food diary is one of the keys to managing your weight loss successfully.  If you make it a habit to keep track of what you eat and drink along with what exercise you have managed to do for the day you will begin to see how dedicated you are in succeeding.

It can be quite onerous at first listing everything you eat, but then after day 4 it becomes a habit.  If you have a medical condition, keeping a food diary is also beneficial for your physician as they can see the diet plan you are following and can advise you if you are eating something inappropriately.  Alternately most weightloss coaches and nutritionist encourage people to keep food diaries as you can see what foods are most likely to impede your programme.

If you have signed up for the weightloss challenge in the tab above you will get a weight loss diary as a gift from me.  SO don't wait sign up today.

Join our weightloss challenge enter your details below to get started today..

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Colette Morris SAC Dipl. (Diet &Nutrition)     
Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Diet & Nutrition - Radiotherapy And The Effects On Your Teeth & Diet

 I have recently come across a a very dear friend who is going through Radiotherapy treatment for cancer of the thyroid and the seeing the effects it is having on her diet prompted me to research this more.

The information in this post is gleaned from a number of areas on the internet,both medical institutes and other specialists in nutrition for cancer patients.

What I have found is that Radiotherapy used for cancer treatment of the head and neck can have harmful effects in your mouth. This includes dryness and soreness that greatly increases the risk of tooth decay, gum disease and infections.

Your oral and dental health needs to be as good as possible to reduce treatment side effects and keep your mouth feeling comfortable. Achieving good oral health is hard work but a good dental team will help you with this. Stopping smoking will also be extremely helpful for your mouth, the cancer and also for your future dental treatment.
 You can prevent adverse dental problems by brushing your teeth regularly and use a fluoride mouthwash after drinks, snacks and meals.

Your general health is also very important and a well balanced diet containing enough energy, protein, vitamins and minerals is essential to help you recover from treatment as quickly as possible.  You may find it difficult to eating solids due to the dryness and soreness of the mouth area, that being the case a liquid diet maybe more appropriate.  Smoothies made of vegetables, fruits packed with protein and minerals will help to keep your weight up and helps to build the immune system.

It is very important that during and after the cancer treatment your diet is properly monitored by a nutritionist.

Herbalife Products which you may find useful:
Shapeworks Formula 1
Protein Powder
Rose OX (Antioxidant)

  





Colette Morris SAC Dipl. (Diet &Nutrition)    Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Latest Zumba Dance - Have You Seen This?

Colette Morris SAC Dipl. (Diet &Nutrition)    Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Day 9 of 10 -Day Detox And Skin Looks Great

 Day 9 and I happened to jump on the scales this morning,couldn't wait to see how much I had lost in weight. Was really surprised and pleased, I have lost 7lbs in total and 5cms around my waist, 2cm from my thighs,4cms around my hips and 5cms around my bust so 16cms lost in total over 9 days is great.

In all seriousness it takes strength,motivation and focus to lose weight, after all many of us put on weight overtime, sometimes it has taken years for that weight to slowly creep on, and howmany of us want to then see instant results!  The slower you lose the weight,the more likely it is to keep off and not return.

• Develop good eating habits,choose your shopping carefully this helps!
• Always plan your meals as much as possible
• Add in 30minutes of exercise 4days a week minimum - this could range from walking, salsa,gym or other sport (no shopping does not count,although walking around in the mall is a way to get the walking in.. lol!)
• Drink lots of water.
• As we get older we need to use supplements, for bones,joints, memory and immune system.

Tomorrow is the final day in the 10 day detox,if you have stuck with me let me know your results by leaving me  a comment below.
















Colette Morris SAC Dipl. (Diet &Nutrition)     
Herbalife Shop - http://healthyweightloss.herbalcoach.com/
 

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Days 7 & 8

Day 7 & 8 meals are above. 

I cooked some stuffed peppers which were stuffed with pumpkin, sweet potato and turnips mashed together with leeks and seasoned with a bit of time, black pepper and soy sauce, and added runner beans to this also.  It was delish!  I also had a salad made up of mixed salad leaves, pomegranates, sweetpeas, tomatoes, cucumbers and avacado with Lemon Dill olive oil and balsamic vinegar. 

During the day I had soup and various fruits and a handful of mixed nuts to keep my energy levels up.

Quick Detox Tips

1. At the start of each day drink a glass of warm water with a little freshly squeezed lemon juice. It’s a great way to start the day and this will help flush your kidneys.
2. Make a point of chewing your food thoroughly.
3. Sip water throughout meals and make a point of drinking 1 - 2 litres of filtered or still mineral water per day.
4. Be aware of portion sizes, it’s better to eat smaller meals more frequently.
5. Exercise gently.

