Balanced blood sugar levels are crucial to a healthy and prosperous life, not to mention dropping your unwanted kilos/pounds! Balanced blood sugar levels prevent disruption of your body’s functions and help your overall health.

Here are a few foods to add to your diet to help balance your blood sugar:

1. Greens:

You can never eat too many greens. For the best blood sugar benefits, go for nutrient-dense,  greens like spinach, kale, and broccoli. These greens are also very rich in protein and calcium, which help your body in multiple areas. You can toss these greens in salads with olive oil and chunks of salmon or tuna, a boiled egg, some avocado and yum! Studies have shown that these three vegetables contribute to dramatic improvement in patients who are constantly battling with their blood sugar.

2.Low fructose fruits:

Fruit is always a must, but for blood sugar-specific management, choose fruits that are low fructose, such as cantaloupe, raspberries, blueberries, strawberries, kiwi, and blackberries. You can snack on them throughout the day, or toss them in your salad, smoothies, or acai bowls.

3. Protein:

Protein is essential for slowing down glucose absorption in your body, which helps regulate your blood sugar levels. Add foods to your diet that are packed with protein, like wild salmon and other types of fish, beef and other types of lean meat, cottage cheese, Greek yogurt, and eggs. Make your diet interesting; try snack ideas like celery sticks dipped in all-natural peanut butter. This snack is rich in protein and only contains the good kind of fat. Remember everything in moderation, however. Too much protein actually can become sugar in your blood, creating a condition called gluconeogenesis; Love that word! Guess what? We don’t want that because more sugar, higher blood sugars! Believe it or not 40 to 70 grams of protein a day is enough.

4. Herbs and Spices:

Herbs and spices are natural supplements for balancing your blood sugar levels. They not only add flavour to your dishes but they may also help your hormone’s lower your blood sugar. Some spices, like turmeric, contain anti-inflammatory properties, which help in balancing out your sugar.

5. Low-calorie drinks:

Cut out sugary, high-calorie drinks from your diet. Add drinks like cinnamon tea, lemon water, and cucumber juice and water, water, water in your daily routine.

6. Whole grain foods:

Whole grain foods that are also rich in protein, like millet and quinoa, provide and store energy without causing spikes in your blood sugar levels. However, if weightloss is on your agenda, keep the grains to a minimum until you reach maintenance mode!

7. Beans:

Beans are a good source of protein, low carb, and rich in fiber, all important factors in balancing your blood sugar. For example, hummus, lentils and garbanzo beans are great dietary choices. Remember to soak them the night before to promote easier digestion. Or if from a can I usually rinse before using.

8. Nuts:

Nuts like almonds and walnuts contain healthy amounts of fiber, protein, and healthy fats, and are a low carb snack idea.

To sum up try balancing your blood sugar the natural way by changing the way you eat. You’ll be amazed at the difference!

If dropping your unwanted weight is important to you and you’re ready to take massive action, learn more about my 12 Week Easy Weight Loss Protocol just click here.  I’d love to connect.

Be Healthy, Happy & Amazing…

Caroline xx

_{I just had a birthday.}

_{It wasn’t one of those big celebratory style birthdays but it was still significant.}

_Why?

<sub>Because I’m surprised how old I am! 
I’m surprised how fast time has flown and….

I’m too young to be this old!!

Do you still feel like you’re in your 30’s like me?
I’m not sure I’m ever going to feel like I’m the age number I am. And that’s a good thing! 

I remember one of my beautiful great aunts telling me exactly that. She was in her late 70’s and said “Darling I still feel like I’m 35 just hanging around in an older woman’s body!”

As woman age we want to defy the aging process. Interestingly this ‘want’ is much more prevalent in women than in men. But lets not go there…

I know many women who have turned to Botox and fillers to correct the passage of time that has been left on their face. And it’s not only those over 40+, many of the gorgeous young girls do it too as a preventative measure.

I don’t believe I will walk that path, but for those that do and it makes them feel fab then… to each her own!

What ever you do remember food can be a powerful way to combat the aging process.

Here are 7 foods full of anti-aging nutrients to include in your everyday.

Let’s start with one of my favourites!

