What your cravings are trying to tell you


What it means: Chocolate is rich in magnesium, so strong cravings could mean a deficiency in a mineral that is vital for your skin & hair.

Levels of magnesium drop in the 2nd half of the menstrual cycle, which suggests a link to PMS.

Drinking too much alcohol, tea, coffee & fizzy drinks can also deplete magnesium.

Try: If it must be chocolate, choose one with at least 75% cocoa, as this will contains more magnesium & less sugar. You are likely to eat a lot less of it too.
Also high in magnesium: Nuts (particularly brazil), leafy green veg, brown rice, wholemeal bread & pumpkin seeds.


What it means: You could be deficient in Chronium. This mineral works with insulin to facilitate the uptake of glucose from the blood into the cells. Studies show that chromium can help level out blood sugar levels in diabetics.

Try: Foods high in Chronium are liver, kidney, beef, chicken, carrots, potatoes, broccoli, asparagus, wholegrains & eggs.
Reaching for the sweets will make you feel worst.


What it means: You could be deficient in the amino acid tryptophan. We need this to aid the mood regulating brain chemical serotonin. A lack of it could lead to mood swings, anxiety & sleeping problems.

Try: Upping your protein, which will improve your mood & help curb the carb cravings. Good sources are turkey, milk, eggs, cashews, walnuts, cottage cheese & bananas.


What it means: You could be lacking calcium. Calcium is one of the most important minerals for the body. Not only does it keep our bones & teeth healthy, it also plays a vital role in nerve & muscle function.

Try: Low fat cheese, milk, yoghurt, tinned salmon & sardines, broccoli, & almonds. (Your body needs Vit D from the sun to absorb calcium.)


What it means: Your body may be low in iron or zinc. Zinc deficiency will effect your immune system, making you more susceptible to colds & flu.
Zinc is also vital for healthy skin, hair & nails.

Try: Red meat is the best source or shellfish, lentils, spinach, pumpkin seeds, low fat cheese & wholemeal bread.


What it means: It could mean you are anaemic.

Try: Foods high in protein. Seeing your GP is advisable.

Check out Natasha’s website for classes in South London: http://www.fitnesswithnatasha.co.uk

10 Tips to change your attitude towards food and help you become slim

Do you think about food all the time? Do you worry about your obsession with food? Well, you can retrain your brain to have a healthier attitude to what you eat – and I’ve done it!

I can remember standing in front of the mirror in the bedroom at home, on the brink of tears, despairing at what to wear because I had gained so much weight and nothing in my wardrobe fitted. I can remember saying “you big fat cow” out loud to myself and then promising myself that was it. I was not going to buy the next dress size up. I was going to diet and lose weight. Definitely! Now!
Then I went downstairs and, without realising what I was doing, I toasted a round of bread, spread it thickly with butter, topped it with lots of marmalade – and ate it. Then another slice. And then another! At this point I remember coming to my senses and realising what I had done. I was beside myself. I felt I must be going mad. It was frightening.

Well, that was over 30 years ago, but I can remember the feelings of panic as though it was yesterday. I struggled to lose my excess two-and-a-half stone over the following months and battled to keep my weight down for many years thereafter. It was because of those feelings, that I started my own slimming classes to help others who loved food just as much as I did, people who wanted to be slim more than anything in the world and yet, continually carried on sabotaging their attempts.

So, how did I change my thought processes to give me a healthy attitude to food that I have today? I don’t binge anymore. I know what feeling full feels like. I can put my knife and fork down and leave food on the side of my plate without feeling guilty about the starving millions. I can throw leftovers away and not feel bad about it. Here is how I have cracked it.

1. DO NOT KEEP WEIGHING YOURSELF. If you go to a class, weigh yourself there rather than at home. Weighing yourself everyday – and I know some people do several times a day – is madness. It is misleading, unrealistic, really unhelpful.

2. PLAN AHEAD your week’s meals then prepare your shopping list. If you don’t you will be thinking all day “what shall we have tonight?” and food will be too much on your mind. If you know what you are having, and you have the ingredients, you don’t have to think about it at all until you start cooking.

3. SELECT FOODS THAT YOU ENJOY and that fill you up at all three meal times. People choose different cereals for breakfast for various reasons – taste, fibre contents to keep them regular, high bulk/low calorie to give a bigger bowlful. You choose what you want, but select one that will keep you going until lunchtime without snacking.

