Sunday 8 November 2015



    Snippet on my Work out Tools                           (mini-blog)


Thought I'd share my "partners in crime" with you so you have an insight of the main workout tools that I use. I prefer to work out at home as it saves a bit of dosh (money) that I would've been spending at the gym. No intentions in demotivating people who work out at the gym, but with my busy lifestyle I'm 80% positive that I wouldn't be able to attend as often as I wanted, hence I would eventually be wasting money; the other 20% is the weather, I know that I definitely would be demotivated to attend the gym in the Winter season, when it's cold and dark! I would rather be indoors in my own space and not having to constantly be thinking about rushing out in the cold after gym time to get home! Just the thought makes me shiver!

Tools:
Ive got my workout mat, dumbbells (light weight), work out trainers, waist belt, exercise-ball, and last but not least the Wii Console and my favourite Wii workout games.




It's important to purchase a mat that is durable, dumbbells that you can realistically manage (as you don't want to strain the biceps and triceps), waist belt size that comfortably fits round your waist / midriff , pair of comfortable sport trainers with good padding (helps prevent strain on the ankles), exercise-ball that accommodates your stature. Here in the UK, you can purchase the Wii Console at the high street shops eg. Argos, for approximately £250 and up, with the mini Consoles going at £90, but I am sure if you shop around you will be able to get better deals. My choice of Wii workout games / cd's are "The Biggest Loser", "Mya", my Personal Trainer / Fitness Coach (yes my virtual Personal Trainer, and it doesn't cost a penny extra to hire her!), and "Zumba". These are also purchased at any high street shops or game outlets. I think it's worth the investment as it has and still is working for me!

Well this is was a snippet of my main workout tools, which I hope was informative and motivating!

Remember to also visit Lesley's Healthy Tips Facebook page for tips and tricks to achieving a healthy lifestyle, maintaining it and losing weight healthily! Lesley's Healthy Tips is also on Instagram, Pinterest and youtube. Like and Comments welcomed!

Let Your Journey Begin!

Lesley C  :)

Monday 2 November 2015

 SUBSTITUTES


As you all may already know, I love working out and enjoy practicing Yoga. Amongst my favourite yoga styles are the Warrior one and two, Moving Cat, Child's Pose, Tree, Downward Dog, Plank to name a few!

I felt bloaty over the past few weeks, admittedly, as a result of overindulging in the delicious mesmerizing birthday cakes at my little one's birthday party! The cakes were just simply irresistable! There were more than enough left overs which I happily took home and enjoyed throughout the week - yes I got carried away! It happens to all of us! If this happens there is no need to panic! Again it all boils down to dedication and self discipline. Once you have these two factors as your foundation then, like me, you will not find it too difficult to "nip it in the bud" or take control of what you eat and the quantities. Yes, overindulgence happens to me occasionally, but I never panic as I am very disciplined and focused. Of course my dedication and self discipline comes with years of practice and realistically it will be a struggle, more so for those who are at the beginning of their journey to healthy eating, healthy lifestyle and eventually losing the weight whilst doing it!

Tip:
For sugar cravings - substitute cakes and pastries with Granola bars / cookies and / or fruit smoothies. In addition to my natural fruit and vegetable juices, I also prepare smoothies! Fruit smoothies are excellent for combatting sugar cravings and keeping you filled for longer periods (preventing overindulgence). I prepare at least one fruit smoothie daily and consume throughout the day. I discovered the Granola bars recently, whilst grocery shopping and I must say that I would recommend as they are not only sweet and fruity-tasting but are also an healthier option! If you reside in the UK, the Granola bars / cookies / biscuits or slices can be purchased at most supermarkets, but I prefer the Sainsbury's version (costs just under £2 and got mine on sale today for £1, sweet!).
My Fruit smoothie of the day - glass Coconut Milk (Alpro), x 2 Red Apples (sliced), x2 Ripe Bananas and pinch of Chia seeds
Granola bar contents - jumbo Oats, Sunflower and Pumpkin seeds, Cherries, Raisins, Sultanas, Cranberries and Honey!


