Nutritous Nutrition

Having been introduced to Tracy in her last guest post, this time Tracy is sharing with us some nutrition tips.  Like last month Tracy has also given us another delicious 600 calorie meal idea too.

Tracy after her weight loss.

Tracy from Nutritous

My protocol isn’t about eliminating any food groups.

I follow the principal of keeping our insulin / blood sugar stable.

Which means we really have to keep an eye open for hidden sugars.

If something has been manufactured, you can guess it’s going to contain a huge amount of hidden sugar.

Problem being, we eat these products & feel great for like 30-60 minutes as our insulin has been raised, & then wallop it’s plummeted & guess what this immediately makes us hungry for more of the sweet stuff. This over time causes us weight gain as those Unburnt sugars find their way into our fat stores.

So for optimum health, it’s best to eat good quality protein with good fats & vegetables during the day, adding carbohydrates to our evening meal. This will ensure we burn our own body fat as a fuel source, thus keeping our insulin level stable. Eating within 30-60 minutes upon waking & then every 3-4 hours will stop our insulin dropping too low.

Eating single whole ingredient foods are key for good health, real fresh tasty foods.

Think- protein- chicken, beef, lamb, pork, salmon, eggs Good fats- avocado, olives, butter, coconut oil, olive oil, nuts Eating a rainbow of colours, creates an appetising plate of good nutritious food.

We all love our 600 calorie meals

I’ve a 3 course for you all today



Nutritous on Facebook

Main Meal 272 Calories

Main Meal 272 Calories

Dessert 127.5 Calories

Dessert 127.5 Calories

Snack 128 Calories

Snack 128 Calories

Guest post – All about Nutritous

I met Tracy Gravestock through the Milton Keynes Women in Business meeting, and we hit if off straight away.  Tracy knows her stuff when it comes to good nutrition, and with the Clean 9 program I am often asked for 600 calorie meal ideas.  I’ve asked Tracy to write this guest post about her history and her business, and as a bonus she has a meal idea suitable for days 3 to 9 of the Clean 9 which even includes dessert!

I’m just about still in my forties,as I hit the big 50 later this year.

My past has seen me thin, fat, thin,fatter,& morbidly obese.

Fat as a child ,anorexic at 18 fat at 22,fatter at 25 by the time I was 28 officially classed as morbidly obese.

I officially had a really bad relationship with food, hence the sizes.

My answer was to work with the stuff.

I joined the army at 18……I had to lose 5 stone to get it, I just took the dieting too far & carried on,thinking that bones sticking out was a really good look.

I joined the Army Catering Corp. I served almost 4 years, I loved that time & experience it gave me.

I’ve now been a chef for well over 30 years, currently have my own catering contract supplying breakfast, lunch & afternoon tea & cakes within an office/ manufacturing site.

As the years went by & as I put it “life gets in the way of life” I became morbidly obese –I hit the scales at 22 stone 6lbs at 5ft 7” size 30 as long as it was an elasticated waist.

I can go on and on with the stories of those fat years, but for sure it was lonely & uncomfortable.

When we took on our business, running around a kitchen all day took it out on me, I found waking & that walk down the stairs horrendous. That soon became the wake up call.

Tracy before her weight loss

Tracy age 26

Action needed to be taken: I was yet again going to join a slimming club for the umpteenth time! Whilst there that first night a lady spoke, we chatted, we said we’d meet again the following week- we did- over time we supported each other & kept each other going. She lost 3 ½ stone as I lost 11 stone. I went from Size 30 to size 10 in 3 whole years.

Tracy after her weight loss

Tracy age 45

I’ve kept most of the weight off for the last 10 years although I’m currently a size 14. I feel more comfortable, going down to a size 10 was really a mistake I almost fell back to my teenage years of those bones sticking out. I had to find middle ground to settle my weight & size so I could maintain.

I found an interest in health & fitness, I soon became a gym junkie, I loved weights, heavier the better. I soon learned that my slimming club didn’t like the fact I was drinking protein shakes- they apparently aren’t part of the plan! That night was the last time I attended a class.

As years went by I was always on the look out for a decent nutrition course, I wanted to learn, I wanted to know what to eat, when & why.

I soon found a 12month certification course that ticked my boxes. Very proud to say I was one of a few to have completed & passed the course ( this February 2015)

I started the course to widen my own knowledge, I soon got hungry to share that knowledge & try to help other people.

I set up Nutritous my version of a slimming club with a bespoke difference.

I’ve a hotel meeting room,so we have warmth & comfort, I bake a tasty treat so my members don’t go home & reward themselves badly after that nights weigh in. I create everyone’s nutrition plans as an individual – taking into account likes/ dislikes, allergies, any intolerances, any physical training & more importantly the goals the client has.

I give my members 100% support via email/ text & the facebook group.

I also send my members 10 random weekly recipes.

I love this little group I’ve created, to see people change their lives for a  better  healthier lifestyle, what more could be more rewarding.

