Nutrition for Weight Loss

  • Weight Loss

    15 Top Tips for Your 2025 Body Transformation

    Let’s cut to the chase. 2025 is coming in hot, and you’re probably thinking, This is the year I finally lose the weight and achieve a body transformation.

    Well, good news: it absolutely can be!

    But let’s skip the fads like “how to lose 20 pounds in 2 weeks” or “lose 10 pounds in 5 days.” Real, lasting change doesn’t come from crash diets or miracle detox teas (we’ve all been there, and no, they didn’t work).

    Real change? It’s all about getting your head in the game, building habits that stick, eating food you actually enjoy, and moving your body in ways that make you smile—not sigh.

    So, grab a cuppa, and let’s dive into the good stuff. Here’s how to make 2025 your year of lasting change.

    body transformation

    Start with Mindset

    This isn’t just fluff—it’s the foundation of everything. If your head’s not in the right place, even the best plans will crumble like a soggy biscuit. Your mindset shapes your actions, so let’s start there!

    1. Identify Your ‘Why’

    Why do you want a body transformation? And I don’t mean, “to look good in skinny jeans.”

    Dig deeper.

    Maybe it’s to keep up with your kids, feel confident walking into a room, or stop getting out of breath chasing the bus.

    Whatever it is, make it meaningful.

    Having a clear reason will keep you going when temptation strikes (looking at you, leftover Christmas choccies).

    Write it down, stick it on your fridge, and remind yourself daily: This is why I’m doing it.

    2. Reframe Negative Thoughts

    We’ve all got that little voice in our head that says, “You can’t do this.” Well, tell it to pipe down.

    Negative self-talk is like a bad ex—you don’t need it hanging around.

    Next time you catch yourself thinking, “I’ll never lose this weight,” flip it to, “I’m making small changes every day, and that’s progress.”

    You don’t have to believe it straight away, but keep at it.

    Eventually, your brain will get the memo.

    3. Progress, Not Perfection

    You’re not a robot. You’re going to have days where things don’t go to plan—and that’s OK.

    green disposable lighter beside orange fruit on brown woven basket

    Ate a bit more than you planned? Skipped the gym? Doesn’t matter.

    Progress is what counts, not perfection.

    Set realistic goals and focus on what you can do today to move closer to your goals, even if it’s something small like a 10-minute walk or choosing water over fizzy drinks.

    Every little win adds up.

    Master Healthy Habits

    Let’s talk habits—those sneaky little routines that run your life without you even realising.

    The good news? You can make habits work for you instead of against you.

    4. The Power of Small Changes

    Rome wasn’t built in a day, and neither is a new lifestyle. Start small—swap your sugary cereal for porridge or park a bit further from the shops to get extra steps in.

    These little tweaks might not feel like much, but over time, they build into big results.

    5. Focus on One Habit at a Time

    You’re excited. I get it.

    But don’t try to change everything at once—it’s a recipe for burnout. Instead, pick one thing to focus on.

    body transformation

    Nail that, and then move on to the next. Slow and steady wins the race, my friend.

    6. Track Your Body Transformation Progress

    Grab a journal or use an app—whatever works for you.

    Seeing your wins on paper (or screen) is ridiculously motivating. Plus, it’s a great reminder of how far you’ve come when you’re having a wobble.

    Get Nutrition Right

    Forget fad diets and deprivation. Food is fuel, not the enemy.

    The trick is finding balance—think 80% wholesome, nutritious meals and 20% treats that make life worth living.

    7. Fuel Your Body

    High-protein, high-fibre, and low-calorie-density foods are your new best friends. They keep you full, satisfied, and energised for longer.

    Think lean meats, veggies, whole grains, and fruits.

    Oh, and don’t forget to drink your water—you’re not a cactus!

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    BODY TRANSFORMATION

    8. The 80/20 Approach

    Here’s the deal: life’s too short to say no to cake forever. Stick to wholesome foods most of the time, but leave room for the things you love.

    Balance is the name of the game—it’s not all or nothing.

    If you want to learn more about this way of eating, check out my post on the 80/20 Method!

    9. Meal Prep Without the Stress

    You don’t need to spend hours batch-cooking (unless you want to).

    body transformation

    Just plan ahead a bit. Keep your kitchen stocked with healthy snacks and easy-to-make meals so you’re less tempted to order takeaway when you’re knackered.

    Move Your Body

    Exercise doesn’t have to be a chore.

    In fact, it shouldn’t be.

    The best kind of movement? The one you actually enjoy.

    10. Joyful Movement

    Hate running? Don’t do it.

    Love dancing around your living room to cheesy 90s hits? Go for it!

    The key is finding activities that make you happy—because happy people stick with their routines.

    11. Set Non-Weight Goals

    Instead of obsessing over the scales, set goals like running a 5k, doing 10 push-ups, or hiking up that hill near your house.

    These wins feel amazing and remind you of what your body is capable of.

    12. Sneak in NEAT (Non-Exercise Activity Thermogenesis)

    Fancy name, but it just means moving more in your everyday life.

    body transformation

    Take the stairs, walk to the shops, or have a kitchen disco while cooking dinner.

    It all counts.

    Stay the Course

    Let’s be honest: there’ll be days when you want to chuck your body transformation plans all in.

    That’s normal.

    The key is to keep showing up, even when it’s hard.

    13. Recharge Your Motivation Battery

    Motivation isn’t endless, so top it up with little wins and rewards.

    Hit a milestone? Treat yourself (but maybe not with a family-sized bag of crisps).

    Keep that energy flowing.

    14. Focus on Non-Scale Victories

    Your worth isn’t tied to a number.

    Celebrate better sleep, more energy, or feeling confident in your clothes. These wins are just as important.

    15. Plan for Setbacks

    Life happens. You’ll have bad days.

    The trick is to acknowledge them, dust yourself off, and get back to it.

    Remember, one slip-up doesn’t undo all your hard work.

    Conclusion

    A 2025 body transformation is yours for the taking. You’ve got the tools, the plan, and the grit to make lasting change.

    Start small, keep going, and celebrate every step forward.

    You’re not just transforming your body—you’re transforming your life.

    Now, go out there and smash it!

    (P.S. Don’t forget to put the kettle on after—you’ve earned it.)

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    BODY TRANSFORMATION
  • Nutrition

    11 Ways to Incorporate Ancestral Nutrition Into Your Modern Lifestyle

    Let’s be honest: modern eating can be a bit of a mess. Breakfast? Usually a quick sugar rush in a wrapper. Dinner? Whatever you can fling in the microwave after a long day. The idea of a “meal plan” feels about as aesthetic as a soggy salad. But what if I told you that a few tweaks could have you eating foods that nourish your body, make your plate look Instagram-worthy, and leave you feeling more energised than a toddler at a soft play? Enter ancestral nutrition!

    Now, before you roll your eyes thinking I’m about to tell you to live on bone broth and berries, let’s clear the air: I don’t believe in restrictions.

    Life’s too short to say no to pizza night or that cheeky slice of cake. That’s where the 80/20 approach comes in—80% nourishing family meals and whole eating, 20% living your best life with chocolate in hand. Deal?

    Ready to see how we can make ancestral nutrition work in your modern life? Here are 10 easy (and dare I say fun) ways to dive in.

    Ancestral Nutrition

    1. Start with an Ancestral Breakfast

    Gone are the days of sugary cereals ruling your mornings. Ancestral diet breakfast ideas focus on whole, unprocessed ingredients.

    Think eggs cooked with veggies, Greek yoghurt topped with nuts and berries, or even leftovers from dinner (because who made the rule that breakfast can’t be savoury?).

    Pro tip: Ancestral breakfasts keep you fuller for longer, so you’re not reaching for snacks mid-morning. Plus, they look proper aesthetic in your favourite bowl. Snap away.

    Ancestral Nutrition aesthetic breakfast

    2. Plan Dinner Like a Caveman (but with Wi-Fi)

    Dinners don’t need to be complicated to be delicious. Think roasted meats, hearty stews, or big veggie-packed salads.

    Ancestral diet meals focus on simple, wholesome ingredients. Bonus points if you make extra for tomorrow’s lunch!

    If you’re feeling fancy, try some ancestral eating recipes like bone broth or slow-cooked casseroles.

    They’re easy to make, taste divine, and scream “nourishing family meals.”

    3. Add Whole Foods to Every Meal

    No need to throw out everything in your pantry and start fresh. Just start adding more whole foods—like leafy greens, fresh fruits, nuts, and seeds—into your meals.

    It’s all about crowding out the processed stuff bit by bit.

    Swap out crisps for homemade sweet potato wedges or that sugary cereal bar for an apple with peanut butter. Tiny changes, big wins.

    Feeling inspired to get organised in the kitchen? Check out my easy meal planning guide to simplify your week and stay on track with your goals.

    healthy Ancestral Nutrition

    4. Make Your Plate Look Pretty

    Let’s talk aesthetics. Ancestral meal plans might be inspired by the Stone Age, but that doesn’t mean your plate has to look drab.

    Use fresh herbs, colourful veggies, and a drizzle of olive oil to turn your meal into a work of art.

    Because let’s face it, food tastes better when it looks good.

    Nourishing your body is just one part of the puzzle—keeping your mindset active and motivated is the other. Let’s talk about how to boost your fitness mindset to match your new eating habits in this post.

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    5. Ditch the ‘Snack Attack’ Mentality

    Our ancestors weren’t munching on crisps and chocolate bars every two hours. They ate proper meals and gave their bodies time to digest.

    This doesn’t mean you can’t snack (obviously!), but try structuring your day with solid meals.

