Have you ever been moved by a beautiful view and wished you could hold onto it forever? Landscape photography lets you do exactly that. It deepens your connection with nature and allows you to share its beauty with others. If you’re just starting out, this guide will walk you through the essentials, from camera settings to finding compelling compositions, so you can turn your love of photography into captivating visual art.

Landscape photography is more than pointing your camera at a pretty place. It’s about understanding light, using thoughtful composition, and developing an eye for detail. With practice, these skills become second nature, leaving you free to focus on creativity and storytelling.

The goal? To capture the feeling of a place, not just the view. When you begin to see the world like a photographer, you notice the small details: the warmth of early sunlight, the curve of a river, or the quiet power of distant hills. These elements transform a simple scene into a memorable image.
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What Makes Landscape Photography Unique?
Landscape photography showcases the beauty of the natural world—from dramatic mountains to peaceful beaches. Strong landscape images often have a sense of presence, drawing the viewer into the scene. They highlight a clear focal point and guide the eye through the composition.

Winning landscape photos go beyond technical skill. They evoke emotion, share a message, and offer a fresh perspective on a familiar place. Judges look for thoughtful lighting, a strong subject, and creative use of weather, angles, or timing to make the image stand out.
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Learning to “See the Beauty” in Every Scene
Before lifting the camera, pause and take in the moment. A mindful approach helps you notice the subtle details that bring an image to life.

Try these simple steps to connect with the landscape:

• Put the camera down and study the surroundings.
• Listen to the natural sounds around you.
• Observe how light shifts across the landscape.

This connection will naturally flow into your photography. When you feel a sense of place, your images will reflect that emotion, turning them from snapshots into art.
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Essential Camera Settings for Beautiful Landscape Shots
Understanding aperture, ISO, and shutter speed—the exposure triangle—is key to taking control of your images. These settings determine how light enters your camera and shape the final look of your photograph.

Aperture, ISO, and Shutter Speed
• Aperture:
For landscapes, use a narrow aperture such as f/11 or f/16 to achieve a deep depth of field, keeping foreground and background sharp.
• ISO:

Keep your ISO low (100–200) to avoid noise and maintain image clarity.
• Shutter Speed:

Adjust your shutter according to your aperture and ISO to achieve the correct exposure. Because narrow apertures and low ISO often require slow shutter speeds, a tripod is a must for crisp, blur-free images.
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Best Practices for Sharp, Vivid Images
Sharpness is key in landscape photography, and these habits will help you consistently get clear results:

• Use a tripod to eliminate shake.
• Find your lens’s sweet spot, typically 2–3 stops down from its widest aperture (e.g., f/8–f/11 on an f/2.8 lens).
• Focus roughly one-third into the scene for optimal depth.
• Use a remote shutter or camera timer.
• Zoom in using Live View to fine-tune focus.
• Shoot in RAW for maximum editing flexibility.
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Tips to Improve Your Landscape Photography Skills
Once you’re comfortable with your camera, you can focus on creativity. Strong composition and patience are essential. Sometimes you may wait for hours for the right light, or return to the same location multiple times. Persistence often leads to breathtaking results.

Composition Techniques for Standout Images

• Use the rule of thirds to position key elements.
• Add a compelling foreground subject to create depth.
• Guide the viewer with leading lines like paths or rivers.
• Experiment with framing, such as shooting through branches or archways.
• Look for symmetry and natural balance.
• Keep compositions simple and uncluttered.
• Try shooting from different angles—low to the ground or higher up.
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Using Natural Light to Bring a Scene to Life
Light is the heart of landscape photography. The best times to shoot are during the golden hours—just after sunrise and before sunset, when light is soft, warm, and atmospheric. Long shadows add depth and texture.

Avoid the harsh, direct light of midday when possible. If you must shoot then, cloudy skies act as natural diffusers and create even, flattering light.
Venturing out early or staying out late often turns photography into a small adventure, giving you both beautiful images and memorable experiences.
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Finding Inspiration for Creative Landscape Photography
Every photographer needs inspiration. You can find yours in many places:

• studying other photographers’ work,
• exploring new locations,
• or simply observing the world around you.

