You By Anthea
On a mission to help you unleash your confidence and power from the inside out!
Personalised nutritional therapy, personal training, yoga and corporate wellbeing.
๐๐ฎ๐๐ถ๐ป๐ด ๐ฎ ๐ฝ๐ฟ๐ฒ๐๐๐ ๐ต๐ฒ๐ฎ๐น๐๐ต๐ ๐ฑ๐ถ๐ฒ๐ ๐ฏ๐๐ ๐๐๐ถ๐น๐น ๐น๐ฎ๐ฐ๐ธ๐ถ๐ป๐ด ๐ฒ๐ป๐ฒ๐ฟ๐ด๐, ๐ณ๐ฒ๐ฒ๐น๐ถ๐ป๐ด ๐ฏ๐น๐ผ๐ฎ๐๐ฒ๐ฑ, ๐ป๐ผ๐ ๐น๐ผ๐๐ถ๐ป๐ด ๐๐ฒ๐ถ๐ด๐ต๐?
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Thereโs a huge grey area between eating junk food and eating healthy food in a way that helps you reach your health goals.
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This covers just a small part of it - but it can be a great starting point for you to focus on!โ
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๐ฅฃBreakfasts are often carb heavy and low in protein with cereals or fruit heavy, no protein smoothies.
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๐ฅ๐ฅช Lunches can either be carb heavy sandwiches/ wraps or very light and unfilling salads. Extra virgin olive oil in dressing, avocado and/or oily fish can help with blood sugar control (sustained energy and weight loss) and keep you feeling full.
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๐ Dinners can usually benefit from dialling down the rice, potatoes, pasta and filling up with more non starchy vegetables ๐ฅฆ๐
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Will you give any of these a try?
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๐๐ฒ๐โ๐ ๐ด๐ฒ๐ ๐๐๐ฝ๐ฒ๐ฟ ๐ฟ๐ฒ๐ฎ๐น๐ถ๐๐๐ถ๐ฐ ๐ฎ๐ฏ๐ผ๐๐ ๐๐ต๐ฒ ๐ฐ๐ต๐ฎ๐น๐น๐ฒ๐ป๐ด๐ฒ๐ ๐๐ฒ ๐ณ๐ฎ๐ฐ๐ฒ ๐ถ๐ป ๐๐ฟ๐๐ถ๐ป๐ด ๐๐ผ ๐ท๐๐ด๐ด๐น๐ฒ ๐ฒ๐๐ฒ๐ฟ๐๐๐ต๐ถ๐ป๐ดโฆ
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Time can be a major obstacle to overcome, not to mention childcare.
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Itโs not just a case of factoring in an hour for a workout class - itโs the travel time and working out who looks after the kids too!
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One of the main reasons I work with my busy clients in their own home is to help reduce these obstaclesโฆ.
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โฆbut not everyone can do that!
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So how about I bring it to the workplace instead?
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Could you and others in your team could benefit from a Registered Nutritional Therapist, Personal Trainer and Yoga Teacher coming to your place of work?
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Whether you are a manager or would like to suggest it to your manager, letโs chat!
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๐๐ฎ๐ป๐ฐ๐ ๐๐ผ๐บ๐ฒ๐๐ต๐ถ๐ป๐ด ๐ฎ ๐น๐ถ๐๐๐น๐ฒ ๐๐ฎ๐ฟ๐บ๐ฒ๐ฟ?
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Personally I love salads at any time of year! But I get that some prefer the comfort of something warmer.
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And if youโre working from home or have access to a microwave in the workplace then why not?!
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These are some of my favourites, which I often make in advance ๐๐ฝ
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Do you go for a hot lunch at this time of year? What are your healthy favourites?
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๐๐ป๐๐ผ๐ป๐ฒ ๐ฒ๐น๐๐ฒ ๐ต๐ฒ๐ฟ๐ฒ ๐ด๐ผ ๐ผ๐ป ๐ฎ ๐ฑ๐ถ๐ฒ๐ ๐ถ๐ป ๐๐ต๐ฒ ๐ด๐ฌ๐/๐ต๐ฌ๐?
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If so, then some of these will be familiar- especially when low-fat calorie counting seemed to be the be all and end all! And foods seemed like punishment!๐
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โช๏ธPowdered cuppa soups - weโre super low calorie as they were mainly table salt and flavourings. I guess the idea of these was to try and stave off hunger?!
