Monday, 19 November 2018

Follow the ‘happy diet’ to feel good and lose weight

Are you looking for happiness? Or are you hooked on ‘high’? Here’s how to get a DOSE of feel good factor that’ll keep you happy and healthy all day long.

In my last blog I showed you how to boost your Dopamine levels, and today it’s all about Oxtyocin, Serotonin and Endorphins.  

Oxytocin, known as the ‘cuddle hormone’ is all about bonding and trust. 

It’s why getting those ‘likes’ on Facebook makes us feel better. Even more powerful though is a good quality hug - not a quick backslap hug, but one where you really hold, really connect, and really feel your mood shift. Getting or giving a massage also boosts oxytocin and so does giving someone a gift. 

You may have noticed a sense of disconnect when you’re stressed as the higher our cortisol levels, the lower our oxytocin levels. Low oxytocin is also associated with anxiety and depression, and also with holding grudges. 

So aside from reducing your stress levels, how else can you boost your oxytocin? When you eat, eat with someone as this builds our social bonds, and eat slowly and enjoy every mouthful. Playing relaxing music, doing yoga or meditating has also been shown to release oxytocin.

In terms of food, you can’t get oxytocin directly but you do need magnesium for oxytocin to function properly. So that means a diet packed with green leafy veg, figs, avocado, banana, raspberry, nuts, seeds and legumes will have us feeling loved and happy. And finish it off with a chunk of dark chocolate to savour and let melt in your mouth. (And I always mean a good quality brand, such as Green & Blacks or Divine and their 85% chocolate).

Serotonin, the ‘confidence hormone’, we now know is 80% produced in our gut, so the right food is vital to boost your wellbeing. 

Serotonin aids memory function, promotes good sleep, boosts energy, aids weight loss and lifts your mood. Tryptophan-rich foods provide the amino acid necessary for the body to produce serotonin. It is commonly found in protein foods, so poultry and eggs are a great option. Wild salmon with its omega-3 is great to eat, as well as dark leafy greens, seeds and nuts, and soy products and organic dairy products. Tryptophan also needs carbohydrates to produce serotonin, so eat fruit and veg and whole-grain oats, brown rice and quinoa or legumes like chickpeas alongside them. 

For quick fixes, I use spirulina in smoothies and I carry a snack of seeds and nuts to head off the ‘hangry’ - no Snickers in sight!

The reason we feel good in the sunshine is that it boosts our serotonin levels. Thinking happy thoughts, such as gratitudes, and feeling pride in your achievements can also have this effect. Thus having lots of small goals so you can celebrate lots of successes keeps you feeling happy. 

Even reflecting on past successes and bathing in that glory will boost your serotonin and your confidence as your brain doesn’t know the difference between now and then. NLP uses resource anchors to create this effect and I trigger mine every morning to set me up for the way I want to spend my day - feeling confident and motivated. 

And finally endorphins, the ‘euphoria hormone’ is what we need to power through challenging moments. 

Laughter, in particular crying with laughter, boosts your serotonin so a night out at your local comedy club or bingeing on Comedy Central is a perfect antidote to a stressful week. Acupuncture boosts your endorphins as does smelling vanilla and lavender, and regular exercise keeps it in balance. 

And again, my favourite, a fabulous chunk of high quality dark chocolate, not only boosts your oxytocin but it boosts your endorphins too. As do spicy foods and chilli peppers - my perfect Friday night in with homemade curry. Who knew!

So create yourself a ‘happy diet’ to feel good and lose weight. 

Need help to manage your barriers to weight loss? Join my Facebook Group Shift your Mindset Shift your Weight or book a free discovery call with me and let’s explore if we’re a match and how I can help. 

Sunday, 28 October 2018

Eat yourself happy and motivated

Feeling low on energy and motivation? Moody and struggling to sleep? Relying on caffeine, sugar, or other stimulants to get through the day? Then chances are you’re low on dopamine. 

DOPAMINE is the most powerful of the 'HAPPY chemicals' and is the ‘REWARD’ chemical, the chemical we produce when anticipating something amazing and it’s then boosted by the satisfaction of actually having it. It is also the chemical that is our MOTIVATOR to get out there and achieve our goals. Sounds awesome, doesn't it? So how do we get it?