1.     Red Wine. Now many will argue that alcohol should not be part of your diet and if weight loss is on your agenda, then I do recommend limiting or removing it until you reach your ideal weight.</sub>

_{2.     Beans – as in legumes – contain unique proteins that thicken and strengthen your hair cells, so you can enjoy a full head of hair unlike our male counterparts! Mind you can someone tell that to my eyebrows please!}

_{3.     Olive Oil, ideally extra virgin olive oil. The healthy fats in olive oil support healthy arteries and a healthy heart. It contains polyphenols, which are potent anti-oxidants, and they fight a number of age-related diseases.} 

_{4.     Brazil Nuts. Selenium, is a mineral which aids in the production of the anti-oxidant glutathione to help slow down the skin aging process. And guess where you will find your daily quota of selenium? Just 2 nuts a day will provide you with enough selenium to reap its benefits.}

_{5.     Tomatoes. Rich in lycopene, which has been shown to support heart health and healthy cholesterol levels as you age.  Did you also know that Lycopene acts as a natural sun block to keep skin youthful and protected from harmful UV rays? Please note I’m not advocating that tomatoes are your only form of sunblock!!}

_{6.     Berries! Another one of my favourites! No doubt you’ve heard before that raspberries & blueberries contain important anti-oxidants to help offset inflammation and oxidative stress. It is this inflammation and stress that contribute to skin aging and wrinkles.  Go for one serving a day and know that they contain more anti-oxidants than 10 servings of most other fruits and vegetables! If out of season there are great varieties of snap frozen, so you have no excuses.}

_{7.     Organic Eggs. I love eggs, and they have received a bad rap over the years due to their cholesterol content, which fortunately now we have regained our senses, you can ignore! They are rich in biotin and iron, which help to promote healthy, youthful skin and hair. Gotta love that!}

Be Healthy, Happy & Amazing!

Caroline x

We are fatter and sicker than ever.

Harsh words I know but true.

Unfortunately there is not a simple solution to this growing health crisis, as there are so many players and layers involved. Sadly,  as much as I wish I did, I dont have the all answers for you.

There is however, one thing I can share with you to help end the confusion that surrounds all things weight loss. Actually as I type this I realise there is more that one, but today I’ll stick with one.

A client said to me this week…”it is just all so confusing, you think you’re doing the right thing with what you eat and then you find out all that so call ‘healthy’  food is working against you!”

Yes there is so much confusion out there surrounding food, the right types of food and what you should be eating to drop the weight.  Maybe you’re happy with your weight and you just want  to make healthy choices, eat well, be well…

And you think you are.

If you’re buying low fat thinking that your choice will

1. Help you drop the kilos/pounds
2. It’s the healthier choice.

I’m sorry to inform you, you’ve been making the wrong choice, and you need to know it’s not your fault.

We have been living in a low fat world for the last fifty years, (how we arrived here is a whole other story!) and as a result we are constantly bombarded with everything low fat, no fat, 2% fat or 0 fat! If we eat low fat, they tell us, we will lose weight, be healthier and avoid the risk of high cholesterol and heart disease. It is not true.

When you take the fat out of food, you take away both taste and texture. If you take the taste out, then the food is bland, and if the food is bland no one will buy it. So to avoid the problem of no one buying the food, food manufacturers replace the fat with sugar.

Sugar comes in many guises – there are over 60 different names for sugar used in the food industry. The nastiest of the them all is high fructose corn syrup, which is now used freely in our food chain as a cheap alternative to white sugar.

When it comes to taking out the fat and replacing it with high levels of sugar, your body upon consumption responds to the high levels of sugar in your bloodstream by telling your fat stores they are in shut down and it needs to burn off the sugar.

If our body  cannot burn all the extra sugar…it converts it to fat.

Boom!

So our so called healthy low fat foods, they do not promote weight loss, they are  high sugar and they make you put on weight…

Simple!

Eat FULL Fat healthy foods like, nuts , seeds, olives, olive oil coconut oil, and greek style yoghurts, real butter and quality dairy.

Healthy fats do not make you fat.

Unlike sugar!

Be Healthy, Happy & Amazing

Caroline x

So how best do you manage all your lunch, dinner, drinks and party invitations this festive season?

More importantly, how do you survive so that you can come out the other end with your health and waistline intact?

It is timely and of course, following in the true Christmas spirit of giving, to share with you a few strategies that will help both you and your waistline have a lot of fun without the usual fallout!