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โช๏ธCarrot sticks and hummus - I adore hummus โค๏ธand I will munch on carrot sticks and dips if they are in front of me, but sometimes this combo still freaks me out!
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โช๏ธGrapefruit - usually sprinkled with a spoonful of artificial sweetenerโฆ occasionally part of breakfast, usually before a bowl of Special K! ๐ฅฃ (the breakfast cereal guaranteed to make me starving straight after eating)๐
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โช๏ธ Cottage cheese and ryvita - I genuinely canโt stand the taste of either!
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What else would you add to this little list?
Any foods you just canโt bring yourself to eat anymore?!
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๐ง๐ฟ๐ฎ๐๐บ๐ฎ๐๐ถ๐๐ฒ๐ฑ ๐ฏ๐ ๐๐ผ๐ด๐ด๐ ๐๐ฝ๐ฟ๐ผ๐๐๐?๐ฑ
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Time for my annual Brussels Sprouts PR challenge!๐
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If youโve only ever had Brussels sprouts boiled or steamed, I implore you to try them roasted. A total game changer ๐๐ฝ๐ฅ
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Roasting brings out their natural sweetness and adds a delicious crispiness ๐
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I love roasting them with a mix of other veggies to go with a Sunday roast, or drizzling with balsamic vinegar, or topping with crumbled Roquefort, or pomegranate seeds with a creamy tahini dressing. ๐๐ฝ
That last one (in the photo) is a recipe I love to share with clients!โค๏ธ
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Roasted sprouts are a fab source of fibre, vitamin C, and other antioxidants.
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They can help support immune health and gut balance.
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They are also rich in glucosinolates (sulphur compounds), which can help protect against inflammation. ๐ฑ
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Do you eat your Brussels sprouts roasted? If notโwill you give them a go this season?
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๐๐ฟ๐๐๐๐ฟ๐ฎ๐๐ฒ๐ฑ ๐ฏ๐ ๐๐ผ๐๐ฟ ๐ต๐ฒ๐ฎ๐น๐๐ต ๐ด๐ผ๐ฎ๐น๐ ๐ฐ๐ผ๐ป๐๐๐ฎ๐ป๐๐น๐ ๐ณ๐ฒ๐ฒ๐น๐ถ๐ป๐ด ๐ผ๐๐ ๐ผ๐ณ ๐ฟ๐ฒ๐ฎ๐ฐ๐ต?
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Exhausted and demoralised from a constant stop/start cycle and ready to finally invest in professional support?
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There are a range of ways to work with me to help you reach your health goals, rediscover your body confidence and feel as amazing as you deserve!โค๏ธ๐ฅ
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Drop me a message and letโs arrange a no obligation chat โ
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๐ ๐น๐ถ๐๐๐น๐ฒ ๐ด๐ฎ๐บ๐ถ๐ณ๐ถ๐ฐ๐ฎ๐๐ถ๐ผ๐ป ๐ณ๐ผ๐ฟ ๐๐ผ๐๐ฟ ๐๐ฒ๐ฒ๐ธ ๐ฎ๐ต๐ฒ๐ฎ๐ฑ! ๐ฒ
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Iโm a big fan of small changes and focusing on just one thing at a time - so this is ideal to get you started!
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1๏ธโฃ Add 1 tbsp of nutritional yeast, chia, flax or h**p seeds, bee pollen or cacao nibs to a meal each day this week.๐ฏ
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2๏ธโฃ Eat a portion of sauerkraut, kimchi, live yoghurt, miso, kefir or kombucha each day this week.๐ซ
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3๏ธโฃ Eat one meal each day without your phone, chewing thoroughly, and resting your cutlery between mouthfuls.๐ด
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4๏ธโฃ Drink a full glass of water before getting out of bed in the morning (Set up the night before).๐ฆ
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5๏ธโฃ Eat one extra portion of vegetables than normal with each dinner this week.๐ฅฆ
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6๏ธโฃ Ditch one snack each day this week.
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What did you get? Share in the comments and tag a friend to get involved too!
