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Re-focus your eating habits

Food and healthy eating coach Josie Buck AKA The Mindful Cook has shared her five top tips on achieving a healthier gut in 2020!

stomach measuring tape

If, like me, your muffin top is now a full loaf and you’re generally feeling a bit sluggish, keep reading as The Mindful Cook has shared some useful tips on creating eating habits to get your gut health back in the game (and back in your jeans).

It’s important to be beautiful on the inside as well as the outside – that’s certainly Josie’s mantra – and all of her nutritional  advice is based around eating for health and not for the scales.

Here are her top five recommendations to a happy and healthy gut in 2020:


1. Try to ignore all the hype telling you to buy into this or that diet, cleanse, or juicing programme


There is very little clinical evidence out there to suggest that any of these fads actually work (believe me, I’ve done the research). You are far better off working on enhancing your body’s natural detoxification system and improving your health by working on improving your sleep, drinking more water & reducing your intake of sugar & processed foods.


2. Aim to put more nutrients into your meals by adding extra ingredients that pack a nutritional punch

  • Grate some fresh ginger and add it to stir fries and curries – it’s packed with antioxidants that help fight disease.
  • Spinach is abundant in a variety of vitamins and minerals and is great because it’s so versatile. Have it steamed with your egg in the morning, add it to casseroles, curries, bolognaise, mix it with your salad leaves or add it to your pasta dishes.
  • Chuck seeds on your porridge, soups and salads – seeds are packed full of omega-3 fatty acids and a range of other bioactive compounds that are great for your health.


3. Change your snacking habits

Snacking is a good way to boost your energy and get extra nutrients into your diet whilst keeping hunger at bay. Forget calorie counting and air-filled snacks like rice cakes and popcorn and instead, go for a handful of nuts or seeds, oatcakes and nut butter, hummus and pitta or veggies, or make yourself some healthy energy balls that you can keep in the fridge. For more ideas and recipes for healthy snacks download my free guide to ‘10 Healthy Snacks You Can Make at Home’.


4. Get into a habit of planning your meals

This is the best way to make sure that you are eating in a way that honours your health and well-being and prevents you from ordering a takeaway or reaching for less nutritious food. Planning meals does not have to take long! All you need to know is what you are going to eat 24 hours in advance, so you have time to shop and prepare it. Check out useful apps like Meal Board and Paprika.


5. Try new recipes

If, like me, you are looking to support your immune system and clear your liver after the holiday indulgences – check out The Mindful Cook’s ‘Revitalise’ eating plan and recipes in her Facebook Recipe Share group. It’s free and bursting with inspiration.

If you need a bit more support and structure for your diet, I can recommend one of The Mindful Cook’s online courses – designed to help you deal with emotional eating, learn some simple meal planning and preparation skills and learn basic nutrition for weight management.

The Healthy Mind, Healthy Body Programme

An 8 module online course which shows you step-by-step how to transform your mindset, escape yo-yo dieting and start on the path towards better physical and emotional health. You will join an active peer to peer support community and receive live coaching.

Book now:  Costs £297 and if you book before 17th January 2020 you will get £100 discount!

Nutritionally Balanced Dinners Made Simple

This 4 module short course teaches you to follow The Mindful Cook method for planning, preparing and enjoying nutritionally balanced meals every night of the week, with minimum effort. It features 27 delicious and nutritious recipes, a meal planning framework, a menu builder and all the information you need to eat a varied and enjoyable diet every night of the week- stress free!

Book now: Costs £67 or is currently on a pre-order for £55 before 17th January

How to Overcome Emotional Eating

This is an online masterclass in understanding and dealing with emotional eating. It provides you with a simple, structured framework to explore how your emotions affect your behaviour around food, and teaches you some simple and effective tools to overcome your challenges.

Book now: Costs £67 or is currently on a pre-order for £55 before 17th January

Find more ideas here


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