Daydreaming about cake and then eating it is a popular way to get a dopamine fix. Trouble is, that comes with a sugar spike and sugar low and a whole host of other problems, especially if you're on a diet.

Eating the cake may also be followed by other damaging feelings. 

From a nutritional point of view, the ingredients of cakes - saturated fats, sugar or artificial sweeteners - are believed to deplete our dopamine level, which makes this dopamine kick a bit pointless.

Recent research suggests that people classed as obese may be dopamine deficient and have less dopamine receptors. That's when you find eating the piece of cake isn't so rewarding after all and yet you eat more believing it will eventually make you feel better. And you wouldn't be far wrong if you thought that sounds like an addiction, as it's a self-medicating behaviour trying to boost that dopamine to make you feel good. 

If an increase in weight is linked to a deficiency in dopamine then that would also explain how we struggle to motivate ourselves to lose weight the more weight we put on. 

And worse, when you diet, your dopamine levels drop causing your food cravings to increase … making that cake even more appealing but of course less satisfying when you eat it. And so we end up in a diet and guilt cycle.

And if that's not all bad enough, when the dopamine fix doesn't work, it becomes a trigger to give up. Which explains that heart-sinking feeling you have when you have followed your diet exactly, you’re expecting to lose weight but when you get on the scales you see you haven’t lost anything. Zilch. Nada. No reward for all that effort - so what's the point? Might as well give up!

So how can you get your dopamine fix to keep up your motivation and feel-good factor in a healthy and systematic way? 

The first step is to create a clearly visualised and personally meaningful goal and break it down into small achievable chunks and mini goals, giving yourself lots of opportunities to celebrate winning at your goal. 

If your goal is to lose weight, find reasons other than just weight loss to celebrate, for example going for a 10 minute walk, getting enough sleep, eating nourishing foods. 

And choose other goals to go alongside your weight loss goal so you’re not just focussing on food and have other achievements to celebrate.

Choose small steps that you can anticipate and achieve with relative ease. 

And choose celebrations you really enjoy. Maybe even create yourself a victory dance!

Plan to incorporate in your life any activity you enjoy doing that sets you up for anticipation and for a win. 

So what can you eat to create that feel good factor? 

The good news is that all eating increases dopamine, not just fatty and high sugar foods. The wonderful chef Tom Kerridge used his knowledge and love of food to design his Dopamine Diet that focuses on healthy foods that boost dopamine. 

Eat lots of eggs, lean and unprocessed meat such as chicken, turkey and beef, legumes, high protein dairy (if you can tolerate it), omega-3 rich fish such as salmon and mackerel, healthy fats like avocado, olive oil, rapeseed oil, lots of fruit and vegetables, particularly banana, nuts such as almonds and walnuts, and good quality dark chocolate of 85% cacao. 

Add the spice turmeric to your food as the curcumin is known to boost brain function through the release of dopamine and serotonin.

Drink green tea as it contains the amino acid L-theanine which increases dopamine and is also associated with increasing metabolism which may aid your weight loss which can in turn increase your dopamine by helping you achieve your goal. 

And for movement, try yoga as it is believed to boost dopamine. 

Imagine that, a diet that makes you happy!

Need help to manage your barriers to weight loss? Join my Facebook Group Shift your Mindset Shift your Weight at or book a free discovery call with me at and let’s explore if we’re a match and how I can help. 

Monday, 1 October 2018

Is dieting making you insane?

Circles are beautiful but not when you are going around in them. The common saying is “Insanity is doing the same thing, over and over again, but expecting different results.” And that strikes me to be like yo-yo dieting.

Do you know why you yo-yo diet? I have only just worked out that when I was younger I would diet to lose 10 pounds and go straight back to eating and drinking how I did before. There was no acknowledgement on my part that I needed to actually change my lifestyle, that I needed to have a long-term plan. So as I got older, dieting started to be in the "too difficult" box I had less stamina to stick with any diet and so I lost less and gained more.

Research suggests that not only is the experience of yo-yo dieting de-motivating, it actually harms your health, more than just steadily gaining weight over your lifetime.

