July, 2016

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Top Tip For Intelligent Weight Loss

How A Pen & Paper Can Help You Manage Your Weight!

food journal

Quite often when I have a first consultation with a new client they tell me that they’re genuinely baffled as to why they are carrying extra weight, saying things like ‘but I don’t even eat that much’, ‘I don’t have sweet tooth’, ‘I just don’t understand why I’m not slimmer!’….

When I hear this, the first thing I will ask a client to do is to get a jotter & a pen and keep a food diary for a week or so. You’d be surprised just how eye opening & insightful this simple exercise is! The vast majority will report back that they were genuinely surprised to discover that they ate/drank considerably more than they thought they did.

To be honest, I reckon most of us underestimate or ‘forget’ how much we’re actually eating in a day. You’d be surprised what our minds both naturally forget and conveniently forget when we don’t really want to remember!

It’s not necessarily that we’re consciously trying to deceive ourselves about what we’ve eaten. It’s just that often it’s really easy to forget about all the little nibbles or extra spoonfuls here or there, and then we wonder why we’re not getting the results we want.

Even if you are fully aware that you’re eating too much of the wrong types of foods, keeping a food diary can still be of help to you as it helps you to identify exactly what your food weaknesses are and when & why you are most drawn to them. It can be extra helpful to record times, locations, mood/energy levels at the time to see whether certain emotions, places, times etc. are trigger points for you.


food journal 2

Writing down everything you eat and drink including all the little extras you hadn’t planned to eat, forces you to be aware of exactly what you’re consuming and to be accountable for the health consequences . So, for example you may realise that you’re not consuming enough fibre which may be causing you constipation

Keeping a food diary is particularly relevant if you have a specific health goal in mind e.g. lowering cholesterol or you’re trying to lose weight.  In fact, several studies show that keeping a written record of what you eat increases the likely-hood that you’ll lose weight and keep it off. So, Why not increase your chances of success in anyway you can? What have you got to lose?….

Elsa Jones is a qualified Nutritional Therapist & Bestselling Author of ‘Goodbye Sugar’.

Beauty Booster Salad

Roasted Butternut Squash, Feta & Quinoa Salad – I am so obsessed with this summery salad right now! Not only does it taste sensational, it’s literally bursting with antioxidant vitamins and minerals that will nourish every cell of your body and make you glow from the inside out! If there is such a thing as a ‘super food salad’, I think this counts as one!

anitoxidant beauty booster butternut squash saladIngredients (serves 4)

160g Quinoa (uncooked)

½ Butternut Squash, peeled & cubed

50g Feta cheese

4 tbp olive oil

2 garlic cloves, finely chopped

½ red chilli, finely chopped

1tbsp of finely chopped parsley

Seeds of ½ pomegranate

2 tbsp of pumpkin seeds


butternut squash saladMethod

Assemble the butternut squash cubes on an oven tray, drizzle with olive oil and roast in a pre- heated oven (180 degrees) for approx. 15 minutes.

Remove from oven and sprinkle over with the chilli, garlic and pumpkin seeds and return to oven for a further 10 minutes.

Meanwhile cook the quinoa in seasoned water (2 parts water to 1 part quinoa) for 15-20 minutes and allow to cool.

Get a large salad bowl and tip in the quinoa & butternut squash, pour over the chilli & garlic infused oil from the baking tray along with the seeds and mix well. Add in the crumbled feta, parsley and pomegranate and stir well to combine.

Delicious served warm or cold as a full or side dish. Enjoy!


© 2018: Elsa Jones Nutritionist | Telephone: 087 66 55 874 | Email: info@elsajonesnutrition.ie
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