The amount of sugar that we are consuming is becoming a great concern.  I remember years ago before I lost my excess weight, I had absolutely no idea how much sugar I was consuming and it never crossed my mind.

Of course, I knew about the obvious cakes and biscuits that I had to cut down on; but not much about other food groups. To be honest I was too busy checking calories and the fat content of products that I had been conditioned to do from previous fad diets.

When I say sugar, I mean the sugar that is added into certain foods to help them taste better. This is refined sugar, not fresh fruit.  It is linked to many health issues including; obesity, diabetes, heart disease, depression, low energy levels and certain sorts of cancer. And yet sadly, we continue to consume more of the white stuff than ever before.

So, what foods should we watch out for? Here are a few of the main culprits; breakfast cereals, baked products including cakes and biscuits, flavoured yogurts, canned fruit in syrup, fizzy drinks, soft drinks, sweets, processed foods (foods in packaging), and cereal bars; among others.

The guidelines for a healthy amount of sugar per day is around 30grams – 7 tsp

Below is a helpful guide on how to check the amount of sugar in a product;

Always try to stick to no more than 4 grams of sugar per 100grams of product.

Check the label for the sugar content and see what the amount is per product, it may say for example; 3 grams per ¼ product, then multiply this by four.

I’ve been caught in this trap before – buying a healthy salad with a small pot of dressing. At first glance, it seemed to have really low sugar. But, after further inspection I found that the number displayed was only for ¼ of the dressing…and the dressing was extremely high. That was a huge learning curve for me. I always take my glasses now!

You need to be vigilant at all times. Always check the ingredients. If sugar is listed among the first few, then its content is going to be high ‘cos it will be one of the main ingredients.

Another thing you need to keep in mind is that it is not always called sugar. Sometimes, they call it Dextrose, Corn Syrup, Sucrose, etc. Whatever it’s called, be mindful.

It’s always much better to eat wholesome foods such as fresh fruit and vegetables, nuts, seeds, basically everything that isn’t in any packaging. If you really like tinned fruit, then always choose it in its own juice. If you’re having yogurt, buy plain and then add your own fruit. Likewise, with drinks – add fresh fruit to your jug of water.

Coffee shops are problematic with their fancy drinks. Over 50 percent of their drinks have more than the daily recommended amount of sugar – with most having a whopping 20 tsp of sugar!!!

To their credit, I’ve noticed that a good number of them are now offering ways to cut down on sugar. For example; they let you opt for skimmed or soya milk, have no or half the amount of whipped cream, less shots of syrup, ordering a smaller quantity, etc.

I hope this has helped you understand where hidden sugars are lurking and how you can make better choices to cut back, helping both your health and waistline.

Helping you to live a better life!!!

Love

Rosalind

We’ve all been there before – you want to eat healthy and you know that you really should; but it seems an impossible task because it’s so expensive to buy wholesome products in quantities that can feed the whole family.

Well, I have good news for you today – there are many easy and practical ways to shop and eat healthily on a budget.

Here are some of them:

1) Let’s start from what you have already!

Go through your cupboards to check the ingredients you already have in there – and you might just be surprised how many of them are healthy products.

Many people make the mistake of thinking that they must do a total overhaul and start completely from fresh; but that’s not always the case. Sometimes, all it takes to start is finding the right ingredients to add to a healthy meal.

Of course, you don’t want to include unhealthy foods but those ingredients that will compliment healthy meals are certainly worth using. Go ahead and use them!

2) Plan your meals

What’s the secret to healthy eating and wise shopping? Planning!

Planning your meals ahead should only take you a short time; but believe me it is the backbone to eating healthy and shopping wisely. I’ve been doing this for years and I find it’s the single most useful thing to do.

Remember the saying “Failing to plan is planning to fail?” It’s so true; planning your meals will help keep you absolutely on track with your shopping and eating.

Be sure to include some of those ingredients you already found in your cupboards; and factor them into simple yet satisfying healthy meals.

3) Always have a shopping list (and stick to it!)

If I have a shopping list, I know I’m going to stick to it, and this gives me discipline. It also stops me from drifting down the aisles; cos I know exactly what I’m looking for.

