The government has announced plans to crack down on dodgy cosmetic practitioners in England who it says are exploiting people and causing harm. Under the new proposals, only qualified health professionals will be able to carry out risky non-surgical Brazilian butt lifts (BBLs) and clinics will need to meet strict rules to obtain licences to offer fillers and Botox.

Under-18s will also be protected from potentially dangerous beauty trends on social media with age restrictions on certain procedures.

The industry has welcomed the plans, although the government says it now needs to consult further to figure out exactly how this will work in practice.

There has been concern over the lack of rules in parts of the non-surgical cosmetic industry for some years. Many procedures, such as liquid BBLs, are marketed as non-surgical but are invasive and carry serious risks, experts say.

Non-surgical BBLs are one of the most high-risk procedures which involve filler being injected into the buttocks to make them bigger, more rounded or lifted.

Women have told the BBC of dangerous complications, pain and permanent scarring after treatment by rogue operators.

In September 2024, Alice Webb is believed to have become the first person to die in the UK after receiving this unregulated procedure.

The government says it will bring in regulations for the most dangerous procedures first – such as breast fillers and BBLs – which means only some qualified health professionals will be able to perform them.

Rules on who can offer lower-risk treatments such as lip fillers, Botox and facial dermal fillers will also change. A licensing scheme run by local authorities will require practitioners to meet strict safety, training and insurance standards before they can operate.

However, it could still be several years before any of these measures comes into force. The plans will be subject to public consultation and must go through Parliament before they are introduced.

Health Minister Karin Smyth said the industry had been plagued by “a Wild West” of “cosmetic cowboys causing serious, catastrophic damage”.

She said the government was taking action to protect people, support honest practitioners and root out the unqualified, dangerous ones, while also reducing the costs to the NHS of fixing botched procedures.

“This isn’t about stopping anyone from getting treatments. It’s about preventing rogue operators from exploiting people at the expense of their safety.”

A public consultation in 2023 demonstrated widespread support for tighter regulation across the industry.

Ashton Collins, director of Save Face, a register of approved clinics and practitioners, said she had seen first hand “the devastating impact these procedures can have on the lives of victims and their families”.

“I am delighted that the government has recognised the significant and potentially fatal risks posed by highly dangerous procedures like liquid BBLs, and has made it a priority to implement restrictions to protect public safety.”

There are thought to be around 16,000 businesses involved in non-surgical cosmetic procedures, which have seen a huge boom in popularity in recent years.

The Joint Council for Cosmetic Practitioners (JCCP) said ensuring all cosmetic practitioners were regulated and licensed, appropriately insured and worked from safe premises had become “imperative”.

“These proposals have our full support and we welcome the opportunity to engage in further consultation,” says JCCP executive chair Prof David Sines.

Health officials are currently investigating 38 cases of poisoning following suspected fake Botox injections.

The public is reminded to make sure they only use registered and qualified practitioners and use products licensed for use in England.

The Scottish government recently set out measures to improve the safety and standards of the non-surgical cosmetic procedures industry, external, following a consultation.

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Why? Because the skin in this area is thin and less resilient against irritants. Fluid retention also shows up more prominently here than other areas of the face, particularly if it has built up overnight as you lie flat on your pillow. We look at the common causes of puffy eyes and how to get rid of them…

Common causes of puffy eyes
Many causes of puffy or swollen eyes can be tackled with small changes to your skincare routine or lifestyle. But there is a minority of reasons that are indicative of underlying health issues, too, so it’s important to identify the cause of your puffy eyes so you can rule out anything more serious.

Here are some common causes of puffy eyes that you may not have considered…

Central heating
Turning the central heating up in winter can make eyes dryer and more sensitive than usual, as heat causes dehydration of mucus membranes in the eyes, leading them to thicken and become more inflamed.

Lack of sleep
A bad night’s sleep can lead to puffiness around the eye area in the morning as your body hasn’t efficiently cleared fluid and toxin build-up overnight. This can be even worse if you’re stressed, which causes changes to the salt balance in the body – and if salt balances are off, your eyes can retain water as a result and swell.

