Size Happy & Healthy Blog

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lose weight without dieting

Your Biggest Healthy Eating Struggles: Part 4, Hunger Problems

In our private group, you shared some of your biggest struggles for keeping up healthier eating habits and this week we are sharing our weapons so you can combat them too and make real, lasting changes.

We recently talked about finding healthy foods boring, today we are talking about feeling deprived whilst trying to eat healthily. Know the feeling? Read Size HH on…

One of our members commented;

“Feeling satisfied with what I am eating, not feeling deprived.”

I feel like this is a big problem among women who want to lose weight. We have been taught to eat less and exercise more if we want to ‘shape up’, so we focus on doing that and it becomes ridiculously hard!

One of my main missions with Size HH is to take the attention away from eating less, and focus only on eating the foods that will collaborate with your body in such a way, that it does most of the work for you. The results will be far greater and the journey is much more fulfilling. It is totally possible to lose weight without dieting, although we do not encourage focusing on weight at all.

So, instead of focusing on diet meals and foods you ‘shouldn’t’ have, only think about filling yourself up on delicious fresh foods, from each of Size HH nutritionnutrition groups, and wash it down with plenty of water. If you do this first and foremost, your body will be in a good state to cope with anything else you may throw its way.

That is your mission – to find and eat plenty of awesome foods that your body will welcome, rather than work to get rid of, or counteract. This will  start you off with a different approach and mindset to your meals.

You won’t be looking at it like ‘oh I can’t have my favourite dish tonight as I’m on a diet’, instead you will be looking at it like, ‘Mmmm this meal is going to work wonders inside my body and help me to feel and look my best.’

Plus, when you are fueling yourself like this, treats are there to be enjoyed! You don’t have to completely cut out sweet foods, just make sure you feed yourself enough of the nutrients you need first.

The image above shows the nutrients we need each and every day – Proteins, healthy carbs, good fats, fibre, vitamins, minerals, and water. So, these are the foods to be filling yourself up on at each meal time. You can find examples of each in the Size HH book.

All these nutrients need each other to do their own job correctly, so it’s no use skipping any of them. Some people think if they just cut back on food altogether, even fruits and veg, then they will end up with the body they want. Unfortunately, it doesn’t work like that. I know from personal experience!

Your portion

Then comes portion size, every body is different with varied lifestyles, so the ideal portion sizes for you will vary, but there are easy ways to judge the right portion sizes for you by using your hands as rough measuring guides. The palm of your hand size for protein, a cupped hand of starchy carbs, one/two fists worth of non starch vegetables/salad and a thumb size of good fats. If your regular dinner plates are large, try using slightly smaller plates so that you are not looking at empty spots thinking you don’t have enough on there to fill you up.

                                         Take your time

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Devour your meal and chew each mouthful well. It may sound ridiculous in an article about how to feel satisfied from healthy meals but the slower you eat, the more satisfied you will feel from any meal. The quicker you eat, the more likely you will want something else afterwards. Don’t forget your water.

 

Last but not least

Gratitude – be grateful for every meal in front of you, whatever it looks like and whatever its size. If you were forced to eat nothing but bugs and shrubs on a desert island for a week, you would sure be thankful for any food after that, so be thankful now as you eat it. It creates a whole new vibe in your mind and a new type of satisfaction.

Remember it’s not just the food we eat it’s how we eat it and how we think about it that keeps us satisfied.

 

Size HH design

Why You Should Stop Aiming For A Specific Weight Or Size…

Has losing weight been more difficult than you imagined?

Like many of us, you may have tried various diets and exercise programs but found them too exhausting to keep up with, or they don’t give the results you really want. Even if they do, it can be hard work to maintain those results for long before feeling like you are back at square one again.  Read More

happy and healthy women

The Making of Size HH, Part 3: Happy and Healthy Women

It’s been an epic journey producing Size HH. Through it, I have met some incredibly talented, inspiring people and learnt a heck of a lot.