    Focus on when to eat throughout the day rather than mindlessly grazing. An ancestral breakfast, a hearty lunch, and a dinner packed with whole foods eating will keep you sorted.

    how to stop snacking

    6. Get Stuck into Some Books

    Feeling overwhelmed?

    Grab a good book on ancestral nutrition for some inspo. The Ancestral Table is a fab one if you’re curious about traditional foods diets. Or browse through blogs for more ideas. Knowledge is power!

    ancestral nutrition
    Buy on Amazon

    7. Keep It Flexible with the 80/20 Rule

    I’m not here to tell you to give up pizza, chocolate, or Friday-night takeaways. (Honestly, who has the energy for that?)

    Instead, aim for balance.

    Make 80% of your meals from wholesome, natural foods—think roasted chicken, veggie-packed soups, and nourishing family meals.

    Then enjoy your treats guilt-free. It’s all about progress, not perfection.

    Eating whole, nourishing foods isn’t just about ancestral nutrition—it’s a game-changer for sustainable weight loss too. If you’re curious about balancing health and happiness on your weight loss journey, this post is for you!

    Ancestral Nutrition

    8. Say Goodbye to Ultra-Processed Stuff

    No, I’m not suggesting you bin your entire cupboard. But slowly removing processed foods from your diet can make a huge difference.

    Swap shop-bought biscuits for homemade ones or fizzy drinks for sparkling water with fresh lime.

    Small changes = big impact.

    Even when you’re eating whole, nourishing foods, weight loss can sometimes plateau. If you’re frustrated by no progress, this post might explain what’s going on.

    9. Experiment with Traditional Foods Diet Staples

    Want to spice things up? Try adding some traditional foods into your routine.

    Fermented goodies like sauerkraut and kimchi, organ meats, or ancient grains like quinoa can all bring variety to your meals. Plus, they’re nutrient powerhouses.

    10. Make It a Family Affair

    Nourishing family meals aren’t just good for your body; they’re a chance to reconnect around the dinner table. Cook together, share stories, and enjoy the process.

    It’s not just about the food—it’s about the experience.

    Ancestral Nutrition

    11. Spice Up Your Life

    Our ancestors might not have had spice racks bursting with options, but you do—and it’s time to use them!

    Turmeric, garlic, ginger, paprika… these little jars of joy don’t just make your ancestral eating recipes taste divine; they’re packed with health benefits, too.

    Turmeric is a natural anti-inflammatory, ginger helps with digestion, and garlic is basically nature’s antibiotic.

    Wrapping It Up

    So, there you have it. Incorporating ancestral nutrition into your life doesn’t mean living like a hunter-gatherer or giving up your favourite treats.

    It’s about balance, whole eating, and making small, sustainable changes.

    Start with an ancestral diet breakfast, try a few new recipes, and embrace the 80/20 rule.

    Before you know it, you’ll be whipping up nourishing family meals like a pro and feeling better than ever.

    Now go on, get cracking—you’ve got this!

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  • Wellbeing

    Cortisol Diet 101: Your Guide to Balancing Stress Hormones

    Let’s talk about something most of us women don’t realise is controlling our lives: hormones. Those sneaky little things are behind your acne flare-ups, random mood swings, and that stubborn belly fat. Yep, it’s not just you—it’s those pesky stress hormones running riot, especially cortisol.

    But here’s the good news: you can balance your hormones naturally, and it starts with what’s on your plate.

    Enter a cortisol diet—your new best friend for bringing those stress levels down, helping with hormonal imbalances, and yes, even making that hormonal weight gain pack its bags.

    Let’s get into it: how to balance hormones, tackle stress, and feel more like yourself again. Spoiler alert: it doesn’t involve kale smoothies for every meal.

    stress hormones

    What is Cortisol, and Why Should You Care?

    First off, cortisol is your body’s stress hormone—your fight-or-flight sidekick. It’s not inherently a bad things.

    But here’s the catch: when cortisol’s doing overtime (cheers, stress!), it starts wreaking havoc.

    We’re talking acne, sugar cravings, sleepless nights, and a waistline that seems to expand faster than you can say “pass the biscuits.”

    Too much cortisol doesn’t just stress you out—it throws your entire hormonal ecosystem into chaos. And when hormones like estrogen and progesterone join the drama, you’re looking at symptoms like low energy, bloating, and more weight gain.

    Fun times, right?

    But don’t worry, we’ve got the ultimate plan to help you reset your hormones and give cortisol the boot.

    Think your cortisol levels might be out of control? High cortisol can lead to all sorts of sneaky symptoms like fatigue and weight gain. Check out my post on the signs of high cortisol in women to learn more about what to look out for.

    Cortisol Diet Basics: Where to Start

    A hormone diet (or hormone-balancing diet, if we’re being fancy) is all about feeding your body what it needs to calm down and sort itself out. Think of it like giving your body a nice cup of tea and a pep talk.

    The right foods = happy, healthy hormones.

    vegetable salad on white ceramic bowl

    What to Add to Your Plate

    Here are the all-stars of the cortisol diet:

    Salmon: Packed with omega-3s, which help lower inflammation and support natural hormone balance. Plus, it’s delicious.

    Spinach: Full of magnesium to calm those stress levels. It’s like a spa day for your insides.

    Berries: Antioxidant powerhouses that fight inflammation and support a healthy microbiome.

    Nuts and Seeds: Brilliant for healthy fats and fibre—both essential for hormone balance and tackling weight gain.

    Dark Chocolate: Yes, you read that right. A bit of dark choc can help regulate cortisol and give you a mood boost.

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    What to Avoid Like the Plague

    Some foods aren’t doing your hormones any favours. Here’s what to cut back on:

    Processed Junk: Cakes, crisps, and all those sugary snacks spike cortisol faster than a toddler on a sugar rush.

    Caffeine Overload: Your fourth cup of coffee? Yeah, that’s not helping. Try swapping for herbal tea.

    Alcohol: I know, I know, but too much booze can throw off your estrogen levels and make your stress worse.

    Cutting out processed foods and sugary snacks is step one in tackling a stress belly caused by cortisol. For more tips on reducing belly fat linked to stress, read my post on how to get rid of stress belly naturally.

    stress hormones

    Quick Wins for Hormonal Balance

    If you’re busy (aren’t we all?), here are a few easy swaps to start balancing your hormones naturally:

    Breakfast: Swap sugary cereal for porridge topped with berries and seeds.

    Lunch: Add leafy greens to whatever you’re eating (sandwiches count!).

    Snacks: Keep nuts, hummus, or a boiled egg handy for healthy proteins.

    These small tweaks will start calming that cortisol chaos and set you up for healthy hormones long-term.

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    The Bigger Picture: Beyond Food

    Now, I’m not going to lie—food’s a big part of this, but it’s not the whole shebang. Hormonal health is also about how you live your life. Here’s how to go the extra mile:

    Sleep Like It’s Your Job: Poor sleep sends your cortisol levels sky-high. Aim for 7-9 hours a night, and keep your bedtime routine simple.

    Move Your Body, Gently: Forget punishing workouts. Yoga, walking, or light strength training are fab for balancing hormones naturally.

    De-Stress Daily: A bit of mindfulness, deep breathing, or journaling goes a long way. Stress management = happy hormones.

    How the Cortisol Diet Can Change Your Life

    Stick to this plan, and you’ll notice the difference: better energy, clearer skin, less bloating, and those pesky cravings won’t have you raiding the biscuit tin at midnight.

    It’s all about small, sustainable changes that lead to big results.

    Remember, balancing hormones isn’t a quick fix—it’s a journey.

    You’re rewiring how your body responds to stress, one meal and one habit at a time. And trust me, you’ve got this.

    How to Reduce High Cortisol Levels for Good!

    If stress has been running the show—messing with your energy, cravings, and waistline—it’s time to take back control. This series is all about lowering cortisol naturally, stopping stress-driven weight gain, and helping you feel like yourself again.

    Explore the full series:

    Final Pep Talk

    Your hormones aren’t the boss of you—you’re the boss of them. With a cortisol diet, you can take back control, feel better in your own skin, and live a life where your hormones work for you, not against you.

    So, ready to get started?

    Go on, give this a go, and let me know how you feel. You’ve got this! 💪

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    stress hormones

    Studies

    High cortisol levels caused by chronic stress can disrupt sleep, increase cravings, and lead to hormonal imbalances. A hormone-balancing diet can help regulate cortisol and improve overall health (Stachowicz & Lebiedzińska, 2016).

    Foods rich in magnesium (like spinach) and omega-3 fatty acids (such as salmon) can help reduce cortisol and inflammation, supporting hormone balance (Grzebisz, 2016).

    Adaptogens like ashwagandha can effectively lower stress hormones, helping to restore balance to the hormonal system (Anju & Ghosh, 2021).

    Essential oils like lavender, when used in aromatherapy or topically, have been shown to reduce cortisol and aid relaxation (Suyono et al., 2020).

  • Nutrition

    10 Unhealthy Foods You Think Are Healthy: Common Diet Mistakes

    Let’s get one thing straight right off the bat: I’m not here to tell you to throw out any of these “unhealthy foods”. Your granola bars are safe and you don’t need to abandon your love for a quick protein-packed snack. If they’re your go-to, keep enjoying them!

    Food should be about balance, not deprivation.

    However, what really bugs me is how these foods are often marketed. They’re pitched as the ultimate “healthy eating diet” staples, part of some magical no processed food diet, or even essentials for your whole food diet.

    But when you dig a little deeper, many of them aren’t as saintly as they seem.

