Mind Over Matter: How to Control Emotional Eating with These Simple Tips

Are you tired of feeling like your emotions control your eating habits? Do you find yourself reaching for unhealthy snacks when you're stressed or upset? Emotional eating can be a difficult habit to break, but with the right tools and mindset, you can gain control over your food choices and improve your overall health.

In this article, we'll explore the power of mind over matter when it comes to emotional eating. We'll share some simple yet effective tips to help you break free from the cycle of emotional eating and make healthier choices. From practicing mindfulness to finding healthier ways to cope with stress, these tips will empower you to take control of your eating habits and feel more confident in your ability to make positive changes.

So let's dive in and discover how you can use the power of your mind to overcome emotional eating once and for all!


Understanding Emotional Eating

Emotional eating is the process of consuming food in response to emotions, rather than based on physical hunger. When we eat, our body releases feel-good hormones such as serotonin and dopamine, which can temporarily improve our mood. However, when we eat in response to emotions, we often choose unhealthy foods that are high in sugar, fat, and calories. This can lead to weight gain, poor nutrition, and a range of health issues, including diabetes, heart disease, and depression.

The Impact of Emotional Eating on Health

Emotional eating can have a significant impact on our physical and emotional well-being. When we eat unhealthy foods in response to emotions, we often experience guilt, shame, and anxiety, which can further exacerbate our emotional state. This can lead to a cycle of emotional eating, where we continue to turn to food as a way to cope with our emotions. Over time, this can lead to weight gain, poor nutrition, and a range of health issues, including diabetes, heart disease, and depression.

Identifying Triggers for Emotional Eating

One of the first steps in controlling emotional eating is to identify the triggers that lead to these behaviors. Common triggers include stress, boredom, loneliness, and anxiety. By identifying these triggers, we can begin to develop healthier coping mechanisms that don't involve food. For example, if stress is a common trigger for emotional eating, we can develop relaxation techniques such as deep breathing or yoga to help us manage our stress levels.

Tips to Control Emotional Eating - Mindful Eating, Self-awareness, and Self-care

There are several tips and techniques that can help us control emotional eating. One of the most effective methods is mindful eating. This involves paying attention to the sensations of eating, such as the taste, texture, and smell of food. By being present in the moment, we can better tune into our physical hunger cues and make healthier food choices. Another key tip is self-awareness. By being aware of our emotions and how they impact our eating habits, we can begin to make conscious choices about what we eat. Finally, self-care is essential for managing emotional eating. This involves taking care of our physical and emotional well-being through activities such as exercise, meditation, and therapy.

Creating a Meal Plan for Emotional Eating

Creating a meal plan can also be an effective strategy for managing emotional eating. By planning our meals in advance, we can ensure that we are making healthy food choices and avoiding unhealthy snacks. It can also help us to avoid making impulsive food choices based on our emotional state. When creating a meal plan, it's important to focus on whole, nutrient-dense foods such as fruits, vegetables, whole grains, and lean protein sources.

Incorporating Exercise into Your Routine

Exercise is another powerful tool for managing emotional eating. Physical activity releases endorphins, which are natural mood-boosters. By incorporating regular exercise into our routine, we can improve our mood, reduce stress levels, and promote overall health and well-being. This can help us to break the cycle of emotional eating and make healthier food choices.

Seeking Professional Help

For some individuals, emotional eating may be a sign of a more significant emotional or mental health issue. In these cases, seeking professional help may be necessary. A licensed therapist or counselor can provide support, guidance, and coping strategies to help individuals manage their emotions and reduce the risk of emotional eating.

Mindfulness and Meditation for Emotional Eating

Mindfulness and meditation are other effective techniques for managing emotional eating. These practices involve being present in the moment and focusing on our thoughts and emotions without judgment. By practicing mindfulness and meditation, we can develop a greater awareness of our emotions and how they impact our eating habits. This can help us to make more conscious food choices and avoid the cycle of emotional eating.

Success Stories - Real-Life Examples of People Who Have Overcome Emotional Eating

Many people have overcome emotional eating and have shared their success stories. These stories can be inspiring and provide hope for those struggling with emotional eating. For example, one woman shared her story of overcoming emotional eating by focusing on self-care, developing healthy coping mechanisms, and seeking support from friends and family. Another woman shared her story of using mindfulness and meditation to manage her emotions and break free from the cycle of emotional eating.

Emotional eating can be a challenging habit to break, but with the right tools, guidance and mindset, it is possible to gain control over our food choices and improve our overall health. By practicing self-awareness, self-care, and mindfulness, we can develop healthier coping mechanisms and break the cycle of emotional eating. Remember, it's important to approach this journey with patience and compassion for ourselves. By taking small steps and making gradual changes, we can overcome emotional eating and live healthier, happier life.

Are you ready to stop emotional eating from ruining your fitness goals? Reach out to Rita today to get your bespoke program.

Unlocking the Secret to Happiness: The Brain-Gut Connection

Happiness is something that we all strive for in life. It's a state of being that everyone wants to achieve, but few can seem to find. Recent studies have shown that the key to unlocking happiness lies in the connection between our brain and our gut. The brain-gut connection is a fascinating field of study that is changing the way we think about mental health and happiness. In this article, we'll explore the science behind the brain-gut connection and how it can impact our mood and overall sense of well-being.

Understanding the Role of the Gut Microbiome

The gut microbiome is a complex ecosystem of microorganisms that live in our digestive system. These microorganisms play an important role in our health, including our mental health. Recent research has shown that the gut microbiome can influence our mood and behavior by communicating with the brain via the vagus nerve.

The vagus nerve is the longest nerve in the body and connects the gut and brain. It acts as a communication highway, allowing the gut and brain to send messages back and forth. This communication is essential for maintaining a healthy brain-gut connection.