♥      ALCOHOL: Yes no doubt you will be imbibing more often than not. That’s OK.

Just remember the “one pearl one plain rule”.  For every glass of bubbles, pinot, or vodka that you have, ensure you have one glass of water – make it bubbly to keep the festive mood!

On a side note if you don’t want weight gain from this increase of alcohol intake then I suggest you imbibe in clean spirits. Of course the are still calories in there, but without the added sugar ie vodka with a non sugar mixer like soda water. Just add a squeeze of fresh lime. Yum! And the  bonus – extra water intake.

You know I’m not all about calories (I’m all about mindful eating) but I do have the motto knowledge is power so hence my list below! **

• 1 vodka & soda: 64 calories
• 1 glass of white wine: 100 calories 
• 1 glass of champagne/sparkling wine: 100 calories
• 1 glass of red wine: 120 calories
• 1 full-strength beer (250ml bottle): 155 calories
• 1 gin and tonic: 200 calories
• 1 rum and coke: 248 calories
• 1 espresso martini: 285 calories (seriously yum but lethal 🙂 !!)

*note we are talking standard size drinks here not the restaurant size ones!

♥    Remember also, that alcohol consumption plays havoc with your willpower, and with each glass you have your, will power retreats out the window, scurries down the street and usually is not found until very late the next day! End result, too much Brie, chocolate fudge and/or Christmas cake is consumed and the double barrelled sugar gun plays havoc on your waistline and scales!

♥    If you know drinking a little too much is your forte, perhaps word up your BFF or partner, to play fun police before it’s too late and you end up crying in your glass of stale bubbles…not a good look! And of course, you can thank them in the morning!

♥    FOOD: If you know the party is a drinks party then there will no doubt be lots of yummy nibbles being handed around, and depending on the venue perhaps some not so healthy…you know the ones… of the deep fried variety?

What ever you do – do not arrive on an empty stomach.

Do not arrive hungry!

Eat something healthy before you go, then you wont be so tempted to consume everything in sight. Stay away from the pastry laden treats and indulge in the protein based – prawns, chicken pieces, salmon, beef bites etc etc.

And it goes without saying veggie sticks are your best friend!

♥   When you make the mindful decision to indulge in something sweet…savour and enjoy it….. but perhaps consider just having two or three  bites and leave the rest – it is those first bites when it tastes the best and your taste buds explode with delight. Bite 7,8,9,10 etc never taste as good and you probably don’t even notice the flavours. Better in the waste than on your waist.

Now is a good time to download my Mindful Eating Guide – its’ free and gives you the exact steps you need to take to add mindful eating into your everyday.

♥   Remember the basic rules –  eat mindfully at all times, breakfast is mandatory, eat when you are hungry and only eat till you are 80% full – or eloquently satisfied – as your grandmother used to say!

Realise that if you have a ‘heavy’ night the night before, then you probably will not be as hungry the next day…pay attention to what your body tells you.

And a great rule to remember… never miss twice.

What does this mean? If you have a big night or big lunch or big day, then don’t do it again at the next meal/day. Go lighter, your body will thank you for it!

And one final tip…

Don’t stress over it!

If you over do it with food and drinks, don’t beat yourself up. Instead look at what was going on, check in to see how you can do it better and do it better next time around.

Life is too short to give yourself a hard time all the time!

Be Healthy, Happy & Amazing!

Caroline x

Image: http://www.lovethispic.com

As you may or may not know, my Eat Clean Reset Your Body 14 day programme is ready for you right now and I’d love you to join in the fun if you feel inclined (dare I say you desperately need?) to give yourself a makeover from the inside out.

Another way you can give yourself this kind of makeover is by including more greens.

I know you know eating  greens are good for you but have you considered including these in your daily diet?

Hungry for Change is a website I admire so I’m very happy to share their fabulous info!

1. Seaweed

Often overlooked because it is not a land-dweller, seaweed is insanely good for you. While providing a whopping amount of vitamins and minerals, seaweed’s golden ticket is iodine. Iodine is found in very few foods and is essential to a healthy thyroid. With more people avoiding iodised salt for a slew of reasons, mild iodine deficiency is growing more common. When deficient, a person may have difficulty losing weight, feel fatigued, perhaps depressed — experiencing general thyroid malfunction. Whip up a tasty seaweed salad for lunch to keep your thyroid chugging along.