By sticking to my shopping list, I save myself lots of time and money. And more importantly, I get a sense and feeling of being in control. This is crucial when you’re shopping on a budget or trying to eat healthy without breaking the bank.

4) Enjoy your leftovers

Yes, you certainly can.

I have so much fun with leftovers, I very rarely waste anything.

Let’s say I do a curry one evening and have leftovers: my husband or I could have it the next day for lunch, or I might portion it in a plastic container and freeze it. For me this is bliss cos it means I get to have a night where I don’t have to cook, yay!

As a matter of fact, you could purposely cook more and do this anyway.

If I have vegetables left over, I would do a dish for the next night that I can incorporate them even if it’s something like bubble and squeak, an egg and a couple of sausages and hey presto!!

5) Buy frozen

I often buy frozen fruit, first because my husband likes frozen fruit but shh…it’s also cheaper when you use a lot of it! Again, it’s great in smoothies and will last longer for you.

6. Stop being a supermarket snob

Ok, I get you like top name brands, and I’m not going to argue your tastes. What I will say though is why not give supermarkets & home brands a go? They have improved over time and offer high-quality products at a fraction of the price you’d get them at the better-known brands. As a matter of fact, the nutritional value you get there can sometimes be better.  Go ahead and give them a try – you have nothing to lose.

7) Freeze in portions

Boy, has this saved me from wasting so much food in the past!

If you buy a pack of chicken filets that contain 4, decide when you’ll be eating them and how many of you in the family will be having them in one sitting. For example: if it’s just you alone, you can freeze them in single portions and whenever you fancy one, just take it out!

I also freeze bread because we don’t use it very much. It’s still great to just pop in the toaster when you want it.

8) Eat more fresh vegetables

Check the pricing with all vegetables. Vegetables are usually cheaper when they are fresh and loose. If you go for already-prepared vegetables, the price will certainly be higher.

So, stick to the normal everyday fresh veggies or frozen varieties.

9) Shop online

By shopping online, you can completely avoid going down the aisles of a shop.

This is such a great option because it helps you create discipline rather than straying from your shopping list when you see lots of exciting stuff in-store.

Besides, it’s an excellent way to save time and energy – as you get to shop from the comfort of your own home.

10) Look out for healthy offers

When you get used to what you’re cooking, and you know what you like; you may start to notice certain offers that become available.

I love soya yogurt and regularly I notice the price is reduced; so, I use that opportunity to buy a couple more! I always make sure that it has a longer sell-by date otherwise I’m defeating the object.

11) Cook your meals from scratch

Who doesn’t like a takeaway? However, it comes with its drawbacks. You don’t need me to tell you how costly they are as well as what it does to your waistline.

So, please cut back as much as possible on takeaways. If you have interesting recipes, then why not cook one of them instead? It will be far healthier and much cheaper.

Helping you to live a healthy life one step at a time!!

Love

Rosalind

Getting what you want in life can be a struggle. As a result of this struggle, we spend so much time looking outside of ourselves and wanting things that other people have – almost to the point of obsession.

This could be something you want to achieve, some place you desire to visit, or something you wish you had – but this longing often leaves you feeling unfulfilled and dissatisfied because you haven’t quite got to where you expected.

Wouldn’t it be nice to learn a simple way of releasing this pressure and get you to the point where you actually achieve everything you ever wanted? If you have a strong desire and clear vision, then you can achieve absolutely anything you want to achieve.

3 Easy Tips to Get What You Want in Life

#1        Have Gratitude for what you already have

Sounds so simple, right? But, think about it: How often do we live our daily lives enjoying the company of others and we get so used to them being around that we take them for granted?

You see, when something becomes a part of our daily lives, we become complacent and forget that those “regular stuff” are someone else’s dreams. And when we become complacent, we no longer have full gratitude for what’s presenting itself to us.

Begin to acknowledge how it feels to have those people in your life.  By feeling, I mean really feel how it “feels” in your heart by taking a deep breath in.

As human beings, we’re meant to feel. So, just thinking that you’re grateful for something is not enough. We really need to go deeper and feel it.

This feeling of gratitude could be for your loved ones, your health, having a roof over your head, or having food on your table.

I personally find it good practice to write your gratitude in a journal – either first thing in the morning to start your day or last thing at night, whichever suits you the best.

