Category: Real health January

Is obsessing over your health ruining your life?

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We are nearly at the end of this Real Health January series and for this penultimate post I want to bring it back to where we started in post #1 What does it mean to be healthy?. Today’s topic might be another controversial one and also one that is close to my heart! I want to talk about how an obsession with health and wellness can ruin your life.

When it comes to health there are definitely two clear extremes. There of course are many people who could benefit from making lifestyle changes to improve their health and reduce their risk of disease. But there are also those on the opposite end of the spectrum who are so focused on being healthy that it actually starts to negatively impact their life. I am all about promoting balance and I really do think the meaning of true health is learning how to make healthy choices and look after your body without obsessing over it and letting it take over.

Be healthy to LIVE rather than live to be HEALTHY

When I was younger, I definitely fell into the trap of letting health take over my life. I was obsessed with clean eating and afraid to eat foods that were “bad for me” or would make me gain weight. I went to the gym religiously, sometimes exercising more than once a day and I was constantly thinking about how I could get in those extra active minutes. I would walk to the gym, do a zumba class followed by pilates and then walk home. All of this fuelled by soups, salads and low-fat ready meals. People thought I was crazy but in a good way and would praise me for my commitment and discipline. As I’ve shared before, all of this led to a lot of anxiety and totally messed up hormones.

Fast forward to my early twenties and the arrival of the wellness scene. At the time I was looking for a way to heal my body, get my period back and fix my relationship with food. I found the online vegan community where everyone seemed happy and healthy following a “whole foods plant-based” diet and I jumped right in. I was eating insane amounts of fruits and vegetables and all sorts of super food powers claiming to detoxify and cleanse my body. Thank god I let go of the crazy amounts of cardio I was doing but instead discovered weight lifting and still had this fixation on body control and fitness in the back of my mind. At the time I thought I was doing the right thing and it was almost like there was a moral value attached to this healthy lifestyle.

It alienated me from my friends and kept me focusing on health above all. I was probably pretty boring as that’s all I talked about for a while! And yes, I am aware this is a health blog and I am writing about wellness here every day. I really enjoy healthy living and sharing my knowledge and experience but the difference is it is no longer my life. My work, relationships and hobbies get much more of my attention these days. Yes I eat lots of fresh, nutritious food but I also eat cake and chocolate on the regular. I no longer buy superfoods just for the health benefits and focus on real, local foods instead. I like moving my body but I won’t push myself through HIIT routines that I hate and if I am tired or on my period I will take a break from exercise altogether without feeling guilty about it. And I feel so much healthier for it!

The one thing I am really happy about my venture into wellness obsession is that I also started practicing yoga and meditation at this time, habits that have stuck with me to this day and really changed my life. I think the question you have to ask yourself honestly when it comes to health choices is: “Will this thing make my life better or worse?”. If your diet consists mostly of pasta and takeaways, eating more fruit and vegetables will probably give you more energy and reduce your risk of disease. But if you are already eating salads and smoothies all day long, restricting yourself from having pizza with your friends once a week probably won’t do much for your health and might leave you feeling isolated and lonely. Are the benefits of a healthy diet worth it if all of your thoughts are consumed by what and when you will eat and you lose connection with your friends and family?

Same for exercise, there is no point following a strict workout regime if you hate it the whole time and feel exhausted and stressed. Chronic stress is terrible for your body and actually increases your risk of many diseases. If you find yourself saying no to social events just to go to the gym, all of your days revolve around your exercise schedule or if you find it hard to rest even when you are injured or tired, maybe it’s time to look at your relationship to exercise. No criticism here, I am saying this from experience. Like with everything it’s all about balance. We are sold this image of fitness as the ultimate ideal but is it really necessary to train like you’re going into the military or look like a fitness model in order to be healthy? I’d argue not.

You might be reading this and thinking it is unrealistic or extreme but orthorexia (obsession with healthy eating) and exercise addiction are real and genuinely impact the lives of many people. I want my contribution to the wellness industry to be a voice of reason and realism. I want to inspire you to make positive changes that help you to feel your best without all of the rules and rigidity. I want you to feel motivated and empowered by my posts and not like you have to go ahead and do all of these things otherwise you won’t be healthy. The most important thing is to stay aware of your body keep asking yourself how you feel. I recently posted a video on healing fatigue through yoga and self-awareness which is all about this if you’re interested. And stay tuned for the last post of the Real Health January series tomorrow!

Over to you…

I hope you found this article interesting and enjoyed the series so far. Let me know in the comments below your thoughts and experiences with health and wellness obsession.

  • If you want to follow along with this Real Health blog series, like this post and follow my blog for daily updates. And please share with anyone you think might be interested
  • If you are looking for guidance, support and accountability on you health journey, please contact me for information on the nutrition and holistic health coaching packages I offer. I would love to work together with you to get you feeling your best again.

Real health #30 Is obsessing over your health ruining your life?

Leave a comment

We are nearly at the end of this Real Health January series and for this penultimate post I want to bring it back to where we started in post #1 What does it mean to be healthy?. Today’s topic might be another controversial one and also one that is close to my heart! I want to talk about how an obsession with health and wellness can ruin your life.

When it comes to health there are definitely two clear extremes. There of course are many people who could benefit from making lifestyle changes to improve their health and reduce their risk of disease. But there are also those on the opposite end of the spectrum who are so focused on being healthy that it actually starts to negatively impact their life. I am all about promoting balance and I really do think the meaning of true health is learning how to make healthy choices and look after your body without obsessing over it and letting it take over.

Be healthy to LIVE rather than live to be HEALTHY

When I was younger, I definitely fell into the trap of letting health take over my life. I was obsessed with clean eating and afraid to eat foods that were “bad for me” or would make me gain weight. I went to the gym religiously, sometimes exercising more than once a day and I was constantly thinking about how I could get in those extra active minutes. I would walk to the gym, do a zumba class followed by pilates and then walk home. All of this fuelled by soups, salads and low-fat ready meals. People thought I was crazy but in a good way and would praise me for my commitment and discipline. As I’ve shared before, all of this led to a lot of anxiety and totally messed up hormones.

Fast forward to my early twenties and the arrival of the wellness scene. At the time I was looking for a way to heal my body, get my period back and fix my relationship with food. I found the online vegan community where everyone seemed happy and healthy following a “whole foods plant-based” diet and I jumped right in. I was eating insane amounts of fruits and vegetables and all sorts of super food powers claiming to detoxify and cleanse my body. Thank god I let go of the crazy amounts of cardio I was doing but instead discovered weight lifting and still had this fixation on body control and fitness in the back of my mind. At the time I thought I was doing the right thing and it was almost like there was a moral value attached to this healthy lifestyle.