For more information on Overindulgence (scroll down on the right hand side and click on the "February - After The Festive Season" link) and for more information on Sugar Addiction (click on the "June - Portions" link).

Remember to also sign up and comment on Lesley's Healthy Tips facebook page and lesleyshealthytips.blogspot.com website (your Likes are always welcomed!).

Have a great day and Let your Journey Begin!

Wednesday 15 July 2015


Breakfast Of  The  Day
 

 
3 Eggs**
2 slices of wholemeal or brown bread
1 slice black peppered Salami
1 slice Leerdammer "light" cheese or Weight Watchers cheese (both has 50% less fat
than cheddar)
Olive Oil
Scramble the eggs (or prepare as Omelette if you so choose) with red onions, red, green and yellow peppers  ** (no salt or black pepper added)  
Toast bread slices

Serve Cheese and Salami slice on dish with the Scrambled Eggs (or Omelette) and Toast, accompanied with a cup of Green Tea** or hot beverage of your choice
 
**Eggs are rich in Protein and has loads of healthy benefits
**No added salt and black pepper required as the Salami already substitutes for the salt and black pepper
**Hot Beverage - use honey as a sweetener and skimmed milk to taste 

Fact:
Breakfast is the most important meal of the day so it's quite important to have a good sized serving every morning! It gives the body all the energy it needs for the busy day ahead and normally keeps you filled until lunchtime.

Don't forget to add a comment and sign up to get all my posts sent directly to your email. Lesley's Healthy Tips is also on facebook, twitter and instagram. 

Let The Journey Begin!




Monday 22 June 2015



Lunch Of The Day


It's lunch time! 

Instead of purchasing ready made meal from the Cafe across the street or frozen meal at the Supermarket, why not prepare it from home. This is my home-made lunch for the day.  




  
                                           
Baked:
Irish Potatoes and Sweet potatoes (parboiled)
Sweet Corn Cobs
Mediterranean Vegetables (grilled: Courgette, Onion, Cherry Tomato, Aubergine, Red & Yellow Peppers with Basil and Garlic)
White Fish Fillets (marinated in sweet chilli)
King Prawns (seasoned with clove of Garlic, chopped Onions, Thyme and light Soy Sauce)
A drizzle of Extra Virgin Olive Oil and Black Pepper for taste
** No need to add salt

Quick, easy to prepare, low cost and healthy! 

Have a good day all and Let the journey begin!



Sunday 21 June 2015



PORTIONS


It takes a while for us to break eating habits that we have been accustomed to for almost, if not, most of our lives. 

For years I was used to eating large sized meals, and these habits were not particularly benefiting my size, let alone my health. Upon acting on trusted advise from the Health Advisor, I gradually minimized my meal portions until it became a natural practice. I can honestly say that this subtle change in my eating habits has made a huge difference and is one of the main contributors to my shedding the weight! Self-discipline is paramount in maintaining the habit. There were days, many days when I indeed felt like "throwing in the towel" or simply quitting; especially if my favourite foods were on the dish, I was often tempted to have "second helpings". Again, this is where self-discipline comes into play, and it's importance cannot be overemphasized.

I try not to restrict myself to eating only low fat meals; in fact, I still do enjoy my favourite recipes. The difference is downsizing and my meal portions are now no larger than the palm of my hands!

I did some research, and a worldwide survey states that over a third of us are unhappy with our weight so we end up restricting what we eat for half the year, and spend the rest of time "falling off the wagon"(source: Healthy Mag.) I broke the cycle by ditching unrealistic food plans and started eating healthily, that is, enjoying my favourite meals in moderation, accompanied by large portion of mixed vegetables and of course one of my natural fruit beverages (see video "Lesley's Fruit Bonanza"). Below are examples of how I portion my meals. Simple and easy! 

Dinner
                                                                                 





                                                  
                                                                               Lunch 




   





Tip :

If you have toddlers, take ownership of one of their dishes and use as your own! Alternatively, purchase a child-sized 
dish. This is a great way to kick start the habit of taking control over your food portions.


Trick:

You will be eating less. This won't shrink your stomach, but can help to reset your "appetite thermostat" so you won't feel as hungry, making it easier to stick to the plan. You'll be astonished to see the difference this small change makes!




