The Salubrious Spoon

The Salubrious Spoon If you want to optimise a plant-based diet for long-term weight loss you've come to the right place. I don't 'make' people vegan, I help them eat more plants.

Before I became fully qualified as a coach, I worked long hours in the hospitality industry, eating whatever I had time to lay my hands on before rushing back to work. On my days off, although I loved to cook, most of the time I was either too tired or busy catching up with life. I found it incredibly challenging to make healthy eating and regular exercise part of my busy routine. Around 7 years a

go, during this phase of my life, I went plant-based. At the time, I chose the PB diet mostly for compassionate reasons, knowing little about the health or environmental benefits it could provide. My love for animals has been with me since I was a child and I simply didn't want to eat them any longer. Although I never looked back and still don't eat meat, I openly admit I made many mistakes. In the beginning, I didn't eat enough, nor did I eat the right things, and I ended up consuming a relatively unbalanced & unhealthy (albeit plant-based) diet. Since then, I've studied and qualified as a PN Coach and have made it my purpose to learn as much about plant-based nutrition as possible so that I can help other people make positive changes to their diets. My philosophy is simple; eat mostly whole foods, predominantly plants, most of the time and most of all, enjoy your food. Why? Because the evidence supporting the health benefits of eating a diet based on whole food plants is conclusive. My habit-based coaching strategy and scientifically sound nutrition advice are tried and tested and get long-term results. Remember, one of the most important decisions you make in life is which foods you choose to eat on a daily basis, not the foods you eat occasionally. Make sure those choices are good ones.

When things are going against you it can be really difficult to keep going.😢Feelings of 'what's the point?' and 'its no ...
28/03/2023

When things are going against you it can be really difficult to keep going.😢

Feelings of 'what's the point?' and 'its no use anyway!' often encroach on our positive mindset.

When life throws everything it has at you we often just want to give up.

Here are 4 points to keep you on track when life gets in the way.

1. Stick to the plan - if you have a plan, follow it. It doesn't have to be executed perfectly but sticking to it will keep you from being stagnant.

2. Be patient - results don't happen overnight and recognising this and focussing on your progress will help you focus on the positives.

3. Schedule self care - looking after yourself is often the first thing to go when life happens. Make sure you're actively setting time aside for you to promote your physical & mental well-being.

4. Introduce flexibility - when the pressure is piled high on you the best thing to do is be more flexible with your goals. Working on your health & fitness is not supposed to add more stress to your life. Be flexible with your approach and don't place stringent rules which add more pressure.

Life is challenging sometimes.

That's normal.

Stick at it, it will get better.💪

Setting big goals is all fine and dandy but they aren't achieved in a day.You'll come up against some obstacles along th...
24/03/2023

Setting big goals is all fine and dandy but they aren't achieved in a day.

You'll come up against some obstacles along the way.

You'll also have many small victories.

Take each day as it comes and do your best to stick to the plan.

Celebrate every achievement, no matter how small.

Your success is defined by consistency and effort, not by that one snack you ate or that 'perfect' day of nutrition.

When your diet starts interrupting your happiness, you need to change it, regardless of how healthy it may be.Making cha...
22/03/2023

When your diet starts interrupting your happiness, you need to change it, regardless of how healthy it may be.

Making changes to your diet should improve all aspects of your life, not just your physical health.

When it comes to weight loss we often think of a number we'd like to lose and make that our primary focus. ⚖️Although kn...
21/03/2023

When it comes to weight loss we often think of a number we'd like to lose and make that our primary focus. ⚖️

Although knowing where we want to be is great, the 'chosen number' shouldn't take centre stage on our weight loss journey.

It's not just about a number on a scale but the process of getting there.

Look to increase your movement, improve your diet and promote your mental & physical well-being at all times.  
There will be days when the scale doesn't budge or even starts creeping back up!

When this happens, if you're fixated on a number, this can affect you in a very negative way.😔

Even when things aren't going to plan, knowing that you're doing everything you can to improve your health will help you see the bigger picture.

Make improving your well-being the number one priority and let the weight loss be a side effect. 💯

When I speak to most people, they think coaches are cut from an entirely different cloth than they are.They think...✔️ ...
15/03/2023

When I speak to most people, they think coaches are cut from an entirely different cloth than they are.