Your mental health is harmed because you end up obsessing about food - whether it's good or bad, is it on 'the diet', how much you weigh and what you look like, and you may think unkind thoughts about yourself and your body comparing yourself to others or media images. 

Your physical health is harmed because you put your weight back on and possibly more than you lost.  Studies show you gain 30-65% of the weight you lost back within a year and one in three people end up heavier than before they started. Why? because strict dieting slows your metabolism, puts your body into starvation mode and tends to produce cortisol due to the stress of dieting. The weight gain goes on the belly which is associated with health risks. Scarily, some research shows yo-yo dieting puts you at more risk of diabetes, heart disease, high blood pressure, fatty liver disease and I even read that there is a link with endometrial cancer in women. 

Is that enough to make you want to do something differently? 

So what easy changes can you make? 

  • Focus on NUTRITIONAL BALANCE rather than diet rules. I like to use Dr Moseley’s 8 Weeks to a Sugar Free Diet because I really enjoy the foods in there and I don't feel hungry. I don't follow it obsessively but as a guide. 
  • Adapt your ROUTINES to ensure you are getting enough sleep and you reduce the risk of overeating due to stress, exhaustion, boredom, etc. 
  • Change your LANGUAGE around dieting. Our language affects how we think, so for example stop referring to foods as ‘good’ or ‘bad’ as it is simplistic on one level and de-motivating on another. When you think of a food as ‘bad’ it creates guilt around the eating of it, which is not helpful.  
  • Focus on your PROGRESS. Celebrate any change in your body - more energy, smaller waist, clearer skin. Do not focus on how far you have to go, as that may feel too huge and make you want to give up. 
  • LOVE YOU and be kind to yourself. Start changing how you speak to yourself. Enjoy your life and worry less about what your body looks like. Smile at yourself in the mirror and tell yourself how awesome you are. 

What further support can you get to make bigger changes?

If you are ready for change, you can join my Facebook group ShiftmyMindset, ShiftmyWeight and message me with the line MINDSET TIPS to get my FREE E-BOOK "10 mindset tips to stop yo-yo dieting now". 

If you are ready to change, start implementing the tips in my e-book and BOOK A CALL with me to discuss how I can help you make those changes more quickly, how I can help you to remove your emotional blocks, update your values and build new habits.

Imagine never having to start a diet again!

Friday, 21 September 2018

Is stress the cause of your unwanted waistline?

Are you convinced you don’t eat ‘that much’ yet you keep putting on the weight? Do you exercise yet you’re still putting on weight? Are you dieting and not losing weight? Well maybe the problem is stress.

That ‘spare tire’ or 'muffin top’ or those ‘love handles' could well be down to your lifestyle not just your food intake. 

As a teacher, the best thing about September and the new school year was that my waistline would have decreased over the summer. I always put it down to being more active and better eating habits, but actually it was equally likely that it was the only time of the year I was stress-free, and stress-free long enough for it to have an impact on my body. 

Stress generates cortisol

When we are stressed, our body releases the hormone cortisol as part of our fight or flight response. Stress is helpful at times to give us motivation, but too much of it for too long can cause health problems, for example it’s associated with chronic fatigue syndrome. 

Cortisol changes to the way that our body metabolises glucose and how much energy our muscles burn. Constant release of cortisol may increase our risk of developing insulin resistance, raises our blood sugar, alters our appetite, reduces our ability to burn fat and increases the rate at which we store fat. 

Lack of sleep, strict diets and exhausting exercise regimes create stress

While we might cheer at some stress when it causes a loss in appetite, long-term or chronic stress can increase your hunger as it results in higher insulin levels which means your blood sugar levels drop causing you to crave sugary, fatty foods. So instead of the healthy foods you would usually eat, you crave comfort foods These are the same consequences as sleep deprivation. 

If you have been keeping to a strict diet you may be stressed - worrying about the number of calories and what you can eat is stressful and if you have been dieting for more than 3 weeks you are at risk of creating metabolic damage which increases cortisol which may further reduce your metabolism. 

