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Diet culture tells us to eat less and lose weight

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Oftentimes you will see diet plans for less than 1,000 calories per day, but eating less is not always the answer.

It may actually be one of the reasons you are struggling to lose weight. Shocking, but true!
Odds are you have heard the saying, “Calories in, Calories out!” Well, this is an oversimplified explanation of how our metabolism actually works.

So, how do you know if you are eating enough? And why is eating too little keeping you from losing weight?

Sign number 1: You are constantly hungry
Our body is regulated by hormones and when we under-eat, our hormones and metabolism will shift in order to preserve our body! We will start to increase the hormone release that makes us feel hungry until we finally succumb to those cravings!

Sign number 2: You are moody
In January 2018 the word hangry was officially added to the Oxford English Dictionary. It is defined as “bad-tempered or irritable as a result of hunger”. So, you started to eat significantly less, your body is protesting by increasing the production of ghrelin (hunger hormone) and now you may or may not be starting unnecessary fights with friends and family or may feel a bit more irritable in general.

Sign number 3: Sleep and/or stress issues
Lack of sleep can lead to insulin resistance and/or weight gain and under-eating has been found to disrupt the quality of sleep. In addition, not eating enough or not sleeping enough can increase our stress levels. Increased stress will lead to excess cortisol in the body which can cause water retention masking any fat loss that is occurring and even increasing your hunger levels even further!

So how is under-eating holding you back from losing weight?

Well, initially the body will use fat stores for energy and that is how people begin to lose weight. But over time, the body will adjust to this chronic calorie deficit, or under-eating, and metabolism will slow - so the body isn’t burning energy as efficiently. Then weight loss eventually stops because the metabolism has slowed down.

Don’t get sucked into fad diets and stuck in the seemingly endless cycle of under-eating! Learn how to fuel your body for both performance and life and still reach your goals.

Setting yourself up for success by planning ahead is the best way to ensure you will stay on track with a busy schedule. Use these three strategies next time you are in a pinch and have to grab some fast food.

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Jobs to keep gardeners busy

The weather is glorious at the moment, so I thought I would put together some jobs to keep every gardener busy! Winter bedding is now available – so plant up containers and pots to keep everything cheerful this winter! Conifers such as Goldcrest and Elwoodiis are an excellent choice for a centrepiece, as are Cordylines, […]

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The weather is glorious at the moment, so I thought I would put together some jobs to keep every gardener busy!

Winter bedding is now available – so plant up containers and pots to keep everything cheerful this winter! Conifers such as Goldcrest and Elwoodiis are an excellent choice for a centrepiece, as are Cordylines, Phormiums and topiary plants such as Buxus and Bay laurels. Heathers give colour all winter, as do ornamental cabbages. Winter pansies, violas and Batchelor’s buttons are all in stock now, and will provide colour for months, Cyclamen are beautiful – but beware! They do not like getting too wet, so ideally use them in pots and window boxes which do not get too much rain.

Bulbs provide a welcome splash of colour in the early spring, at a time when things are looking grey and grim. Choose from an extensive range – tulips, daffs, crocus, snowdrops – to name but a few. Planting mixtures of different varieties can lead to stunning displays in a pot, for example, plant in layers: tulips at the bottom, then daffs, hyacinth, crocus and anenomes for a long lasting pot of colour. In the garden plant bulbs in informal clusters of uneven numbers to give a natural looking display. Alliums are particularly trendy at the moment, these ornamental onions are available in pinks, white and yellow.

PRUNING

Pruning is one of those jobs which can give immense satisfaction. All old flower heads, the straggly growth of herbaceous plants and branches of unkempt shrubs can go into the compost heap. Pruning equipment can be confusing for the new gardener, so here are a few guidelines: there are two types of secateurs, bypass and anvil. The anvil secateurs is used for dead wood, but the bypass secateurs can be used for live as well as dead wood. The hedge shears are used to prune large shrubs or hedges, but is best for soft or thin growth. Loppers are used to prune trees and thicker branches and have long handles. These also come as anvil or bypass. Some of these are geared, these take the strain and strength needed out of the job, an excellent invention!