The gut microbiome is influenced by several factors, including diet, stress, and medication. A diet that is high in processed foods and sugar can disrupt the balance of the gut microbiome, while stress can lead to inflammation in the gut. Medications such as antibiotics can also have a negative impact on the gut microbiome by killing off beneficial bacteria.

How the Brain and the Gut Communicate

The communication between the brain and the gut is a two-way street. The gut sends signals to the brain via the vagus nerve, while the brain sends signals to the gut via the sympathetic and parasympathetic nervous systems.

The sympathetic nervous system is responsible for the "fight or flight" response, while the parasympathetic nervous system is responsible for the "rest and digest" response. When we are in a state of stress, the sympathetic nervous system is activated, which can lead to inflammation in the gut. This inflammation can disrupt the balance of the gut microbiome and lead to a range of health issues, including anxiety and depression.

The brain can also influence the gut microbiome through the release of neurotransmitters such as serotonin and dopamine. These neurotransmitters play a key role in regulating mood and can have a profound impact on our emotional well-being.

The Impact of the Brain-Gut Connection on Mental Health

The brain-gut connection has been linked to several mental health conditions, including anxiety and depression. Studies have shown that people with these conditions often have an imbalance in their gut microbiome, which can lead to inflammation and a range of physical symptoms.

In addition, the brain-gut connection has been linked to other mental health conditions, such as autism and schizophrenia. While more research is needed in these areas, the connection between the gut and the brain is becoming increasingly clear.

The Connection between the Brain-Gut Axis and Physical Health

The brain-gut connection doesn't just impact our mental health, it also has a profound impact on our physical health. A healthy gut microbiome has been linked to a range of health benefits, including better digestion, a stronger immune system, and a reduced risk of chronic diseases such as diabetes and heart disease.

On the other hand, an imbalanced gut microbiome has been linked to a range of health issues, including obesity, inflammatory bowel disease, and autoimmune disorders.

Simple Steps to Improve Your Brain-Gut Health

Improving your brain-gut health doesn't have to be complicated. Simple lifestyle changes can have a big impact on the health of your gut microbiome and your overall sense of well-being.

Foods That Help Nourish Your Brain and Gut

One of the best ways to support your gut microbiome is by eating a healthy diet. Foods that are rich in fiber, such as fruits, vegetables, and whole grains, can help promote the growth of beneficial bacteria in the gut. Fermented foods such as yogurt, kefir, and sauerkraut are also great sources of probiotics, which can help restore the balance of the gut microbiome.

Supplements and Herbs for Brain-Gut Health

In addition to a healthy diet, certain supplements and herbs can also help support the brain-gut connection. Probiotic supplements can help restore the balance of the gut microbiome, while herbs such as ginger and turmeric can help reduce inflammation in the gut.

Mind-Body Practices that Support Brain-Gut Health

Mind-body practices such as yoga and meditation can also help support the brain-gut connection. These practices have been shown to reduce stress and anxiety, which can lead to a healthier gut and a more balanced gut microbiome.


In conclusion, the brain-gut connection is a fascinating field of study that is changing the way we think about mental health and happiness. By understanding the role of the gut microbiome and the communication between the brain and the gut, we can take steps to improve our brain-gut health and unlock the secret to happiness. From the foods we eat to the lifestyle choices we make, there are simple steps we can take to achieve a healthy mind-body balance. So, if you're ready to start cultivating a healthy brain-gut connection, start by making small changes that can have a big impact on your overall sense of well-being. 


Transform Your Diet with These Clean Eating Hacks for Weight Loss

Are you tired of trying fad diets that promise quick weight loss but leave you feeling hungry and unsatisfied? It's time to switch to clean eating - a lifestyle that not only helps you shed those extra pounds but also improves your overall health. 

Clean eating involves consuming whole foods that are minimally processed and free of additives and preservatives. But, this doesn't mean you have to give up on taste or variety! 

With a few simple hacks, you can transform your diet into a clean eating plan that's nutritious, delicious, and sustainable. In this article, we'll share some easy-to-implement clean eating hacks that will help you achieve your weight loss goals without compromising on taste or satisfaction. So, let's get started and say goodbye to diets that leave you feeling deprived and hello to a healthier, happier you!

Benefits of Clean Eating for Weight Loss

Clean eating is not just a diet; it's a lifestyle that can have numerous benefits for your overall well-being. When you eat clean, you are consuming whole foods that are rich in nutrients and free of harmful additives, which can help you maintain a healthy weight. Here are some of the benefits of clean eating for weight loss:

1. Helps You Make Better Food Choices

Clean eating involves consuming whole foods that are minimally processed, which means they are free of added sugars, refined grains, and unhealthy fats. When you eat clean, you are more likely to make better food choices because you are aware of what you are putting into your body.

2. Boosts Your Metabolism

When you eat clean, you are consuming foods that are rich in nutrients and antioxidants, which can help boost your metabolism. This means your body will burn more calories at rest, making it easier for you to lose weight.

3. Reduces Inflammation

Many processed foods contain additives and preservatives that can cause inflammation in the body. When you eat clean, you are consuming foods that are free of these harmful substances, which can help reduce inflammation and improve your overall health.

4. Improves Digestion

When you eat clean, you are consuming foods that are rich in fiber, which can help improve your digestion. This means you will feel fuller for longer, reducing your cravings and helping you lose weight.

Clean Eating Hacks for Meal Planning and Preparation

One of the biggest challenges of clean eating is meal planning and preparation. It can be daunting to plan and prepare healthy meals every day, especially if you have a busy schedule. Here are some clean eating hacks for meal planning and preparation that can help you stay on track:

1. Plan Your Meals in Advance

Planning your meals in advance can help you stay on track and avoid unhealthy food choices. Take some time at the beginning of each week to plan out your meals and snacks. This will help you stay organized and ensure that you have healthy options on hand.