2. Micro greens

Move over regular arugula (commonly called rocket)! Micro greens are simply mini versions of your favourite produce, and man do they pack a punch! As “toddler plants,” they contain more vitamins and flavour than their mature counterparts. There is an endless variety of micro greens from which to choose, from mustard and watercress, to turnip and sunflower — each with a unique, tantalising flavour. As an added bonus, micro greens are crazy easy to grow in your kitchen, and will supply your meals with some tasty, uber healthy green nutrition.

3. Lacinato Kale (aka Tuscan/Dinosaur kale)

This is your grocery-store-kale’s dark, jurassic-looking cousin. With 100 percent of your recommended daily allowance of vitamins A and K, and 88 percent of your vitamin C requirement, the rich compounds of kale have been linked to cancer prevention. It is a little sweeter and nuttier than your regular kale, so go ahead and experiment!

4. Moringa

Recently growing in popularity, moringa is a leaf that is chock-full of goodies. It assists with blood sugar stabilisation, lowers blood pressure and cholesterol, is loaded with energising and depression-fighting B vitamins, and containing 90 nutrients that benefit the human body. It is antimicrobial, anti-inflammatory, and antioxidant-rich. Cook with the oil, or flavour meals with the leaves. Never heard of it? Discover all of the wonders of moringa here.

5. Avocados

OK, so you may be pretty familiar with avocados, but they are so delicious and nutrient-dense that they deserve a mention. They are full of monounsaturated fats, which increase satiety and can assist with weight loss. Avocados are anti-inflammatory, blood sugar regulators, and may even prevent strokes. Buy them once for the high amount of potassium, fibre, B vitamins, and vitamins K and C; keep buying them for their glorious, creamy texture and your newfound obsession with guacamole.

Green foods are good for you, but they don’t have to be boring. Trying a new green every week can keep your meals interesting and your body healthy.

As you add more and more vegetables into your diet you’re actually crowding out other foods that may not be as nutritionally dense as veggies and you have the added bonus of less calories.

Avocados are my absolute favourite, and happy to admit I eat most days! Can you see the benefits of more greens in your diet?

Be Healthy, Happy & Amazing! 

Caroline x

Sigh…Do you want to be chained to a point tracking system or a choc-ice shake that tastes like cardboard day in day out? Do you want to hop on the scale to do a weekly “weigh-in”? Don’t let points or the scale determine your success.

Success is about nourishing your body, and I’m not about the blame/shame game, everyone does what they feel is right at the time. Hey I went to Weight Watchers with a girlfriend, admittedly more out of curiosity, but I did get swept up in the whole palava… mind you I only lasted about 6 weeks!!

However  I digress…I didn’t become Your Mindset Nutritionist to teach you to deprive yourself like every other fad diet out there. You know my mantra..diets don’t’ work! I’ve struggled too with weight loss. I know exactly what you’re going through – and it’s scary.

It’ s frustrating. It’s flat out difficult and you want put you and losing weight into the too hard basket…for another day.

But, I’m here to help you and teach you how to lose weight naturally and stop counting points and drinking powders once and for all. It’ s time to end the madness Amazing Ones right now.
Can I hear you groan…here we go again?

There are two things I need you to do as from right now. Actually there is three but we’re not talking three today. No 3 being mindset.  You know I believe having your headspace in the right place is the most important step for weight loss, I’ve talked about it many a time but we’re not going there  today – you can go here and here for a refresh.

1) Learn how to eat mindfully and if you need help I have it right here.  Research has shown again and again, by eating mindfully, weight loss is doable!

2) Eat Clean Real Food:  What do I mean when I say clean real food?

• ♥ It is food with only one ingredient.
• ♥ It is food that doesn’t need a manufacturer’s food label attached
• ♥ It is food that doesn’t come in a box or carton
• ♥ It is food that is not found in the middle of your supermarket
• ♥ It is food that comes from nature not a factory
• ♥ It is food that that is rich in colour
• ♥ It s food that is full of nutrients that nourish you
• ♥ It is food that is full of vitamins and minerals to keep you healthy
• ♥ It is food that comes from nature – our lands and our seas
• ♥ It is food that our bodies were designed to eat.