    This isn’t about saying no to unhealthy foods—it’s about knowing what’s in them. Whether you’re aiming for a real food diet, looking to avoid processed foods, or just want to understand what are processed foods, I’ve got you covered. Let’s debunk the myths and empower you to make informed choices.

    unhealthy foods

    What’s Healthy vs Unhealthy Food, Really?

    Let’s take a moment to break down what actually counts as “healthy” and “unhealthy” because, honestly, the lines can get pretty blurry.

    It’s not about labelling foods as “good” or “bad” but understanding where they fall on the spectrum.

    Whole Foods: These are your MVPs—foods in their natural state, like fruits, veggies, nuts, seeds, and whole grains. Think fresh sweet potatoes, spinach, or almonds. Whole foods are the foundation of a whole food diet, packed with nutrients and as close to nature as you can get.

    Lightly Processed Foods: These have been tweaked a bit but still keep their nutritional value intact. Things like frozen veggies, canned beans, or rolled oats are excellent staples for nutrition.

    Processed Foods: These have been altered for convenience, with added ingredients like sugar, salt, or oils. Bread, pasta, and flavoured yoghurts fall into this category. While not inherently unhealthy, it’s good to be mindful of what’s added.

    Ultra-Processed Foods: These are the big offenders on the “unhealthy foods” list. They’re highly altered with preservatives, additives, and artificial ingredients. Think crisps, fizzy drinks, and instant noodles. These foods often lack the nutrients your body needs and are easy to overconsume.

    Here’s the thing: no food needs to be completely off-limits. If you aim for balance, you can enjoy a mix of all these without the guilt trip. That’s where the 80/20 Method comes in.

    The 80/20 Method of Eating: A Game-Changer

    UNHEALTHY FOODS LIST

    Here’s the deal: you don’t have to eat “perfectly” to be healthy. The 80/20 method is a flexible approach to eating that focuses on balance rather than extremes.

    80% of the time, prioritise nutrient-dense, whole foods—fruits, veggies, good carbs like quinoa or oats, and lean proteins. These foods fuel your body, keep your energy steady, and support long-term health.

    20% of the time, enjoy the “unhealthy foods” you love—whether it’s a chocolate bar, takeaway pizza, or that fancy protein bar that tastes suspiciously like dessert. This keeps life enjoyable and helps you stick to your plan without feeling deprived.

    UNHEALTHY FOODS 80/20 EATING

    The 80/20 method works best when you pair it with mindful eating. It’s not just what you eat but how you eat that matters! Dive into Mindful Eating 101 to learn how to tune into your hunger cues and enjoy food without obsessing over every calorie.

    Balance, not perfection, is the key to a healthy eating diet that’s sustainable.

    1. Granola Bars: Not quite the non-processed snack you’d think.

    Granola bars are marketed as a “natural eating” staple, but many are packed with sugar, syrups, and additives..

    My take: If you love them, eat them! They’re great for convenience, and I reach for them a lot as a pre-workout snack. But if you’re after true non-processed foods, check the label or try making your own. Otherwise, grab a handful of nuts or good carbs like a banana—they’ll fill you up without the hidden extras.

    If you want to take the guesswork out of planning meals with the right balance of nutrients, macros can be a game-changer. Head over to Meal Planning by Macros: Your Ultimate Guide! to learn how to build meals that fuel your body and satisfy your taste buds.

    2. Smoothies and Juices: A sugar fast waiting to happen.

    Smoothies are often sold as a “healthy eating” miracle, but pre-made versions are loaded with sugar and stripped of fibre.

    My take: Blend your own at home with non-processed foods like whole fruits, veggies, and maybe some spinach for a nutrient boost. Pair it with complex carbs like oats or chia seeds to keep you fuller for longer. If shop-bought smoothies are your thing, just enjoy them as a treat—not your main source of nutrition.

    two glasses of green smoothie on a cutting board

    3. Fat-Free Products: Sugar’s sneaky partner.

    The fat-free craze might sound like it fits into a healthy eating diet, but here’s the kicker: when fat is removed, sugar and chemicals are usually added.

    My take: Don’t fear fat! Full-fat products are part of natural eating and much more satisfying. A little bit of fat in your diet goes a long way, so go for real food options like full-fat Greek yoghurt or avocados. You’ll thank yourself later.

    4. Veggie Chips: More processed than you’d think.

    Veggie chips scream health food, but don’t be fooled—they’re still fried, salty, and more “crisp”. They might seem like a better choice than regular crisps, but they’re still firmly on the processed food list.

    My take: If you’re a fan, go ahead and snack! But for a swap, try roasting your own sweet potato snacks or munching on air-popped popcorn.

    5. Store-Bought Salad Dressings: Sweet surprises in disguise.

    You’ve made a gorgeous salad with whole foods, but then you drown it in dressing from a bottle. Unfortunately, most store-bought dressings are full of sugar, preservatives, and oils.

    My take: If you love your bottled dressing, no judgement—use it! But for a healthier alternative, whip up your own with olive oil, lemon juice, and a touch of honey.

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    6. Protein Bars: Delicious but deceptive.

    I’m a huge fan of protein bars, but let’s be honest—they’re often closer to candy bars. They’re marketed as healthy, but many are full of sugar and additives.

    My take: Enjoy them as a treat or a post-workout snack, but don’t rely on them as a meal replacement. If you’re aiming for a real food diet, go for boiled eggs or a handful of nuts instead.

    7. Flavoured Yoghurts: Dessert disguised as breakfast.

    Flavoured yoghurts are another food often paraded as part of a healthy eating diet. But the sugar content? It’s closer to a pudding.

    My take: If you love your fruity yoghurt, stick with it! But try adding honey or fresh fruit to plain Greek yoghurt—it’s a quick trick that’s just as tasty without the sugar overload.

    a bowl of oatmeal and a spoon on a napkin

    8. Breakfast Cereals: High-carb foods with little to give back.

    Breakfast cereals might be sold as healthy carbs, but most are refined and sugary. Even the “whole-grain” ones can be misleading.

    My take: Switch to oats or make your own granola using non-processed foods. They’re cheap, easy, and keep you full for hours.

    9. Packaged Smoothie Bowls: Pretty but problematic.

    Smoothie bowls look like they belong in a whole foods list, but pre-packaged ones are usually full of sugar and additives that scream processed food.

    My take: Make your own at home with frozen bananas, fresh berries, and healthy carbs like granola or chia seeds. It’s cheaper and tastier.

    10. Plant-Based Meats: Not all that natural.

    Plant-based meats are great for reducing your carbon footprint, but many are ultra-processed and far from whole. They’re often high in sodium and additives, making them more processed food than non-processed food.

    My take: Enjoy them if you like, but balance them with whole plant foods like beans, lentils, or tofu. They’re perfect for a natural eating approach.

    Conclusion

    At the end of the day, food is meant to be enjoyed.

    Whether you’re diving into natural eating, trying a sugar fast, or simply cutting back on the unhealthy foods list, remember this:

    Balance beats perfection, every time.

    If you love granola bars, veggie chips, or a shop-bought smoothie, eat them guilt-free. Just know what you’re getting and keep your diet filled with plenty of real food, good carbs, and the occasional treat.

    You’re smashing it—keep going!

    If you’ve ever struggled with the binge-restrict cycle or felt trapped by an all-or-nothing mindset, you’re not alone. Understanding the psychology of weight loss is key. Check out Weight Loss Psychology 101 for insights into building a healthy, balanced relationship with food.

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    UNHEALTHY FOODS

    Unhealthy Foods: Studies

    Granola bars can be high in added sugars but reformulating with low-glycaemic sweeteners like honey improves nutrition without sacrificing taste (Ying, 2018).

    Commercial smoothies often lack fibre and are loaded with sugar; homemade versions with whole fruits are healthier (Zamora-Gasga et al., 2014).

    Fat-free products often replace fat with sugars, making full-fat options like Greek yoghurt a better choice for satiety and nutrition (Stanhope, 2016).

    Protein bars frequently contain high sugar levels and should not replace whole-food protein sources (Fernan et al., 2018).

  • Nutrition

    High Protein Hacks: How to Reach 100g Without Even Trying

    Did you know that most people struggle to get even half the recommended amount of protein each day? That’s right—despite all the high protein snacks and powders out there, hitting 100g can feel like trying to bench press a double-decker bus.

    But here’s the thing: getting enough protein doesn’t have to mean eating like a bodybuilder or choking down endless chicken breasts.

    Imagine a day where you sneak in protein without even thinking about it—like a dietary ninja.

    Sound good?

    Let’s make it happen.

    With these simple hacks tailored to busy schedules, fitness goals, and snack cravings.

    You’ll be hitting 100g protein a day with your eyes closed. Let’s dive in!

    High Protein Hacks: How to Reach 100g Without Even Trying

    For the Busy Bees

    Life moves fast, but your protein intake doesn’t have to suffer.

    Here’s how to create a diet high in protein when you’ve got zero time to spare:

    Grab-and-go breakfasts: Start your day strong with high protein premade breakfasts like Greek yoghurt pots or savoury breakfast ideas with no eggs, such as a chicken wrap or a smoked salmon bagel. Looking for egg-free protein breakfast ideas? Protein shakes or a tofu scramble are great options.

    Protein snacks: Foods with the highest protein include jerky, boiled eggs, and cottage cheese. Keep these in your fridge or bag for a quick hit of protein.

    Premade options: High protein premade breakfast items like Skyr yoghurt or protein bars are lifesavers.

