How to Create Healthy Habits to Support Your Weight Loss Goals. Podcast Episode
People who lead a healthy life is not because they are more disciplined. It is because they have set their lives up to do healthy habits.
Step 1: Be aware of your habits
Write down all your habits and evaluate which ones you want to keep and which ones to change.
Step 2: Start working on what you want to change
Step 3: Do it
The thing about habits is we do them without thinking. But there is a transition time. If you want to change a bad habit, do it one habit at a time.
Author Bio
Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.
21 Autumn Vegetables to help Weight Loss
My husband once had the idea of opening a fruit and vegetable shop called “Little Packets Of Goodness”. Sadly the idea never came to fruition but I love the name! (Excuse the pun!)
Despite all the confusing, controversial nutritional advice out there, there is one thing that (pretty much) everyone agrees on. Vegetables are good for us!
Vegetables Contain Fibre That is Good for Us
They are packed with fibre that does more than just keep us regular. A recent “meta analysis” study from New Zealand stated that eating more than 30g of fibre a day reduces “all cause mortality”. (Dying from anything.)
For more details of the study, check out Dr Orlena’s Fit and Fabulous podcast, “How to Eat 30g of Fibre a Day.”
Vegetables are packed with vitamins and antioxidants. Colourful vegetables have antioxidants called “phytonutritients”. (Hence why people talk about “eating a rainbow”.)
Vegetables are also the mainstay of...
Mindset is the Key to Weight Loss Episode 41
Author Bio
Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.
Baked Butternut Squash With Sage
My motto in life is “lots of vegetables!”. Vegetables are the cornerstone of the Mediterranean Style Diet. I want lots of vegetables but I also want quick and easy.
Podcast: The Health Benefits of the Med Style Diet
This recipe is super easy!
Butternut Squash is Versatile
You can use butternut as a side dish, as a main feature for lunch. Or as a stepping stone to another meal. (E.g. turn it into an easy soup or in a risotto.) Having cooked vegetables to hand is always super useful when you want to create a quick meal.
Ingredients of Baked Butternut Squash with Sage
- One butternut squash sliced
- Sage
- Extra virgin Olive Oil
I always cook with extra virgin olive oil after chatting to Professor Miguel Angel Martinez who told me all about the health benefits of olive oil.
Podcast: Health Benefits of Olive Oil.
How to Make Baked Butternut Squash with Sage
- Put butternut squash in a baking tray.
- Splurge on olive oil.
- Sprinkle on sage.
- Throw into a medium oven for 30-45...
Weight Loss and Understanding Metabolism Podcast Episode 39
Weight Loss and Metabolism Part 1
Weight Loss and Metabolism Part 2
Keep in Contact with Dr Stephanie Fein
You can check out her site and do her "what maintenance type are you" quiz here. https://www.stephaniefeinmd.com/
Author Bio
Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.
How to Plan Your Week to Help Your Weight Loss Goals
Author Bio
Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.
Bespoke Retreat with Dr Orlena, Coast Brava
A retreat is a fantastic way to combine relaxation, fun and a purpose. I offer personal retreats in my stunning home town of Palafrugell on the Costa Brava in Spain.
You can enjoy the magnificent surroundings whilst we work together on your personal goal.
What is a Retreat?
A holiday with purpose!
Think of having your own personal guide to help you.
Before the retreat, we decide on your goal. (For example, starting your weight loss journey, creating your ideal life.)
Together we decide what activities you want to do. (Examples of activities: coastal walking, sea swimming, kayaking, relaxing, yoga, tai chi, cycling.)
I create your ideal retreat that combines coaching, learning and your activities.
Here’s an example.
Alexis’s 2 Day Retreat
Alexis is a client who has been working with me for several months. She started out wanting to lose weight. Once she had achieved her first weight goal, she wanted to create her ideal life.
You can hear more about her story...
Baked Red Cabbage with Blackberries Recipe
Red cabbage reminds me of Christmas. My mum always makes red cabbage with blackcurrant fruit syrup. I’ve adapted her recipe to make it healthier and easier. And to take advantage of the seasonal blackberries we’ve picked.
Health Benefits of Red Cabbage
I love the saying “all vegetables are superfoods”. Red cabbage is no exception. It’s full of fibre to help your microbiome and keep you regular. It’s also packed full of antioxidants and “phytonutrients” (the colourful nutrients that we take advantage of when we “eat a rainbow”.)
Health Benefits of Blackberries
Berries are one of the most healthy fruits as they’re high in fibre and low in sugar. And delicious!
You get bonus plant saving points for picking them from the hedgerow.
Looking For More Easy Recipes?
Come and get your free month's trial to My Kitchen Miracles.
Find out more here.
Related: How to Eat 30g of Fibre A Day
Ingredients of Red Cabbage with...
Everything You Need to Know About Polycystic Ovarian Syndrome
Connect with Jamie the PCOS Coach
You can find Jamie at thepcoscoach.com
Author Bio
Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.
Letting Go Of Anger Part 2 Podcast Episode 36
Everyone experiences anger time to time. What's going on when we feel anger and how can we stop it from taking over our actions and doing things we later regret?
In this episode, you will learn:
- How to let go of anger?
- What causes anger?
- What are primitive emotions?
- How the brain works with anger
- What's underneath your anger?
- Different emotional responses
- Ways and techniques to control anger
Transcript Of Letting Go Of Anger Part 2
Good morning, lovely people. Welcome to another episode of Fit and Fabulous with me, Dr Orlena Kerek.
Today, we are talking about letting go of anger. Letting go of anger was the top podcast. One that you all love that I did way, way, way back.
The Funny But Meaningful Story Of My Wetsuit
Today I have decided to do letting go of anger too.
Before we start thinking about anger. I want to tell you a little story about my wetsuit. Why do you want to know about my wetsuit? You do want to know about my wetsuit. I promise you.
I live in...
