Hunger is your body’s natural cue that it needs more food.

While feeling hungry is a normal sign from your body that it’s time to eat again, it’s not fun to constantly feel hungry, especially if you’ve just finished a meal.

That may be a sign you’re not eating enough or not eating the right combinations of foods.

When you’re hungry, your stomach may “growl” and feel empty, or you may get a headache, feel irritable, or be unable to concentrate.

There are several possible explanations for why you may constantly want to eat. It could be that your diet lacks protein, fat, or fiber, as well as excessive stress or dehydration.

Feeling constantly hungry is a common issue that may have to do with your food choices. A good place to start is understanding how different foods impact your feelings of fullness.

In this article, we give a list of evidence-based methods that a person can use to suppress their appetite:  

1. You’re not eating enough protein
It is important to consume enough protein when it comes to appetite control. 

Protein has hunger-reducing properties that may help you automatically consume fewer calories during the day. Protein works wonders by  increasing the production of hormones that signal fullness and reducing the levels of hormones that stimulate hunger. 

If you are a late-night snacker then this study will be of interest. Fourteen overweight men who consumed 25% of their calories from protein for 12 weeks experienced a 50% reduction in their desire for late-night snacking, compared with a group that consumed less protein.

In addition, those with a higher protein intake reported greater fullness throughout the day and fewer obsessive thoughts about food. 

There are animal and plant based foods that are high in protein. 

Animal sources of protein are: meat, poultry, fish, and eggs.

Plant-based  sources of protein can be found in dairy or goat’s sheep’s products such as milk, cheese, yogurt, kefir, pulses (beans, lentils), nuts, seeds, whole grains, tofu, tempeh and seitan. 
 
2. You’re not sleeping enough
Adequate sleep helps with hormonal balance. That keeps your heart healthy, reduces stress, and helps keep blood sugar consistent.

It also reduces stress, prevents inflammation, and helps control weight.

Research suggests that people who sleep less are more likely to be overweight or obese.

Poor sleep appears to disrupt the balance of ghrelin (hunger stimulating hormone) and leptin (hunger suppression hormone). These  are hormones that control appetite.

If you want to lose or maintain weight, don't forget that good sleep is part of the equation. To keep your hunger levels well managed, it’s generally recommended to get at least 8 hours of uninterrupted sleep each night.

3. You’re eating too many refined carbs
White flour and the products made with it, is one of the most common sources of refined carbohydrates.

Refined carbs are products like bread, pasta, sweets, pastries, cookies, cakes and other baked goods. Most of these processed foods are made with refined, processed sugars as well. 

These types of refined products lack fibre, and do not promote significant feelings of satiation. (Research Study)

Refined carbs digest quickly, lead to spikes in glucose levels, and consequently can leave you tired, and hungry. "That's why a bowl of oatmeal [which is rich in fibre] will probably hold you over to your next meal longer than a bowl of Rice Krispies [which is a refined carb], even if the calories are the same. 

To reduce your refined carb intake, simply replace them with nutrient-rich, whole foods like vegetables, fruit, legumes, and whole grains.

These foods are still high in carbs, but they are rich in fiber, which helps keep hunger well managed (Research Study)

4. Your diet is low in fat
Fat plays a key role in keeping you full. One of the main reasons is that it takes longer for you to digest it and it remains in your stomach for a longer period of time. Eating healthy sources of fat may lead to the release of various fullness-promoting hormones (Research Study)

One study including 270 adults with obesity found that those who followed a low fat diet had significant increases in cravings for carbs and preferences for high-sugar foods, compared with a group that consumed a low carb diet (Research Study)

Furthermore, those in the low fat group reported more feelings of hunger than the group that followed a low carb eating pattern (Research Study)

Healthy sources of high fat foods are:  coconut oil, fatty fish like wild-caught salmon, tuna, sardines, walnuts, nuts and seeds, avocados, olive oil, eggs and full fat yogurt. 

5. You’re not drinking enough water
Proper hydration is incredibly important for your overall health.

Drinking enough water keeps your brain and heart healthy, optimising exercise performance, keeps your skin healthy and combats constipation. 

Water is also quite filling and has the potential to reduce appetite when consumed before meals (Research Study).

One study found that drinking 2 cups of water before a meal, ate almost 600 fewer calories than those who didn’t drink any water.

Feelings of thirst can be mistaken for feelings of hunger. If you’re always hungry, it may help to drink a glass or two of water to find out if you’re just thirsty (Research Study)

6. Your diet lacks fiber
Consuming lots of high fiber foods helps keep hunger well managed. High fiber foods slow your stomach’s emptying rate and take longer to digest than low fiber foods (Research Study)

Additionally, a high fiber intake influences the release of appetite-reducing hormones and the production of short-chain fatty acids, which have been shown to have fullness-promoting effects (Research Study)

Studies have found that soluble fiber, or fiber that dissolves in water, is more filling than insoluble fiber (Research Study)

Many different foods, such as oatmeal, flaxseeds, sweet potatoes, oranges, and Brussels sprouts, are excellent sources of soluble fiber.

Not only does a high fiber diet help reduce hunger, but it’s also associated with several other health benefits, such as a reduced risk of heart disease, diabetes, and obesity (Research Study)

Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day.

