Why eating ‘addictive’ foods, doesn’t make you a junk food addict

Ever stopped at one Pringle?

Find it hard to eat only half a KitKat?

Perhaps the temptation of a whole Dairy Milk is just too strong?!

Like many processed foods, many crisps, chocolate bars and biscuits contain a combination of carbohydrates, the unhelpful fats, sugar and often salt that affect our brain-reward circuitry. They overpower our appetite signals that tell us when we’re full. These foods have been coined hyper-palatable foods, by researchers studying their powerful effects.

Most processed foods commonly consumed in Europe and the US, meet the hyper-palatable food criteria. This was defined and accepted in 2019 by researcher’s who came up with specific quantities and proportions within processed foods that have the ability to affect our brain chemistry in this way.

WELL DESIGNED FORMULAS TO INCREASE THE AMOUNT WE EAT

Professor Fazzino and his team conducted a study that found that food companies have well designed formulas for foods to increase the amount we eat. The scientists believe they can activate our brain neuro-circuits in a similar way to cocaine. The researchers also discovered that these foods may have the ability to overcome our satiety and fullness signals that tell us when to stop eating.

The same study found that 49% of foods labelled low or reduced sugar, fat or salt also met the criteria. Understandably it feels almost impossible for most to navigate the food isles and avoid these brain-hacking food products.

Most people I work with to overcome compulsive and emotional eating feel guilty and blame themselves, they feel society blames them for having no will power, failing at diets and not being ‘good’ enough. However, the battle is so much more complex than having will power. The addictive nature of these foods is one of the many components making it so hard.

If this is something you struggle with, it’s important to acknowledge firstly that you are not alone but also that just because you find these foods addictive (as they have been designed to be), it doesn’t mean that you are a sugar or junk food addict. It is possible to learn how to eat these foods as part of a balanced diet without feeling out of control around them.

Sometimes addressing this alone is too great a challenge to undertake -especially if you have years of chronic dieting, bingeing or emotional eating behind you. 

I work with people just like you, who need a new approach so they are able to live life to the fullest. Book in a complimentary call HERE to find out how I can help

Please also come and join us in FOOD FREEDOM COLLECTIVE, Facebook community- supporting women to ditch dieting, beat binge eating and make peace with their food and their body. I do live videos in the group each week to discuss a new topic to support you on your journey and I share, food ideas, motivation and support – it’s free to join!

The startling truth about artificial sweeteners

This week I wanted to share news of a recent study carried out on the affects of artificial sweeteners and my thoughts around foods containing these products.

Many women I work with have switched to artificial sweeteners in the pursuit of managing their weight before coming for help. Diet Coke and many supposed ‘health’ products are often on the menu. Unbeknownst to them, these very foods and drinks are likely to have been contributing to their challenges.

It’s a common misconception that swapping to artificial sweeteners is the answer to removing sugar from your diet and though too much sugar is unhelpful, the likes of sucralose (in products such as Splenda and Canderel) and aspartame (a key ingredient found in Diet Coke) have been found to have an impact on blood glucose levels and the balance of bacteria in our gut.

Sucralose - impact on food cravings and appetite 

A recently published study - one of the largest to date, has examined how the brain responds to sucralose, and has come to some startling conclusions. Sucralose was found to increase activity in regions of the brain responsible for food cravings and appetite in both women and those who were considered clinically overweight. They also discovered an overall decrease in the body’s satiety hormones that help us to feel full.   – Not quite so helpful for those wanting to take control of bingeing, emotional eating and snacking, after all!

So, what’s the answer when it comes to sugar?

I help my clients to have a more balanced approach to sugar rather than trying to eliminate it completely from the diet. Outright restriction is likely to lead to cravings and a compulsion to eat sugary foods in larger quantities. Similarly, I support them with moving away from products such as Diet Coke (which are often used in an attempt to suppress appetite or cravings) and help them to bring in a rich diversity of foods that will support their physiology instead.