Don’t overlook local beauty. Sometimes the best images are found close to home.

Exploring Inspiring UK Locations
The UK offers an incredible variety of landscapes—from the rugged mountains of Wales to the dramatic northern coastlines. As a North East landscape photographer, I, Sophie Henderson, find endless inspiration in this region. Consider exploring:

• Northumberland: dramatic castles, wild beaches, expansive countryside.
• County Durham: the iconic Durham Cathedral and the powerful High Force waterfall.
• North Tyneside: historic coastline, striking lighthouses, and charming seascapes.

Each location offers unique opportunities for stunning compositions.

Sources of Fresh Ideas
If you’re feeling stuck:

• Follow photographers you admire on social media.
• Browse photography sites like Unsplash or Pexels for inspiration.
• Explore my own North East landscape photography gallery for local ideas.
• Spend time in nature—without your camera—and observe light, shapes, and textures.

Inspiration often comes when you least expect it.
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Landscape Photography: Capturing a Scene
Landscape photography is more than documentation, it’s an invitation to see the world through your eyes. With the right camera skills, creative techniques, and a curious mindset, your images can become powerful expressions of the places you love.

Pick up your camera, explore new locations, and let your creativity guide you. If you’d like personalised tips or help developing your skills, feel free to reach out.
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Frequently Asked Questions
What makes a landscape photo stand out in competitions?
Strong composition, great light, technical precision, and a clear sense of story. Winning photos reflect the photographer’s unique perspective.
How does human influence affect landscape photography?
Human elements—like buildings, paths, or people, can add scale, narrative, or contrast. Depending on how they’re used, they can enhance or distract from the scene.
Can landscape photography help you find peace?
Absolutely. Slowing down, observing nature, and being present can reduce stress and create a calming, mindful experience behind the camera.

The post Understanding the Art of Landscape Photography appeared first on Promoting Health.

Parents who experience miscarriage – the loss of pregnancy during the first 23 weeks, external – should be legally entitled to paid bereavement leave, according to a report by MPs.

Currently only those who lose a child or a baby after 24 weeks are entitled to two weeks of paid leave. But a group of MPs is calling for the upcoming Employment Rights Bill to extend this to all pregnancy loss.

A Department for Business spokesperson said losing a baby was “incredibly difficult and we know many employers will show compassion and understanding in these circumstances.”

But Anna Malnutt told the BBC that she went back to work three days after miscarrying: “I just didn’t really know how long was OK to take, and I felt like I needed to go back.” Anna experienced three pregnancy losses in 2018.

Despite her boss being very supportive, she decided to go back to work three days after her first miscarriage, and it was recorded as sick leave.

After two further pregnancy losses, Anna said she “became a shadow of herself,” and struggled with stress and anxiety at work – which eventually led to her leaving her job. “I’m sure that if I’d taken the time to recover properly and handled my return to work better, I would have stayed in that job,” she said.

It is estimated that more than one in five pregnancies end before 24 weeks and around 20% of women will experience baby loss in their lifetime, according to data in the report by the cross-party Women and Equalities Committee.

It is proposing bereavement leave should be extended to include those who experienced ectopic pregnancy – when a fertilised egg develops outside of the womb, molar pregnancy – when an egg is not fertilised correctly, IVF embryo transfer loss and terminations for medical reasons.

The committee acknowledged that several employers, including NHS Trusts and the Co-op, already had policies in place for employees who experienced baby loss. However, it said this was not universal.

The committee chairman, Labour MP Sarah Owen, shared her own experience of baby loss.

“I was not prepared for the shock of miscarrying at work during my first pregnancy,” she said. “Like many women, I legally had to take sick leave. But I was grief stricken, not sick, harbouring a deep sense of loss.”

The report describes sick leave as an “inappropriate and inadequate” way of supporting staff through baby loss, and points out that the low rate of statutory sick pay means some people cannot afford to take the time off that they need.

Kath Abrahams, chief executive of Tommy’s, the pregnancy and baby charity, said she hoped the government would move quickly to change the law.

