Life’s little stresses

We hear the word stress more than ever now. Stress has became part of everyday life.

Just recently our director has been juggling a few things between work and family life, we wondered how she was coping and not turning to a bottle of wine and chocolate, which we would have been happy to support her with, you understand.  Always smiling but occasionally  you could see the sadness in her eyes or perhaps the helplessness she feels until she processes it.

First, it is important to remember that stress is a state of mind and can have a positive and negative impact on our lives. We have a choice, we may not like the choice but a choice we have! As the saying goes if you want better choices make them happen.

Self-Awareness, Perception, Solutions, Talking are the key steps that have helped her.

When the impact of stress comes a knocking on your workplace door saying hello I’m here, we sometimes still do not hear it. Often others have seen the signs before we do ourselves and working in this field of health, we often wonder how far stress has to take grip before action is taken.  Any action is taken.

So with Paula, when she heard herself thinking “how much more can I take?” or the phone buzzing with another message leaving her feeling sad or the other feelings and physical signs she noticed it was time to take action.  “The earlier you notice the quicker you can do something to change it. You have a choice.” From every day little stresses to the big, constant, swallow you up and consume you stresses. Take notice and take action or not. Please no judgement.   Taking “no action” and being aware that you have chosen to take no action is a positive action.

Realisation that the events around her were not happening to her, they were happening to her much loved family and her love for them didn’t change only strengthened as they deal with life’s little or big stresses. As for her work challenges, this only motivates her more, energises her so why stress?

Still for Paula awareness and perception only got her so far, still distracted she decided to write down her action plan.  It didn’t matter that it took 5 minutes, 1 day, a week or keep going back to it. Putting time aside was already helping to manage the stress she was feeling. Her plan had several actions from Sophrology exercises, meeting friends to reducing some professional duties for a short time and fresh flowers in the office.

The final step was talking (perhaps the hardest), now anyone who knows Paula knows that she can talk and with our line of work people talk to us about everything, which we do love listening to people’s stories and helping them find solutions but who do we talk to. Who does Paula talk to? Even Paula admitted that she didn’t want to burden us, her friends, her family.  When our fears start to take hold, our doubts start to chip away at our confidence.  The answer is anyone, the answer is everyone! any which way you can. Start with one person and keep talking until you feel better.

A close friend once said to her “you more then anyone knows the harm bottling up and not talking causes”.

Now time has moved on as it always does, the world still goes round and Paula is grateful for the experience and is willing to share it. She knows her family will get better and still a journey to go but for now…..she feels stronger and more confident leading her to greater happiness, healthier and living a fulfilled life.

#Thriving #LivedExperiences

PD Nut does London Marathon in aid of Action Against Hunger!

After the disappointment of “Getting Ironed”.  I set to on securing a charity place and what better charity to run for than Action Against Hunger.  As the excitement begins to simmer gentle the work starts to raise £2000 for this cause.  The training, the food I need to keep going and the fundraising are just a few things to think about but other aspects what colour will I dye my hair when I achieve my fundraising target and what flavour jelly babies do I prefer are other equally interesting questions.So in order to keep me and other fellow marathon runners motivated I decided to keep a blog of the highs and lows of getting ready for a challenge of mine that was not a question of could I do it but when would I do it.

So as the training has commenced so has my blog, all that is left to start is the fundraising. I will leave you for today with the excitement of good things to come as success is all around.  Well done on all those securing a place and Good Luck. Nov14

This time in 12 weeks I would have completed my first marathon and The Virgin London Marathon at that.  As I reflect on my training to date.  It is going well.  I’m at 14 miles taking it up to 16 miles this week.  With some difficult runs and I can’t stop now or I will not get going again I remember what I have learnt so far.  Training and planning is essential.  One lonely long run wet right through to my knicker elastic (as my mum would say) a stranger tells me as I ran past “you must be crazy” I laughed happily and said yes I am! So with training plan completing my attention turns to the tapering plans as the marathon draws closer.

With training plans in place I have been experimenting with my diet.  As a dietitian I have the information at my fingertips.  I am working with carbohydrates, whole-grains and timings to ensure I can run.  I am a porridge girl and I need to eat at least an hour before I run but the hunger I have after my long run sees me turning to cake, scones or crackers & hummus.  A welcome reward.

As I continue to train and eat cake (a tasty spelt mixed fruit cake) I wish anyone working towards a challenge to keep going.  The good experiences outweighs always. Feb 15.

Have you TAKEN a moment?