    Need to hit bigger goals like 150 grams of protein in a day? Make sure your snacks are pulling their weight. A few boiled eggs or a protein bar here and there really add up!

    high protein hacks

    For the Fitness Enthusiasts

    If you’re aiming for big protein targets, like how to eat 200 grams of protein a day, or you’re tackling a 165g protein meal plan, it’s time to get serious.

    High protein filling meals: Think chicken stir-fry with 35 grams of protein or a salmon salad topped with quinoa for a hit of high-quality protein foods. These meals leave you full and ready for your next workout.

    Protein shakes with a twist: Bored of plain shakes? Add protein powder to porridge for a protein high breakfast. Or blend it into a smoothie with oats and nut butter.

    Post-workout snacks: Pair natural protein sources like a banana with peanut butter or opt for non-processed protein options like a handful of almonds or a boiled egg.

    Want to know how to track protein intake to hit your goals?

    Use a high protein chart or app to check your meals are on point—aim for protein portion sizes that bring you closer to your target.

    high protein hacks chart
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    For the Home Cooks

    Cooking at home is the perfect way to build a diet packed with whole foods high in protein.

    It’s easier than you think to whip up meals with 30–40 grams of protein that taste amazing.

    Bulk up your recipes: Add high protein veggies like lentils, chickpeas, or edamame to soups, stews, and curries. These are great natural protein sources that complement meats like chicken or fish.

    Sneaky swaps: Swap regular pasta for chickpea pasta, or use quinoa instead of rice. They’re packed with healthy protein and keep your meals satisfying.

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    Egg-free breakfasts: Not a fan of eggs? Try a protein-packed smoothie, tofu scramble, or cottage cheese with fresh fruit for a healthy, high protein breakfast.

    Looking for a healthy protein list to stock your kitchen?

    Focus on whole foods high in protein. Like chicken, salmon, lentils, and Greek yoghurt, paired with high protein veggies like broccoli and spinach.

    High-protein diets are amazing for keeping hunger at bay, but not all foods are created equal. Some options not only help you hit your protein goals but also keep you feeling full for hours. Want to know which ones? Dive into Satiating Foods: 5 Foods High On The Satiety Scale to make smart food choices that satisfy and sustain you.

    For the Snackers

    If snacking is your thing, you can hit your protein goals with just a few smart swaps.

    Snack boards: Combine good sources of protein food like turkey slices, cheese cubes, and nuts for a high protein, filling snack.

    Sweet cravings: Satisfy your sweet tooth with Greek yoghurt (20 grams of protein per serving!) topped with dark chocolate chips or honey.

    High protein crisps: Brands now offer low-carb crisps made from lentils or chickpeas. Pair them with hummus for a high protein snack.

    Trying to hit 100 grams of protein a day can feel overwhelming, but it doesn’t have to be complicated. Whether it’s meal prepping or finding natural protein sources, small tweaks make a big difference. For even more ideas, check out Simplify Nutrition With These 5 Easy Tips to streamline your approach.

    Conclusion

    Hitting 100 grams of protein a day—or even stretching to 165g protein meal plans or 200 grams—isn’t impossible.

    With simple swaps, easy recipes, and a focus on good quality protein foods, you’ll feel more energised, stronger, and full for longer.

    Start with meals with 30 grams of protein, include high protein veggies, and keep your snacks full of natural protein sources.

    Before you know it, you’ll have a diet that’s not only high in protein but also full of variety and flavour.

    Now go on—try these hacks and make your protein goals a reality. You’ve got this. 💪

    If you enjoyed this post, pin this to your Pinterest to read later!

    Studies

    Higher protein intakes (1.2–2.4 g per kg per day) effectively maintain lean body mass and promote fat loss, especially when combined with exercise (Longland et al., 2016).

    Protein intakes above recommended levels enhance satiety, support weight management, and preserve muscle mass. (Phillips et al., 2016).

    High-protein diets increase satiety, reduce energy intake, and promote weight and fat loss. Short-term benefits include appetite suppression and greater fat-free mass retention (Eisenstein et al., 2002).

    Soy protein has been shown to reduce serum cholesterol levels without negatively affecting HDL cholesterol (Anderson et al., 1995).

    Increasing dietary protein to 1.2–1.6 g per kg per day improves appetite regulation, weight management, and cardiometabolic health. Meal-specific doses of 25–30 grams are particularly effective (Leidy et al., 2015).

    Balanced protein distribution across meals enhances muscle protein synthesis, particularly during energy restriction, supporting physical performance and muscle preservation (Murphy et al., 2015).

  • Nutrition

    Top 10 Foods to Eat Daily to Lower Cholesterol Naturally

    Did you know that heart disease is one of the leading causes of death worldwide—and high cholesterol plays a massive role in that? It’s not exactly the cheeriest stat, but here’s the good news: you can lower cholesterol naturally, starting with the food you eat.

    Think of cholesterol like that house guest who overstays their welcome. A little bit is fine (even helpful), but too much can start causing problems.

    So, what if you could politely show the bad cholesterol (LDL) the door while letting the good cholesterol (HDL) stick around to tidy up?

    Hi, I’m Brooke—a mum, wellness enthusiast, and someone who takes heart health seriously. Heart disease runs in my family, so I’ve always known I had to be proactive about staying healthy. A few years ago, I overhauled my lifestyle—losing over 80lbs and adopting small, intentional habits that made all the difference. Now, I’m all about sustainable, balanced living, and I’m here to help you do the same.

    In this post, we’ll dive into 10 amazing foods that naturally lower cholesterol. These aren’t weird or complicated—they’re delicious, everyday ingredients you can easily add to your meals.

    Plus, I’ll sprinkle in ideas for cholesterol-friendly recipes, healthy meals and snacks, and even a sample low cholesterol diet plan to get you started.

    Ready to take control of your heart health (and feel good doing it)? Let’s get started!

    Top 10 Foods to Eat Daily to Lower Cholesterol Naturally

    1. Oats: The Breakfast Hero

    Start your day with oats, and you’re already winning. Oats are packed with beta-glucan, a type of soluble fibre that acts like a sponge, soaking up LDL cholesterol and flushing it out of your system.

    How to enjoy them:

    • Overnight oats with a dollop of almond butter.
    • Warm porridge topped with apples or berries.

    For a quick, heart-healthy breakfast, try some cholesterol-lowering foods recipes like oat pancakes or oat-based granola bars.

    If you’ve ever struggled with bouncing between diets and want to make changes that actually stick, take a look at my post on Yo-Yo Dieting – How to Stop. It’s all about finding a balanced, sustainable approach.

    Help Lower Cholesterol

    2. Beans: Fibre-Packed and Fabulous

    Beans are the unsung heroes of any anti cholesterol regime. They’re high in soluble fibre, which blocks cholesterol from being absorbed. Plus, they’re cheap, filling, and perfect for healthy meal prep for high cholesterol.

    How to eat more beans:

    • Toss them in a salad.
    • Blend them into a creamy hummus.

    For an easy low cholesterol recipe for dinner, make a hearty bean chilli or bean soup.

    If you’re feeling a bit overwhelmed with all these changes, don’t worry—I’ve got you. Check out my post Simplify Nutrition With These 5 Easy Tips for practical advice on making healthy eating a breeze.

    3. Aubergine: The Cholesterol-Busting Chameleon

    Aubergine is a proper multitasker. It’s low in calories, high in soluble fibre, and absorbs flavours like a sponge.

    Easy ways to enjoy it:

    • Roast slices with olive oil and garlic.
    • Make a smoky aubergine dip for a snack.

    It’s also a fab addition to your diet meal plan to lower cholesterol—perfect for a roasted vegetable medley or a veggie pasta bake.

    Cholesterol Lowering Foods Recipes Breakfast

    4. Nuts: Your Go-To Snack for Heart Health

    Nuts are the ultimate healthy meals and snacks option. They’re rich in healthy fats and help lower LDL cholesterol while boosting HDL.

    Best options: Almonds, walnuts, and pistachios.

    Snack idea: A handful of mixed nuts (not the salted ones, cheeky!). Add them to a low cholesterol meal plan by sprinkling them over salads or porridge.

    Not only are nuts great for your heart, but they also help keep you fuller for longer. For more satisfying snack ideas, head over to my post on Satiating Foods: 5 Foods High On The Satiety Scale.

    5. Vegetable Oils: Swap, Don’t Stop

    Swap butter and margarine for heart-healthy vegetable oils like olive, sunflower, and rapeseed. These oils are essential for a lower cholesterol diet because they’re packed with unsaturated fats.

    How to use them:

    • Drizzle olive oil over salads.
    • Use sunflower oil for cooking.

    For an easy cholesterol-friendly recipe, make a vinaigrette with olive oil, lemon juice, and herbs.

    Cholesterol Lowering

    6. Fruits Rich in Pectin: Nature’s Little Helpers

    Pectin is a type of fibre that binds cholesterol and gets rid of it. Luckily, loads of delicious fruits are bursting with it.

    Top picks: Apples, oranges, strawberries, and grapes.

    Snack idea: Sliced apple with a sprinkle of cinnamon or a handful of grapes on the go. Or try a fruit salad with pectin-rich fruits.

    7. Soy: The Plant-Based Powerhouse

    Soy protein is a star ingredient in any low cholesterol diet plan. It actively reduces LDL cholesterol and is perfect for meal ideas to lower cholesterol.

    Simple swaps:

    • Use soy milk in your tea or coffee.
    • Add tofu or edamame to stir-fries.

    For a delicious recipe to reduce cholesterol, try a soy stir-fry with mixed veggies.