“For too many women, the psychological and physical impact of pregnancy loss is compounded by pressure to return to work immediately and a lack of time to grieve,” she said. “It is unacceptable that sickness absence often remains the only option, potentially leaving women and their partners financially vulnerable,” she added.

The Employment Rights Bill is currently working its way through Parliament. It’s been described by the government as the “biggest upgrade to rights at work for a generation”.

A spokesperson for the Department for Business and Trade said: “Our Employment Rights Bill will establish a new right to bereavement leave, make paternity and parental leave a day one right, and strengthen protections for pregnant women and new mothers returning to work.”

The post Calls to MP’s for Miscarriage Bereavement Leave appeared first on Promoting Health.

No matter what industry you work within at Safechem Direct they have all the specialist cleaning products you may need to make sure that your premises stays gleaming and hygienic at all times, and with a well laid out and easy to navigate website available finding the products you need is quick and simple. As specialists within the cleaning industry they seek out the most effective and modern products available for every task as well as stocking some of the more traditional brands whose products have a proven track record.

With a friendly and professional customer service team on hand to answer any queries you may have if you feel you would benefit from some further advice they are always happy to help and offer any guidance that you may need. Offering a quick and reliable delivery service and an excellent after care policy at Safechem Direct they aim to make getting the cleaning products you require as straight forward and easy as possible, while still offering excellent quality and value to every customer.

Whether you are running a hospitality business, a public building, office space or working within a more specialised industry such as a garage or building site at Safechem Direct they have all the cleaning, hygiene and safety products you could require. With their range offering chemicals specifically created for industrial jobs, general cleaning products for workspace and a washrooms and valeting products as well you are certain to find something perfect for the job no matter what you need to get clean.

Alongside cleaning products and specialist cleaning solutions at Safechem direct they also stock all the cloths, paper towels, workwear and other equipment you may need to carry out any cleaning task effectively and as everything is intended for professional use you will not be let down by the quality no matter how dirty the job may be. With larger packs available no matter the size of your business or organisation you can be sure that you will be able to get stocked up with plenty of the items that you use most often and have no worries about unexpectedly running out.

At Safechem Direct they offer a wide range of effective cleaning products to businesses and other organisations with great customer service alongside competitive prices so if you are looking for specialist cleaning products to keep your premises hygienic and clean why not take a look at what they have on offer? If you want to find specialist products or are simply looking for better value you can be certain that you won’t be disappointed with the service or the products your receive!

For further information on the range of cleaning, hygiene and safety products, call Safechem Direct today on 0191 4108668 or visit the Safechem Direct website.

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Children should cover up in light coloured clothing and rest in the shade, a specialist children’s hospital says, as a heat-health alert is issued.

Temperatures are expected to rise over the weekend and remain high for much of next week as heatwaves are becoming more likely and more extreme because of climate change.

Carers should ensure children drink plenty of water, apply sun cream liberally, and find cool places for them to play, Sheffield Children’s NHS Foundation Trust advised.

“Don’t allow your children to stay in the sun for long periods – and never leave them in a car on a hot day. Resting in the shade and finding cool places is important,” it wrote on Twitter.

“The first sign that a child is overheating is when they become grumpy or complain of a headache. If this happens, get them into a shaded place that is as cool as possible. Remove any clothing you can, give them water to drink and get them to rest.”

The UK Health Security Agency (UKHSA) has also urged people to look out for vulnerable people as the hot weather continues.

A high of 28.5C was recorded in St James’ Park in London on Friday.

A level three heat-health alert has been issued for east and south England with a level two alert in place for the rest of England.

Both alert levels are in place from Monday 11 July until Friday 15 July.

The Met Office declares a heatwave when it records at least three days in a row with maximum temperatures exceeding a set temperature – which varies in different areas of the country.

South West Water has described demand for tap water as being higher than normal – as it asked customers to help save five litres a day.

The company said it had planned for increases in demand during the hotter weather, but an economy drive could save 10 million litres of water from being needlessly used.

A high demand on water puts pressure on the network and can result in some customers experiencing low pressure, the firm added.