It alienated me from my friends and kept me focusing on health above all. I was probably pretty boring as that’s all I talked about for a while! And yes, I am aware this is a health blog and I am writing about wellness here every day. I really enjoy healthy living and sharing my knowledge and experience but the difference is it is no longer my life. My work, relationships and hobbies get much more of my attention these days. Yes I eat lots of fresh, nutritious food but I also eat cake and chocolate on the regular. I no longer buy superfoods just for the health benefits and focus on real, local foods instead. I like moving my body but I won’t push myself through HIIT routines that I hate and if I am tired or on my period I will take a break from exercise altogether without feeling guilty about it. And I feel so much healthier for it!

The one thing I am really happy about my venture into wellness obsession is that I also started practicing yoga and meditation at this time, habits that have stuck with me to this day and really changed my life. I think the question you have to ask yourself honestly when it comes to health choices is: “Will this thing make my life better or worse?”. If your diet consists mostly of pasta and takeaways, eating more fruit and vegetables will probably give you more energy and reduce your risk of disease. But if you are already eating salads and smoothies all day long, restricting yourself from having pizza with your friends once a week probably won’t do much for your health and might leave you feeling isolated and lonely. Are the benefits of a healthy diet worth it if all of your thoughts are consumed by what and when you will eat and you lose connection with your friends and family?

Same for exercise, there is no point following a strict workout regime if you hate it the whole time and feel exhausted and stressed. Chronic stress is terrible for your body and actually increases your risk of many diseases. If you find yourself saying no to social events just to go to the gym, all of your days revolve around your exercise schedule or if you find it hard to rest even when you are injured or tired, maybe it’s time to look at your relationship to exercise. No criticism here, I am saying this from experience. Like with everything it’s all about balance. We are sold this image of fitness as the ultimate ideal but is it really necessary to train like you’re going into the military or look like a fitness model in order to be healthy? I’d argue not.

You might be reading this and thinking it is unrealistic or extreme but orthorexia (obsession with healthy eating) and exercise addiction are real and genuinely impact the lives of many people. I want my contribution to the wellness industry to be a voice of reason and realism. I want to inspire you to make positive changes that help you to feel your best without all of the rules and rigidity. I want you to feel motivated and empowered by my posts and not like you have to go ahead and do all of these things otherwise you won’t be healthy. The most important thing is to stay aware of your body keep asking yourself how you feel. I recently posted a video on healing fatigue through yoga and self-awareness which is all about this if you’re interested. And stay tuned for the last post of the Real Health January series tomorrow!

Over to you…

I hope you found this article interesting and enjoyed the series so far. Let me know in the comments below your thoughts and experiences with health and wellness obsession.

  • If you want to follow along with this Real Health blog series, like this post and follow my blog for daily updates. And please share with anyone you think might be interested
  • If you are looking for guidance, support and accountability on you health journey, please contact me for information on the nutrition and holistic health coaching packages I offer. I would love to work together with you to get you feeling your best again.

Other posts you might like

The healing power of nature (plus our Greek lockdown adventures!)

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We are heading into our 4th month of lockdown here in Athens and it’s getting pretty tough! Being forced to stay at home for so long has made me realise just how important nature is for our health and wellbeing. We go for walks around our local area every day but it’s just not the same as getting out “into the wild”. If we haven’t escaped the city for a week or so I start to feel suffocated and I crave fresh air and expansive landscapes. Being enclosed in a house, staring at a screen is definitely not how humans are designed to live and I’m sure we are going to start seeing the negative impacts of this type of lifestyle even more over the next few years.

But why is nature so good for our wellbeing? There have been many scientific studies proving that nature helps to reduces stress levels, calm anxiety and improve your mood. Fresh air in your lungs and sunlight on your skin can sometimes be just the medicine you need to recharge your energetic battery (plus the vitamin D boost of course!). I know whenever I leave my phone at home and head out for a hike or sit by the sea for a few hours I feel like a completely different person. There’s something about the natural beauty and slow pace of nature that makes me feel relaxed and at peace. My breathing becomes deeper and slower and the tension in my body melts away.

I become much more present and mindful of the world around me instead of being focused on my to-do list, the latest news alert or my own worries. When we leave technology and the constant influx of information behind, our minds are free to wander, daydream and process things on a deeper level. When I was writing my first research paper, my most creative times were when I was out walking by the river or at the local nature reserve. The beauty and mystery of nature is inspiring and helps you to see things from a new perspective when you feel stuck. Nature truly is healing on so many levels. I think it’s so important now more than ever to try and get out in nature as much as possible.

So I wanted to share some of the beautiful places I have been able to visit during this lockdown. Partly as a reminder to myself how good it makes me feel and to motivate me to get outside whenever I feel low. Also hopefully to inspire you to explore your local area and find some hidden gems too! Our lockdown rules say we have to stay within the region of Attica which is pretty annoying as I can’t wait to get out and explore the rest of Greece. Nonetheless I feel lucky to live in the area we do as it is pretty green compared to central Athens and we have access to the beach and the mountains within an hours drive. But where ever you live you can find your piece of nature whether it’s the local park or even your own garden.

The view of Athens from the top of the hill in our area..

And a couple of photos from our hike at Mount Parnitha in December..

Playing on the beach at Saronida on the South coast of Attica..

Same coastline, a much sunnier day..

And a couple of weeks later snow! (a hike isn’t complete without some the yoga poses)

Finally what would nature be without some cute lil’ animals?

And I can’t leave out my own crazy fur baby who is always keeping us smiling

cute cat looking up

It makes me happy looking back at the fun adventures we’ve had over the last few months, even if we are stuck at home 90% of the time. The only thing missing is family and friends to share it with which saddens me a lot. I think this lockdown is harder for everyone, partly because of the winter but also because it’s gone on so long now. I just can’t accept the idea of the “new normal”. But I am staying optimistic, hoping that this passes soon so we can all get back to enjoying our lives. And for now we will continue to make the most of things and escape to experience the healing powers of nature as much as we can!

Over to you…

  • Comment: What’s your favourite way to enjoy the healing powers of nature?
  • Like this post and share to support my business
  • Follow my blog for more posts on nutrition, yoga and holistic health
I want to improve my health!

Other posts you might like

Real health #29 The healing power of nature (plus our Greek lockdown adventures!)

Leave a comment

We are heading into our 4th month of lockdown here in Athens and it’s getting pretty tough! Being forced to stay at home for so long has made me realise just how important nature is for our health and wellbeing. We go for walks around our local area every day but it’s just not the same as getting out “into the wild”. If we haven’t escaped the city for a week or so I start to feel suffocated and I crave fresh air and expansive landscapes. Being enclosed in a house, staring at a screen is definitely not how humans are designed to live and I’m sure we are going to start seeing the negative impacts of this type of lifestyle even more over the next few years.

But why is nature so good for our wellbeing? There have been many scientific studies proving that nature helps to reduces stress levels, calm anxiety and improve your mood. Fresh air in your lungs and sunlight on your skin can sometimes be just the medicine you need to recharge your energetic battery (plus the vitamin D boost of course!). I know whenever I leave my phone at home and head out for a hike or sit by the sea for a few hours I feel like a completely different person. There’s something about the natural beauty and slow pace of nature that makes me feel relaxed and at peace. My breathing becomes deeper and slower and the tension in my body melts away.