    Help Lower Cholesterol

    8. Fatty Fish: Omega-3 Magic

    Fatty fish like salmon, mackerel, and sardines are full of omega-3 fatty acids, which lower triglycerides and improve heart health.

    Quick ideas:

    • Grilled salmon with a side of greens.
    • Sardines on wholegrain toast.

    Make it part of your high cholesterol diet plan to enjoy a heart-healthy meal twice a week.

    9. Fibre-Rich Grains: Fuel Your Body

    Whole grains like barley, quinoa, and brown rice are perfect for a cholesterol-lowering diet. They’re high in fibre, which helps reduce LDL cholesterol and keeps you full longer.

    Meal idea: A grain bowl with roasted veggies, beans, and a drizzle of olive oil. Add it to your lunch or dinner.

    Low Cholesterol Diet

    10. Dark, Leafy Greens: The Underrated Hero

    Dark greens like kale and spinach are fibre-packed and full of plant sterols, which block cholesterol absorption.

    Easy ways to eat them:

    • Blend them into smoothies.
    • Sauté with garlic and olive oil for a tasty side dish.

    For a simple cholesterol-reducing recipe, toss them into a hearty soup or salad.

    Sample Low Cholesterol Diet Plan

    Here’s a simple and delicious low cholesterol diet plan to help you get started. It’s packed with cholesterol-lowering foods, easy-to-make meals, and snack ideas that are both satisfying and heart-healthy.

    Breakfast: Oats and Fruit Bowl

    • What you’ll need:
      • ½ cup oats cooked with almond milk.
      • A handful of berries (strawberries or blueberries).
      • 1 tablespoon of chopped walnuts.
      • A drizzle of honey (optional).

    Why it works:
    This breakfast is rich in soluble fibre from the oats and pectin from the berries, making it a perfect start to your day. Plus, the nuts add healthy fats to help lower LDL cholesterol.

    Mid-Morning Snack: Apple with Nut Butter

    • What you’ll need:
      • 1 medium apple (rich in pectin).
      • 1 tablespoon of almond or peanut butter.

    Why it works:
    This combo gives you a boost of fibre and healthy fats, keeping you full and your cholesterol in check.

    Struggling with emotional eating? It’s so easy to grab something quick and not-so-healthy when stress kicks in. Learn how to manage stress and snack mindfully in my post, Stress Eating? Experience a Healthier, Happier Life.

    Lunch: Bean and Quinoa Salad

    • What you’ll need:
      • ½ cup cooked quinoa.
      • ½ cup mixed beans (black beans, chickpeas, or kidney beans).
      • 1 cup chopped spinach or kale.
      • Olive oil and lemon dressing.

    Why it works:
    This salad is a fibre-packed powerhouse, full of cholesterol-lowering foods like beans, quinoa, and dark leafy greens. The olive oil adds heart-healthy unsaturated fats.

    a bowl of food

    Afternoon Snack: Soy Yogurt with Chopped Almonds

    • What you’ll need:
      • 1 cup plain soy yogurt.
      • 1 tablespoon of chopped almonds or walnuts.

    Why it works:
    Soy protein actively helps reduce cholesterol, and the nuts provide additional healthy fats.

    Dinner: Grilled Salmon with Roasted Aubergine

    • What you’ll need:
      • 1 salmon fillet (or mackerel if you prefer).
      • 1 aubergine, sliced and roasted with olive oil and garlic.
      • A side of steamed broccoli or green beans.

    Why it works:
    Fatty fish is loaded with omega-3s, while the aubergine and greens deliver soluble fibre to help remove cholesterol from your body.

    Evening Snack: Warm Lemon Water and a Handful of Walnuts

    • What you’ll need:
      • Warm water with a slice of lemon.
      • 5-6 walnuts.

    Why it works:
    This light snack helps you wind down while giving your body one last boost of cholesterol-fighting nutrients before bed.

    Tips for Customising Your Diet Plan

    • Switch up your fruits and veggies for variety.
    • Add herbs and spices like turmeric or garlic for extra heart-health benefits.
    • Drink plenty of water throughout the day.

    This low cholesterol diet plan is simple to follow and easy to adjust to your taste preferences. It’s all about consistency, so start with one or two meals and build from there.

    Building balanced meals with these foods doesn’t have to be complicated. For a step-by-step guide to creating well-rounded, nutritious meals, check out A Beginner’s Guide to Building a Balanced Plate.

    Conclusion: Small Changes, Big Wins

    You don’t need to overhaul your entire diet overnight—start by adding one or two of these foods daily and build from there.

    If heart health is on your mind, know this: you’re not alone. With a little effort, you can take control of your cholesterol levels and feel amazing doing it.

    Remember, it’s all about consistency—not perfection. Small steps add up over time. For more on building healthy habits that last, read The Importance of Consistency: Small Habits Lead to Big Results!

    Ready to give it a go? Start with oats tomorrow morning—it’s a simple, tasty first step. You’ve got this! 💪

    Studies

    Oats: Studies show that the beta-glucan in oats acts like a sponge, soaking up LDL cholesterol and helping your body flush it out (Harland, 2012).

    Beans: These humble legumes are packed with soluble fiber, which blocks cholesterol absorption in the gut. Plus, they’re budget-friendly and versatile for healthy recipes like soups, salads, and chilis (Jenkins et al., 2003).

    Aubergine (Eggplant): A low-calorie multitasker, aubergine is rich in soluble fiber, which helps reduce cholesterol absorption. (Jenkins et al., 2008).

    Nuts: Almonds, walnuts, and pistachios are excellent snacks for reducing LDL cholesterol while boosting HDL levels. They’re high in heart-healthy fats, making them a simple addition to salads, breakfasts, or as a grab-and-go snack (Katan et al., 2003).

    Vegetable Oils: Swapping butter for unsaturated oils like olive or sunflower oil significantly lowers LDL cholesterol without affecting HDL cholesterol, making it an easy yet impactful dietary shift (Mensink & Katan, 1989).

    Fruits Rich in Pectin: Apples, oranges, strawberries, and grapes are not just tasty—they’re packed with pectin, a type of soluble fiber that binds to cholesterol and removes it from the body (Naumann et al., 2006).

    Soy: Incorporating soy products like tofu, edamame, and soy milk into your meals can reduce LDL cholesterol by up to 10%, thanks to its unique plant-based protein (Tikkanen et al., 2001).

    Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which lower triglycerides and improve overall heart health. Aim to enjoy these fish twice a week (Welty, 2020).

    Whole Grains: Barley, quinoa, and brown rice are packed with fibre, which reduces LDL cholesterol while keeping you feeling fuller for longer. (Jenkins et al., 2005).

    Dark, Leafy Greens: Kale and spinach are loaded with plant sterols, which block cholesterol absorption. (Bruckert & Rosenbaum, 2011).

  • GLP-1 Nutrition

    The Ultimate GLP-1 Grocery List: 10 Foods to Keep Weight Off for Good

    glp-1 grocery list

    Did you know that people who incorporate high-satiety foods into their GLP-1 diet plan are more likely to keep the weight off long-term?

    It’s true – the right foods can make all the difference! If you’re here, you’re probably on a mission to maximise your GLP-1 results and keep that hard-earned weight off for good.

    Now, I’m all about sustainable weight loss (lost 80 lbs myself, thank you very much!), but let’s be real – sometimes we all need a bit of extra help, and that’s where semaglutide medications like Ozempic, Wegovy, and Mounjaro can be a game-changer.

    So, grab your shopping list because I’m about to share the top 10 foods that’ll supercharge your GLP-1 journey, keep those cravings under control, and help you build a healthy, sustainable eating routine.

    Say goodbye to yo-yo dieting and hello to steady progress.

    Table of Contents

    My Stance on GLP-1 Medications

    Here’s the truth: I managed to lose 80 lbs naturally through small changes, consistency, and patience, but I know that’s not everyone’s journey.

    If you’re taking GLP-1 medications like Ozempic or Wegovy for weight loss, good on you for taking steps to get the support you need!

    I’m 100% behind these medications for people who need a bit of extra help to follow sustainable diet tips.

    They’re not shortcuts – they’re tools to help you build healthy habits and stay on track. So, let’s pair that support with some smart food choices, shall we?

    Want snacks that actually work? This protein-packed list is gold.

    Why Diet Matters with GLP-1

    You might wonder why I’m harping on about diet when you’ve already got GLP-1 on your side.

    But here’s the thing – these meds slow digestion, reduce appetite, and help with blood sugar control, yes, but the real magic happens when you pair them with non-processed foods that keep you full, energised, and on the path to weight loss.

    The right foods can help you stay satisfied longer, prevent blood sugar spikes, and keep those energy levels steady, so you’re not reaching for snacks every couple of hours.

    Ready to stock up on foods that work with your meds, not against them? Let’s dive into the ultimate GLP-1 food list.

    Top 10 Foods to Include in Your GLP-1 Grocery List

    Here’s the rundown of the ten foods that are going to help you make the most out of Ozempic meal plans or any semaglutide diet.

    For each one, I’ll give you the why, the what, and a few ideas on how to use them in your meals. Let’s make it delicious!

    Need to turn your shop into actual meals? Start with this meal plan.

    1. Leafy Greens

    glp-1 nutrition tips
    • Why It Works: Packed with fibre and low in calories, leafy greens like spinach, kale, and romaine keep you feeling full without adding loads of calories.
    • Shopping Tip: Go for fresh or frozen – both are excellent. Just avoid canned, which can have added salt.
    • Meal Inspiration: Throw a handful into smoothies, salads, or scrambled eggs for an easy, nutritious boost.