Allergies
Seasonal allergies can cause swelling of the eye area. When your body is faced with an allergy, it releases histamine into your system, which can sometimes lead to inflammation of the eye area.

Phases of your menstrual cycle
Just like the rest of your body swells during certain times of the month, your eyes can actually do the same. They should go down after a few days, as with abdominal bloating.

Too much salt
Too much salt in your diet can cause your eyes to puff, as excess sodium levels can lead to fluid retention. If you think too much salt may be the cause of your swollen eyes, simply cut back on foods that contribute to fluid retention. There is hidden salt in condiments and pre-packed, frozen or canned goods (sodium is often added as a preservative), so eat those in moderation.

Too much alcohol
Your eyes are extremely vulnerable to even small changes in your diet, so the dehydration caused by drinking too much alcohol can lead to puffiness around the eye area. Yes, sadly, white-wine eyes are definitely a thing.

Thyroid problems
Although it is probably more likely to be an environmental factor, puffy eyes can also be a symptom of an overactive thyroid, so if you are concerned, always check with your GP. But once you’ve identified the cause, what can you do to reduce a flare-up of puffiness around the eyes? We consulted some expert.

How to get Rid of Puffy Eyes
“Puffy eyes are caused by age-related changes that occur around the eye area,” explains Dr Aoife Turner, aesthetic and plastic surgeon at AT Harley Street. “Loosening and stretching of the skin and underlying tissues leads to a bulging of the fat pads around our eyes, which can be exacerbated by environmental factors. Common triggers include dust mites and food products containing lactose, or alcohol.” To combat the problem and reduce swelling, she says, “identify which substance is irritating the eyes and reduce exposure, while simple tricks like sleeping with an extra pillow and using a cool eyepack will help to reduce puffiness”.

If you prefer a more holistic approach, Chinese medicine practitioner Katie Brindle explains that it may be that some of your organs are out of balance. “In Chinese medicine, puffy eyes are a sign of weak kidney and spleen Qi,” she says. As founder of the Hayo’u Method, Katie recommends a gua sha massage tool. “Hold the cool jade or rose quartz over the eyes,” she explains. “Rose quartz is cooling, and jade emits FIR rays, which are healing at cellular level. Then press-stroke the tool to encourage lymph drainage. Make sure you work on the neck first to open the lymph channels.”

To read more about how to get rid of puffy eyes, visit the source of this posting at Woman & Home.

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Beauty brands therefore need to invest in smart packaging solutions that implement technologies such as blockchain or data tracking that could help to fight the rise in counterfeit products on e-commerce and s-commerce, says GlobalData, a leading data and analytics company.

Yamina Tsalamlal, Associate Analyst at GlobalData, comments: “Counterfeit products hold high risk for personal care brands, and it is imperative from both consumer safety and a branding perspective to fight against these fake products on all fronts. It is in a brand’s best interest to invest in smart packaging solutions, especially at a time when more customers than ever are shopping via e-commerce platforms – where the shopper can’t see the salesperson or test the products in person. Smart packaging can give consumers that peace of mind.”

Consumers – especially those in the younger age brackets – are price, image and trend conscious, and getting the latest products at the best price can be paramount. Furthermore, this age range is comfortable with interacting with the industry online – with beauty influencers often taking to social media to promote products – and online consumption is significant.

The counterfeit industry has been estimated to be in the trillions. Brands in all categories are looking to technology with reasons ranging from showing consumers their supply chain is sustainable and ethical; to tracking luxury items to ensure their authenticity.

“This is where innovation is key. With so many e-commerce touchpoints, it can be difficult for a consumer to resist a great deal on their favourite brand. However, if they have access to blockchain technology – whether that be via an app or directly on product packaging – everybody wins: consumers get access to a safe and tested product they can trust, and brands can ensure their trademark and reputation is protected,” concludes Tsalamlal.

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Earlier this month, at the John Lewis & Partners Virtual Beauty Weekend, my John Lewis members (join now for free to get exclusive access to upcoming events) got access to some of the top beauty experts in the industry who shared their favourite tips on how to use their hero products.