Note that The Hadza, a hunter-gatherer group in northeast Tanzania for example, typically take in approximately 100 grams of fiber per day, about five times more than an American adult usually gets.

Fiber contributes to strong microbiome health, helps us avoid blood sugar spikes and makes us feel full on fewer calories.

7. You eat while you’re distracted
If you live a busy lifestyle, you may often eat while you are distracted.

Several studies have shown that those who engage in distracted eating are hungrier than those who avoid distractions during mealtimes (Research Study)

In one study, 88 women were instructed to eat either while distracted or sitting in silence. Those who were distracted were less full and had a significantly greater desire to eat more throughout the day, compared with the non-distracted eaters (Research Study)

To avoid distracted eating, you can try practicing mindfulness, minimizing screen time, and silencing your electronic devices. This will allow you to sit down and taste your food, helping you better recognize your body’s fullness signals.

8. You exercise a lot
You can prevent excessive hunger from exercise simply by eating more to fuel your workouts. It is most helpful to increase your intake of filling foods that are high in fiber, protein, and healthy fats.

Another solution is to cut back on the time you spend exercising or reduce the intensity of your workouts.

It’s important to note that this mostly applies to those who are avid athletes and work out frequently at a high intensity or for long periods.

If you exercise moderately, you probably don’t need to increase your calorie intake.

9. You’re drinking too much alcohol
Alcohol is well known for its appetite-stimulating effects (Research Study)

One study showed that alcohol inhibits the hormone leptin which reduces appetite, hence explaining why you may feel hungrier if you drink too much alcohol (Research Study)

Other studies have shown that you may end up eating 300 more calories even if you only drink 40ml of alcohol. With 10ml there was no influence to eating more. 

Drinking alcohol also influences your appetite for the day after by eating 10% more calories throughout the entire day, and more likely to consume large amounts of high fat and salty foods - most probably to help with a hangover ! 

To reduce the hunger-inducing effects of alcohol, it’s best to consume it moderately or avoid it completely (Research Study).

10. You drink your calories
If you consume a lot of liquid foods, such as smoothies, meal replacement shakes, and soups, you may be hungrier more often than you would be if you ate more solid foods.

One major reason for this is that liquids pass through your stomach more quickly than solid foods do and your brain hasn’t had enough time to process signals of fullness. 

In addition liquid foods don’t trigger the appetite suppressing hormones compared to solid foods.

I am a huge smoothie fan as I believe you can get a lot of nutrient dense foods in one meal. One solution I have found for this issue is by adding high fibre foods to my smoothies like chickpeas, baby spinach leaves and raw carrots. 

In general, to prevent frequent hunger, it may help to focus on incorporating more solid, whole foods into your diet or add more fibre rich foods to your shakes and soups. 
​
11. You’re overly stressed
Excess stress is known to increase appetite. 

The main reason for this are the effects of cortisol,  the stress hormone. This hormone has been shown to promote hunger and food cravings. 

For this reason, you might find that you are always hungry if you experience frequent stress. 
 
In one study, 59 women who were exposed to stress consumed more calories throughout the day and ate significantly sweeter foods than women who were not stressed (Research Study)

There are many de-stressing techniques that can help you feel calm and at peace. Some common ones include exercise and deep breathing, Tai Chi, Yoga and Journaling. 

12. You’re taking certain medications
Several medications may increase your appetite as a side effect.

The most common appetite-inducing medications include antipsychotics, anti-depressants, corticosteroids and anti-seizure drugs.  (Research Study)

If you suspect that medications are the cause of your frequent hunger, it may help to talk with your doctor about other treatment options.

There may be alternative medications that don’t make you hungry.

13. You eat too fast
Several studies have shown that fast eaters have greater appetites and a tendency to overeat at meals, compared with slow eaters.

They are also more likely to have obesity or excess weight.

Eating slowly gives you more time to chew your food better, and gives your body and brain more time to release anti-hunger hormones and convey fullness signals (Research Study)

14. You have a medical condition
Frequent hunger may be a symptom of disease. Common diseases are diabetes and hyperthyroidism.  

Hypoglycemia, or low blood sugar levels, may also increase your hunger levels. Your blood sugar levels may fall if you haven’t eaten for a while, an effect that may be exacerbated by a diet high in refined carbs and sugar (Research Study).

Other conditions such as depression, anxiety and premenstrual syndrome also happen to increase your appetite and cause over-eating as mentioned in this study. 

It is important to talk to your doctor to receive a proper diagnosis and treatment options.

In conclusion 
Excessive hunger is a sign that your body needs more food.

It’s often a result of imbalanced hunger hormones, which may occur for a variety of reasons, including inadequate diet and certain lifestyle habits.

Did you know that experts predict that the CBD industry will reach more than $108 billion by 2027.
 
In this market, you’ll find CBD gummies, oils, vapes, skin care, balms, and even CBD- infused candles ! 
 
However, the reasons for using CBD varies between people.
 
Some use it to aid self-care, relaxation, anxiety and pain relief.
 
Others may incorporate CBD into their routine to enhance concentration and focus.
 
Now more than ever, many individuals are turning to plants and natural healing to benefit their wellbeing, and the same goes for people going through menopause.
 
