Believe with Becky

Do you drink a lot of fizzy drinks 🤔 do you allow your child to drink these often❓

One can of coke contains 39grams of sugar equivalent to 10 teaspoons of sugar ‼️

High levels of sugar sweetened drinks 🥤 consumption causes an excessive energy intake leading to obesity especially in teenagers and children !

Consuming too much sugar in the diet causes type two diabetes which is on the increase in the younger age groups!

Free sugar should account for no more than 5% of total energy intake 👌

Adults should have no more than 30g of sugar and children aged 7-10 no more than 24g ( 6 sugar cubes)‼️

Then when you add in childrens breakfast cereals and other sugary snacks throughout the day it’s easy to see where the problem is 🧁 🍫🍪

Of course the problem is our children want these foods and drinks 🥤 as they are very addictive and advertised everywhere‼️

Start making small changes, replacing sugary drinks with low fat milk or water 💧

Eat plain whole grain cereal and serve this to your children, removing just sugary cereal and fizzy drinks can make a massive difference to yours and your child’s sugar intake ‼️

Keep sugary treats for weekends everything in moderation 🍫🍪🧁

Eating a healthy balanced diet and exercising 🏃‍♀️ whilst keeping free sugar low reduces your risk for serious health concerns including CVD, diabetes and even Cancer‼️

Happy Tuesday 😄 Becky

Hormones and metabolism 🙋‍♀️

Hormones and their relationship with YOUR metabolism and weight👌 Do you struggle to lose weight 🤔 are you approaching peri menopause or menopause?

Many hormones within the body have a direct impact on how much fat is stored and how much is converted for energy!

Insulin, leptin, cortisol, ghrelin and estrogen to name a few!

All of these hormones can be manipulated and optimised by the foods we eat, paying closer attention to your diet can really help improve your metabolism and results 🔥

Tips ✅

Insulin 🩸reduce your consumption of processed foods, namely carbohydrates sugar and fast food, eat more protein and quality sources of omega 3 !

Leptin- appetite suppressant hormone eating too many processed carbohydrates, trans fats can lead to leptin resistance! Eat less sugary foods, eat an anti inflammatory diet, exercise regularly and get enough sleep👌

Cortisol- stress hormone, high levels of cortisol leads to overeating! Do you eat more when stressed 😩 high levels of cortisol results in belly fat ! Practice relaxation, get enough exercise, sleep well and reduce caffeine ☕️

Estrogen! The female hormone, estrogen is important for the function of female reproductive system! It is responsible for the storage of fat, being off balance can lead to weight gain, and mood changes 👌 estrogen is often too high in overweight or obese individuals, increasing fibre in your diet will help you reduce your estrogen levels!
Peri menopausal? Menopausal? Your estrogen will be out of sync often too low!
Eat foods high in estrogens such as
Fruits 🍎 flaxseed, soybeans and red wine 🍷 (in moderation 😂)
If you need any help with your hormonal health please feel free to message me👌 tomorrow I’ll show you how to improve your levels of the gut hormone GLP-1 ( without the needle that’s taking the diet industry by storm)

Happy Monday 😄 Becky

Hormonal ❓bloated ❓gaining weight ❓

Flaxseed 🔥🔥 health benefits ❤️
Flaxseeds are a huge addition to your diet, with so many benefits to your health!

Known to improve digestive health, reduce bloating ✅
Lowers total cholesterol and ⬇️LDL ( bad cholesterol)
Reduces you risk of heart disease ♥️
⬇️blood sugar 🩸
⬇️BP
⬇️cancer risk

Helps aid weight loss👌
⬆️ high in omega 3

Helps balance hormones 🔥ladies this is important as we age, flaxseed helps balance estrogen and is important for peri / menopausal symptoms, reducing night sweats and flushes ! Also supporting bone health ⬇️ your risk of osteoporosis 🦴

Add In 10g of flaxseed to your breakfast or add it to a protein shake or smoothie, you will be impressed by your results 🔥

Any questions please drop me a msg
😁 Becky

Avacado a super food⁉️

Do you eat avacado as part of your breakfast routine 🤔

Avacados are a great source of vitamins C, E, K and b6 and contain riboflavin, niacin, folate, pantothenic acid, magnesium and potassium 👌

They also provide carotene and omega 3 fatty acids and ⬆️ levels of healthy fats which can help you feel fuller for longer 👌

They are healthy for the heart ❤️ as they help maintain good cholesterol!

Great for vision and eye health 👁 as they contain lutein and zexanthin

They offer protection against some cancers as a good source of folate !