2. Prep Your Meals in Advance

Prepping your meals in advance can save you time and help you stick to your clean eating plan. Spend some time on the weekends prepping your meals for the week. This can include washing and chopping vegetables, cooking grains, and preparing healthy snacks.

3. Use a Slow Cooker

Using a slow cooker can make meal preparation easy and convenient. Simply add your ingredients to the slow cooker in the morning, and your meal will be ready by dinnertime. This is a great way to ensure that you have a healthy, home-cooked meal even on busy days.

How to Make Healthier Food Choices When Eating Out

Eating out can be a challenge when you are trying to eat clean. Many restaurants offer unhealthy options that are high in calories, saturated fat, and sodium. However, there are ways to make healthier food choices when eating out. Here are some tips:

1. Check the Menu in Advance

Before you go to a restaurant, check the menu online to see if there are any healthy options. Look for salads, grilled meats, and vegetable-based dishes. Avoid dishes that are fried, creamy, or loaded with cheese.

2. Ask for Modifications

Don't be afraid to ask for modifications to your meal. Ask for your food to be grilled instead of fried, and request that sauces and dressings be served on the side. You can also ask for extra vegetables instead of starchy sides like fries or mashed potatoes.

3. Choose Water or Unsweetened Beverages

Many restaurants offer sugary beverages like soda, which can add a lot of calories to your meal. Instead, choose water or unsweetened beverages like iced tea or sparkling water.

Incorporating More Plant-Based Foods into Your Diet

Incorporating more plant-based foods into your diet is a great way to eat clean and lose weight. Plant-based foods are rich in nutrients and fiber, which can help you feel fuller for longer and reduce your cravings. Here are some tips for incorporating more plant-based foods into your diet:

1. Start with One Meal a Day

If you are new to plant-based eating, start by incorporating one plant-based meal into your diet each day. This could be a veggie stir-fry, a quinoa salad, or a vegetable soup.

2. Experiment with Different Vegetables

Don't be afraid to experiment with different vegetables. Try new recipes and different cooking methods to find the ones you like best. You may be surprised at how delicious and satisfying plant-based meals can be.

3. Use Plant-Based Proteins

Plant-based proteins like beans, lentils, and tofu are a great way to add protein to your meals without consuming meat. They are also rich in fiber, which can help you feel fuller for longer.

Healthy Snack Ideas for Weight Loss

Snacking can be a challenge when you are trying to eat clean and lose weight. Many snacks are high in calories, saturated fat, and sugar. However, there are healthy snack options that can help you stay on track. Here are some healthy snack ideas for weight loss:

1. Fresh Fruit

Fresh fruit is a great snack option because it is rich in nutrients and fiber. Choose fruits that are in season for the best flavor and nutritional value.

2. Raw Vegetables

Raw vegetables like carrot sticks, celery, and cucumber slices are great snack option because they are low in calories and high in fiber. Dip them in hummus or salsa for added flavor.

3. Nuts and Seeds

Nuts and seeds are a great source of protein and healthy fats. Choose raw or roasted nuts and seeds and avoid those that are coated in sugar or salt.

The Role of Hydration in Clean Eating and Weight Loss

Hydration is an important part of clean eating and weight loss. Drinking enough water can help you feel fuller for longer and reduce your cravings. Here are some tips for staying hydrated:

1. Drink Water Throughout the Day

Make sure to drink water throughout the day, especially before meals. This can help you feel fuller and reduce your calorie intake.

2. Avoid Sugary Drinks

Sugary drinks like soda and juice can add a lot of calories to your diet. Instead, choose water or unsweetened beverages like tea or coffee.

3. Eat Hydrating Foods

Many fruits and vegetables are high in water content and can help you stay hydrated. Some examples include watermelon, cucumbers, and celery.

Clean Eating on a Budget

Many people think that eating clean is expensive, but it doesn't have to be. Here are some tips for eating clean on a budget:

1. Buy in Bulk

Buying in bulk can save you money on staples like grains, beans, and nuts. Look for deals on these items at your local grocery store or buy them in bulk online.

2. Shop Seasonally

Buying fruits and vegetables that are in season can save you money and ensure that you are getting the freshest produce available.

3. Cook at Home

Cooking at home is a great way to save money and ensure that you are eating clean. Make use of your slow cooker and meal prep on the weekends to save time and money during the week.


Clean eating is a lifestyle that can help you lose weight, improve your overall health, and feel better. By incorporating these clean eating hacks into your daily routine, you can transform your diet into a sustainable and nutritious plan that will help you achieve your weight loss goals. 

Remember to plan and prep your meals in advance, make healthier food choices when eating out, incorporate more plant-based foods into your diet, choose healthy snacks, stay hydrated, and eat clean on a budget. With these tips and resources, you can say goodbye to fad diets and hello to a healthier, happier you!

Need more tips and help in incorporating clean eating habits into your diet, don’t forget to contact Rita Trotter today. 



If you're like most people, you enjoy a drink or two from time to time. But have you ever wondered if you're drinking too much? In this blog post, we'll explore the topic of drinking and how you can get control of your booze.

Too much alcohol can have serious health consequences, including liver cirrhosis, pancreatitis, and even death. While occasional drinking is not harmful, drinking to excess can have serious consequences for your health.


Here are just a few of the health risks associated with drinking too much alcohol:

  1. Liver cirrhosis: When the liver can no longer process alcohol properly, it can lead to liver cirrhosis. This is a serious condition that can cause extreme fatigue, jaundice, and even death.
  2. Pancreatitis: Drinking too much alcohol can also lead to pancreatitis, a condition that causes inflammation and damage to the pancreas. This can lead to diabetes, pancreatic cancer, and other serious health problems.
  3. Stroke and Heart Disease: Heavy drinking can also lead to problems like heart disease and stroke. Alcohol consumption can increase your risk of heart disease and stroke by raising your blood pressure and cholesterol levels. 
  4. Mental Health Problems: Alcohol consumption can have a number of negative consequences on mental health, including depression and anxiety. In fact, alcohol consumption has been shown to be a major contributor to both mental health problems and alcohol-related deaths. Alcohol abuse can also lead to problems with memory, coordination, and judgement. Increasing your chances of getting dementia in the long run. 