If this is something you struggle with, then my Un-diet your Mind  21 day course will help you to transition from  food anxiety, restriction and endless dieting to a more a balanced approach to food. I will be with you every step of the way, so you feel supported and motivated to begin the process of long-lasting change. The course is starting on Monday 1st November

Check out all the details + enrol using the button below

Struggling with sugar cravings?

Does this resonate with you?

-You crave certain foods when you’re not hungry

-You worry about cutting down on certain foods.

-You feel sluggish or fatigued (especially from compulsive eating).

-You need more and more of the foods you crave to experience any pleasure or reduce negative emotions.

Reducing your sugar intake can help you to feel more energised, satiated and balanced. But I know from experience that it can be a challenge and particularly for many women that I work with who struggle with emotional eating, bingeing, and yo-yo dieting.

The white stuff is ubiquitous. It goes without saying that you’ll find it in obvious and some less obvious foods, on every shop corner, wherever you go.

Cutting down on sugar can feel hard – especially if you have spent years using sugary treats to give you an energy boost, as a coping mechanism for stress or as a reward for getting through the day.

HERE ARE MY TOP TIPS TO GET YOU STARTED:

1. Observe how you start the day

Start your day with a bowl of cereal and in many cases, you’re starting with a good portion of sugar! Switch to something containing protein accompanied with fruit or even veggies to help to regulate your blood sugar from the get-go

2. Be conscious (but not obsessive) about food labels

It’s helpful to be aware that “sugar free” or “no added sugar” often doesn’t mean it has no sugar- sometimes the sugar is disguised as something else. Here are just a few alternative sugar names:  sucrose, fructose, glucose, dextrose, galactose, lactose, maltose, invert sugar, raw sugar, corn syrup, high-fructose corn syrup, isoglucose, brown rice syrup, barley malt and malodextrin.

It’s important to not get too hung up on these but maybe helpful to decipher why for example a certain food you consume regularly isn’t making you feel that great or leads to cravings later in the day.

3.  Be mindful of juices and smoothies!

Fruit juices contain a fair amount of natural sugar but without the fibre (that the whole fruit contains) to slow its progress into your bloodstream. Fruit laden smoothies do just the same.  If you enjoy smoothies, go for combinations of leafy greens, avocado, mixed seeds and a limited amount of fruit (mixed berries are helpful for blood sugar balancing)

4. Say no to artificial sweeteners

Artificial sweeteners are man-made products that are no more helpful to us than real sugar. They can upset your digestive system and some – notably aspartame and acesulfame-K – have been linked to other health conditions.

What you may not know is that artificial sweeteners – and many other ‘natural sweeteners’ that find their way into ‘health foods’ –behave in the body the same way as actual sugar by raising your blood glucose levels. I would personally go for the real stuff given the choice!

5. Don’t make sugar a forbidden food

This one may confuse you and yes you read that right! When we demonise and deprive ourselves completely of certain foods – the power of said foods is increased. You are less likely to have bingeing episodes, when giving yourself unconditional permission to eat foods containing sugar and far more likely to eat in a balanced way.

Are you ready for a new approach to eating and leave dieting behind for good? 

Un-diet your Mind is my new 21-day coaching course where you will unlearn your old food patterns & make new confident choices. I will be with you every step of the way, so you feel supported and motivated to begin the process of long lasting change. Its starting on Monday 1st November

Join my VIP wait list to be the first to be notified when the course goes live and have the chance to enrol at the discounted price!

The course is just £89 and only £69 to the first 15 people who enrol
The first 15 people who join the course will receive the special discount 

Easy nutrient packed snack recipe to satiate your sweet cravings!

Snacks. This is something that throws many of the women I work with off balance

Their thought sequence goes something like this…..

I need something sweet

What can I have instead?

I shouldn’t be snacking – I won’t have anything

I will just have half of something

I shouldn’t have gone back for more

Now I feel really bad – why did I do that?

