Miverbo, 146 Triq il-Kapuccini, Kalkara (2026)

22/02/2026

🧠 What is the latest natgeo article saying about low-carb diets & heart health?

✅ The big message:

Not all low-carb diets are the same and what you replace carbs with really matters.

❤️ What researchers found

A very large long-term study (200,000 people over 30 years) showed:

👉 Some low-carb diets were linked to higher heart disease risk

👉 Others were linked to lower heart disease risk

The difference?

The type of carbs you eat and what you replace them with.

🚫 Low-carb can increase heart risk when…

People cut carbs but replace them with:

• Refined carbs (white bread, sweets, ultra-processed foods)

• Lots of saturated fat

• Low fibre intake

• Very little fruit, veg, or whole grains

In this pattern, heart disease risk increased by about 14%.

🌿 Low-carb can LOWER heart risk when…

People cut refined carbs but still eat:

• Whole grains

• Fibre-rich foods

• Fruit & vegetables

• Higher-quality carbs overall

In this case, heart disease risk actually dropped by about 15%.

🥗 The real takeaway (this is the important part)

It’s not about “low carb vs high carb.”

It’s about quality and what you eat instead of carbs matters just as much.

💬 What I tell my clients

You don’t need to fear carbs, you need to choose better ones.

Focus on:

✔ Vegetables

✔ Whole grains

✔ Legumes

✔ Fruit

✔ Fibre

✔ Healthy fats

✔ Balanced meals

Avoid:

❌ Ultra-processed carbs

❌ Extreme restriction

❌ Replacing carbs with lots of saturated fat

🧩 Simple rule to remember

Low carb doesn’t automatically mean healthy.

Balanced + high-quality food = healthy.

Sustainable nutrition is never extreme.

The goal is metabolic health, heart health, and long-term adherence, not just weight loss.

❤️

21/02/2026

There is no perfect time.

There is only the time you decide you matter too.

When life is full there are no perfect schedules and free time is bare minimum.

There are just the quiet sacrifices that no one sees…

and promises you keep to yourself. 🌙

Remember: You do you! And let no one stop you if you want a change, not your friends not even your own mind. You CAN!

31/01/2026

Woke up this morning to a lovely surprise — I was featured in a French article 😬❤️

Enjoy the read!

🥣 The ideal breakfast for children (and adults 😉):

✔️ Start the day with protein, fibre & healthy fats for sustained energy
✔️ Protein-rich breakfasts help concentration and reduce mid-morning crashes
✔️ Not all cereals are equal — many cause quick sugar spikes and hunger soon after

🥚 Expert-approved ideas:
• Eggs with whole-grain toast & avocado
• Greek yogurt with nuts, seeds & fruit

❌ Limit in the morning:
• Sugary cereals & cereal bars
• Industrial pastries
• Fruit juices & sweetened drinks

👉 A balanced breakfast sets up better energy, focus & long-term health.
And yes… adults should practise this too 😉

https://www.aufeminin.com/actualites/petit-dejeuner-ideal-pour-les-enfants-selon-des-experts-s4069827.html

24/01/2026

🍬 Understanding Sugar in the Body (Without the Confusion)

Sugar isn’t the enemy but context matters.

When you eat sugar, your body:
➡️ Breaks it down into glucose
➡️ Uses it as energy for your brain, muscles, and organs

🧠 Your brain runs on glucose.
You actually need it to think, move, and function.

So where does the problem start?

🔬 It’s about how fast sugar enters the bloodstream.

🍎 Slow entry (better regulated):
• Whole fruit
• Whole grains
• Legumes
• Meals with fibre, protein & fat

→ Steadier energy
→ Better appetite control
→ Lower insulin spikes

🥤 Fast entry (disruptive):
• Sugary drinks
• Fruit juice & smoothies
• Sweets, pastries, ultra-processed foods

→ Rapid glucose rise
→ Higher insulin release
→ Energy crashes & more hunger

🧠 Insulin isn’t “bad”
It’s the hormone that helps move glucose into your cells.
Problems arise when the system is constantly overloaded.

🤷‍♀️The real issue:
Not sugar itself, but refined, fibre-stripped sugar consumed frequently.