I become much more present and mindful of the world around me instead of being focused on my to-do list, the latest news alert or my own worries. When we leave technology and the constant influx of information behind, our minds are free to wander, daydream and process things on a deeper level. When I was writing my first research paper, my most creative times were when I was out walking by the river or at the local nature reserve. The beauty and mystery of nature is inspiring and helps you to see things from a new perspective when you feel stuck. Nature truly is healing on so many levels. I think it’s so important now more than ever to try and get out in nature as much as possible.

So I wanted to share some of the beautiful places I have been able to visit during this lockdown. Partly as a reminder to myself how good it makes me feel and to motivate me to get outside whenever I feel low. Also hopefully to inspire you to explore your local area and find some hidden gems too! Our lockdown rules say we have to stay within the region of Attica which is pretty annoying as I can’t wait to get out and explore the rest of Greece. Nonetheless I feel lucky to live in the area we do as it is pretty green compared to central Athens and we have access to the beach and the mountains within an hours drive. But where ever you live you can find your piece of nature whether it’s the local park or even your own garden.

The view of Athens from the top of the hill in our area..

And a couple of photos from our hike at Mount Parnitha in December..

Playing on the beach at Saronida on the South coast of Attica..

Same coastline, a much sunnier day..

And a couple of weeks later snow! (a hike isn’t complete without some the yoga poses)

Finally what would nature be without some cute lil’ animals?

And I can’t leave out my own crazy fur baby who is always keeping us smiling

  • cute cat looking up

It makes me happy looking back at the fun adventures we’ve had over the last few months, even if we are stuck at home 90% of the time. The only thing missing is family and friends to share it with which saddens me a lot. I think this lockdown is harder for everyone, partly because of the winter but also because it’s gone on so long now. I just can’t accept the idea of the “new normal”. But I am staying optimistic, hoping that this passes soon so we can all get back to enjoying our lives. And for now we will continue to make the most of things and escape to experience the healing powers of nature as much as we can!

Over to you…

I hope you enjoyed this more fun style of article and the series so far. Let me know in the comments below your favourite place in nature to escape to.

  • If you want to follow along with this Real Health January blog series, like this post and follow my blog for daily updates. And please share with anyone you think might be interested!
  • If you are looking for guidance, support and accountability on you health journey, please contact me for information on the health coaching packages I offer. I would love to work together with you to get you feeling your best again!

Other posts you might like

How self-criticism can destroy your health

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We’ve all been there.. one day we are feeling strong and confident and the next it is like the rug has been pulled from underneath our feet. Your inner critic goes beserk, bringing up all the reasons why you should dislike yourself, bringing up past mistakes and failures and highlighting all of your “imperfections”.

As women, we are especially vulnerable to this out of control inner critic during our pre-menstrual phase as our emotional sensitivity is heightened. Yesterday was day 29 of my cycle and my inner critic hit me hard. I had a total meltdown and felt awful about myself all morning. Luckily I’ve been through this many times before and now I have ways to deal with it which I want to share with you in this article.

How self-criticism can destroy your health

This experience got me thinking about just how destructive excessive self-criticism can be for our health. Our thoughts generate emotions which are felt by all of the cells in our body. Berating ourselves causes distressing feelings of sadness, unworthiness, guilt or shame which all send out chemical stress signals throughout our bodies causing all sorts of mayhem. Those feelings then trigger more destructive thoughts and the cycle continues. It could be thoughts about the way you look, your knowledge and abilities or even about your personality. Whatever it is, the inner critic can be a real bully and if we don’t get it under control it can really affect our mental and physical health.

Chronic stress, like that caused by self-criticism, is one of the worse things for our health as it leaves us stuck in fight or flight mode, unable to fully relax and let go which is when true restoration and healing takes place. Imagine living with a real-life tyrant who was constantly following you round pointing out all of your flaws and errors. You’d want to escape from that situation pretty fast right? But so many of us let the judge inside our head take over and dominate our thoughts. Being trapped in this cycle of negative self-talk and the stressful emotions that follow can prevent us from healing and even cause more damage to our bodies.

Stress affects how we digest food and assimilate nutrients, our blood sugar and blood pressure management, our hormonal balance, the health of our immune system and our ability to sleep well. So if we want to be truly healthy we have to learn how to keep our inner critic in check.

How to tame your inner critic

I’m not a psychologist, but as someone who has struggled with self criticism for most of my life, I want to share the things that help me the most to pull myself out of the hole of self-destruction whenever I get sucked in. If you have been following this blog series, you will know that journaling is my number one tool in my self-care kit. Journaling can improve your health in so many ways by helping you to uncover thoughts and beliefs that are keeping you trapped. When it comes to overcoming self-criticism, two journaling techniques I like to use are “thought replacement” and “mind-mapping”.

Reduce self-criticism with thought replacement

Thought replacement is exactly what it says on the tin… replacing critical thoughts. For 24 hours, keep your journal with you and whenever you notice yourself having a self-critical thought, write it down leaving a few lines space underneath each entry. At the end of the day, sit down with your journal in a cosy space. Set the mood by lighting a candle or incense and playing some relaxing, uplifting music. Centre yourself by closing your eyes and taking a few long, deep slow breaths. Then open your journal and read what you have written. You might be shocked by how mean you have been to yourself! Next go through each critical thought one by one, cross it out and lovingly write a new thought underneath.

This could be the opposite of the critical thought, for example:

“I am lazy and stupid” could be replaced by “I am a smart and motivated person when I want to be”

Or it could be a way that this thing could benefit you, such as:

“I am too quiet and reserved, I wish I was more outgoing” could be replaced by “I am a naturally introverted person, I am thoughtful and I am a good listener”

This isn’t a magic trick, it doesn’t mean that all of your critical thoughts will go away over night. But it does help to give you a new perspective and to see things in a different light. You can repeat this whenever you feel like your inner critic is getting out of control and come back and read your thought replacements as much as you need to.

Reduce self-criticism with mind-mapping

The second journalling technique that helps me to manage my inner critic is mind-mapping. Specifically mind-mapping about my identity. Start with a blank page in your journal and write your name in big letters or the phrase “WHO AM I?”. Then start to free-associate whatever comes to your mind about your personality, your values in life, things you are good at etc. You can write negative things on there too but make sure they are balanced by positive things that you do like about yourself. You aren’t trying to create a false, perfect image of yourself here but the aim is to be realistic and allow yourself to have a more holistic view of who you are.

No one is perfect and it’s ok to acknowledge the things that you don’t like or want to improve about yourself, that’s an important step to growing and developing as a person, but if you have been beating yourself up for a long time it’s time to change your program. If you get stuck you can ask your friends and family for their input. I also really love online personality tests and find them really helpful for this technique. The 16 personalities test is the most interesting and accurate one I have found. I’m not saying that an algorithm can say more about you than you know about yourself but it can provide you with some insight into your character based on your responses and help you to see what your strengths and weaknesses might be if you can’t see them for yourself.

