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Achieving lasting weight loss begins with understanding and implementing healthy eating habits. While it might seem obvious that eating the right foods is crucial for weight loss, many people still need help with identifying what constitutes a good diet.

For over 50 years, misguided scientific advice has demonized dietary fat, leading to a proliferation of low-fat, high-carb processed foods. This advice has contributed significantly to the global obesity epidemic. Even the scientist who initially promoted the “fat is bad” concept has since acknowledged the errors in this approach.

Understanding a Healthy Diet

To lose weight effectively and maintain your health, focus on consuming a balanced diet rich in:

  • Protein: Include meat, fish, eggs, nuts, seeds, pulses (beans and lentils), and other vegetarian options like tofu.
  • Vegetables: Aim for various colourful vegetables to ensure you get a wide range of nutrients.
  • Natural Fats: Contrary to outdated advice, natural fats are essential for health. Incorporate oily fish, nuts, seeds, and avocados into your meals.
  • Whole Grains: Choose wholegrain carbs like bread, pasta, and rice over their white, refined counterparts. However, be mindful of the quantity you consume.

Protein and Natural Fats Matter

Protein is vital for muscle repair and growth. It also helps you feel fuller for longer, reducing overall calorie intake. Natural fats play a crucial role in hormone regulation, brain function, and the absorption of fat-soluble vitamins (A, D, E, and K).

Rethinking Carbohydrates

The calorie-versus-fat debate has often led people to overconsume starchy carbs. While whole grains are healthier than refined grains, controlling portion sizes is essential. Too many starchy carbs can spike blood sugar levels and lead to energy crashes, making it harder to stick to a healthy diet.

The Role of Vegetables

Vegetables are low in calories but high in essential vitamins, minerals, and fibre. They should make up a significant portion of your daily intake. Vegetable fibre aids digestion and helps maintain stable blood sugar levels, contributing to weight management.

Practical Tips

  1. Plan Your Meals: Ensure each meal includes protein, healthy fats, and vegetables.
  2. Read Labels: Be cautious of processed foods labelled “low-fat” or “diet.” They often contain added sugars and unhealthy additives.
  3. Stay Hydrated: Drinking plenty of water supports overall health and can help control hunger.
  4. Mindful Eating: Pay attention to hunger and fullness cues, and avoid eating out of boredom or stress.

These principles can help you create a sustainable eating pattern promoting lasting weight loss and overall health. Stay tuned for more tips in our series to help you achieve your weight loss goals!

As part of our commitment to holistic health, Total Health Now Clinic offers free 30-minute consultations to explore how these natural remedies can support your well-being.

Toxins: What Are They?

A toxin is any substance that causes irritation or harmful effects in the body, undermining our health or stressing our biochemical or organ functions. We are exposed to unprecedented toxins from various sources, including environmental pollution, food additives, pesticides, plasticizers, and hormones in intensively farmed meats. Our bodies must deal with these substances, which they were not designed for. Unlike Stone Age humans, who didn’t have to unwrap plastic from their food or deal with industrial pollutants, modern humans face a unique and complex challenge with toxicity.

Why Detox?

Many health disciplines have recognized the link between toxicity and disease throughout history. One of the oldest approaches to maximizing health is detoxification. Detoxification removes harmful substances from the body, helping restore and maintain optimal health.

In the 21st century, detoxification is more important than ever. Our bodies are constantly bombarded with toxins, and the long-term impact of these substances on human physiology is still being studied. However, exposure to toxins is linked to a range of health issues, including obesity, which is rising year by year.

When the liver is overloaded with toxins from our modern diet, it cannot eliminate everything we are subjected to internally and externally. Anything that cannot be eliminated and excreted is stored in the fat tissues. This can turn our fat stores into toxic dumps, compromising our health and wellbeing.

Who Needs to Detox?

Detoxification is beneficial for everyone, but it is essential for those who experience symptoms of toxicity. These symptoms can include:

  • Chronic fatigue
  • Frequent headaches
  • Digestive issues
  • Skin problems
  • Allergies
  • Mood swings
  • Difficulty losing weight

People regularly exposed to high levels of environmental toxins, such as those living in urban areas or working in specific industries, may also benefit from regular detoxification. Additionally, anyone looking to improve their overall health and prevent future health issues should consider incorporating detox practices into their lifestyle.

Detox and Weight Loss

Detoxification can play a significant role in weight loss. When the body is overloaded with toxins, they are stored in fat cells to protect vital organs and systems. This can make it difficult to lose weight, as the body holds onto fat as a defence mechanism. By detoxifying, you help the liver process and eliminate these toxins, promoting more effective fat-burning and weight loss.

Moreover, detoxification can help reset your metabolism and improve your energy levels, making engaging in physical activities and maintaining a healthy lifestyle easier. Many people find that after a detox, they feel more energized, less bloated, and more motivated to continue their weight loss journey.

How to Detox?

