Tag: health

healthy eating habits

3 Basic Ways to Form Healthy Eating Habits

10th January 2017

This Tasty Tuesday its simple.   Here are 3 basic healthy eating habits to try.

Are you getting slightly confused/a little overwhelmed this time of year with lists and advice on things we should do, not do, eat and not eat?  21 day detoxing, 30 day ab challenges, 14 day matcha tea drinking…..the list goes on….?!

Yep, me too.  So how about remembering what we already know and actually just doing it?  Taking action on our intentions to be the best we can.

A lot of us (me included) are embarking on a healthier lifestyle this January and eating well is a  big part of it.  That’s great, just don’t be too hard on yourself if by now – yes 10 days in – you think you have already broken all the rules/resolutions you set and you’ve totally blown it.  Don’t despair if you’re bored, hungry and cant be bothered.  Its ok.  Its what we do, we are human.

How about trying the no nonsense way instead?

3 basic ways to form healthy eating habits we should all be able to stick to:  Apart from saying NO to seconds and YES to salads, try these for a no nonsense way to bring on healthy eating habits this year:

  1. Drink more water. 

    It will fill you up, aid digestion, and of course keep you hydrated.  You’ve heard it before, I will say it again – the brain can easily confuse thirst and hunger signals, so a lot of the time you think you’re hungry you are actually just thirsty.  Try a drink first, but remember to eat at regular intervals too.

  2. Do not deprive yourself

    Don’t stock pile for a binge.  Remember healthy is about BALANCE.  Storing up the junk food or only eating it at weekends is prolonging the pain as far as I’m concerned.  Enjoy a little of what you fancy, do not label any foods good or bad and think about MODERATION as key.  A healthy attitude to all food leads to better healthy eating habits.

  3. Write down what you eat/drink.

    Be honest and write down EVERYTHING you consume.  Believe me, if you start this now at the end of the day/week when you look back over your food diary, you will either be proud or disgusted!

There you go – 3 basic, simple, no nonsense tips and tricks.  Tried and tested and results seen every time.  You see – they say there are no quick fixes, but there are 3.  All you have to do it take action and follow them to create healthy eating habits this new year.

 

To find out more about how no nonsense nutrition can help you prepare and stick to your healthy eating goals, please email : info@nitakothari.com

Want to join us for further help, motivation, support and accountability? 

The annual GET FIT IN FEB  is starting soon!  This year we are extending the community via Facebook and will include healthy eating ideas, recipes, tips and tricks alongside the exercise and activity boosts! 

Please register your interest via email here: info@nitakothari.com via Facebook message or by signing up to the newsletter HERE and we will send you further details of this FREE PRIVATE group

 

eatwell guide

Portion Size?

26th June 2016

Bonus Q & A. This week you asked mostly about Portion Size. And ladies and gents – SIZE MATTERS.  How many? How much? What weight? How many grams is that? How big a handful? Is that enough? Am I putting in too much? …..etc…..

You asked in relation to our recipes/ideas/creations.  When sharing my ideas I need point out its usually instant so I can give you a list of ingredients, BUT I know, I don’t usually tell you how much to use, so I wanted to address this question of portion size firstly in relation to our “recipes” and secondly in general.

 

PORTION SIZE in our creations:

The simple, honest, no nonsense answer as to why we don’t usually include a weight or measurement is because

A) We don’t usually weigh or measure our ingredients.  *

B) Because the recipes or ideas we share are usually a one off/first time/instant/this is what I just made and its great – kind of thing.  So making it again could mean we use a different portion size of each ingredient or other ingredients!

C) Also, we don’t TELL you how much because we try to EMPOWER you to make your own decisions and creative choices when it comes to food.  You might not like one of the ingredients we use, so you can try the recipe and leave that out/substitute it.  You may love something in there, so want to include more.  And that’s fine.

(* Can I just add we haven’t really attempted baking yet in any pro manner – baking will and does require more precise measurements and when we cross that bridge things may become more precise – for now a cup means use the same cup for all cupfuls in this recipe, a handful means your own hand size, table spoon is the one in the drawer next to the knife and fork, tea spoon is the one your stir the milk in with)

more “Portion Size?” …

Complete the Cook – week 1

23rd June 2016

Welcome to the first in a series of Complete the Cook posts, where we share our favourite product recommendations that work in what we are eating / cooking / blending and creating now!  This is without money changing hands, no endorsements etc just what we use, find helpful, cheap, easy – what makes sense, comes in on budget, tastes good and of course is pretty healthy too!  This should help you create your shopping lists if you want to try any of these no nonsense meal ideas too!

Full Complete the Cook blog CLICK HERE but here are the bones of it for you:

3 recipes this week:

Breakfast – with the “Straight Up” yoghurt pots from The Collective Dairy

Strawberry Salad – with the “Perfectly Imperfect” range from Tesco

Green Smoothie – with chopped mango chunks from Tesco

If you like Complete the Cook and you want more, or you simply want to get ahead of the game and receive more recipes, ideas, tips and cheat sheets etc just sign up to be one of the first to receive our new email newsletter starting this summer!