I’ve got a recipe website too , so here is an example of a 600 calorie meal.

Great tasting fresh food & even a dessert thrown in. Click on the images below to read the recipes.

Main Meal

Main Meal – 316 Calories


Side Dish – 127 Calories


Dessert – 156 Calories

Thank you for being so honest Tracy, it is always fascinating to see how and why people have set up their own business and what has led them to this point in their life.  Check out Tracy’s facebook page for more fabulous recipes.

Keeping Moving – Testing a Fitbit

So I have to admit, since my post about the Blacklight Run I have become a lapsed exerciser again.  Not totally, I still love my high energy classes with Red Squirrels Zumba twice a week, and go to a local Pilates class with Nikki from Move Better Fitness which I love, but the running has ground to a halt.

I think this is because I am not entirely happy when I am running. I don’t enjoy it but I also worry as I run.  The main reason being my total right hip replacement, which was carried out when I was 36 in 2007.  In the back of my mind I know my hip has a limited lifespan, and running just feels like too high impact.  Basically I don’t want to wear out my lovely titanium and ceramic hip.

My day job is very sedentary.  I basically sit in front of a computer all day either bookkeeping, training or promoting my business.  I need some kind of motivation to keep moving between my fitness classes.

Fitbit Review

So I am trialling a Fitbit Flex which a friend of mine is wanting to sell.  I’m going to see if this piece of tech is the kick up the backside I need to get moving again, and watch my food intake more closely. I am a user of Endomondo and My Fitness Pal, and with both these apps they were very motivational when I first started to use them.  I walked a huge 1300 miles in 2012 by following the 100 miles a month challenge on Endomondo, a fact I am very proud of. But the novelty has warn off and I need something new.

Setting up the Fitbit Flex

Once I realised the app wouldn’t work with my Nexus 10 tablet, it was really quick and easy to set up my Fitbit on my Nexus 4.  I was able to set up my profile with ease and the first thing I did was log my first nights sleep.

You do have to remember via the app to say when you are going to sleep and when you wake up, then the fitbit tracks your restlessness and gives you a great graph to see how well you slept.  Not enough is the answer at the moment!

Linking Fitbit to MyFitness Pal and Endomondo

How the apps fitted together got me scratching my head at first, but with trial end error I soon sorted it out. I had to log into my individual accounts for My Fitness Pal and Endomondo on my PC in order to set up the new link to the Fitbit.

In Settings -> Connect you can link Endomondo to your Fitbit

In Settings -> Connect you can link Endomondo to your Fitbit

Historically I logged my exercise on Endomondo which then fed into My Fitness Pal to ‘buy’ me extra calories   I have now had to switch off this link as Endomondo feeds into the Fitbit app with my exercise, then the Fitbit app feeds this information into My Fitness Pal in the form of a Fitbit Calories Adjustment.  If Endomondo also feeds the exercise into My Fitness Pal then the exercise is double counted.  It makes your stats look great but won’t help much with my weight loss target!  The exercise from Endomondo in My Fitness Pal was also fed back into the Fitbit double counting there too – are you still with me?

Fitbit Calorie Adjustment in My Fitness Pal

Fitbit Calorie Adjustment in My Fitness Pal

I do however love the fact that I can still log my food in My Fitness Pal and this then gets automatically fed into the Fitbit App in the form of a calorie value per meal.  I’ve used My Fitness Pal for years now and I have a database of favourite meals already set up, I am a creature of habit, so I dreaded having to recreate all this in the Fitbit app.  Now I don’t have to.

Early Signs

So early signs that having this new Fitbit will hep me get back on track with being more active are good, as I am itching to get out and increase my step count (currently at 4000 steps at 2pm in the afternoon) , I’ve drunk more water today, and I’m not snacking as I’m back to logging all my food.

Let’s see how long this new inspiration lasts.

Forever Products for Sports Professionals

If you are a sports professional who has to undergo testing for anti-doping purposes then we have a whole range of products which you can use with confidence.


Product Testing

Many of our products have been tested and certified by HFL Sport Science, including some of our best sellers.  For a current full list then get in touch with us.  HFL Sport Science is one of the world’s leading surveillance laboratories providing internationally trusted expertise in all aspects of doping control for sports.

HFL Sport Science has about 50 years experience in the science of sports doping control (equine, canine and human).  They have experience of testing within the framework of the World Anti-Doping Agency (WADA) and maintain accreditation for testing sports supplements to control contamination with banned substances.

Heat Lotion

How to Order

We do not put all our products through HFL testing, so if you require any tested products rather than ordering on line then get in touch via e-mail or phone with your order.  We then need to order your products separately from our head office for you.  Your products will be tested and accredited by the HFL and will come with a certificate to demonstrate that they have been through this process.

60 Day Satisfaction Guaranteed

60 Day Satisfaction Guaranteed

You should leave as much time as possible to allow us to place your orders as delivery may be on a longer lead time depending on stock levels.  And don’t forget our 60 day satisfaction guarantee which is not affected by this special ordering process.



