1. Play with Food: Let kids touch, sniff, and play with food without requiring them to eat it. Familiarity through interaction helps them feel more comfortable.
2. Be Patient: Consistently serve new foods alongside familiar favourites. For example, offer peas next to their favourite pasta. Over time, they may become more open to tasting.
3. Rotate Foods: Avoid serving the same food daily. Instead, mix it up—for instance, carrots today, green beans tomorrow, then back to carrots later in the week—to build variety.
4. Start Small: Begin with tiny portions, such as a single pea or small piece of chicken, and gradually increase as they show interest. 
5. Be Honest: If your child asks about a green speck in their smoothie, tell them it’s spinach. Honesty helps them feel safe with their food and builds trust.
6. Try Snack Times: Use snack time as a chance to introduce new foods, like cheese and apple slices. This less formal setting can make kids feel more at ease.
7. Limit Snacks/Drinks: Set specific times for meals and snacks to prevent grazing, helping your child approach meals with a healthy appetite.
8. Snack Plates: Offer a small tray or plate with various foods, like sliced cucumber, cheese cubes, or a few berries. Having options without pressure encourages tasting.
9. Peer Influence: Invite friends who enjoy different foods over for meals. Seeing a friend eat broccoli or mango can encourage your child to try it, too.
10. Engage in Conversation: Ask fun questions like, “Where would you go if you could go anywhere?” Making mealtime about family interaction rather than just eating can reduce pressure.
11. Stay Calm: Avoid making a big deal if they try or refuse a new food. Casual reactions make new foods less intimidating and help them feel more in control.
12. Record Progress: Take photos of food victories to remind your child of the foods they enjoyed. This can motivate them to try other foods in the future.
13. Use Purees: Blend new foods to a smooth consistency first, then gradually make them chunkier. For instance, start with blended sweet potatoes and slowly add texture over time.
14. Enhance Flavors: Add flavors that suit your child’s taste, like a bit of honey on carrots or cinnamon on sweet potatoes, to make foods more appealing
    
15.  Food Chaining (Graduated Exposure): This technique involves introducing foods similar to what your child already enjoys:
    

•  If they love chicken nuggets, transition to different brands or versions with less breading, then to grilled chicken, and eventually to dishes like chicken with rice.
•  For a pizza lover, progress from pizza to pasta with tomato sauce, then grilled cheese with tomato soup, and eventually a cheese quesadilla with salsa.
•  Use shape and texture similarities, such as moving from French fries to sweet-potato fries, or colour connections, like plain waffles to waffles with honey or a little bit of jam or a healthy spread.
  
•  Move slowly between stages, giving each change at least a week or two. Patience with this approach can help them develop a more varied and balanced diet over time.

 
These strategies create a relaxed, positive environment that encourages curiosity and willingness to try new foods without feeling pressured.

Imagine being able to naturally control your hunger and improve your eating habits just by making sure you're getting enough vitamin D.

It might sound too good to be true, but research is revealing that this essential nutrient—often called the "sunshine vitamin"—plays a key role in regulating appetite and more.

Let’s explore how vitamin D impacts your hunger and why keeping your levels in check year-round is so important.
What is Vitamin D, and How Does It Affect Hunger?
Though we often think of vitamin D as just another vitamin, it’s actually a hormone essential for many important body functions. It helps regulate calcium, supports a strong immune system, and has a surprising role in controlling appetite. This happens through its effect on leptin, a hormone that signals your brain when you're full.
The Connection Between Vitamin D and Leptin
Leptin is sometimes called the "satiety hormone" because it helps tell your brain when you’ve had enough to eat. Research suggests that having optimal levels of vitamin D can positively influence leptin levels. As a result, you may feel full faster and more satisfied after meals, which can support better eating habits and weight management. In this way, maintaining healthy vitamin D levels could directly improve your control over hunger.
Why Checking Your Vitamin D Levels is Key
Making sure your vitamin D levels are within a healthy range can have a big impact not just on your hunger, but also on overall health. In many places, like Germany, natural vitamin D production from sunlight is only high during the summer months, leading to lower levels at other times of the year. Experts recommend maintaining a vitamin D concentration of around 60 ng/ml in your blood for optimal benefits, including better appetite control.
Can Vitamin D Supplements Help with Hunger?
In addition to its impact on leptin, vitamin D also helps regulate other important hormones like adiponectin, which affects how sensitive your body is to insulin. Research has shown that vitamin D can reduce inflammation in fat tissue and even lower levels of certain inflammatory markers. However, while vitamin D can help prevent obesity by improving appetite regulation and insulin sensitivity, it doesn’t directly cause weight loss in people who are already obese.
Vitamin D: The “Secret Ingredient” for Health
If I had to choose one nutrient that could help prevent—and in some cases, even treat—various health issues, it would be vitamin D. From heart disease and diabetes to depression, insomnia, and even cancer, vitamin D plays a role in preventing and managing these conditions. In fact, vitamin D deficiency is the most common nutritional deficiency worldwide.
More Than Just a Vitamin
Vitamin D is far more than a simple vitamin we get from food or sunshine. Its active form acts like a hormone, influencing many different bodily processes. It affects over 2,000 genes, including those that regulate metabolism, mood, and even fat cells. For example, fat cells with higher vitamin D levels are more metabolically active, meaning they burn more calories. A lack of vitamin D disrupts the appetite-suppressing hormone leptin, potentially leading to overeating and weight gain.
Can Vitamin D Help Protect Against Cancer?
Yes, it can. Studies have found a strong link between adequate vitamin D levels and a lower risk of mortality from various cancers, including breast, prostate, pancreatic, colorectal, and lung cancer. Keeping your vitamin D levels up might be one of the simplest and most effective strategies for cancer prevention.
Conclusion: Why You Should Prioritize Vitamin D
Vitamin D does more than just keep your bones strong; it helps regulate your appetite, supports your immune system, protects against cancer, and even improves your mood.

Whether through sun exposure, food, or supplements, making sure you get enough vitamin D could be the key to better health and well-being.

So, keep an eye on your vitamin D levels year-round, and don’t forget to minimize your exposure to toxins like pesticides for an even bigger boost to your overall health.

Achieve Smooth, Healthy Skin: A Holistic Approach to Cellulite Treatment
 
Cellulite is a common concern, particularly for those seeking to enhance the appearance of their legs, thighs, and buttocks. While there's no one-size-fits-all solution, combining various approaches can significantly reduce the appearance of cellulite. This article explores effective methods, including cellulite detox diets, natural treatments, exercises at home, and holistic approaches that can help you see results in as little as a month.
 
1. Cellulite Detox Diet
A key component of any cellulite reduction plan is a well-balanced diet focused on detoxifying the body. The cellulite detox diet emphasizes consuming foods that flush out toxins and promote healthy skin. Incorporate plenty of fruits, vegetables, whole grains, and lean proteins. Foods rich in antioxidants, like berries and green tea, combat free radicals that can damage skin cells. Staying hydrated is also crucial, as water helps to keep skin supple and reduce the dimpling effect caused by cellulite.
 
2. Cellulite Natural Treatment
There are numerous natural remedies for cellulite that can be easily incorporated into your daily routine. Dry brushing, for example, helps to stimulate blood flow and lymphatic drainage, which can reduce the appearance of cellulite. Coconut oil is another popular natural treatment; massaging it into the skin can help to moisturize and improve skin texture. Essential oils like juniper, grapefruit, and rosemary are known for their detoxifying properties and can be added to your massage routine.
 
3. Cellulite Exercises at Home
Regular exercise is one of the most effective ways to combat cellulite. Cellulite exercises at home focus on toning and strengthening the muscles underneath the skin, thereby reducing the visibility of cellulite. Squats, lunges, and leg lifts are particularly effective for targeting the thighs and buttocks. Incorporating a mix of cardio and strength training exercises can enhance overall circulation and help burn fat, further reducing the appearance of cellulite.
 
4. Holistic Cellulite Treatment
A holistic cellulite treatment considers the body as a whole, addressing lifestyle factors that contribute to cellulite formation. This approach often includes a combination of diet, exercise, natural remedies, and stress management techniques. Practices like yoga and meditation can help reduce stress, which in turn reduces the production of cortisol, a hormone that can contribute to fat storage and cellulite formation. Additionally, ensuring you get enough sleep is crucial, as this is when the body repairs and regenerates skin cells.
 
 5. How to Get Rid of Cellulite on Legs Workout
To specifically target cellulite on the legs, a focused workout regimen is essential. How to get rid of cellulite on legs with using specific workouts, which typically include exercises like leg presses, step-ups, and calf raises. These exercises tone the muscles in your legs, making the skin appear firmer and smoother.