What is CBD?
 
CBD (cannabidiol) is one of over a hundred compounds found in hemp – a variation of cannabis.
 
Hemp plants are ideal for extracting CBD because of their high concentration; however, it also comprises a low concentration of the intoxicating compound tetrahydrocannabinol (THC).
 
For example, in the UK, CBD products must contain less than 0.2% THC to be considered legal.
 
There are three types of CBD oil, including:

• Full-Spectrum CBD Oil: This CBD extract utilises the entire spectrum of the hemp plant, including trace amounts of THC. Fortunately, trace amounts of this compound will not cause a “high”. Full-spectrum CBD also contains other substances such as CBG, terpenes and flavonoids, which may contribute to the entourage effect.

 

• Broad-Spectrum CBD Oil: Unlike full-spectrum CBD, broad-spectrum oil uses most of the plant, except THC. For experts to remove all THC, some say this extract isn’t as potent and may not contain the additional compounds.

 

• CBD Isolate: When the manufacturer extracts CBD from the other components of hemp, it creates an isolated extract. This is cannabidiol in its purest form. Therefore, such products are ideal for athletes who need extra precautions when shopping for CBD products.

 
Is CBD Intoxicating?
 
As CBD originates from cannabis, it may carry many misconceptions. Unlike its chemical cousin, THC, CBD is a non-intoxicating compound.
 
Cannabidiol has non-euphoric effects and elicits a calming response in people who use it. 
 
However, CBD will not cause a “high” as long as the THC contents are minimal and follow the country’s regulations. 
 
Reliable brands will third-party test their products and make the relative lab reports available to view.
 
If someone is apprehensive about trying cannabidiol, broad-spectrum CBD and CBD isolate shouldn’t contain any THC and may make a good starting place.
 
 
What Symptoms are Associated with Menopause?
 
Menopause is an entirely natural part of the ageing process that occurs when women stop having periods and are typically no longer able to have children.
 
Women tend to experience menopause between the ages of 45 and 55 years old, as oestrogens levels begin to decline.
 
As stated by the National Health Service (NHS), the symptoms of menopause may include:

• Night sweats;
• Vaginal dryness;
• Sleep issues;
• Lowered sex drive;
• Mood swings, depression 
• Difficulty concentrating.

Symptoms associated with menopause may start months before a woman’s period stops, and they may last four years after the last period. In some cases, menopause symptoms may last longer.
 
There are methods in place to manage the symptoms, including hormone replacement therapy, creams, cognitive behavioural therapy (CBT), and lifestyle changes. 
 
However, for many women, menopause can create stress and discomfort.
 
It may be a frustrating journey, and many find it challenging to manage the changes that come with it.
 
 
Why Do Some Women Use CBD on Their Menopause Journey?
 
When CBD came onto the market, many women started using it to supplement their lifestyle and the changes they experienced.
 
Some women add CBD to their daily rituals to promote better rest, concentration and address mood changes.
 
According to researchers, CBD may interact with a cell-signaling system called the endocannabinoid system — or ECS for short. 
 
This system seems to play a role in homeostasis, which is the body’s natural balanced state. That said, the system may influence digestion, fertility, discomfort, rest, the immune system and the central nervous system.
 
With this in mind, women going through menopause are experimenting with CBD to promote overall contentment and wellbeing.
 
 
How to Use CBD for Menopause Symptoms?
 
If you’re new to CBD, it may feel daunting trying to understand and use it.
 
Fortunately, the industry is catered to everyone, and thus, CBD comes in many forms.
 
However, there are still a couple of things to consider before buying the first hemp product you find.
 
 
Daily Use
 
Like any other wellness supplement, experts say taking CBD every day will promote the best results. 
As CBD may interact with the ECS, some researchers believe it helps holistically boost wellbeing.
 
Supplementing this system daily may work better for long term management.
 
 
Finding the Right CBD for You
 
CBD comes in many shapes and sizes, so finding the right product for you is essential.
 
In case you’re looking for a sweet treat that’s easy to consume every day, there’s delicious CBD gummies which come in many flavours and vegan options. 
 
If gummies aren’t for you, then CBD capsules are a discreet method for taking cannabidiol on the go.
 
Whether you’re at the office or relaxing at home, a capsule is easy to swallow.
 
Another alternative is CBD oil which you can just squirt a few drops under your tongue, in a hot cup of coffee or a herbal tea. 
 
Choosing the right CBD for you is also about finding a trusted supplier who grows organic, natural extracts.
 
A transparent brand will share if their hemp is pesticide and herbicide-free, but it is equally important to choose a company that provides lab reports.
 
When CBD is third-party tested, you can ensure that the product fits the country’s THC regulations.
 
 
In Conclusion
 
CBD has truly made a mark on industries worldwide as a way to enhance your relaxation and invite peace and calm into your life. 
 
While many people are turning to natural remedies to soothe the symptoms of menopause, it’s best to consult a doctor about the best ways to manage your symptoms and discuss all your options.  

Over 1 billion people all over the world,  drink coffee daily ! 
 
A number of studies have been done touting the benefits of drinking coffee and how it can benefit your heart. 
 

