I Wish You WELL, Saint Helens (2026)

We will do our best to help you start a healthy journey with small steps and common sense. I wish you WELL. We wish you WELL. That’s why we want to help you make wise choices to improve your body's and mind’s condition. That’s why we have decided to share our knowledge and experience with you. We want to help you, in easy and simple ways, to add new elements for a better chance to extend your life

span and healthspan. Let’s start with Walking. We have walked thousands of miles in the British countryside. The public footpaths are a unique and marvelous treasure in Britain and we want to show you how to enjoy it in the best and respectable way. We want to show you how to look around; experience the changes of seasons; watch our food grow; enjoy endless fields and meadows without the crowds, which are usually attached to popular leisure destinations. We want you to forget about your phone screen for a few hours and let your eyes and mind relax. We offer printable and easy to follow maps of routes designed carefully and with passion. Guided walks will follow as soon as circumstances allow. Follow with Eating. With surrounding noise of countless different information regarding eating, it’s difficult to decide what’s right and what’s wrong. And because everyone is different it may not be the same for everyone. With over 35 years of personal experience with dieting and cooking, after reading numerous publications and trying hundreds recipes we are ready to dig out some useful tips just for you. We want to help you improve your diet and help you maintain a healthier body. For now follow our Facebook blog for recipes and tips. Personalized nutrition advise services will be available soon. We wish to provide these services because we want you to Live Long. And in good health. We want to invite you to join us. You can stay with us as long as you want or just get inspiration to make your own choices. So throw a coin of wise decisions into our wishing WELL and start healthier food- and footpath. With all knowledge and tools available it would be a waste not to improve our choices to enjoy the best possible quality of life. Stay with us
Because we wish you well. Because…
I wish you WELL

30/06/2021

Rainbow on Your Plate Challenge day 30 - THE END!!!
So that's it. I did it. We did it. The last day today. A big thank you and congratulations to everyone who joined me💚💚💚. I'm quite pleased with results. Without starving or many food limitations I've managed to loose 2.5 kg. I'm down from 65 to 62.5. But what most important I lost 1% of body fat. Not impressed? Let me hit you with numbers. A month ago my body fat was 26.9% today 25.9%. Still not impressed? I've done some maths. I've lost 1.3kg of pure fat. Imagine five standard cubes of lard. Got it now?
I can't really precisely describe other changes but I'm sure my general health and immunity improved as well. My husband asked me yesterday if I want to celebrate completing of the challenge with some special meal. After giving it a thought I don't have any cravings or food desires really so I'll stick to a glass of wine (ok, maybe 2 😜). And although I'll be back to so called normal eating I'll definitely stick to strict limitations of simple carbs and sugars. I plan a next slightly different challenge in a few months time. This time it will be mainly abou general health and immunity improvement. I hope more people will join me then😀💚

20/06/2021

‘Ham or Cigarettes’

by Hannah Whitehead
nutrition consultation: Paula Pietrzak

Would you give a pack of ci******es to a child?

Well, research confirms that a popular food eaten by all ages is in the same category as smoking, asbestos, arsenic and gamma radiation.

Processed meats such as ham, bacon and sausage are all Group 1 carcinogens; in other words, they cause cancer. This research isn’t new. Published in 2015 by the World Health Organisation, 22 scientists confirmed this by analysing over 800 studies, some of which 50 years old, which all showed the same thing - a direct correlation between processed meat and cancer. Shouldn’t there be a warning label on these products?! Just one serving of deli meats a day increases your risk of colorectal cancer by 18%…

Unprocessed meat isn’t much better either. The WHO concluded that unprocessed meat such as beef, pork and lamb, also probably cause cancer, due to levels of heme iron and the cooking of meat, which produces carcinogenic chemicals. Their studies also showed a positive association between red meat consumption and pancreatic and prostate cancer.

Cancer is just the tip of the iceberg.

A Harvard study showed that one serving of processed meat per day increases your risk of diabetes by 51%. A recent UK study also showed higher intake of meat was linked with smaller ventricles, poorer heart function, and stiffer arteries, clearly linking meat to heart disease - the world’s biggest killer.
Poultry isn’t getting away with it either. Chicken produces the same carcinogens as red meat when heated, and it too helps advance heart disease with almost as much cholesterol per gram as red meat. Men with prostate cancer have a 4-fold chance of progressing their disease if they eat poultry.

So, with meat intake so clearly linked to several diseases, it would be unthinkable to not try cut down on your intake. Ethics aside, meat is not healthy.

Reducing your meat intake (especially processed) will reduce your chance of disease, and you are more likely to live longer - this is all backed by peer-reviewed research.
Cutting down on meat has also never been easier, thanks to the growing demand for meat alternatives. Just walk into Tesco or Asda and there is an abundance of meat free burgers, mince, steaks, sausages, and chicken pieces available to easily replace the biggest health hazard found on today’s plates.

You certainly won’t be missing out on your usual favourite meals, and your body certainly won’t miss the carcinogens.