 6. How to Reduce Cellulite in a Month
If you’re looking to see noticeable results quickly, a combined approach is your best bet. How to reduce cellulite in a month, involves sticking to a strict routine of diet, exercise, and natural treatments. Consistency is key. Incorporate the cellulite detox diet with regular home workouts, and use natural remedies like dry brushing and essential oils daily. By maintaining this regimen, you can significantly reduce the appearance of cellulite in just 30 days.
 
Conclusion
Reducing cellulite is a gradual process that requires a combination of healthy eating, regular exercise, and natural treatments. By following a holistic approach, you can achieve smoother, firmer skin and enjoy long-lasting results. Remember, consistency and patience are essential in your journey toward cellulite-free skin.
 
Introducing the Cellulite Buster: 30 Day Plan
 
Free 7 Day Trial: Use this Discount Code: 7DAYFREETRIAL 

If you're looking for a comprehensive approach to tackling cellulite, consider the Cellulite Buster: 30 Day Plan.

This 22-page e-book provides:

• An Explanation of Cellulite: Understand what cellulite is and why it develops.
• Dietary Guidance: Learn about foods to avoid and foods to include in your detox cellulite diet.
• 7-Day Sample Meal Plan: Get a head start with a structured meal plan. It also includes vegetarian choices.
• Lifestyle Tips: Incorporate daily habits that can reduce cellulite.
• Natural Treatments and Herbal Remedies: Discover effective, natural ways to combat cellulite.
• Exercise Plan: Follow a 6-day exercise routine specifically designed to target cellulite. There are various leg workouts (video), 15 minutes or less. A 15- minute weekly yoga workout to beat stress and bi-weekly walks for cardio.

 
By following this complete Holistic Cellulite Treatment, 100% at home plan, no fancy equipment needed,  you can expect to see noticeable improvements in the appearance of your skin, leading to increased confidence and satisfaction.
  
Cellulite is a natural and common condition, but understanding its causes and implementing effective strategies can significantly reduce its appearance.

​Embrace a holistic approach with the Cellulite Buster: 30 Days Plan, and unlock the secrets to smooth, sexy legs. Don't wait—start your transformation today!
 
Get started with the Cellulite Buster: 30 Days Plan now!

Are you looking to supercharge your morning routine with a nutritious boost?

Look no further than goji berries – the tiny but mighty fruit that packs a powerful punch of health benefits.

Adding goji berries to your breakfast not only enhances the flavor and texture of your meal but also offers a plethora of nutritional advantages that can contribute to your overall well-being.

Rich in Nutrients:
Goji berries are bursting with essential vitamins, minerals, and antioxidants that are vital for maintaining optimal health. These vibrant red berries are particularly high in vitamin C, vitamin A, iron, and fiber.

Incorporating them into your breakfast can help fortify your immune system, support healthy digestion, and promote glowing skin.

Antioxidant Powerhouse:
One of the most remarkable qualities of goji berries is their antioxidant content. These berries are loaded with potent antioxidants such as zeaxanthin, beta-carotene, and flavonoids, which help combat oxidative stress and protect your cells from damage caused by free radicals. By starting your day with a dose of antioxidants from goji berries, you can bolster your body's defenses against aging, inflammation, and chronic diseases.

Eye Health:
Goji berries are a powerhouse of nutrients that promote eye health. Rich in antioxidants like zeaxanthin, these berries protect the eyes from harmful UV rays and oxidative stress, reducing the risk of age-related macular degeneration and other vision disorders.

Immune System Support:
Goji berries contain healthy antioxidants known for their immune-boosting qualities and their ability to fight harmful free radicals and inflammation. With high levels of vitamins A and C, these berries play a vital role in building immunity and preventing illnesses, ranging from the common cold to cancer.

Cancer Protection:
The high levels of antioxidants in goji berries, including vitamin C, zeaxanthin, and carotenoids, make them effective in fighting cancer cells. These antioxidants slow tumor growth, reduce inflammation, and help remove harmful substances from the body. Research suggests that goji berries may inhibit tumor growth and enhance the effectiveness of cancer treatments.

Promotes Healthy Skin:
Beta-carotene, found in abundance in goji berries, is essential for promoting healthy skin. Incorporating goji berries into your breakfast can help nourish your skin from within, giving you a radiant and youthful complexion.

Mood Enhancement and Liver Health:
Studies suggest that goji berries may improve mood, reduce anxiety, and enhance sleep quality. Additionally, research indicates that these berries can prevent liver damage and aid in managing liver health, making them a valuable addition to your morning routine.

In conclusion, incorporating goji berries into your breakfast is a simple yet effective way to boost your nutrition and elevate your morning routine.

From enhancing your immune system and protecting your eyes to promoting healthy skin and supporting overall well-being, these tiny superfruits offer a multitude of benefits that can set the tone for a vibrant and energized day ahead. \

​So why wait? Start reaping the rewards of goji berries and embark on a journey towards a healthier and happier you!

In recent years, there has been a growing interest in natural remedies and preventive measures for various health concerns, including cancer.

While no single food or herb can guarantee immunity, certain kitchen herbs and spices have shown promising cancer-protective qualities.

In this article, we'll explore six readily available kitchen herbs and spices that are not only flavorful but also offer potential benefits in the realm of cancer prevention.

1) Turmeric:
Known for its vibrant golden hue and distinctive flavor, turmeric contains a powerful compound called curcumin. Curcumin has been extensively studied for its anti-inflammatory and antioxidant properties, which may contribute to its potential cancer-fighting abilities. Some studies suggest the curcumin in turmeric has a variety of health benefits, including fighting cancer cells. Some lab studies have found it might work against lung, breast, prostate, and colon cancers. Others suggest that curcumin might help chemotherapy work better. Consider incorporating turmeric into your dishes, such as curries, soups, or golden milk.

2) Garlic:
A staple in many kitchens worldwide, garlic not only enhances the taste of your meals but also boasts numerous health benefits. Allicin, a sulfur-containing compound found in garlic, has been linked to anti-cancer properties. In vitro studies demonstrated that allicin and its secondary metabolites play an antitumor role by inhibiting tumor cell proliferation, inducing apoptosis, controlling tumor invasion and metastasis, decreasing angiogenesis, suppressing Helicobacter pylori, enhancing the efficacy of chemotherapeutic drugs, and reducing the damage caused by chemotherapeutic drugs. In vivo studies further demonstrate that allicin and its secondary metabolites inhibit cancers of the digestive system. Garlic is versatile and can be used in various dishes, from pasta sauces to roasted vegetables and dips. 

3) Ginger:
Ginger (Zingiber officinale) is one of the most widely used natural products consumed as a spice and medicine for treating nausea, dysentery, heartburn, flatulence, diarrhea, loss of appetite, infections, cough, and bronchitis. Renowned for its digestive benefits and aromatic flavor, ginger also harbors potential cancer-protective qualities in addition to having anti-inflammatory and antioxidant effects. Experimental studies showed that ginger and its active components including 6-gingerol and 6-shogaol exert anticancer activities against GI cancer. Add grated ginger to teas, stir-fries, or even incorporate it into smoothies for a refreshing twist.

4) Rosemary:
Beyond its delightful fragrance and ability to elevate the flavor of roasted meats and vegetables, rosemary may offer cancer-preventive properties. This herb contains rosmarinic acid and carnosol, compounds that exhibit antioxidant and anti-inflammatory effects. Rosemary and its extracts can prevent the growth of cancer cells as well as tumours in many types of cancers such as colon, breast, liver and stomach. Carnosol, carnosic acid, ursolic acid, and rosmarinic acid are other bioactive compounds identified in these extracts. Marinate your meat with rosemary before cooking. The antioxidants can help to neutralise carcinogenic compounds known as heterocyclic amines (HCAs) that form when meat reaches temperatures of 200C degrees or higher.

Note: I never cook with temperatures over 200C. My go to oven temperature is 170-180C degrees. Rosemary can be added in marinades, dressings, or infused oils.

5) Oregano:
Oregano is also a potent herb with potential cancer-fighting properties. Rich in antioxidants, oregano contains compounds like carvacrol and thymol, which have been studied for their anti-inflammatory and anti-cancer effects. Carvacrol alone shows the potential to target cancerous cells and significantly deter the growth of cancer cells; this is a targeted method. It offers anti-inflammatory effects by decreasing oxidative stress, primarily targeting ER and mitochondria. Carvacrol depicts targeted explicitly ROS dependent and mitochondrial-mediated apoptosis in different cancer cells. Moreover, carvacrol significantly regulates the cell cycle and prevents tumor progression. Few reports also suggest its significant role in inhibiting cell migration, invasion, and angiogenesis in tumor cells. Hence, carvacrol affects cell survival and cell-killing activity by targeting key biomarkers and major signaling pathways, including PI3K/AKT/mTOR, MAPK, STAT3, and Notch. Use fresh or dried oregano in salads, pasta dishes, or sprinkle it on roasted vegetables.