Over a coffee with Mercedes, (the Illustrator) one morning, I mentioned how I would love to meet someone who has an inspirational diet/weightloss story to feature in the book and become part of the project. Not just someone who advocated the fit life, or who had got in great shape, but someone who had personally experienced weight and body image problems and managed to overcome them using the same methods in the book. In other words, they finally felt Size Happy & Healthy. Read More

Size HH design

Size HH Reader Reviews and Comments

Wow we are really feeling the love in the Size HH office this afternoon, thank you all so much for your support for the project and for all your fabulous comments and reviews on the book so far! I will try not to be mushy but you are amazing and I am in awe of hearing about how you have been implementing parts of it into your own life.

Read More

Do Detox Pills and Products Work For Weight Loss?

‘Fast Fat Flush’ and ‘detox yourself thin’, just a few ads I’ve seen for some products that look pretty convincing if you are looking to lose weight. Plenty of celebrities have jumped on the detox bandwagon so it must be good right?

Marketers have done a brilliant job of jamming it into our minds that we can drink a certain tea, or take a few tablets in order to detoxify yourself and shed pounds easily. So is it really that simple? Is detoxing the way forward for healthy weight loss?

Read More

Make Your Meals Healthier (Part Two)

Following on from our blog, ‘how to make your favourite meals healthier’, which talks about taking any meal and making it healthier just by adding extra nutrition, we wanted to give you a few more ways to buff up the healthiness of your meals. From preparing the food to actually eating it, there are a few things you can do to make it that bit better for you.  So here goes…

make meals healthier

Preparing:

  • Always wash your fruit and veg to release some of the pesticide residue
  • Trim fatty edges off meat and bacon, and go for loin cuts of meat that are usually less fat
  • Keep skins on fruit and vegetables where possible
  • Instead of buying pre-cut vegetables, get the chopping board out! Preparation burns calories and help works up a proper hunger for the meal rather than just opening a pack and throwing in.
  • Cut the veggies into bigger chunks rather than tiny pieces though as it gives you more chewing to do. The more you chew, the easier you can digest the food and the fuller you will feel.

Cooking:

  • Try not to overcook pasta because the longer it is cooked for, the higher GI it has. This means it releases more glucose into the bloodstream and gives a bigger insulin release than pasta that has not been cooked as long. Not great for those trying to be healthier or lose excess weight.
  • The healthiest way to cook potatoes is boiling (not over boiling) and with the skins left on.
  • Add in herbs and spices at any opportunity for extra nutrition
  • If you are sautéing or stir frying, use good-for-you oils such as coconut oil, olive oil (not extra virgin) and nut oils etc
  • Steam wherever possible – If you don’t have a steamer, simply fill a pan with around an inch of water (half inch if the pan is not deep) and place a colander or sieve inside making sure it won’t touching the water when it boils. (tip some out if necessary). One your veggies are in the colander, don’t shove too many in at once or they won’t cook, bring the water to the boil, put a lid over your pan and turn the water down to a simmer. That’s it, leave them there to steam and keep checking to see how they are doing (careful when lifting the lid, the steam will be intensely hot). Cooking times will vary for each veg and to your preference
  • If you do boil vegetables, use the water as the base for a healthier homemade stock or gravymake meals healthier
  • Grill or bbq meat where you can rather than fry (lean grill machines are also great)
  • Sometimes it’s better not cooked at all, add some raw snacks and meals into your when you can, or at least just lightly cook some of your vegetables so they remain crunchy rather than soggy
  • Pressure cookers are great for busy people that want to eat healthy. You can throw a bunch of ingredients in there in the morning and when you return home, dinner is waiting. Plus it’s a very healthy way to cook using minimum water so the nutrients remain in tact as much as possible
  • Stir fries are quick, tasty and fab. They are also an opportunity for more omega 3’s if you cook in healthy oils and you can easily have variety of veg, sprouts, beans and other good stuff in one meal. Remember not to over-fry to keep the vegetables nice and crunchy with the nutrients in tact.

