I help runners & joggers who struggle with losing weight to eat well, stay cravings-free and increase their energy levels.

"To find what one needs to be healthy is not coaching. Everyone knows best what they need to make them healthy. The difference is that with coaching you have someone to partner with that will help you learning the way and unlock your full potential."

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October 2023 

Smoking cessation

Inspired by the Stoptober campaign that starts on the 1st of October, this month our article focus on supporting those who decided to stop smoking. More than will power or motivation, smoking cessation benefits from coaching as a holistic approach that will support you to plan your actions better and co-creating plans to maintain newly formed habits. Personal life, emotions, work - it can all be affected despite having taken the best decision for you. But it does not have to feel or be like a stand alone journey or a mission impossible.

Many people started their running habit when they decided to quit smoking. Even a morning walk for only 15 minutes can help changing habits and ease withdrawal symptoms.

Find out more about Stoptober in a pharmacy near you or with your GP.

Read more about smoking cessation in this month's blog.

September 2023 

Group coaching

Next intake for online group coaching is taking place between 18th and 22nd September 2023 limited to 10 people per session. For more details and to book your free initial assessment email julietacoach@outlook.com.

INTAKE CLOSED (new dates tbc in 2024)

Suggestions for June 2023

Books that I'm reading

Tiny Habits by BJ Fogg

As put in words by its author: "The essence of Tiny Habits is to take a behavior you want, make it tiny, find where it fits naturally in your life, and nurture its growth." Taking weight loss goals for example - the success are often in the "tiny" habits we gradually introduce and, with consistence, lead to successful and long-lasting results.

The ABILITY to change habits (read: the ease/difficulty with which we perform a behaviour) is actually more important than our motivation - which goes against what most may assume. By doing something small consistently (even if this means the tiniest behaviour you can think of) you can accomplish a lot more than giving it all all at once. Aiming for consistency rather than perfection or bigger steps that will increase friction.

Previous to this book, Atomic Habits by James Clear is part of my top suggestions for anyone who wants to go deeper in the habit building process in their lives. 

Video of the month

"Diets don't work Love does" - you will hear it from Jen Oliver TED talk. In my coaching style I believe that loving yourself and work on negative thoughts and emotions will allow you to power up your ability to adapt healthier behaviours. Focusing on losing weight and choosing caloric restriction (above healthy eating to better nourish your body) and frequent strenuous exercise (instead of balanced and varied exercising routines focused on improving your wellbeing) IS NOT the way. And if you can only spend a few minutes on Jen's talk, jump to minute 15'20'' to hear her 3 main rules I suggest everyone to reflect on and shift to the self-love mind frame for just 2-3minutes a night. Make notes. Reflect. Shift. Love.

Favourite Recipes

With the summer just around the corner and pleasant warmer days where we seek lighter yet satisfying meals, I am picking 2 favourites this month that are also kids friendly. Whether you decide to prepare them in family, make it a date or plan some me time with a picnic, I truly hope you enjoy these as much as I do!

Tuna & corn sandwich/wrap

  • 1 can of tuna (chunks)
  • 2 hard boiled eggs
  • 3 tbsp of mayo (can be a vegan alternative as well. For healthier options you can confidently replace it with a ripe mashed avocado. Add 1/2 teaspoon of mustard if you wish to keep the mayo-alike taste)
  • 1 small onion (chopped)
  • 100g sweetcorn (preferably organic, salt free)
  • 1 tbsp of olive oil (you may skip this if the tuna is preserved in olive oil)
  • spinach leaves (or other dark leafy greens) to taste
  • 2-4 tortilla wraps (depending on size) or sourdough bread (4 slices)

Preparation time: 15 min + cooking time (approx. 10min to boil the eggs)

  1. Drain the tuna and the sweetcorn, and add it to a large glass bowl where you will be mixing all ingredients together.
  2. Cut the eggs in small pieces, chop the onions and add the to the bowl.
  3. Add the mayo (or the avocado) and mix all ingredients very well.
  4. Prepare the tortilla or the bread slices and spread a thin layer of the tuna paste.
  5. Add generous amounts of spinach leaves, previously washed, and add more paste. Finish with more greens and top with the other bread slice or wrap your tortilla.

Tips: you can prepare this paste earlier (e.g. the night before) by mixing all ingredients except the mayo/avocado and keep it in the fridge. Next time you only need to mix these, top the greens and prepare the sandwich. There are many other variations with more veggies (like tomato and cucumber) or even vegetarian options (skip the tuna and add smoked tofu or prepared soya chunks). You can also make a larger quantity and turn it into a salad (add olives, quinoa or chickpeas and maybe top with a few nuts) - keep it fun and tasty!

Suggestions for May 2023

Books that I'm reading.