I’m talking veggies, fruits, nuts, seeds, oils (think olive and coconut)  fish, legumes, full fat natural dairy, grass fed meat, poultry and game.

Eating real food does not have to be difficult, you can enjoy weight loss, however you do need to be organised. And I will dive deep into getting organised next week, but for you now, make room in your fridge and pantry and go shopping for one ingredient foods.

The best way to do that is either visit your local farmer’s market or local speciality shops, or, if you are a supermarket shopper then this is what I want you to do from now on.

Shop around the outside rim of the supermarket. Most supermarkets around the world have a very similar layout. So think about it, you walk in and there is the fruits and veggies section, then further you come across the deli, then onto the meat and chicken, then onto the dairy and fridge section. In the middle are rows 1-10 which is full of non real food. Yes I admit, there are some staple items you need however, there is at least 5 rows you have no need to walk down!!

I’m actually going to test that out next time I do a supermarket shop and report back! Until then…

ps My Eat Clean Reset Your Body 14 day program is back by popular demand!! Check it out here!

Be Healthy, Happy and Amazing!

Caroline x

I know you might think that is rude of me to ask but maybe…just maybe you’re metabolism is in need of a makeover?

Consider this…

Whether we like it or not, because of the world in which we live and the food and drink we consume, there is  toxin build up in our bodies. And this build up can drain you of energy, promote inflammation in your body, add a few extra unwanted kilos and your metabolism may be in a state of disrepair!

I believe there is a need to have a thorough clean out at least once a year, and if you’re that way inclined, (highly recommended) one every season would be extremely beneficial to you and your waistline!

Traditionally, cultures all around the world have practiced seasonal cleansing in all types of different ways. Specifically for a liver cleanse, the liver is how the body takes toxins out of the body, and that is how the liver earns the spot of one of the hardest working organs in our bodies! The liver works with many other organs in our body to detox blood, produce bile, hormone breakdowns, and acts as a storage facility for our vitamins and minerals. If the liver is not functioning properly, it affects many other areas of our body.

Some more important functions of the liver include removing old blood cells, helping the intestines process nutrients, chemical production for blood clotting, the breakdown and metabolizing of alcohol and consumed medications, and the production of necessary proteins and cholesterol. When people hear ‘liver disease’ they typically think of alcoholism, but that is not the only cause of liver disease or liver failure. Some other risk factors associated with liver disease include low potassium levels, drug use, exposure to certain chemicals, obesity, processed foods, viral infections and autoimmune diseases.

Some things you may notice if your liver is not performing at its best include…

• gas or bloating
• constipation
• heartburn
• acid reflux
• yellowish tint to skin and eyes
• high blood pressure
• difficulty losing weight
• cognitive difficulties
• dark urine
• chronic fatigue
• poor appetite

 If you want to support your liver you don’t have to resort to pills and potions as there are certain foods you should focus on. These foods include…

• beets
• carrots
• tomatoes
• grapefruit
• spinach
• citrus fruits
• cabbage
• turmeric
• walnuts
• avocados
• apples
• Brussels sprouts
• garlic
• dandelion root
• leafy green vegetables
• broccoli
• cauliflower
• asparagus
• green tea
• artichoke
• olive oil
• alternative grains like quinoa, millet and buckwheat.

Makeover your metabolism will ensure that your hormones are functioning at an optimal level thus allowing your liver to do its job!  Below are some general tips that have worked for me:

• Hydrate!
• Eat clean and organic
• Exercise regularly
• Eat healthy fats
• Ensure your fibre intake is high
• Take a probiotic.
• Get the proper amount of sleep
• Avoid alcohol and tobacco products
• Avoid processed foods and whole grains
• Detox – ie Eat Clean Reset – minimum twice a year.

When you make over your metabolism and and allow your body to heal, you’ll find that when you’re done with your cleanse, you’ll notice more energy, your digestion has improved, and your skin looks younger and brighter. You will also have better mental clarity and cognitive functioning, along with a boost to your immune system and more balanced blood sugar levels and perhaps a few kilos gone …for good!

Are you interested to learn more about removing toxins naturally?  Join me for my upcoming free webinar Makeover Your Metabolism. Check it out here, it’s happening next week and of course there will be a replay, as if you’re anything like me, you’re busy and may need more time….?

Be Healthy, Happy & Amazing!

Caroline x

Welcome home, but why the holiday blues?