And though we work on shifting mindset around lifting restriction on forbidden foods to help reduce their ‘power’, there is usually much more to be addressed

But what if you could make a quick sweet, tasty snack that gratifies that urge whist simultaneously helped to keep your sugar cravings at bay?

Well, I have the very thing for you. These chocolate chia bites are packed with protein, natural fats and fibre and will help to regulate your blood sugar and keep you satiated. Here’s the recipe:

Chocolate Chia Bites 

Ingredients

·         1  cup ground almond

·         3 tablespoons pure maple syrup ( this can be adjusted for sweetness)

·         1 cup desiccated coconut

·         ½ cup melted coconut oil

·          ¼ cup chia seeds

·         2 teaspoons vanilla essence

·         2 tablespoons cacau powder

Method

1.      In a food processor, combine coconut oil, ground almonds, coconut,  maple syrup, chia seeds cacao and vanilla essence

2.      Line a small tray and press down the mixture so it is flat and compact 

3.      Put in the freezer for 10 minutes to allow it to set

4.      Then remove from the tin and slice into squares

5.      This can be stored in a container in the fridge or freezer

If you are feeling particularly decadent, you could drizzle some melted dark chocolate over the top before cutting into pieces

I would love to hear what you think of this recipe- just hit reply and let me know!

If you are someone constantly battles with what you think you ‘should’ be eating, finds yourself on a diet rollercoaster or perhaps struggles with emotional eating or bingeing, there is a way to free your body and mind from the endless misery it brings.

Introducing foods that will support your physiology is just one piece of puzzle alongside building a healthy mindset, eating psychology and appetite and satiety reconnection to name a few.

I have worked with hundreds of clients who have found themselves fighting this daily battle and I’m working on an exciting new short foundation programme to help you transition to a calm, balanced and joyous approach to eating

***KEEP AN EYE OUT FOR MORE NEWS ON THIS COMING VERY SOON

P.S. Would you love to make peace with your body and build a happy relationship with food?

Come and join us in the FOOD FREEDOM COLLECTIVE, Facebook community- a safe place where you can question, share, learn + feel supported without judgement, comparison and shame. In the group my aim is to help you cut through the confusion and anxiety you feel around food and eating along with sharing motivation, supportive practices and steps you can take to get off the diet rollercoaster for good. And what’s more it’s free to join!

If you would love to leave your years of dieting behind you and create positive change in your life then come and join us now!

A time-saving nutrient packed meal for all the family!

It felt positively chilli for August where I was this week, so I needed a warming meal that was quick, easy and adaptable to suit the varied tastes of all the family.

The beauty of this is that you can use either home-made or good quality organic bought chicken stock (such as this ) or miso soup as the base (using miso paste such as this)

Then add the nourishment to your hearts content- spring onion, leafy greens, fresh herbs, mushrooms, tofu, boiled egg and noodles work particularly well. But you can improvise with almost any veg you have left in the fridge.

Check out the video below to show you how…….

To make chicken stock/soup base

This is super-easy and can be made in advance and stored in the freezer in portions

Ingredients

• 1 x chicken (ideally organic) or whole chicken caracass

• 2 medium onions, peeled and roughly chopped

• 2 leeks well washed and trimmed

• 3 carrots, peeled

• 3 sticks of celery

• 4 cloves of garlic, peeled

• 4 bay leaves

• 1 parsnip, peeled

• fresh thyme if you have it

• 1 small bunch of fresh flat-leaf parsley finely chopped

• 1 tablespoon of black pepper corns

Method

1.   Wash your chicken in cold water and place it in your largest pot. Cover with cold water to come about 10cm above the chicken. Bring to the boil, then turn the heat down and simmer for 30 minutes. Skim the froth off the top of the chicken.

2.   Add the veg, garlic and herbs garlic and season with a good pinch of sea salt. Bring it to the boil and then leave it to simmer for 1 hour.

3.   When the soup has cooked for 2 ½ - 3 hours transfer the chicken or carcass to another dish. Leave to cool, uncovered, for a few minutes.