 

Serving:

  • Always strain the fatty juices from mince meat
  • Dish up on smaller plates to avoid over portioning
  • If you use seasonings like salt, try pink Himalayan for extra nutritional benefits and superb taste. Dried seaweed (available from many Aldi supermarkets now) is also a good alternative to salt with some excellent health benefits.
  • Spoon off any fat residue from the top of stews and broths before serving
  • Make your own home made dressings for salad with a glug of extra virgin, a splash of your favourite seasonings likes salt, pepper, garlic and a splash of lemon juice

Eating

  • Avoid eating poultry skins (yes I know all the tasty things seem to be on the outside of chicken wings and legs and they are fine every now and again, but if you eat this type of meat regularly, your body will thank you for not eating the skin every time.
  • Drink water with meals instead of sugary pops and juices. Not only is it zero calories and great for you, it also helps all the nutrients in your food to do their jobs properly. For instance, fibre  needs water to work properly.

make meals healthier

So there we have it, our tops tips for making meals that little bit better for you. Have any to add to the lists? Feel free to share in the comments below! You can find lots of other useful tips on our Facebook page.

lose weight

Why You SHOULD Eat Carbs To Lose Weight

bad carbsWe have all heard about a no carb, or low carb diet to lose weight. Cutting back on certain types of carbohydrates can help you lose body fat and weight on the scales because it’s these types of foods that can easily tip our balance in favour of fat storage (you know the types, donuts, muffins, fries etc.). So yes it does work, but my gosh is it a tiring and restrictive way to shape up if you try to cut them all out! Thank goodness there is another way and it involves enjoying delicious comfy carbs, although possibly not the ones you expect…

It wouldn’t make sense to cut out all carbs from your diet, they are one of your body’s main source of energy and are important for several health reasons.

Before we look at the type of carbs our body needs, let’s quickly take a look at what they actually are;

There are three different types of carbohydrates:

  • Sugar (natural or artificial) is found in things like jams and condiments, soft drinks and juices, fruit, many breakfast cereals and all the other sweet stuff we know about. It’s fast digesting and provides a quick burst of energy.
  • Starch is made up of many natural sugar (glucose) units bonded together and is found in food that comes from plants such as potatoes, corn, pumpkin, peas, beans and lentils. Starchy foods provide a slow, steady release of energy throughout the day.
  • Fibre is only found in foods that come from plants. It doesn’t provide an energy boost directly, but it does help eliminate waste build up that causes fatigue, so it can help with energy levels indirectly. healthy carbs lose weight

 

Many people are surprised to find out that carbs are more than just bread and pasta. Which leads me on to, what type of carbohydrates should we be filling up on if you want to lose weight healthily?

The healthiest types of carbs

Breads – Wholegrain, bran, rye, and sourdough bread

Wholegrain rice & Risotto

Whole wheat pasta

Rice noodles

Wholegrain cereals without sugar

Peas, lentils, red kidney beans, chickpeas

Cous cous

Oats

Quinoa

Buckwheat

Fresh fruit such as peaches, apples, pears, cherries, coconut, plums, grapefruit, grapes, banana

Yoghurts with no added sugars or sweeteners

Dark chocolate (over 60% cocoa)

Soya products (if no allergies)

Vegetables including tomatoes (yes I know technically a fruit), mushrooms, carrots, broccoli, cabbage, kale, cauliflower, fresh corn and many more.

carrots healthy carbs

So from now on, when you think of carbs, think of these lot above! This of course is not a comprehensive list, but something to think about…

You can read about this and more in the Size HH book available here.

Have any more healthy carbs to add to the list? Let us know in the comments below!

Why Is Size HH The Most Enviable Size To Be?

After the success of the ebook launch in December, we have been working extremely hard behind the scenes at Size HH planning more amazing things for you this year! The first thing on our list was to publish the book in paperback for everyone who had requested it, so we are very pleased to announce it is finally here!

Size HH

We will be officially releasing the paperback in the spring with a UK event and some challenges you can join in with, but until then the book will be available from Amazon, or direct from our website.