There are various methods to detoxify the body, ranging from dietary changes to specific detox programs and treatments. Some effective detox strategies include:

  • Dietary Adjustments: Incorporate more organic fruits and vegetables, whole grains, and lean proteins into your diet. Avoid processed foods, sugar, alcohol, and caffeine.
  • Hydration: Drink plenty of water to help flush out toxins from your system.
  • Exercise: Regular physical activity helps to improve circulation and promotes the elimination of toxins through sweat.
  • Supplementation: Certain supplements, such as milk thistle, dandelion root, and probiotics, can support liver function and detoxification.
  • Professional Detox Programs: Consult with a healthcare provider or a detox specialist for personalized detox programs that may include advanced therapies like infrared saunas, colonics, or IV nutrient therapy.


Detoxification is a vital practice for maintaining health in our toxin-laden world. Understanding the sources and effects of toxins and incorporating effective detox strategies can support your body’s natural ability to eliminate harmful substances, improve your overall health, and enhance your quality of life. If you are still trying to figure out where to start, consider scheduling a 30-minute complimentary call with our Total Health Now Clinic experts to discuss your specific needs and goals.

After completing the RejuvaDetox+ programme at Total Health Now Clinic, I’ve been eager to share my transformative experience. Let me take you through my journey of reclaiming my health and vitality.

Starting on January 10th, I embarked on the RejuvaDetox+ programme under the guidance of Lana from Total Health Now Clinic. As a woman in my late forties, I had struggled with weight loss for years. Despite rigorous exercise routines and calorie restrictions, nothing worked. I felt stuck in a frustrating cycle, unable to shed those stubborn pounds.

Realizing that working harder wasn’t the solution, I opted for a deeper approach to wellness. The RejuvaDetox+ programme offered a comprehensive 28-day cleanse that focused on more than just weight loss. It was an anti-inflammatory journey that allowed me to eat up to 2500 calories daily, albeit from specific, healthy foods. The concept of “the more you eat, the more you lose” initially challenged my beliefs, but I soon embraced this new approach.

Throughout the programme, I learned about the impact of blood sugar stability on weight loss and overall well-being. By eliminating habits like excessive tea consumption and making healthier dietary choices, I experienced remarkable changes. Within days, the pain from Gluteal Tendinopathy, which had plagued me for nine months, began to diminish. By the end of the detox, it had vanished completely.

The results were astounding. By day 25, I had lost 9 pounds and 15 inches, a feat I hadn’t achieved in years of struggle. But beyond the physical transformation, the RejuvaDetox+ programme had a profound effect on my mood and emotional health. I felt lighter, steadier, and more energetic, with fewer ups and downs. Transitioning to a low GL way of eating post-detox was seamless, allowing me to sustain my progress without feeling restricted or deprived.

I am immensely grateful to Total Health Now Clinic for their unwavering support and guidance. The RejuvaDetox+ programme not only provided a deep reset but also offered a sustainable path to lasting wellness. If you’re struggling with weight gain and mood fluctuations, consider clearing out historical toxicity and addressing your blood sugar levels. It’s a journey worth taking, and Total Health Now Clinic is here to guide you every step of the way.

I’m not here to sell anything but to share my story and offer hope to those facing similar challenges. If you’re ready to embark on your journey to wellness, I encourage you to explore the RejuvaDetox+ programme. It’s been a life-changing experience for me and could be for you.

Real Results with RejuvaDetox+: At RejuvaDetox+, we’ve witnessed firsthand the transformative power of our program. Past clients have achieved significant weight loss and improved overall health and wellbeing. From shedding pounds to inches lost, RejuvaDetox+ offers actual results that last.

In conclusion, while the amount of weight lost during a detox can vary, RejuvaDetox+ stands out as a holistic solution to weight loss and rejuvenation. By addressing the root causes of weight gain and promoting healthy lifestyle changes, RejuvaDetox+ empowers you to achieve your wellness goals and live your best life. Say goodbye to toxins and excess weight and hello to a happier, healthier you with RejuvaDetox+.

In a world filled with fad diets and quick-fix solutions, detox programs have gained popularity as a means of jumpstarting weight loss and revitalising the body. But just how much weight can you expect to shed during a detox? Let’s explore this question and discover how the RejuvaDetox program can be a holistic solution to weight loss.

Understanding Detox and Weight Loss: Detoxification eliminates toxins and impurities from the body, often through dietary changes, fasting, or specialised cleansing programs. While detox diets vary in duration and approach, they typically aim to rid the body of harmful substances and promote overall wellness.

Regarding weight loss in detox programs, it’s essential to understand that much of the initial weight loss is often attributed to water weight and eliminating waste rather than fat loss. While some individuals may experience significant weight loss during a detox, the amount can vary depending on factors such as the duration of the program, metabolic rate, and starting weight.

Introducing RejuvaDetox: Enter RejuvaDetox, a comprehensive detoxification and weight loss program designed to rejuvenate your body from the inside out. Unlike crash diets or temporary fixes, RejuvaDetox+ takes a holistic approach to wellness, addressing the root causes of weight gain and promoting sustainable lifestyle changes.

