Freeze Meals & Food

In conjunction with planning your meals, making healthy meals in advance and then freezing them is one way to have meals made for the times that you want to have something ready and healthy but that requires that it had been prepared at some point in time.

Another part to this is to buy healthy meats, fruits, etc. when they are on sale and to freeze them. Be sure that they are healthy and free of things we should not be eating (because these unhealthy meats or meats with unhealthy chemicals/content/etc. are often the meats that go on sale).

Frozen grapes are a great sweet snack!

Change How You View Food/Eating

How we view food is very much related to our eating patterns. Think of how much of our comments and thoughts regarding food are involved in a good-bad and all-or-nothing mentality. Think of how we throw around the word “diet.” When we indulge or make poor food choices we are “bad,” we have “sinned,” and we need to “go on a diet.”

Our value, moral or otherwise, does not lie in how much we have or have not eaten, being on a diet is not a path to redemption or cleansing, and once we have “sinned” we do not need to keep “sinning” because we have already ruined our healthy eating.

We should view healthy eating as a long-term thing and not as a temporary diet. In fact, get rid of the word diet in your conversations with yourself and others and replace it instead with “healthy eating” or if you must keep the word “diet” in your vocabulary, place an adjective in front of it such as “healthy diet” to emphasise that you are eating healthily as opposed to a short-term eating pattern designed to make you lose weight.

Once you make it clear to yourself and to others that you are in this for the long haul, the way in which you interact with food will change which will result in positive effects.

Remember that “Gratitude is the Best Body Attitude”

It is easy to be unhappy with our bodies or to take for granted and to undervalue all that our bodies do for us as they are when we are focused on changing them to what we want them to be. Take time daily to give gratitude for all that your body does for you on a daily basis and for the fact that it has taken you this far. Your body is a miracle and we have not been able to make anything that matches it.

Give gratitude for all that your body does for you and not only will you appreciate something miraculous and amazing, but you will likely find that your body will do even more for you and work with you even more in trying to reach your goals. Everyone likes to be appreciated for the work they do and for what they bring to the table, and appreciation goes a long way; keep in mind that your body is no different.

Gratitude is the best body attitude.

Stick With It, No Matter Your Weekly Results

Losing weight is a journey, not a destination. And as a journey, it involves a lot of ups and downs, a lot of “two steps forwards, and one step backs,” and a lot of things that do not go quite as planned. The journey does not always show results, and it does not immediately show results. It will take you out of your comfort zone; it will place you in a vulnerable place; it will make you unhappy and uncomfortable long before it feels worthwhile or empowering. Sometimes you will feel it before you see it; sometimes you will see it and then it’s gone.

Regardless of whether you see results, do not see results, or see results and then it changes, it is important to stay committed to yourself, your overall health, and putting your best food forward in the overall journey of life.


Realise that Losing Weight Sometimes Means Being Hungry

The reality is that our diets are inundated with too many calories that cannot be used and that do not nourish our bodies. Going from a place of caloric abundance (both calories that nourish our bodies and calories that do not), to a place of a caloric deficit (for weight loss) and a place of caloric limitations (for weight maintenance) does mean that sometimes you might still be hungry. Arguably, one could repeatedly answer the hunger between planned foods with healthy food (fruits and vegetables, landing more on the vegetable side) but sometimes even when doing this, one could still be hungry or have repeat occurrences of hunger.

This can be challenging and something of a struggle, especially when trying to lose weight and especially when coming from a place where one is used to being full and satisfied all the time but sometimes it ends up being part of the process and eventually one comes to recognize what is normal and true hunger, as opposed to what hunger is related to always wanting to be full.

I Love Food Too Much To Change

I often hear clients tell me that they love food too much and that they can’t possibly give up their daily morning croissant and swap it for porridge or scrambled eggs


Do you really love food?  Do you cook every day, with fresh ingredients and from scratch.  Do you eat seasonally?  Do you relish every mouthful and find a complimentary balance for your starter, main and dessert? Or do you eat the same bad foods over and over and say you love food, when really you just eat the same crap all the time because you’re scared you cant’ commit to change?