How much booze is safe to drink?


There are a lot of myths surrounding alcohol and how much is safe to drink. The truth is that it is safe to drink in moderation, but there is a limit.

The amount of alcohol that is safe for your health depends on a lot of factors, including your age, weight, and health condition. The National Institute on Alcohol Abuse and Alcoholism (NIAAA) has a good overview of how much alcohol is safe for different groups.

The general rule of thumb is that women should not drink more than two drinks per day, and men should not drink more than three. However, there are a lot of exceptions to this. If you are over the age of 21 and you are healthy, you can drink up to four drinks per day. If you have a health condition, like liver disease, you should avoid drinking at all.

The best way to figure out how much alcohol is safe for you is to talk to your doctor or health and fitness coach. He or she can help you figure out your own limits and make sure you are drinking in a safe and healthy way.


How to get control of your alcohol consumption


  1. Set realistic goals.

Don't aim to drink less alcohol or to never drink again. Instead, set reasonable goals, like drinking less on weekends or not getting drunk at parties. If you have a chronic alcohol addiction, make sure to consult your doctor or therapist to help you set up realistic goals that do not do harm to your body in terms of withdrawal.  If you want to drink less, you need to have a plan for doing so. Set a schedule for drinking and stick to it. If you don't have a plan, you're likely to drink regardless of how much you drink.


  1. Drink in moderation.

If you want to drink less, drink in moderation. Drinking in moderation means drinking no more than one or two drinks per day. If you drink more than this, you're more likely to become intoxicated and engage in alcohol-related problems. You may also opt to drink only during occasions, as much as you can. Avoid drinking liquors with high alcohol content. 


  1. Drink responsibly.

Don't drink and drive, drink while pregnant or drink before driving. Alcohol can impair your ability to drive, and drinking while pregnant can lead to birth defects. Even if you're not a driver, alcohol can still affect your ability to safely operate machinery or operate a vehicle. 


  1. Don't drink to escape your problems.

When you're struggling with a problem, alcohol can feel like the perfect solution. It makes you feel numb and allows you to escape from your troubles. But in the long run, drinking alcohol won't solve your problems. In fact, it'll only make them worse.

Drinking alcohol to escape your problems won't solve anything. If you want to drink less, try to face your problems head-on. Talk to your friends, family or therapist about how to deal with them.


If you're concerned about your drinking habits and want to get control of your booze, there are a few things you can do. First, talk to your doctor about your drinking habits and see if there are any safe limits you can adhere to. Second, make a plan for when and how you're going to drink and stick to it. And finally, be mindful of how much alcohol you're consuming and stay within safe limits. If you follow these tips, you can minimize the health risks associated with drinking too much.



The word "metabolism" has become a buzzword in fitness circles. But is it possible to hack your metabolism? The answer is yes. And I'm not talking about some kind of fad diet or exercise plan that promises the ability to eat whatever you want and still lose weight. I mean real science-based strategies that can help you lose weight and keep it off: That's what this article is all about! So let's dive right in, shall we?

What is metabolism?

Metabolism is the process by which your body converts food into energy. This chemical energy allows you to function and stay alive, but it can also be changed if you're not getting enough of the right kind of fuel.

Metabolism is a complex system of chemical reactions that occur in every cell of your body to provide energy for your body to function. The rate at which these reactions take place depends on many factors, including age, gender and genetics—but one thing remains true: no matter what stage you're in right now (if you're pregnant or breastfeeding), there will always be room for improvement!

How metabolism changes

Your metabolism changes with age. As you get older, your body will naturally start to slow down. This is why it's important to eat a healthy diet and exercise regularly throughout your life—to keep up with the natural aging process, or even prevent it from happening at all!

Metabolism also changes when you lose weight or gain weight: The more muscle mass you have on top of the fat stored in your body (which has been linked to lower levels of leptin), the less efficient those muscles are at using oxygen and calories as fuel. So if someone loses 20 pounds over six months but still feels hungry after meals because their metabolism hasn't adapted yet (and maybe hasn't been active since losing that much weight), then they might not be able to keep up with their new energy needs without some help from an appetite suppressant pill like Phentermine (which I don't recommend).

Things that influence your metabolism

The first thing to keep in mind is that your metabolism is influenced by many factors. For example, the amount of food you eat, how much exercise and sleep you get, how stressed out or relaxed you feel—and most importantly—how much caffeine or other stimulants (such as alcohol) are consumed on a daily basis.

This can be hard to believe for someone who has tried dieting for years without any results. But the truth is that some people simply have a fast-acting metabolism while others do not; so if one person eats three meals per day while another person eats only one meal per day but exercises more than twice as much each week, chances are their bodies’ metabolic rates will be different from one another's because of their respective lifestyles and habits!

How to hack your weight-loss metabolism

To hack your weight-loss metabolism, you need to eat more protein and avoid sugar and refined carbs. You should also eat more fibre and exercise regularly. Sleep enough for a good night's rest is important too. Stress can make it hard for you to lose weight by increasing cortisol levels which makes it harder for your body to burn fat as fuel instead of storing it (1). If you're stressed out all the time, try taking some time off from work or school for a short period of time each week so that you don't feel overwhelmed when trying to get healthy again after returning home from vacation or leave early from work every morning so that there's less pressure on getting everything done before leaving again right after lunchtime! Lastly: drink lots of water throughout the day because dehydration increases cravings while also making us hungrier due to lackadaisical eating habits caused by being unable


As you can see, there are many misconceptions when it comes to the process of losing weight and increasing metabolic rate. While some methods may seem foreign or even risky at first glance, they’re actually relatively simple and safe if you follow the right steps.