Key Components of RejuvaDetox:

  1. Ultimate Detoxifier Machine Treatments: The RejuvaDetox+ program includes twelve sessions on the Ultimate Detoxifier Machine, a pain-free and relaxing treatment that targets toxic fat cells and promotes lymphatic drainage. By eliminating toxins and toning the skin’s elasticity, these treatments help kickstart your weight loss journey.
  2. 28-Day Healthy Food Plan: Participants follow a 28-day healthy eating regime emphasising nourishing, non-toxic foods without calorie restrictions. By fueling your body with nutrient-rich foods, you’ll cleanse your system and optimise nutrient absorption, improving energy levels and overall wellbeing.
  3. Organic Detox Box Supplementation: Participants receive organic cleansing supplements throughout the program to enhance detoxification. These supplements support the body’s natural detoxification pathways, leaving you feeling revitalised and rejuvenated.

Real Results with RejuvaDetox+: At RejuvaDetox+, we’ve witnessed firsthand the transformative power of our program. Past clients have achieved significant weight loss and improved overall health and wellbeing. From shedding pounds to inches lost, RejuvaDetox+ offers actual results that last.

In conclusion, while the amount of weight lost during a detox can vary, RejuvaDetox+ stands out as a holistic solution to weight loss and rejuvenation. By addressing the root causes of weight gain and promoting healthy lifestyle changes, RejuvaDetox+ empowers you to achieve your wellness goals and live your best life. Say goodbye to toxins and excess weight and hello to a happier, healthier you with RejuvaDetox+.

Assessing your detox potential is essential before embarking on any detox regimen, whether it’s a juice cleanse, fasting or a specific dietary plan. This involves understanding your body’s ability to eliminate toxins and how well it can handle detox effectively.

Assessing your detox potential allows you to make informed decisions about the type and duration of detoxification that will be most beneficial for you. It helps you tailor your detox program to your individual needs and avoid potential complications or adverse effects.

One way to assess your detox potential is to evaluate your current health status and lifestyle habits. Factors such as diet, hydration, sleep quality, stress levels, and exposure to environmental toxins can all influence your body’s ability to detoxify efficiently. Reflecting on these aspects can give you insights into areas needing improvement before starting a detox program.

Complete the following questionnaire to discover whether you could benefit from following a gentle detox.


5 or more questions: There’s scope for real improvement by following a gentle detox.

3 – 5 questions: You show signs of your body needing detoxification support.

0 – 3 questions: Even those who experience few (if any) signs of impaired detoxification will occasionally benefit from giving their body a health boost!


Do you often have a bitter taste or furry tongue in your mouth?

Do you suffer from acne or other skin conditions?

Do you have a solid reaction to alcohol?

Do you suffer from bloating?

Do you suffer from nausea or vomiting?

Do you sometimes have itchy ears, earaches, infections, drainage from the ears, or ringing?

Do you sometimes have watery, itchy eyes or swollen, red, sticky eyelids?

Do you sometimes have joint or muscle aches and pains?

Do you often have dark circles under your eyes?

Do you often sweat a lot or have a strong body odour?

Do you often suffer from headaches or migraines?

Do you suffer from excessive mucus, a stuffy nose or sinus problems?

Do the effects of coffee stay in your system for a long time?

Eating the right foods is one side of the coin, detoxification is the other, and whether a substance is harmful to you depends as much on your ability to detoxify it as on its inherent toxic properties.


If you scored more than 8, please take advice from your GP before detoxing (even a gentle detox).

Another aspect of assessing detox potential is considering your readiness for change. Detoxification often requires commitment and discipline, especially if it involves significant dietary or lifestyle adjustments. Reflecting on your motivation, willingness to adhere to the program, and ability to manage potential detox symptoms can help you gauge your readiness and set realistic expectations.

Furthermore, considering your past experiences with detoxification, if any, can provide valuable insights. Reflecting on what has worked well for you in the past and any challenges you may have encountered can help you refine your approach and avoid repeating mistakes.

In summary, checking your detox potential before starting any detox regimen is a wise step to ensure a safe, effective, and beneficial experience. Consulting with holistic therapists or detox specialists can further enhance your understanding and guide you towards a successful detox journey. It would allow you to create a plan specific to your body’s needs and personal health and fitness goals. For more information on what this involves,  please do get in touch. Check out our website for wellness detox programs, from remote options to in-person experiences! Whether you prefer the convenience of at-home detoxification or the support of in-person sessions, we have something for everyone. Visit our website today to explore our offerings and start your journey towards better health and vitality!

Celebrate your victories, not just the numbers

Have you ever heard of Non-Scale Victories? It’s often shortened to NSV. You’ll find a lot of talk about this if you hang out on social media long enough. And these are really something worth celebrating.

My weight loss clients come to see me because they want to lose weight. And they do. But what they also come away with is so much more: NSVs.

I always focus on slow but sure weight loss for so many reasons. Here are a few: Fast weight loss is what you get with a very low-calorie diet or even that very trendy ketogenic diet that is incredibly high in fat and very, very low on carbs. Both are quick fixes but they are also not only difficult to do but more than anything are difficult to maintain.

With low-calorie diets specifically, you are hungry all the time. And, you run the risk of slowing down your metabolism. How? The body senses starvation and goes into self-preservation mode where it economises and burns fewer calories. This means it’s also highly likely that, in spite of your best efforts, when you go back to eating normally, you’ll put all the weight on (and then some) once you stop the diet.