​On the other hand, drinking  too much coffee can actually increase your risk of heart disease. 
 
Researchers explored the health and self-reported drinking habits of more than 360,000 participants from the UK Biobank database, working to learn how coffee intake may affect a person’s plasma lipid profile.
 
Overall, the team found that heavy coffee consumption which means drinking at least six cups per day—is associated with increasing the amount of lipids in the blood, leading to a greater risk of cardiovascular disease.
 
These same researchers also discovered that with each additional cup of coffee, lipid levels were pushed even higher. 
 
There’s certainly a lot of scientific debate about the pros and cons of coffee, but while it may seem like we’re going over old ground, it’s essential to fully understand how one of the world’s most widely consumed drinks can impact our health.
 
Drinking a moderate amount of coffee may reduce the risk of heart disease, however, drinking large amounts of coffee, that means more than 750ml or more per day of coffee which is not paper-filtered may increase "bad" cholesterol levels.
 
In another study researching the relationship between coffee consumption and cardiovascular disease - they found that drinking three and a half cups of coffee (caffeinated or decaffeinated) per day was associated with a 15% decreased risk of cardiovascular disease compared to drinking no coffee. 
 
The Italians have their own study which shows that drinking half a cup of espresso per day reduces your risk of death from heart disease by 37% and 28% reduced risk of death from all causes, compared to no or little coffee consumption. 
 
For the hard core coffee drinkers - unfortunately drinking more than 4 ounces or 120ml of espresso per day did not give you that extra edge of further reducing the risk of dying from heart disease or any other disease for that matter. 
 
The Swede’s found out that if you have already had a heart attack, it is best to drink 2 cups  of caffeinated coffee per day and you give yourself a 40% less chance of dying from cardiovascular disease. 
 
​Unfiltered coffee has been shown to increase cholesterol. You would have to drink more than 6 - 125ml cups per day to increase your total cholesterol by 20 mg/dl out of which the 16 is LDL the bad cholesterol and that triglycerides were also raised.
 
On the other hand, drinking only 1 to 3 small cups of coffee per day was not associated with an increase in triglycerides or the "bad" LDL cholesterol levels and was linked with only a modest 4 mg/dL increase in total cholesterol. Bear in mind that most coffee mugs hold between 325 to 475ml of coffee, with some holding up to 590 ml .
  
Now let’s get to the types of coffee… Unfiltered coffee seems to be worse for your heart compared to filtered coffee. 
 
Unfiltered coffee contains cafestol and kahweol, two cholesterol-raising chemicals found in coffee beans, while coffee filtered through a paper filter (including disposable K-Cups) contains only very small amounts of these constituents. 
 
Due to its cafestol and kahweol content, unfiltered coffee — including French press coffee, Turkish or Cyprus coffee, espresso, mocha, moka pot coffee, or coffee prepared using a metal strainer rather than a paper filter — may increase cholesterol or triglyceride levels. 
 
It is unlikely that the use of coffee additives (i.e., milk, creamer or sugar) is responsible for this association, as most of the reviewed studies controlled additive use.
 
There is also evidence that if you stop drinking coffee it helps to reduce your cholesterol levels. 
 
Now what if we have a cup of coffee and a cigarette ? A Greek study showed that coffee together with smoking increases arterial stiffness, which again is not a good thing as it leads to heart disease.
 
So, if we were to sum it up. Coffee in moderation of up to 3 cups providing not more than 400mg of caffeine per day is quite safe and beneficial for your heart, brain, physical performance, mental focus and weight loss. 
 
If you’re pregnant don’t have more than 200mg of caffeine per day or avoid it totally.
 
And be aware that consumption of large amounts of caffeine as supplements or energy drinks carry their own risks - possibly because of the rapid ingestion of caffeine. 

If you love candles as much as I do, then you’ll enjoy this blog post. From easing your stress to improving your memory, burning a candle in your living or work space can have many benefits.
 
In the past a candle was a source of light, today a candle represents so much more.
 


​It represents celebration, romance, meditation, and improves our mood and wellbeing.  
 
A candle can instantly lift up any space by adding not just a beautiful fragrance, but also creates a soothing, calming environment. 
 
The flicker of candlelight produces a lovely ambiance that simply cannot be replicated.
 
Lighting a few well-placed candles in your home can really create a cosy and intimate atmosphere.
 
Adding a candle here-and-there will create softness in your room and instantly make it feel warm and welcoming.
 
Candles are known for their soothing, healing properties and are often used by therapists, such as massage therapists, to create a peaceful ambiance in their therapy rooms. 
 
The sheer act of lighting a candle, its lovely flicker and the gentle glow it creates, helps ease and soothe the mind.
 
Give it a try the next time you have a stressful day: light a candle, watch the flame and just breathe for a few minutes - even just 60 seconds can make a big difference.
 
Did you know that our sense of smell plays a key role when it comes to our psychological health?
 
That's one reason why scented candles have become so popular lately. 
 
Lighting a candle in any corner of your home or office can bring you numerous health benefits. 
 
On days that you are feeling a little low, burning a candle in your room can improve your mood.
 
The soothing fragrance of the candle works like an antidepressant.
 
The scent improves your mood, regulates your hormone levels, and also boosts your immunity. 
 
