Archive for the ‘diet’ Category

HOW TO MAKE A HEALTHY SMOOTHIE



I often get asked what I put in my smoothie.

A smoothie can be a great start to the day  but if you are not making the right choices then a healthy drink can turn into an unhealthy drink.

Are you creating a sugar bomb?

You should aim for 70/30 ratio of green vegetables to fruit or even better, 80/20.

I have also been asked what is best to put into a smoothie to give us energy.  When I say healthy fats I get a surprised look as people often think it would be fruit.  Fruit will give you a quick energy lift but adding some healthy fats will prolong that energy for longer.  It will also slow down the absorption of the sugar within the smoothie keeping our blood sugar levels balanced.  And is great for the skin.

BENEFITS of a Green Smoothie

  1.  Extra vitamins and minerals.
  2. Extra fibre using all the fruit rather and juicing.
  3. Great way of packing in some extra vegetables and fruit.
  4. Quick all in one meal.
  5. Low in calories.
  6. Energy provider.

GREEN SMOOTHIE

1/2 banana plus 1 portion of another fruit e.g some pineapple chunks, apple, mango, pineapple, pears

4 handfuls of green vegetables e.g. spinach, kale, broccoli

Some cucumber

1 tbsp ground seed mix or spoonful of avocado for healthy fats

Almond/Coconut Milk  and Water

Spoonful of Greek Yoghurt (optional)

Optional handful of oats can be used for extra fibre to keep you fuller for longer.

Optional greens drink and protein shake

And enjoy!

 

 

AMAZING WEIGHT LOSS JOURNEY FOR ANTOINETTE

   Ant walking sticks

Ant green dress     DSC02343    Ant yellow dress

 

I started Pilates with Davina in 2011 after years of gaining weight whilst on Prednisolone and other medication for Dermatomyositis, a rare auto-immune disease affecting 8 in a 100,000 of the population in the UK. I also happen to have a severe form of the disease with a rare antibody found in only 3% of patients with Myositis.

The disease affects your skeletal muscles with severe weakness, pain and fatigue on the least exertion which means the most part of my day is spent in bed resting and this affects my ability to do many activities of daily living which people take for granted.

Patients with Myositis are encouraged to exercise as part of their therapy in order to halt or slow down muscle atrophy and the rapid disability associated with this. The difficulty for people with Myositis is that they get tired very easily and are unable to do any activities for a prolonged period of time.

The challenge Davina faced was helping me to do basic and varied routines without pushing me over the limit and adapting programmes on the spot which I could do with help from my support worker.

She encourage me to do some of the exercises sitting down in a chair as I tired easily. After a a year or so of this I lost some weight and she invited me to try the diet programme which kick started my weight loss.

I found the experience very supportive as Davina engaged with me on a one to one basis and really encouraged me to keep up with the programme. I was sometimes ill and discouraged but she is so passionate about what she does that she got me going to reach my goal. She went over and above what was expected by dropping in with home visits to measure and weigh me.

I am pleased to say I have been able to maintain the weight loss by having a raw vegetable and protein diet every 3 days and the Pilates programme. I can only say that without Davina’s input I wouldn’t have made it.

Davina is really so committed about her work and her passion and enthusiasm act as a catalyst to spur her clients on because she is genuinely interested in their welfare and not the money.  It is a vocation for Davina and not just a job.

I am truly grateful to have met Davina and for the support and  encouraging me and making me feel special and not self conscious.

It took me ages to come to terms with my illness and disability and believe me I was a trim 62.5 kg when first diagnosed so turning into an overweight and dependent person overnight was a shock to my system. For ages I felt too horrible to even step out of my house apart from my hospital visits and my carer would try so hard to push me out in the wheelchair and most times I would refuse point blank.

Davina made it ok for me to feel accepted in the group and with her home visits during the diet I just felt I couldn’t let her down.  With all the effort Davina put in me,  I needed to respond by engaging in the process. I never for once thought I would lose a significant amount because the odds were so great but here I am, not quite slender or trim but ok with a manageable dress size.

 

Please visit my Revitalise page to see what I have to offer you to help you reach your goals.

And please don’t hesitate to contact me if you would like to know more how I can help you.

LORNA LOSES A STONE WITH REVITALISE SILVER

LORNA

Lorna started the New Year with a goal in mind to become healther and fitter and that’s exactly what she is doing! Lorna had been attending Pilates classes in Northaw.

Just over halfway through the Revitalise Silver programme and Lorna has lost a stone!

To increase her fitness Lorna has taken on new exercise classes and now attends the Revitalise workout class on a Tuesday at 7pm in Goffs Oak.

Lorna’s words:

I am really pleased with everything so far, the meals and the weight loss. Loving some of the recipes and I’ve not really been one for cooking either but I’m enjoying experimenting with food. I can certainly seeiing the benefits and it is working really well for me.

I would recommend it to anyone, like any healthy lifestyle programme you HAVE to be really disciplined and focused with it to make it work with the outcome you want.

I have to admit I do find the Revitalise class more challenging than the Pilates classes I attend, however I know that I am going to feel better afterwards.  I feel that I am becoming more flexible from doing the exercises and toning up, plus it is helping with my weight loss.  Again you have to plan this into the week and know that on certain nights you need to be committed to it for it to work effectively.

For my family life,  everyone has their own agenda, however when I cook my meals I do it in bulk, everyone else is keen to try them so they are also participating in the new healthier meals I am using for myself. They have enjoyed all the dishes I have prepared which means I can continue to make them, then it will be easier for all of us.  Everyone in my family has been really supportive and I am showing them how they can also improve their lifestyle.

Being part of the online Revitalise community you feel like you have got more support. The recipes are really useful and also I have learnt a lot from the research information offered. Davina has been giving weekly feedback and suggestions all the way through the programme with a huge amount of praise and encouragement which keeps the motivation and willpower going.  

I will stick to the liquid chlorophyll plus investigate some other options to help with my new healthy lifestyle. I feel this has become a new lifestyle for me and I will definitely continue with the program during the week days as it helps with my working day.  

The Revitalise programm has helped me get into a much better routine than before. I would also like lose a little more weight say another half a stone, if possible. I think until you have personally tried something yourself you cannot assume or speculate. For the best results you have to be 100% committed to the plan for it to work.

If you would like to know more about the Revitalise programme then do not hesitate to contact Davina.

 

REVITALISE BERRY AND SEED SALAD

BERRY AND SEED SALAD

REVITALISE BERRY AND SEED SALAD

 

Start your morning off with a Revitalise Berry and Seed Salad.

Gaining some anti-oxidants from the berries and healthy fats from the seeds, you can also add some pro-biotic by adding some natural greek yoghurt for a more filing breakfast.

Also a combination of carbohydrates, protein and healthy fats.

And according to the Daily Mail, Berries are very good for you 

 

This is just one of the healthy, delicious breakfasts you can have on my Revitalise programme.