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I can't believe how quickly the monthly newsletters come along! So quickly that I decided to miss out July (did you notice?) and head straight to August. After a few very busy months, when like so many people all of my work was on the computer, I took a lovely week off in July and really took a break from work. We usually go away for holidays but this year we decided that there really was only one option, a staycation. We were lucky to have a sunny, dry week and went on lots of lovely walks, had picnics, swam in the sea, relaxed in the garden in our new gazebo and even tried one of those posh take out meals. It really did feel like a proper holiday and made me realise how much the reality of a holiday is my mental attitude and in my control. I sincerely hope you have managed to get a break over the summer months.       Take care Marie 

Book of the month - Eat yourself healthy by Megan Rossi

Eat yourself healthy focuses on improving your gut heath in order to improve your overall health and wellbeing. Dr Rossi includes detailed information on the gut function plus Irritable Bowel Syndrome, food intolerances and improving the diet. She advocates mainly eating plant based meals, most importantly incorporating a wide variety of different plants. She includes a number of recipes, but the main focus of the book is on understanding the gut and the factors that affect it. If you are interested in trying more fermented foods in your diet she also includes a section on how to make kimchi and kefir. You can also follow her on Instagram @theguthealthdoctor. If you would like to be entered into a draw to receive a copy of the book, just email me on by noon on Tuesday 25th August or click on the link below. 
Enter book giveaway

Positive habits for wellbeing
Get daylight in the morning to reset your body clock

A good night's sleep starts in the morning. By getting daylight first thing it resets your body clock and aids a good night's sleep. The wavelength of light in the morning is especially important for this resetting of the body clock. It is obviously much more tempting to go outside on warmer, sunnier days but even on the colder, drearier days, when you have to wrap up warm, you could benefit from having your morning tea or coffee outside. The measure of light outside varies from 1500 lux on a dull day to 100,000 lux on a sunny day whereas a room lit by artificial light might be 500 lux, so it really is worth getting outside if you can, resetting your body clock and setting yourself up for a good night's sleep. 

Diet drinks - do they help you lose weight? 

Diet drinks are certainly an area of controversy in the nutrition world. Some people favour them as a better option than the sugar laden alternative. What do you think? Well firstly they have no nutritional value  and many contain artificial sweeteners, although you can now get lower calorie drinks with natural sweeteners other than sugar. They have also been associated with an increased risk of developing chronic diseases such as metabolic syndrome which can lead on to Type 2 diabetes. One study showed an increase in waist size in adults who drank diet soda and it was directly linked with how much diet soda they drank. The more they drank, the greater the increase in their waist size over 10 years. I am not so sure they really should be called diet drinks after all!  What healthier alternatives do you prefer? I like a light Fever Tree tonic or a little lime cordial with lots of sparkling water. Let me know by clicking the link below. 
What healthier alternatives to diet drinks do you prefer?
I was delighted to have been on my first ever podcast, talking with one of my coaching teachers/mentors, Joseph Grech from Become Coaching, about wellbeing coaching. I really admire Joseph's knowledge and the wisdom he brings to coaching so it was a particular pleasure to spend some time talking "coaching" with him. You can access all of his podcasts here, mine is no 5. I hope you enjoy it. 

Courgette bake

We grow courgettes every year (I am using the royal 'we' here - I just eat them!) and one of our favourite ways to use them is in this dish with potatoes, tomato sauce and cheese. You can either have it just on its own or we often have it with a side salad with salad leaves, tomato, and cucumber, also from our garden. It really is one of my favourite summer dishes despite being fairly simple. It is not the most "Mastercheffy" looking dish ever, so I have not included one of my terrible photos of it here, but the flavours are wonderful. One of our tastes of summer. 
Courgette bake recipe

Coconut oil - should you avoid it? 

We probably all know the bad reputation of palm oil. Rain forest is destroyed to make way for palm plantations and orangutans lose their precious habitat. I certainly check for palm oil in ingredients and try to avoid it. Coconut oil has seen a huge increase in popularity (even Aldi sell it now) and it too has a damaging effect on the environment. It is believed to have already brought about the extinction of a few species and endangered others. The olive oil harvest also kills millions of birds in the harvesting process. Navigating the minefield of what is both good for the environment and good for our health is not easy but makes me think that I should try to buy local, sustainably grown food as much as possible. Read more at The Conversation

Coaching questions

As lockdown eases:-
  • What changes are you noticing?  
  • What do you want to hold onto from the previous months? 
  • What do you want to make the most of now in case we return to more restrictions? 
Visit to find out more about one-to-one coaching or email to organise a no-obligation coaching call. 

Free wheel of wellbeing and daily planner

Two of the tools that are covered in the 'My Map Our Future' course are my wheel of wellbeing and a daily planner. If you would like to download a copy click on the link here

I received this lovely review of the 'My Map Our Future' course from someone who has just recently completed it. 

If you're looking for a course that will help you to take an overview of where you are in your life and where you would like to go, this is ideal. Marie is a great facilitator and offers a well-structured course that will fit into anyone's life. With plenty of exercises and examples throughout, it's very easy to follow Marie throughout and to feel that you're making real, actionable changes. Thoroughly recommended for anyone who wants to find a bit more calm and self-control in their lives. GM 13.08.20

The course now comes in three options:-
  • Self-directed online course only.
  • Self-directed online course + group Zoom calls
  • Self-directed online course + group Zoom calls + 1:1 coaching. 
For a 15% discount enter newsletter into the coupon code section at the checkout. 
For more information visit 
Learn more about My Map, Our Future wellbeing course

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Marie Paterson Wellbeing Consultancy · C/O Lynn Cunningham CA. Unit G6, The Granary Business Centre · Coal Rd · Cupar, Fife KY15 5YQ · United Kingdom

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