If you are doing a strenuous work out every day for an extended time, you may be causing the over release of cortisol and your belly will be stubbornly refusing to disappear. 

The more stress you are under, and the longer you are under that stress, the more severe your symptoms are likely to be:

  • Permanent low energy
  • Weight gain especially on the waistline
  • Needing caffeine and carbs to keep you going
  • Energy crash in mid afternoon
  • Second wind in the evening
  • Difficulty getting up in the morning 
  • Cravings for sugary foods
  • Difficulty sleeping 
  • Decreased tolerance to stressful situations
  • Mood changes and feeling depressed or anxious
  • Racing mind 
  • Feeling burned out

So instead of crashing on the sofa, grabbing a glass of wine and comfort foods in the evening and putting yourself at risk of diabetes, what can you do to alleviate the stress and get rid of that belly?

  1. Address the source of the stress. This may be easier said than done in many cases but the problem cannot be resolved without this.  Stress can be divided into different categories and you could even be suffering stress as a result of several sources, so tackle a bit at a time.
    • Physical - over-exercising, not sleeping, long hours
    • Social - Peer pressure, relationship breakdown, bullying, social media/phones
    • Emotional - emotionally draining work, PTSD, worry about deadlines or performance, financial difficulties, grief
    • Environmental - lack of fresh air, noise, ElectroMagneticFields
    • Health-related - chronic conditions, hormones, poor nutrition, depression
  1. Do not restrict your calorie intake for longer than 21 days. Stop and eat sensible to stabilise your weight loss and work out how to eat at that new weight. Choose foods that provide your body with fuel which will actually help you lose weight by giving you energy instead. 
  1. Make sure you exercise to relieve the stress but ensure your exercise routine leaves you energised and that you allow recovery time in between sessions. Low intensity exercise such a yoga and pilates is a good option.
  1. Go for a walk to change your environment and increase your energy levels. Even 10 minutes away from your source of stress can improve your resilience to difficult situations. 
  1. When you notice you are stressed, stop what you are doing, acknowledge the feeling, and breathe. Breathe out for longer than you breathe in and push your breathing down to your belly. 
  1. Reframe the situation - look for the opportunity, look for what you can change, put yourself outside of your situation and advise yourself, re-prioritise.
  1. Practise a visualisation exercise, such as putting yourself in a bubble of your favourite colour or a calming colour, or imagining the person causing you stress as a cartoon character, imagine the situation solved. 
  1. Add a meditation and affirmation to your daily routine. I have a mantra ‘there is always time’ as my stress was the idea that I’m time poor.
  1. Do something creative or listen to your favourite music
  1. Create a wind-down routine for the evening to ensure a good night’s sleep, for example a to-do list to get it down on paper, no phone for an hour before bed, a warm bath. 
  1. Surround yourself with positive people and laughter. Try a laughter yoga class. 
  1. Drink water.
  1. Eat nutrient dense foods: leafy vegetables, fatty fish, oatmeal, probiotic yoghurt, white meat, blueberries, 85% chocolate, avocado, seeds and nuts.
  2. Reduce your caffeine intake. Instead, green tea and matcha have l-theamine to offset the caffeine they contain so that you don’t get the ‘jitters’.
  1. See your GP if symptoms persist and you need to have your cortisol levels tested as well as support to reduce it in the longer-term. 
  1. Take an adaptogenic herb supplement like Ashwagandha, Holy Basil, or Rhodiola.
  1. Use essential oils. These are some suggestions:.
BasilTo combat fatigue, low energy
BergamotPromotes relaxation and calm in your endocrine system. Slowly breathe the vapours to relax and calm the mind and body when a food craving comes, especially if you are under emotional stress.
Clary SageAfter a long day, treat yourself to a soothing bath with Clary Sage and Lavender. When you know it’s going to be a stressful day, put a drop on the bottoms of your feet or to your pulse points to promote feelings of balance and relaxation.
GrapefruitEncourages a positive relationship with one’s body to counteract obsession with food or dieting. 
LavenderDiffuse to reduce stress improve sleep and combat teeth grinding. Add a few drops to a bath with epsom salts
TangerineInvites creativity to combat feeling overworked, overburdened and overly responsible. 
VetiverProvides a centring effect if you are feeling split between priorities
Ylang YlangGets rid of bottled up emotions
Comforting blend (Console)Soothes emotional pain after periods of extreme stress or trauma.
Joyful blend (Elevation)Reduces emotional stress, teaches worry and fear aren’t productive
Massage blend (Aromatouch)Assists in calming, relaxing and releasing physical tension. 
Reassuring blend (Peace)Created to assist inner peace through connection.
Renewing blend (Forgive)To reduce overwhelm that is creating cynicism and negativity
Restful blend (Serenity)Reduces emotional overload, anxiousness and disconnection to create a feeling of calm and relaxation
Tension blend (PastTense)Relieves headaches caused by stress