🍽️ The takeaway:
Sugar works best when it comes packaged in real food.
Structure, fibre, and balance decide the outcome not fear.

Save this for when sugar feels confusing 💡

17/01/2026

🍟 Ultra-Processed Foods & Why You’re Always Hungry

If you’re constantly craving, snacking, or never quite full, it’s often not “lack of willpower”.

It’s the food.

Ultra-processed foods:
• Are engineered to be hyper-palatable
• Low in fibre & protein (key for fullness)
• Easy to eat fast → weaker satiety signals
• Disrupt hunger hormones (ghrelin & leptin)

Studies show people eat ~500 extra calories/day on ultra-processed diets, even when nutrients are matched.

🥦 Real food regulates appetite.
🍔 Ultra-processed food overrides it.

That’s why you keep feeling hungry.

Here are common examples that still disrupt appetite regulation:

🍞 Flavoured or packaged breakfast cereals
(even “wholegrain”, “high fibre”, or “low sugar” versions)

🍶 Flavoured yoghurts & drinking yoghurts

🍞 Packaged bread & wraps with long ingredient lists

🥗 Ready-made salads with bottled dressings

🍲 Instant soups & cup noodles

🧀 Processed cheese slices & spreads as well as processed meats such as ham

🍗 Breaded or marinated meats (even “oven baked” types)

🥜 Flavoured nuts & snack mixes

🧠 These foods are often:
• Easy to overeat
• Low in natural satiety
• Designed for palatability, not fullness

👉 The label may look “healthy” but the processing still matters.

This is where appetite control often gets lost. 💡

Save this 💡

14/01/2026

Greek yogurt is one of the most nutrient-dense, versatile foods you can include in your diet. Here’s why it’s so beneficial 👇

🥛 High in protein
• Contains almost double the protein of regular yogurt
• Supports muscle repair, satiety, and blood-sugar control
• Helps reduce snacking by keeping you fuller for longer

🦠 Supports gut health
• Fermented food; probiotic
• Supports digestion, immune function, and gut integrity

🦴 Bone & metabolic health
• Excellent source of calcium and phosphorus
• Provides vitamin B12 and riboflavin for energy metabolism

⚖️ Weight management friendly
• High protein + thick texture = greater fullness per calorie
• Associated with better appetite regulation compared to low-protein snacks

🩺 Blood sugar & insulin control
• Low glycaemic impact, especially when plain and unsweetened
• Ideal for people with insulin resistance or PCOS

🧠 Lower lactose content
• Straining removes much of the lactose
• Often better tolerated by those with mild lactose sensitivity

🍽️ Extremely versatile
• Works in sweet or savoury meals
• Great substitute for cream, mayonnaise, or sour cream

✔️ How to choose the best one
• Plain, unsweetened
• Full-fat or 2% (better satiety and nutrient absorption)
• Minimal ingredients: milk + cultures

Recipes:
📷1: Chocolate and yoghurt cashew chia pudding

48 grams Chia Seeds
180 milliliters Unsweetened Almond Milk
5 grams Cocoa Powder
170 grams Plain Greek Yogurt
34 grams Cashews (chopped)

- In a bowl, whisk together the chia seeds, almond milk, and cocoa powder. Refrigerate for at least 20 to 25 minutes or overnight.
- Divide the yogurt and chia seeds mixture between serving bowls or jars. Top with cashews and enjoy!

📷2: Greek yoghurt with orange, blueberries and pumpkin seeds

226 grams Plain Greek Yogurt
1/2 Orange (chopped)
49 grams Blueberries
16 grams Pumpkin Seeds

Add all of the ingredients to a bowl and enjoy!

Enjoy 😍

08/01/2026

The US has unveiled a refreshed food guidance model, and it’s a clear return to basics ✅

The new approach prioritises whole, minimally processed foods, quality protein, fewer added sugars, and less reliance on ultra-processed products, while embracing healthy fats and nutrient-dense meals.

The message is simple: eat real food, and let food be part of the solution.

Below is a clear comparison of the new vs the old pyramid!