From getting a natural glow to making your lipstick last longer than you can, here are the best things we learned at the event…

1. Mix up the matte
Beauty journalist and broadcaster Sali Hughes took attendees through her must-have Estée Lauder products and encouraged us all to not church and state your skincare and make-up.

Her top tip was to try using Advanced Night Repair with foundation (especially matte make-up) to make your skin look more natural on the nose and help let features like freckles show through.

2. Watch your tone
While chatting about getting that effortless French beauty look, Nikki Makeup shared that you shouldn’t be using just one concealer shade.

Try a concealer that has two tones – like Laura Mercier’s Secret Camouflage. Your face isn’t the same colour everywhere so using both or mixing them helps create a natural look.

3. Get the glow
Founder and chief formulator of Sunday Riley, Sunday Riley herself has a go-to ingredient that she uses to help glow naturally – glycolic acid.

Glycolic acid is an AHA chemical exfoliator which helps dissolve the glue that holds the dead skin cells together. Removing that dead skin really helps your skin glow and getting rid of that ‘glue’ is also important because you need to slough off the dead skin to get your other skincare products to penetrate your skin deeper too.

Sunday Riley’s Good Genes serum is great at doing just that because the molecules in it are tiny which means it can sink deeper into your skin than other forms of AHA.

4. Lip service
Charlotte Tilbury pro artist Sofia Castiglione has a go to way for making your lipstick last longer than you need it to.

Starting from the corner of your top lip, use a Lip Cheat lip liner to line and fill your lips before lipstick. It helps your lipstick stay in place and prevents feathering along the lip line.

5. Play in the shadows
Is there a more iconic eye look than a smokey eye? We say no. But there is a real artistry to it.

NARS’ lead make-up artist Rachel Hardie says it’s all down to the technique rather than the colours (go for a palette like NARS Cool Crush for a more playful smokey eye).

The best way to think about it is like a cloud – apply your shadows so they look round around the eye rather than have harsh lines. And always apply onto a cream base.

Soucre: Stylist

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With fewer jobs, and salons tentatively reopening with strict Covid-19 guidelines, Amy’s dad Andy decided to build her a business – literally.

“Having a salon in the garden was only mentioned two weeks ago – now it’s up!” said Amy. “It’s great because I felt a lot of stress, I didn’t know where my income was going to come from. I had bills to pay and felt a lot of pressure because when Covid happened my income stopped.”

Amy realises how lucky she is, especially because while unemployment figures have remained stable for most age ranges, for 18 to 24-year-olds it has risen since the start of the year.

Latest official figures show jobs vacancies have gone from a record high of 795,000 in the UK in February to a record low of 333,000 in June, with research suggesting young people were “most likely to lose their job” in lockdown.

The pandemic hit at a critical time for Amy’s beauty therapy qualification at Filton College in Bristol and it led to her being furloughed from her part-time job at a beauty salon near her home in Monmouthshire.

“Obviously the idea is to go to college, get my qualification and get a job,” said Amy, who lives with her parents in Caerwent, near Chepstow.

“But it’s quite daunting for some leaving college now after Covid, as there seems to be less jobs out there for those looking to start their career.”

Like many in the same position, she was naturally worried about whether being furloughed might translate into ultimately losing her job. Fortunately for Amy, mum Becky had a “bright idea”.

“My dad converted their study for my first salon,” said Amy.

“But with social distancing guidelines and new health and safety procedures in mind, we felt that was not safe for my clients or my family for that to continue.

“Mum suggested ‘why don’t we build a cabin in the back garden?’. Dad said ‘yeah ok’ and within a few days, the materials started arriving and now here it is.

“Without my parents I wouldn’t be able to do it, it’s great having that backup and support – I can’t thank them enough.”

The garden transformation cost “a couple of thousand of pounds” but property maintenance worker Andy was “glad to make an investment to his daughter’s future”.

“You’d do anything to help your kids, wouldn’t you?” said Andy.