You can pick citrus fragrances like lemon that are believed to improve mood. 
Some scents are especially soothing. There are many calming scents that you can choose from such as:  

• Lavender
• Rose
• Vetiver
• Bergamot
• Roman chamomile
• Neroli
• Frankincense
• Sandalwood
• Ylang Ylang
• Orange or orange blossom
• Geranium

 
Using scents to treat your mood is called aromatherapy. Several studies show that aromatherapy can certainly decrease your anxiety and improve your sleep.
 
Candles are a simple and stylish way that can help to improve your everyday quality of life. 
 
Add them to any room in your house. The use of subtle colours add a soft touch to any space; or go with bright, bold colours to really make an impact. 
 
They can also be very versatile, and come in a variety of styles and look wonderful in any room.
 
Bathroom candles provide a spa-like retreat, strategically placed candles throughout your living room make it cosy and calm, candles at the centerpiece of your dining room table keep romantic candlelit dinners within arms reach, and kitchen candles spark the atmosphere where we gather most often and can kill odours. 
 
Use candles outdoors on your veranda or in your garden to create a magical, whimsical escape; and don’t forget to burn citronella candles to keep insects away. 
 
Lighting a candle is an easy way to just take a couple of minutes from your hectic work or family schedule. You could light one in your bedroom, office and bathroom. Spend some time breathing in beautiful fragrances, and relax for that moment - recharging yourself for the rest of the day...
 
Mentioning hectic, office and work... did you know that lighting a candle can actually make you more productive by helping you achieve more focus. 
 
Candles can also assist in improving your meditation or prayer practices. If you do practice meditation or prayer then lighting a candle in that particular room will help you to connect more deeply with your soul or to a higher power. 
 
How about a little celebration and romance, grab your partner, light some candles and the rest I leave to your imagination ! 
 
 When choosing candles, make sure they are made with real essential oils and soy wax which are soot free, non-toxic, burn clean, and last much longer than traditional paraffin ones which produce black soot and release toxic carcinogens into the air. 
 
Whether you are treating yourself or friends, candles make perfect gifts and a nice treat to yourself!  

I want you to close your eyes and picture this… You’re at a tea party and there is only one type of biscuit offered - how about one of my favourites like a dark chocolate coated oat cookie. How many would you have ? One ? Two ?  Now picture another scene - you’re at another party and there are four different types of cookies.  How many will you have? One of each? More? 
 
Now let’s imagine something else.  For your snack, you have a choice of eating apples OR a basic fruit salad ? Now picture something else, you find yourself at another event  and the buffet is filled with  a variety of fruits like berries, mangoes, pineapple, sliced sweet bananas, crunchy apples,  nuts, cheese and those cute hors d’oeuvres… not to mention the prosecco or the gin and tonic … oooh and there’s more ! There is also a sit down dinner to a four course meal ! Now be brutally honest with your answer …  Will you eat more of the apples, the basic fruit salad or will you walk away from the fancy event feeling stuffed ! ?  
 
Yep ! I think you get the picture now. I may have exaggerated a little - but it happens to all of us to varying degrees. 
 
Over the years, I’ve noticed that my clients who attend a lot of receptions, parties, and restaurants have more trouble losing weight than their eat-at-home counterparts. I always assumed the problem was the fattening nature of the food or the large portions you’re more likely to be served while out. 
 
And while these may indeed be important issues, new research is  indicating that the single most important factor causing excessive caloric intake, in other words eating way too much -  may instead boil down to, too much variety.
 
One of the earliest quotes I heard my mother using was that “variety was the spice of life” .. 
Wouldn’t it be ironic if one of the very things we hold dear – variety and freedom of choice among the diverse and expansive food supplies – is the very thing making us fat?
 
Our instinctual urge to eat a varied diet is important for health and was helpful during evolution. People who ate different types of food each day were – and are – more likely to obtain all the essential nutrients.
 
Infants embrace variety and when presented with a large array of different healthful foods will naturally select a well-balanced diet, according to a classic study from the early 1900’s. But today, because of the wide array of unhealthy, fattening food available, our attraction to dietary variety may be getting us into trouble. The scientific evidence has been building for decades.
 
Let’s pull out the rat study - because studies show that humans don’t react any differently to rats. When the rat’s regular diet is changed to a diet with a variety of choices, they eat more calories and gain weight. 

In another study which set out to prove that when people were offered different shapes or flavours - they tend to eat more. In this case they used pasta, when the subjects were offered more than one shape of pasta in a bowl, they ate more than if there was just one shape I quote Susan B. Roberts a professor of nutrition at the Tufts University Medical School… She says - “Variety has an enormous passive effect on calorie intake” “The higher the variety of items you are confronted with, the more most people consume without even realizing it”. 
 
Today’s variety is overwhelming and usually involves an array of high fat and calorie options, which studies show increased body fatness. (though, eating many different types of vegetable gets you skinny , but we too rarely benefit from this fact) “Variety creates torture,” - which at the end of the day - perhaps less is more. 
 
Our instinctual urge to eat more is so ingrained in us that the only solution to overeating and weight problems is to limit our choices.  This may be why rigid diets seem to work well – at least for a short while, – no matter what type they are, or why going to a health farm and spa where choices are limited, is such a relief for some people. 
 
