Optimized-top-10-tips-to-avoid-weight-gain-in-the-USA

How to avoid (too much) weight gain on ‘vacation’ in the USA

Posted by | Dining, Fat loss, Fitness, Healthy Eating, Uncategorized | 2 Comments

Having just returned from a well-deserved and thoroughly enjoyable break in the USA, I was pleased to find out that I’d only gained 1.5 lbs in weight.  I normally assess my weight by how my clothes fit and since they were a little tight, I was curious to know.  Now, one of the reasons I wanted to do this trip was because of the amazing and authentic food on offer; from deep pan pizza in Chicago, Buffalo wings in Buffalo, cheesecake in New York to Cheesesteaks in Philly, this trip was a foodies dream!  Therefore, I absolutely expected to gain some weight, and having been to the US before I knew exactly what I was in for when it came to; portion sizes, hidden calories and the not so hidden calories in the form of ranch dressing and cheese drenching a perfectly healthy balanced salad!

Icecream

So how can you reduce the weight gained while away in the US?  Here are my top 10 tips for minimizing weight gain whilst holidaying in America.

1. Sharing is Caring

Portions in the US of A are just huge, in many places I feel ‘quantity’ takes precedence over quality.  Luckily, I had some equally health conscious friends (one being another dietitian @perryncarrol) with me who were happy to share the load.  So one meal became 2 or sometimes even 3, there was no need to worry about whether there would be enough, we were always left feeling full to the brim!

Deep pan Pizza

2. Think Small

Starters and sides are often as big as a main course meal here in Britain, we were always so surprised when they arrived that we couldn’t hide our shock even after 2 weeks! Ordering a starter as your meal will help to reduce the total amount of food you eat, plus tips one and two undoubtedly helps you to save the dollars too!

3. Be Specific

The USA are a service-centric nation and so making requests at the start of your meal, no matter how much bother it seems to you, really isn’t to them.  Us Brits, don’t like to make a fuss I know, but if you ask for grilled instead of fried, and cheese/dressing on the side it really won’t be too much trouble.  In fact, I suggest this is one of the main ways slim Americans stay that way.  If I had eaten the food given to me in the way it’s normally served, I’m sure I’d be sat here writing this an extra 3 lbs heavier!

4. Eat In

We travelled around the North East and stayed in hostels, hotels and Air B&B apartments.  This was great as all but the one hostel had a refrigerator, plates and cutlery for us to make some of our own meals.  I personally feel that eating out all of the time can get a bit much, its a financial drain but most of all it’s pretty time consuming! Having the fridge was perfect, because we could buy fresh milk, yoghurt, fruit and cereal to whip up a nice healthy (and familiar) brekkie.

5. Drink Well

I mean water, of course.  As expected, it was pretty hot and humid over there.  This, combined with the continuous flow of the AC conditioned air is enough to dehydrate a cactus!  Its common to feel hungry when in fact you are thirsty.  Therefore, I would suggest drinking more than you would normally and especially at meals to help fill you up, replenish salts lost through sweat and restore hydration.

6. Drink Light!

By this I DON’T mean ‘light’ beers; these are often reduced in alcohol but not in calories – so don’t be fooled!  I mean, go for light drinks nothing to thick, heavy or creamy. I realise that this tip is extremely generalised, but when you fancy a boozy beverage you don’t really want to think too long and hard about calories.  So simply think; ‘drink light’; prosecco over white wine and white wine over red.  Lager over ale, stout or Guinness and vodka/gin instead of whisky, brandy or liqueurs.  Always try to mix with a low/zero calorie mixer and add plenty of ice, and while it’s tempting to indulge on the way home – remember that what you eat at the end of boozy night will more than likely be stored as fat (if you are in a calorie surplus), since your body is already working hard to metabolise each unit of alcohol you have effortlessly sunk and not the calories from the burger and fries.

7. Joyful Jogging

I take my trainers with me everytime I go away!  I find running through exciting locations the best way to get your bearings and explore new holiday hot spots. I tend to head out first thing to avoid the midday heat.  From Central Park to Saugatuck (on Lake Michigan) I pounded the pavements and felt great for it!  I know many of my clients don’t like to exercise when they’re away, but there were so many people doing the same thing.  Why wouldn’t you? It wakes you up, snaps you out of your heat induced coma and burns calories, plus it was the first time I felt like a local – which is pretty cool!

Running

Training like Rocky!