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๐๐ป๐๐ผ๐ป๐ฒ ๐ฒ๐น๐๐ฒ ๐ณ๐ถ๐ป๐ฑ ๐ถ๐ ๐ต๐ฎ๐ฟ๐ฑ ๐๐ผ ๐๐๐ถ๐๐ฐ๐ต ๐ผ๐ณ๐ณ ๐ฎ๐ ๐๐ต๐ฒ ๐ฒ๐ป๐ฑ ๐ผ๐ณ ๐๐ต๐ฒ ๐ฑ๐ฎ๐?
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Lemon balm tea can be a super easy addition to your evening routine - and it tastes lovely too! โค๏ธ
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As well as helping raise GABA levels, lemon balm could also support digestion and reduce oxidative stress in the body (which can worsen inflammatory conditions).
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As with all supplements and herbs you should always check with a professional for:
โช๏ธ contraindications (conditions where you shouldnโt take it)
โช๏ธ interactions with medications and supplements
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Have you tried it before? Will you?
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๐๐ผ๐ฑ๐ ๐ฐ๐ผ๐ป๐ณ๐ถ๐ฑ๐ฒ๐ป๐ฐ๐ฒ ๐ณ๐ฟ๐ผ๐บ ๐ ๐๐บ๐บ๐ฎ!โค๏ธ
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On her 77th birthday my Mum has finally framed her photograph from the Daily Mail 1969 ๐๐ฝ
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Originally due to be photographed with a footballer - he never showed - and they shot Mum on her own regardless ๐ช๐ฝ
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I love that she has this memento and it has given us some laughs from the article attached - pretty much what you would expect from the 60s!
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Itโs easy to look back at photos with wishful thinking, wishing you had been more appreciative for what you had at the timeโฆ.but how about also looking ahead with a positive mindset?
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For so many of use, we know more now than we did about our health when we were younger. We just need to be more proactive about it ๐
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๐ช๐ฎ๐ป๐ ๐๐ผ ๐บ๐ฎ๐ธ๐ฒ ๐บ๐ฒ ๐ฐ๐ฟ๐? ๐๐ถ๐๐ฒ ๐บ๐ฒ ๐ฎ ๐๐ฎ๐น๐ฎ๐ฑ ๐๐ถ๐๐ต ๐ป๐ผ ๐ฑ๐ฟ๐ฒ๐๐๐ถ๐ป๐ด! ๐๐ฅ๐ญ
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๐๐ฐ๐ธ ๐ข๐ฃ๐ฐ๐ถ๐ต ๐บ๐ฐ๐ถ?!
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Making your own dressings is super simple and so worth it ๐๐ฝ
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๐ซ๐ฅฅExtra virgin olive oil and MCT oils are simple enough to mix in with some vinegar/ lemon juice and other flavours
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๐ฅ You can buy avocado oil but thatโs quite pricey and best for high temperature cooking. Blend the avocado flesh instead with some other oil or liquid.
Personally I love massaging chopped avocado into kale to soften and coat ๐ฅฌ
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๐ฐTahini and nut butters can be mixed in with other liquid or oil - eg. Tamari soy sauce, lime juice and flavours like ginger ๐ซ
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Do you make your own dressings?
Will you?
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๐ช๐ต๐ฎ๐โ๐ ๐ฎ๐ฐ๐๐๐ฎ๐น๐น๐ ๐ต๐ฒ๐น๐ฝ๐ณ๐๐น ๐๐ต๐ฒ๐ป ๐ถ๐ ๐ฐ๐ผ๐บ๐ฒ๐ ๐๐ผ ๐๐ฟ๐ฎ๐ฐ๐ธ๐ถ๐ป๐ด? ๐
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With so much new tech available, it seems like we can track everything! But there are some things that can be particularly helpful.
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โช๏ธOngoing tracking of your menstrual cycle, energy and mood can be so useful for you to notice changes, share with a practitioner, and potentially find links.
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โช๏ธTracking steps can be a helpful nudge to adapt your movement during the day.
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And other tracking can be helpful on a temporary or occasional basis - either to get an idea of your current situation and what might need to change.
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For example getting an idea of your actual alcohol intake; find out if you need to increase your protein intake; or gage what impact certain foods have on you or, your stress response and your sleep.
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Of course this can all differ from person to person!
With each client I work with, we might focus on a different area for accountability and change.
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Ready to take real action on your health goals?