I don’t know about you, but I find this kind of thing fascinating! I spent hours reading over the different personalities and doing the test with all of my family and friends. It was actually really helpful for me to read the profile of some of the people I looked up to and see their weaknesses as well as their strengths. It’s really easy to fall into the trap of thinking that one personality type is “better” and wishing that you were different but in reality we all have positives and negatives and have our own path to follow in life.

The inner critic and authenticity

Often when we feel bad about ourselves it’s because we are being inauthentic by trying to be something that we are not. In the past I felt out of alignment when I worked in the chemical industry because I felt like I was going against my core values and morals. Taking a career turn to work in environmental protection felt much more like me and there was less tension inside of me. To feel happy I need to feel like I have a purpose and I am working towards a cause.

I’ve been told in the past that I get “obsessed with things” which I thought was a negative thing but in reality I am just passionate about the things I care about and that interest me. And funnily enough, the advocate personality is also supposed to be well suited to writing and to careers in counselling and holistic health which explains why I am now being called to this work in helping others improve their health!

Being authentic can help to tame the inner critic because you are living in line with your strengths rather than constantly fighting against your weaknesses, This isn’t to say you should stay within your comfort zone. I am a big advocate of personal growth and self-development. But as the English saying goes “you can’t fit a square peg in a round hole”. Trying to be something you are not will keep triggering self-criticism and your inner critic, leaving you feel like you are not good enough as you are. When in reality there is a place for everyone in this world!

Summary

So if you feel called to, take the 16 personalities test and reflect on your results. Maybe it won’t resonate with you but there will be at least a few gems that you can take. Try out the thought replacement and mind-mapping techniques whenever you have some free time. Like I say, these techniques won’t transport you from hating yourself to loving yourself overnight but they will help you to take small steps along the road of self-acceptance and help you to develop an “inner cheerleader” that can stand up for you when your inner critic gets loud.

I think changing your inner dialogue is one of the best things you can do for your health. So if you’re feeling stuck and like you aren’t progressing towards your health goals, despite having a healthy lifestyle, definitely spend some time becoming aware of how you speak to yourself and maybe try out these tips.

Over to you…

  • Comment: Is self-criticism destroying your heath? Share your thoughts and experiences below!
  • Like this post and share to support my business
  • Follow my blog for more posts on nutrition, yoga and holistic health
I want to improve my health!

Other posts you might like

Real health #28 How self-criticism can destroy your health and what to do about it

1 Comment

We’ve all been there.. one day we are feeling strong and confident and the next it is like the rug has been pulled from underneath our feet. Your inner critic goes beserk, bringing up all the reasons why you should dislike yourself, bringing up past mistakes and failures and highlighting all of your “imperfections”. For women, we are especially vulnerable to this out of control inner critic during our pre-menstrual phase as our emotional sensitivity is heightened. Yesterday was day 29 of my cycle and my inner critic hit me hard. I had a total meltdown and felt awful about myself all morning. Luckily I’ve been through this many times before and now I have ways to deal with it which I want to share with you in this article.

This experience got me thinking about just how destructive excessive self-criticism can be for our health. Our thoughts generate emotions which are felt by all of the cells in our body. Berating ourselves causes distressing feelings of sadness, unworthiness, guilt or shame which all send out chemical stress signals throughout our bodies causing all sorts of mayhem. Those feelings then trigger more destructive thoughts and the cycle continues. It could be thoughts about the way you look, your knowledge and abilities or even about your personality. Whatever it is, the inner critic can be a real bully and if we don’t get it under control it can really affect our mental and physical health.

Chronic stress, like that caused by self-criticism, is one of the worse things for our health as it leaves us stuck in fight or flight mode, unable to fully relax and let go which is when true restoration and healing takes place. Imagine living with a real-life tyrant who was constantly following you round pointing out all of your flaws and errors. You’d want to escape from that situation pretty fast right? But so many of us let the judge inside our head take over and dominate our thoughts. Being trapped in this cycle of negative self-talk and the stressful emotions that follow can prevent us from healing and even cause more damage to our bodies.

Stress affects how we digest food and assimilate nutrients, our blood sugar and blood pressure management, our hormonal balance, the health of our immune system and our ability to sleep well. So if we want to be truly healthy we have to learn how to keep our inner critic in check.

How to tame your inner critic

I’m not a psychologist, but as someone who has struggled with self criticism for most of my life, I want to share the things that help me the most to pull myself out of the hole of self-destruction whenever I get sucked in. If you have been following this blog series, you will know that journaling is my number one tool in my self-care kit. Journaling can improve your health in so many ways by helping you to uncover thoughts and beliefs that are keeping you trapped. When it comes to overcoming self-criticism, two journaling techniques I like to use are “thought replacement” and “mind-mapping”.

Thought replacement is exactly what it says on the tin… replacing critical thoughts. For 24 hours, keep your journal with you and whenever you notice yourself having a self-critical thought, write it down leaving a few lines space underneath each entry. At the end of the day, sit down with your journal in a cosy space. Set the mood by lighting a candle or incense and playing some relaxing, uplifting music. Centre yourself by closing your eyes and taking a few long, deep slow breaths. Then open your journal and read what you have written. You might be shocked by how mean you have been to yourself! Next go through each critical thought one by one, cross it out and lovingly write a new thought underneath.

This could be the opposite of the critical thought, for example:

“I am lazy and stupid” could be replaced by “I am a smart and motivated person when I want to be”

Or it could be a way that this thing could benefit you, such as:

“I am too quiet and reserved, I wish I was more outgoing” could be replaced by “I am a naturally introverted person, I am thoughtful and I am a good listener”

This isn’t a magic trick, it doesn’t mean that all of your critical thoughts will go away over night. But it does help to give you a new perspective and to see things in a different light. You can repeat this whenever you feel like your inner critic is getting out of control and come back and read your thought replacements as much as you need to.

The second journalling technique that helps me to manage my inner critic is mind-mapping. Specifically mind-mapping about my identity. Start with a blank page in your journal and write your name in big letters or the phrase “WHO AM I?”. Then start to free-associate whatever comes to your mind about your personality, your values in life, things you are good at etc. You can write negative things on there too but make sure they are balanced by positive things that you do like about yourself. You aren’t trying to create a false, perfect image of yourself here but the aim is to be realistic and allow yourself to have a more holistic view of who you are.

No one is perfect and it’s ok to acknowledge the things that you don’t like or want to improve about yourself, that’s an important step to growing and developing as a person, but if you have been beating yourself up for a long time it’s time to change your program. If you get stuck you can ask your friends and family for their input. I also really love online personality tests and find them really helpful for this technique. The 16 personalities test is the most interesting and accurate one I have found. I’m not saying that an algorithm can say more about you than you know about yourself but it can provide you with some insight into your character based on your responses and help you to see what your strengths and weaknesses might be if you can’t see them for yourself.