8. Cultural Ride

Everywhere we went, there were bikes available to hire, again its a pleasant (calorie burning) and cooling way to explore.  We took the bikes out in Chicago and Saugatuck and on both occasions got to see way more than we could on foot.  Just remember to ride on the ‘wrong’ side of the road when you aren’t on cycle paths but don’t cycle in NYC (unless you are only in Central Park) its far too dangerous on the roads and this is coming from a London based cyclist!!

The Cloud Chicago

9. Count your Steps

We walked sooo much, from the Freedom trail in Boston, the Constitutional walk in Philadelphia to the Brooklyn Bridge and just about the whole of Manhattan in NYC.  I didn’t realise that my comfiest Havaianas could give me blisters, but they did!  Our friend had bought a pedometer at the start of our trip and it was quite rewarding as well as encouraging to find out how many steps we had clocked by the end of the day.

10. Enjoy it!

We had an amazing trip and while I followed all of these tips to minimise weight gain, I didn’t feel restricted.  I still ate what I wanted to eat and enjoyed every mouthful! So what if I gained a lb or 2, now I’m home and back to eating my normal healthy diet and exercising regularly, I’ll return to my previous weight in a few weeks, which is absolutely

Genos            Buffalo wings Optimized-4th July cake

In short, life and all it contains is here to be enjoyed.  So, do just that, eat a New York Cheesecake but just make sure you’ve packed your trainers to run it off in Central Park afterwards!

 

Triathlete

Nutrition to Fuel your Triathlon

Posted by | Fitness, Healthy Eating, Sport Nutrition, Uncategorized | No Comments

Training for a triathlon, from a sprint distance to an Ironman requires a lot of extra time and grit, putting in the hard graft a train for 3 disciplines (swim, run and cycle).  A disciplined attitude towards nutrition is also useful, since training alone will only get you so far.   Specifically, amateur and elite triathletes should be aware of their own carbohydrate needs and intake, ensuring they are consuming enough to optimise their training performance and ensure that carbs are distributed over the day to fuel before a workout and aid recovery following.  If you are serious and you want to do well, then fuelling your training with a healthy nutritious diet and one that provides an adequate amount of carbohydrate should be one of the things at the top of your list.

Carbs to Go!


Carbohydrates are your body’s main and preferred source of fuel especially during an endurance sport such as triathlon.  Carb food sources such as bread, potato, pasta and rice are digested and stored in your muscle and liver as glycogen, ready to use as energy, as and when we need it.  The problem is however, that we can only store approximately 2000 kilocalories from carbohydrate.  Which sounds like a lot, but if you imagine a half – ironman triathlon requires approximately 4500 calories to complete, the energy stored doesn’t even meet half of the energy required.   That’s why a regular intake of carbs is required during the event as well as during your triathlon training. To put it simply, a higher muscle glycogen level will allow you to train harder for longer and a low muscle glycogen will result in early fatigue and a lower training threshold.
Take home message A regular intake of carbs in your diet can help you to train harder and perform better.

Calibre of Carbs


You may have heard of the glycaemic index (GI). It’s basically the value at which carbohydrate food and drinks affect blood glucose levels. High GI foods and drinks cause a higher blood glucose response and low to medium GI foods cause a lower blood glucose response.   It’s recommended that we consume carbohydrate foods that are considered low to medium GI most of the time.  However, in reality a mixed meal, which contains carbs, fats and protein, will reduce digestion time and thus the rate at which a high GI carb (like a jacket potato!) affects the blood glucose level anyway.  Plus high GI sources are particularly important during exercise (greater than 1 hour), since they supply a rapid uptake of glucose to sustain energy production and performance.
The amount (which I’ll come on to) and ‘quality’ of the carbohydrate food appears to be more important for health and energy levels.  By ‘quality’ carbohydrate I mean, carbs that are unrefined, e.g. wholegrain breads and cereals, fruits and vegetables as well as dairy; foods that provide many other nutrients and physiological benefits besides energy alone.  Sweets and sugar (are also carbohydrate) do just that and have been unfairly demonised of late.  While they shouldn’t be consumed regularly, an infrequent intake will cause you no harm.  Plus, we are only human – who doesn’t like the odd biscuit or sprinkle of sugar!
Take home message :Eat nutritious unrefined carbohydrate sources most of the time and save sweet foods and those with added sugar to occasional treats or for during exercise lasting more than 1 hour.  

Carb counting – how much?