Before embarking on a diet plan or regimen though, it’s important for anyone who wants to lose weight fast and increase their metabolism to read up and learn everything about the right way of hacking your metabolism. Interested in making a big change in your health and lifestyle? Message Rita today to get started. 



You work hard to keep your diet healthy and nutritious. You exercise almost every day to keep your body in shape. So, why are you gaining weight? 

It doesn’t make sense! Well, the truth is that it does not always make sense. Some of us gain weight even though we watch what we eat and exercise regularly. This is because there are things called “hidden calories” which we need to understand before they lead to any weight gain.

If you want to stop gaining weight and start losing fat, read on as we explain why you might be gaining weight despite eating healthy and exercising. Read on to discover how you can lose weight by cutting out those hidden calories…


What Are Hidden Calories?

Hidden calories are calories that you don’t realize you are consuming. This happens because certain foods and drinks have more calories than you think. For example, an avocado has about 240 calories per serving. That’s about 15% of your daily calorie intake if you eat 2 avocados a day.

This is a significant amount of calories that you wouldn’t have realised you ate. You are not just eating one serving of avocado, but five or six servings of avocado. This is why you gain weight even though you eat healthy and exercise regularly. Hidden calories creep into your diet in many ways.

Hidden calories are found in many common food items. This includes sugary foods, processed foods, and even some healthy foods. They are often found in pre-packaged foods, mixes, and drinks. The amount of hidden calories in these foods can be surprisingly high.


How Do You Gain Weight From Hidden Calories?

Many of us make the mistake of thinking that simply eating healthy will cut down on weight gain. But, eating healthy foods may not always result in a lower weight. This is because eating healthy foods with high-calorie density may lead to weight gain.

Simply put, you are eating too many calories. The best way to avoid gaining weight even when you eat healthily is to make sure you are watching your portion sizes. This is the key to managing hidden calories in your diet to prevent weight gain. For example, if you are eating a bowl of rice as a side dish to your main meal, you would need about one cup of rice. But, if you are eating two cups of rice, then you are eating double the calories. Simply double-checking the amount of servings you are eating can help you manage the calories in your diet. This will help you prevent weight gain.


Processed Foods

It is a common misconception that eating processed foods is healthy. But, it isn’t. 

A recent study found that eating just one serving of processed foods per day can increase your risk of diabetes by as much as 35%. This is primarily because processed foods are high in sugar and sodium.

There are many hidden calories in processed foods. And, you don’t even need to eat a whole bag of chips to be eating more than you would like. Just one handful is enough. For example, one serving of potato chips contains about 160 calories. One serving of corn chips contains approximately 150 calories.

Similarly, one serving of cheese crackers contains approximately 150 calories. This is almost 20% of your daily calorie intake. These are just a few examples of how excess hidden calories from processed foods can add up quickly. This can quickly lead to weight gain if you are not careful.


Sugary Foods

Sugary foods, like candy, pastries, and soda are obvious sources of hidden calories. But, they are not the only ones. Some fruit juices, even though they are natural, also have a lot of hidden calories. 

One of the most surprising sources of hidden calories is honey. One tablespoon of honey contains 64 calories. This is almost half of your daily calorie intake. Similarly, one tablespoon of maple syrup contains 66 calories. This is almost the same amount of calories you get from one tablespoon of honey. One tablespoon of molasses contains 66 calories too.

All of these are examples of sugary foods that contain a lot of hidden calories. It is easy to add up these calories without even realizing it. This can lead to weight gain if you are not careful.


Research Shows That Eating Healthy Is The Only Way To Stop Gaining Weight, Right?

Many people think that eating healthy is the only way to stop gaining weight. But, that is not the case.

You don’t have to eat healthy just so that your weight doesn’t increase. You can eat whatever you want, provided you exercise regularly. This is because exercise is a great way to burn off excess calories. The calories you eat are transformed into energy. 

This energy powers various functions in your body. When you eat more calories than you need, they get transformed into fats. These fats are stored in your body and lead to weight gain. This is why you need to burn off excess calories to prevent weight gain. Exercising regularly and burning as many calories as you can is one of the best ways to prevent weight gain.


Bottom Line

Eating healthy doesn’t always mean that you won’t gain weight. In fact, it is quite possible to gain weight even when you are eating healthy. You can prevent this from happening by managing your portion sizes and cutting down on sugary and sugary foods. Regular exercise can also help you burn off excess calories to prevent weight gain.



As much as you might want to get rid of that stubborn fat, the fact is that it's pretty hard to shed. So, if you're looking for the best exercises that will help you get rid of stubborn fat, then read on! These 9 best exercises that will help you get rid of stubborn fat will help you melt fat, tone and strengthen your muscles, and boost your metabolism.  Let's take a look at these 9 awesome exercises that will help you get rid of stubborn fat.


1. Barbell Squat

You've probably been told that squats are the best exercises for burning fat and strengthening your legs. But how exactly do they fit into this scheme?  When performed correctly, the squat will help you get rid of any extra fat in your legs and improve their strength. Squats also help prevent injuries in your knees, hips, back, and ankles. To get the best results, try to avoid wide squats and go as low as you can without pain.


2. Jumping Rope

Jumping rope is one of the best exercises for getting rid of stubborn fat around your legs. It's also a great cardio workout for your heart, lungs and muscles. It can burn up to 500 calories per hour, which is more than most workouts.

You don't need any special equipment other than a jump rope, so you can do it almost anywhere. You'll also be able to do this exercise without putting too much stress on your joints or ligaments.

Get into a comfortable stance with your feet shoulder-width apart and knees slightly bent. Hold the handles of the jump rope in each hand and position them at hip level with palms facing in toward each other. The handles should not be touching but should be within easy reach if needed during exercise execution. 