I don’t know about you, but I find this kind of thing fascinating! I spent hours reading over the different personalities and doing the test with all of my family and friends. It was actually really helpful for me to read the profile of some of the people I looked up to and see their weaknesses as well as their strengths. It’s really easy to fall into the trap of thinking that one personality type is “better” and wishing that you were different but in reality we all have positives and negatives and have our own path to follow in life. Often when we feel bad about ourselves it’s because we are being inauthentic by trying to be something that we are not.

In the past I felt out of alignment when I worked in the chemical industry because I felt like I was going against my core values and morals. Taking a career turn to work in environmental protection felt much more like me and there was less tension inside of me. To feel happy I need to feel like I have a purpose and I am working towards a cause. I’ve been told in the past that I get “obsessed with things” which I thought was a negative thing but in reality I am just passionate about the things I care about and that interest me. And funnily enough, the advocate personality is also supposed to be well suited to writing and to careers in counselling and holistic health which explains why I am now being called to this work in helping others improve their health!

So if you feel called to, take the test and reflect on your results. Maybe it won’t resonate with you but there will be at least a few gems that you can take. Try out the thought replacement and mind-mapping techniques whenever you have some free time. Like I say, these techniques won’t transport you from hating yourself to loving yourself overnight but they will help you to take small steps along the road of self-acceptance and help you to develop an “inner cheerleader” that can stand up for you when your inner critic gets loud. I think changing your inner dialogue is one of the best things you can do for your health. So if you’re feeling stuck and like you aren’t progressing towards your health goals, despite having a healthy lifestyle, definitely spend some time becoming aware of how you speak to yourself and maybe try out these tips.

Over to you…

I hope you enjoyed this article and the series so far. Let me know in the comments below your thoughts and your 16 personalities result if you take the test!

  • If you want to follow along with this Real Health January blog series, like this post and follow my blog for daily updates. And please share with anyone you think might be interested!
  • If you are looking for guidance, support and accountability on you health journey, please contact me for information on the health coaching packages I offer. I would love to work together with you to get you feeling your best again!

Other posts you might like

Foods for healthy hormones and weight loss

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A quick post for you today with some of my top foods for healthy hormones and weight loss. Include these foods in your diet to nourish your body, balance your hormones and reach your healthy, happy weight. If you haven’t already, check out yesterday’s post on how the calorie density of foods affects weight loss. Lots of the foods on the list below are “low calorie density” meaning that they will help you to feel full and satisfied when combined with other foods. At the end of the article I will give you some examples of how to put simple meals together including these foods.

Top 15 foods for healthy hormones and weight loss

  1. Potatoes (any variety, especially sweet potatoes)
    Potatoes have to be my top food on the list. Mainly because they are so demonised in the dieting world and I want to throw the idea that potatoes are bad for you out of the window! Potatoes are a super filling food which will give your body the energy to function at it’s best and also provide a good dose of vitamin C, vitamin B6 and also vitamin A for sweet potatoes. Eat them with the skin and you’ll get the added benefits of a fibre boost to aid digestion and keep you full for longer.

  2. Oats
    Oats are another great source of complex carbohydrates which will give you the fuel to lead a healthy, active life. Eat them raw in muesli, blended in a smoothie or cooked as porridge with whatever toppings you like. Oats are a good source of minerals such as manganese, zinc and biotin and also provide you with fibre and protein to keep you feeling full and satisfied for hours.

  3. Greek yoghurt
    I just loooove greek yoghurt! It makes such a tasty, satisfying breakfast or dessert and also provides plenty of protein to help with repair and growth and fats to support healthy hormone production and absorption of fat soluble vitamins A, D, E and K. Yoghurt is also an excellent source of calcium to keep your bones and teeth strong and to maintain healthy thyroid function.

  4. Tahini (sesame seed butter)
    Another food I love from the Mediterranean culture is tahini. I was first introduced to this liquid gold when I started to make my own hummus but now I love it on toast, on porridge oats and in salad dressings. The bitter taste isn’t for everyone but it is a great mineral dense food providing calcium and iron as well as a dose of fat and protein to make your meals tasty and satisfying.

  5. Broccoli
    Now onto the veggies.. broccoli is definitely a winner. Cruciferous veggies such as broccoli, cauliflower and kale all have a component called DIM which helps to detoxify excess estrogen from your system and improve your hormonal balance. Broccoli also has plenty of fibre to aid digestion and lots of vitamin C. Top tip – pair with iron rich foods to aid with absorption.

  6. Leafy greens
    Maybe I am cheating here by grouping them together but a healthy diet is not complete without those leafy greens. Whether it is soft baby lettuce in a salad or cooked dark greens such as collards or chard, getting those leafy greens into your body will do wonders for your hormonal and overall health. They provide a huge amount of vitamins and minerals as well as fibre to help sweep out excess hormones from your system.

  7. Courgette (zuccini)
    Courgette is another low calorie density food that can add bulk to your meals and help you feel satisfied. It’s not the most nutrient dense vegetable but it does offer vitamin C and B6 as well as smaller amounts of iron and calcium. But the mild taste of courgette makes it a vegetable that most people can include into their diet and it is less likely to cause bloating and gas like the cruciferous veggies can which makes it a winner for me.

  8. Berries
    How could I forget about the fruits?? It’s hard to limit myself to just a couple of fruits as I love them all but berries definitely make the top of the list. They are packed full of anti-oxidants, vitamins and minerals and water rich helping to hydrate your body so you can feel your best. They are delicious hot or cold and are usually available year round fresh or frozen. My favourites are raspberries and blackberries – yum!

  9. Bananas
    Another fruit that has to make the list is the humble banana, another fruit that people tend to be afraid of. Don’t be – I wouldn’t like to try and count the amount of bananas I have eaten over the last 5 years but trust me it’s a lot! Bananas are such a versatile fruit and can be enjoyed as a snack or used as a sweetener to your meals. They give you a good dose of carbs to boost your energy and mood and are a good source of potassium, vitamin C and B6.

  10. Hemp seeds
    Now these is a real nutrient power house. Hemp seeds are a great plant-based source of omega-3 fats, zinc, iron and magnesium so if you’re veggie or vegan definitely include these in your diet for hormonal balance and overall health. They are also a complete protein to support muscle growth as well as healthy skin, hair and nails. You can eat them sprinkled on porridge or salads or blend them into a smoothie for extra creaminess.

  11. Black and kidney beans
    Kidney beans and black beans are another great plant-based source of iron and calcium as well as magnesium and vitamin B6. These are great to eat before and during your period to support healthy blood iron levels. They also provide some calcium as well as protein and plenty of fibre. Top tip – if you are just starting to include beans in your diet, take it slow, add in small amounts and let your digestion adjust over time to avoid gas and bloating!

