My nutrition blog

Dealing with cravings for sugar and carbs is important for achieving weight loss. In this blog I provide a guide, offering practical strategies to help you manage your cravings.

Cravings often have deeper roots than just a desire for something sweet. Stress, lack of sleep, and emotional factors can all play a role. I would advice to keep a food journal, noting when cravings arrive, and the circumstances related to the cravings (e.g., lack of sleep, stress at work, ect.). This self-awareness is the first step towards building a healthier relationship with food.

A key strategy is to create meals and snacks that contains a mix of quality protein, healthy fats, and fibre. This stabilises blood sugar levels, and thereby reduces the chances of cravings. 

Dehydration can mimic hunger, triggering unnecessary snacking. Drink water or tea throughout the day. 

Choose whole foods, good quality proteins, healthy fats, some fruits, and plenty, especially green, vegetables which  not only offer essential nutrients but also contribute to a sense of fullness, making it easier to resist the cravings for unhealthy food. 

Eating plenty of healthy fats, found in avocados, nuts,  olive oil, coconut, grass fed beef, eggs, organic butter and fatty fish can help you in the battle against cravings. These healthy fats provide a sustained release of energy, helping you resist the urge for a quick sugar fix.

Eating slowly and appreciating flavours and textures of natural foods allows your body to recognize signals of fullness, preventing overeating and reducing the chances of eating unhealthy food.

Regular physical activity not only contributes to overall well-being, building muscle mass and blood circulation, but also distracts you from food cravings. Find joy in activities you love, whether it's a nature walk, dance class, or a session at the gym. Exercise regulates blood sugar and releases endorphins - hormones that make you feel good and happy.

Disclaimer: This blog provides information about the potential benefits of sole water for those interested in maintaining electrolyte balance. It is not intended as advice for everyone to incorporate sole water into their routine, as a small percentage of individuals may have genetic disorders affecting sodium regulation. If you are unsure, please consult your GP.

How often do we hear about the importance of monitoring our salt intake? Sodium, which is a component of table salt, has been linked to various health concerns when consumed excessively, such as high blood pressure and cardiovascular issues. I highlighted ‘excessively’ for a reason, because it's crucial to recognise that sodium is just one part of the larger electrolyte equation and as you will find below, sodium plays a crucial role in our health. What we should rather concentrate on, is achieving the right balance between electrolytes, particularly sodium and potassium, which is  essential for overall well-being.

Understanding Electrolytes: Sodium & Potassium

Electrolytes are minerals in our bodies that carry electrical charges and play pivotal roles in numerous bodily functions. Sodium and potassium stand out as two of the most vital electrolytes. Sodium, typically ingested as salt (sodium chloride), is indispensable for nerve function, muscle contractions, and regulating fluid balance. Potassium is crucial for heart health, muscle function, and maintaining the body's acid-base balance. I want to highlight again that achieving the right balance between those two electrolytes is crucial for good health. It does not necessarily mean not to eat salt. To see it clearer I will put it in numbers for a female. According to the NHS, an adult female needs ~ 3.5g of potassium and 6g of salt (which gives 2.3g of sodium) in her daily diet. If your diet is based on fresh food which I call ‘real food’ for simplicity, you will find it difficult to consume the  appropriate amount of sodium. For example, in my food (I eat nearly entirely ‘real food’) I have ~ 0.5g of sodium daily and to be healthy I need to add to my food and water sodium. I do it by using so-called solé water, as you can see on the attached video. Of course, the situation is different for those who eat processed food on a daily basis. Like with anything else, there is no one size which fits all and this is why personalised nutritional advice is so important.

The Solé Water Solution

Solé water, pronounced "so-lay," is a time-tested remedy that can help maintain the balance of sodium and potassium in the body. It's simple to prepare and can be a valuable addition to your daily routine. Also you can easily calculate how much salt you added to your food or drink as 4g of salé water contains ~1g of salt. 

How to Make Solé Water

Ingredients:

• A glass jar with a plastic or wooden lid (metal lids can corrode)
• High-quality, unrefined sea salt or Himalayan pink salt (I use big crystals as you can see on the picture and video)
• Filtered or spring water

If you use fine salt, fill the glass jar about one-quarter full with salt. Add enough water to cover the salt completely. Seal the jar with the lid and let it sit for 24 hours. During this time, the salt will dissolve in the water, creating a concentrated salt solution. The water will become saturated with beneficial minerals, making it an ideal source of balanced electrolytes. 

Using Solé Water

1. Start Slowly: Begin with just one teaspoon of sole water in a glass of filtered water each morning on an empty stomach. Gradually increase the amount to one to two teaspoons per day.

2. Stay Hydrated: Continue to drink plenty of plain water throughout the day to stay well-hydrated.

3. Listen to Your Body: Pay attention to how you feel. If you experience any unusual symptoms, consult a healthcare professional.

The Benefits of Solé Water

Solé water offers several potential benefits:

• Balanced Electrolytes: It helps maintain the delicate sodium-potassium balance in your body.
• Improved Hydration: The minerals in solé water can enhance your body's ability to absorb water, keeping you properly hydrated.
• Better Digestion: Some people report improved digestion and increased energy levels after incorporating solé water into their daily routine.