4.   Remove the soup from the heat and strain it through a large sieve. Take out the carrot carefully and chop and return to the soup.

5.   When your chicken has cooled shred the meat off the bone (or any meat from the carcass) and put aside. Add shredded chicken to the soup when you are ready to eat it.

Alternatively, you can transfer all ingredients to a slow cooker or electric pressure cooker – I like to use my Instant Pot for this.

I would love to hear what you think of this idea- just hit reply and let me know!

If you are someone who battles with sugar cravings, find yourself on a diet rollercoaster, perhaps emotionally eat or binge, there is a way to free your body and mind from the endless misery it brings. 

Introducing foods that will support your physiology is just one piece of puzzle alongside building a healthy mindset, eating psychology and appetite and satiety reconnection to name a few.

Until next time

Marcelle x

P.S. Are you longing to find food and body freedom?

Would you love to make peace with your body and build a happy relationship with food?

Come and join us in the FOOD FREEDOM COLLECTIVE, Facebook community- a safe place where you can question, share, learn + feel supported without judgement, comparison and shame. In the group my aim is to help you cut through the confusion and anxiety you feel around food and eating along with sharing motivation and steps you can take to get off the diet rollercoaster for good. And what’s more it’s free to join!

If you would love to leave your years of dieting behind you and create positive change in your life then come and join us now!

5 simple ways to jazz up your veggies

Most people know that eating plenty of veg is helpful. Common challenges surround the practicality of upping the variety of veggies in your daily diet. Some people struggle with the belief that vegetables are boring. And yes, if you are dishing up an over boiled side of something- I would tend to agree with you!  

But veggies provide a variety of vitamins, minerals, antioxidants and a diversity of fibre that your gut will thank you for. Boosting veggies and thus fibre will also help you to regulate your blood sugar and prevent sugar cravings.

There are a variety of ways to spruce up your veg so they can be tasty and satisfying. If you’re in a vegetable rut, then here are amazingly easy and delicious ways to serve veggies you will never have thought of before

1. Sensational sautés!

This is a great way to serve up a colourful rainbow of veg all in one dish– it literally takes minutes. You can add any seasoning. I personally love paprika, chilli seeds and oregano. But fresh basil, thyme, rosemary, sweet smoked paprika, cumin etc all work beautifully too. Have a look at the video below to see how easy it is!

These veggies work as fantastic potato chip/ crisp alternatives:

2. sweet potato wedges with fresh rosemary salt and pepper

• Preheat the oven to 220°C

• Cut sweet potato into chip or wedge shapes and combine in a bowl with a dash of olive oil, rosemary, salt, and pepper.

• Place in a single layer on a baking tray lined in greaseproof paper. Bake for 20 to 25 minutes, turning halfway

3. Courgette and asparagus with ground almonds and parmesan

• Preheat oven to 220°C

• Cut courgette and chip shapes and asparagus into chip lengths- set aside.

• In a bowl combine ground almonds, parmesan, garlic powder, basil, salt, and pepper.

• Whisk eggs in a separate bowl.

• Dip the veg in eggs, coating evenly, and then toss into the ground almond mixture.

• Place on a baking tray lined in greaseproof paper. Bake for 15 to 20 minutes, turning halfway

4. Carrots with parsley and paprika

• Preheat oven to 220°C

• Cut carrots into chip shapes and combine in a bowl with a dash of olive oil, parsley, paprika, salt, and pepper.

• Place in a single layer on a baking tray lined in greaseproof paper. Bake for 20 to 25 minutes, turning halfway

5. Kale Crisps

• Preheat the oven to 150˚C.

• Blend 75g cashew nuts, 1 shallot (chopped) , 2tbsp nutritional yeast flakes, ½ tsp garlic salt, 4 soft large dates (chopped), 2 tbsp lemon juice, 2 tbsp water, 2 tbsp apple cider vinegar together until you create a thick paste. Add a little more water if you need to.