It is school (and uni.)  holiday time here in Melbourne, we’ve completed  term 2 and it is either a 2/3 week break depending on what school you go to. And these holidays come smack bang in the middle of our winter… as I write it’s 12 degrees and raining.

This type of weather is more conducive to staying in bed or in front of a beautiful fire than heading out doors…. unless your skiing!

Many Melbournites take this time to escape to warmer climes for a week or five!! Yesterday I had a conversation with one such Melbournite who returned from an amazing 6-week holiday… 3 kilos heavier!! She admitted to indulging a little more – a gelato here (when in Rome…) and a pastry there…plus drinks most nights.

And my advice to her was there’s really no need to panic. If her life returns to her normal routine, then the excess wont’ hang around for too long.

Let me explain why.

If you stray off you healthy eating path – have a good splurge for whatever the occasion- holiday, parties, Christmas, Passover, New Year etc – Don’t panic it doesn’t spell disaster.

Like my girlfriend, and I’ve been known to do exactly the same, you may put on a kilo or two but rest assured it will not all be laid down as fat.

In order for me to gain one kilo of fat over, lets say 8 days, I would’ve had to consume an extra 7,700 calories/37,000kjs/. So that means I would’ve consumed an extra 1,100 calories a day which is equal to approximately…….

Ó  4 mars bars

Ó  11  (120ml) glasses of wine

Ó  17 pieces of multi grain bread

Ó  2 Big Macs

Ó  14 pears

She didn’t, I didn’t do that and most people don’t splurge to that extent!

So where does the weight come from – if it’s not all fat what is it?

It is water – believe it or not!!

If you drink or eat more than your body’s immediate needs, some of that excess is converted to glucose and then stored as glycogen (glycogen is carbohydrates as stored by your body). Glycogen is stored in your liver and muscles and remains there as a usable energy source. Glycogen attracts water as part of its storage process – up to three times the amount – I gm of glycogen + 3 gm of water.

So a proportion of the excess is water storage. You will also be retaining excess water due to the type of party foods you have probably been eating – salty chips, restaurant meals etc . Hence your holiday/splurge weight gain.

Perhaps now you know those extra few kilos you bought home with you do not have to be permanent, it’s easier for you to make the necessary changes. And they are:

• Resuming your normal healthy eating patterns
• Eat mindfully including lots of vegetables
• Eat a protein packed breakfast daily
• Eat only when your hungry
• Stop when your are “elegantly satisfied” or 80% full
• Drink more water to help flush
• Make sure you move your body everyday!

You know all the things I’ve told you before!

Your weight will return to where it was and you can continue on your journey to be slim, fit and healthy!!

If you need a reminder on how to eat mindfully download my simple and easy Mindful Eating Guide here, it explains how to do it step by step, compliments from me to you.

Welcome Home!

Be Healthy, Happy & Amazing!

Caroline x

I’m guessing you’re not that excited about blood sugar!

If you’ve been hanging around me for a while, you’ll know one of my mantras is “education empowers.” I appreciate that when it comes to dropping the kilos you just want it to happen yesterday and not have to think about the facty stuff. (my word, not found in English language)

In this case, knowing the details and facts does empower you and promotes positive change.

One of your body’s highest priorities  is to maintain blood glucose (sugar) in a normal range at all times. Improper regulation can result in either hyperglycemia (too high) or hypoglycemia (too low). Having blood glucose imbalances plays havoc on our bodies, how we feel and also is a contributing precursor to a number of diseases – diabetes is one of the obvious ones.

If you are trying to shed weight, then you need to understand that maintaining your blood glucose in the normal range is very important. If your blood glucose levels are too high (think an overdose of sugar, high carbs, starchy foods!) then your body sends out the sugar police (insulin) to return  the levels to normal. One of the ways it does this is by shutting down your fat stores as a source of energy – think of it as a fat prison lock down – no one is leaving their cells!! With the cells in lock down, the excess sugar in the blood is utilised as the primary energy source until the levels return to normalcy!

So here are some tips for healthy blood sugar levels & weight loss!

• Focus on including protein at breakfast. Eating up to 10 gms of protein at breakfast sets you up for normal blood sugars throughout the day.

In Fact – protein should be included in every meal and snack. At lunch/ dinner use the palm of your hand as a guide to amount that is right for you. A meal/snack with protein will make you fuller for longer than a meal without.