Glucose Goddess by Jessie Inchauspé

After having had the chance to hear an inspiring and deep conversation between Jessie and Steven Barlett (listen on Spotify), it was with real pleasure and various moments of "YES!" that I got to find Jessie's work and career path/Life journey.

When I was on my 16s, my relationship with food broke as I felt, no matter what I was doing (eating healthy, I thought, and exercising regularly) my body did not seem to want to respond in the expected way. Ending up studying Dietetics (prior to Health Coaching, a few years later), I can now say it is imperative that we understand our individual biology and rather than sticking to "counting calories", improving what and when we eat matters.

This to say that, once we know what is/are the missing piece(s) that our body needs to respond to change of habits - everything else falls into place!

Coaching - and what makes me feel passionate about it - does not exist to offer you standard solutions or a straight answer. It will instead empower you to make better choices and understanding why it works for YOU. Holistically. Complete. Personal. Unique.

If you get to read any of her books, I hope it inspires you to make conscious choices more than seeing it as a book with a diet - it is not how I see it. Whilst the battle against high consumption of sugar-containing foods continuous, we can only win this "fight" if we learn where it is and how we can protect ourselves from the harmful effects it can exert in our body, silently.

 

Video of the Month

Favourite Recipes

Easy to make - and possible to have organic and vegetarian or vegan - I am loving these dishes not just for the amazing taste but also for how quick it is to make! Ah! Both are meal prep friendly and perfect to take to work or for a picnic.

Garlic & Soy Tofu Cubes

  • 200g firm tofu (preferably organic)
  • 4-5 garlic cloves
  • 3 tbsp soya sauce
  • 1 tbsp rice vinegar
  • 1 tbsp olive oil
  • 1 tsp sesame seeds
  • Salt to taste
  • Optional: 1 tbsp honey

Preparation time: 25min + cooking time: 15min

  1. Peel and chop the garlic into small pieces (or use a garlic squeezer) and set aside in a large bowl.
  2. Add the soya sauce, the rice vinegar, olive oil and the salt (also the honey if using it) and whisk these with the garlic. Leave it on the side while you will be preparing the tofu.
  3. Drain the block of tofu and, with help of a chopping board, remove the excess of water by dabbing it with kitchen paper towel (or a clean cotton cloth if you want to avoid wasting paper). Cut it in small cubes and add to the previous preparation.
  4. Gently mix the tofu with the sauce and leave it marinating for a minimum of 15min (can be done in advance of cooking time - just refrigerate it before you are ready to cook it). 
  5. Line a baking tray with parchment paper and brush with a small amount of olive oil or other vegetable oil of choice. Spread the tofu cubes.
  6. Sprinkle the sesame seeds and bake the tofu for 15min in a pre-heated oven (fan) at 180.
  7. Serve it sided with rice and steamed or stir fry vegetables. Enjoy!

Couscous salad with feta cheese 

  • 120g instant couscous
  • 100g feta cheese (or vegan alternative)
  • 1 small red onion
  • 1 cucumber
  • 100g cherry vine tomato
  • Kalamata olives (optional)
  • 2 tbsp olive oil
  • Juice of 1 lemon
  • Salt
  • Parsley, mint and basil

Preparation time: 30min (add 20 min cooking time if adding lamb or about 10 min if adding pre-made falafels.... or eggs!)

  1. On a large bowl, pour freshly boiled water over the couscous (approx. 200ml) and leave it to stand for 5 minutes. Fluff with a fork and set aside.
  2. Cut all the vegetables, previously washed: cut tomatoes in half, remove the seeds of the cucumber (middle) and cut in small cubes and the red onion. Add them to a serving bowl.
  3. Cut the feta cheese in small cubes and add to the bowl. Same with the olives.
  4. On a separate bowl, whisk the lemon juice with the olive oil and salt. Reserve.
  5. Cut the herbs – parsley, mint and basil – and add to the serving bowl.
  6. Fluff the couscous again to ensure there are no lumpy bits and add it to the serving bowl. With 2 large spoons, mix all ingredients together.
  7. Season the salad with the lemon-olive sauce and mix the salad once again.
  8. Enjoy it as it is or with grilled lamb or a protein vegan alternative. You can choose falafels as well however it does turn this dish higher in carbs – very tasty though! For the practicality of it, scrambled eggs will also work.

For recipes requests please send an email with the dish you would like to see here! I always chose organic and natural ingredients and often vegetarian or pescatarian (but I cook meat dishes too for the rest of the family).

Customer Testimonials

"I have found Julieta to be an excellent health coach.  Her sensible and useful advice and suggestions have helped me become healthier, fitter, and feel much better in myself.  I would recommend her wholeheartedly.",  Jennifer (UK)