6) Cinnamon:
Beyond its sweet and warming flavor, cinnamon has gained attention for its potential health benefits. Cinnamaldehyde, the active compound in cinnamon, exhibits antioxidant and anti-inflammatory properties. Additionally, research has shown that cinnamaldehydes have an effect that inhibits the invasion and metastasis of cancer cells. This class of compounds was investigated for their possible application in the treatment of cancers, such as leukaemia, colon, hepatocellular carcinoma, prostate, mouth, and breast cancers. Sprinkle cinnamon on your oats, yogurt, or apples for a delightful and potentially healthful touch.


While incorporating these kitchen herbs and spices into your meals won't guarantee protection against cancer, they can be valuable additions to a well-rounded, health-conscious lifestyle.

I always advise that to be able to reap the therapeutic benefits of herbs and spices, they should be drunk as potent infusions or used as essential oils.

Maintaining a balanced diet, rich in a variety of fruits, vegetables, herbs, and spices, is key to supporting overall health. Embrace the diverse flavors and potential health benefits these kitchen additions bring to your meals, making your culinary journey a step towards a healthier, more vibrant life.

​As always, it's essential to consult with healthcare professionals for personalized advice.

​In the hustle and bustle of daily life, snacking has become an integral part of our routines. Whether it's the mid-morning munchies or the late-night cravings, we often turn to quick and convenient snacks to satiate our hunger. However, there's a lurking concern: could our snacking habits be contributing to unwanted weight gain?
 
The answer might lie in the types of snacks we choose, particularly those falling under the category of ultra-processed foods. These snacks, laden with sugar, white flour, trans fats, and hydrogenated fats, can have a significant impact on our waistlines and overall health.
 
1. The Sugar Trap:
One of the primary culprits in many ultra-processed snacks is refined sugar. From candies to sugary beverages, these treats provide a quick energy boost but come with a downside. Excessive sugar consumption can lead to insulin resistance, making it easier for the body to store fat. Moreover, the spike in blood sugar levels followed by a crash can leave us feeling lethargic and craving more sugary delights.
 
2. White Flour Woes:
Ultra-processed snacks often contain refined white flour, devoid of the fiber found in whole grains. This refined flour can cause rapid spikes in blood sugar, similar to the effects of sugar. Additionally, the lack of fiber fails to provide a sustained feeling of fullness, leading to overeating and a higher calorie intake.
 
3. Trans Fats and Hydrogenated Fats:
Trans fats, commonly found in many processed snacks, have been linked to an increased risk of heart disease and obesity. These fats not only contribute to weight gain but also pose serious threats to cardiovascular health. Hydrogenated fats, often used to enhance the shelf life of snacks, can wreak havoc on cholesterol levels, leading to adverse health effects.
 
4. Temptations in the Form of Chocolates, Crisps, and Biscuits: 
While these indulgences are undeniably delicious, they are often high in unhealthy fats, sugars, and empty calories. Consuming them regularly can easily tip the balance of our calorie intake, pushing it beyond what our bodies need for sustenance.
 
5. Beware of Processed White Bread and Crackers:
Often disguised as convenient and light snack options, processed white bread and crackers lack the nutritional benefits offered by their whole-grain counterparts. These snacks can cause rapid spikes in blood sugar, leaving us feeling unsatisfied and prompting further snacking.
 
6. Sweets and Hidden Calories:
Sweets, including candies and other sugary confections, may seem harmless in small quantities. However, they pack a punch of hidden calories that can add up quickly, contributing to weight gain over time. Additionally, the lack of nutritional value in these treats leaves our bodies craving more to meet essential nutrient requirements.
 
Breaking the Cycle:
As a Holistic Nutritionist, I emphasize the importance of mindful and health-conscious snacking. Opting for whole, minimally processed foods such as fruits, nuts, seeds, and vegetables can provide the body with essential nutrients and sustained energy without the drawbacks associated with ultra-processed snacks.
 
By choosing snacks rich in fiber, vitamins, and minerals, we can support our overall health and maintain a healthy weight. It's essential to listen to our bodies, recognizing true hunger and nourishing ourselves with foods that contribute to our well-being.
 
In conclusion, while snacking is a natural part of our daily lives, the choices we make can significantly impact our health and weight. Steering clear of ultra-processed snacks and opting for nutritious alternatives can be a game-changer in achieving a balanced and sustainable approach to snacking and overall well-being.

Online Health and Nutrition Coaching: 

The festive season often brings joy, celebration, and, unfortunately, a bit of extra weight. If you find yourself post-holiday wanting to shed those indulgent pounds and regain focus on your health journey, here are four holistic tips to help you reset and embrace a healthier you.

Hydration and Detoxification:
Start your post-holiday reset by prioritizing hydration. Infuse your days with water, herbal teas, and detoxifying liquids to flush out excess salts and toxins accumulated during the festive feasts. Opt for refreshing beverages like lemon water or green tea to support digestion and kickstart your metabolism.

Balanced Nutrition:
Realign your diet with nutrient-dense, whole foods. Incorporate a colorful array of fruits and vegetables to boost essential vitamins and minerals. Aim for lean proteins, whole grains, and healthy fats to provide sustained energy and keep cravings at bay. Consider a gentle, short-term cleanse to jumpstart your body's natural detoxification process.

Mindful Movement and Exercise:
Reignite your fitness routine with mindful movement. Engage in activities that you genuinely enjoy, whether it's a brisk walk, yoga, or a fun dance session. Consistency is key, so find an exercise routine that fits seamlessly into your daily life, helping you burn calories and elevate your mood.

Mind-Body Connection:
Nurture your mental well-being by embracing mindfulness practices. Stress and emotional eating often accompany holiday indulgences. Incorporate meditation, deep breathing exercises, or journaling to reconnect with yourself and cultivate a positive mindset. This holistic approach can empower you to make mindful choices and avoid impulsive decisions regarding your diet.

The Importance of Immediate Action:
In the pursuit of post-holiday wellness, procrastination is the enemy. Cultivating qualities such as discipline, determination, and dedication is essential. Begin your journey to a healthier you today. Small, consistent efforts compound over time, creating lasting change. Embrace the opportunity the new year brings to develop these character qualities and witness the transformative impact on your overall well-being.

Remember, the journey to reclaiming your health is a marathon, not a sprint. By incorporating these holistic tips and fostering essential character qualities, you're setting the stage for a vibrant and energized new you. Cheers to a healthier, more balanced year ahead!

Introduction:
In recent years, there has been a growing interest in exploring the link between diet and mental health. As a holistic nutritionist, I often encounter clients who wonder whether certain foods, particularly bread, could be contributing to their feelings of depression. In this article, we will delve into the complex relationship between bread consumption and mental health, examining both the potential connections and the broader context of dietary influences on emotional well-being.
 
Understanding the Basics:
Bread, a dietary staple for many cultures, is a source of carbohydrates, fibre, and various essential nutrients. Carbohydrates, in particular, play a crucial role in serotonin production, a neurotransmitter associated with mood regulation. While the body needs a balance of nutrients for optimal functioning, it's essential to consider the quality and quantity of the bread consumed.
 
Refined vs. Whole Grain:
The type of bread matters. Refined white bread has undergone significant processing, leading to a loss of nutrients and fibre. On the other hand, whole grain bread retains more of its nutritional value, providing a steady release of energy and supporting overall health.
 
The Glycemic Index Factor:
The glycemic index (GI) measures how quickly a particular food raises blood sugar levels. Foods with a high GI, such as refined white bread, can cause rapid spikes and crashes in blood sugar, potentially impacting mood and energy levels.
 
Blood Sugar and Mood:
Fluctuations in blood sugar levels can influence mood swings, irritability, and fatigue. Choosing lower GI options, like whole grain bread, may contribute to more stable blood sugar levels and a more balanced emotional state.
 
Gluten Sensitivity and Beyond:
For some individuals, the focus goes beyond the type of bread to the presence of gluten, a protein found in wheat and other grains.
 
Gluten and Mental Health:
While the majority of people can consume gluten without issue, some may experience gluten sensitivity or celiac disease, conditions associated with various physical and mental symptoms. In some cases, addressing gluten-related issues could positively impact mood.
 
The Gut-Brain Connection:
 Microbiome Influence:
Emerging research highlights the intricate relationship between the gut and the brain. The gut microbiome, composed of trillions of microorganisms, plays a role in nutrient absorption and neurotransmitter production. An imbalance in the gut flora may contribute to mood disorders.
 