“My work has dropped off during Covid, so I had a bit more time and people starting out in the middle of this have got it tougher than most – so I’m happy to do anything I can to help.”

The Beautify by Amy salon has running water, electricity and heating, and is insulated to make it “cosy” on those cold winter nights. Crucially, it can also be accessed via a footpath outside the house to make it Covid compliant.

“I want it to feel relaxed and welcoming for my clients as well as safe,” said Amy.

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Here are some tips to help you shine:

Holiday hues: red and gold. Show your holiday spirit with incredible red and gold makeup. Determine the right shade of red that accents your features. Is it a cool blue red, or a warm orange red? Use gold eyeshadows to accent your eye area on the lid – and a little mixed in with your blush! You can go for the red lipstick and a heavier eyeliner this time of year. Use a liquid glitter eyeliner from the inner corner of your eyes and line about one-third of the way out on your lower eyelashes.

Keep it soft and sweet. Sometimes, the softer side of makeup is all a girl wants in life. Choose a lipstick, lip gloss, and eyeshadow all within the same pink shade family. Or, choose smokey eyes, a good option for just about everyone. Highlight the eye shadow with different colors in eye pencils.

Ready for mistletoe. Plumping products and injections can be pricey, and you can create that same illusion using a lip pencil, concealer and the right lipstick. Once you’re done applying your lipstick, dab an angled concealer brush into some concealer and apply a thin line just around your lips to clean up any stray marks and make your lips look crisp and, as desired, more voluptuous.

New Year’s Eve is the moment your glitter lipstick has been waiting for. Apply your favorite deep red lipstick, then put on some matching lip gloss so the surface of your lips is a little sticky. Grab a wet lip brush and a pot of red or even gold glitter, and gently press the glitter into your top and bottom lips.

Lasting brows. No matter what kind of celebratory makeup you do, you must remember one important thing: your eyebrows. Using an angled brush and powder, fill in your brows for a more defined look. Seal the deal by adding a bit of brow gel to a brush or even a shot of hairspray to your brush/comb and apply to your eyebrows to set everything in place.

Glowing skin. There’s glamor to be found, too, going low key with simple, yet magical, glowing skin. You’ll need a loose powder highlighter, a fluffy face brush and a spray bottle of water. Put highlighter on the brush, tap to get off the excess, spritz with water, and apply along your cheekbones to bring out your inner luminescence!

And, always remember the “décolleté” when dressing up for the holidays. Over-the-counter body crèmes are sold that contain gold glitter and often a soft fragrance. Add a little to the décolleté area, as well as your upper shoulders to top off your beautiful holiday shine.

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Laser Hair Removal
As an increasingly popular form of hair removal, laser hair removal is quickly changing the lives of women across the globe. Laser hair removal is becoming more and more affordable and allows you to destroy the hair at the follicle to prevent rapid growth and help you reduce how much hair is growing back in the long-term. This is beneficial for those with a busy schedule who want long-lasting results, as it means that the visits do not have to be as frequent.

Sugar Waxing
Sugar waxing is an extremely effective way of removing hair that can be done either at home or within a salon. It uses melted sugar to act as a natural wax strip and pulls the hair out from the follicle. While not as effective as laser hair removal, this ensures that the hair will still take longer to grow back and leave your skin hair-free for longer than shaving. What’s more, the sugar that isn’t used during the treatment can be reheated, meaning that it reduces the amount of waste being made throughout the treatment. This is also a more natural and soothing way of removing the hair as the lemon juice within the melted sugar helps to keep the exposed skin clean and sterile for the best quality experience and reduced chance of inflammation.

Hair Removal Cream
This is one of the most widely accessible forms of hair removal, however, it is also one of the most time-consuming. Hair removal cream is typically spread onto the skin and left for 10 mins, before being removed and taking the hair with it. However, unlike waxing, this only reduces the hair on the surface. This is a major drawback for some, as it means that the hair will grow back much faster so it will have to be applied far more frequently when compared to laser hair removal or waxing.