We designed the book big enough to be a comfortable read, but small enough to carry around and pop into your handbag. Imagine reading it in the bath, on the train, or even on the beach! This is a great way to start feeling and looking fabulous this year, even if nothing has worked for you in the past.

Why is Size HH the most enviable size to be?

It leads to contentment, more energy, better wellbeing and a secret inner confidence you may only have had as a child. It’s never too late or too early to start, your time could be now…

For those who have started reading already, don’t forget to join our facebook VIP readers group for daily tips, motivation, recipes and exclusive videos.

Can You Think Yourself Thin Using The Law Of Attraction?

Ever since the launch of the movie and book, The Secret, the law of attraction has become more recognised and consciously practiced by millions. In the book, it talks about using the law of attraction for weight loss and attracting your dream figure. So can you really just think yourself thin? Surely that’s just too good to be true.

law of attraction

The law of attraction states that you can have or do anything you want if you think and feel as if you already have it, even being genuinely grateful for having it already, even if you don’t. By doing this, you would be on the same frequency as the things you desire, so you will attract them. Apparently, this includes your ideal figure.

We had to delve deeper into this…

According to science, everything on this planet is just energy under the microscope. The more compact energy makes up physical things like food and drink, or the device you may be reading this on, down to energy we can’t see, such as gravity, electricity and attraction.

So if food is just energy too, does that mean I can eat whatever I want and achieve my dream body, so long as I have the right mind set and use law of attraction?

Well not exactly…

Food should be used just as wisely as any other energy. Too much of the wrong types would have a negative effect on health because we all thrive on good energy. Thinking yourself slim and eating whatever you like are too very different things, but they do have a connection.

There are physical changes that happen in our body when we think positive thoughts and feel good emotions from it. The sensations you feel when you are happy, thankful or excited etc is a chemical release in your body. It’s a powerful thing and it all starts from a thought. Many of us experience these feelings when we think about, or eat certain foods. That’s why it becomes an emotional habit because we chase more of those good feelings.

What has that got to do with thinking yourself thin?

Well, if you find yourself repeatedly visualising yourself as something you don’t like or want, such as being fat or ugly, this gives you negative emotions, creates a chemical reaction in your body and sends out a negative energy. According to the law of attraction, thoughts become things, so you could become that picture of yourself if you keep giving it emotional attention. Be the person you want to be and give your focus to that, rather than imagining and worrying about what you don’t want to be.

Visualising yourself as a picture of health and being content with your body, feeling good as you do so, will create positive chemical reactions and energy. It also creates sustainable motivation because your focus won’t be on losing weight any more but rather to just be happy and healthy.law of attraction food

So, how do some people manage to eat whatever they want and not put on a pound?

The difference is what they want and what you want is likely to be different, they may be eating all they want, but to you that may not be a lot. They may genuinely eat a lot and still not put on any weight, but there are probably many factors for this including metabolism which I will be talking about in a post shortly. Anyway, please forget about what anyone else is doing, this is about you and you are unique.

Everything is a choice and life is about finding balance. Too much of anything can have a negative effect. The same as too much alcohol distorts our vision and thinking, too much (or not enough) food distorts the way our body works and the way we think by giving us measurable chemical reactions. Finding balance with everything in life means you can indeed enjoy whatever treats you want because you will be balancing it with good food energy too. When we only aim for healthy rather than ‘losing weight’, the right size for our shape will come as a result. No crazy dieting needed!

So in a few senses yes you can think yourself thin (if that’s what your heart truly desires). By focusing only on yourself as a vision of health and vitality, you will automatically put yourself on the right path in your head, leading you to make healthier choices in your life. If you practice this regularly and feel good as you do so, those thoughts and choices will quickly become habits you will do without even thinking about it.

me time Size HH

Have any thoughts about this article? We would love to hear from you! Feel free to leave your comments below or see us over on Facebook and Twitter.

 

Size HH book cover

Size HH available now on Amazon, iTunes & Kobo

After much anticipation, blood, sweat and hard work, Size HH is now available on ebook!COVER FINAL SIZE HH copy

We would like to say a massive thank you to everyone involved in the book and for all your support on the blogs and social media too.