They think...

✔️ I go to bed with my running shoes on
✔️ I dream about kale smoothies
✔️ Exercising is easy for me
✔️ I have more time than they do

And who could blame them?

60 seconds scrolling Instagram will show you an array of 'perfect' coaches doing everything right all of the time.

The reality is quite different.

We don't get everything right...in fact, great coaches have made tonnes of mistakes to get to where they are now.

The only difference is they've implemented an effective strategy which is sustainable and figured out what works for them and what doesn't.

It comes with experience.

Experience comes from trying.

Trying is the first step to success.

Sugar is bad for you, right?Well, that depends on the type of sugar and most importantly, how it's packaged.Fruit is pac...
14/03/2023

Sugar is bad for you, right?

Well, that depends on the type of sugar and most importantly, how it's packaged.

Fruit is packed with fructose, a type of sugar which gives the fruit its sweet flavour.

When isolated, the consumption of fructose is associated with higher energy intake and increased body weight. Essentially, fructose alone can make you gain weight.

But when it's consumed in its original packaging, fruit, the correlation disappears and is actually reversed.

Fruit is low in calories, high in nutrients and full of dietary fibre. Eating fruit as a snack in place of a high-calorie alternative will actually help you LOSE weight, not gain it.

The sugar in fruit might even help you to curb some cravings for less healthy options making them a handy substitute if you're attempting to lose weight.

There's never a perfect moment to get started.And, once you do, I can absolutely guarantee life will throw challenges at...
07/03/2023

There's never a perfect moment to get started.

And, once you do, I can absolutely guarantee life will throw challenges at you.

But when a crisis occurs, that's precisely when you need to keep your self-care routine going.

You won't feel like it.

You might not even enjoy it.

But when you're at your lowest, nourishing your body with healthy foods and exercising will help you get back to being your strongest.

It's the days that you still show up, even though you don't want to, that build resilience, confidence in yourself and an ability to overcome.

Once you've decided what your health goal is, spend some time formulating a strategy on how your going to achieve it.Day...
06/03/2023

Once you've decided what your health goal is, spend some time formulating a strategy on how your going to achieve it.

Day after day, week after week, execute that plan as best as you can.

Your definition of success is counting on it.

Just saying...
01/03/2023

Just saying...

Drawing a picture of your dream house is easy, building it is an entirely different story!Your goals are no different.Th...
28/02/2023

Drawing a picture of your dream house is easy, building it is an entirely different story!

Your goals are no different.

The truth is, when you're searching for ways to start your health journey, they all begin the same way.

Set some SMART goals. (smart,measurable, achievable, realistic, timed)

That's all fine and dandy but what do you do then? 🤷🏻‍♂️

Before I started coaching I would perform this task regularly without ever really getting anywhere.

I'd scribble my goals down and set off trying to achieve them. ✍️

However, somewhere down the line, I would come up against an obstacle and immediately the progress would stop.

Some time later, I'd find myself scribbling the same words on a different piece of paper and starting all over again.

I couldn't work out what I was doing wrong.

My motivation was high and I even put in a tonne of effort but this didn't seem to matter.

I was missing the foundations. 🏚️

Starting a goal is exciting and is often accompanied by feelings of joy and hope.

But when these feelings vanish it gets a whole lot harder to keep going. 😢

That's why you'll want to start changing the environment around you straight away.

Stop focussing on the end result and start concentrating on the little things that will get you there.

Like a house, placing the little bricks in place is what eventually makes the house complete.🏡

I spent too many years trying to choose the wallpaper before I had any walls to put it on.

Don't make the same mistake as me!

Progress doesn't stem from 'perfecting' your nutrition or following the 'best' exercise program. 🤦It comes from being co...
20/02/2023

Progress doesn't stem from 'perfecting' your nutrition or following the 'best' exercise program. 🤦

It comes from being consistent with the choices you make most of the time.

Stop trying to make your health regime flawless and start focussing in on what you can do to make it better. 👌

Better than it was yesterday, better than it was last week, better than it was a year ago.

That's true progress!

You'll have much better results when you focus on the journey rather than the result.

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