Remember we also offer personal, made to measure plans (online or 1 to 1) to get your health/energy/weight/fitness back on track, put a spring in your step, help you shop smart, budget, and eat well.  We also offer fully comprehensive weight management programmes and health coaching, so drop me a line info@nitakothari.com if you’d like to find out more.  We’d love to work with you to create healthy recipes using the foods YOU like so YOU enjoy them!
 
For a free, no obligation, consultation just get in touch: info@nitakothari.com and mention this post before the end of July!

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walking for health

Walking for Health

We are walking for health with Macmillan again today! Please come along and join us (and please keep your fingers crossed this wonderful weather holds out until this afternoon too)

We will walk for approximately an hour this afternoon, setting off at 1pm from the Macmillan Support and Information Center at Croydon University Hospital and advise you arrive about 10-15min prior, in order to complete a brief health questionnaire and meet your fellow walkers. For further info, please see the Walking For Health page  or feel feel to email me – info@nitakothari.com

Look forward to seeing you later (ps – did we mention the free soup/tea/coffee after the walk…..?)

And if you enjoy this one, you can find out more about the walking for health scheme and other accredited health walks in Croydon here: https://www.walkingforhealth.org.uk/walkfinder/croydon-walking-for-health-scheme

walking for health

Walking for Health

Please join us in walking for health this February.  As part of our Get Fit for Feb campaign, we will walk for approximately an hour, setting off at 1pm from the Macmillan Support and Information Center at Croydon University Hospital.

We advise you arrive approx 15min prior, in order to complete a health questionnaire and meet your fellow walkers.  For any further info, please see the Walking For Health page or feel feel to email us – info@nitakothari.com.  We look forward to seeing you there! (ps – did we mention the free soup/tea/coffee after the walk…..?)

 

get fit in feb

Get Fit in Feb

29th January 2016

Confession – we’ve not hit the gym since before xmas! Eeeek! We did have the excuse of broken toes and “tennis” elbow (?!) But Monday will be a new start .

As it’s a Monday and the 1st of February, we’re launching ‘Get Fit in Feb’ and we’re asking your help. We will post our pics, tips and progress reports, but would totally welcome your support and motivation along the way. I’m inviting encouragement, comments and pics of you doing your bit to get fit too – success stories and total fails welcome! – We are only human!

January was supposed to be about getting fit and healthy, but we all know what happens when the excitement of the new year wears off and the Jan blues creep in, so to keep motivated and to re-boost through Feb from the comfort of your own home (whether you’re trying to lose weight, train for a 5k, start a healthier diet etc), lets start again and ‘Get Fit in Feb’ and let’s do it together!

Who’s in? Who’s with me? YEP? Please join our Facebook event page to get involved!

Walking for Health

Please join us for weekly health walks this January 2016.  We set off at 1pm from the Macmillan Support Center at Croydon University Hospital.  We advise you arrive approx 15min prior, in order to complete a health questionnaire and meet your fellow walkers.  For any further info, please see the Walking For Health page or feel feel to email us – info@nitakothari.com.  We look forward to seeing you there! (ps – did we mention the free soup/tea/coffee after the walk…..?)

Walking for Health

Please join us for weekly health walks this January 2016.  We set off at 1pm from the Macmillan Support Center at Croydon University Hospital.  We advise you arrive approx 15min prior, in order to complete a health questionnaire and meet your fellow walkers.  For any further info, please see the Walking For Health page or feel feel to email us – info@nitakothari.com.  We look forward to seeing you there! (ps – did we mention the free soup/tea/coffee after the walk…..?)

Walking for Health

**PLEASE NOTE** Due to unforeseen circumstances I will not be leading this walk today.  It is still on, so please feel free to join, however, note we will not be present.  We look forward to seeing you next week too though as planned!

Please join us for weekly health walks this January 2016.  We set off at 1pm from the Macmillan Support Center at Croydon University Hospital.  We advise you arrive approx 15min prior, in order to complete a health questionnaire and meet your fellow walkers.  For any further info, please see the Walking For Health page or feel feel to email us – info@nitakothari.com.  We look forward to seeing you there! (ps – did we mention the free soup/tea/coffee after the walk…..?)

Walking for Health

**PLEASE NOTE**

Due to unforeseen circumstances I will not be leading this walk today.  It will still go ahead, so please feel free to join our lovely walkers for the first Wednesday walk this year, however, note we will not be present.  We do hope to see you next week though as planned!

 

Please join us for the first health walk of 2016.  We set off at 1pm from the Macmillan Support Center at Croydon University Hospital.  We advise you arrive approx 15minutes prior, in order to complete a health questionnaire and meet your fellow walkers.  For any further info, please see the Walking For Health page or feel feel to email us – info@nitakothari.com.  We look forward to seeing you there!