• Put a 250g bag of kale in a bowl, add the sauce and massage together with your hands. Place on a lined baking tray and bake for 15-20 minutes. Turn the kale over and bake for a further 5 minutes. Cool.

• The crisps will keep for 3 days in an airtight container.

 You can find my video and recipe of an alternative even more basic recipe HERE

Top Tip: If you don’t eat the vegetable stalks eg from broccoli or cabbage, cut them off and freeze them to add to soups at a later date!

I would love to hear what you think of these ideas- just hit reply and let me know!

Until next time

Marcelle x

P.S. If you are someone who battles with sugar cravings, find yourself on a diet rollercoaster, perhaps emotionally eat or binge, there is a way to free your body and mind from the endless misery it brings. 

Introducing foods that will support your physiology is just one piece of puzzle alongside building a healthy mindset, eating psychology and appetite and satiety reconnection to name a few.

If you yearn to to make peace with your body and build a happy relationship with food, come and join us in the FOOD FREEDOM COLLECTIVE, FREE Facebook community- 

This is a safe place where you can question, share, learn + feel supported without judgement, comparison and shame. I share tips, simple recipe, meal, and snack ideas along with strategies, motivation and supportive practices within the group and its FREE to join!

It’s time to release yourself from the shackles of diet culture + empower yourself to create positive change- start today!

Are cravings taking over your life? This will help you conquer them

Do you sometimes feel you’re being driven by an invisible force – usually in the direction of the fridge or treat cupboard?

Your craving is that powerful urge you feel for foods that are sweet or savoury but often defined as a 'forbidden' treat.

How would it feel to be able to conquer your cravings and eat these foods in moderation as part of a balanced diet?

Imagine if you could decode your cravings and understand what you really need?

I'm delighted to be able to share my FREE practical resource with you which takes you through some key strategies and tips to help you overcome your cravings and FINALLY understand them.

Click below to claim your FREE guide to get started right away!

How to make a healthy version of this classic takeaway favourite......

Ditch the takeaway and make this super-healthy pizza instead! It makes a fabulous weekend meal for all the family- simple to throw together and tasty too!

This recipe was taken from my next 28 day- Online Nutrition and Lifestyle Programme starting on 16th June. I’m offering a special early bird price of £49 until 12th June. Thereafter price will be £59.

For more information or to book click here: http://marcellerosenutrition.co.uk/shop/summer-shape-up-28-day-nutrition-and-lifestyle-programme

Summer Shape Up 28 Day Online Nutrition and Lifestyle Programme

Would you like to establish healthy habits , restore energy levels, reset your metabolism and reduce cravings ?

There’s no deprivation, restriction or  calorie counting – just tasty, simple, easy-to-prepare, meal options in a 46-page meal plan, that you can follow from the comfort of your own home.

✅ This is a 28-day eating plan based on real, unprocessed whole foods, low starchy carbohydrates, good complex carbohydrates, lean protein and  healthy fats. NO calorie, or points counting allowed!

✅ Easy to prepare meals that are family friendly.

✅ Accessible anytime, anywhere via a private Facebook group this is a virtual plan that you can manage to suit your busy schedule.

✅ Health questionnaire at the beginning and completion of the plan to assess progress.

✅ Exclusive online access through a private Facebook group to nutritional advice and support from Nutritional Therapist and Health Coach, Marcelle Rose

✅ Daily nutrition and lifestyle tips on digestion, cravings, sleep and more!

✅ Facebook live Q&A's to answer questions and deal with any challenges

✅ A programme support pack including a flexible meal planner, shopping list and recipes.

✅ Digital book of recipes/meal plans: can be used on a smartphone, tablet or print out.

✅ Member of a supportive private Facebook group.

✅ Your investment: £59 (early bird Price £49 if booked by 12th June)

What previous participants have said:

“I’ve felt mentally and physically better, had more energy and lost weight. I’m happy now that I know what I need to do to get over cravings - I’d been really struggling in the evenings and have felt so much better on the programme. Your meal plans had just the right amount of variety without overwhelming me with too much choice. I can look at healthier eating as not just normal eating less the tasty things but as replacing food that doesn’t make me feel good with food that does. I finally made some fit fudge as an occasional treat to celebrate! I’m sure the test will come now but remembering the 80/20 rule. Thank you!