• Eliminate wheat – the version of wheat we eat today does not resemble its ancient ancestors. 2 slices of whole wheat bread can spike your blood sugars as much as a tablespoon of sugar!!
• Starchy carbs – pasta, rice, breads, cereals, potatoes should be keep to a minimum – make it no more than 1/2 cup for lunch /dinner. Fill half of your plate with veggies and salad.
• Do not eat carbs alone ie an pear, your blood sugar level will rise – eat it with some nuts or a slice of cheese or mouthful of yoghurt (full fat plain)
• Ensure there are healthy fats in every meal and snack. The combination of the protein, carb and healthy fat all work together to keep your blood sugar stable.
• Don’t stress – stress releases the hormone cortisol, which also plays havoc and makes us reach out for starchy carbs (and promotes belly fat). Stressing?
• Go for a walk or do any exercise instead!
• Dont’ Diet! They don’t work – just incorporate the above tips and you will reap the rewards.

If you are one of the more than one billion people on Facebook, I warmly invite you to join my facebook group – The Balanced Approach- Your Way To Wellness. 

In this group you’ll find a space that is safe, caring and warm. 

Where you can share your wins and losses, shout out, ask for help and support others. 

I’m there to support you, provide strategies, tips, recipes and know how and the occasional ‘kick ass’ if that is what’s required! I’d love to see you there…..Join here.

Protein packed tomato zucchini frittata. Mindful Eating. Pin Me!

Be Healthy, Happy & Amazing!

Caroline x

I often hear people say no matter what they’re eating they’re hungry all the time. This is not a new phenomenon and in most cases they are hungry, but the first question to ask is what are they hungry for?

And the answer to this is two part.

1. They are actually physically hungry and their body is telling them so.
2. They are emotionally hungry for something other than food but they do not realise that and head to the pantry instead!

Today I want to delve into number one and share with you 5 reasons why you may be constantly hungry.

1. The food you consume throughout the day is high in sugar.

Yes there are the obvious ones like those highly processed sugary foods well know so well and so often crave, but there are many foods with lots of hidden sugars which you may not be aware you’re consuming on a daily basis. And to add insult to injury, if your diet is high in processed carbohydrates, then your only adding more sugar to the pile. We now know sugar is actually an addictive substance and your body will continually crave more … hence your hunger.

2.You are not eating enough protein at each meal.

Eat protein with every meal and you will be fuller, more satiated for longer. Leave protein out of the meal and guess what you’re hungry sooner rather than later. Eating protein ensures your blood sugar levels are kept on an even keel and that is number one when it comes to your body burning up fat, which is what we want in weight loss.

3.You are not eating enough real food. 

Again if you’re daily consumption is filled with processed, high sugar, packaged and processed carbohydrates, then you will be hungry all the time. Your body needs real food – one ingredient foods – which are full of nutrients, vitamins and minerals – all essential for optimal health and wellness. If you’re not eating these real foods then your body will crave them… hence your constant hunger.

4.Your hormones are out of whack!!

Your hormones are like soldiers keeping things in sync in your body – your energy, hunger, sleep, moods to name a few. They are the regulatory officers who ensure that everyone is doing their job correctly and efficiently. If they’re out of whack – such a scientific term – then havoc and hunger reigns.

5.You’re not getting enough sleep.

So yes if you are not getting enough sleep for whatever reason, then you will pay the price. The price is more often than not hunger and eventual weight gain. Lack of sleep also causes hormone havoc and you’ll find yourself craving high processed sugar foods to up your energy levels. So you eat them and then BAM, you coming crashing down again and the whole cycles repeats itself.

Hunger is your friend not your foe. It’s a signal from your body that it needs fuel and it’s time to eat. What you then choose to eat determines the next time you’ll be hungry. So why not choose foods that nourish you and promote wellness?

The above is a very brief explanation of why you may be hungry all the time. I could add another 10 reasons to the list, but this is a very good place to start.

With each explanation I wanted to give you greater detail and stopped myself otherwise you’d be here all day! So in the next 5 posts I will go deeper into each reason  and give you strategies for positive change. Don’t forget to come back and discover more ways you can be a healthier version of you.

Be Healthy, Happy & Amazing!

Caroline x