🟫 Old Food Pyramid

Key features
• Large base of grains (bread, rice, pasta)
• Minimal distinction between whole vs refined foods
• Low-fat messaging dominated (fat = bad)
• Proteins grouped broadly, little quality guidance
• Ultra-processed foods could still “fit” easily

Main issues
• Encouraged overconsumption of carbs, often refined
• Ignored blood sugar control and satiety
• Downplayed the importance of protein and healthy fats
• Strongly influenced by agricultural and industry lobbying
• One-size-fits-all approach, not health-outcome driven

🟩 New “Real Food” Model

Key features
• Focus on whole, minimally processed foods
• Protein prioritised (animal or plant, quality matters)
• Healthy fats included, not feared
• Vegetables and nutrient density take centre stage
• Clear reduction in added sugars and ultra-processed foods

Why it’s different
• Built around metabolic health and disease prevention
• Easier to understand and apply in real life
• Encourages satiety, muscle maintenance, and stable energy
• Food quality matters more than rigid food groups

🧠 The Bottom Line

Old pyramid:
👉 Designed to support food systems and industry

New model:
👉 Designed to support human health

The message has finally become simple again:
Eat real food. Prioritise protein. Don’t fear healthy fats. Minimise ultra-processed foods.

📸 realfood.gov

05/01/2026

🍚 White vs Brown Rice - keep it balanced ⚖️

Brown rice 🌾
✔️ More fibre & minerals
⚠️ Higher arsenic (stored in the bran) → not ideal every day

White rice 🍽️
✔️ Easier to digest
✔️ Fine in moderation with protein + veg

🔬 What studies show
• Whole grains support metabolic health
• Brown rice contains more arsenic than white rice
• Rotating grains lowers long-term exposure (Harvard / FDA)

✅ How much to eat (UNCooked weight):
• 60–75 g uncooked rice per meal
• Brown rice: do not consume daily
• Rotate with potatoes, pasta, quinoa, barley, couscous

💡 Tip: Rinse rice well + cook in excess water and drain to reduce arsenic.

➡️ Health isn’t brown vs white: it’s portion, balance & variety.

01/01/2026

The New Year resolution few people make but every woman needs ❤️

Not one about shrinking your body.
Not one about fixing everything.
Not one about becoming “better”.

Choose care.
Starting with yourself, while you care for everyone else.

When you prepare your children’s lunch, prepare yours too.
Same kitchen. Same moment. Same care.

If you wouldn’t let your child skip meals or run on empty —
why do it to yourself?

Be gentler with how you speak to yourself.
Your inner tone shapes your energy, patience, and resilience.

Pause before saying “I’ll eat later.”
Before living on coffee and crumbs.
Before putting yourself last - again!

Care over perfection.
You don’t need to do it all.
You just need enough consistency to support your health.

Self-care isn’t a quote.
It’s the meal you eat sitting down.
The lunch you pack for yourself.
The example you set without saying a word.

This isn’t indulgence.
It’s intention.
Because when you are nourished, everyone thrives.

And if you’re not a mum, this still applies.
Busy lives drain us all.
You still deserve to eat, pause, and care for your body, in every season of life.

Start with your next meal 🤍

31/12/2025

What 10+ years of nutrition practice has taught me

Every January, motivation is high and by February, frustration sets in.
If this year you want lasting weight management, better energy, and fewer rebounds, these are the principles that matter — grounded in real-life behaviour, not trends.

1. “Healthy swaps” can make you more hungry

Rice crackers, low-fat foods, and “clean” snacks digest fast and don’t keep you full.

If hunger returns within 1–2 hours, the swap isn’t helping — it’s sabotaging you.

2. Sad salads lead to overeating later

A plate of leaves without protein or fats is not discipline — it’s a hunger trap. Meals should satisfy you, not test your willpower!

3. Rice isn’t better than pasta — pairing matters more...Carbs aren’t the issue; context is. Carbs eaten with protein and fats keep blood sugar and appetite stable.

4. Eating every 3 hours isn’t mandatory

Rigid meal timing disconnects you from hunger cues. Eat when hungry, stop when satisfied — consistency matters more than the clock.

5. Fruit is healthy — but grazing on it all day isn’t

Fruit is nutritious, not “free”. When it replaces protein or becomes constant snacking, hunger increases.