And you will stop, just as people stop going to diet clubs. When you’re in your own little world of slimming or watching your weight, you can’t help but ask yourself ‘when is it the end?’ or ‘when can I stop?’

Another downside to fast weight loss is the increased risk of gallstones. Now no one wants that!

When you learn to balance your blood sugar levels (don’t worry, you don’t need a PhD to understand how it works and neither is it super restrictive), weight loss does happen, but there are also some other unexpected results.

One client, who had struggled to sleep for more than four hours at a stretch, was sleeping the whole night through after working with me for only a few weeks.

Another client who was a self-confessed grazer who ate all day long found that, after just a few weeks, she no longer even needed a morning snack. It was truly liberating for her not to be constantly thinking about food.

Then there was the client who had suffered from headaches for years. By changing the way she ate, she was amazed to realise when she came for her next consultation, that she hadn’t even had one for a few weeks!

On top of all that, when you work with a coach on fixing your diet and making some simple lifestyle changes (which is code for putting yourself first for a change), you really can rediscover your inner sparkle.

These are just a few examples of these NSVs. Although what had initially had those clients pick up the phone was the desire to lose weight, what they gained was so much more. Many even tell me that their NSVs are worth more to them than weight loss. They just hadn’t gone to seek help for their ails, because they hadn’t thought that diet would make a difference. But it does, I see it happen every day.

Read more about assessing the health of your digestive system here, learn more about how to cleanse and detox your gut here and book a free 30-minute telephone consultation on this link.






Is it all in your head or is your body trying to tell you something? Some might dismiss a ‘wisdom of the body’ theory as quackery.  However, if you think about the biological processes happening within your body and the factors affecting these, the argument to substantiate a link becomes more compelling. Here’s why.

Food is so much more than just calories.  It’s information.  The body is a wonderful machine, constantly sending you signs and signals about the information (or nutrients) it needs to function at its best.  The trouble is, when you fall into unhealthy patterns, you unwittingly train your brain and body to think and crave certain foods.  Often these foods give you a quick fix. You feel great for 30 minutes, yet an hour later your energy levels are on the floor and you need another hit to keep you going. Sound familiar?

This concept applies to everyone, not just women in pregnancy who are typically associated with an appetite for unusual or inedible substances such as clay, coal or dirt (this type of craving is referred to as ‘pica’ by the way).


One of the most common and documented cravings is, of course, sugar.  In recent years, articles in the press have suggested sugar is as addictive as class-A drugs.  How true is that really? Or, have you been simply making excuses for your lack of willpower? You’ll be glad to know there is more to it than meets the eye.

The brain needs glucose to function – sugar, which comes from carbohydrates.  When you’ve got a steady release of glucose into the bloodstream throughout the day, this process works as it should. You’re productive, sharp and full of energy.  However, too much of the wrong kinds of sugar can throw things off-kilter.  Eating something high in sugar and high fat (like doughnuts, chocolate, cake, biscuits and sweets) triggers the release of dopamine, the neurotransmitter associated with feelings of reward and satisfaction.  By falling into this trap, you train your brain to think, ‘you need to eat this to help you feel better.  You might use these foods to regulate your mood and lower your stress.  But in the long run, this sends you on a rollercoaster – with your energy, your mood, stress levels and sleep.   Over time, this rollercoaster can result in the development of chronic health conditions like diabetes, obesity, inflammation, immune suppression or chronic fatigue.

So, what causes you to crave sugar in the first place? You’re more inclined to eat these kinds of foods when you’re stressed or tired because your brain is looking for more fuel than it would be when you are relaxed and well-nourished.

Sugar also stimulates the release of tryptophan, the precursor to serotonin, which in turn produces melatonin helping you get a good night’s sleep.  Similarly, women can be more susceptible to sugar cravings around the time of their menstrual cycle. That might not come as a huge surprise to you…

Studies have shown that higher oestrogen levels are associated with greater levels of the hunger hormone, leptin, which triggers stronger cravings for sugary foods.  PMS also causes the stress hormone cortisol to increase and the feel-good hormone serotonin to dip, making you reach for chocolate, chips and sugary snacks to give you a feel-good boost at that time of the month.

Generally, the foods you choose to eat every day can help to regulate or trigger these cravings.  Try switching your white bread, pasta, sugary cereals, low-fat products and processed foods for lower GL (glycaemic load) alternatives such as whole grains, pulses, and root vegetables and increasing your protein intake at each meal.  This can help to regulate the release of glucose into the bloodstream.  Quality proteins such as eggs, turkey, salmon and nuts and seeds are also rich in tryptophan and tyrosine, which support the production of serotonin and dopamine – a much better source than a packet of chocolate digestives or a bag of sweeties.  Making the switch to a more wholesome and nourishing alternative may be a much more sustainable approach to healthy weight loss than the crazy diets you might be tempted to try.