4. DO NOT SNACK BETWEEN MEALS. Don’t even let it be an option. Providing you know what you are having later, and it’s something that you like, look forward to a good helping of that and tell your brain to tell your stomach that it has to wait! If you are feeling hungry, that’s good. It shows you are burning your fat stores for energy to keep you going!

5. RECOGNISE YOUR TRIGGER FOODS. They are the ones that once you have a taste of them you can’t stop eating them. For me this is definitely Pringles! I “manage” this by only buying a mini pack very occasionally, for instance on holiday, and making sure my husband knows I have bought them so that we can share them. We can still have these foods, but they must be seen as an allowable, occasional treat, not a forbidden food that we binge on because we shouldn’t have them!

6. LEAVING FOOD ON YOUR PLATE IS OK! Portion sizes in restaurants are so huge these days that it is wholly appropriate to leave what you can’t eat. Alternatively, ask for a child’s portion. Allow your brain to listen to your stomach. You do not have to eat everything.

7. FILL UP ON VEGETABLES. If you have a large appetite, then fill up on healthy, low-fat, low-calorie vegetables. Pile them on alongside your meat, fish or chicken, enjoy them and feel full.

8. DON’T PANIC IF YOU CAN’T CHOOSE YOUR FOOD. Sometimes we get invited out and find ourselves presented with food that is wonderful but not low-fat. Don’t worry! Eat it and enjoy it BUT moderate your portion sizes and don’t have second helpings. Be more active the next day.

9. FILL YOURSELF UP WITH A LONG DRINK BEFORE EACH MEAL. It helps you to feel fuller more quickly and will effectively aid your weight-loss or weight-maintenance progress.

10. TRAIN YOUR BRAIN NOT TO THINK ABOUT FOOD. You are in control of your brain and you can train it to change its thought about buying a chocolate bar, tell your brain you can’t do that (just as you tell your brain that you can’t rob that bank or steal that car), then consciously think about something else. You could phone a friend or go for a walk or do an odd job. Whatever it is, just don’t allow your brain to ponder on the temptation of the moment that you know will sabotage your efforts.

So, there you have it, 10 tips to change your attitude towards food. If you can do this, you will be able to relax and enjoy food from the right perspective and, most importantly, do so for the rest of your slim and healthy life. It’s up to you and remember, you CAN do this if you want to badly enough!

This blog was written by Susan Booth of Alive Fitness, Derby for more on Susan and her classes www.alive-fitness.co.uk

What happened to the Rosemary Conley Franchisees?

Kettle Blast Training Course

The findmy.fitness club owners at their launch of the new KettleBlast course.


It is now seven months since Rosemary Conley Food and Fitness went into administration, and a lot of debris was left as a result; Staff were made redundant, creditors left out of pocket, and many peoples’ lives were drastically affected. The heartbreak was monumental. But what happened to the 120 franchisees who were left?

After a turbulent and stressful 4 months, at last the option came for release from their restrictive Franchise contracts, on 25th April 2014. The vast majority of them, decided not to sign another agreement with the new investor; after the disappointment of being let down by the woman they had grown to trust over their time with Rosemary Conley Diet and Fitness. Today, through the power of social media a strong group of determined women have pulled together, worked together and achieved things they never believed they could.

Each and every one of them has rebranded and re-marketed themselves and are standing well and truly on their own two feet.

These women have remained in close contact and have been working to uphold the high standard of diet & fitness businesses that many of them have been running under the name of Rosemary Conley for years.

The diet and fitness coaches are still very much following a similar programme to the one they were trained to deliver as a Rosemary Conley franchisee. Between them they still have over 6500 members and an extensive network of classes around the UK.

The classes include a safe and effective exercise session aimed at overweight or unfit individuals but many of the ex-franchisees now also offer and increased variety of exercise classes including kettlebells, body sculpt, Nordik Walking, Fitness Pilates, interval training, aerobics, and bootcamps. The girls are fully trained to deliver these exercise sessions to a unique group of members who all have the same goals, aspirations and focus -that is to lose weight and get fitter in a healthy way and to sustain weight loss.