We all need carbohydrates as part of a healthy balanced diet but regular exercisers and triathletes need more than inactive, sedentary individuals. The amount of carbs you require is very much dependent on how active you are, and specifically how many hours per week you spend training.  Carb requirements are calculated on an individual basis using total body weight (in kgs) multiplied by carbs (in grams), which increases proportionately with time spent training.

Carb req vs Training needsTake Home Message: To estimate your carbohydrate needs, use the information in the table to establish the amount of hours you typically train each week and calculate the suggested carbs in grams by your weight in kilograms.

Carb Guide

This is probably all gibberish if you do not know the carb content of your fav’ foods!  So to help, see our Carb Food Guide below; which shows you a variety of different carb rich foods and the amount that provides around 50g of carbohydrate.  I would suggest keeping a food diary for a few days, being sure to note accurate weights or servings sizes.  Once complete, cross-refer with the Carb Food Guide to estimate your current carbohydrate intake, comparing it to your calculated requirements.  It may be that you consume more carbs than you need or that you do not consume enough to support your triathlon training.  Either way, adjusting your intake should help you to meet your carb needs and ultimately support your triathlon training and performance.
Take Home Message: Different foods contain varying amounts of carbs, getting to grips with your current carb intake and making appropriate adjustments to the amount and ‘quality’ you consume, will help you to meet your energy needs whilst fuelling your sport and supporting your health.

Please note: that I have included a variety of foods within this table to help show their carb content.  Foods such as sugary cereals, chips, white bread and biscuits should be consumed in moderation – think ‘quality’ unrefined, whole foods.

Carb guide table

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

50g exhange Carb guide

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Fat-exercise

Eat less, move more! Is it really that easy?

Posted by | Fat loss, Food for thought, Uncategorized | 2 Comments
Throwing comments around, about other peoples appearance, (specifically their weight) seems to be commonplace in today’s society. Typically, I’ll hear somebody (of a healthy weight) say something like “how can ‘they’ let themselves get like that!”, “‘they’ must eat junk food every day” or “why don’t ‘they’ just join the gym and exercise more!”. The advice to ‘eat less, move more’ may well be overly simplistic, but in essence, it’s what leads to the desired weight loss and target body shape. While this simplistic slogan and approach is aimed at the overweight/obese population, it’s also given the ‘Judgemental Judy”s among us, a superiority complex!  THEY find it so easy to be a healthy weight,to meet their health and fitness goals, so why can’t everybody else do the same.. Hmmm?
Well, here to explain some of the considerations and complexities associated with weight loss is guest blogger; Perryn Carroll.  She is a Specialist Obesity Dietitian based in London, an ex-colleague of mine and a dear friend.  As you can imagine, her role can at times, be extremely challenging.  She has kindly written this blog, to explain why it’s not as easy as ‘eat less, move more’ for many of her overweight/obese patients.
Thank you Perryn x. 
 
 

Don’t be patronising. Weight loss is hard and it takes a lot of physical and emotional effort. In a society that is booming in the waist and media coverage around weight loss, a perception has developed that it is down to personal control (that is, one who is overweight/ obese has no control or is ‘lazy’).  A large review published in Obesity (a research journal) in 2012 highlighted the extent of weight stigmatisation, which appears in the work place, media and sadly, in health care.

Recent statistics have reported that 1 in 4 of us is classed as obese in the UK. Putting this into context, 1 in 4 of your family or friends may be stereotyped by others as being lazy, lacking discipline, sloppy and unattractive.

Why do some people have better control over their weight whilst others struggle?

If you have a good eye for mazes and puzzles have a look at the ‘Shift Obesity Influence Diagram’ below, which highlights the complexity of barriers to weight loss which include:

  • Biological (genes)
  • Social influence
  • Finances
  • Medical health and associated treatments (e.g. medications which may stimulate appetite)
  • Emotional health
  • Environment (associated to physical activity and food availability) and
  • Food consumption.
Obesity System Influence Diagram

Obesity System Influence Diagram
Source: www.shiftn.com

 

Needless to say, it’s a bit patronising to say ‘eat less, move more’.   As an obesity Dietitian, the above influences are always in the back of mind when I first meet a client. Why? Unless the people I see have lived under a rock for the last 50 years, they know the key nutritional messages to benefit their weight, and have been trying to implement them.

eat less exercise more

 