6. Low-fat everything quietly removes satisfaction

When meals aren’t satisfying, the brain keeps searching — usually at night.

Satisfaction is a biological need, not a weakness.

7. Alcohol stalls progress more than people realise

Even moderate drinking impacts sleep, appetite regulation, recovery, and fat loss.

8. Strength training should come before drastic solutions. Building muscle improves metabolism, insulin sensitivity, and long-term weight control. Strength training isn’t optional — it’s foundational.

9. GLP-1 agonists are not a starting point

Medication can be a tool, but not a substitute for habits. Without strength training, protein intake, and routine structure, results rarely last.

10. Weight management isn’t about being “good”

It’s about eating in a way that keeps you full, calm, and consistent. If it feels like punishment, it won’t be maintained.

Instead of chasing extremes this January get into habits that last! That’s how results last beyond January 😬

29/12/2025

✨ Holiday Weight Gain: Shall we clear the confusion? 😬

If the scale went up over the holidays, take a breath, it’s not fat gain overnight!

🍞 More carbs = more glycogen stored → more water retained
🧂 More salt = temporary water weight
🎉 Later meals & less routine = short-term scale fluctuations

This is normal physiology, not failure!

To gain 1 full kilo of body fat, you would need to consume approximately 7,700 kcal more than your body needs (a true calorie surplus).

What that means in real life:
• If your maintenance is ~2,000 kcal/day
• You’d need ~9,700 kcal in ONE day to gain a full kilo of fat
or
• A surplus of ~1,100 kcal every day for a full week

👉 This is why short holiday overeating does NOT equal fat gain.
Most quick SCALE JUMPS are water, glycogen, gut content, and salt, not fat.

Fat gain requires sustained surplus over time, not a few indulgent meals.

Once you’re back to regular meals, movement, hydration and sleep, that extra weight naturally shifts down again. No punishment needed. Just consistency.

And if you’re ready to actually change habits, not just “undo Christmas”
💫 My programme starts on 12th January
Simple, realistic, supportive, and designed for real life.

👉 DM me to sign up. Let’s reset properly 💪

27/12/2025

New Year Health Systems!! ✔️

Focusing on systems, not goals!!

What this really means

Most people approach weight loss like this:

“When I lose weight, I’ll feel successful.”

BUT

Success is not the result, it’s the by-product of the system you follow every day.

A goal is the destination.

A system is the set of daily behaviours that move you there.

Weight loss fails not because the goal is wrong, but because the daily system is unclear, unrealistic, or inconsistent.

Why goals alone don’t work for weight loss

1. Goals are future-focused

• Weight loss goals live in the future.

• Daily habits live in the present.

• You can’t “act” on a number on the scale — you can only act on today’s behaviours.

👉 We often feel discouraged because we are “doing everything right” but the scale doesnn't move at the pace we want it to!

2. Goals don’t tell us what to do

“I want to lose 8 kg” does not answer:

• What should I eat for lunch?

• Should I move today?

• What happens if today goes badly?

A system answers these questions automatically.

3. Goals create an “all-or-nothing” mindset

• Hit the goal → success

• Miss the goal → failure

This fuels:

• Guilt

• Giving up after small slips

• “I’ll restart Monday” thinking

A system reframes success as:

“Did I show up for my habits today - yes or no?”

What a weight-loss system looks like (realistic & sustainable)

Example: same goal, different approach

Goal: Lose 10 kg

System:

• Walk 6–8k steps daily

• Build meals around protein + fibre

• Eat mindfully at 1 meal per day

• Prep lunches 3x per week

• Sleep 7 hours minimum

➡️ The scale becomes feedback, not judgment.

How this helps emotionally (important for adherence)

A system:

• Reduces anxiety around the scale

• Builds consistency even when motivation drops

• Creates daily “wins”

• Supports busy lifestyles, parents, shift workers

This is especially powerful for those who:

• Have dieted repeatedly

• Feel they “fail” often

• Struggle with perfectionism

If you wish to adapt a system rather than just have a goal, join me on the next programme starting in January. Sign up using the following link:
https://shorturl.at/25iVS

Miverbo

22/02/2026

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31/01/2026

24/01/2026

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14/01/2026

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