Practical Tips for a Balanced Approach:
 
Diversify Your Diet:
Rather than fixating on a single food item, focus on maintaining a varied and balanced diet that includes a range of nutrients from different sources.
Choose Whole Foods:
Opt for whole grain breads, rich in fibre and nutrients, over their refined counterparts. These choices can contribute to sustained energy levels and overall well-being.
 
Monitor Your Body's Response:
Pay attention to how your body reacts to different foods. Keep a food journal to identify patterns between your diet and mood fluctuations.
 
Conclusion:
While it's tempting to pinpoint a single food item as the cause of depression, the relationship between diet and mental health is multifaceted. Bread, when chosen wisely and consumed as part of a balanced diet, can be a valuable source of nutrients.
 
However, individual responses vary, and factors such as the type of bread, glycemic index, gluten sensitivity, and the gut-brain connection should be considered.

As a holistic nutritionist, my approach is to encourage mindful eating, considering the broader context of one's diet and lifestyle for optimal mental and physical well-being. 

The ocean contains rich sources of many nourishing substances that are high in essential minerals, the 43 trace minerals, chlorophyll, iodine, protein, essential fatty acids, vitamins and much more.

Iodine is essential for the thyroid gland. It stimulates the parathyroid glands making it easier to absorb the calcium in the seaweed needed to nourish bones and leg joints.

This is one reason kelp is good for arthritis sufferers.

The darker sea vegetables contain alginic acid which converts heavy metals in the body into harmless salts that are easily discharged. Kombo, wakame, hijiki and kelp are the dark sea vegetables.

Research at McGill University, Canada has found that the dark sea vegetables can even remove radioactive Strontium-90 from the body.

Medical doctors in Nagasaki, Japan, in attempting to treat radiation-poisoned victims, following the dropping of the atomic bomb in 1945, saved many of their patients by administering a diet of miso soup, brown rice, and sea vegetables.

The Canadian Medical Association Journal also reported the importance of different marine algae in preventing absorption of radioactive products, as well as in their use as possible natural de-contaminators.

Kelp comes in tablet, powdered and liquid forms and it is recommended for arthritis and thyroid malfunction, and is good in aiding in protection from chemotherapy, radiation, and x-rays.

Seaweed contains calcium phosphate making it good for brittle bones common in osteoporosis.

The calcium, iodine, and sodium alginate in seaweed also serve as buffers against cancer.

Seaweed may also be an important factor in the low rates of certain cancers in Japan.

In 1974, the Japanese Journal of Experimental Medicine reported scientists had found several varieties of kombu that were effective in the treatment of tumours.

Ten years later, a Harvard University Medical Centre researcher reported that eating a diet of 5% kombu, significantly delayed the inducement of breast cancer in animals.

Other experiments on mice with leukaemia, in which sea vegetables were used in the treatment regimen, showed great promise.

The high content of potassium in seaweed is good for the heart, kidneys, and in weight loss. The iodine needed by the thyroid glands aid in weight loss also.

Seaweed nourishes membranes making it good for nervous disorders, colds, constipation, and skin disorders.
The edible seaweed, dulse, is one of the most nutritious, and is harvested off the shores of Nova Scotia and California. All 43 trace minerals are found in dulse.

Dulse is good to use in soups, stews, casseroles and any dish you are preparing.

My personal favourites are wakame, which is a long, dark green sea leaf. It can be added to salads, soups and pulse dishes.

Another favourite is Nori, which comes in sheets and is toasted. You can use it to garnish noodles, rice, vegetables, make sushi rolls and so on. I use it as a wrap and fill it with avocado and salad.

Nori is said to be good for prostate and thyroid problems. It is high in protein, vitamins B1, B2, B6, B12, and vitamins C and E.

To sum up, incorporating seaweed into your diet, even in modest quantities, is a wise choice. Seaweed stands as a natural mineral-rich resource.

You can begin by introducing it gradually into various dishes, such as soups. Personally, I relish miso soup paired with red rice or quinoa, a delightful combination worth trying.

Barbara's Mouchendra / Lentil Dish with wakame

In today's fast-paced world, stress has become a prevalent issue that affects millions of people worldwide. When we experience stress, our bodies release the hormone cortisol as part of the "fight or flight" response.

While cortisol is essential for survival, chronically elevated levels can lead to a range of health problems, including anxiety, depression, and even heart disease. Fortunately, there are natural ways to manage stress and lower cortisol levels, including incorporating certain foods and herbs into your diet.

In this article, we will explore the top six foods and herbs that can help reduce cortisol levels.

Dark Chocolate
Yes, you read that correctly – dark chocolate can be a stress-busting treat! High-quality dark chocolate with a cocoa content of 70% or more contains compounds that have been shown to reduce cortisol levels.

One of these compounds is flavonoids, which have antioxidant properties and can promote relaxation by increasing blood flow and reducing inflammation. Remember to enjoy dark chocolate in moderation, as excessive consumption can lead to unwanted calories.

Fatty Fish
Fatty fish like sardines, salmon, mackerel, and trout are rich sources of omega-3 fatty acids, which have been linked to lower cortisol levels.

Omega-3's help reduce inflammation and improve brain health, making them a valuable addition to your diet for stress management. Aim to include fatty fish in your meals at least twice a week to reap the benefits.

Blueberries
Blueberries are not only delicious but also packed with antioxidants and vitamin C, both of which have stress-reducing properties. Antioxidants help combat oxidative stress caused by high cortisol levels, while vitamin C is known for its immune-boosting and mood-enhancing effects. Snack on fresh blueberries or add them to your morning yogurt or with a handful of walnuts to help lower cortisol.

Green Tea
Green tea has long been celebrated for its health benefits, and one of them is its ability to reduce cortisol levels. It contains an amino acid called L-theanine, which promotes relaxation without causing drowsiness.

L-theanine works synergistically with caffeine to improve focus and concentration while minimizing the jittery feeling often associated with coffee. Sipping on a cup of green tea can be a calming ritual in itself.

Ashwagandha
Ashwagandha is an adaptogenic herb that has been used in Ayurvedic medicine for centuries to combat stress and anxiety. Research suggests that ashwagandha can help lower cortisol levels by regulating the body's stress response. It also has a calming effect on the mind, making it a popular choice for individuals looking to manage stress naturally. You can find ashwagandha in various forms, including supplements and powdered root extracts. I add a teaspoon of powdered ashwagandha to my hot cocoa and make myself a super, stress busting afternoon beverage. 

Turmeric
Turmeric, the bright yellow spice commonly used in curry dishes, contains an active compound called curcumin. Curcumin has powerful anti-inflammatory and antioxidant properties that can help reduce cortisol levels. Additionally, it may support brain health and enhance mood. Consider adding turmeric to your meals or consuming it as a supplement to experience its stress-relieving benefits.

In conclusion, chronic stress can take a toll on our physical and mental well-being, but making thoughtful dietary choices can be a valuable tool in managing cortisol levels and promoting overall health.

Incorporating dark chocolate, fatty fish, blueberries, green tea, ashwagandha, and turmeric into your diet can help you combat stress naturally and foster a sense of well-being.

Remember that a balanced diet, regular exercise, and stress-reduction techniques like walking, meditation and deep breathing should all be part of your holistic approach to managing stress and maintaining a healthy cortisol balance.

Sweet potatoes are indeed a nutritional powerhouse, containing a variety of vitamins and minerals. Here are some of the key nutrients found in sweet potatoes:

Vitamin A: Sweet potatoes are exceptionally rich in beta-carotene, which your body converts into vitamin A. This nutrient is essential for maintaining healthy skin, vision, and a robust immune system.

Vitamin C: Sweet potatoes are a good source of vitamin C, an antioxidant that supports your immune system, helps with collagen production, and aids in wound healing.

Vitamin B6: This vitamin is important for brain development and function, as well as for helping the body convert food into energy.

Potassium: Sweet potatoes are a good source of potassium, which is crucial for maintaining proper muscle and nerve function, as well as regulating blood pressure.

Fiber: These root vegetables are high in dietary fiber, which can aid in digestion, promote a feeling of fullness, and help stabilize blood sugar levels.

Manganese: Sweet potatoes contain manganese, which plays a role in bone formation, blood clotting, and reducing inflammation.

Copper: Copper is involved in the production of collagen and red blood cells, and it helps maintain healthy bones and nerves.

Iron: While sweet potatoes are not as iron-rich as some other foods, they still provide a small amount of this essential mineral, which is important for oxygen transport in the body.

Magnesium: Magnesium is essential for muscle and nerve function, as well as bone health, and sweet potatoes contain a modest amount of this mineral.

Phosphorus: Phosphorus is necessary for strong bones and teeth and plays a role in energy metabolism, and sweet potatoes provide some of it.

Folate (Vitamin B9): Folate is crucial during pregnancy for proper fetal development and is also important for DNA synthesis and repair.