Weight loss client journey considerations

  • ‘Don’t judge a book by its cover’. This best sums up supporting anyone with weight loss. In my career, I have yet to witness a stereotypical weight loss client. Come to think of it, if there was a common weight loser, would there be an obesity epidemic?
  • Exercise does not always create weight loss. If you’re doing high volumes of exercise and weight is not shifting, then energy intake may be compromising efforts.
  • No food is a silver bullet. Unfortunately research has yet to uncover a food that creates lengthy increases in basal metabolic rates (fat burning). For weight management, consider food portion sizes.
  • The answers are not obvious. In regards to diet, people always look for the obvious and provide advice around this. e.g. reduce fats and sugars. If it were obvious, clients would not be seeing a professional, as a simple Google search would have answered all their questions.

What are the diet considerations for overweight/ obese:

Everyone is different and everyone has his or her barriers to weight loss. From a diet perspective, I might support clients with:

  • Re-education of diet advice for weight loss and discuss the research
  • Learning what is hunger (when to eat)
  • Learning what is fullness (when to stop eating)
  • Learning what is not hunger (triggered eating as response to environment, emotion, thoughts)
  • Tailoring diet advice into their busy lifestyle (e.g. If they are time limited at breakfast time, they’re not going to sit down for cereal and milk. They need something convenient and enjoyable so they don’t skip).
  • Cooking ability (if they don’t know how to cook their favourite meal, it makes sense they will go out and be at the mercy of chefs and takeaway cooks rich meals)
  • Shopping (how to read a label, what is high fat or sugar, what is too big or too small)

The above are a drop in the ocean in what I do in sessions and direction of support differs amongst client. In other words, everyone is different, and everyone has his or her challenges.  Weight loss is hard and if you have a good understanding of your client’s personal barriers and struggles you will both make a great team for weight loss.

What do you think is the hardest barrier to weight loss? What do you think more people need support with when they are planning to lose weight?
Perryn Dietitian
Perryn Carroll is a weight-loss dietitian who actively contributes and comments on obesity management issues.  A self-confessed diet geek, Perryn writes for her website, Diet Duchess. She also regularly guest blogs and is a media spokesperson for the British Dietetic Association.  If she’s not tackling weight-loss issues, she’s tracking down the world’s best coffee.

Marathon

5 (Must Do) Tips to Prepare for the London Marathon

Posted by | Fitness, Sport Nutrition | 3 Comments


vmlm-logo-base

 

With the 34th Virgin Money London Marathon kicking off this Sunday (13th April 2014), there is an incredible buzz in the capital! Over 36,000 runners have signed up to take on this amazing challenge; having put in the miles week in, week out, the days ahead is their time to relax and recover. However, if you are running the Marathon or know somebody that is, there are some important considerations to make to fully prepare for the 26.2 miles this Sunday morning.

Here are my top 5 things to tick off the ‘to do list’….

1. Get your Head Down

With just 6 days to go, you may have scaled down your training hours, this combined with a common case of pre-race nerves; has started to impact your usual (habitual) nights sleep. Poor sleep has been shown to alter ‘perceived effort’ during endurance exercise, which means if you’re not able to get your usual zzzz’s in the week leading up to the Marathon; the race may feel (even) harder to run than normal! Of course, I would recommend the usual sleep enhancing rituals before bed; turn off electronics (at least 2 hours) before, optimise room temperature and take time to relax.
TIP: Adjust your normal bedtime hours early this week, so that you are going to bed at the same time you plan to on Saturday evening, allowing a full nights sleep, prior to, an earlier than normal start on Sunday. Adjusting bedtime hours now will reset your body clock, increasing the likelihood of a much needed deep sleep before the race.

2. Stay well Hydrated

Dehydration is cumulative, which means if you start the week dehydrated and fail to drink enough to adequately hydrate; you may end up starting the race in a performance compromising state. It’s therefore, important to ensure you drink well all week. The easiest way to do this is to drink regularly throughout the day, particularly with meals (the natural salts within your food, further enhance hydration). You don’t need to go crazy on the fluids, just enough to ensure that you are peeing regularly and that your urine is a pale straw colour.
TIP: With that said you might want to stop drinking larger volumes the closer you get to bedtime, as needing the loo during the night is certain to scupper your perfectly implemented sleep prep!