Sugar doesn’t do it for you? Perhaps you are more inclined to reach for savoury, salty foods; crisps, salted nuts, cheese and biscuits.  Generally speaking, this may be a sign that your adrenal glands are under strain, and similar to sugar, that hankering for salt could be attributed to stress, fatigue or PMS.  You rely on your adrenals to produce the stress hormones cortisol and adrenaline whenever you need them. That might mean meeting that deadline at work, training for a marathon or gearing yourself up for a big presentation.

Like insulin, this is fine and necessary in the short term but chronic demand on the adrenals can result in fatigue and insufficient secretion of other hormones including aldosterone, renin and angiotensin, mineralocorticoids which regulates blood pressure by controlling fluid levels and electrolyte balance in the body.

When your adrenals are tired and don’t produce enough aldosterone, your blood pressure can become low and result in salt cravings and these might be accompanied with other symptoms such as fatigue, excessive thirst, headaches and nausea.  If you are experiencing a multitude of these symptoms, a trip to the doctor would be recommended for further investigation.

Don’t read that I’m suggesting you need to be consuming salt by the bucket load.  Too much sodium (the key element in salt) should be avoided as it can tip the hormone balance in the other direction and contribute to high blood pressure and other cardiovascular issues.

Ultimately, it’s about tuning into your own body and how it’s feeling.  What signs is it giving you each day?

Working with a Holistic Therapist can be a powerful way of tuning into your own body, equipping you with the knowledge to recognise these signs when they present themselves, and make positive changes to benefit your long-term health and well-being.  For more information on what this involves, contact.



If you read magazines, watch TV, see a doctor occasionally or have ever been on a diet, you’ll have heard of the BMI or body mass index. It is a number used to assess whether a person is underweight (BMI <25), of a healthy weight (25-29), overweight (30-35) or obese (>30). It is calculated by dividing body weight (in kilograms) by height (in metres) squared.

Although widely used and known by all, BMI is not actually a very useful parameter to assess health or even weight. Why?

Take a chunky rugby player, six feet (183 cm) tall, weighing 16th (101kg). His BMI is 30.3, making him ‘overweight’. Yet he has a 32-inch waist, is all muscle and is fighting fit. Now compare him to an armchair rugby watcher, also six feet tall, weighing 16th, but with a beer belly and a largely sedentary lifestyle. He would have the same BMI, but it doesn’t take an expert to see that the two men couldn’t be more different. For this reason, the BMI alone has limited significance in assessing good health because being ‘overweight’ or not according to BMI means nothing without knowing one’s body composition.

The BMI does not account for a person’s muscle mass. In very muscular people, it suggests ‘overweight’ when they really are slim and healthy. In older people, a ‘healthy weight can be anything but, because muscle mass decreases with age, and their fat percentage is high for their weight. In addition, the BMI categories used in Western countries are less suitable for people of other ethnic backgrounds because they have a different stature than white people.

What is body composition, and why does it matter?

‘Body composition is the body’s ratio of water, muscle, bones and fat. A body fat percentage of 8-25% is considered normal for men and 20-35% for women. Knowing where the body fat is situated also gives clues about our health. Studies have shown that fat deposited in the abdomen is more problematic than fat elsewhere because it is metabolically active, upsetting hormone levels and causing or exacerbating inflammation. It can also surround and even penetrate vital organs, impairing their function.

Muscle mass, on the other hand, is ‘expensive’ tissue. That means it burns more calories than fat. The basal metabolic rate (BMR) describes the minimum number of calories a body needs to function. Most people’s BMR lies between 1,000 and 2,000 kcal/day, depending on height, weight, sex and age. If that strikes you as too little, you’d be right. This is just the absolute minimum of calories you need to lie down and breathe. Once you consider activity levels, the calorie requirement goes right up. A low BMR means your body doesn’t burn many calories in a rested state, and you are likely to put on weight quickly, finding it hard to shed. Building muscle increases the BMR because even when not in use, muscle tissue requires energy, i. e. it burns calories.

How can I measure my body composition?

Accurate body composition often reveals surprises. People with a favourable BMI may turn out to be TOFI: thin on the outside, fat on the inside.

Elaborate methods are used in research to determine body fat percentages as accurately as possible. In medical or nutritional practice, a so-called bioelectrical impedance analysis (BIA) can help to estimate the body fat percentage. It also usually calculates the BMR. BIA devices measure the resistance in the body and thereby evaluate the body’s water content. From this, in turn, the fat content can be roughly estimated. However, it is not necessary for most people to determine the exact body fat percentage. There are also commercially available scales that make it possible to estimate the body fat content using BIA.

Another measurement you can use is the waist-to-hip ratio. It is calculated by dividing the waist circumference in centimetres by the hip circumference in centimetres. A value of more than 1 for men or more than 0.85 for women is considered unfavourable.

Your body fat percentage is high. Now what?

Now that you know, you can do something about it. If your BMI is high, your doctor may already have advised you to lose weight. It may surprise you that cutting calories is not the answer.

If your body fat percentage is elevated, your BMR will likely be low. Many calories you eat are not burned, and any excess is deposited as – you guessed it – more fat. Eating less (fewer calories) seems to be the reasonable solution, but the body is not stupid. If less energy comes in, it will reduce energy expenditure (i. e. reduce its basal metabolic rate). You may feel cold and tired as a result. Muscle tissue may be burned for energy, with the added bonus that it is then gone and won’t cost the body any more of those precious calories. After a while, you’ll get fed up with being tired, cold and hungry all the time and start eating more again. But – surprise – you put any weight loss back on and then some because now that your body has turned down the dial, you are burning calories even less efficiently than you did to begin with. From now on, you are likely to put weight on even more quickly than before.