Dr Agostinho Sousa from the UKHSA said temperatures are set to remain “consistently high throughout the duration of next week”.

People should keep hydrated and try to find shade when UV rays are strongest between 11:00 and 15:00 BST, the head of extreme events and health protection advised. The agency said the elderly, people with underlying health conditions and those who live alone are particularly at risk.

It suggests people shade or cover windows exposed to direct sunlight, check fans and fridges are working properly, and that medicines are correctly stored.

A heatwave was previously declared in the UK on 17 June – marking the hottest day of the year so far.

Wales is expecting a prolonged period of hot weather over the weekend and into next week, with southern parts of the country set to see temperatures reaching close to 30C.

Northern Ireland had its hottest day of 2022 so far on Thursday, with highs of 23.5C.

Scotland could see highs of 23C in the next few days.

The world has already warmed by about 1.1C since the industrial era began in the latter half of the 18th century, and temperatures will keep rising unless governments around the world make steep cuts to emissions.

In England, there were 2,500 excess deaths in the summer of 2020 as a result of hot weather, while heat-related deaths in the UK could treble in 30 years, the British Red Cross predicts.

The post Parents Warned to Keep Children Out of Sun appeared first on Promoting Health.

Chief executive Peter Pritchard said pets had played “an incredibly important role” through a period of “social loneliness”.

He added that during the early days of lockdown one of the few reasons people could go out “was to walk your dog”.

In the six months to 8 October, Pets at Home saw revenues rise by 5.1%.

Mr Pritchard told the BBC‘s Today programme: “The pet care market has been incredibly strong throughout and I think that tells you an awful lot about people’s relationships with their pets and the roles that pets play in people’s lives.

“It has been a lifesaver for many through this incredibly challenging period for everybody in the country.”

He added that the change in more people working from home had allowed them to get a dog or a cat. “More people have considered having a pet because their lives have changed and they are at home more often,” he said.

Pets at Home said the first half of its financial year, which runs between April and 8 October, reflected the entire period since the week after national lockdown was implemented. Restrictions on households weighed on trade in the first quarter before a 12.7% jump in like-for-like sales in the second three months.

Pets at Home is classed as an essential retailer and has been allowed to stay open during lockdown. Total sales over the six months rose to £574.4m while pre-tax profit grew by more than 14% to £38.9m.

The company did not place any employees on furlough and said that it has actually been recruiting more staff.

However, Pets at Home’s share price dropped by 7.3% to 388p in early trading.

The company warned of uncertainty because of the pandemic and said: “At this stage, absent any escalation of restrictions, or other significant disruption to our operations, we now anticipate full-year underlying pre-tax profit to be in line with the prior year,”

Julie Palmer, partner at professional services firm Begbies Traynor, said: “Looking ahead, with the value of the resilient UK pet market set to hit £7bn next year and the nation’s love affair with pet ownership showing little sign of abating, chief executive, Peter Prichard’s optimism for the future appears well justified.”

However, she added that the retailer would be “mindful of the dampening effect of social distancing measures in store, which may impact margins over the all-important Christmas period and into the first quarter of 2021”.

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Dr Hinohara pointed out that people who live an extremely long life have a commonality: They aren’t overweight. Indeed, obesity is widely considered as one of the most significant risk factors for increased morbidity and mortality.

Hinohara’s diet was Spartan: “For breakfast, I drink coffee, a glass of milk and some orange juice with a tablespoon of olive oil in it. Lunch is milk, or nothing when I am too busy to eat,” he continued. “I never get hungry because I focus on my work. Dinner is veggies, a bit of fish and rice, and, twice a week, 100 grams of lean meat.”

The Spartans were skilled farmers who had mastered agriculture for their time. They all had their own farms that they relied on for produce, grains, livestock and dairy.

A typical Spartan diet consisted mainly of whole grains, like barley and wheat, fresh vegetables, fresh fruit, eggs, as well as small amounts of meat, seafood and dairy.

The Spartans had no concept of sugar and the only “processed” foods they ate were minimally processed foods, such as bread, cheese and olive oil.