2. To Load or not to Load

The carb loading strategy has changed considerably over the years, with research suggesting a less aggressive, non-depleting and more realistic approach is sufficient to saturate muscle glycogen stores (the energy we store in our muscles from carbs). With the aim of going from 5-7g carbs per kg of body weight per day to 8-10g, two-three days before the Marathon. Your plan should look a little like this….

Monday – Training day -eat and drink normally (i.e. High fibre carb based meals and snacks, with lean protein and lots of veg’)
Tuesday – Same as Monday – with slight taper in training
Wednesday – Same as Monday – with slight taper in training
Thursday – Rest day – Start to adjust the proportions of protein (meat/fish) and carbs (pasta, rice, potato) at meals, so that you are slightly increasing your carb serving whilst at the same time decreasing your protein serving (maintain a large serving of veg’ as usual)
Friday – Light training day – Repeat Thursday’s serving sizes.
Saturday – Rest day – Repeat Thursday’s serving sizes.
Sunday – The Marathon-  Large carb based breakfast about 3-4 hours prior.

The aim here is to eat more calories from carbohydrate not more total calories! This is why I recommend reducing serving sizes from protein such as meat and fish to counteract the extra calories from bigger servings of carbs. Eating regular meals and snacks based on wholegrain carbs (sweet/old/new potato, brown pasta, basmati rice, cous cous, wholegrain bread, oats and muesli) are perfect!
TIP: If you are struggling with your appetite, then you can always add honey and dried fruit to your cereal and yoghurts or drink extra carbs by replacing some of your daily fluid intake with low fat milk and/or fresh fruit juice.

3. Bland isn’t boring, it’s reassuring!

The last thing you need on race day is a dodgy tum! Stick to foods you know, like and tolerate. Friday and Saturday are not the best days to try the new local Indian restaurant and while the local Italian might offer a reliable serving of pasta to help satisfy your 8-10g.kg.bw of carbs, steer clear of chilies and spice. In fact, I would highly recommend cooking at home where you can rest comfortably in the knowledge that you are eating a well planned meal with all the ingredients you need, minus the ones you don’t.
Tip: If you are susceptible to runners tum (diarrhoea and cramping) before and during your event, swap your wholegrain carbs sources with white refined options from the Friday. Reducing the fibre in your diet could help to ‘slow things down’ a little and reduce the symptoms you commonly experience.

5. Plan Race Day Nutrition

You’ve done all you can to ensure you are ready; you’ve slept well, maintained hydration, you’ve saturated your glycogen stores and avoided foods that may cause you tummy upset. Don’t fall at the last hurdle; plan your race day nutrition! Plan to: -

  • Consume your breakfast 3-4 hours prior to the race (~6am), it should provide you between 1-4g.kg.bw of carbohydrates, either wholegrain or refined options (depending on your usual gut symptoms).
  • Carbs in Pictures, 160g breakfast (2g.kg.bw) for an 80 kg man, might look a little like but like this (all of it)….
55g Oats, 150mls SS milk, 1 tbsp of raisins & 1 tbsp of honey

55g Oats, 150mls SS milk, 1 tbsp of raisins & 1 tbsp of honey

 

2 x thick slices of toast with strawberry jam

2 x thick slices of toast with strawberry jam

200 mls Fresh Orange Juice

200 mls Fresh Orange Juice

Check the scheduled Marathon fluid and fuel stops (pages 16-17 of your Final Race Instructions), cross-reference this with your planned fluid intake (adjustable depending on the weather) as well as your carb intake throughout. The race organisers are offering Lucozade Sport drinks and gels throughout. If you plan to use another brand of products (preferably a range you have used during training), then think bout how you’ll carry them and when you will take them. Ideally, you will have measured your fluid needs and practiced your fuelling strategy within training, however if you haven’t the general recommendations are as follows;

  • Aim to drink ~ 4-800 mls of fluid/hour (gradually) during the race, most of your drinks should contain electrolytes (sodium), to replace those lost in sweat.  Check your sports drink contains sodium (ideally > 0.5 g/litre).
  • Aim to consume 30-90g of glucose/fructose containing drinks or gels gradually, every hour, after the first hour.

Tip: Do not try anything new on race day! If you haven’t tried out any particular sports nutrition drinks or gels, try them now. It won’t be the same as race day (as you won’t have trialled them during a long training session) but at least you’ll know you like it!

As with all big sporting events, its vital that the final days are well planned.  The Virgin Money London Marathon is no exception and with many participants running 26,2 miles for the first time, the smallest of details could have the biggest impact on their performance. After months of blood, sweat and tears, these extra considerations should if nothing else help runners to feel prepared, in control and ready to smash it on the day!