Increasing the BMR, however, is a lot more helpful; for this, you need to build muscle. More calories need to be burned to supply all this new muscle tissue with energy, and less gets deposited as fat. In fact, if you play your cards right, that pesky body fat can even be burned for energy. Your body composition improves as muscle tissue builds up and fatty tissue is reduced.

So, to improve your body composition, you must find a way to

  • reduce your caloric intake without going hungry
  • exercise to stimulate your muscles to build more lean body mass
  • supply protein to enable muscle growth

Here are my tips to improve your body composition.

Low-carb eating for fat loss

Decreasing your intake of sugar and refined carbohydrates can have a beneficial effect on body composition. Numerous studies report improved body composition with a low-carb diet.

Every time we eat, our blood sugar – or rather blood glucose – level goes up. Whether that’s by a little or a lot depends on what the meal consisted of. If it was high in sugar or refined carbohydrates, the blood sugar level rises high. If it was a meal with few carbohydrates and most of those complex carbs, it might just go up a little.

High blood sugar is hugely damaging to body cells. Its ‘sugar coats cells, making them stiff and unresponsive. As that can be almost any kind of cell, the symptoms caused by long-term high blood sugar (aka diabetes) are highly varied and can affect the heart, the kidneys, the eyes, the nerves incl. the brain, and more. To avoid damage, if blood sugar (glucose) levels are high, insulin is released to bring them back down to a healthy level again as fast as possible.

Insulin works by moving glucose inside cells, where it can be used to create energy. However, the cells can only take up so much glucose at any given time. What can’t be squeezed in will continue to circulate, and that’s not an option? So, another thing insulin does is convert excess glucose into fat, which gets stored in fat cells. It can be converted back into glucose if needed, though it usually never is. Instead, more and more glucose from sugary and starchy foods adds to the build-up of fat every day.

Foods that are low in carbs but high in fat and/or protein do not have that effect. Yes, even fat does not make you as fat as sugar and carbs! The food we put into our mouths is more than the sum of its components. What really matters is what our metabolism makes of what we supply. Therefore, it is not as simple as: “Fat makes you fat”, no matter how logical that sounds.

If glucose levels rise fast and high (as they do after sugary or starchy foods), a lot of insulin is released at a time to deal with the problem as quickly and efficiently as possible. As a result, the blood sugar level drops again, now overshooting its mark and ending up too low. This, too, is a problem, as a certain amount of glucose is required at all times, not least to support the brain. At this point, you may feel tired, unable to concentrate, irritable and hungry. Willpower and reason go out of the window. We now need something fast, ideally something sweet as we know it will make us feel better.

Fatty foods do not affect blood sugar levels at all, and high-protein foods only minimally. Complex carbohydrates – the kind that releases glucose slowly – raise blood sugar levels gently and not as high. Less insulin is required to deal with it, and that, in turn, reduces blood sugar drops, too. You’re fuller for longer, and cravings become a thing of the past.


As the temperature starts to climb, so does our willingness to eat salad. A good salad can be an amazing addition to your healthy diet if you do it right. Want to lose weight this summer? Eat salad. But, for heaven’s sake, do it properly (and here’s why).

To be clear, it’s not like the police will show up if you make a false move but can I can give you some advice learned over years working as a personal nutritionist and health coach?

[still here?]


A couple of things go wrong when clients start making their own salads at home (and making them is something I implore you to do as it works out so much cheaper and often more nutritious than anything you can buy in the shops).

The biggest barrier is that clients can’t think of what to put in a salad without it being painfully boring. Here, I’m thinking of the ham, cheese, tomato and radish salads my grandma used to force upon me. A salad is a celebration of loveliness. Don’t’ disrespect it!

The other thing is that clients create their perfect salad of all time. They are throwing absolutely everything into it. And eating it every day. It doesn’t matter how amazing it is, very soon you’re going to get sick of it. So then it’s ‘salads don’t work for me’. Pretty soon, you’re back in the (not going to lie) less healthy world of the sandwich.

Instead, take the strategic approach used by the likes of Pret A Manger, whose salads I love. (Insert your favourite other people making salads on a commercial level.)

Do they put every possible ingredient into a single salad? Of course not. People would quickly tire. No one would visit their shops. The end.

Instead, they find tasty combinations of a handful of ingredients, giving them variously an Italian, Spanish, Japanese, French or Greek spin, for example.

So this post is all about how to make your salads interesting and sustainable so you actually want to eat them. I’m going to give you a list of stuff to have in the fridge and cupboards to make putting your salad together a breeze?—?don’t dare even pretend you can’t find the 5 minutes of a morning (or even the night before) to prepare something decent.

There are things you might want to prepare in advance (frozen, pre-cut up roasted veg?—?you are literally putting it in the oven, not watching it or attending to it and it takes 2 minutes of your time tops, so enough already).