In an observational study published by JAMA Internal Medicine, almost 45,000 adults ages 45 and older completed several dietary assessments over a two-year period.

On average, ultra-processed foods made up about 15 percent of their daily diet as measured in grams.

Several factors might explain the connection, according to the researchers. Ultra-processed foods often have fewer nutrients than unprocessed foods, and they contain higher amounts of sugar, salt, saturated fat, and food additives, all of which are associated with an increased risk for chronic diseases.

The Spartan diet focuses on whole, organic foods which includes mainly Greek and Mediterranean food like olives, olive oil, figs, grapes, apples, avocado, green vegetables, eggs, turkey, chicken fish, whole grain bread and wild rice.

On this diet, a person should never eat until they are full, and one should be hungry between every meal. The diet should, however, be high in protein, so eat 1.2 g protein for every pound of your body weight and eat protein every three hours.

Eat carbohydrates in the morning to give you the energy to train hard.

There is no specific caloric intake recommended; you should simply eat the minimum to give you the energy to exercise, and make sure your calories come from nutritious foods.

By eating a Spartan diet and getting in enough physical activity, one could help to boost their longevity, perhaps even to 105.

Source: Express Lifestyle

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Gardening has a long and connected history to science and medicine. For centuries gardens have been a source not only of food on the table but also remedies to treat common ailments. Some of these, such as St John’s wort for depression and willow for headaches, have been embraced by modern science. But what about the benefits of gardens and gardening themselves? Are they proven, and if so, how can we make the most of them?

It is increasingly acknowledged that gardens and green spaces are associated with better physical, social and mental health(1). British physician Sir Muir Gray famously said that everyone needs a ‘Natural Health Service’ as well as a National Health Service.

The question still remains as to how we embed gardens and gardening into daily life for everyone. The NHS has, since January 2019, officially included social prescribing in its Long Term Plan(2). As the population ages and healthcare costs spiral, social prescribing and preventative healthcare will likely take on renewed importance.

There is an opportunity for gardening to play a central role in improving our nation’s mental health and wellbeing; currently the RHS is undertaking research to better understand how to maximise on the health benefits of gardening.

It’s common knowledge that exercise is good for you. The NHS considers it essential to living a healthy and fulfilling life and it’s medically proven that people who do regular physical activity have up to a 35% lower risk of coronary heart disease and stroke. Physical and mental illnesses associated with our increasingly sedentary urban lifestyles have a growing economic and social cost(3).

But lesser known is the role that gardening can play in helping to keep you fit and healthy. Gardeners might be delighted to learn that the number of calories burnt from 30 minutes of gardening(4) is comparable to playing badminton, volleyball or practising yoga.

However, as with any physical activity, like running or weight lifting, there is the potential for injury if done incorrectly. The RHS has embarked on research with Coventry University to better understand how common garden practices like digging can be done with minimal muscle strain. Using technology more commonly found on Hollywood film sets we’ve been examining, for the first time, the loads exerted on the body’s joints, bones and muscles to help people enjoy gardening and digging for longer.

The benefits of being in the garden run much deeper than just exercise. A King’s Fund report on the health benefits of gardening were found to be broad and diverse, with research studies showing significant reductions in depression and anxiety and improved social functioning. Gardening can also help maintain independence and prevent cognitive decline. Tokyo and Exeter Universities also found robust evidence for the positive effects of gardening on health, calling for governments and health organisations to promote gardening.

This research, specific to gardens and gardening, is increasingly supporting what we know about green space(5) in general – which includes private gardens as well as urban parks, national parks and areas of wilderness.

To read more on this subject, visit the RHS website post on Health and Well Being.

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If you don’t have the time to run out to a spa for the day, don’t worry about it! There are plenty of ways to pamper yourself from your very own house.

Before you start, try to make a special space in your home to use for relaxation. It’s important that you have somewhere to go to be alone when you need downtime. Once you’ve established this space, you’re all set.