    2. Lean Proteins (e.g., Chicken, Turkey)

    glp-1 high protein foods
    • Why It Works: Protein is a powerhouse for satiety. It helps keep you full, builds muscle, and is crucial for overall health.
    • Shopping Tip: Look for lean cuts, and buy in bulk to save money.
    • Meal Inspiration: Grilled chicken with roasted veggies, turkey stir-fry, or a simple chicken salad.

    3. Fatty Fish (e.g., Salmon, Mackerel)

    sliced bread on white ceramic plate
    • Why It Works: Fatty fish are rich in omega-3s, which support heart health and satiety. Plus, they’re protein-rich.
    • Shopping Tip: Fresh or frozen, both work. Look for wild-caught if possible.
    • Meal Inspiration: Pan-seared salmon with a side of steamed broccoli or mix tinned mackerel into a salad.

    4. Whole Grains (e.g., Quinoa, Brown Rice)

    bowl beside brass-colored ladle
    • Why It Works: Whole grains are loaded with fibre, which keeps digestion slow and steady, making you feel full longer.
    • Shopping Tip: Bulk-buy quinoa, brown rice, or oats to keep costs down.
    • Meal Inspiration: Quinoa salad, brown rice bowls, or overnight oats with berries.

    5. Low-Sugar Fruits (e.g., Berries, Apples)

    glp-1 best fruit
    • Why It Works: Low in sugar, high in fibre – these fruits help curb your sweet cravings without causing blood sugar spikes.
    • Shopping Tip: Buy fresh or frozen berries, and grab some apples for easy, on-the-go snacks.
    • Meal Inspiration: Add berries to yoghurt, slice up apples with almond butter, or toss them into a salad.

    📌 Pin this for later! ⬇

    GLP-1 GRCOERY LIST

    6. High-Fibre Vegetables (e.g., Broccoli, Bell Peppers)

    assorted vegetables on white ceramic plate
    • Why It Works: High-fibre veggies add volume to meals, making you feel full without extra calories.
    • Shopping Tip: Fresh or frozen is great. Mix up colours for a variety of nutrients.
    • Meal Inspiration: Roasted veggie medley, stir-fried peppers and onions, or steamed broccoli with a sprinkle of seasoning.

    7. Greek Yoghurt or Kefir

    strawberry and blackberries on top of brown table
    • Why It Works: Packed with protein and probiotics, Greek yoghurt and kefir help with digestion and keep you satisfied.
    • Shopping Tip: Choose plain, unsweetened varieties for the best nutritional profile.
    • Meal Inspiration: Add to smoothies, top with berries, or use as a base for savoury dips.

    8. Nuts and Seeds (e.g., Almonds, Chia Seeds)

    almonds on saucer
    • Why It Works: Nuts and seeds provide healthy fats and protein, helping curb hunger and support heart health.
    • Shopping Tip: Buy in bulk and store in the fridge to keep fresh.
    • Meal Inspiration: Sprinkle chia seeds into your yoghurt, grab a handful of almonds as a snack, or add nuts to your salad.

    9. Eggs

    glp-1 eggs
    • Why It Works: Eggs are a protein-packed, nutrient-dense food that’s super versatile.
    • Shopping Tip: Organic, free-range eggs if possible – the quality is worth it.
    • Meal Inspiration: Scrambled, boiled, or poached – eggs are perfect anytime. Add to salads, have on toast, or enjoy with a side of veggies.

    10. Avocado

    glp-1 avocados
    • Why It Works: Loaded with healthy fats, avocado keeps you full and adds a creamy texture to meals.
    • Shopping Tip: Look for avocados that are firm but give a little when you press them.
    • Meal Inspiration: Add slices to toast, mix into salads, or blend into a smoothie for extra creaminess.

    Why Protein is Essential on a GLP-1 Journey

    Let’s talk about protein. If there’s one thing you want to prioritise while using GLP-1 medications for weight loss, it’s protein.

    Protein is crucial for any weight loss journey, especially if you’re on a semaglutide diet plan and losing weight quickly or aiming to lose a lot of weight.

    When you’re in a calorie deficit, your body might dip into muscle stores if it’s not getting enough protein.

    Losing muscle?

    Big “no” – muscle keeps you strong, supports your metabolism, and helps your body function at its best.

    By eating enough protein, you’re giving your body the building blocks to preserve muscle while you lose fat. Plus, protein is incredibly filling, so it keeps your appetite under control.

    Aim for around 1.2 to 1.6 grams of protein per kilogram of your goal weight, and make sure you’re getting it at each meal.

    Tips for Building Balanced Meals with GLP-1 Foods

    Now that you’ve got your GLP-1-friendly foods, keep your plate balanced. Fill half of it with veggies, add a quarter of lean protein, and finish with whole grains or healthy fats.

    Consistency is key – make these foods your go-to, and you’ll find it’s easier to stay full, energised, and on track.

    Common Pitfalls and How to Avoid Them

    Even the best-laid plans can go sideways. Watch out for high-sugar and ultra-processed foods, which won’t give you the steady energy or satiety that GLP-1 needs to work its magic.

    Curious what to not buy? Here are 8 foods to skip.

    Mix things up so you don’t get bored – swap quinoa for brown rice, or switch your greens from spinach to kale.

    Keep it interesting, and you’ll be more likely to stick with it.

    Conclusion

    There you have it – the ultimate GLP-1 grocery list! These foods are the secret sauce to maximising your results, keeping those cravings in check, and, most importantly, helping you build a sustainable, healthy lifestyle.

    Stick with it, trust the process, and enjoy the journey.

    Next Steps:

    Now that your kitchen’s stocked, it’s time to prep!

    Now, let’s hit the shops and fill that basket with foods that’ll keep you feeling like your best self!

    📌 Pin this for later! ⬇

    GLP-1 GROCERY LIST

  • Weight Loss

    How to Boost Metabolism Naturally as You Age

    boost metabolism

    Did you know that after 30, your metabolism starts to slow down a bit? Yep, it’s like your body’s engine just got a little more… “efficient.” And by efficient, I mean it burns fewer calories while still craving pizza at midnight. 

    If you’re feeling like your metabolism’s getting a tad lazy, trust me, you’re not alone. As we move through our 30s, it’s normal to see these changes – but it doesn’t mean we can’t do something about it! 

    Whether you’re looking to lose 50 pounds, trim that bit of belly fat, or just want to feel a bit more energised, you can boost metabolism and make a world of difference.

    So, here’s what I’ll cover in this post:

    • Why metabolism slows as we age (and no, it’s not just because we love snacks)
    • Easy steps to boost metabolism naturally
    • Foods, workouts, and lifestyle hacks to fire up that calorie-burning engine

    Ready to crank things up? Let’s dive in!

    Table of Contents

    Why Metabolism Slows with Age

    The Role of Muscle Loss in Slowing Metabolism

    As we get older (and by older, I mean out of our 20s), we naturally start losing a bit of muscle. And since muscle burns more calories than fat, having less of it can slow down your metabolism. 

    But don’t worry, we’ll talk about how to build it back up in a sec!

    Hormonal Shifts and Their Impact on Metabolism

    Ah, hormones – they’ve got a mind of their own. In our 30s, hormones like estrogen and testosterone start to fluctuate, which can impact metabolism. 

    It’s a normal part of life, but there are ways to keep things balanced.

    Lifestyle and Activity Changes Over the Years

    Life gets hectic, right? Between work, family, and social stuff, it’s easy for workouts to slip and for Netflix to become the evening routine. 

    But staying active is key to keeping that metabolism humming.

    Power Up Your Diet for a Faster Metabolism

    Prioritise Protein with Every Meal

    Protein is like the superhero of metabolism-boosting. It keeps you full, fuels muscle growth, and helps with that calorie burn.

     Add some protein to every meal – whether it’s eggs, almond milk in your smoothie, or a bit of lean meat.

    The Benefits of Hydration on Metabolic Health

    Water is the secret weapon here! Being dehydrated can slow your metabolism down, so keep a water bottle handy and sip throughout the day. 

    A simple habit, but it makes a huge difference.

    Spice It Up: How Spicy Foods Can Temporarily Boost Metabolism

    Feeling adventurous? A bit of chilli or ginger in your meals can give your metabolism a quick, temporary boost. 

    Plus, spicy food just makes everything a bit more exciting, right?

    Move More, Sit Less: Exercises to Boost Metabolism

    Why Strength Training is Essential for Midlife Metabolism

    If you’re not lifting weights yet, here’s your sign! Strength training is a game-changer. It builds muscle, keeps bones strong, and revs up your metabolism. 

    No, it’s not just for bodybuilding – it’s for anyone who wants a faster metabolism.

    📌 Pin this for later! ⬇

    Add High-Intensity Interval Training (HIIT) for a Metabolic Kick

    For a quick metabolism boost, HIIT workouts are where it’s at. These short bursts of intense exercise get your heart rate up and keep you burning calories even after you’re done. 

    Perfect for busy days.

    We all know that mindset is key in any journey! For a pep talk and a dose of positivity, read ‘How to Stay Positive and Motivated on Your Fitness Journey.‘ It’s a perfect read when you need that extra nudge to keep going.

    The Power of Daily Movement: Steps, Stretching, and Standing Breaks

    Even small movements throughout the day count. Take the stairs, stretch often, and stand up every hour. 

    It’s these little things that keep your body active and your metabolism ticking.

    Prioritise Rest and Recovery

    The Connection Between Sleep and Metabolism

    If you’re skimping on sleep, your metabolism will show it. Quality sleep is vital, so aim for that solid 7-8 hours. 