I mean if everyone in a Western country could move to an African village in the middle of nowhere, and trust me I have been there - everyone would be thin ! 
 
But let’s get back to reality, we’re not going to move to an African village or stay indefinitely at a health spa,  so, what’s a person to do?
 
Well … there’s a couple of things you could do, to help you navigate through the world of variety 
One of the easiest things to start with is by serving a variety of fruits and vegetables to your family and guests.. I bet you they’ll eat more healthy foods without even noticing it - especially if you have prepared a large platter with lots of different coloured fruits and vegetables.

I remember for my daughter’s birthday party - one of the center pieces was a large silver tray filled with carrot, cucumber and red, yellow and orange peppers cut into sticks. I would add cherry tomatoes, and grapes. Next to it would be some dips… I can say that it was one of the first things to go. And yes mummies, we did have cake, jelly and finger foods.  
 
Another thing that you can do is to reduce the variety of fattening appetizers, side dishes, and desserts, no one will notice.. 
 
You can also control the food in your environment, since you’ll tend to eat whatever is accessible. Make sure a variety of fruits, vegetables and healthy foods are more easily available.

A client of mine introduced me to a company that delivers fresh fruits and vegetables that are also chopped up and ready to eat.

So no excuses ! If you don’t have the time to prepare it yourself - order it online and get it delivered. 
 
Healthy eating doesn’t have to be boring, you can use lots of herbs, spices, colourful fruits and vegetables by eating the colours of the rainbow - and thinking outside the box by playing around with texture, shapes and colours.

For example you could try making zucchini noodles with pesto or a marinara sauce. If you feel like something comforting you could have some chicken with carrot or cauliflower mash. 

Then there’s the social life - restaurants - perhaps before you go to a restaurant, check out their menu online and make your choice ahead of time so that you’re not tempted by the fattening array of choices once you’re there.
 
And last but not least when you go grocery shopping - do so with a list and stick to it 97% . I always give myself that 3% to buy the odd less healthy foods which make life a little sweeter ! Like I always say, life has it’s zigs and zags - as long as there are more zigs than zags - we are on the right path !  
 
While the idea that ‘variety is the spice of life’ does not apply to promoting healthy diets and weight control across the board, we may still find that variety is good if we apply it to fruits, vegetables and other single ingredient foods ! 

T​his can be an extremely frustrating experience especially when you feel you are trying really hard to lose weight and you are not achieving your desired results. It, may be as simple as a couple of tweaks and changes to your exercise and eating habits which will get you to achieve your weight loss goals. 



​Below are mentioned the 18 common mistakes that people do when it comes to losing weight:  

#1: The Dreaded Weight Loss Plateau. –  Don’t panic ! It is incredibly common for the scale not to budge for a few days (or weeks) at a time. This does not mean that you are not losing fat. Your weight tends to go up and down by a kilo and it all depends on the foods you are eating, hormones and water retention. 

Another popular reason is that you most probably gained some muscle mass especially if you started exercising. Which is a good thing as we want to lose body fat and gain a little lean muscle. It’s a good idea to check your progress by measuring your body fat percentage and of course don’t forget to use your skinny jeans ! 

That’s my favourite way of checking. If my skinny jeans are feeling too tight , yes you know the feeling, like you’re being squeezed into a toothpaste tube – then you definitely need to get back on track.. If the skinny jeans are starting to feel loose and you look and feel sexy in them – well, give yourself a pat on the back. You are doing great ! 

#2. You’re not keeping track of what you’re eating: Awareness is incredibly important if you are trying to lose weight. Many people don’t have a clue of HOW much they’re really eating or drinking for that matter. Study after study shows that keeping track of your food intake helps with weight loss. People who use food diaries or photograph their meals consistently lose more weight than people who don’t. A little note here, avoid tracking your food if you’ve been diagnosed with an eating disorder. 

#3. You’re not eating enough protein: Make sure you’re eating about 25-30% of your calories as protein. It has been shown to boost your metabolism, makes you burn an extra 80-100 calories per day and it can make you feel less hungry so you automatically eat fewer calories per day. Protein can have an incredible effect on reducing your appetite by regulating  ghrelin the hunger hormone, it will also drastically reduce cravings and the desire to keep on snacking. 

One of the best ways to load up on protein is to have a high protein breakfast – this will help keep you full and keep your cravings at bay. High protein also keeps your metabolism fired up and prevents you from hitting that weight loss plateau we mentioned earlier. 

#4: You’re eating too much or too often  ! Many people who have trouble losing weight are simply eating too many calories. You may think that this does not apply to you but again studies show that we tend to under-estimate our calorie intake and we are way, way off . Try using a calorie counter 

#5. You’re not eating clean enough. – Food quality is just as important as food quantity.  Choose whole foods rather than processed junk foods. An easy and very simple way to stick to this is to eat single ingredient foods. Basically this means, that you eat foods that don't have a list of  ingredients on the packaging. For example fruit – when you buy apples – that’s all there is, vegetables, beans, meat, eggs, cheese whole grains – in a nut shell it’s foods that occur in nature. 