Eating the same refined sugars every day is not a love of food it’s food addiction.

Refined sugars get attached to the same receptor sites as heroin and opium.

If you really, really love food, then my advice is to accept that you love food and being content in carrying a little extra weight.  But if you are just suffering from food addiction and a lack of confidence in changing what you eat, then it’s time to make some changes to your diet in order to hit your goals.


When you are ready to make some changes to the refined sugars that you love, try swapping 1 meal at a time and if you are really struggling, try swapping it on anywhere between 1-5 days a week.   So if you love your morning croissant and coffee, swap it one time for a healthier option in the week and see how you adapt.  Then try 2 days the next week and so on until you have swapped the bad food for good.


What Does A Healthy Week Look Like?


You will always get different points of view on what a healthy week looks like in terms of food and drink.  That’s fine.  This is my point of view and it is based on 30 years of life experience in eating and exercising and 20 years of teaching in  the health industry.

Two things I have learned over a period of time are:

  1. Pretty much every diet will work if you stick to it for long enough.
  2. Diets almost NEVER work in the long run.  They are too prescriptive and too restrictive.

So, it’s pretty clear to me that you will do well to create some rules and apply them, with consistency, rather than buying into the latest fad diet.  So with that in mind, here are some ideas to apply to your life and stick to them 6 days out of 7 and you will feel more energised, and more easily able to control your weight and that includes being able to lose fat consistently, if you want to.

The first thing you  will need to learn and accept is that the older you get, the more sacrifices you will have to make to manage your weight.  Get over it!!  The second thing you need to accept is that the less you exercise, the less you can eat.  Make your choice!!


You can either eat whatever and whenever you want and look and feel unhealthy, or you can restrict what you eat and look and feel amazing.  YOUR CHOICE.

I’m going to define a healthy eating week for you.

A healthy week consists of eating foods and meals which are known to be healthy and that are repeated several times.  These meals are planned, contain a good balance of nutrients and are eaten almost automatically and give you energy, without adding body fat.   Only a few meals fall outside of this pattern and these other meals provide you with enough variety to make the week repeatable again and again and again. Consistency first, variety second.

Let me give you some examples.


I eat and ham a cheese omelette or porridge and milk every weekday morning.  On weeks when I feel I need to lose weight, it’s the omelette every week day.  If I’m within my weight range, I alternate.  I do this on auto-pilot and its pretty easy and part of my pattern.   On weekends I kind of eat whatever I feel like, but often, it’s omelette or porridge on one of the weekend days because I’m so used to eating them.  The other day its a variation of bacon, eggs, avocado, bread or anything I feel like. Every now and again its chocolate cake!!!!


I’m not hugely organised and I often forget my lunch, so this is the meal that I have to often quick buy for.  We do our best to make an evening meal with enough left overs for me to eat the next day. Actually, my wife should take all the credit here;  she keeps me somewhat organised as I really don’t plan too  much nutritionally at all.  I used to, but now I know how to apply my rules without too much fuss.

If I remember left overs, it usually is something with some carbohydrates in, but it’s a left over portion and usually not too high in overall calories.  If I remember a planned meal for lunch, it is a salad, or another meal with none of the white devils.  So no bread, rice, pasta, potatoes, grains or pulses.  On a day where I have eggs for breakfast and salad for lunch, my body is in prime fat burning mode all morning and all afternoon.  This is enough fat burning for me to have an evening meal with carbohydrates if I want them.

Every day that I don’t have food prepared, I get the same quick buys.  Its either a Chef’s Italian chicken salad, because it reduces decision fatigue and it keeps me burning fat in the afternoon, or it’s a M&S ready meal.  I usually go for the chargrilled chicken and courgetti spaghetti or the Tikka Chicken and cauliflower rice because they are low in carbs and keep me burning fat during the day.


I tend to split evening meals between a balanced plate of protein, carbs and fats or another low carb option.  If I have 3 low carb meals in a day, I know I will lose fat pretty quickly.

I eat whatever I want 1 day per week in the evening, but again, I’ve accepted the fact that healthy food tastes healthy and I like it, so I love a good steak for example.