Vitamin E: Sweet potatoes contain vitamin E, which is an antioxidant that helps protect cells from damage caused by free radicals.

Including sweet potatoes in your diet can provide a range of health benefits due to these essential vitamins and minerals, making them a nutritious and tasty addition to your meals. Here's a Sweet Potato Fries recipe to try. Oven baked of course ! 

In the realm of nutritional science, few researchers have made as significant a contribution as Dr. Paul Kouchakoff, at the institute of Clinical Chemistry in Lausanne, in the 1930’s.  

His groundbreaking work on digestive leukocytosis has shed light on a previously unexplored aspect of the body's immune response to food.
​
Dr. Kouchakoff's studies have revolutionized our understanding of how our immune system reacts to different dietary components and have profound implications for our overall health and well-being.
 
The Discovery of Digestive Leukocytosis
Dr. Paul Kouchakoff, a Swiss-born physician and researcher, embarked on a journey to explore the intricate relationship between food and the immune system. In the early 20th century, Kouchakoff conducted a series of experiments aimed at investigating how various foods triggered immune responses within the body. His most notable finding came in the form of digestive leukocytosis, a phenomenon in which the consumption of certain foods led to a temporary increase in white blood cell count in the bloodstream. The white blood cells (leucocytes) start rushing to the scene as soon as food enters the mouth.

Leukocytes, commonly known as white blood cells, are an integral part of the immune system. They play a pivotal role in defending the body against harmful pathogens and foreign substances. Kouchakoff's studies revealed that when individuals consumed highly processed or refined foods, their white blood cell count surged, indicating an immune response to the ingested substances.

Some of the worst offenders in their research were homogenized or pasteurized foods and preserved foods. Examples of these were milk, white flour, margarine, sugar, chocolate, and candy.

Understanding the Mechanism
Dr. Kouchakoff's research suggested that digestive leukocytosis was more pronounced in response to foods that were heavily processed, heated, or refined.

This response, he theorized, was a result of the body's recognition of these altered food components as potential threats. In contrast, consuming whole, minimally processed foods led to a much milder immune response. Kouchakoff proposed that the body's reaction to processed foods was akin to its response to infection or injury, possibly placing a strain on the immune system over time.
 
Implications for Health
Dr. Kouchakoff's findings have significant implications for our dietary choices and overall health. His research points to the potential benefits of opting for whole, unprocessed foods over their refined counterparts. By doing so, individuals may be able to reduce the burden on their immune system, allowing it to focus on more pressing threats like infections and diseases.

Furthermore, Kouchakoff's work underscores the importance of a balanced and diverse diet rich in nutrients. Consuming a variety of whole foods – including fruits, vegetables, whole grains, and lean proteins – may help mitigate excessive immune responses triggered by processed foods. This approach can contribute to long-term health by supporting immune function and reducing the risk of chronic diseases associated with inflammation.

The implications of leucocytosis are that every time white blood cells rush to the intestines to deal with cooked food the rest of the body is left undefended. This puts a continual strain on the immune system.

Kouchakoff  found that when food is eaten raw… digestive leucocytosis does not occur.

In addition, Leucocytosis does not occur if you eat something raw before you eat something cooked.
 
Raw Foods leave the white blood cells free for other tasks and save the body the effort of a defensive action, thereby strengthening its resistance to disease. 

There are two ways to best combat digestive leukocytosis. The first, and most effective, is to eat live food with meals. There is debate as to how much live food needs to be eaten to prevent this reaction. Some say the evidence suggested as low as 10% and others say 50% of the meal needs to be live and uncooked. A secondary way to combat the elevation of white blood cells is to thoroughly chew one’s food.

Either way the conclusion is that we must eat live foods with every meal.
This research leads the to the conclusion that our habits of food preparation may be a large part of our health problems. If one is suffering from any immune malfunction (weak immune system or autoimmune disease) then it behoves that person to eat 50% live foods in their meals as well as take their time to chew their food.

Modern Implications and Continued Research
​While Dr. Kouchakoff's research has laid a crucial foundation for understanding digestive leukocytosis, ongoing research in the field of immune-nutrition has expanded upon his findings.

Scientists continue to investigate the intricate connections between diet, gut health, and immune responses. Advances in technology and a deeper understanding of the human body's complex processes have led to a more comprehensive exploration of how various dietary components influence immune reactions.

Conclusion
Dr. Paul Kouchakoff's pioneering research on digestive leukocytosis has transformed the way we perceive the interplay between food and our immune system. His discovery of heightened immune responses to processed foods emphasizes the importance of choosing a balanced and nutrient-rich diet.

​As we continue to unravel the complexities of immune-nutrition, Kouchakoff's legacy serves as a reminder that the foods we consume play a crucial role in shaping our health and well-being.

Are you having trouble sleeping ? It's not always clear what triggers insomnia, but it's often associated with the following factors: 

• stress and anxiety
• a poor sleeping environment – such as an uncomfortable bed, or a bedroom that's too light, noisy, hot or cold
• lifestyle factors – such as jet lag, shift work, or drinking alcohol or caffeine before going to bed
• mental health conditions – such as depression and schizophrenia
• physical health conditions – such as heart problems, other sleep disorders and long-term pain
• certain medicines – such as some for anti-depressants, epilepsy and steroids.
  
  

Fortunately, there are supplements including melatonin, tart cherry juice extract, L-tryptophan, L-theanine, CBD (cannabidiol), Ashwagandha, saffron, valerian, and possibly magnesium and Prevagen may, to varying degrees, improve sleep.

On the other hand, energy drinks, weight loss supplements, and cocoa products, as well as red yeast rice, garlic, policosanol, DHEA, chromium and high doses or levels of vitamin D, potassium and coenzyme Q10 may interfere with sleep.
​
In some cases, adjusting dosing or timing of dose may help.

What you eat may also affect your sleep.


Supplements that may disrupt your sleep

Products containing caffeine such as energy drinks, weight loss supplements, cocoa and or other stimulants can worsen the quality of your sleep. 

A word of caution, weight loss supplements and caffeine products are also among the supplements most often associated with injurious effects in general.

High doses of vitamin D, as well as high blood levels of vitamin D have been associated with a deterioration in sleep quality. When taken in high doses, vitamin D may interfere with the body's production of melatonin.
 
High doses of the supplement coenzyme Q10 may cause insomnia, especially when taken in the evening. If CoQ10 seems to cause insomnia, take it well before dinner time and consider reducing the dose. 

On the other hand if you are taking a statin which is a medication used to treat high cholesterol, then coenzyme Q10 may actually improve your sleep as it reduces the muscle pain induced by the medication. 

Supplements such as red yeast rice, garlic, policosanol (a common ingredient in cholesterol-lowering supplements), DHEA and chromium have also been reported to cause insomnia in some people.


Supplements that may improve your sleep

Melatonin is one of the most popular supplements for sleep. It can help you fall asleep faster, although it will not necessarily help you sleep longer.

Research has shown that it may also improve the quality of sleep in people with tinnitus, and improve sleep quality and duration in people with autism. Melatonin may also be beneficial for people taking beta blocker medications.

Beta-blockers can lower the body's nighttime production of melatonin and interfere with sleep, and a small study suggests that melatonin supplementation may improve sleep in people taking these medications. However, be aware that melatonin may increase blood pressure in people taking another type of blood pressure lowering medication.

Also, be aware that taking melatonin may increase leg movements in restless legs syndrome and, although not directly proven, there is also some concern that melatonin might worsen breathing among people with nighttime asthma.

Tart cherries contain a small amount of melatonin, and there is some evidence that tart cherry juices, concentrates and extracts may contain enough melatonin to improve sleep for some people.

One study, for example, found that drinking two 8 oz./ 237ml glasses of tart cherry juice daily moderately improved some measures of sleep, such as reducing waking after falling asleep in older adults.

L-tryptophan and 5-HTP are amino acids that the body uses to produce melatonin (as well as serotonin). L-tryptophan supplements can increase sleepiness and decrease the time needed to fall asleep in people with mild insomnia but have not been shown to increase sleep time. They do not appear to be helpful for people with severe insomnia. 

L-theanine, an amino acid found in black and green tea, can reduce stress and improve sleep quality, but does not cause drowsiness. Interestingly, L-theanine may also help to increase alertness during the day.

CBD (cannabidiol) can help improve sleep in people with insomnia and other conditions that can cause difficulty sleeping, such as anxiety and Parkinson's disease.

Magnesium may reduce the amount of time it takes to fall asleep in older people with insomnia, but it doesn't seem to improve total sleep time.  One small study found magnesium reduced leg movement associated with waking in people with restless leg syndrome, although this study was not blinded or placebo controlled.

Ashwagandha may improve sleep quality and decrease the amount of time it takes to fall asleep, as well as reduce anxiety, according to one clinical trial.