“I just wanted to say a big thank you Marcelle Rose. I’d been struggling to lose the last of my baby weight and as a tired and busy Mum I had lost the motivation to make good food choices. You’ve given me inspiration, some new knowledge and great recipes which all the family can enjoy.”

“I love the recipes you provided and I have definitely come out of my comfort zone in terms of cooking”

“Thanks so much Marcelle. Have discovered some new family favourites (we all loved the healthy fish and chips last night) and reset my eating pattern for sure.”

“Since doing the challenge, I have definitely become more mindful of how I eat in general and I loved being part of a 'support' group. I have made some lasting, simple changes.

Marcelle is great. Organised, professional, approachable, she offers loads of guidance, motivation and is always close by for support.”

“Before starting the programme, my eating pattern was generally ok though it was carb heavy which often left me feeling sluggish & bloated. Now I have more energy and I am less sluggish. I am most happy about my weight loss. My advice to others thinking about doing the plan is just do it, it’s money well spent as you will see the results pretty quickly!”

“I've really enjoyed the challenge and learning more about how my body has reacted to the change. I feel so good, more energy and a little boost in confidence, having lost some weight and inches. Have loved the recreating the recipes and I know that I will continue following the plan when I'm at home but allow myself to relax if I'm out.”

“It's definitely worth it!!! I lost over half a stone and inches on my waist!!!”

WHO IS THE PROGRAMME FOR?

Anyone, female or male, who is interested in improving their overall health and energy and getting ready for the summer. This works for those busy juggling ‘life’; recipes are family friendly so there is no need to cook different meals for other family members and the programme fits nicely around work schedules too!

You may be interested in nutrition but not quite ready to commit to a full nutrition programme. You may feel that you are generally healthy or have already completed a nutrition programme and need some additional support to keep you on track.

For more information or to book click here: http://marcellerosenutrition.co.uk/shop/summer-shape-up-28-day-nutrition-and-lifestyle-programme

Essential for sleep, making serotonin and curbing sugar cravings; here's some easy ways to get this nutrient in to your diet

Tryptophan is an amino acid, one of the building blocks of protein

What is it important for?

• Necessary for the production of vitamin B3
• Needed for serotonin production ( low levels are associated with depression and anxiety)
• Required for melatonin production; vital for sleep and our circadian rhythm
• Suppresses sweet cravings and appetite
• Important for the growth and development of nerve cells
• Stimulates the production of blood proteins in the liver

Did you know…...?

Tryptophan is one of the amino acids that cannot be made by the body and must be consumed through diet.

So how can we include it in our daily diet?

Virtually all foods that contain protein will contain tryptophan

• Vegetables and fruit; bananas, broccoli, spinach, watercress, asparagus, mushrooms
• Beans ; soy beans, mung beans
• Seeds and nuts; almonds , sesame seeds, chia seeds
• Meat and fish; turkey, chicken, lamb, salmon , halibut
• Wholegrains; oats

Try an easy tryptophan rich night time snack to help with sleep ...............

• Oat cakes with cottage cheese sprinkled with sesame seeds

• Oat, almond milk and banana smoothie

• Warm edamame beans ( soy beans) with sesame oil and sesame seeds

My weekly ‘Nutrient Spotlight’ written for Fields to Fork Organics

If you're not feeling your best and need some guidence, support and focus on your health and nutrition then give me a call. I would love to help. 07961 166582

If you are interested in receiving recipe inspiration, top tips and the latest nutrition news, sign up to my newsletter at and like my Facebook page at https://www.facebook.com/marcellerosenutrition/

You can also join my free Facebook Group-  Fuss-Free Healthy Eating  https://www.facebook.com/groups/FussFreeHealthyEating/