I must admit to not going out to eat that much (once or twice a month), so when I go out, I eat whatever I want. If I went out 3 times per week, I would apply my rules to all but one occasion and pick a low carb option like a steak with loads of salad or vegetables.


I don’t snack much in the week anymore.  I used to think that if I ate 6 meals a day, my metabolism would be higher, but that’s actually a load of rubbish. I’ll eat some slices of ham or cured meat if I get home hungry but I don’t eat crisps or chocolate or have fizzy drinks at all in the day.  Forget that rubbish exists and you’ll be happier in the long run.

If you find yourself hungry (not bored, not stressed, hungry), think of a snack as an oil change for the car.  Necessary, but not much fun.  Eat to nourish here, use a handful of nuts, a boiled egg.  I must confess to a scotch egg or two at some  point in the week and some chocolate too.  I try to eat dark chocolate at night after my last meal.


I love ice cream and I love sweets and I love chocolate.  My body fat hovers between 8-12%. I eat sweet foods as often as I can get away with it.  But if you want to adopt this approach I suggest you learn how to abstain totally and then add some sweet foods back in.  Its good to find the discipline required to abstain.  If you are asking, “why is any chocolate or ice cream healthy? My answer is this:   If I don’t eat any sweet food in the week, I am totally miserable and that’s not healthy.  If I eat too much I feel sick and guilty and overweight and that’s not healthy either!!



Remember what I said you needed to accept about food?

You can either eat what you want and look and feel unhealthy or you can restrict what you eat and look and feel amazing.  YOUR CHOICE.

This goes double for alcohol.

You can either drink when you want and feel  and look like shit, or you can limit alcohol, so you look and feel amazing.  The more you limit alcohol, the better you will look and feel.

I often quit drinking for periods of anywhere between 1-3 months.  I promise you every time that the longer I give up the booze, the better I feel and the easier I find it to be really fit and really lean.  I also have periods where I drink too much.  It hurts me physically and mentally!!!!!!!


If you plan to eat really well 2 out of every 3 meals every day and plan to eat moderately well all other times, you wont go wrong.  Then, somewhere between once a week to once a month, eat and drink whatever you want.  Reset your motivation and will power and get back on the healthy train.

15 Good Meals and 6 Variables, Plus Snacks

If you think of a week a multiply it by 3 meals a day, you are going to eat 21 meals plus snacks, if you need them. If you have 15 meals that you always eat and find 6 variable meals, your chances of success in the long run are going to be much higher than if you have to constantly plan new meals which fit your goals. You really don’t have to be perfect, you just need consistency and the sooner you get 15 or more meals that you know match your goals, the easier they will be to achieve.


  1. I am not female and I will never go through a menopause.  The rules may be different for you during and after.  You’ll probably have to be more strict.
  2. I am not female and I will never have a menstrual cycle.  The rules may be different for you during and after.
  3. It’s easier to be a man, but all the women  in the world already know that men have it easy and are generally weaker.  Don’t let that be an excuse for any of you.
  4. Somatotypes are different in all of us.
  5. Metabolism varies in all of us


  1. It seems impossible until it’s done.  Take it one day at a time and build positive momentum.
  2. Stop judging yourself on whether you can stick to someone else’s diet.
  3. Find rules and nutritional beliefs that you really believe in and stick to them.
  4. Accept that healthy food tastes healthy.  If healthy is what you’re after, bloody well enjoy eating healthy food, or just don’t bother.
  5. Spicy food speeds your metabolism.
  6. Brush your teeth after your evening meal to prevent further eating.
  7. Eat carbohydrates after exercise and limit the white devils.
  8. Don’t buy junk food and don’t’ have unhealthy food at home.  Save it for when you go out.
  9. The best snacks are fruit, but not if you want to lose weight.
  10. Eat food that makes you happy in the long run, not food that immediately satisfies your every mood.
  11. Eat healthy foods you can stick to eating week after week as much as possible.




The Habit Loop

All our habits are driven by the same simple loop. This habit loop has three elements:

The trigger is the cue that starts your habit. For example, hunger is a trigger to eat (eating is the habit).