#6. You’re not lifting weights or doing resistance training. – This is really important because as it helps to build or maintain muscle which burns more calories than fat and helps to keep fat off for the long haul. 

#7. You’re binge eating. Whether it’s on junk foods or relatively healthy foods like nuts, dark chocolate or cheese – you’re still eating more than your body needs. 

#8. You’re not doing cardio – this includes activities like jogging, swimming, cycling. Cardio helps to burn that stubborn belly fat which is the dangerous fat that builds up around your organs. 

#9. Are you drinking your sugar ? Avoiding all sugary drinks is an excellent weight loss strategy. They often make up a large part of a person’s calorie intake. So read the labels and watch what you are drinking. Even fruit juices fresh or packaged are high in sugar.  Zero calorie drinks also count as they have also been shown to sabotage weight loss. 

#10. Sleep. Are you sleeping well ? Good sleep is sooo important for your body and mind. Did you know that adults and children that don’t sleep enough have a 55% and 89% risk of becoming obese. So make sure that you and the kids are getting enough sleep. 

#11. You’re not cutting back on carbohydrates. This is super important if you want to lose weight or if you have a metabolic condition such as type 2 diabetes or prediabetes. On a side note, some studies have shown that a low carb diet is more effective at weight loss than a low- fat diet. 

#12. You’re not drinking enough water. Water helps you lose weight. If you drink half a liter of water half an hour before your meals you will lose 44% more than your dehydrated counterparts. Drinking water helps you become a calorie burning machine ! 

#13. You’re drinking too much alcohol ! This is a tough one for most people – but if you want to lose weight faster, you’ve got to say goodbye to the alcohol.  Drinking a spirit like vodka or gin with a zero calorie mixer is best. Beer, wine and sugary cocktails are very high in calories. Alcohol itself has about 7 calories per gram, which is high.. 

#14. You’re not eating mindfully: A technique called mindful eating may be one of the world’s most powerful weight loss tools. It involves slowing down, eating without distraction, savoring and enjoying each bite while listening to the natural signals that tell your brain when your body has had enough. Numerous studies have shown that mindful eating can cause significant weight loss and reduce the frequency of binge eating 

#15. There are some medical conditions that can drive weight gain and make it much harder to lose weight. These include hypothyroidism, polycystic ovarian syndrome (PCOS), and sleep apnea. Certain medications like anti-depressants can also make weight loss harder — or even cause weight gain. Yet all hope is not lost, with the right diet and exercise, it is possible. 

#16.  Junk food addiction, in this case if you find yourself having very strong food cravings or a food addiction then the best thing would be to seek professional help in addition to incorporating a healthy diet. Step, by step you can beat it ! 

#17. Unrealistic expectations :  Weight loss is generally a slow process. Many people lose patience before reaching their goal. Although it is often possible to lose weight fast in the beginning, very few people can continue to lose weight at a rate of more than  ½ a kilo per week. 

It is important to focus on creating better health and wellbeing through eating a nutrient -dense diet and add in exercise than to focus solely on weight-loss. 

#18. You’re too focused on dieting. Did you know that there are studies that show people who diet actually gain more weight over time. Diets don’t work in the long term. Focus on nourishing your body instead of depriving it and let weight loss follow as a natural side effect. Let your main focus be on creating healthy eating and healthy lifestyle habits for life ! 

I know, weight loss is not always easy and numerous factors can bring it to a standstill.

Yet, at the most basic level, not reaching your weight loss goal can occur when calorie intake is equal to or higher than calorie use.

Try using strategies such as mindful eating, keeping a food diary, eating more protein, and doing strength exercises.
​
In the end, changing your weight and your lifestyle requires patience, and the 3 D’s which are discipline, dedication and determination… 

I must confess that I am such a sucker for ice-cream. One reason I was ’nearly’ a vegan for years was because I couldn’t give up my ice-cream.
 
We all seem to like ice cream, don't we? It’s no wonder with that highly addictive combination of fat and sugar.
 
Truth be told, it is only recently that supermarkets have started stocking a variety of ice-creams to suit people’s nutritional needs.
 
I am sure there are quite a few of you out there that eat ice-cream, and experience the short-lived pleasure only to pay for it later with wicked indigestion, gas, bloating and even diarrhea from the dairy and sugar combination.
 
The good news is, like the grain industry have come up with gluten-free bread which can now be found everywhere, the ice cream industry is stepping up their game and creating healthier options for those that are lactose intolerant, Keto, Vegan, Paleo, or others that simply want to enjoy an occasional bowl of ice cream and not curse their decision a few hours later. So, the fact is, there's actually now some pretty decent store-bought ice cream options out there.
 
So, let’s get down to the nitty, gritty of what to look for in a healthy ice-cream.
 
Low Carb
Keto ice cream lovers now have more choices than ever. Traditional ice cream is generally high in carbs, mostly from sugar, and contains around 20g carbs per ½ cup serving. Nowadays you can find ice cream that has less than 5g net carbs per 500ml.
 
The only thing with keto-friendly ice-creams is that many brands may add indigestible fibre (such as inulin or tapioca fibre) to decrease net carbs. They’ll also throw in zero-sugar artificial sweeteners or sugar alcohols, which can cause uncomfortable gas, bloating, nausea, and diarrhea in some people.
 