Check that there is enough tension on the rope by pulling gently on each handle with both hands; if this is difficult then it means that there is no sufficient tension on the rope and you will not be able to execute turns well which would result in poor technique execution while jumping. Stand up tall with weight distributed evenly between both feet while keeping


3. Overhead Press

An overhead press is essentially a push-up that focuses more on the arms than the core. The exercise is a great fat burner, because it targets your arms and chest muscles, which are often neglected in traditional push-ups.  Moreover, an overhead press is also a great way to build strength in the shoulders, especially for women. As we age, our muscles tend to weaken and get weak. This is especially true for the shoulder muscles that get exposed to a great deal of stress and tension from daily activities.


4. Step-up

The step-up is a great exercise for toning the glutes and strengthening the legs. The best thing about step-ups is that you can adjust the difficulty level according to your fitness level and exercise goals.  If you’re looking to simply tone your legs, you can start with a lower step-up elevation. If you want to add strength and build more muscle, you can step up the elevation. As with most exercises, the more you step up, the more calories you’ll burn.


5. Bicep Curl

A good bicep curl is one of the best exercises for getting rid of stubborn fat in your arms and building muscle tone. Bicep curls not only strengthen your forearms but also shape your biceps.  Achieving thick, strong biceps requires not only size but also shape. By performing bicep curls, you’ll build a lot of muscle while sculpting your arms into a more defined shape. Bicep curls are also a great way to increase your metabolism and kickstart fat loss.


6. Triceps Dip

The triceps is one of the largest muscle groups in the body, and it is responsible for the extension of the elbow joint. The best exercise for toning up this area is the triceps dip.  The dip is one of the most effective ways of working out the triceps because you are not only challenging the weight on the downward movement, but also the upward movement. This means that not only will you develop your triceps more effectively, but you will also improve your cardiovascular fitness at the same time.


7. Leg Extension

The leg extension is one of the best exercises for building strength, muscle size, and improving your balance. As with most exercises, the more you do it, the stronger your legs will get.  The extension is a great way to strengthen your legs because it’s an isolated movement. That is, it works the quadriceps muscles, which are the most powerful in your thighs. This exercise is also very safe and easy to do.


8. Chair Leg Curl

The chair leg curl is a great exercise for strengthening the hamstrings and building size. The best thing about the chair curl is that you can adjust the difficulty level according to your level of fitness and exercise goals.  If you’re looking to simply get stronger, you can start with a lower elevation, but if you want to increase muscle mass and boost your metabolism, you can raise the chair. As with most exercises, the more you raise the chair, the more calories you’ll burn.


9. Jogging

This is one of the best exercises for getting rid of stubborn fat around your legs. It's also a great cardio workout for your heart, lungs and muscles. Plus, it's a low impact exercise so it's not going to put any stress on your joints.

Jogging is also known to improve cardiovascular health by increasing heart rate and improving blood circulation. You can also burn about 600 calories in an hour of jogging at a moderate pace (5 mph).

If you don't have time to go to the gym or don't like working out at home, then jogging is a great way to get some exercise in your day.



If you’re looking for the best exercises that will help you get rid of stubborn fat, then you’ve come to the right place. These 9 best exercises will help you achieve this goal.  If you follow these workouts regularly, you will see results quickly. No matter what your fitness level is, you can benefit from these exercises. They are easy to follow, and you don’t need any special equipment to do them.

At the end of the day, eating the right foods and hitting the gym regularly are crucial to losing weight. You cannot sit at home on the couch and expect to see any results at all. Make sure you work your hardest, but also make sure to be consistent about it. If you dedicate yourself to exercising and making small dietary changes, over time you will see results. Lastly, don’t hesitate to ask for guidance from health coaches like Rita Trotter to help you get rid of those stubborn fats. 


It's no secret that you need to eat healthy and exercise to stay in shape. But what if you're doing everything right, eating a balanced diet and working out regularly, and you're still not seeing the results you want? 

You may be surprised to learn that bad dietary habits can sabotage your fitness goals, even if you're putting in the hard work. In this blog post, we'll explore the link between diet and exercise, and discuss how you can overcome any obstacles to achieving your fitness goals!




If you're trying to lose weight, you might think that all you need to do is hit the gym hard and burn off those extra calories. But unfortunately, it's not that simple. In fact, research has shown that diet plays a much bigger role in weight loss than exercise.

Here are some of the reasons why you can't out-train a bad diet:


  1. You can't outrun your calorie deficit.

To lose weight, you need to make sure that you are in a calorie deficit. That means you need to burn more calories than you're consuming. And no matter how much you exercise, it's very difficult to burn enough calories to make up for a bad diet.

That's because your body is very efficient at preserving energy. When it senses that you're in a calorie deficit, it will start burning muscle tissue for energy instead of fat. So even if you do manage to lose weight by exercising, most of it will probably be muscle mass, not fat.

The only way to lose weight and keep it off is by creating a calorie deficit through diet and exercise. Exercise can help you burn more calories, but it's not nearly as effective as diet when it comes to weight loss. So if your goal is to lose weight, focus on your diet, not only your exercise routine.


  1. Exercise doesn't offset bad eating habits.

Even if you do manage to burn enough calories to offset your bad diet, that doesn't mean you're doing your body any favours. Exercise is important for overall health, but it won't cancel out the effects of a bad diet. A bad diet can have negative consequences for your health, including weight gain, heart disease, and diabetes. 

Exercise is important for overall health, but it shouldn't be used as a substitute for a healthy diet. With a healthy diet and regular exercise, you can achieve your ideal weight and improve your overall health.


  1. Bad diets mess with your hormones.

When you eat a bad diet, it can affect your hormones and make it harder to lose weight. For example, eating too much sugar can lead to insulin resistance, which makes it harder for your body to burn fat.