As the days get shorter and wetter, moss will start to grow again. Treat paths before they get slippy, with a product such as MossOff. Try to keep fallen leaves off lawns as they contribute to poor growth of grass and strong moss growth. A leafblower makes the job easy – especially a cordless one!

Lawns benefit from a final treatment in the autumn with a product such as an Autumn Lawn Feed and Weed or Viano Recovery from the producers of MO Bacter. These products both treat the roots of the grass, making the plant itself stronger for the winter. They do not cause excessive growth.

Finally, if there are empty beds in your vegetable garden, consider sowing a green manure such as winter rye or red clover. These will prevent weeds from taking over as well as enriching the soil with nitrogen. In the spring they can be cut down and dug into the soil, providing essential organic matter.

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Add heather for plenty of garden colour

By Debby Looney, gardening expert Nothing provides more reliable colour and interest throughout the winter months than heathers. A forgotten about group of plants, they have gotten a bad rep for overgrowing their welcome. It is true that if not looked after they become lanky, woody, brown, straggly and unsightly. The only reason heathers become ugly […]

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By Debby Looney, gardening expert

Nothing provides more reliable colour and interest throughout the winter months than heathers. A forgotten about group of plants, they have gotten a bad rep for overgrowing their welcome.

It is true that if not looked after they become lanky, woody, brown, straggly and unsightly. The only reason heathers become ugly is because they need a severe trim after flowering every year. Miss a year and things start going wrong. After flowering, cut back all heathers to the point at which they started flowering. This does not really have to be done carefully, you can take a shears or even a hedge trimmer to them. This is the only attention they will need all year!

Heathers fall into two groups, Calluna, and Erica. Callunas are lime tolerant and recognisable as such by their leaves and structure. The leaves are smooth and soft, and their growth is upright. Ericas do not tolerate lime, and their leaves are more like needles. They do not grow as tall as Calluna types, and their growth is horizontal more so than vertical. I think heathers look best in a designated bed as they compliment each other. Having said that, they also work really well as a border edging, especially Erica varieties as they tend to stay lower and have a nice round growth habit. I have Erica ‘Kramer’s Red’ along the driveway, in winter it blazes purple and in summer it is a nice dark green. Perfect! They are also ideal planted under roses as they provide a nice bit of interest in the winter. I have recently started adding the to mixed perennial beds too where I think they look great when all else has withered. Heathers are ideal for banks too, and will tolerate wind and fairly dry soil. Yes, I am a fan of heathers!
Some varieties to try are: Calluna ‘Silver Knight’, beautiful mauve flowers on silver foliage. C. ‘Dark Beauty’ – the deepest of burgundy flowers on rich green foliage, the most striking of all the dark flowered ones. C. ‘Wickwar Flame’, lavender flowers on golden foliage, good contrast. C. ‘Theresa’, pink buds on golden foliage – looks like it glows! C. ‘Helena’ white buds on bright green foliage, a welcome break from the pink colours. C. ‘Bonita’ has crimson buds on amber foliage, very pretty. Erica varieties: E. ‘St. Keverne’ has bright pink flowers early in the autumn, compact growth habit. E. ‘Darley Dale’ pink, but foliage has white tips in the spring. E. ‘Eva Gold’ pink flowers, golden foliage. E. ‘Furzey’ dark pink flowers, pink tips in spring. E. ‘White perfection’, pure white flowers, E. ‘Moonshine’, lime green foliage with pale pink flowers, E. ‘Saskia’, masses of rose pink flowers clustered at the end of the shoots, very showy!

There is a relatively new trend in Calluna types emerging, one of which sells under ‘the Girls’ range or ‘bud heathers’. These are usually two or three different colours in one pot. They are different plants put in together and I have noticed in the garden one colour usually takes over from the others. The problem with these is that if you are planting for pollinators they are useless as the buds do not open! They are also, in my experience, not very reliable repeat flowers. All heathers, except these bud heathers are excellent for pollinators. They provide much needed pollen in winter and spring, and it is a great idea to plant them near your apple trees and other fruit plants in order to get pollinators into the habit of visiting a certain area of your garden. All in all, there should be a spot for heather in anyone’s garden!

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