Plucking
Plucking is ideal for unwanted facial hair or hairs that have been missed, including eyebrows or stray hairs on chins etc. Plucking allows you to grab each individual hair and pull out the follicle in most instances, once again ensuring that it takes longer for the hair to grow back. Of course, this would not be considered efficient on large expanses of unwanted hair simply due to how time-consuming it would be! It’s important to ensure that the tweezers that you are using are sterile to ensure that you get minimal irritation following the plucking process

Derma planning
Not only does this style remove unwanted hair, but it also removes dead skin cells to help rejuvenate the skin and make the face appear as smooth as possible. This helps to also boost the level of collagen within the skin to increase quality and glow, as well as benefiting makeup application thanks to the exfoliating nature.

With this in mind, there are multiple ways that you can remove unwanted hair that all vary depending on your pain tolerance. However, it is important to consider the type of result that you want and how long you want it to last for before you commit to your hair removal option.

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Offer a First Time client promotion:
Offer promotional pricing for first-time clients to get new people in the door. Make sure you are able to offer regular sale promotions to keep your clients coming back as well. By labeling the introductory price as a promotion you can make sure that your clients will be okay with paying a bit more later on.

Offer a Referral Program:
Give an incentive to existing clients every time they refer someone to your eyelash extension business. A referral program might look like 10% off your next set for each referral.

Offer a more comfortable atmosphere:
Offering an exclusive location where your customers can enjoy a relaxed atmosphere can be an important step to keeping eyelash extension clients coming back to your business. Make sure you provide a clean and professional atmosphere.

Offer extensions at competitive prices:
If you can offer your eyelash extensions at a competitive price, it’s likely that people will be more likely to go your salon. As you establish yourself and book of clients you can increase the pricing to new clients.

Offer a Unique Service:
Offering a unique type of eyelash extensions such as mink, synthetic, or silk lashes can also help get people through the door. Make sure that you aren’t scrimping on quality and make sure that you have lashes that look beautiful and natural.

Keep some of these top ideas in mind about how to get more eyelash extension clients for your business.

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Spring signifies the change in climate. The cold days and the long nights of winter begin to subside after a span of three to four months giving way to warmer weather. In this scenario, your body also feels the fluctuating weather and you need to prepare in advance about this flux in temperature.

The most important thing that you need to take care of is your hair. Hair care for winter differs significantly from hair care in spring and summer. Spring is the season of renewal and regrowth and your hair should also reflect a new look and style that will not only provide you with healthy hair but will also make it soft, silky and beautiful.

This article helps you with tips that will help you rejuvenate your hair for spring. Here we discuss guidelines that you can effectively utilize to prepare your hair for warmer weather. Once you have read it, you will be able to spruce up your hair and take better care of it. Your hair will also look and feel more beautiful, making it your pride and the envy of others. In this way, we help you give you a spring makeover with minimal effort.

Read on to find out the different ways in which you can rejuvenate your hair for spring.

Get A New Haircut
A spring makeover is never complete without a new haircut. In fact, it is even necessary that you get a haircut with the arrival of spring. This is because winter leaves your hair dull and lifeless and removes all the vivacity that is naturally present.

Hair is made up of proteins called keratin that is lifeless. Hence, hair doesn’t get any oxygen or nourishment once it leaves the hair follicle. This especially makes the tips vulnerable to damage and this results in split ends.

When you get a haircut, the tips of your strands are cut off leaving your hair free from the adverse effects of winter. In this way, you give your hair a chance to rejuvenate itself. Then you can just shampoo and apply coconut oil for hair helping it grow to great lengths. Just following this simple procedure will help your hair stand out from the rest even when you are in a crowd.

This is how getting a new haircut can help your hair immensely in preparing for the warmer weather of spring.

Use Healthy Oils And Shampoos
When you are using a shampoo or hair oil, you must ensure that you use a natural one that is free from harmful chemicals. You must especially avoid a shampoo with sulfates as they remove all the nutrients from your hair and leave it dull and lifeless.

For the shampoo, you must preferably use the one that removes dandruff and has DHT blockers and vasodilators. DHT is the abbreviation of Dihydrotestosterone and kills the hair follicles. This is the main cause of baldness for men. Vasodilators help in increasing the blood flow to the hair follicles. Using such a shampoo will definitely help your hair grow really fast and will help you prepare for springtime.

