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Meal plan, healthy eating and tackling mindset around our health and fitness

19/2/2020

10 Comments

 
I've just completed a five-week healthy eating course called Menu & Mind, run by Marlow based natural chef Jo Colley-Keyes (Time to Nourish) and NLP practitioner Anya McFarlane (InMind Coaching) and it was brilliant, really inspiring, and just what I needed.  And when something is so good it absolutely deserves to be shared on my blog.  Jo and Anya are kind, supportive, fun and so so knowledgeable,  They make a fabulous team and their approach is to teach you that making changes to your diet and lifestyle is as much about your mindset as it is about practical things like creating a meal plan, knowing what to cook and what to keep in the cupboard.

I am as you know a real advocate of education around our health, whether that be what we eat, how we move or linked to life milestones like menopause.  I believe we all need to learn the basics first, fact based information that enables us to make the best decisions.
healthy eating
Jo demonstrating in her kitchen in Marlow
What I was looking for in a course though was simple recipes, easy store cupboard ideas, meal plan inspiration and practical solutions to tackling my mindset.  I can't bear a recipe with hundreds of ingredients that then languish in the back of the cupboard. 

Each week was 2 hours long and started with a general discussion about where we are at, then a recipe demonstration from Jo (breakfasts, snacks, main meals, lunches and finally a guilt-free vegan dessert) and finished with a mindset presentation, handouts to complete and a discussion with Anya.

We were supported throughout with a private Facebook group where we could share ideas, progress and ask advice.
healthy eating
Rosemary, Apple and Seed Crackers with Butter Bean, Pea and Mint Dip
The course is not really about losing weight, it is about a slow, gradual journey to improving health and wellbeing.  It is about coming to terms with what you can achieve, what balance you would like, and how to go about it.  It is no good changing everything at once and then not being about to sustain it.  But if you introduce small changes regularly then eventually it will add up to a big change.  And eating a more natural diet, rich in fruit and vegetables, getting a balance and being mindful of portion control, will ultimately result in feeling better and weight loss.  
healthy eating
Creamy Pesto Courgetti


What have I implemented so far?!

Well i already have a pretty balanced breakfast of either overnight oats or granola with natural yoghurt so I didn't make any changes there but I have some new recipes if I want to try something else.  I made some savoury muffins (for breakfast or lunch) which I have put into the freezer and if I am in a hurry I can grab a couple.  I will make another batch soon.  I am now regularly making 'energy balls' for a quick and healthy snack.  Me or my daughter love making a batch of Easy Banana and Blueberry Muffins.  I have embraced making more time for prep and my aim is to fill the freezer with my own 'ready meals' so I never need to rely on supermarket options or a takeaway (unless I want to).  I have had a cupboard sort out and organised things a bit better to make cooking simpler.  I have a better idea of the importance of a weekly meal plan and have some more ideas to implement.  I have a new list of quick meal ideas if I am busy and don't feel like cooking.  And I have all the mindset tools to help me cope with days when I can't be bothered or I start drifting back to old habits.

If you live in or around the Marlow area then I do recommend this course - Jo and Anya run taster sessions regularly if you want to find out more before committing.  The course runs weekly with either a daytime or evening session.  It is based around healthy eating and balance - and adapting your own diet.  And the plan is to run a regular monthly group for ongoing accountability.  You can find out more here.

Now my plan is to get my exercise sorted out!

Love from 
Michelle xx

This is a personal post - not sponsored and I paid for the course myself, I was not asked to write a review.

There are some great meal planning ideas and recipes here!
healthy eating
Mango, Lime and Ginger 'Cheese' Cake

​I link up with:

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10 Comments
Lisa
19/2/2020 10:02:11 pm

Gosh the Mango, Lime and Ginger 'Cheese' Cake sounds amazing and the pea and mint dip looks delicious. I have shifted to a low carb ‘diet’ (just a way of eating) which limits a lot of the unhealthier things I would normally eat. I mainly get my carbs from things like fruit, wholegrains and flaxseed now rather than cream crackers (which I no longer buy because there’s nothing special about them but I just can’t stop eating them once I start!). I also love my Nutribullet and have a freezer full of healthy veggies that I defrost during the morning and have for lunch. It looks like sludge but I like it! I do think we’re all different depending on our gut microbiomes etc but for me low carb really seems to help my weight and my general health. The course sounds like a lot of fun:)

Reply
Michelle Green
24/2/2020 02:45:37 pm

Ooh they were all so delicious!! Haha love the 'sludge' description, my son is funny, he calls my food 'cardboard' or 'too healthy' honestly one day he will get it! I love cream crackers, its a throwback to our childhood. But I don't eat too many fortunately. We do have to find the right balance of us I agree, everyone is different. Love Michelle xx

Reply
Jacqui Berry link
19/2/2020 10:45:41 pm

Hi Michelle, it all sounds (and looks) so interesting. I need to get myself sorted on something like this - It's just so hard to stay focused! Thanks for sharing Hun, and I hope you are doing well. Jacqui
x

Reply
Michelle Green
24/2/2020 02:46:25 pm

It is but I think we expect too much of ourselves, small, gradual changes are so much better. And eventually they add up. Love Michelle xx

Reply
Gail link
21/2/2020 01:02:30 pm

This looks so interesting! The recipes look very tempting. Thanks for joining #WowOnWednesday.

Reply
Michelle Green
24/2/2020 02:46:50 pm

Despite being healthy, they were all so delicious!! Michelle xx

Reply
Jo Hall link
22/2/2020 09:34:04 am

Michelle, this is great. You make such an important point that healthy eating isn't just about weight loss, but is important for us all. Having the confidence, knowledge and an organised kitchen from which to plan and cook healthy food from what you have, is good for body, soul and the environment.

Reply
Michelle Green
24/2/2020 02:47:40 pm

Slow steps but my kitchen is getting more organised as I go along and I am working out what needs to be accessible to make cooking easier. Thank you :) xx

Reply
Jacqui Berry link
14/5/2020 05:40:32 pm

The cheesecake looks amazing, as does the other dishes - great idea Michelle - stay safe. Jacqui

Reply
Wendy Wright
16/6/2020 10:58:54 pm

Great read. I have done the course to and continue to remain in their support group. That cheesecake looks worth a try and I've not made the protein balls for ages so must get back to them as love them. I agree Jo and Anya make a great team and I love working with them.

Reply



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    Michelle ...

    ​Welcome to Fifty & Fab, a lifestyle blog to inspire you. I am a blogger with a passion for writing about style, beauty, health and fitness with a focus on the over 50's. I am based in Marlow but work across London and the South East.

    Lifestyle blog, blogger Marlow, Buckinghamshire
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     Hi, I’m Michelle and my blog Fifty & Fab is all about my journey into and through my fifties.  I share style tips, health and fitness inspiration, I talk about my holidays and days out and I tell you about my beauty regime and my lifestyle.  I hope you might pick up a tip or two and get some inspiration!

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