Get in touch and letโs chat โค๏ธ
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๐๐น๐ฎ๐๐ผ๐๐ฟ ๐ฎ๐ป๐ฑ ๐ณ๐๐ป๐ฐ๐๐ถ๐ผ๐ป - ๐ฎ ๐ฝ๐ผ๐๐ฒ๐ฟ๐ณ๐๐น ๐ฐ๐ผ๐บ๐ฏ๐ผ! ๐ฟ๐ช๐ฝ
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Do you use this in your cooking?
Will you now?
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Let me know in the comments!
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And if youโre ready to take real action towards your health goals with 3-in-1 expertise, accountability and coaching -
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Take the first step - message me and letโs book in a chat โค๏ธ
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๐๐ฎ๐ป๐ฐ๐ ๐๐ผ๐บ๐ฒ ๐๐๐ฝ๐ฒ๐ฟ ๐๐ถ๐บ๐ฝ๐น๐ฒ ๐ฆ๐๐ป๐ฑ๐ฎ๐ ๐ฝ๐ฟ๐ฒ๐ฝ?
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Some weekends cooking and meal prep may not go as plannedโฆ. Thatโs life!
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So give yourself a head start with some pre-prepped salads ๐ฅ
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Find another veggie or two from the fridge and use a mandolin slicer or grater ๐ซ๐ฅ๐
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As well as making prep quicker, itโs an easy way to increase your veggie intake, as well as variety.
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And the more variety in your plant foods (aim for 20-30 different types each week) the more variety in your gut microbiome โค๏ธ
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Why is that important - a diverse gut microbiome (bacteria etc) is linked to better gut and overall health.
Think better digestion (less bloating) and a healthier metabolism (helping weight loss).
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Ready to take real action towards your health goals with 3-in-1 personalise expertise, guidance and accountability?
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Drop me a message and letโs arrange a chat! โ
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๐ก๐ผ ๐ฝ๐ผ๐ถ๐ป๐ ๐ฝ๐ผ๐๐ฟ๐ถ๐ป๐ด ๐๐ฎ๐๐ฒ๐ฟ ๐ผ๐ป๐๐ผ ๐๐ต๐ฒ ๐ณ๐ถ๐ฟ๐ฒ ๐๐ถ๐๐ต๐ผ๐๐ ๐ฐ๐๐๐๐ถ๐ป๐ด ๐ผ๐ณ๐ณ ๐๐ต๐ฒ ๐ณ๐๐ฒ๐น ๐๐ผ๐๐ฟ๐ฐ๐ฒโฆ๐ฅ
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None of my clients had drinking problems, but we had some realistic and open conversations about alcohol.
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When youโre determined and invested in reaching your health goals, you have to consider changes broader than just whatโs on your plate or on the workout schedule ๐ฝ๏ธ๐๐ฝโโ๏ธ
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Cutting down or cutting alcohol out can make a real difference if you give it a try!
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๐๐ณ๐ฆ ๐บ๐ฐ๐ถ ๐จ๐ฐ๐ช๐ฏ๐จ ๐ด๐ฐ๐ฃ๐ฆ๐ณ ๐ต๐ฉ๐ช๐ด ๐๐ค๐ต๐ฐ๐ฃ๐ฆ๐ณ?
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๐ง๐ฟ๐๐ถ๐ป๐ด ๐บ๐ ๐ต๐ฎ๐ฟ๐ฑ๐ฒ๐๐ ๐๐ผ ๐ด๐ฒ๐ ๐ผ๐ป ๐ฏ๐ผ๐ฎ๐ฟ๐ฑ ๐๐ถ๐๐ต ๐ฎ๐๐๐๐บ๐ปโฆ. ๐
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โฆas someone who is super affected by the seasons, I decided to list the things to look forward to over the next couple of months!
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Thought Iโd have some fun with it ๐
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Share your three and Iโll share mine!