Saffron extract has been shown to provide some very modest and limited sleep benefits in small, clinical trials among middle-aged people.

It helped reduce self-reportedly severity of insomnia symptoms (i.e. difficulty falling and staying asleep, early morning awakenings) and improved sleep quality as indicated by reported tiredness, mood and energy compared to placebo.

These improvements occurred within the first seven days of supplementation. In addition the saffron supplement was also found to decrease symptoms of depression. 

Valerian is commonly used as a sleep aid. One study reported an improvement in sleep for postmenopausal women who suffered from insomnia; however, a review of 37 studies of valerian concluded it was probably not effective for treating insomnia. Like Ashwagandha, however, it may have a calming effect and be helpful for stress and anxiety, which can contribute to insomnia.

Prevagen, a branded supplement that contains jellyfish protein, and PQQ, an antioxidant compound, have each been tested in a single study and found to improve sleep. 

Chamomile tea is a popular, traditional home remedy for insomnia. However, a review of clinical trials with chamomile concluded that while it may modestly reduce generalized anxiety and improve sleep quality. 
Chamomile is one of the most concentrated plant sources of apigenin, a flavonoid compound that laboratory and animal studies suggest may have hypnotic and benzodiazepine-like (anti-anxiety) effects (Shinomiya, Biol Pharm Bull 2005; Viola, Planta Med 1995).

If you are allergic to the Compositae/Asteraceae family, such as daisy, ragweed, and chrysanthemum, then you may also be allergic to chamomile.  (Srivastava, Mol Med Report 2010; McKay, Phytother Res 2006). 

Chamomile may also have anti-platelet (blood-thinning) effects, and may increase the effects of blood-thinning medications such as warfarin, as was reported in an older woman who consumed 4 to 5 cups of chamomile tea per day in addition to using chamomile lotion (Pierre, Platelets 2005; Segal, CMAJ 2006).


Dietary factors that may affect sleep
​
Sources of carbohydrates in the diet may affect sleep. A study that followed over 50,000 postmenopausal women in the U.S. found that those whose diets were highest on the dietary glycemic index (i.e., diets that most increase blood sugar levels) were 11% more likely to have insomnia at the start of the study and 16% more likely to develop insomnia over the next three years than those whose diets were lowest on the dietary glycemic index.

Higher risk of developing insomnia was specifically associated with higher intakes of added sugars, starch, and refined grains, while higher intakes of fruit (but not fruit juice) and vegetables, dietary fiber, and whole grains were associated with a lower risk (Gangwisch, Am J Clin Nutr 2019).

When you’re stressed out, the foods that you’re turning to are most likely going to be traditional ‘comfort’ foods – think big meals, take-out, fatty foods, sweet foods, and alcohol. 

Let’s face it – we’ve all found some comfort in a tasty meal and a bottle of beer or glass of wine when we’ve been stressed out or upset about something. 


However, this isn’t a good permanent solution.
 
When you’re turning to unhealthy foods you can feel better temporarily, but in the long run, you will feel worse. When your body isn’t getting the right nutrition, you can begin to feel less energetic, more lethargic, and in some cases less able to concentrate and focus. All of this can lead to even more stress.
 
Foods that Fight Stress
 
If you’ve been feeling more stressed out than usual lately, it’s important to know which foods are best to choose and which to avoid when it comes to combating stress and helping you to deal with feelings of stress and anxiety. 

The best way to fight stress is to have a healthy, balanced diet which includes a moderate amount of each of the different food groups.
 
Filling up on foods such as whole grains, leafy vegetables, and lean proteins as the basic staples of the diet is the best way to ensure that your body gets the optimum amounts of nutrients to fight both physical and mental health problems. 

When it comes to choosing the foods to eat, some have a range of great properties which help the body to combat stress. 

Choosing these stress-busting foods will help to heal and calm your mind permanently, rather than providing a temporary fix.
 
Some of the best stress-fighting foods include:
 

• Avocado – Avocados are a creamy and versatile fruit which can be eaten in a range of different ways whether you enjoy it raw, made into sauces, dressings and dips, or in a smoothie. These nutrient-dense fruits have the properties to stress-proof your body, thanks to their high glutathione content which specifically blocks the intestinal absorption of certain fats which cause oxidative damage. Avocados also contain higher levels of vitamin E, folate, and beta-carotene than any other fruit, which boosts their stress-busting properties. However, be careful with portion control when eating avocado, as it is high in fat.

 

• Blueberries – If you’re feeling stressed out and reaching for the snacks, swapping chocolate or chips for one of the best superfoods is a great way to help you deal with your stress levels and achieve a higher level of calm. Blueberries have some of the highest levels of polyphenols, especially antho-cyanin, which means that this berry has been linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind – all of which can help you to better deal with stress.

• Chamomile Tea – Of course, it’s not all about what you’re eating when it comes to managing stress; what you’re drinking can also alleviate or worsen the stress you're feeling. Drinking liquids which are high in sugars and caffeine, such as coffee, energy drinks or soda, can actually increase your stress levels if consumed regularly. Chamomile tea has long been used as a natural bedtime soother, and it has also been used in clinical trials, which determined that chamomile tea is effective in reducing the symptoms of generalized anxiety disorder.

 

• Dark Chocolate – Although it’s usually seen as an unhealthy treat, there is an undeniable link between chocolate and our mood. Studies have shown that eating chocolate can actually make you happier. However, that doesn’t mean that you can start munching on chocolate bars every time you're stressed out – dark chocolate works best as a de-stressor when eaten in moderation and as part of a healthy and balanced diet. Choose dark chocolate that is 75% plus in cacao. It is better for you, as it contains more flavonols and polyphenols, two hugely important antioxidants which can help combat stress, more than many fruit juices.

 

• Beef – Grass-fed beef is not only kinder to the planet and to animals, it’s also good for people, too. Grass-fed beef has a huge range of antioxidants, including beta-carotene and Vitamins C and E, which can help your body to fight stress and anxiety. If you’re looking for more reasons to spend a little more money on organic, grass-fed beef, it’s also lower in fat than grain-fed beef whilst being higher in omega-3.

 

• Fish - Salmon, tuna, mackerel and sardines are high in omega-3 fatty acids, which are the most important fat for your brain and for alleviating stress, anxiety and depression. Omega-3 fatty acids help fight anxiety and depression by improving the reception of our mood-lifting neurotransmitter serotonin. If fish isn’t your jam, look for plant-based sources, such as chia seeds, flax seeds and walnuts.

 

• Oatmeal – Oatmeal is great in that it can be a filling comfort food, but also has a large number of healthy properties to actually make you feel better from the inside out. A complex carbohydrate, eating oatmeal causes your brain to produce higher levels of the feel-good chemical serotonin, helping you to feel calmer and less stressed. Studies have shown that kids who choose oatmeal for breakfast tend to be much sharper throughout the morning in school compared to kids who had alternative morning meals.

 

• Walnuts – If you’re looking for a healthy snacking option which will help you to stay better in control of your stress levels, walnuts are a great choice. A quarter cup of walnuts provides over 90% of the recommended daily value of omega-3 fats which again helps in relieving stress. "Consuming a handful of walnuts reduces cortisol levels related to stress, especially in hypertensive people and also improves the levels of good cholesterol. 

 

• Pistachios – another food which is great for snacking on and can also help to combat stress and anxiety in the long term is pistachios. Studies have found that simply eating two small, snack-size portions of pistachios per day can lower vascular constriction when you are stressed, putting less pressure on your heart by further dilating your arteries. Along with this, the rhythmic, repetitive act of shelling pistachios can actually be quite therapeutic!

 

• Green Leafy Vegetables – leafy, green vegetables should be a pivotal part of anyone’s diet. Along with helping to combat stress, leafy greens are full of nutrients and antioxidants which help to fight off disease and leave your body feeling healthier and more energized. Dark leafy greens, for example spinach, are especially good for you since they are rich in folate, which helps your body to produce more mood-regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical. Making leafy greens a part of your diet will help you to feel happier and less stressed out overall.

 

• Fermented foods – last but not least, eating fermented foods such as yogurt can help to keep your gut healthy, which actually in turn will help to improve your mental health and reduce stress levels. The beneficial bacteria which are found in fermented foods such as yogurt actually have a direct effect on your brain chemistry and transmit positive mood and behavior regulating signals to your brain via the vagus nerve.

Putting Together Your Diet Plan
 
Planning your meals wisely is key to not only staying physically fit and healthy, but also to staying mentally strong and being able to best manage your levels of stress. Knowing which foods to avoid and which are the best to reach for to snack on when you’re feeling worried and anxious is important to helping you get control over your emotions and fears.
 