OK, golden rules:

1 Pick the leaves. Romaine lettuce, lambs lettuce, baby gem, oak leaf, endive, spinach, chicory, radicchio, rocket, watercress, red cabbage, and bagged leaf mix.

NOTES: iceberg lettuce contains virtually no nutrients and it is possibly the dullest and most tasteless of your options. Rotate your greens, have different ones every day/week.

2 Add unlimited non-starchy veg (but remember the rule employed by the professional pre-made salad makers on switching up the variety!) This includes Raw red onions, spring onions, cucumber, tomatoes, avocados (½max.), peppers, and celery. Roasted asparagus, red onions, peppers, courgettes, and aubergines. Steamed asparagus, broccoli, cauliflower, and green beans.

3 One portion (fist size) of starchy veg (optional) Raw carrots (grated). Roasted sweet potato, squash/ pumpkin, beetroot, butternut squash, and sweet potato.

4 Protein amounting to one portion (palm-sized, unless mentioned below): Cooked poultry/meat chicken, turkey, beef, pork, lamb. Fish tuna (tinned or steak), salmon, (tinned, smoked, fillet), trout, hot smoked (flaked), and prawns. Cheese (30 g/person): mature cheddar (grated),

Roquefort (crumbled), feta cheese (crumbled), goat’s cheese, parmesan shavings, and halloumi (grilled, baked, fried). Pulses (tinned) kidney beans, butter beans, cannellini beans, flageolet beans, chickpeas, and lentils (pouch/tinned). Nuts Walnuts, pecans, pine nuts, hazelnuts, cashews, and flaked almonds. Other eggs (boiled), tofu.

5 Add a garnish. One tablespoon (optional) jarred antipasti like sundried tomatoes, roasted peppers, olives, jalapeños, and artichokes. Seeds like sunflower seeds, pumpkin seeds, and sesame seeds. Herbs parsley, basil, coriander. Dressings?—?2 tbsp extra virgin olive oil, 1 tbsp vinegar, 1 tsp mustard, salt, pepper. OR 2 tbsp extra virgin olive oil, 1 tbsp lemon juice, salt, and pepper.

That, my friends, is the secret.

Here’s some specific inspiration for you…

  1. Antipasti salad?—?chicken, roasted peppers (from a jar) and I also love the spicy piquillo peppers you can now get in most supermarkets, artichoke (antipasti jars, from the supermarket), chopped cucumber, chopped tomato, olives, a handful of leaves, fresh herbs (basil, parsley or mint would work here), chopped pistachio nuts (add at end?—?they will go soggy in a salad).
  2. Chicken and avocado?—?chicken, chopped avocado (of course), cherry tomatoes, a handful of spinach leaves. A creamy dressing works brilliantly here or a lemony one. And I adore adding in alfalfa, a weird, cress-like thing you’ll find in the salad leaves a section of the supermarket. Just so you know, alfalfa is a phytoestrogen, a plant source of oestrogen that has magic, hormone-balancing effects. Try it.
  3. Tuna Nicoise: leaves, boiled egg, cooked (and chilled) green beans, cherry tomato, cucumber, black olives, tuna (leave out the bread or croutons).
  4. Prawn and rice salad?—?leaves, cooked jumbo prawns, whatever salady veg you have to hand (tomato, cucumber, pepper, avocado, etc),

a couple of tablespoons (max) of flavoured, pre-cooked basmati rice (I’m more than a tiny bit in love with Tilda’s black bean, jerk & coconut rice).

  1. Chicken tikka salad?—?I’d love to you make your own tikka (cubed chicken, covered with a mix of natural yoghurt and tikka paste, then grilled) but you can buy the pre-made stuff in the supermarket chiller cabinets. Track down some Tilda split pea, green chill and coriander basmati rice. Add in bits and bobs like tomatoes and chopped pepper. You’re welcome.
  2. Stir fry leftovers, if you have them. Always worth making more if you’ve got the wok out. Brocolli is a great one to stir fry and is lovely served cold in a salad.
  3. Lentil salad. Pre-prepped and flavoured puy lentils, chopped walnuts, goat’s cheese, chopped avocado, chopped parsley or coriander (if liked) and whatever other excitements you can muster.
  4. Quinoa salad. 2 versions. Roast veg, harissa paste, quinoa, griddled/ grilled halloumi cut into strips OR fried onion, harissa, wilted spinach, chickpeas (just rinse straight out of the tin), quinoa, chopped chicken. You can get quinoa pre-made (find it in the rice aisle).
  5. Falafel (chickpea balls), spinach leaves, cucumber, cherry tomatoes, olives, hummus, and a sprinkling of seeds. Serve with half a wholemeal pitta or flatbread, if needed.
  6. Cauliflower rice (you can buy it ready-made from most supermarkets now) with assorted salad veg and either some tinned fish or chicken. Adds bulk but not carbs. I love to mix mine with herbs and, as I usually make it anyway, I always add some chopped garlic and cumin for an Asian-inspired twist. A small note on the cooking… I always find it takes at least an extra 5 mins of cooking time. For a really quick salad, I’ll often add some nuts (any in theory but I gravitate to almonds), crumbled feta or goat’s cheese, finely chopped red onion, chopped coriander, grated carrot and, a little chopped chicken.