They improve digestion due to their high fibre content and promotes good gut microbes 🦠

Avacado has been shown to help reduce belly fat when consumed daily 👌

Avacado is a high calorie food containing 160 cals per half a fruit 100g, and 14.7g of fat however do not be put off by this number as mentioned it is healthy essential fat👌

If your not already eating avacado why not give it a try ‼️

Any questions drop me message
Becky 😃

Eggs 🥚 A Power house ‼️
Do you eat eggs ? They are packed with vitamins and minerals and are a great start to your day✅

Eggs contain 13 vitamins and minerals and are antioxidant 👌
They contain 82% of your daily vitamin D requirements ✅
50% of your folate requirement 👌
25% of your riboflavin requirement ✅
And 40% of your selenium daily requirements

Eggs 🥚 are the best dietary source of choline which is needed to maintain normal cell function 👌

A good source of quality protein containing all essential amino acids and providing 6.3g of protein per egg ✅

Health benefits include improving levels of good cholesterol (HDL)

Eye health 👁️

Eggs are filling and can help with weight loss / management

It is generally safe to consume Upto three eggs per day (unless your gp has advised you otherwise) ✅

If you not already eating eggs try adding them in for breakfast or as a healthy protein snack throughout the day !

Any questions drop me a msg
Becky

Why do some people have more success when dieting than others ❓

Whilst it is true that we must have a calorie deficit in order to shed pounds, vast differences exist between people ✔️

A one size fits all approach is outdated and not the most effective ✔️

Everyone is different, with different health needs and different energy requirements 👌
People metabolise food differently ✅
People metabolise foods differently at different stages of life ✅

As we age, hormonal imbalances can hinder weight loss 👌 and the very act of restricting foods and increasing cardio, can cause changes that make this imbalance worse!

Following a healthy balanced diet, with the focus on maintaining good health, although it may take longer than harsh dieting, it will produce long term results with less weight rebound👌

Losing weight and maintaining this requires a complete lifestyle change and a close look at your relationship with food 🥘

If you require any help 🙋‍♀️ or are suffering from any health issues or hormonal changes and need some help please drop me a msg
😁 Becky

Do you have any health concerns 🙋‍♀️

Prevention is better than cure ⁉️
If you’re interested in looking at what you eat and how this can affect your health please get in touch ✅

Do you need to make some changes to you diet? 🥗🍣🥜 Now offering nutritional analysis 🧐 dietary advice and support 👌

A holistic approach to health and fitness 🔥 with a special interest in gut health promotion 🦠

Benefits of Whey Protein on Blood 🩸 sugar control ❓Gut health 🦠

whey protein can influence insulin secretion ⬆️ helping to control blood glucose levels, decrease digestion, and reduce hunger by stimulating the release of different gut peptides, including GLP-1. (The same hormone influenced by popular weight loss needles such as ozempic ). The action of whey protein on stomach emptying plays a key role in lowering post meal glucose levels 👌

Your relationship with food is one of the most important relationships you will ever have ❗️

So many diets offer a quick fix 🤔
No carbs 🚫
No white foods 🚫
No fat 🚫
Meat free 🚫
Dairy free🚫

Food = Pleasure 😋

Denying ourselves foods leads to cravings !
Understanding the forces that are behind YOUR eating behaviours will help you to become a more conscious eater 👌

Mindless eating 🤔 we are eating more than we need, the Brain 🧠 would not notice a 10/20% reduction in calories !

Making small changes to portion size, plate size can help you to achieve this without feelings of hunger ! Studies show we will eat a bigger portion if it is there, but also that a smaller plate looks fuller and that it is very much a visual connection with your food✅

YOUR EYES 👀 EAT FIRST 👌
Out of sight is out of mind ✅ limit unhealthy food in your cupboards, if it’s not there you cannot eat it!

When making healthier meals, focus on making your food look appealing 👀

Start to keep a note of YOUR eating behaviour’s and what drives these? How are you feeling when you overeat or eat food you wish you hadn’t 🙈

If you require any help addressing YOUR relationship with food, building a more positive relationship that helps you to achieve your goals, then drop me a msg!

Happy Monday, Becky 🙂

Are you tired? 😴 Lacking energy ❓eat more folate & Iron 👌

Spinach ? gives you more than muscles 💪
Spinach is a nutrient dense leafy 🥬 green vegetable with health benefits such as

Good source of folate and iron which are important for hair health and can reduce lethargy ✅

Eye 👁️ Health- spinach is rich in carotenoids

Contains vitamins A & C which protect your heart ❤️ and moderate blood 🩸 pressure ✅

Contains vitamin E which helps with immune support 👌

Reduce oxidative stress reducing cancer risk

Reduces the risk of diabetes ✅

Contains antioxidants that reduced the risk of age related mental decline and improves brain health 🧠

Helps to Clense and detoxify the gut 🦠✅ high in fibre aiding digestion!

High in protein 💪🧬

A versatile food that can be eaten hot or cold, if your not eating it start adding it to your salads 🥗 sandwiches or curry 🙂
Any questions please drop me a message
Becky 😊