In our busy lives how often do we take a moment to look after our mind? Below are 5 tips that will help your mind stay healthy. You can practice a tip each day or put all 5 in place every day.
It’s called TAKEN 
  1. Take a break: close your eyes and focus on your breathing. Stay here for a few moments, pause for but a moment, now open your eyes and carry on with your day. How many 3 minutes break did you have today?
  2. Acknowledge the positives: Focus on the good things in your day, no matter how small. Write them down if it helps. We can only thinnature-fashion-person-woman-largek about one thing at a time why not make it a positive thought. How many positive thoughts have you had today?
  3. Keep it real: notice your thoughts for what they are, just thoughts not your reality! Positive thought will have a positive effect. How many reality checks have you completed today?
  4. Enjoy yourself: Think about your wants and needs today. Just for today do something for yourself. Be kind to you even for 10mins.What will you do for yourself?
  5. Nip it in the bud: If you find yourself battling with your thoughts, go for a walk, catch up with friends, listen to your favourite music or practice one of the five for the mind. Give your mind the chance to go to your favourite place. Where’s your favourite place? #fiveforthemind

7 Successful Tips for Weight Loss

Healthy Eating – Seven Successful Steps

There are many ways to lose weight and chances are you’ve tried many different diets throughout your lifetime. ‘Diets’ can often produce great short-term results, but all too often we revert back to old, unhealthy eating habits and slowly but surely gain back the lbs lost (and sometimes finding new ones along the way).
Working with a Registered Dietitian is one way to better arm yourself to achieve weight loss for good, and as we approach Summer with hopes and dreams of losing weight PD Nutrition can help you on your way.

As a registered dietitian we can work with you to:

  • ensure your approach to losing weight is nutritionally adequate
  • set actions that you can achievebelly-body-calories-diet-42069-medium.jpeg
  • provide a menu of choices that will help you lose weight and are evidence based
  • offer 1:1 support and appointments, groups and other options to help you achieve your goal

Freelance Dietitians, like myself, or your local NHS service will be able to support you.

At PD Nutrition & Holistic Services Ltd we have various payment options that we would be happy to talk to you about.

Seven Steps for Successful Healthy Eating & Weight Loss
  • Have a regular eating plan – always eat a breakfast, eat 3 meals and do not go long time without a healthy snack plan. One way to make this happen is to plan your meals and snacks.
  • Eat plenty of fruit, vegetables & salad – have these at every breakfast, meals and snacks filling up on these type of foods will keep you full. One way to make this happen is put these foods on your plate first. Making sure half your plate is covered with vegetables, salad and fruit.
  • Eat the foods you enjoy – Eating foods that you enjoy will ensure that the other changes will be easier and more sustainable. One way to achieve this is to taste your favourite foods and not feel guilty nor deprived. By tasting your food and enjoying your food will lead to eating less.
  • Portion sizes are key – Learning about portion sizes is a much about balance as ensuring all food groups are in your meal plan. One way to achieve this is use a smaller plate or practice the 5 minute rule.
  • Do not go food shopping hungry – Changing our shopping behaviour or habits will ensure we eat differently. One way to achieve this is to go food shopping after you have eaten and use a shopping list.
  • Exercise & Keep moving daily – Exercise is a way to combat stress, help you feel good about yourself (admittedly sometimes when you are not actually doing it), meet new friends, more resilient to life’s up and down and help your body shape and lose weight. Remember to build up slowly and keep going. It takes practice.
  • Banish perfectionist views – Think about the positives that are already exist. You are perfect the way you are but you want to improve a little bit that is ok as well.
For a more practical tips or a personalised individual plan why not get in touch with Paula Day on 07474 727214 or drop me an email at

6 things you need to know about the Eatwell Guide

Having a balanced diet is at the core of good health, and PD Nutrition services are able to offer assessment and advice to ensure you stay on track and get the most from your food.

The Eatwell Guide was published in March 2016  and is used to define government recommendations on eating healthily and achieving a balanced diet.

We’ve put together 6 key tips to help you plan your meals and make eating well that little bit easier:

  • Fruit and vegetables should make up over 1/3 of our diet each day. Starchy food should make up just over 1/3 of the food we eat. Beans, pulses, fish, eggs, meat and other protein and small amounts of unsaturated fats make up the rest of your diet

  • The number of portions of fruit and vegetables we should aim to eat each day
  • Aim for two portions of fish (including oily fish) a week]

  • On average, women should have around 2,000 calories a day and men should have around 2,500 calories a day
  • Drink plenty of fluids – the government recommends 6-8 cups/glasses a day
  • Eat foods high in fat, salt and sugar less often and in small amounts

If you need support to ‘eat well’ contact our dietician for a FREE consultation to see how we can help.