Put simply, avoid eating a whole tub of Keto ice cream in one go – otherwise ….  the toilet is exactly where you’ll be sitting afterwards !
 
High Protein
Regular ice cream uses cream as its base (hence the name), while “high-protein” brands are usually made with skim milk along with whey or milk protein concentrate to increase protein content. However, they usually only contain around 6g protein per serving; but to be fair, that’s double traditional ice cream’s protein content (2-3g). Don’t forget to read the labels, as many high protein brands may add some nasties such as gums or carrageenans. If you are lactose-intolerant or you generally avoid dairy, it may be tougher to find a high protein ice-cream since most are dairy – based.
 
Low Fat
Traditional ice cream contains anywhere from 7-13g of fat per serving. Today, you can find quite a few ice creams lower than 5g of fat per ½ cup—and there are even brands with literally zero fat.
 
Low fat products in general are questionable as most often the fat is removed from the milk and is replaced with sugar, which we already know in large amounts is disastrous to a healthy, nutritious diet. We also know that without the fat you are more likely to eat more of it as you won’t feel satiated compared with the full fat varieties.
 
 
Sweeteners
 
Your average ice-cream has a high content of sugar which can range from between 12 – 24g of added sugar in ½ Cup.
 
Today you can find dozens of low-sugar and even zero-sugar ice creams… for example; those that are labelled “low fat” or “high protein,” it’s important to consider what they’re replacing that sugar with to make it taste better than just a tub of ice.

Usually, sugar is replaced with ingredients such as artificial sweeteners and sugar substitutes, which can often be worse for you than actual sugar.
 
Here are some general guidelines.
 
Avoid:

• Artificial sweeteners: Saccharine, Aspartame, Sucralose, Neotame, Acesulfame-K
• Corn syrup

Consume in moderation:

• Organic cane sugar
• Tapioca syrup
• Agave syrup
• Sugar alcohols: Erythritol, Xylitol, Sorbitol, Mannitol, Maltitol*

     *Avoid/limit these if  they cause you digestive upset (gas, bloating, etc.)

Healthiest choices:

• Stevia
• Dates
• Allulose
• Monk fruit extract
• Natural fruits (e.g. banana, strawberries)

In summary, I would probably choose ice cream with a few grams of natural sugar over one that contains zero sugar, or contains large amounts of artificial sweeteners or bloat-inducing sugar alcohols. 

Additives
 
Traditional ice cream, which is rich in dairy and high in sugar, fat, and calories, contains a very simple list of real food ingredients: milk, cream, sugar, egg yolks.

However, in order to create “healthier” ice creams that tailor to specific diets or health needs, many of these basic ingredients get swapped out for alternatives, some of which may be harmless whilst others are anything other than healthy.
 
Vegetable Oils
Unfortunately, a large number of vegan and dairy-free ice-cream companies add vegetable oils as an emulsifier, to make up for the low-fat content. The most common vegetable oils used are soybean, canola and cotton seed. Avoid vegetable oils like the plague, simply put they cause inflammation in the body and are bad for brain and heart health.
 
Natural Flavours
When the label mentions natural flavours, it doesn’t necessarily mean that they are natural. “Natural flavours” is a blanket term for any plant- or animal-based ingredient that a company wants to keep secret. In general, while most “natural flavours” won’t kill you in moderate amounts, I’d look for ice cream brands that use more natural flavouring ingredients, like cinnamon, cacao, peppermint, mastic, rum and which are actually listed on the label.
 
Gums, Stabilizers, and Thickeners
Look at most healthy or dairy-free ice creams, and you’ll notice the presence of gums such as xanthan gum, guar gum, locust bean gum, acacia gum, or carob bean gum. These are added to prevent the formation of ice crystals, which is key to a rich, creamy, smooth ice cream. While these gums are generally thought to be safe, they are in essence soluble fibres that the body can’t break down, so for some people, especially those with Small Intestine Bacterial Overgrowth (SIBO) or leaky gut problems, they can cause digestive upset.
 
Another very common stabilizer is carrageenan, which is an extract of red edible seaweed. It’s commonly used in ice cream due to its gelling, thickening, and stabilizing properties. However, it should be avoided as some animal studies link it to inflammation, diabetes and even cancer.
 
Taste, Texture & Thaw Times.
Even if an ice cream passes the test with macronutrients, sweeteners, and additives, along with quality and dietary considerations, you probably won't want to eat it unless it tastes good !  Two important factors are taste and texture. 
 
Healthy ice creams also tend to be somewhat more limited in flavours because the more add in’s added to them – the more likely they would sabotage the health factor.
 
Most people want a creamier texture—regardless of whether or not there is any actual dairy in the ice cream—which is the result of higher fat content.
 
Finally, there’s the importance of thaw time. There can be quite a variation in the time it takes for different ice creams to thaw. If an ice-cream takes 15 minutes to thaw before you can eat it – it may dampen your ice-cream enthusiasm. I am willing to bet that when most of you want to eat ice cream you'd prefer to eat it right then and there and if you have kids, there’s absolutely no way  they'd want to wait !
 
Whatever ice cream you choose to eat, it can absolutely be part of a healthy diet but always in moderation !