  12. Red lentils
    Red lentils are softer and generally easier on your digestion compared to beans but they too are a good plant-based source of iron and vitamin B6. Lentils also provide folate which is an essential vitamin for women who are trying to conceive. Lentil soups are a warming, filling meal especially for the cold months. You can mix it up by adding different veggies, herbs and spices to change the flavour.

  13. Chickpeas
    Last one of the legumes is chickpeas! They have a similar nutritional profile to kidney beans but with the added benefit that they can be blended with tahini and lemon to make humus. This is great for anyone who doesn’t like the texture of beans as it can be added to wraps and sandwiches or used as a dip for veggies or tortilla chips. Chickpeas are also great baked as a crisp snack or added to veggie curries as a protein source.

  14. Salmon
    Fish and seafood are an amazing source of zinc for healthy hormones as well as iodine. Salmon and other oily fish such as mackerel or sardines also provide those omega-3 fats to support your brain health and lower inflammation as well as being essential for healthy hormone production. The NHS recommend including one portion of oily fish in your diet every week for optimal health.

  15. Eggs
    Last but not least, we have eggs. I have included these because they are such a dense source of nutrients, especially vitamin A, B12 and selenium. Just adding one boiled egg to a salad can make it so much more satisfying but they also make a quick and easy meal for breakfast, lunch or dinner. Go for organic free-range eggs where possible to avoid hormone disrupting anti-biotics and chemicals

Meals including foods for healthy hormones

Here are some simple meal ideas including foods for healthy hormones to give you inspiration.. enjoy!

Breakfast foods for healthy hormones

  • Porridge oats cooked with mashed banana and tahini
  • Greek yoghurt topped with oats, lots of berries and a sprinkle of hemp seeds
  • Oat and banana pancakes topped with berries and tahini

Lunch foods for healthy hormones

  • Leafy green salad with salmon and boiled potatoes
  • Omelette with broccoli and courgette
  • Red lentil and sweet potato soup with side of wilted spinach and courgette

Dinner foods for healthy hormones

  • Black and kidney bean chili with a side of grilled courgettes
  • Sweet potato and chickpea curry with a side of steamed broccoli
  • Roasted or baked potatoes with grilled salmon and veggies

Over to you..

  • Comment: Have you experienced tooth decay and demineralisation on a vegan diet?
  • Like this post and share to support my business
  • Follow my blog for more posts on nutrition, yoga and holistic health
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Real health #27 Top 15 foods for healthy hormones and weight loss

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A quick post for you today with some of my top foods to include in your diet to nourish your body, balance your hormones and reach your healthy, happy weight. If you haven’t already, check out yesterday’s post on how the calorie density of foods affects weight loss. Lots of the foods on the list below are “low calorie density” meaning that they will help you to feel full and satisfied when combined with other foods. At the end of the article I will give you some examples of how to put simple meals together including these foods.

  1. Potatoes (any variety, especially sweet potatoes)
    Potatoes have to be my top food on the list. Mainly because they are so demonised in the dieting world and I want to throw the idea that potatoes are bad for you out of the window! Potatoes are a super filling food which will give your body the energy to function at it’s best and also provide a good dose of vitamin C, vitamin B6 and also vitamin A for sweet potatoes. Eat them with the skin and you’ll get the added benefits of a fibre boost to aid digestion and keep you full for longer.

  2. Oats
    Oats are another great source of complex carbohydrates which will give you the fuel to lead a healthy, active life. Eat them raw in muesli, blended in a smoothie or cooked as porridge with whatever toppings you like. Oats are a good source of minerals such as manganese, zinc and biotin and also provide you with fibre and protein to keep you feeling full and satisfied for hours.

  3. Greek yoghurt
    I just loooove greek yoghurt! It makes such a tasty, satisfying breakfast or dessert and also provides plenty of protein to help with repair and growth and fats to support healthy hormone production and absorption of fat soluble vitamins A, D, E and K. Yoghurt is also an excellent source of calcium to keep your bones and teeth strong and to maintain healthy thyroid function.

  4. Tahini (sesame seed butter)
    Another food I love from the Mediterranean culture is tahini. I was first introduced to this liquid gold when I started to make my own hummus but now I love it on toast, on porridge oats and in salad dressings. The bitter taste isn’t for everyone but it is a great mineral dense food providing calcium and iron as well as a dose of fat and protein to make your meals tasty and satisfying.

  5. Broccoli
    Now onto the veggies.. broccoli is definitely a winner. Cruciferous veggies such as broccoli, cauliflower and kale all have a component called DIM which helps to detoxify excess estrogen from your system and improve your hormonal balance. Broccoli also has plenty of fibre to aid digestion and lots of vitamin C. Top tip – pair with iron rich foods to aid with absorption.

  6. Leafy greens
    Maybe I am cheating here by grouping them together but a healthy diet is not complete without those leafy greens. Whether it is soft baby lettuce in a salad or cooked dark greens such as collards or chard, getting those leafy greens into your body will do wonders for your hormonal and overall health. They provide a huge amount of vitamins and minerals as well as fibre to help sweep out excess hormones from your system.

  7. Courgette (zuccini)
    Courgette is another low calorie density food that can add bulk to your meals and help you feel satisfied. It’s not the most nutrient dense vegetable but it does offer vitamin C and B6 as well as smaller amounts of iron and calcium. But the mild taste of courgette makes it a vegetable that most people can include into their diet and it is less likely to cause bloating and gas like the cruciferous veggies can which makes it a winner for me.

  8. Berries
    How could I forget about the fruits?? It’s hard to limit myself to just a couple of fruits as I love them all but berries definitely make the top of the list. They are packed full of anti-oxidants, vitamins and minerals and water rich helping to hydrate your body so you can feel your best. They are delicious hot or cold and are usually available year round fresh or frozen. My favourites are raspberries and blackberries – yum!

  9. Bananas
    Another fruit that has to make the list is the humble banana, another fruit that people tend to be afraid of. Don’t be – I wouldn’t like to try and count the amount of bananas I have eaten over the last 5 years but trust me it’s a lot! Bananas are such a versatile fruit and can be enjoyed as a snack or used as a sweetener to your meals. They give you a good dose of carbs to boost your energy and mood and are a good source of potassium, vitamin C and B6.

  10. Hemp seeds
    Now these is a real nutrient power house. Hemp seeds are a great plant-based source of omega-3 fats, zinc, iron and magnesium so if you’re veggie or vegan definitely include these in your diet for hormonal balance and overall health. They are also a complete protein to support muscle growth as well as healthy skin, hair and nails. You can eat them sprinkled on porridge or salads or blend them into a smoothie for extra creaminess.

  11. Black and kidney beans
    Kidney beans and black beans are another great plant-based source of iron and calcium as well as magnesium and vitamin B6. These are great to eat before and during your period to support healthy blood iron levels. They also provide some calcium as well as protein and plenty of fibre. Top tip – if you are just starting to include beans in your diet, take it slow, add in small amounts and let your digestion adjust over time to avoid gas and bloating!