I’ll be cheering you all on from the busy, spectator lined streets of London! I’d love to hear how you are getting on, with your marathon planning in the comments section below?

 

 

 


References

Burke, L. Nutrition strategies for the marathon : fuel for training and racing. Sports medicine (Auckland, N.Z.) 37, 344–7 (2007).

Burke, L., Hawley, J., Wong, S. & Jeukendrup, A. Carbohydrates for training and competition. Journal of sports sciences 29 Suppl 1, S17–27 (2011).

Noakes, T. Fluid replacement during marathon running. Clinical journal of sport medicine : official journal of the Canadian Academy of Sport Medicine 13, 309–18 (2003).

Oliver, S., Costa, R., Laing, S., Bilzon, J. & Walsh, N. One night of sleep deprivation decreases treadmill endurance performance. European journal of applied physiology 107, 155–61 (2009).

Stellingwerff, T. Case study: nutrition and training periodization in three elite marathon runners. International journal of sport nutrition and exercise metabolism 22, 392–400 (2012).

Website home page

Finally, we have a website!

Posted by | Food for thought, Uncategorized | No Comments

Hi and welcome to The Diet Consultant!

I wanted to put this short post up by way of an introduction.  If you haven’t stumbled across the About us  page yet then, my name is Sharmain, I’m a Registered Dietitian with a clinical, sport performance and commercial background.  However, I’ve recently stepped into the big bad world of business and this is it, my new full time occupation, my baby, my passion…..The Diet Consultant.com.  Its always been a dream to have my own nutrition company.  I now have the flexibility to see clients more regularly and for longer, in a way that suits them and their lifestyle.  I wanted to provide a service that allowed me to give the time and resource needed to help clients to get results, plus running this business means I get to work with a variety of people with a range of goals….you won’t believe how much this excites me!!

Now a little more about me, as I said I’m a Dietitian.  I’ve completed the years of education and training required to be registered as such, and yes of course this knowledge and training helps me to advise clients about their diet and lifestyle but it also helps me to make healthier choices too.  However just to clarify, I am human – I do enjoy the junk and sweets as well.  Many of my clients ask me “are you really strict with your diet?” you start to think that everyone else thinks that all we eat is salad, and that we exercise for hours everyday.  This just isn’t true!  I love the odd glass of vino and if I had to choose, my ‘last supper’ would probably be fish and chips.

Feed me!

Feed me!

And while I’m training to get into Triathlons, if the truth be known….its a real push, but once I’m there I love it!  Its a great feeling to play well at (or even win) a game of netball on a Monday night, to complete a duathlon that you’ve been training for, for weeks or even months.  Setting mini fitness and health goals work for me as it does others.  My point is that even though I’m a health professional, I’m still just like you!  This helps me to be empathetic in my role, I understand the fight against the treacle temptations and the peaks and troughs in motivation.  This understanding will help me to provide you tips and advice whether its here on the blog, or via nutrition consultations.

Me...trying to practice what I preach

Me…trying to practice what I preach

 

I personally believe in taking a flexible approach to nutrition and exercise (this is what works for me) and this is what I advise my clients.  There is no point is starting a plan that can’t be sustained, if healthier changes take longer to incorporate then so be it, especially if it means the change becomes permanent.

Anyway, about the website.  Its only taken us 4 months to get the site up (sarcastic wry smile) but I’m really happy with the outcome.  A big thank you goes to Joe from Joe Ray Smith Designs, he’s worked long and hard on this project and also had to put up with me constantly chopping and changing things around….the patience of a saint!

While I’m pleased we have the site up and running,  its still in its infancy and so would love to get some feedback from our visitors.  I’m told that when starting a new business you should ask for criticism no matter how harsh it may seem, this way I can quickly fix the flaws and iron out the creases that I myself, might not see (being so close to the project and all).  So, with that in mind lets hear it; what do you like about the website and more importantly what don’t you like?

This blogging malarkey is a new hobby for me as well, so bear with me I hope to get some interesting, practical and useful articles on here very soon!  In fact it would be really helpful to find out what kind of topics you would like me to cover?

While I’m excited about the flexibility thats comes with having my own business, most of all I am looking forward to helping my clients to reach their full potential, to help them to feel great and in control of their health – these are the rewards and the reason I do, what I do!

Sharmain

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