Susan Booth, from Derby was a franchisee for 14 years when Rosemary’s business took a nose dive. ‘We all loved being Franchisees for the Rosemary Conley organisation, so it was both a shock and a shame when it all came to an end. However I am really loving having the freedom of running my own business and delivering the classes in the same way as before. It is great that the RC girls are still sticking together to support one another’.

Similarly, Kirsty Ede from Wokingham, was a franchisee for 9 years. She felt particularly disappointed at the time of the failure of Rosemary’s business as the most recently named Franchisees of the Year. ‘This was going to be a big year for my business with the chance to consolidate and promote my business on the back of my award. Funny how these things turn out though. The support from my members has been unfailing and they have more than felt the injustice for us all as franchisees and increased their loyalty to us rather than walking away.’

For many of the ex-franchisees it’s been business as usual, still offering an optional full weight management service; they are all trained to a CYQ Level 3 Award in Nutrition for Physical Activity. They want to spread the word that they are all still out there! The girls have many years’ experience helping read people to lose weight, get fitter and change lifestyle habits for life. The classes are really friendly and have a great community feel, with many running social events and trips throughout the year.

The newly established group really felt like they needed a name with which to distinguish themselves as a collective. They decided on FindMy.Fitness. These women have already been enjoying the benefits of being in a large group, with the power of bulk buying. They still intend on using their own personal independent business names and websites, but to use FindMy.Fitness as an umbrella to attract customers across the UK.

The class finding website (www.findmy.fitness) is a simple and effective website to enable you to find a class near to you. To find your nearest class just enter your postcode or location.


findmy.fitness helps locate support to lose weight, improve fitness and lead a healthy lifestyle. The network of clubs is made up of a large number of enthusiastic former franchisees of the Rosemary Conley clubs who want to continue their good work of motivating and exercising with their members.


Club owner’s son to star in front of millions in Doctor Who

The new Dr Who Peter Capadli with Remi Gooding and co-star Jenna Coleman.

Fitness Together owner’s son is making his screen debut on one of the nation’s biggest TV shows this weekend.

Sedge Gooding son, 11-year-old Remi, also made his first appearance on a West End stage in a major new musical on Tuesday this week.

And as if that was not enough, Remi Gooding has just started at his new school, Maiden Erlegh.

The talented youngster is appearing in the new Doctor Who episode called Listen tomorrow.

Remi said he is “really, really, really excited” about seeing the show when it is broadcast on BBC One.

He said: “Mum told me one day after school there were auditions for Doctor Who and asked me if I’d want to do it. I said definitely.”

Remi went through three auditions before securing the role of Rupert Pink.

He said: “I didn’t get told there on the day, they called us later and when I got it I went crazy. I was screaming and dancing around.”

Remi spent a week in February filming the episode with the Doctor, Peter Capaldi and his companion Jenna Coleman just outside Cardiff.

He said: “That was awesome, it was really good fun.”

Remi has been asked not to give too much information about the plot but the official BBC synopsis says the Doctor will come face to face with something or someone that chills him to the bone.

We are asked: “What exactly happens when the Doctor is alone and afraid?”

The trailer for Listen, featuring Remi, was shown immediately after last Saturday’s show and mum Sedge Gooding said it took her by surprise.

She said: “I was sitting watching the TV and wasn’t really expecting it and when it came on I stood up and screamed.”

Ms Gooding was a dancer in shows touring around the UK and abroad when she was younger and performing runs in the family.

Ms Gooding said, “It has been an extremely busy summer with all of Remi’s activities and running my own business. Members of Fitness Together have been extremely supportive and are nearly as excited as I am, some more! We are like a fitness family and most have met Remi at one time or another.”

Listen to Remi’s radio interview with BBC Berkshire

The family have been asked not to name the musical Remi is appearing in but a quick web search of his name finds him linked with a hit show based on a certain Roald Dahl novel with songs by Tim Minchin.

But mum is making sure the showbiz life does not distract Remi from his studies at Maiden Erlegh School where he started last Thursday.

Doctor Who episode four Listen will be broadcast on BBC One at 7.30pm tonight.


findmy.fitness helps locate support to lose weight, improve fitness and lead a healthy lifestyle. The network of clubs is made up of a large number of enthusiastic former franchisees of the Rosemary Conley clubs who want to continue their good work of motivating and exercising with their members.