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orange fish

You Feast With Your Eyes First.

847 567 Vita Burton-Davey, Working to be better each day


This is not just a throw away phrase but a truth based in reality for the body and the soul.

When one sees pictures in recipe books or on line, one salivates, the visual stimuli is enough to get digestion started without food even being present. How important, therefore, to take the time and trouble to make even the simplest meal a visual feast for oneself.

I often eat alone and almost always at lunchtimes but go to the trouble of setting a pleasing table whether for a lone lunch in the garden, or an evening meal with company. I consider colour, texture, smell and taste when buying food and when preparing a meal. The simple acts of caring for myself and pleasing myself bring their own rewards.

When one cares for oneself, how natural it then becomes to care for others. If you generally do the cooking in your house hold, you will recognise how important this care is. Setting good habits within the family, around appreciating food and the trouble the chef has gone to in preparing it, plays an important role in the enjoyment of eating. As do understanding and discussion about how food is produced, local produce and choosing future meals together or new recipes to try.


As Robert Carrier says ‘though we have so many meals-tens of thousands during our lifetime-these meals are numbered. Each slapdash one, each one that goes unappreciated, is lost forever.’ When one goes to the trouble of making each meal a visual feast, just for the pleasure and in order to recognise and appreciate what is about to be consumed, one feeds the soul on many levels. We often hear counsellors exhorting us to ‘love ourselves’, we have to ‘like who we are’ if we are to move on and grow. What better expression of love and care is there than to nurture oneself and ones family, through the food one prepares and eats. This special attention, given to a basic need, even to meet ones own needs, reinforces the fact of our individual worth.

River Fish

Recognising ones own worth is one of the first steps to reducing stress and moving towards a healthier work-life balance. Taking care to eat well and with pleasure facilitates a healthier balanced diet and better digestion. It takes so little time to make each meal a pleasure; the important thing is to develop the habit. I have found, as a busy working mum, that I often put my own needs last but with this one act of kindness towards myself, I have begun to act for my improved wellbeing and it has paid dividends. Someone has to care for the carer!

But mainly, taking the time to make each meal special has heightened my enjoyment and appreciation of the food on my plate.


healthy food

Top 20 Hunger Busting Foods

1024 576 Sara Taylor, Personal Trainer & Nutritionist

Fruit Basket

  1. Eggs: Rich in protein and unsaturated fats, an egg-based breakfast can easily keep you full until lunchtime.
    Tip: They are no longer seen as a danger to your cholesterol levels so ‘an egg a day is ok’.
  2. Oats: A bowl of oatmeal or porridge is a perfect choice anytime. Oats are high in fibre and are a low Gi food which helps to balance your blood sugar levels, meaning they will curb your craving for snacks.
    Tip: Add fruit for extra nutrition.
  3. Almonds: All nuts make a great hunger-busting snack, but almonds are king for satiety. They contain the highest fibre levels per serving and are rich in antioxidants, vitamin E and magnesium.
    Tip: Just 15 almonds = 100 cals so don’t eat a whole bag!
  4. Green leafy veg: Green leafy vegetables like spinach, kale, cabbage, and Brussel sprouts are top of the tree for keeping hunger at bay. These fibrous greens take longer for the body to digest full of iron and other nutrients.
    Tip: Try steaming to preserve nutrients.
  5. Cayenne Pepper: A natural appetite suppressant; cayenne pepper not only curbs your hunger due to the chemical capsaicin, it also revs your metabolism!
    Tip: Sprinkle cayenne pepper on your food and you will burn calories quicker while staying satisfied for longer.
  6. Apples: An apple a day not only keeps the doctor away, it also keeps hunger at bay too. Apples are slow to digest, high in soluble fibre and contain a natural sugar, pectin, which helps you to feel full.
    Tip: Chop into segments and sprinkle on cinnamon.
  7. Broth-based soup: A bowl of broth-based soup drunk before a meal can curb your hunger due to its high water content.
    Tip: If you are making your own, add plenty of veg for extra fibre and nutrients.
  8. Avocados: Tasty and delicious, avocados are high in fibre and contain oleic acid, a monounsaturated fat that prompts your brain to signal that you are full.
    Tip: While avocados contain heart-healthy fats, they are high in calories, so eat them in moderation.
  9. Greek yoghurt: Greek yoghurt contains twice the amount of protein compared to normal dairy yoghurt, making it an ideal filling food. Plus, it’s rich in calcium.
    Tip: Add some flaked almonds for extra satiety.
  10. Beans: All varieties of beans are high in complex carbs, protein and fibre, which all help to keep you feeling full.
    Tip: Add them to salads, casseroles, curries and other dishes.
  11. Salmon: Foods rich in Omega 3 fatty acids make excellent filling food choices and salmon comes top of the class here. It’s rich in protein too.
    Tip: Delicious with scrambled eggs.
  12. Dark Chocolate: The high cocoa levels and bitter taste will stop any chocolate craving in its tracks while the steric acid contained in dark chocolate will help you to feel fuller for longer.
    Tip: Enjoy with coffee to diffuse the bitter taste.
  13. Water: What can we say about water that hasn’t already been said? Thirst is often mistaken for hunger so drinking a glass or two will drive away hunger pangs.
    Tip: Have a glass of water before a meal and you are likely to eat less.
  14. Coffee: This popular beverage is rich in caffeine and antioxidants which can boost your metabolism and curb your hunger.
    Tip: Too much can be bad for your nervous system so stick to 1-2 cups per day.
  15. Sweet potatoes: Rich in vitamin A and C and less starchy than their floury counterparts, sweet potatoes contain a digestive enzyme that takes the body longer to break down so they will keep you satisfied for longer.
    Tip: Spray with oil and bake for sweet potato wedges.
  16. Green Tea: This well known metabolism-booster also helps to balance your blood-sugar levels, meaning you are less likely to get that hollow, hungry feeling.
    Tip: Drinking one cup a day can keep your brain sharp as you age. (American journal of clinical nutrition)
  17. Chia seeds: These tiny seeds are big on Omega 3, protein and fibre which promote satiety.
    Tip: They are also moisture-absorbing, meaning that once you have eaten them, they will expand, keeping you feeling nice and full.
  18. Tofu: Not just for vegetarians, tofu is high in filling protein, low in calories and contains genistein, a natural appetite suppressant.
    Tip: Try adding some to Japanese miso soup or a stir-fry.
  19. Cinnamon: This is another hunger-busting spice which helps to regulate your blood sugar levels and curb your appetite.
    Tip: Add some to yoghurt, fruit, or oatmeal.
  20. Flax seeds: Rich in soluble fiber, Omega 3 and Omega 6, flax seeds are an ideal natural appetite-suppressing food.
    Tip: Sprinkle them over your salad, yoghurt or oats.