  12. Red lentils
    Red lentils are softer and generally easier on your digestion compared to beans but they too are a good plant-based source of iron and vitamin B6. Lentils also provide folate which is an essential vitamin for women who are trying to conceive. Lentil soups are a warming, filling meal especially for the cold months. You can mix it up by adding different veggies, herbs and spices to change the flavour.

  13. Chickpeas
    Last one of the legumes is chickpeas! They have a similar nutritional profile to kidney beans but with the added benefit that they can be blended with tahini and lemon to make humus. This is great for anyone who doesn’t like the texture of beans as it can be added to wraps and sandwiches or used as a dip for veggies or tortilla chips. Chickpeas are also great baked as a crisp snack or added to veggie curries as a protein source.

  14. Salmon
    Fish and seafood are an amazing source of zinc for healthy hormones as well as iodine. Salmon and other oily fish such as mackerel or sardines also provide those omega-3 fats to support your brain health and lower inflammation as well as being essential for healthy hormone production. The NHS recommend including one portion of oily fish in your diet every week for optimal health.

  15. Eggs
    Last but not least, we have eggs. I have included these because they are such a dense source of nutrients, especially vitamin A, B12 and selenium. Just adding one boiled egg to a salad can make it so much more satisfying but they also make a quick and easy meal for breakfast, lunch or dinner. Go for organic free-range eggs where possible to avoid hormone disrupting anti-biotics and chemicals.

Here are some simple meal ideas to give you inspiration.. enjoy!

Breakfasts

  • Porridge oats cooked with mashed banana and tahini
  • Greek yoghurt topped with oats, lots of berries and a sprinkle of hemp seeds
  • Oat and banana pancakes topped with berries and tahini

Lunch

  • Leafy green salad with salmon and boiled potatoes
  • Omelette with broccoli and courgette
  • Red lentil and sweet potato soup with side of wilted spinach and courgette

Dinner

  • Black and kidney bean chili with a side of grilled courgettes
  • Sweet potato and chickpea curry with a side of steamed broccoli
  • Roasted or baked potatoes with grilled salmon and veggies

Over to you…

I hope you enjoyed this article and the series so far. Let me know in the comments below your thoughts and your favourite healthy foods if I’ve missed them off the list!

  • If you want to follow along with this Real Health January blog series, like this post and follow my blog for daily updates. And please share with anyone you think might be interested!
  • If you are looking for guidance, support and accountability on you health journey, please contact me for information on the health coaching packages I offer. I would love to work together with you to get you feeling your best again!

Other posts you might like

Calorie density of foods can help with weight loss

4 Comments

It’s been a while since we focused on nutrition in this series! And that’s for a reason, health is about so much more than what you eat. And it’s pretty easy to search for healthy foods to eat these days but if it were so simple, why isn’t everyone eating a healthy balanced diet? Why are so many people struggling to maintain a healthy body that they feel good in? As a public health nutritionist, I am always on the lookout for new patterns in the world of health and nutrition and the “low calorie density” trend is another one that seems to be gaining popularity this year. But what exactly is calorie density and how can the calorie density of foods affect your weight loss attempts?

What is the calorie density of foods?

Calorie density is the amount of energy (calories) per unit of a food. This can be based on volume e.g. calories per cup or on weight e.g. calories per lb. The idea of a low calorie density diet for weight loss has been made famous by the book The Starch Solution by Dr John MacDougall and his suggestion is to consume low calorie desnity foods that have less than 700 calories per lb (around 154 calories per 100g) in order to lose weight easily and effortlessly without counting calories. Sound interesting? Wondering how this works?

I will start by saying that all foods are made up of macronutrients which have a different amount of energy per 100g:

Carbohydrates – starches and sugars (400 calories per 100g)
Proteins (400 calories per 100g)
Fat (900 calories per 100g)

Don’t worry! I know it looks like NO foods are under 154 calories per 100g but this is because there are two other components in foods that we need to take into account that don’t have any calories: water and fibre (actually fibre does have calories but we can’t absorb them so they pass through our bodies). Low calorie density foods such as fruits, vegetables, starches and legumes have more fibre and water which fill you up without providing calories. High calorie density foods usually have more fat or sugar and less water and fibre.

How does the calorie density of foods affect weight loss?

The premise is that the calorie density of foods affect how filling a meal is. To understand this we can look at a couple of examples. Firstly take a bar of chocolate that has around 200 calories. Chocolate is a high calorie density food which provides a lot of energy in a very small package. On the other hand, a huge salad with low calorie density vegetables such as lettuce, carrots, tomatoes and cucumber, could also provide 200 calories. Which is likely to be more filling? Probably the salad! But does this mean we should fill up on low calorie density foods and only eat salads and veggies to lose weight?

No, it’s a bit more complicated than that because in order to feel fully satiated by our meals we need to have two elements:

  1. Enough volume to stretch our stomach and we have eaten enough food (fullness)
  2. Enough calories and/or fat to release fullness hormones and signal to our brains to stop eating (satisfaction)

Going back to the example above, if you eat the huge salad you will likely feel full but not necessarily satisfied. I mean who wants to just eat watery raw salad for a meal?! That’s not very sustainable long term and is only going to lead you to overeat and binge once your body has had enough. On the other hand, if you go for the bar of chocolate, you might be satisfied but you are unlikely to feel full as it is so tiny. We need to create meals which provide both fullness and satisfaction so that we are truly satiated by our meals and not left dreaming about when we get to eat next.

How to use the calorie density of foods to create weight-loss meals

One of the easiest ways to do this is by including a combination of food groups to provide a moderate calorie density at every meal. Low calorie density fruits and vegetables provide BULK, starches such as potatoes, beans and grains provide ENERGY to make you thrive and high calorie density fats and proteins such as nuts, seeds and dairy provide SATISFACTION and make your meals taste better. If you include all of these elements in the right proportions, you will be able to eat to complete satiation and not worry about counting calories ever again. Finding the combination of these food groups to meet your specific goals is what I help my health coaching clients do! The table below shows the approximate calorie density of typical foods.

FoodCalories per lbCalories per 100g
Vegetables60 – 19513 – 42
Fruit140 – 42031 – 93
Potatoes, Pasta, Rice, Barley, Yams, Corn, Hot Cereals320 – 63070 – 138
Non-fat dairy (milk, yoghurt)180 – 450 40 – 99
Beans, Peas, Lentils (cooked)310 – 78068 – 171
Seafood, lean poultry, lean red meat400 – 87088 – 191
Breads, Bagels, Fat-free Muffins, Dried Fruit920 – 1,360202 – 299
Sugars (i.e. sugar, honey, molasses, agave, corn syrup)1,200 – 1,800264 – 395
Dry Cereals, Baked Chips, Fat-free Crackers, Pretzels, Popcorn1,480 – 1,760325 – 387
Nuts and seeds2,400 –  3,200527 – 703
Oils4,000879

As a start, you can start to focus your diet on the first 5-6 rows of the table and especially include more fruits. vegetables and starches. So many people worry that “carbs make you fat” and are afraid to eat rice and potatoes but in reality these foods are very filling and satisfying and will give you the energy to live an active, healthy life! I want to keep it simple and not put too much attention on micro-nutrients in this article but you will notice that the foods towards the top of the table tend to be mostly whole foods which also provide a lot of vitamins and minerals to keep your body healthy. Eating plenty of these foods will help to you stay well and also to maintain your ideal body weight.