Poor nutrition can lead to hormonal imbalance, which in turn can cause a wide range of health problems. Some of the most common problems associated with hormonal imbalance are infertility, menstrual irregularities, and excessive weight gain or loss. Other possible symptoms include mood swings, fatigue, and changes in skin appearance. These problems might derail your exercise in the long run!


  1. Your gut microbiome matters.

The microbes in your gut play a big role in weight loss. And a bad diet can adversely affect your gut microbiome, making it harder to lose weight.

One study found that obese people have different gut microbes than people of normal weight. The obese people had more Firmicutes microbes and less Bacteroidetes microbes. Firmicutes microbes are known to extract more calories from food, while Bacteroidetes microbes help the body break down complex carbohydrates.

Another study found that when overweight women were put on a weight loss diet, they lost more weight if their gut contained more Bifidobacteria microbes. This suggests that having a healthy balance of gut microbes is important for successful weight loss.

There are many ways to promote a healthy gut microbiome. Eating probiotic-rich foods, like yogurt and sauerkraut, can help increase the number of beneficial microbes in the gut. Avoiding processed foods and taking a good probiotic supplement are also important.

By taking care of your gut microbes, you can lose weight more easily and keep it off for good.


  1. Exercise can actually make you gain weight.

It's true - exercise can sometimes lead to weight gain. This is especially likely if you're not eating a healthy diet and overindulging in unhealthy foods after your workouts.

But there are several reasons why this might happen. For one, when you work out, your body burns more calories than it would if you were sedentary. So, if you're not careful about what you eat, you may end up taking in more calories than you burned off during your workout.

Another reason is that many people mistakenly believe that they can eat whatever they want as long as they exercise enough. But this isn't the case - if you're eating unhealthy foods, you'll still gain weight, even if you're working out regularly.

Finally, some people find that they're so sore after a workout that they can't resist the urge to eat unhealthy foods to try to ease the pain. This can quickly lead to weight gain, as well.

If you want to avoid gaining weight when you exercise, be sure to eat a healthy diet and monitor your calorie intake. And if you find yourself overeating after a workout, cut back on your next meal or snack. With a little bit of effort, you can avoid weight gain and enjoy all the benefits of exercise!




The first step to understanding how diet and exercise are linked is to know that food is fuel. What you eat provides your body with the energy it needs to power through workouts and recovery periods. If you want to see results from your fitness routine, you need to make sure that you're eating foods that will support your workout goals.

That means consuming plenty of lean protein, healthy fats, complex carbohydrates, and vitamins and minerals. These nutrients will help your body build muscle, repair tissue damage, and improve performance. On the other hand, processed foods, sugary drinks, and refined carbs can hinder your progress by providing empty calories that can lead to weight gain.

In addition to eating a nutritious diet, it's also important to focus on portion control. Overeating, even of healthy foods, can lead to weight gain. So, be mindful of how much food you're consuming and make sure that you're eating only when you're truly hungry.

Finally, remember that consistency is key when it comes to both diet and exercise. If you want to see results, you need to commit to making healthy choices most of the time. That means being diligent about your diet and sticking to a regular workout routine. Creating healthy habits will help you reach your fitness goals in the long run!

A bad diet won’t just affect your energy levels and performance during exercise, it can also take a toll on your motivation to work out in the first place. If you’re not seeing the results you want, or if you’re constantly feeling tired, it can be hard to keep up with a regular workout routine. So, while you might think that working out more will offset the effects of a bad diet it’s often not enough. If you want to see real results, you need to focus on both your diet and your exercise regime. Otherwise, you’ll just be spinning your wheels.

If you're looking for more tips on how to eat healthy and exercise regularly, check out our blog or contact us today! We can help you create a personalised plan that will help you achieve your unique fitness goals. Remember, a healthy diet and regular exercise are essential for lifelong success!



Many people believe that weight loss is a painful thing. To shift those stubborn pounds you must go hungry all the time. Many are afraid to even set a weight loss goal because they can’t stand the thought of going hungry and the frustrations that it brings.

For a lot of people it's just better to be overweight than to suffer hunger pangs. 

Well who can blame them? 

If the only way to lose weight or stay slim was to go hungry all the time very few people would be at their ideal weight and the vast majority of the planet would be extremely overweight! It isn’t necessary.

Our body is a marvellous device. It is truly amazing! Its natural rhythm and internal workings tell us when we are hungry. It has a self protection mechanism that lets you know when you need to stock up on fuel. A hunger signal is the body notifying you that you NEED to eat in order for you to sustain a healthy level of energy and have the reserves necessary for healing, repair and maintenance of your cells. Serious hungry pangs are a strong self-preservation signal from the body that it is in danger and needs food immediately to restore it’s balance. These signals should not be ignored!

Your body has no idea that food is in plentiful supply and that it is one of the cheapest commodities of the 21st Century. Your body is acting the same way your ancient ancestor’s bodies worked. The general design of the human body hasn’t changed one bit since then. When your ancient ancestors were living in caves they relied on their ability to hunt for food to feed themselves. Sometimes they would go days or weeks without a kill and the body would send them warning signals that they were in serious danger. When they did eat the body immediately, being still in self-preservation mode, stored as much of the energy as it could in reserve as FAT! Your body works in exactly the same way today.

Starving yourself just doesn’t work. It goes against nature to think that you can starve yourself and lose weight. Of course you can get the exception when people just don’t take in anywhere near enough food to sustain themselves but we all have the effects of this kind of dieting! 

So, we know that starvation diets don’t work and you don’t want to spend 2 hours a day in the gym. How do we lose weight then? 

Well the good news is you do not have to go hungry to lose weight. Nor do you need excessive amounts of exercise. The truth is, eating regular nutritional meals and allowing your body to fill itself to satisfaction is the key to reaching and maintaining a healthy, slim body. By not allowing yourself to go hungry you will in fact avoid overeating - which is the very thing that usually happens when you break a starvation diet.