If you decide that writing in the evening is best, then take a quiet moment to reflect and think about what went well for you throughout the day. Pick out 3 things daily, go through each one in turn, feel it, and visualize it. This helps to heighten your vibration.

#2        What is it that you really want?

Sometimes, we want things simply because the society says so. It feels like the society constantly dictates our lives – telling us where we should be, how we should live, and what we should be doing.

In reality, the truth is that we’re not all the same. We’re all unique and special in our own way. This also means that our wants and desires are different. Therefore, there’s no point wanting to do exactly the same as the next person because we’re not the same as anybody else.

Take a moment to sit quietly, take a deep breath, close your eyes and ask yourself: “What is important to me?”, “What is it that I truly desire?” Start to really build the vision, allow it to grow, make that vision vibrant, turn up the sound, knowing you have no restrictions placed upon yourself, you have the freedom and confidence to be yourself. What is it that you truly desire? What is your soul asking for?

#3        Act as If

“Acting as if” means you are behaving in a way that reflects that you already have what you desire. This is not pretence; instead, you’re living it out because you can see your desire manifesting already.

If you have the desire and the vision strong enough, you can achieve it. It’s your soul calling out and asking for what it needs in order to be fulfilled. It’s who you are at your core.

As you start stepping into your new vision, take a moment to observe and notice how you feel – emotionally, mentally, and physically. This will enable you to raise your vibration even higher; thereby empowering the universe to deliver to you.

Indeed, what you desire is drawn to your energy. I do believe in the Law of Attraction. However, I also believe that what gives it its true power is when our desires and wants are aligned with our soul’s calling. This is why the action steps above are so important.

“You get what you put out”. If your vibration is low and you have the mindset of lacking such as “I’ll never get this” or “I’ll never be able to do that”, then the universe will give you exactly what you are sending out.

The Law of Attraction is a different topic which we’ll explore in another post. For now, just focus on these 3 simple points:

• Be truly grateful what you already have
• Get clear on what your soul really wants
• Start living a happy and joyful life that demonstrates that you already have what you desire

Enjoy living a beautiful life.

Rosalind.

Do you find yourself turning down invitations to eating out because you feel scared that you’ll pile the pounds back on and sabotage your weight-loss efforts? I’m here to tell you that as long as you think wisely and become mindful of what you are eating, you don’t have to sit at home while everyone else is out enjoying themselves.

I know exactly what it feels like. Before I lost weight, I always felt bad about going out; believing that I’d just blow it and have to start again. I do believe whole-heartedly that you can have a little of what you fancy.

Now, I continue to go out and haven’t put any weight back on. I make wiser choices and now have a healthy relationship with food which enables me to enjoy going out more than ever before. I have absolutely no guilt attached at all, and I wish the same for you.

My 10 top tips to no-guilt eating out!

1) Cut back before your outing: On the day you’re going out with friends, start by cutting back on your other meals. Be mindful of what you’re eating throughout the day. This doesn’t mean starving yourself – make sure you feel comfortable.

Think of maybe having a small snack before you go. I often have a banana or a boiled egg to just take the edge off the hunger.  If you turn up at the restaurant starving, you have the potential to not only make wrong choices, but you could end up devouring everything. This can set you up for destruction through your whole meal.

2) Preview the menu: Always try and look at the menu before you go; especially if it’s a place you’ve not been to before. It will help you to feel confident that there is food that suits you, helping you to choose wisely.

3) Order first: If it’s possible, always try to order first. It’s easy to have your food choices in your mind and then when somebody else orders, you start to change your mind.  Avoid this temptation if you can.

4) Avoid the bread basket: Ask your waiter/waitress to take it away. If you are out in a larger group of people, ask for the basket to go to the other end of the table, so that it’s completely out of your sight and reach. In this case, out of sight is out of mind!

5) Check out the portion sizes: If this is a restaurant that you’ve not visited before, you may not know the portion sizes. I always have a sneaky look at other people’s meals if possible (lol) or ask the waiter/waitress what the sizes are like.

For example: If I order fishcakes for starters, I ask how many will I get and what are their size? I can then judge whether to have a starter and a main course or two starter portions.  Portion sizes have increased tremendously over time.