New Forever Clean 9

As I announced previously, Forever Living have relaunched a new weight management product to replace the  Clean 9 and Nutrilean programme.  The new Forever F.I.T. program still starts with the  Clean 9, with new supplements and a few other improvements to our fantastic cleansing program, then moves on to F.T.T.1 and F.I.T.2 giving a program which lasts a total of 69 days if you follow all 3.  You can choose to do all the elements or just pick the parts which fit your needs and goals.  Continue reading

Forever F.I.T. launched in the UK October 2014

Forever are launching the new F.I.T. programme this month, which will replace the Clean 9 and Nutrilean program.  So if you have enjoyed the benefits of the Clean 9 cleansing program, keep an eye on my blog for details of the new and exciting products.

Clean 9

Clean 9

They tested the products by asking 14 people to trial the Forever F.I.T. program. The 14 guinea pigs completed the Clean 9, F.I.T. 1 and F.I.T.2 programs, which take 69 days to complete.  The results were amazing and will be shared with distributors at their Big Event in mid October.

In the meantime, take a look at this YouTube video to find out more information, get in touch with Alison via the Contact Me link above or take a look at our brand new Forever F.I.T. webpage.


Clean 9 Cleansing Program Top Tips

When you decide to do a cleanse it is often quite a hard decision. You need to make sure that you choose the right product, then decide where to buy it from, then when it arrives you are often keen to get started before you change your mind.



But stop – wait – think a little – if you want your cleanse to be a positive and rewarding experience and not end up in disaster then you should follow these tips and preparation guidelines in order to make the most out of the experience, and to achieve the best results possible. Continue reading

Learning to Run Step One – Get the right tools for the job

As I said in my previous post How life changes – looking back and going forward, I have decided that in 2013, having mastered walking, I am now going to learn to run. I thought I would share the tools I have used to get me started – as having the right tools for the job definitely makes things easier.

My Smartphone

I have a Galaxy S2 smartphone – and I use it for EVERYTHING, so it was the first place I turned to when I was looking for help with my challenge.  I already used the sports tracking app Endomondo to track all of my walks and other exercise last year.  Endomondo has great challenges you can join, and that was how I logged my 100 miles every month – no messy spreadsheets to manage – just turn on your GPS – set Endomondo running – and the app does the rest.


So I searched for an app which provides an easy-to-follow programme to get you running, and I settled on Runkeeper.  I was able to set my target as being able to run a 5k in early March – and then the app gave me a programme of walks and runs to follow leading up to this goal.  It suggests one workout every other day , which as I used to try and walk every day, seemed quite manageable.

However, Runkeeper did suggest I did short runs from quite early on, before I was really ready to – so I used it alongside my Endomondo, where I set up an interval training programme which would beep every minute or so, and I used this to do my burst of exercise with alternating walking and running segments.  This has really helped me to keep focused and spurred me on to run a little more than I would have done without these apps to tell me what to do.

Heart Monitor

For my birthday I was given a Zephyr heart monitor.  If you are exercising to lose weight, using a heart monitor makes the calorie burn estimates in Endomondo much more accurate – and you can see your fitness levels improving too by seeing how quickly your heart rate comes down after exercise.  This monitor attaches to a strap you wear round your chest, and links via Bluetooth to the Endomondo app on my phone.  I was very interested to see how my heart rate fluctuates during a Zumba class – we do a very high impact routine to a Rhianna song and that gives me my peak reading!


I take several supplements which help keep my energy levels up.  For a start, I take Bee Pollen tablets each morning which helps with energy and stamina,  I take Arctic Sea  for the fish oils and Omega 3 and 6 which has really helped control my inherited high Cholesterol levels and also I take a vitamin C supplement called Absorbant C which helps maintain healthy connective tissues, skin joints and respiratory functions.

Products for Fitness

Products for Fitness

The new supplement I have been trying is a drink you make up from powder called ARGI + which maintains healthy blood pressure and cardiovascular health.  ARGI+ contains L-Argenine and vitamins and I take the drink just before I go out running – and I have noticed that I can catch my breath more easily  when I remember to take it just before my run. I have seen some excellent testimonials from Iron Man competitors about the Forever Living supplements I am taking and how they have helped others – I am not quite up to their activity levels, but every little helps!  You can learn more about these products on my website – clicking on the Order Forever Nutri-Lean button at the bottom right to get access to the web shop.

Progress So Far

So how am I doing with my challenge?  Well, on Sunday 27th January I took part in my first Just Racing 5k Cross country race.  I managed a time of 38:28 and although I walked up some of the hills, I am very proud of my achievement.   Weather and work have now meant I have missed out on a couple of weeks of running – but you may see me at a Park Run in Northamptonshire soon trying to improve my time!

Myself and Jo with our medals.

Myself and Jo with our medals.