    Not only will you feel better, but you’ll notice the difference in your energy and mood, too!

    Manage Stress to Keep Cortisol in Check

    Chronic stress messes with your metabolism (thanks, cortisol). Find ways to chill out – whether it’s yoga, a hot bath, or even a cheeky nap. Your metabolism will thank you for it.

    pssst. you can download my free Cortisol Crash eBook here.

    Mindful Relaxation Techniques for a Healthy Body

    Taking a few minutes to slow down and breathe deeply can work wonders for stress, and by extension, for your metabolism. 

    Try a quick meditation or just sit with a cuppa – whatever helps you unwind.

    Daily Habits That Keep Your Metabolism Active

    Avoiding Long Periods of Sitting

    Sitting is basically the enemy of a healthy metabolism. 

    Stand up, move around, do a little dance if you want – just don’t let yourself sit still for too long.

    Eating a Balanced Diet Rich in Fibre

    Fibre is fab for keeping you full and your digestive system happy. 

    Think whole grains, fruits, and veggies – they’ll keep you energised and your metabolism happy.

    Limiting Sugar and Processed Foods

    Too much sugar can mess with your energy and metabolism. 

    Cutting back helps your body run more smoothly and efficiently, so you’re burning those calories, not storing them.

    Want to Unlock Your Best Metabolism? Check Out These Must-Read Posts!

    Take control of your metabolism, optimise your nutrition, and finally see real results. Whether you’re looking to burn fat, boost energy, or fix a sluggish metabolism, these posts have you covered!

    Conclusion: Embracing Small Changes for Long-Term Metabolic Health

    And there we have it – a bunch of simple, doable ways to keep that metabolism ticking along nicely. Remember, it’s all about those small changes that add up over time. 

    Whether you’re aiming to drop 10 pounds, trim down a bit, or just feel more energised, these tips are here to help you along the way.

    So, take it one step at a time, stay consistent, and remember – you’ve got this! If you’re trying out any of these tips, let me know in the comments which one you’re starting with first. 

    Let’s cheer each other on!

    📌 Pin this for later! ⬇

    Keep Learning! Studies related to this post

    Muscle loss slows metabolism: Our muscles naturally shrink with age, which reduces calorie burn. But good news! Staying active, especially with some weightlifting, can help keep muscles strong and metabolism going (Distéfano & Goodpaster, 2018).

    Hormones affect metabolism: As oestrogen and testosterone dip, belly fat can increase and calorie burning drops. However, a balanced lifestyle helps keep metabolism in check (Ko & Jung, 2021).

    Staying active matters: Sitting all day slows things down, but regular movement like walking or a bit of HIIT can keep metabolism humming (Strasser, 2012).

    Protein boosts muscles: Adding a bit of protein to each meal helps maintain muscle strength, which supports metabolism as we age (Fujita & Volpi, 2006).

    Hydrate for a boost: Dehydration can slow down metabolism, so keep that water handy—it’s an easy way to stay energised (Wilson & Morley, 2003).

  • Nutrition

    Real Food, Real Life: A Meal Plan Inspired by Victoria’s Secret (But For Real People)

    The average Victoria’s Secret diet sounds glamorous but feels more like a quick-fix fantasy.

    Yep, we’ve all seen those “Model Diet Plans” that claim to be the secret to glowing health.

    Spoiler alert: they’re usually built around starvation, bland food, and the kind of rigid restrictions that leave you dreaming about chocolate cake by lunchtime.

    But here’s the truth: real people need real food.

    You want a plan that fuels your body, keeps you feeling satisfied, and doesn’t have you nibbling on celery sticks just because that’s what the “models” eat.

    And that’s where the best diet plan for real life comes in—a plan that’s balanced, enjoyable, and leaves room for the foods you love.

    Forget the Victoria’s Secret Angel diet meal plan or trying to live up to any unrealistic model food plan. Let’s talk about a meal plan that works in the real world, one with delicious meals that you look forward to.

    If you’re ready to ditch diet culture and enjoy some healthy carbs and whole foods, let’s get started.

    victoria's secret

    The Reality Check: Why The “Model Diet” Isn’t Practical

    Alright, let’s have an honest chat about those Victoria’s Secret diet trends. They sound fancy but are as unrealistic as they come.

    The Victoria’s Secret Angel diet might work for a model’s photoshoot prep, but it’s not sustainable for your everyday life, especially if you’re juggling work, family, or just… real life.

    The problem with these model diet plans is that they’re often built around extreme restrictions, cutting out carbs, fats, and basically anything that brings joy.

    For us mere mortals, that just doesn’t work long-term. In reality, food is meant to be enjoyed, not just tolerated.

    victoria's secret quote

    So, here’s the plan: we’re focusing on an enjoyable, sustainable approach, not the model fantasy.

    You don’t need to follow a VS Angel diet or a Kate Moss diet plan to be healthy. In fact, you’re far better off with meals that fuel you up, make you feel strong, and fit easily into your day.

    Speaking of common pitfalls, if you’re new to healthier eating habits, it’s easy to fall into certain traps that can derail your progress. From over-restriction to relying on motivation alone, here are 5 Weight Loss Mistakes Beginners Make that you’ll want to avoid for long-term success.

    Building A Real-Life, Sustainable Meal Plan

    1. Eat What You Enjoy (And Ditch The Guilt)

    The first rule of a real meal plan? You’ve got to actually like what you’re eating! No “I’ll just tolerate this for the sake of my diet” nonsense.

    Find foods that make you feel satisfied and energised, whether that’s a comforting bowl of pasta or a hearty salad.

    A sustainable diet doesn’t mean forcing yourself into a model food plan that feels like a chore.

    2. Embrace Healthy Carbs, Not Carb Fear

    Let’s banish the “carbs are evil” myth right now! Your body needs carbs—especially healthy carbs like oats, brown rice, and sweet potatoes.

    These give you the energy to keep going all day long, and they’re a far cry from the zero-carb nonsense you find in some Victoria’s Secret model meal plans.

    Carbs are your friend, especially when you balance them with protein and veggies.

    3. Make Simple Swaps Instead Of Buying Fancy Ingredients

    No need to break the bank on exotic superfoods. You don’t have to follow the latest Pilates Princess trends or splurge on chia seeds for every breakfast.

    victoria's secret quote

    For example, use basics like bananas or apples as affordable, nutrient-packed snacks.

    You don’t need a complicated plan or fancy ingredients to eat well. Often, it’s the simplest choices that make the biggest impact. If you’re looking to streamline your eating habits, here are 5 Easy Tips To Simplify Nutrition that can help you stay on track without stress.

    Sample Day Of Meals: Filling And Fun (Not Starving And Bland)

    Here’s what a day on a sustainable meal plan could look like. These meals are balanced, nourishing, and way more satisfying than the restrictive Victoria’s Secret Diet Meal Plan you might have read about.

    Breakfast: Avocado Toast With Eggs – Start with whole-grain toast, creamy avocado, and a poached egg or two. Sprinkle with chilli flakes for some added zest. This is the kind of VS Model Breakfast that fuels you for the day.

    victoria's secret

    Lunch: Hearty Grain Bowl – Pack a bowl with a mix of greens, roasted veggies, a handful of healthy carbs like quinoa or brown rice, and a protein (grilled chicken, chickpeas, or tofu). Drizzle with a bit of tahini dressing for flavour.

    Dinner: Homemade Veggie Pizza – Skip the bland diet dinners and make something fun! Use a wholemeal flatbread, load it with tomato sauce, lots of veggies, and a sprinkle of cheese. Top it off with lean protein if you like. This is how we do VS model meals—delicious and satisfying.

    Snacks: Go for a mix of energy-boosting options like an apple with nut butter or some Greek yoghurt with berries. Real food that’s enjoyable, no fads needed.

    victoria's secret quote

    Staying fuelled and hydrated is crucial for your fitness journey, but so is being prepared for every session. If you’re wondering what to keep in your gym bag, I’ve got a handy checklist just for you!

    Tips For Staying On Track Without Losing Your Mind

    Plan For Busy Days: Life gets hectic, and that’s okay! A bit of meal prep can help. Chop veggies, batch-cook a protein, or have some grains ready in the fridge. This way, you can avoid last-minute grabs for junk food and keep things balanced even on busy days.

    Listen To Your Body (Instead Of The Diet Fads): Forget what a Victoria’s Secret diet plan says about ignoring hunger. Your body knows what it needs! Eat when you’re hungry, stop when you’re full, and don’t worry about sticking to some rigid schedule. This kind of flexibility makes healthy eating a lot more enjoyable.

    Indulge Without Guilt: Life’s too short to skip dessert forever. Allow yourself a treat now and then. Whether it’s a bit of dark chocolate or a slice of pizza, remember that balance is key. The best diet plan is one you can actually live with, after all.

    Let’s be real, motivation comes and goes. Relying on it alone is like depending on sunshine in British weather—it’s not always there when you need it! Check out Why Motivation (Alone) Doesn’t Work For Weight Loss for a deep dive into why sustainable habits matter more than short bursts of inspiration.

    Conclusion: Embrace Your Own Victory Over Diet Culture

    So, what’s the real Victoria’s Secret Diet? It’s a meal plan that actually works for you, not one that has you stressing over every mouthful.

    Forget the extreme model diet plans that promise the world but deliver nothing but hunger pangs. Instead, aim for a plan that’s balanced, satisfying, and fits into your everyday life.

    Your goal isn’t to live up to a mythical Victoria’s Secret Angel diet. It’s to find a sustainable way to eat that keeps you healthy, happy, and energised.

    victoria's secret quote

    So embrace the carbs, enjoy the foods you love, and leave the unrealistic diets in the dust.