One method is to eat five or six, fairly small, healthy meals divided up throughout your day. Instead of eating three large meals at breakfast, lunch and dinner, divide the same quantity of food into 6 meals instead and eat an extra small meal between a small breakfast and lunch, one between lunch and dinner and if you are hungry later have another one. Try to avoid having the last meal close to bedtime, anytime up to 2 hours before bed is all right. 

Don’t wait when you feel hungry. Eat as soon as you can. If you wait for a long period of time before you eat your body will go into panic mode, thinking that you don’t have enough resources to feed it and you will overeat! Therefore, eating frequent yet smaller meals will help to keep your body satisfied and you will be less likely to over-indulge.

Do not miss a meal in the hope that it will help burn some extra calories. You may believe that by skipping a meal you will save some calories or fat intake, but, as you have seen, the opposite tends to happen. In addition, if you go for a long period without a meal you are much more likely to over-indulge when you get fed-up and can‘t take the starvation any more. 

Did you also realise that by skipping meals you are actually slowing down your metabolism? Because your body thinks there is a food shortage it not only stores extra fat but it also slows down the amount of fat it burns. The body’s natural survival instinct is triggered, you put on extra weight and burn fewer calories and fat. As the body burns fat to convert into energy you will find that you become lethargic and tired. Starving yourself just doesn’t work!

In addition to eating smaller more frequent meals you should also teach yourself to eat slower. Place your knife and fork down between every bite and chew for a few seconds longer than normal. It can take us up to twenty 20 minutes to realize that the body is full and completely satisfied. When you eat at a fast pace “stuffing“ food into you before you have time to recognise the “full“ signal your body is sending your brain. When you eat at a slower pace you start to recognise these signals from your body and train yourself to identify them at an earlier stage.

Take an extra 15 minutes extra a day. To some of you this may sound like a lot. But all you have to do is split it up throughout the day. Leave for work with an extra 5 minutes to spare and walk to a bus stop further away from or park the car 5 minutes further away than you usually do. At lunch take a 5 minute stroll or take the stairs instead of the elevator. Walk to the local shop instead of driving. It is easy to complete 15, 30 or even an hours exercise everyday if you split it up like this. And remember don’t starve yourself, it just doesn’t work!



Health food supplements are one of the hottest selling products in the market these days. Their total consumption values billions of pounds in the U.K. alone. Recent surveys show that more than half of the adults in the U.S. and U.K. consume health food supplements in different forms, such as tablets, capsules, powders, soft gels, gel caps and liquids.

The increased consumption of health food supplements can be attributed to public awareness of health issues and improved standard of living in our society. Many studies have shown that there is a close correlation between health and nutrition. Insufficient supply of nutrients can weaken our body's defence mechanism, causing medical problems from common ailments to more severe illnesses in the long term.

There are different types of health food supplements, including macronutrients (amino acids, proteins, essential fatty acids), micronutrients (vitamins and minerals), enzymes (digestive enzymes and antioxidant enzymes), probiotics (beneficial bacteria in the gut), and herbal supplements. These supplements have unique functions in our body. They are either essential for life and good health, modulate our immune system or help with liver detoxification, digestion, mental clarity, etc.

Many people argue that there is no need to consume health food supplements as long as you have a healthy lifestyle and eat a balanced diet. While this may be true, the fact is maintaining a healthy lifestyle and proper diet is difficult to achieve by many people.

Over the past few decades, the green revolution has changed the farming practices over the world. We use more chemical fertilizers, more pesticides to grow the food produce in order to increase harvest and shorten the growth period. As a result, soil nutrients and the population of beneficial soil bacteria are depleted rapidly, and the produce we grow today contain less micronutrient than before.

A stressful lifestyle, improper eating habits, imbalanced diet and increased exposure to chemicals such as environmental pollutants (air, water) and pesticides, drugs, hormones, heavy metals in foods also weaken our body gradually.

Although health food supplements can be beneficial to our health, consumers should still choose the products carefully. Currently, there is little regulation on the quality of health food supplements. Composition of some health food products may not match the label claims and the quality of raw materials and finished products is not guaranteed. Therefore, consumers should only buy from reputable health food manufacturers, read the labels carefully and read more related literature.

Here are some general rules for buying health food supplements:

1) Supplements made from whole foods, natural sources are better than the synthetic ones. They are more bioactive, can be absorbed readily, and less likely to be contaminated by chemicals such as coal tars used in chemical synthesis.

2) Protein-bonded vitamins and minerals (vitamins and minerals in organic form, binding to amino acids) are more bioactive than the inorganic forms.

3) Buy supplements using safe extraction methods, such as cold pressed extraction or supercritical extraction. This can avoid the harmful residue from chemical extraction.

4) Herbal concentrate and extract are usually more effective than the raw herbs.

5) Organically grown or wild crafted herbs are less likely to be contaminated by heavy metals, pesticides and other chemicals.

6) Read the labels, do not consume more than the recommended dose.

7) Be careful when consuming certain herbal supplements, such as Ma Huang / ephedra, Kava Kava, comfrey, etc. Some studies have shown that these herbs may cause severe side effects to some people. Stop use if unusual signs appear after consumption.

8) Some health food supplements may interact with drugs, either by decreasing or increasing their effects. Consult your doctor if you are currently taking medications.

9) Pregnant and nursing women, people with specific medical conditions such consult the doctors when consuming health food supplements.

10) If in doubt, contact the supplement manufacturers or distributors for more information of their products.

11) Health food supplements are available in many places, such as food shops, health food stores, pharmacies, supermarkets, department stores, online stores, etc. Be a smart consumer, compare the price and service before purchase.

Rita, The Coach x