Happy lunchtime, folks! Is it that time already? I’m getting pretty hungry…


Scientists now know that, if you are consistently surviving on too little sleep (that’s less than seven and a half hours of good sleep a night), you’re not going to be functioning at your best, focusing properly or thinking creatively. The cherry on top is that you are also sabotaging any attempts to take control of healthy eating and your weight.

Sleep and weight are intimately related. If you are not getting enough sleep on a regular basis, you are setting yourself up to be hungrier, eat more, weigh more, and have a harder time losing weight.

Sleep deprivation also causes hormone imbalance, and I’m not talking about PMT, but the hormones that directly affect your feelings of hunger. Ghrelin (the hunger hormone – that makes you feel more hungry) and leptin (the satiety hormone that tells you when you’ve had enough) are majorly disrupted when you are not sleeping enough.

Lack of sleep also messes with your levels of stress hormones and your body’s sensitivity to insulin, both of which contribute to weight gain.

So, after a night of bad sleep, if you feel ravenous, it’s not all in your head, but rather, in your hormones. And, it’s the carb-heavy, starchy foods that are going to be calling your name, not the lovely healthy ones.

If you’re trying to lose weight, not getting enough sleep can sabotage your efforts.

A lack of sleep is linked to poorer food choices, increased hunger and calorie intake, decreased physical activity, and ultimately, weight gain.

If your weight loss efforts are not producing results, it may be time to examine your sleep habits. Though individual needs vary, most adults need around 7–9 hours of sleep per night.

Getting some much-needed rest may make all the difference in helping you achieve your weight loss goals.


People choose to cleanse for many reasons–to lose weight, to cleanse the liver of impurities, even for spiritual or religious reasons. Some cleansing plans allow you to only drink water, other fast, and juice/smoothie or take special supplement programme to support your body.

Cleansing and elimination is absolutely key for a healthy body. Outside of the naturopathic realm, many people see cleanses as something they decide to do a few times a year, when ideally it is more balanced to see cleansing as something the body does all the time. Try to live in a way where the body is getting rid of unwanted toxins EVERY DAY. The body actually wants to function like this!

Imagine treating your body like a freshly made bed. Each day you shake the bedding out to make it tidy again. Oxygen gets round, the blood flows better, your brain will function better, secretions and odours do not build up, your liver and kidneys empty themselves, you bowel gets rid of all of the waste, your skin looks bright, your hair shiny and strong.

How to Detox?

Human tissue laded with toxins cannot assimilate nutrients well or eliminate its own wastes efficiently. For example, tissue that needs repair; heals very slowly until toxins are removed.

Here are some signs of toxicity:

  • Headaches/migraines
  • Eye infections / itchy eyes
  • Dark circles under eyes
  • Infertility
  • Menstrual problems / reproductive area problems / PMT
  • Excessive mucus/catarrh
  • inability to shake off colds/coughs
  • Constant swollen glands – especially in throat
  • Acne, skin rashes, eczema, psoriasis
  • Body odour
  • Bad breath
  • Joint/muscle pain – e.g arthritis
  • Sluggish metabolism
  • Fatigue / exhaustion
  • Nausea
  • Strong reaction to alcohol
  • Bloating
  •  Poor bowel movements / constipation
  • Food intolerances
  • Excessive cellulite
  • Lumpy / painful breasts
  • Water retention
  •  Mood swings, irritability, impatience
  • Low libido


From detoxification you can achieve:

  • Skin is clearer and smoother, hair and nails are stronger.
  • Excess mucous in the lungs and nose clear up.
  • You have more energy, flexibility and stamina.
  • You are more alert.
  • Weight loss, less cellulite and marks begin to fade.
  • Your moods become lighter and mood swings disappear.
  • You will sleep better and wake up ready for the day ahead.


The body protects us from these toxins by storing them in our body’s cells and in the thick rubbery goo called Mucoid Plaque. This coats the inside of our stomach, intestines and colon.

This mucoid plaque eventually stops us from absorbing our vital nutrients. Suffocating our digestive system and causing allergies, parasites, and bad bacteria to thrive and cause uncomfortable and embarrassing ailments.
These toxins can be the foods we ate that could not be digested at the time, to the pills and medicines that we have taken, pollution from the environment, chemicals in skincare and household cleaners.


But when we allow the body to be clear, detoxified and energised then it looks like this:

Just as river life does not blossom or survive in contaminated and stagnant water.

First gentle steps to detoxing?

  • Hot and cold showers: The contrast of the hot and cold gets your blood moving – vital for excellent health, lymphatic function and releasing toxins.
  • Skin brushing: gets the lymph moving and helps to eliminate toxins. Work from the soles of the feet, in an upwards motion towards the heart.
  • Get a re-bounder and do 15 minutes mini jumping per day. This will kick start the lymphatic system, help with weight loss (if that is required), to move on excess toxins.
  • Take it easy with exercise as the body during detox / cleanse more energy to assist in eliminating all the toxins…

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