When you’re feeling stressed, you may be tempted to reach for classic ‘comfort foods’ – usually foods which are laden with sugar, very starchy, or greasy. However, although these foods can make you feel momentarily better, they will actually make you feel worse in the long run.
 
Having stress-busting snacks such as fresh berries, dark chocolate, yogurt, walnuts or pistachios, or even a fruit smoothie with avocado and leafy greens in it can help you to feel better in both the short and long term when it comes to stress. When it comes to combating and dealing with stress in the long run, it’s important to make sure that for the most part, you are eating a diet which is healthy and balanced.
 
In order to stay on track, it’s a good idea to make a meal plan for your week and plan ahead to make sure that you have a good selection of these stress-busting foods in your kitchen to make meals and snacks from when you’re feeling like stress-eating. Making sure that the majority of your meals include foods such as lean proteins and leafy green vegetables will not only make you feel healthier overall, but can improve your mental health and stress levels, too.
 
A good example of a healthy, stress-busting menu would be:
 
Breakfast: Oatmeal with cinnamon and apple or berries with yoghurt 
Mid-morning snack: Goat's / Sheep's yoghurt withy berries or a couple of dried prunes with some raw, unsalted pistachios. 
Lunch: A quinoa salad with plenty of leafy greens and other coloured vegetables. 
Afternoon snack: Dark chocolate and a fruit. 
Dinner: Fish or Grass-fed beef with vegetables
Before bed: Chamomile tea
 
Of course, you don’t need to stick to this menu – but it gives you a good idea! 

Remember to exercise good portion control when eating foods such as nuts, chocolate, yogurt or avocado! 

As the saying goes, you are what you eat – so make sure that first and foremost, you’re filling yourself up with foods which are good for your mental health.

"Hamlet famously asked, "To be or not to be," but I think it's more important to ask, "To eat or not to eat" because it can be difficult to decide which foods are good for us and which are not. We contemplate what types of foods to eat by determining their nutritional values and the risks involved, like allergies, mercury poisoning, etc. " 

Here's a link to a very well-written article on the subject, by Coty Perry. 

​ https://anglers.com/news/mercury-in-fish/

Many people have thought about losing weight over the years, but often seem to fall short of an actual attempt to do it. The reason why so many people think about it so much is because deep down, they know that having that extra weight is not at all good for them. The problem is, just knowing that being overweight is bad is not enough to really push many people to do something about it. Much like wanting to quit smoking, knowing it is bad for you doesn't induce people to quit doing it. However, if you were to find some really good reasons to quit smoking, like your doctor told you if you don’t quit, you will lose a lung next year, that might make you act and just do it.
 
 Well, losing weight is just like quitting smoking, the more good reasons you have to do it, the more likely you are to act on it and make it happen. If you have something driving your motivation aside from just knowing it is bad for you, you are also more likely to maintain your weight loss goal once you reach it.
 
First and foremost, losing weight means getting healthier. When you lose those extra kilos you greatly reduce the risk of heart disease, stroke, cancer, high blood pressure, diabetes and joint stress, all conditions associated with being overweight.
 
When you reduce these risks, it means you can have a much better chance of being around to see your children grow up and being around to enjoy your grandchildren. That alone is reason enough to get that weight down.
 
Another reason you might want to consider losing weight is that you will feel better. As you begin to lose some of that extra weight, you will start to notice your energy levels increasing. Being overweight by 20 kilograms is like putting a 20 kilogram sack of potatoes on your shoulders all day. Extra body fat is nothing more than an extra burden to carry around with you every day, so the extra weight drains your energy.
 
For this reason, overweight people tend to be less active and this promotes more fat to collect up on them. As this continues, they become even less active and so this becomes a vicious cycle leading to obesity.
 
As a nice little side benefit, losing weight will make you look better, and who doesn’t want to look better?
 
Each and every one of us has a vision of what we want to look like. Most people are not completely satisfied with the way they look. They will always find something they don’t like about themselves and wish they could change and for people who are overweight; this can be a great motivator to lose weight. A recent study concluded that as early as age 5, girls who had higher body weights had lower self-esteem than girls with normal body weight.
 
When a person loses weight, what are almost always the responses of other people who know that person? You hear things like; you look good; you’ve lost some weight, haven’t you? And think about how you would feel when you’ve lost enough weight to be able to fit into that dress or that pair of skinny jeans.
 
Now keep in mind, looking better is a great reason to lose weight but it should not be the only one.
 
When you have at least a few good, valid reasons to want to lose weight, it will be a lot easier to motivate yourself to get started and stay with it. Let’s face it, your health, well- being and self-esteem are very good reasons to get rid of those extra pounds and keep them off for good.
 

​If I asked you to make a list of the top 10 healthy foods, I bet gelatin would not be one of them.

Gelatin is a great health food in its natural form, not the artificially, sugar packed like jelly.

Gelatin may keep osteoporosis at bay, heal your gut if you suffer from IBS (Irritable bowel syndrome), leaky gut or acid reflux, may help you sleep better among many other valuable health benefits.

Gelatin is the key ingredient in Jelly and other similar products. It is the ingredient that makes it wobbly.

Gelatin is derived from collagen, the most plentiful protein in humans and animals. Once simmered, the decomposition of collagen into gelatin is irreversible; its long protein fibrils, or tiny fibers, are broken down into small amino acid compounds.

Eating gelatin boosts our collagen levels. Collagen is found almost everywhere in the body, but it is most abundant in the skin, bones, tendons, and ligaments. It holds our tissues together, providing the skeleton with a sturdy yet flexible structure (just as it does wobbly desserts); some types of collagen fibrils are gram for gram, stronger than steel. (1)

Although the gelatin we consume comes from collagen in animal skin, bones, ligaments, and tendons, it increases human collagen stores, which leads to the impressive health benefits below.

It’s Made Almost Entirely of Protein (98 to 99 Percent)

One half-cup of gelatin provides nearly two grams of protein a macronutrient, your body needs to function.

Gelatin Is Rich in Vital Amino Acids
​It doesn’t contain all the essential amino acids, making it an incomplete protein. But the amino acids it does include are particularly important for health, especially glycine. Other notables include: (2)

• Proline
• Glutamic acid
• Lysine

Our ancestors ate much more gelatin than we do today. That’s because they widely practiced nose-to-tail eating, meaning they cooked with and consumed the entire animal, including its skin, tendons, and other gelatinous features.

In the Cypriot diet we still have a dish called “Gelatina” which is mostly made of pig’s ears, hooves and is jam packed with gelatin.

It is still available in most supermarkets. I for one am not a fan of this and have invented a fruity, yogurt, chia pudding where I add gelatin in powder form to give it a firm texture rather than a runny one.

Six Reasons to Eat Gelatin.

1. Gelatin May Lower Your Risk for Cardiovascular and Other Diseases.

Eggs and muscle meats—as opposed to organ meats and meaty bones—are high an amino acid called  methionine.

In some people, eating too much methionine can lead to a buildup of a toxic compound called homocysteine in the blood.

High levels of homocysteine are an independent risk factor for a variety of serious concerns, from dementia and Alzheimer’s to heart disease and it also increases the risk of fracture.  (3, 4, 5) This might explain why researchers sometimes find a correlation between high meat intake and chronic disease.

What helps keep methionine and homocysteine levels in a healthy balance? Glycine, a compound found in gelatin and for which it accounts for roughly 27 percent of gelatin’s composition, making gelatin the richest food source of this amino acid. Although your body can make glycine, you usually don’t produce enough tocover your needs, meaning you need to obtain ample amounts from your diet. (6, 7)

2. It Protects Your Bones and Joints
​
Bone is living, growing tissue, comprising mostly of collagen which is the glue that holds our tissues together, hence getting more collagen in the form of gelatin is good for bone and joint health.

Research shows that gelatin may have a beneficial effect on cartilage metabolism and inhibit the breakdown of collagen in bone.

It may be effective in treating both osteoporosis and osteoarthritis. (8, 9, 10)

Its amino acids glycine and proline are anti-inflammatory and are likely responsible for research results finding gelatin effective in reducing arthritis-associated joint pain.

Lysine, also in gelatin, strengthens bones by helping the body absorb calcium and form collagen.

The body can’t make this amino acid, so it must come from diet. Lysine has also been shown, in animal studies, to quicken fracture healing. (11)

3. It Preserves Your Muscle Mass
Glycine is the hero again here: research has found that increasing glycine intake, either through supplementation or high-glycine foods such as gelatin, can help slow or reduce the age-related loss of muscle.