For the hair oils, there are a variety of options to choose from. Coconut oil for natural hair is the classic hair oil that has been scientifically proven to help in hair growth and renewal. This is the reason why it is so popular among South Indians who have long and lovely hair. The other advantage is that coconut oil is good for all hair types, though it is most effective for dry hair. Thus, you can try making coconut oil a permanent part of your hair care routine. This will definitely pay good dividends in the long run.

There are also jasmine hair oil and amla hair oil from which you can choose. Jasmine hair oil has a sweet and charming fragrance that is perfect for aromatherapy. This will help you feel happy and energized when the seasons change and make you want to rest for some more time.

Jasmine hair oil also helps to soften your strands and make them grow to longer lengths. It is also good for dry hair as it provides healthy nourishment to damaged tresses helping them grow again in an added measure.

Amla hair oil is also a good option for your hair. This is mainly because of its medicinal properties. Amla or Indian gooseberry has a number of beneficial properties that extend not only to hair but even in curing diseases like asthma. Ayurvedic Amla hair oil helps in arresting hair fall and repairs damaged strands in a jiffy. This also makes it perfect for preventing split ends.

Thus, we see that there are so many things that can help you repair and rejuvenate your hair. You can either use them alone or in combination for best results. For example, you can combine coconut oil and jasmine hair oil in the ratio of 3:1 for getting the benefits of both these oils. Before applying this oil, you can shampoo your hair with anti-dandruff hair oil that will prepare your hair for the enriched nourishment that it truly deserves.

So it is clear that using healthy oils and shampoos will help you immensely in the long run. All you need to do is to pick and choose from the choices given above to get the best hair care for spring.

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Carbohydrates-Fiber=Net Carbohydrates aka Blood Sugar!
To figure out how many grams of sugar a certain food will break down to, simply calculate net carbohydrates by subtracting fiber from total carbohydrates. Net carbs is the part of the carbohydrate that is digested and converted into blood sugar. Our bodies will use this glucose for energy or store as fat if there is excess.

For example, if you take a ½ cup of oats, that’s 27g total carbohydrates – 4 grams of fiber = 23 net carbs. That means 23g of net carbs will be converted to glucose.

How Fiber Aids in Weight Loss:
smoothie with fiber
Nets carbs, aka glucose, in excess causes weight gain. Fat loss can only happen in the absence of glucose because your body will always choose to burn the glucose in your bloodstream first before it burns any stored fat for fuel. In other words, you burn fat in between meals once you’ve burned through all the glucose in your bloodstream. For example, this can happen when you’re sleeping, when you wake up and you’re in a fasted state, during a tough workout, or if you’re keeping net carbs low it can even happen between lunch and dinner.

If weight loss is a goal for you, lowering your net carbs can help. You don’t need to eliminate carbs completely, but you want to keep net carbs low enough to give your body a chance to burn its own fat for fuel at different points throughout a 24 hour period. Of course, it’s not a one size fits all model and the amount of net carbs someone needs varies. But, if you really want to jumpstart weight loss quickly, I recommend tracking your net carbs for a week and get familiar with different foods that may be helping or hurting your net carb and fiber goals. The apps My Fitness Pal or Cronometer makes it easy to track net carbs. Obviously it varies from client to client, but keeping net carbs at or below 50g per day and perhaps even 75g if you’re doing high intensity exercise/lifting or tons of cardio is a range that I’ve seen facilitate speedy weight loss. Check out my fav low net carb/high fiber foods at the bottom!

All the Reasons Our Bodies LOVE Fiber:
Fiber acts as a prebiotic feeding your good gut bacteria and promoting proliferation which is the growth of good bacteria in the gut (happy gut=happy bodies and minds)

Fiber aids in detoxification – fiber is like a ball of double sided sticky tape attracting toxins and bad cholesterol particles in your body and leading them through the digestive track and out of the body through elimination.