Summary of the calorie density of foods

I’m not one for extremes and I definitely don’t think you should never include higher calorie density foods or more processed foods such as bread, pasta and sweets. I think they do have a place in a balanced healthy diet and it’s good for your mental health to eat fun foods and enjoy eating with friends and family. I’m all about focusing on what you do most of the time and including more low calorie density foods in your diet is definitely a great step towards improving your overall health and losing weight if that’s your goal.

Over to you…

  • Comment: Have you ever heard of the calories density of foods or used it to lose weight?
  • Like this post and share to support my business
  • Follow my blog for more posts on nutrition, yoga and holistic health
I want to improve my health!

Other posts you might like

Real health #26 Calorie density of foods and weight loss

3 Comments

It’s been a while since we focused on nutrition in this series! And that’s for a reason, health is about so much more than what you eat. And it’s pretty easy to search for healthy foods to eat these days but if it were so simple, why isn’t everyone eating a healthy balanced diet? Why are so many people struggling to maintain a healthy body that they feel good in? As a public health nutritionist, I am always on the lookout for new patterns in the world of health and nutrition and the “low calorie density” trend is another one that seems to be gaining popularity this year. But what exactly is calorie density and how can the calorie density of foods affect your weight loss attempts?

Calorie density is the amount of energy (calories) per unit of a food. This can be based on volume e.g. calories per cup or on weight e.g. calories per lb. The idea of a low calorie density diet for weight loss has been made famous by the book The Starch Solution by Dr John MacDougall and his suggestion is to consume low calorie desnity foods that have less than 700 calories per lb (around 154 calories per 100g) in order to lose weight easily and effortlessly without counting calories. Sound interesting? Wondering how this works?

I will start by saying that all foods are made up of macronutrients which have a different amount of energy per 100g:

Carbohydrates – starches and sugars (400 calories per 100g)
Proteins (400 calories per 100g)
Fat (900 calories per 100g)

Don’t worry! I know it looks like NO foods are under 154 calories per 100g but this is because there are two other components in foods that we need to take into account that don’t have any calories: water and fibre (actually fibre does have calories but we can’t absorb them so they pass through our bodies). Low calorie density foods such as fruits, vegetables, starches and legumes have more fibre and water which fill you up without providing calories. High calorie density foods usually have more fat or sugar and less water and fibre.

The premise is that the calorie density of foods affect how filling a meal is. To understand this we can look at a couple of examples. Firstly take a bar of chocolate that has around 200 calories. Chocolate is a high calorie density food which provides a lot of energy in a very small package. On the other hand, a huge salad with low calorie density vegetables such as lettuce, carrots, tomatoes and cucumber, could also provide 200 calories. Which is likely to be more filling? Probably the salad! But does this mean we should fill up on low calorie density foods and only eat salads and veggies to lose weight?

No, it’s a bit more complicated than that because in order to feel fully satiated by our meals we need to have two elements:

  1. Enough volume to stretch our stomach and we have eaten enough food (fullness)
  2. Enough calories and/or fat to release fullness hormones and signal to our brains to stop eating (satisfaction)

Going back to the example above, if you eat the huge salad you will likely feel full but not necessarily satisfied. I mean who wants to just eat watery raw salad for a meal?! That’s not very sustainable long term and is only going to lead you to overeat and binge once your body has had enough. On the other hand, if you go for the bar of chocolate, you might be satisfied but you are unlikely to feel full as it is so tiny. We need to create meals which provide both fullness and satisfaction so that we are truly satiated by our meals and not left dreaming about when we get to eat next.

One of the easiest ways to do this is by including a combination of food groups to provide a moderate calorie density at every meal. Low calorie density fruits and vegetables provide BULK, starches such as potatoes, beans and grains provide ENERGY to make you thrive and high calorie density fats and proteins such as nuts, seeds and dairy provide SATISFACTION and make your meals taste better. If you include all of these elements in the right proportions, you will be able to eat to complete satiation and not worry about counting calories ever again. Finding the combination of these food groups to meet your specific goals is what I help my health coaching clients do! The table below shows the approximate calorie density of typical foods.

FoodCalories per lbCalories per 100g
Vegetables60 – 19513 – 42
Fruit140 – 42031 – 93
Potatoes, Pasta, Rice, Barley, Yams, Corn, Hot Cereals320 – 63070 – 138
Non-fat dairy (milk, yoghurt)180 – 450 40 – 99
Beans, Peas, Lentils (cooked)310 – 78068 – 171
Seafood, lean poultry, lean red meat400 – 87088 – 191
Breads, Bagels, Fat-free Muffins, Dried Fruit920 – 1,360202 – 299
Sugars (i.e. sugar, honey, molasses, agave, corn syrup)1,200 – 1,800264 – 395
Dry Cereals, Baked Chips, Fat-free Crackers, Pretzels, Popcorn1,480 – 1,760325 – 387
Nuts and seeds2,400 –  3,200527 – 703
Oils4,000879

As a start, you can start to focus your diet on the first 5-6 rows of the table and especially include more fruits. vegetables and starches. So many people worry that “carbs make you fat” and are afraid to eat rice and potatoes but in reality these foods are very filling and satisfying and will give you the energy to live an active, healthy life! I want to keep it simple and not put too much attention on micro-nutrients in this article but you will notice that the foods towards the top of the table tend to be mostly whole foods which also provide a lot of vitamins and minerals to keep your body healthy. Eating plenty of these foods will help to you stay well and also to maintain your ideal body weight.

I’m not one for extremes and I definitely don’t think you should never include higher calorie density foods or more processed foods such as bread, pasta and sweets. I think they do have a place in a balanced healthy diet and it’s good for your mental health to eat fun foods and enjoy eating with friends and family. I’m all about focusing on what you do most of the time and including more low calorie density foods in your diet is definitely a great step towards improving your overall health and losing weight if that’s your goal.

Over to you…

I hope you enjoyed this article on how the calorie density of foods affects weight loss and the series so far. Let me know in the comments below your thoughts or experiences if you have experimented with a low calorie density diet.

  • If you want to follow along with this Real Health January blog series, like this post and follow my blog for daily updates. And please share with anyone you think might be interested!
  • If you are looking for guidance, support and accountability on you health journey, please contact me for information on the health coaching packages I offer. I would love to work together with you to get you feeling your best again!

Other posts you might like