6) Be careful of the cream: A lot of dishes can be laced in cream and extremely calorific.  Opting for tomato-based sauces instead, is a much-wiser choice.  Soups can also have a lot of cream in them (even though it doesn’t necessarily say so on the menu). I always ask first if I fancy soup.

If you do want a creamy dish, ask that the chef puts it in a pot on the side so that your whole meal isn’t swimming in it. This way, you can control the quantity you put in.

7) Go for the veggies: Ask for extra vegetables or salad instead of chips. I’m a fan of hand-made burgers and it usually comes with chips and a small side salad. I prefer to have no chips and extra salad.  You can choose this option with everything even if they charge a pound or two extra. I’d rather pay that than add a pound or two on my thighs!  If you want a few chips, ask for a smaller portion or a child’s portion.

8) Bring on the steam: Go for steamed rather than fried. The menu will always tell you. If you’re not sure, don’t be afraid to ask.

9) Be mindful of dressings: Pay attention to the salad dressings. I personally love salads when I go out; and I think most places are really getting creative with them. However, they can be extremely calorific especially if you choose something with a creamy sauce like cesar. You could ask for the dressing to be put in a separate pot.

10) Who doesn’t fancy a desert? I love them and never want to feel restricted when I go out, so I always ask if somebody wants to share with me, that way it halves the load and I’ve still had my fix.

The next time you go out for a meal, enjoy and relax. But do it mindfully!

Enjoy living a beautiful life.

Rosalind

Do you find yourself comparing yourself to others? So many people do this; I know I have done that in the past. If we care to admit it, we’ve all compared ourselves with someone else at some time or another.

The truth is that comparison kills our spirit and destroys our soul – it doesn’t do us any good whatsoever. We end up frantically trying to chase somebody else’s life; rather than follow our own unique path.

Take social media for instance. We get drawn into absorbing other people’s lifestyles and comparing ourselves with everything we see. From body image and relationships to holiday destinations and clothing – we’re always affirming to ourselves that our life ‘isn’t good enough’, so we need to strive for more to enable us reach what others have reached.

I’m here to let you know that those people you’re comparing yourself to have signed up for something different than you within their life. It’s not necessarily that you’re doing something wrong; that you’re not achieving your goals; or that you’re not on the right path.

The fact is we’re all very different, we all have our own special gifts and talents. When we look at soul purpose of what we’re here for, you may find that one person has amazing relationships while another person is still working through their relationship issues.

You really should cut yourself a bit of slack and look at what is going right in your life. Start looking inwards because whilst you’re looking outwards and comparing yourself with other people, you’ll never feel satisfied and happy. Instead, you’ll find it very difficult to live presently in the moment because too much of your time is spent continually pushing, chasing, and fighting.

Take it a bit easy on yourself – give yourself time to reflect on what your true values are and rediscover yourself for who you are.

You could be chasing what somebody else has and this pursuit may not be aligned with your values. But because you’re looking at the image of success painted by others, you may then start to think that you need to “step up your game” or do something extra in order to attain that imaginary vision of success. In reality, your own success might mean something entirely different than that image you’re looking at.

I urge you today to take a look at your life, look inwardly at yourself and start to accept who YOU truly are. The moment you do that, everything seems magical!!

Start to take your foot off the gas a little bit. You’ll still reach your goals, and you’ll still do all the things that you want to do. The only difference is that this time you get to do them on your own terms – not by following what someone else is doing.

At the end of the day, your life is about what you want and desire; not somebody else’s agenda.

From today, realise that you don’t need to compare yourself to anybody. If you must compare, then compare yourself only with the person you were yesterday – and continue working to become a better version of yourself. This way, you’ll constantly keep improving yourself on your own terms.

When next you want to undertake a task or project, gently ask yourself: “Is this consistent with who I am?” and see what answer comes up for you. If the answer is Yes, then go ahead and continue forward. However, if the answer is No, then leave it behind. You don’t have to do something just because it’s working for somebody else.

You are unique.

You have your own special gifts and talents.

You were never meant to live someone else’s life.

Accept who you are, love who you are. If loving who you are right now seems like a stretch, then at least learn to accept who you are and forgive yourself… forgiving yourself for comparing yourself to others.