Fiber slows the absorption of glucose (aka your blood sugar) keeping your energy levels, hunger, and mood more steady.

Studies link high fiber diets to longevity.

Fiber boosts your metabolism since it takes your body more energy to digest meals that include fiber allowing you to burn more calories just by adding fiber to your plate. The process of burning calories through digestion is called thermogenesis.

Fiber adds bulk to your food without adding calories making you feel fuller longer and keeping cravings for sugar and processed carbs at bay. Meanwhile it also can double your cholecystokinin production and increase Peptide YY, hormones related to appetite control and satiety.

Helps protect the colon lining by the production of short chain fatty acids called butyrate, which reduces the risk of inflammation and inflammatory diseases like IBS, cancer, and heart disease.

How Much Fiber Do I Need?
Women should aim for 25 – 35 grams per day according to the Institute of Medicine.

I know that sounds like a lot considering many of us are lucky to get 15g, but it is possible with the right foods and hydration! With proper hydration, fiber will not bloat you or constipate you. Increase your fiber consumption slowly and drink plenty of water to avoid any constipation or bloating.

My Favourite Sources of High Fiber Lower Carb Foods:
Because I like to maintain my weight and keep my blood sugar, hunger levels, and mood balanced, it won’t surprise you that I like low net carb sources of fiber! Here are a few winners to consider adding to your plate:

Broccoli – 2.5 grams fiber and 3 net carbs in ½ cups of cooked chopped broccoli

Celery – 3.2 grams of fibers and 1.8 net carbs for 5 medium stalks

Cauliflower – 1.4 grams fiber and 1.1 net carbs for ½ cup cooked and chopped

Cabbage – 2 grams of fiber and 3.2 net carbs for 1 cup of chopped raw cabbage

Artichoke – 1.5 grams of fiber and 1.6 net carbs for 1 artichoke heart

Cucumber – 1.6 grams of fiber and 3.4 net carbs for 1 cup of chopped cucumber

Asparagus – 2.1 grams of fiber and 2.2 net carbs for 7 medium cooked spears

Brussel sprouts – 5.8 grams of fiber and 9.9 net carbs for 1 cup of cooked brussel sprouts

Green Beans – 2 grams of fiber and 2.9 net carbs for ½ cup cooked green beans

Eggplant – 1.25 grams of fiber and 3 net carbs for ½ cup cooked

Bell peppers – 2.4 grams fiber and 4.6 net carbs for one medium raw bell pepper

Leafy greens like spinach and kale – 0.7 grams of fibers and 0.4 net carbs for 1 cup of raw spinach, 0.6 grams of fibers and 0.8 net carbs for 1 cup of raw kale

Zucchini – 1 gram of fiber for 1.6 net carbs for one small zucchini

Cinnamon – 1.4 grams of fiber and .7 net carbs for 1 tsp

Avocado – 7.8 grams of fibers and 2.1 net carbs for ½ cup of mashed avo

Cacao nibs – 4.5 grams of fibers and 0.5 net carbs for 1 tablespoon of cacao nibs

Coconut – 0.8 grams of fibers and 0.4 net carbs for 1 tablespoon of coconut flakes

Tahini or sesame seeds – 1.4 grams of fiber for 1.8 net carbs for 1 tablespoon of tahini

Chia seeds – 3.4 grams of fibers and 0.8 net carbs for 1 tablespoon of chia seeds

Ground flax seeds – 1.5 grams of fibers and 0.5 net carbs for 1 tablespoon of ground flax

Acacia fiber – 6 grams of fiber and 0 net carbs for one tablespoon of acacia fiber

Almonds – 1.5 grams of fibers and 1.1 net carbs for 10 almonds

Lentils – 2.9 grams of fibers and 7.1 net carbs for ¼ cup of cooked lentils

Chickpeas – 3.1 grams of fibers and 8.1 net carbs for ¼ cup of cooked chickpeas

Black beans – 4.5 grams of fiber and 6.7 net carbs for ¼ cup of cooked black beans

Up your fiber intake and see how it positively effects your appetite, health and even skin!

xx, Katie

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