    Ready to take on a diet that celebrates real life? You’ve got this—one meal, one choice, one step at a time. Let’s make health the real secret to victory!

    Part of embracing a healthy lifestyle is learning to enjoy food without obsessing over it. If you’re tired of constant food thoughts, check out How to Stop Thinking About Food: Stop Obsessing, Start Enjoying! for tips on shifting your mindset and enjoying a more relaxed, balanced approach.

  • Nutrition

    Holistic Nutrition 101: A Complete Guide to Nourishing Your Body

    Right, let’s be real for a second. You’ve probably tried every diet under the sun—counting calories like it’s a second job, cutting out carbs as if they’re your mortal enemy, or suffering through bland salads while watching everyone else chow down on pizza. But here’s the thing: none of it sticks, right? Well, Holistic Nutrition is different.

    What if I told you that instead of depriving yourself or chasing the latest fad, you could embrace a way of eating that actually makes you feel good, inside and out?

    That’s where holistic nutrition comes in—it’s all about looking at the bigger picture: mind, body, and soul. It’s not just about what’s on your plate, but how it impacts your energy, your mood, and your entire life. Fancy giving it a go?

    So, in this post, I’ll discuss:

    • What holistic nutrition is and why it’s not as complicated as it sounds.
    • How your mind and body are actually connected (yep, cravings included).
    • Simple principles you can start applying today (without losing the will to live).

    Let’s dive in!

    What’s All This About Holistic Nutrition, Then?

    First things first—what exactly is holistic nutrition?

    Well, think of it as taking a full-body approach to eating. We’re not just looking at your waistline here; we’re focusing on your entire well-being.

    It’s about feeding your body and your mind with whole, nourishing foods that keep you feeling on top of the world.

    It’s all about balance!

    Unlike those trendy “summer body diet” plans that have you cutting out carbs or surviving on rabbit food, holistic nutrition isn’t about restriction.

    It’s about adding more goodness to your life—foods that fuel you, make you feel alive, and bring you joy.

    Holistic nutrition helps you build healthy habits that stick, making it easier to make good food choices without obsessing over every bite. If you’re curious about how to lose weight naturally, without constantly overthinking your meals, check out my post on how to lose weight without thinking about it.

    Your Mind and Your Body: The Dynamic Duo

    You know those days when you feel anxious or stressed, and suddenly you’re elbow-deep in a bag of crisps?

    Yeah, that’s your mind and body doing a little dance. They’re more connected than you might think.

    Stress, emotions, and mental health can wreak havoc on your eating habits, and that’s where holistic healing comes in.

    It’s not just about munching on kale and calling it a day. Holistic nutrition takes into account why you eat what you eat.

    When you’re stressed, your body craves quick, sugary, or salty fixes.

    Holistic nutrition helps you break the cycle by giving your body what it truly needs—nourishing foods that fuel your mind as much as your body.

    No more feeding your emotions!

    The Golden Rules of Holistic Eating (You’ll Actually Want to Follow)

    holistic nutrition

    Right, I know what you’re thinking—rules? Again?

    But trust me, these aren’t the kind of rules that will make you miserable. Instead, they’ll leave you feeling pretty darn amazing:

    Eat whole foods – Fresh fruit, veg, grains, nuts, seeds. The real stuff, not out of a packet. This is what some people might call “clean nutrition”, where your focus is on nutrient-dense foods.

    Listen to your body – If you’re hungry, eat. If you’re full, stop. Revolutionary, I know.

    Balance is key – You don’t need to cut out entire food groups (yes, that means you can keep your pasta!).

    Prioritise plant-based – No, you don’t have to go vegan, but adding more plant-based meals works wonders.

    Basically, it’s all about eating to nourish yourself, not punish yourself.

    Holistic nutrition doesn’t have to be complicated. In fact, simplicity is key. Want to make this whole thing easier? I’ve got a blog post with 5 easy tips to simplify your nutrition so you can start small and see big results.

    Whole Foods vs. Processed Junk: What’s the Deal?

    Now, let’s get into the nitty-gritty. Whole foods versus processed foods.

    Whole food is as close to its natural state as possible—think fruits, veggies, whole grains, nuts, and seeds.

    They’re packed with nutrients that your body loves.

    Processed foods? Not so much.

    Sure, they’re convenient, but they’re often stripped of nutrients and loaded with sugar, salt, and preservatives. Not ideal for long-term energy or wellness, are they?

    But here’s the thing—balance is key.

    This is where the 80/20 rule comes in, and trust me, it’s a game-changer. You don’t have to give up all the foods you love.

    I’m not telling you to never touch a slice of pizza or a cheeky bit of cake again (because, let’s be honest, life’s too short for that!).

    The idea is to aim for whole, nutritious foods 80% of the time and leave 20% for those little indulgences that make life fun.

    It’s about not restricting yourself so much that you feel deprived.

    Because we both know what happens then—you restrict, restrict, restrict, and then one day you find yourself knee-deep in a family-size bag of crisps wondering where it all went wrong.

    I’ve been there!

    holistic living nutrition balanced plate

    Instead, let’s focus on moderation. Enjoy your favourites guilt-free, knowing that you’re doing right by your body most of the time.

    Creating a Balanced Plate (That’s Actually Tasty, Too!)

    I know what you’re thinking—balanced plates sound about as exciting as watching paint dry. But trust me, they don’t have to be boring!

    A balanced plate is simply one that has a bit of everything your body needs—protein, fats, carbs, and fibre.

    Picture this: a plate of grilled chicken (protein), some quinoa or brown rice (carbs), and a load of roasted veg (fibre). Chuck on some avocado (healthy fats) and drizzle with olive oil.

    Boom—balanced, nutritious, and actually delicious.

    You’re not gonna miss the takeaway tonight.

    If you’re looking for more inspiration, there are loads of holistic nutrition recipes that are easy to whip up and pack a punch when it comes to flavour.

    Here are some of my favourites:

    A key part of holistic nutrition is eating foods that nourish and satisfy you. If you’re tired of constantly feeling hungry, I’ve shared 5 foods high on the satiety scale that’ll keep you fuller for longer and help you avoid those snack attacks.

    Hydrate, Detox, and All That Jazz

    You’ve heard it before, but I’ll say it again—drink your water! Hydration is crucial for everything from clear skin to better digestion.

    And let’s clear something up—your body is pretty good at detoxing on its own, so you don’t need fancy teas or expensive cleanses.

    Just keep it simple.

    Drink enough water (about 2 litres a day, give or take), and your body will do the rest.

    Honestly, hydration is your secret weapon.

    Debunking the Biggest Myths About Holistic Nutrition

    Let’s tackle some of the biggest myths floating around:

    “It’s too expensive!” – Not true. You don’t need to shop exclusively at organic markets. A lot of whole foods—like beans, rice, and oats—are super affordable.

    holistic grocery shop

    “It takes too much time!” – Also false. Once you get the hang of it, cooking with whole foods is quicker than you think. And batch cooking is your best mate.

    “It’s just for hippies!” – Nope! Holistic nutrition is for anyone who wants to feel good. You don’t need to start wearing tie-dye to enjoy it.

    If you find yourself constantly thinking about food, it’s time to rethink your approach. Holistic nutrition helps you create a healthy relationship with food, without the constant obsession. For tips on how to stop overthinking your meals, have a look at my post on how to stop thinking about food and start enjoying life more.

    Simple Tips to Start Eating Holistically (Without Losing Your Mind)

    Look, I’m not asking you to overhaul your entire life overnight. Start small. Here’s how:

    • Add one or two more veggies to your meals.
    • Swap out processed snacks for whole-food alternatives (nuts, fruit, yoghurt).
    • Drink a bit more water every day.
    • Experiment with a new recipe each week. Who knows, you might discover a new favourite!

    If you’re eating healthy as a beginner, don’t feel overwhelmed.

    These small steps are easy and doable, and you’ll find yourself feeling better in no time.

    A little nutrition education goes a long way. My ‘Nutrition for Weight Loss’ eBook covers the fundamentals of nutrition (and works even if you’re not on a weight loss journey!) Think of it like a little nutrition brochure for your life!

    Conclusion

    So there you have it!

    Holistic nutrition isn’t about making your life harder—it’s about enhancing it.

    You’re fuelling your body with real, whole foods that nourish you from the inside out. It’s not about cutting out all the things you love or punishing yourself with boring, tasteless meals.

    It’s about balance, joy, and feeling good.

    If you’ve been stuck in a diet cycle that leaves you drained, it’s time to switch things up.

    Your body deserves better than another fad diet—it deserves nourishment, love, and a bit of TLC.

    So start small, be kind to yourself, and remember, you’ve got this!

    Now go and make yourself a nourishing plate—you’ve earned it! 🥑

    Further Resources

    Studies

    Research shows that raw fruits and vegetables are linked to better mental health outcomes than processed alternatives, supporting the claim that whole foods are nutritionally superior (Brookie et al., 2018).

    The health benefits of whole grains and pulses, such as reducing chronic disease risks and promoting body weight management, further confirm the advantages of whole foods over processed ones (Rebello et al., 2014).

    Chronic stress is linked to increased food cravings and higher body mass index, showing how stress influences unhealthy eating habits. Holistic approaches like mindfulness can help reduce these cravings (Chao et al., 2015).

    Mindfulness-based interventions have been shown to significantly reduce food cravings by addressing the emotional triggers behind eating, which aligns with holistic nutrition principles (Alberts et al., 2010).