Give your liver a flush

Squeeze the juice of a grapefruit and a lemon into a large tumbler then dilute with filtered or still mineral water. Using a garlic press squeeze in the juice of 2 cloves of garlic and a knob of fresh root ginger. Now add a glob of extra virgin olive oil. Mix thoroughly and sip slowly.

Keep it up guys only two more days...

Colette Morris SAC Dipl. (Diet &Nutrition)    Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Day 6 - Congratulations Your Doing Well On Your Detox

 Day 6 - Many of you have still stuck with it and are telling me how good you feel, how much more energy you have, and how much lighter you are!  Good stuff.
 Alot of you have also been creative in your meal plan. Well done, I will be putting up some photos of your meals you have been sending me on my blog over the next few days.

















Colette Morris SAC Dipl. (Diet &Nutrition)     
Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Day 5 - Half Way There...

 Hey Guys, days 3 and 4 went well, slight headache for me on day three, but I didnt drink enough water so hence the headache.

What did I eat? Well started off with a smoothie for Breakfast on Day 3,mixed fruit in apple juice and blended with a little protein powder.  Tip: you can get frozen fruit from any good food or grocery store, I like the tropical mix and the berry mix. These are great for making smoothies.

Lunch time I stuck it out with a mixed salad with walnuts, sugar snap peas, raisins, carrots, pomegranates, sunflower seeds and olives.  In between I had an some fruit and a handful of mixed nuts and raisins. 

Dinner was delicious - mashed sweet potato with steamed carrots, parsnips and broccoli.

Do you know what, since I have started I have lost 3lbs already!!! How about you all?DO let me know by leaving your comments below.

 Handy tip for today:
If you are missing having 'meat' then why not try 'Quorn'. This is used by vegetarians as a meat substitute. It is made of Mycoprotein which is a nutritious member of the fungi family and is naturally low in fat and high in protein and fibre.  You can get Quorn Chicken, Mince, Sausages.  so you can still cook your favourite meals without the high calorie, high fat meats.

 I'm off to the gym now for a pilates class.  Don't forget to drink lots of water, and keep up the good work.

Leave me a comment on how you are getting on below.

Colette Morris SAC Dipl. (Diet &Nutrition)     
Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Day 2 - Hows It Going?

 It was a great first day,how about you all?  I made sure that I stocked up on lots of fruit and vegetables and salad. Natural Yoghurt, nuts and berries too.

You may feel a little headachey on day 2, this is normal, remember to hydrate yourself properly, drink lots of water. Below is a short video I completed today and wanted to share what I had to eat on my detox day 2.



Let me know how your detox is going on day 2 below in my comment box.



Colette Morris SAC Dipl. (Diet &Nutrition)   
Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Day One 2011 Detox - Cut The Crap Day!

It's here!  Detoxing to get the toxins out... Christmas time is always the time when we overload our digestives system with rich dinners, chocolates, cakes,pies and alcohol, and guess what.... many of us pay the price by gaining weight.

So, my plans for today - I have already cut out tea and coffee, and red meat, so today its cakes,biscuits and sweets and alcohol.

I have a breakfast, lunch and dinner menu already planned to ensure I stay on track.  This is all available in my daily emails I am sending out to those of you who wish to follow this 10 day detox program, just complete your name and email in the box to the side of my blog...

You can also follow us on twitter for motivation @Ldnfitgirlsclub

Good Luck with the program,... post your progress on our  facebook page http://groups.to/londonfitgirlsclub

To your success!

Colette Morris SAC Dipl. (Diet &Nutrition)     
Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Happy New Year 2011

Happy New Year  

2011

Hope you all enjoyed your New Years Eve and parties that followed!  I had a great time with friends and as it was a hectic day I was a bit naughty... I had a Macdonalds Filet o Fish with small Fries... but hey ho,I sure got rid of the 500 or so calories by dancing the evening away for 5 hours so counter acted that with about 800 calories lost! 

L-R Alex,Colette,Mina,Neena - New Years Day 2011

Now the hard work begins, preparation for my 10 day detox.  So in preparation for Monday, because that is when I intend to start off my detox, I will be cutting out coffee, black tea, and red meat today. Why not join me and cut these out of your diet today. Don't worry if you have had a coffee or tea already, make that your last one for the day! 

Now the secret to successful weight loss is preparation.  Take time possibly the night before to get your lunch and snacks for the next day prepared. I know this helps me to keep on track. 

Go to my website for some suggestions for lunch and snacks.. Click this link.

Dont forget sign up for my 10 day detox to get your daily emails...

Colette Morris SAC Dipl. (Diet &Nutrition)    Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program.