Supplemental glycine can protect muscle in a variety of wasting conditions brought on by serious illness such as cancer or due to reduced calorie intake. (12, 13)

4. Gelatin Is Good for Your Gut
Thanks to the amino acids glycine, proline, and glutamine, gelatin can improve gut integrity and digestive strength by enhancing gastric acid secretion and restoring a healthy lining in the stomach. (14, 15)

Gelatin also absorbs water and helps keep fluid in the digestive tract, promoting good intestinal transit and healthy bowel movements. (16)

5. It Makes Your Skin Shine and Your Hair Long and Lustrous

Collagen is one of the primary structural elements of skin. As we age, we naturally lose collagen, causing our skin to sag and wrinkle.

Gelatin provides glycine and proline, building blocks for collagen, and can help your body create enough of this important protein to improve your skin’s health and appearance. In particular, several studies have shown improved skin elasticity and hydration, as well as a reduction of deep wrinkles, with collagen hydrolysate supplementation. (17, 18)  

A diet rich in gelatin may also protect against the aging effects of sunlight, preventing wrinkles in the future. (19) And gelatin appears to induce hair growth and even lead to thicker, fuller locks. (20, 21)

6. It Can Help You Sleep

Gelatin has been found to help with sleep due to its abundance of glycine. Just a few tablespoons can provide roughly three grams of glycine, which is enough to cause measurable improvements in sleep quality. (22, 23)

Glycine is also an inhibitory neurotransmitter, meaning that it can decrease anxiety and promote mental calmness to let you sleep through the night. (24)

7. Other Benefits.

Research suggests that gelatin may also aid in weight loss, help control blood sugar, improve cognitive and mental health, slow the growth of certain cancers, and much more. (25, 26, 27, 28, 29)

Vegetarians…

While gelatin isn’t acceptable to vegans, who shun all animal products, it may be to vegetarians who are open to eating some animal-derived foods, such as eggs and dairy.

Vegetarians Often Have Low Glycine Levels

Some Paleo followers who eat mainly muscle meats and ignore the nose-to-tail philosophy can also be susceptible to low glycine intake.

You Might Be at Risk for Cardiovascular Problems

Studies have shown that vegetarians and vegans have significantly higher homocysteine levels, on average, than omnivores, putting them at significant risk for cardiovascular trouble. (30)

This is possibly due to nutrient deficiencies in vitamin B12 and choline, which help keep homocysteine in check.

How to Incorporate Gelatin into your diet ?

1. Eat more skin and gelatinous cuts of meat, especially those that are on the bone like shank pieces or ribs.
2. Make Your Own Bone Broth, not only does it supply gelatin it is also packed with minerals and nutrients, from calcium and iron to vitamins D, C, and B1 (thiamin).
3. Buy Gelatin Powder to add to food or create healthy gelatinous desserts.
4. Supplement:

• Hydrolyzed means the protein is broken into individual amino acids, making them easier to absorb. Use this type to improve skin and joint health or get better sleep. Can be mixed into any type of liquid, including cold liquids, so it can be added to smoothies or juices. It is also great as a real-food protein powder.
• Whole-protein gelatin is better for improving gut health. It helps carry fluid through the intestines and can even coat the lining of the digestive tract as a soothing and protective layer. This is the type used to make gummy snacks and desserts and must be mixed into warm liquids.
• Fish gelatin is available if you prefer not to consume land animals.

An important note: Some people report a histamine reaction after consuming gelatin or gelatin powders and supplements, so gelatin may not be appropriate for those with severe histamine intolerances.

The brain’s feel good chemical is called dopamine, which sends feelings of well-being and pleasure into your body.
Apart from dopamine making you feel good, it helps with weight control, energy levels and it also supports brain and heart health. Without it, we would feel unhappy, tired and perhaps overweight.

The good news is that you can increase dopamine levels just by eating certain foods. The right amount of dopamine could uplift you from mild depression, help you lose weight, and make you feel more alive ! 

Dopamine is made from tyrosine one of the protein building amino acids, hence eating foods rich in tyrosine will help to boost dopamine production.

These foods are:

• Sardines -  or any other oily fish. Evidence suggest Omega 3 fats may be linked to dopamine production

• Eggs – always try and eat organic, free range or even better home produced eggs.

• Spirulina – which is a water algae – I like to see myself as a spirulina connoisseur ! I only consume premium spirulina and make sure that it is grown in Hawaii. The reason being that Hawaiian Spirulina is the only spirulina cultivated in a Biosecure Zone and is certified free of pesticides, herbicides and industrial pollutants. That is one of the reasons that makes Hawaiian Spirulina so special and the other reason being that it contains high levels of antioxidants, enzymes, vitamins, and minerals.

• Beetroots  – Contain betaine, acting as an antidepressant, and tyrosine.

• Apples – Contain quercetin, to prevent neurodegeneration and boost dopamine.

• Spinach – Rich in folate, to trigger dopamine production.

• Bananas –are a happy fruit. They have tryptophan, which gets converted into serotonin in the body which is known to make you relax, improve your mood and generally make you feel happier. Don’t forget that they also have tyrosine which boosts dopamine – hence you get a double dose of banana happiness ! When I’m feeling down I tend to go on a banana binge and by the forth banana I am starting to feel brighter ! Oh and I am talking about the small Cyprus bananas not the large South American ones.

• Strawberries and blueberries – not only have tyrosine, they are anti-inflammatory and are high in anti-oxidants which help combat anxiety and depression.

• Green tea – Contains polyphenols, which are good for brain and heart function, as well as dopamine production.

• Herbs – like ashwagandha, tulsi,  ginkgo biloba, nettles, dandelion, and ginseng all make you feel good !

 
Exercise is a brilliant way to increase dopamine levels to flood your brain with this feel-good chemical. When you exercise, the cells in your brain (and the rest of your body) start firing, becoming more energized.

You also produce more serotonin and dopamine—both crucial in mood elevation. Some credit these chemicals with what’s known as the “runner’s high”, common in endurance athletes. What we do know for sure is that they make you feel good, filling you up with a sense of wellbeing and happiness, increasing your overall physical health.

The best way to a natural happy high would be to exercise, eat tyrosine rich foods and add in a supplement such as ginko biloba, drink nettle or tulsi tea.

It would also be wise to avoid alcohol and sugary foods as these are mood dampeners.  

All in all it can be said that through a healthy, whole foods diet and regular exercise, you can boost your mood and attain a sense of overall wellness, smiles and laughs !

Modern living can make us feel overwhelmed, alone, anxious and stressed. We have had to cope with a pandemic and now with a war which again may make us feel insecure and concerned with regards to the future.

Though if these feelings become too overwhelming, it's important to seek professional help. Having said that and gotten that out the way, there are certain natural substances that can help to relieve and reduce feelings of stress and boost your mood. 

1) The Basil Family

Basil is a natural immune system booster, but it is also very high in a number of nutrients that can help with performance, cognitive function, and anxiety. Basil is an antimicrobial and in research studies has shown broad spectrum antiviral activity. It is also rich in a type of antioxidant called flavonoids. Flavonoids have demonstrated the ability to improve mood within two hours of eating them!

Incorporate basil into your daily regime by preparing your own pesto, chopping up and adding some fresh basil to a salad, drinking it as a tea or making a delicious Italian sauce with garlic, basil and tomato ! You can even grow basil in your own home, if you have a sunny window sill and the time to water it on the regular.
  
2) Chamomile

Chamomile contains flavonoids and sesquiterpenes which exert a sedative effect on the body. According to Medical News Today, it's been tested as a long term treatment for generalized anxiety disorder (GAD) and proved to help mitigate symptoms. It’s a wonderful tea to have to calm down before bedtime.

3) Nutmeg

Nutmeg has been used to treat anxiety and depression for years. It has also been shown to spice up your love life by increasing libido and sexual performance.. In addition to its sexy side, nutmeg is an antioxidant, has anti-inflammatory, neuroprotective, anti-thrombotic, analgesic and antidepressant qualities. This spice can be sprinkled on oatmeal, fruit, added to smoothies, cookies and healthy cakes.

4) Turmeric

Turmeric is an easy, all-natural spice to incorporate into your cooking, and it has anti-inflammatory properties that apparently reduce feelings of stress and sadness. In research turmeric was found in research to be useful in treating depression, helping to optimize serotonin and dopamine, while reducing the stress hormone, cortisol.

Indian cuisine makes beautiful use of this root in powdered form for curries. I like to add it to everything I cook.

If you haven't already tried making a turmeric "golden milk" latte, it's tasty, will boost your digestion, and may help you relax, too.

5) Lavender

Which is incredible at helping to calm your nerves and reduce stress. You can brew tea using fresh lavender, or use lavender as an essential oil.

When inhaled as an essential oil, it decreases anxiety, depression and improves mood.

There are some products on the market that combine lavender with CBD for extra relaxation. A CBD balm infused with essential oils like lavender and calendula is a necessity in my bedtime routine. I’ll rub a little of it on my wrists just before I go to sleep. 

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.