We will be launching our online facebook community very soon for those of you who read the book and would like more one on one support and to be part of a welcoming group of women who have experienced the same struggles!

For anyone that would like to know more about the book, I would like to invite you to join us online tomorrow for live Q&A and discussions on body image via our Twitter chat at 12pm and our Facebook party at 9pm!

This is a chance to ask any questions about Size HH or the author and discuss body image, we would love to hear your opinion! We will also be giving some teasers away from the book so you can have a peak inside the cover…

To thank every guest for their online attendance we will be giving a 20% discount off the book when purchased on launch day 2nd December 2015!

Not only that, but everyone who purchases Size HH be entered into a draw to win a Nutribullet super blender! Buy two books (maybe as a gift) and you receive another entry into the draw! Three books, three entries and so on… (up to 10 entries).

I look forward to meeting you online tomorrow and sharing the Size HH project with you!

Find our Facebook Page and event group here.

If you are online 12pm (GMT) tomorrow and would like to join in with our Twitter chat, follow us @SizeHH or click here.

The book is currently available on Amazon, Kobo and iTunes and will be available shortly on the remaining major retailers.

Size HH size happy and healthy

Size HH E-Book Online Launch 2nd December 2015!

We’re are very pleased to announce, the Size HH e-book will be available from 2nd December 2015!! To mark the occasion we are holding an online launch in collaboration with Costa Women!

yellow bra size hh

We believe that it’s vital that women of all ages come together to support each other on feeling better about themselves and improving their health and body image.   That’s why we really appreciate the backing of such a great network as Costa Women to openly and honestly discuss these sensitive issues in a supportive environment.

The online launch on Wednesday December 2nd will include a day full of online activities including a Facebook event, Twitter chat and competitions!

As weight loss and body image are such hot topics at the moment, the Size HH team will also be running a story sharing competition and would like you to be involved!

Do you have (or know anyone with) a great success story of finding a healthy size you are genuinely happy with, without dieting or doing anything extreme? If so and you would like to share it to inspire other women and be in with a chance of winning some fabulous prizes, please email us at info@sizehh.com or comment below.

You can join us for the launch in the following ways –

RSVP on our Facebook launch event on 2nd December https://www.facebook.com/events/545200085634016/

Take part in our Twitter chat at 11am GMT on 2nd December https://twitter.com/SizeHH using the hashtag #SizeHH to discuss the topic – How to be healthy and happy with your body

Be healthy and happy with Size HH and Costa Women! http://sizehh.com/ Costa-Women-

More details to follow! See you there!

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Size HH

Tell Us Your Success Story of Finding Size HH!

At Size HH, we are passionate about helping women of all ages feel better about their bodies and are extremely excited to share this project with you!

size hh main image

After two years, the Size HH book is finally ready and will be launched on December 2nd to inspire busy women like us to look and feel the best they can.

When writing the book, we picked the brains of  experts and learnt from stories of amazing women who have struggled with their weight and body image but eventually succeeded in finding a healthy size they are genuinely happy with.

These stories really inspired us, but we know this is just the tip of the iceberg and so we want to hear your story too!

Our aim is to bring together inspirational and useful personal stories of people trying to find their Size Happy & Healthy so that we can all learn from and gain support from like-minded women who have or are struggling with the same issues.

To make it worth your while, we are offering a great prizes from brands including Fitbit and Nutribullet for the story that we feel is most powerful and inspiring. Even if you don’t win, you can know that you have inspired and supported hundreds of women struggling with the same issues you have accomplished, which is very important!

Share your story by posting in the comments below this post, or anywhere else you like to express yourself and then putting the link below before December 4th at 4pm GMT.

We will announce the winner on December 4th, and there are loads of other chances to win during our online launch on December 2nd, so sign up to our Facebook event for more information https://www.facebook.com/events/545200085634016/

We’re looking forward to reading/hearing your stories!