(Onesie definitely not on my list!)๐
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๐ง๐ต๐ถ๐ ๐๐๐ฝ๐ฒ๐ฟ๐๐๐ฎ๐ฟ ๐๐๐ฝ๐ฒ๐ฟ๐ณ๐ผ๐ผ๐ฑ ๐๐ฝ๐ถ๐ฐ๐ฒ ๐ฎ๐ฝ๐ฝ๐ฒ๐ฎ๐ฟ๐ ๐ถ๐ป ๐ป๐ฒ๐ฎ๐ฟ๐น๐ ๐ฒ๐๐ฒ๐ฟ๐ โ๐๐ผ๐ฝ ๐ณ๐ผ๐ผ๐ฑ๐ ๐น๐ถ๐๐โ โญ๏ธ๐
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Turmeric is a powerful natural anti-inflammatory packed with antioxidants ๐ช๐ฝ
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What I really love is just how widely available, affordable and easy to use it is โบ๏ธ
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When it comes to a food first nutritional therapy approach, turmeric really is special! โญ๏ธ
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How do you incorporate it into your day?
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If youโre ready to take real action on your health goals with 3-in-1 expertise, personalisation and high accountability, message me and letโs arrange a chat โ
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๐๐ฒ๐ณ๐๐ผ๐๐ฒ๐ฟ ๐๐ฒ๐ด๐ด๐ถ๐ฒ๐ ๐ด๐ผ๐ถ๐ป๐ด ๐ฏ๐ฎ๐ฑ ๐ถ๐ป ๐๐ต๐ฒ ๐ณ๐ฟ๐ถ๐ฑ๐ด๐ฒ? ๐ฅฆ๐
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Even with the best meal planning, it happens sometimes, and I really try to avoid it!
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As part of my weekly clean, I make sure I go through the whole fridge and think of how I can use up whatโs in the vegetable tray before it turns!
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Todays fridge raid was perfect for a frittata ๐๐ฝ๐ณ
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Finely chopped courgettes and peppers mixed with grated butternut squash and red cabbage gave a rainbow of colour to lunch ๐๐ฝ๏ธ
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And the leftovers are perfect for a savoury breakfast. Eggs are a great source of protein and B vitamins to support energy production and detoxification.
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The vegetable variety gives a great range of antioxidants and contributes to my 20+ different plant food varieties for the week that support a healthy gut microbiome. Win win!๐๐ฝ
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And donโt forget there are lots of veggies that you can freeze too (see previous posts)โ๏ธ
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๐ฃ๐ฟ๐ฒ๐ฝ๐ฎ๐ฟ๐ฎ๐๐ถ๐ผ๐ป ๐ฎ๐ป๐ฑ ๐ฝ๐น๐ฎ๐ป๐ป๐ถ๐ป๐ด ๐ฎ๐ป๐ฑ ๐ธ๐ฒ๐ ๐๐ผ ๐๐ผ๐๐ฟ ๐ต๐ฒ๐ฎ๐น๐๐ต ๐ด๐ผ๐ฎ๐น๐ ๐ฎ๐ป๐ฑ ๐๐ต๐ฒ ๐ฎ๐ฐ๐๐ถ๐ผ๐ป๐ ๐๐ผ๐ ๐๐ฎ๐ธ๐ฒ ๐ฅ
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When we have time pressures and the demands of others to juggle itโs easy to allow things to slide down the priority list - so plan ahead to avoid that happening!
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In the midst of a stressful week even the tiniest inconvenience can take us off courseโฆ. So hereโs your reminder to excuse-proof your week!๐
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Iโve been so guilty of this before - especially with mis-timed laundry! ๐งบ
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๐๐ฉ๐ข๐ต ๐ฆ๐ญ๐ด๐ฆ ๐ธ๐ฐ๐ถ๐ญ๐ฅ ๐บ๐ฐ๐ถ ๐ข๐ฅ๐ฅ ๐ต๐ฉ๐ข๐ต ๐ค๐ฐ๐ถ๐ญ๐ฅ ๐ด๐ฆ๐ต ๐บ๐ฐ๐ถ ๐ถ๐ฑ ๐ง๐ฐ๐ณ ๐ข ๐จ๐ณ๐ฆ๐ข๐ต ๐ธ๐ฆ๐ฆ๐ฌ?
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And donโt forget you donโt have to go it alone! Get in touch and letโs arrange a chat about your health goals โ
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Our Story
You Nutrititional Therapy offers personalised nutritional therapy, at home personal training and yoga as well as transformation programmes in Surrey to provide a holistic and supportive approach to weight loss and wellbeing.
Corporate services in Surrey and London support employee wellbeing programmes through nutrition, fitness and yoga.