Stay In Control 

I'm not a lover of chocolates, sweets and other confectionery, but I've always had a weakness for cakes, yes I do! Madeira Cake and Cheesecakes are particularly my favourite! Cakes and other pastries are now conveniently sold in shops and supermarkets, at very low prices, and in a wide range of flavours and styles. Resisting the temptation of adding "cake" to the shopping list proved very challenging for me. I had to really discipline my mindset and change my attitude completely by doing the following, which may also work for you:


  • out of sight, out of mind - When shopping, I avoid the pastry aisles. This way I'm less inclined to buy goods from that section in the supermarket. This was difficult for me in the beginning and I must admit that I occasionally ""gave in". Having said so, it also becomes easier with regular practise and persistence.


  • substitutes -  Thank goodness for weight watchers! They are an international company that offers various products that are tailored to weight loss. I've substituted Madeira cakes for the weight watchers Sponge, which I truly enjoy! I also enjoy the Crisps and Ginger Cookies (insert: weight watchers sponge cakes (top) & crisp)  








    •  rewards - I have a "reward" day once a month where I indulge in foods that I wouldn't normally have on a regular basis, particularly "junk food". This is my personal reward for maintaining a healthy diet.  



    Sugar Addiction
    I wanted to expand on sugar in pastries and how it massively contributes to weight gain. Have you ever noticed that the more cakes, donuts, etc you consume, the more you crave? Well, this is called "sugar addiction".

    1. you eat pastry / confectionery (sugar)
    - you like it , you crave it
    - it has addictive agents 
                          |
    2. your blood sugar levels rise rapidly
    - Dopamine is released in your brain = addiction
    - mass insulin secreted to drop your blood sugar levels
                          |
    3. your blood sugar levels drop rapidly
    - high insulin levels immediately cause fat storage 
    - your body craves the lost sugar 'high'
                          |
    4. hunger and cravings
    - low blood sugar levels cause increase in appetite and       
      cravings
    - the cycle is repeated 

    In addition to the high insulin levels causing fat storage, this change in the body could also eventually lead to type 2 diabetes. This is when you really need to be concerned!



    Be Mindful
    You will encounter more difficulties to start your healthy eating, let alone maintaining it, if you are not mindful of what you eat on a regular basis and again your food portions at a time.

    All new transformation comes with discipline and dedication but will eventually become easier and natural the more you practise.  If I can do it yo sure can too!

    Remember to subscribe to get all my posts emailed directly to your inbox, email me for personal tips and tricks an add a comment.

    Have a great day all and let the journey begin!




    Monday 1 June 2015

    Black Pearl Weddings: Juicy Fruit Bonanza

    Black Pearl Weddings: Juicy Fruit Bonanza: With summer almost upon us, Black Pearl Weddings took the chance to catch up with Lesley, author and founder of Lesley’s Healthy Tips . Her ...

    Saturday 16 May 2015

    Lesley's Health Tips





    LESLEY'S FRUIT BONANZA!



    Welcome to Lesley’s Healthy Tips. Watch my first video “Lesley’s Fruit Bonanza” The video tutorial will help you to make one of my natural fruit & vegetable beverages in a matter of minutes! No added sugar or sweeteners.  Try it!








    Video also available on youtube and twitter!




    Remember to subscribe and get all my posts emailed directly to your inbox, email me for any personal tips and tricks and drop a comment!



    Have a great day all and Let The Journey Begin!    

    Lesley C  ;)






    Sunday 8 February 2015

    AFTER THE FESTIVE SEASON



    The festive season has been and gone and this is one of my favourite time of the year!
    This is always the time for the three F’s - Family, Friends and last but not least Food!

    Christmas is the time for relaxing, unwinding and dining with family and friends.  New Year is the time for celebrations, dinner parties and having fun! 
     
    I did a mini research over the holidays, and discovered that the Christmas and New Year seasons prove to be very challenging periods for many people. It is extremely difficult for one to resist the wide variety of foods and beverages associated with the family gatherings and dinner parties. This does not come as a surprise to me as admittedly I also find it difficult to resist temptation of food this time of year. 