For further information on the health impacts of meat, watch What The Health available on Netflix now.

https://www.cancer.org/cancer/cancer-causes/general-info/known-and-probable-human-carcinogens.html

On the photo: ‘Still life with a ham’ by Anne Vallayer-Coster

12/06/2021

I Challenge you!
By Hannah Whitehead
Nutrition consultant: Paula Pietrzak

There’s nothing like a good challenge to up your motivation. Health and diet challenges are a great way to kick-start a shift in your eating habits for the better. In fact, a challenge creates the perfect conditions for you to be successful in these changes, and to carry these habits with you long-term - let’s look at these:

The duration of your challenge has a clear timeline from start to finish, which allows you to track and evidence changes, both physical and mental throughout: with a definitive start and end date, comparisons to the you on day 1 verses day 30, are easy to reflect on and compare.

Your challenge will create a supportive environment for you to succeed. If a friend offers you cake and you say you are trying to be healthy, they may try to sell you that cake Mad Men style. However, if you say you can’t as you are doing a challenge, they’ll most likely back off - no-one wants to help a friend ruin their endeavour! Your challenge may also be interesting to others, they will want to know about your progress and outcome, which again helps keep you on track.

You will feel a great sense of achievement. Being successful in and completing your challenge will show yourself what you are capable of, something you may not have thought you could do before. Challenges showcase our strengths and capabilities to others but most importantly to ourselves. In life, obstacles and adversity give us the chance to develop strength and character. Your challenge is albeit chosen and planned, but will too allow you to enhance your resilience and skill set.

We are now almost at the halfway mark in our Rainbow on Your Plate challenge here at I Wish You WELL which challenges participants to ‘put the rainbow on our plates’ and introduce more veggies, healthy carbs and clean protein into their diet. We are more than happy to bring on any new participants as there are some limited places left. Join before the end of June to receive free nutritional guidance and support for a month. We have three levels to the challenge and a friendly support group to share tips, pictures and motivation. See our website for further information!
www.walkeatlivelong.com

24/05/2021

To snack or not to snack Part 3
by Hannah Whitehead

As we draw a close to our topic of snacking, it’s important to highlight that it isn’t always necessary. If your three meals are big enough and contain the right amount of nutrients, you may not feel the urge to snack at all, and snacking in-between sizeable meals can add up to a calorie surplus.
If you do decide that snacking will be part of your diet, adjust your meal sizes as appropriate and ensure your snacks contains all major nutritional groups: protein, fat, carbs and fibre. Here are some healthy snack combinations that we recommenced:

Apple with peanut batter
Pear with almonds
Cottage cheese with sunflower seeds, cucumber and radish
Egg with garden peas and a teaspoon of mayo
Fried tofu and mixed vegetables
Carrot stick and broccoli florets with hummus
Avocado and mushroom pate
Melon and pistachios
Roasted chickpeas and cherry tomatoes
By adding more fibrous, filling ingredients it’s easy to transform your snack into a small meal and skip your next one! Here are some examples of what you can add:

oatcakes, slice of rye bread (like pumpernickel), chia bread, buckwheat bread, rolled oats, 1-2 tablespoon of wholegrain rice or pasta (could be mixed into mini salad)

nutrition consultation: Paula Pietrzak

15/05/2021

To snack or not to snack…
Part 2
by Hannah Withehead

As promised, let’s get back to this mammoth topic.

Previously we discussed mindful snacking, but let’s go into this in more detail. Mindfulness is a technique that focuses on the ability to be present in the moment. It’s an ancient Buddhist philosophy that has recently taken front seat in the world of well-being, so why not apply this to something we all do each day?

Snacking mindfully is both done prior to and during eating. When the urge to snack arises, think about if you are really hungry, what you would like to eat, your environment and how this may impact your choice of food. Hunger is a primal urge to ensure our survival, so it’s impulsive at times and can be managed by slowing down at the point of hunger and thinking through our physical feelings and thoughts.
That feeling of hunger you have could even be thirst as studies show that 37% of us make this mistake due to weak thirst signals (that tends to worsens with age). So, drinking a glass of water and waiting 15 minutes will help you realise whether you really are needing that snack or if you are just experiencing mixed signals. To avoid this problem, keep on track of your daily water intake and drink regularly throughout the day.

If you identify you feel rather hungry, instead of a snack, you may want to bump it up to a meal and skip your next meal of the day. If you are really peckish at 11am, go with your body’s intuition and create a small meal instead of snacking as this can easily become a stretched out meal in itself. Choose to make a meal, set out the portions, prepare and enjoy!

Whilst eating, it’s ideal to not be doing anything else so you can be fully present in that moment. You certainly don’t need to create poetry about your meal, but allow yourself to think about the look, taste, smells and textures of your meal whilst checking in on your hunger levels. This will prevent overeating and may even provide a calm moment of thought in your d NJay.

nutrition consultation: Paula Pietrzak

Address

Saint Helens

Website

http://www.walkeatlivelong.com/

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