The reward is that you feel full and have energy to continue with your day.

All habits work like this and this knowledge is going to be powerful for you going forward.

The problem with so many of our habits, is that they function on auto pilot.  So we don’t recognise that our behaviour leads to a very negative long term effect, which is not in fact a reward at all. It is just an immediate perceived reward. 

40% of Human Decision Making Is Done on AUTOPILOT

So our habit loop often looks like….Tigger…….Behaviour………Result.  

I really want you to focus on this and think about it all the time, especially when it comes to food and drinks. The way to combat poor auto pilot food choices is to create this trigger question every time you eat:

“Does this meal bring me closer to my goals?”

Start doing this with every meal and see if you start to make better choices.

So What if I Answer Yes?

This is great!!  I’m assuming two things here:  Firstly, that you are being honest with yourself and secondly, that you know what food actually helps you towards your goals.  If you overcome these two absolute necessities and you answer yes to a meal, it is time to say the word ‘REWARD’.  Either say it in your head or out loud, but say it and start to build some momentum with every meal.

What If I Answer No?

This is an opportunity to learn.  How many times do you eat meals that don’t fit with your goals?  Learn about when you eat these meals and cut one out each week until you say yes more often than not.  The key is here to have a good idea about when you eat poorly and to plan food for these times that actually help your goals.

What If I’m Not Sure?

This is common.  I see many clients who want to lose weight.  Eating healthy foods does not always equate to losing weight.  A great example is fruit.  Is it healthy?  Absolutely.  Will it help you lose weight?  No.  If you need more help in understanding healthy choices versus healthy weight loss choices, then you might like to read about the Habitpal Mantras. Following these will help you lose weight and feel great.

Benefits Of Cutting Alcohol

According to Prevention, women who drink moderate amounts of alcohol consume an additional 300 calories on days when they drink (which, depending on the drink, can be as little as one alcoholic beverage.) If you don’t replace those calories in other ways, you may notice some weight loss just by giving up the cocktails. A study published in the American Journal of Nutrition also found that moderate drinkers had poorer diets on drinking days.

According to Drinkaware, a UK-based alcohol education foundation, alcohol affects the quality of your sleep. When you drink too much, you spend less of the night in REM sleep, the deep restorative sleep needed by your body, and are more likely to wake early and not be able to fall back to sleep.

Alcohol is a diuretic, according to Prevention. This means that your body and your skin become dehydrated when you drink too much. Giving up alcohol can rehydrate your skin making it look healthier, and can also help in clearing up dandruff, eczema, and rosacea.

Have you noticed that you feel down in the dumps the day after drinking too much? This is because alcohol can interfere with the neurotransmitters in our brains, warns Drinkaware. When you drink, you more susceptible to anxiety and sadness while you’re drinking, and again once you sober up.

According to WebMD occasional excessive alcohol consumption can increase your desire, but may impede your sexual performance. In fact, Everyday Health warned that regularly drinking means that toxins from the alcohol can build up in your body and affect all of your organs, including those you use for sex.

Have you ever woken up with a stomachache after a night of drinking? A study in the journal Alcohol Health and Research World found that alcohol consumption interferes with the function of all parts of the gastrointestinal tract. Diarrhea and gastritis are common complaints after drinking, and can get worse the more often you drink. Giving up alcohol can help your gut get back to health.

The National Cancer Institute, alcohol consumption is linked to cancers of the head, neck, esophageal, liver, breast, colon and rectum. The more you drink, the greater the risk of developing one of these types of cancers.

According to Healthline, heavy drinkers are at greater risk for gum disease,tooth decay, and mouth sores. The site warned that alcohol abuse is the second most common risk factor for oral cancer. Drinking too much can also lead to increased plaque on your teeth and risk of permanent tooth loss.

Anyone who’s ever ordered a cocktail or glass of wine with dinner knows that drinks account for a big percentage of your dinner bill. Giving up alcohol can greatly lower your entertainment expenses, and give you some extra disposable income in hand. Even better? Put your beer money in the bank and save it for a splurge.