    If we are not mindful, we slip into what I call the “revolving door” and I break the revolving door down (no pun intended) into 3 stages:

    •  The Overindulgence in scrumptious, tasty foods and beverages during the Christmas season. Most of these foods aren’t necessarily helpful, especially if you’re looking to lose weight and eating healthy.
    • The Guilt of overindulging and the worry of not being able to fit in that “little black dress” or for the men, that suit you have neatly tucked away in the closet, and is dreaming of wearing to the upcoming New Year’s Eve Ball or that Black Tie event.  Making a grand entrance and having all heads turned!

    •  Panic, this feeling usually comes about right after the festive season has past and gone; Most popular New Year’s Resolution? To regain your pre-Christmas figure or to lose additional weight.
    Gymnasium sales usually go through the roof in the January period through to the beginning of Summertime, as everyone will be panicking to get signed up with one! Does the “revolving door” sound familiar to you? Yes I’m sure!

     

    Temptation , Temptation

    I call this the “make it or break it season” as I find that this time of year the temptation to overeat is through the roof! Throughout the Christmas season I paid particular attention to advertisements and unsurprisingly observed that food adverts in particular had increased dramatically! It was all around, on the Telly, Radio, Magazines, on the sides of public transports, you name it! I noticed also that the eateries, as well as high street shops were having a field day! They threw in plenty “two-for-the-price-of-one”, and “buy-one-get-one-free” deals, discounts, and packages for us to purchase large quantities of food very cheaply! Is it only me or do you ever notice the huge variety of foods being advertised, and how persuasive these adverts can also be? They over-exaggerate the foods they advertise. Instead of simply saying “Ham” you will see an advert with “Honey glazed Ham” or for Turkey, “scrumptious Turkey Breast Joint stuffed with Sage and Onion” and the variety range from seafood to trimmings, roasts, party platters, mince pies, and the list goes on! 

    On the flip side, have you ever noticed too that after the Christmas holidays the advertisements tend to make a full 360 degree spin? Instead of trying to persuade us to eat, eat, eat, and be merry, the adverts changed their tune to get us to lose back the weight gained by whatever means i.e. quick low fat diets, new Gym memberships, buying products associated with weight loss.   

    All Marketing strategies of course!

     

    Take Control

    It’s ok to indulge in good comfort food as long as you do it in moderation so no need to panic! If you are one of many who often fall in the revolving door it’s not too late for you to make a change. In fact, as it is the start of a fresh new year, now is the perfect time to “nip it in the bud” and break the cycle. 

    Well done if you have started making the Home Made Juices and started the Walking (see previous blogs)! I would suggest that you continue doing so at least a few times a week to begin with, and I guarantee you wouldn’t need to invest your time and money unnecessarily in the gym after the holidays! 

    Here are two tips that you can apply after or during any dinner party:

    Tip #1:
    Drink a large glass of your homemade juice or a glass of skimmed milk.
     
    OR

    If you prefer hot beverage, brew a cup of green tea or squeeze a cut of lemon in hot water.                                                       
    This is the Green Tea that I use








             
    Trick :
    All the above will cleanse the bowels and urge you to go to the loo (toilet), and is undoubtedly a much healthier and safer option to laxatives.


    Tip #2:
    Wear a close-fitting undergarment with your outfit for the night (please ensure that the undergarment fits comfortably and does not restrict your breathing or movement).  This is a simple but very effective tip to prevent overeating.

    Trick:
    The undergarment will help to keep your midriff “in check”.  Remarkably, the snug fit of the undergarment will prevent your tummy and waistline from expanding too much whilst eating. Wearing it will also limit your food intake as you will feel fuller quickly.

    I will elaborate on hot beverages i.e. green tea and also undergarments in later posts.
        
    As always, I end on the note that all new transformation comes with discipline and dedication but will eventually become easier and natural the more you do it. If I can do it you sure can too!

    I hope you all had a wonderful Christmas and fabulous New Year’s celebrations!

    Remember to subscribe to get all my posts emailed directly to your inbox, inbox me for any personal tips and tricks and drop a comment.

    Have a great day all!

    Lesley C :)