1. Set up a spa in your house
The first thing you could do is set up your very own spa in a spare room in your house. This works especially well if you have a partner who can give you a massage.
To create the room, you’ll need a massage table and oils, candles, soft lighting, relaxing music, a water feature maybe, and anything else that will help you wind down after a long week of adulting.

2. Skip the electronics
When you walk into your special space, whether it be the spa room or just a corner tucked away from the madness, turn your phone off. We spend a lifetime connected to our cellphones but sometimes we need time away from electronics too.

The last thing you want is to be distracted by a pinging phone when you’ve finally managed to kick your feet up. Besides, too much screen time is terrible for your health.

3. Take a bubble bath
Is there really anything as chill as a bubble bath, dim lighting and soft music? Yeah, we don’t think so either.

Find your favorite scented soap, fill your tub at and sink in. Remember, a bath only works if your fingers look like raisins.

4. Don’t forget about your hair
Sometimes you just aren’t going to have enough time to fully pamper yourself. On days that are hectic but you just need 20 minutes, treat your hair. You can buy or make a hair mask to put on.

When you’re finished, your locks will be beautiful and shining.

5. Exfoliate your skin
Exfoliating your skin can be a great way to feel like $1 million bucks. When you do this you remove the dead skin cells from the top layer of your skin. You can buy the wash at a store or you can buy a tool to help you do it.

6. Do your nails
If you’ve ever had a manicure you know how beautiful your hands look after. You do not need to go to a beauty nails salon to have that done. These days there are so many cool stick-on designs and fake press-on nails that look like you had them done by a professional. Just make sure you follow the instructions.

7. Invite your friends over and eat the cake
Finally, the best thing that you can do for yourself is to invite your best friend over, sit in your special reserved place and eat the cake you’ve been craving all week. It is perfectly fine to indulge every so often for sanity’s sake. And nothing cures helps a person down better than chocolate.

No Excuses, Just Do It
Don’t talk yourself out of it, you need it. Pampering yourself is healthy and it’ll help you feel good both physically and mentally. Whether you take 20 minutes out of your day or an hour, your spare time will be well spent if it is on your own needs. And don’t feel guilty about it, people can get on without you for a few moments. So, sit back in your special space, put your feet up and relax.

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A balanced, healthy diet is critical as you get older. Emphasize fruits and vegetables, as well as fiber and whole grains, while getting rid of fats and cholesterol. Eating this way ensures that your body is getting the nutrients it needs.

As you grow older, sleep is incredibly important. Individuals who get between seven and nine full hours of sleep nightly often feel more relaxed as a result of balanced hormone levels. You may find yourself more irritable without the proper levels of sleep, and you won’t enjoy life to the fullest.

As we age, we sometimes forget to complete our sentences, and we sometimes face even more serious problems. The effects of aging make it harder to care for yourself as well as you once did. You may have to choose to live in a nursing home or to stay on your own. While this is not everyone’s first choice, there are times when this is truly the best option. You can receive quality health care with the help of licensed professionals when you are no longer able to care for yourself.

You need positive benefits friendships to provide to enjoy a long and fruitful life. You are never too old to make friends. Do not hesitate to introduce yourself to new people and work towards building relationships that can sustain you for life.

As you age, you will come to think of your home as your sanctuary. Make it personalized and able to fit your needs, especially if you deal with age-related limitations. Your home should be comfortable and a refuge from the outside world. Your house will be there to welcome you home.

Enjoy your life to the fullest. Stop and reflect each time you reach a milestone in your life. Celebrate it as you did with your child. You will experience the same sense of accomplishment you did with your kids.

Leave the friends that are upset along and find ones that are positive. Laughing and having a good time will help you look younger. Therefore, you should spend time with people who bring you joy and laughter, not with people who make you unhappy.

Maintaining hormonal balance is of increasing importance as people age. If you are gaining weight, cannot sleep or feel depressed, you might be suffering from a hormone imbalance. Talk to a doctor to see the best ways to deal with your hormonal imbalance to help improve your later years.

Aging gracefully does not happen by random chance or because you have good genes. Aging well is not easy to do, either. Staying young and healthy requires some effort from you. The tips you have just read will help you make the best choices to achieve graceful aging.

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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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