Monday, 10 September 2018

Are long hours and lack of sleep driving you to overeat?

Yesterday I spent almost the whole day thinking about food, searching the cupboards for foods to feed my craving for something sweet, making myself snacks, making coffee. No matter what I ate still felt tired. Nothing really gave me the energy boost I needed. 

It was a long day and eventually it dawned on me that I often used to feel like that all the time but I had forgotten what it felt like. When I was teaching, I often used to think I need a cup of coffee to get my brain in gear, I’ll just have a biscuit to give me an energy boost, I’ll feel better once I have that flapjack. I never considered it to be out of the ordinary as it was probably my average day.

So how come I felt like this today? The night before I had fallen back into an old behaviour and worked late into the night to complete an important project. For years I would often work until the early hours of the morning to get a task finished so it was an old habit that I found easy to slip back into. I thought it would be okay as I didn’t have to be anywhere for important meetings.

The hunger moderating hormones

But I was wrong. I experienced full blast the effects of sleep deprivation, that feeling where you are so tired you crave fats, carbs and sugar to invigorate you so you can get going and get rid of the brain fog. These feelings are caused by ghrelin and leptin - the hunger moderating hormones. 

Ghrelin signals hunger and leptin suppresses hunger and signals that we are full. When we don’t get enough sleep, our body doesn’t produce these hormones in the right proportion and this leaves us feeling hungry and unable to control our cravings.  It is estimated some people eat an extra 300-600 calories a day when they don’t get enough sleep.  

In addition, when we don’t sleep our cortisol levels increase which disrupts our blood glucose levels causing cells to become insulin resistant, which is a precursor for type 2 diabetes as well as weight gain. 

Just 30 fewer minutes sleep a night can increase our risk of getting diabetes or becoming obese. 

So yesterday I ate more than usual. drank two cups of coffee despite not drinking coffee other than weekends any more. And I still felt like rubbish and tired by bedtime. 

So what have I learned? Not to slip back into old habits of being task centred. To know when to say time for bed and to honour to those great routines I have created to manage my wellbeing, my productivity and my weight. 

Is lack of sleep causing your weight gain? Take the leap and create a new routine that allows your body to work with you to manage your weight. Need help to manage your barriers to weight loss? Join my Facebook Group Shift your Mindset Shift your Weight at or book a free discovery call with me at and let’s explore if we’re a match and how I can help. 

Tuesday, 4 September 2018

Is your weight impacting your income?

Did you know that people judge others’ competence based on their weight? And that affects whether they hire and how much they pay. Shocking, isn’t it? And this bias is mostly felt by white women who are already battling the glass ceiling.  

First impressions really do count

This weight-bias, which is often unconscious, is apparently worst at the point of hiring, possibly because people make snap judgements based on appearance where they have no familiarity of the person's skills: judgements such as ‘if you can’t look after yourself, then how can you look after my business’. 

If you are in sales, PR or spend time networking, then you could also be a victim of ‘quick judgements’. We are wired to make a judgement about someone new within seconds and then we look for evidence to confirm that judgement. So if your shirt button has come undone, the person you are meeting will either decide you’ve put on so much weight your clothes don’t fit or that you’ve had a hectic morning and you’ve not noticed you missed a button in your hurry - the difference in judgement being their perception of your weight. 

As a manager, if you have a democratic or laissez-faire style of leadership, through the lens of weight bias your colleagues who perceive you as overweight may describe you as lazy. 

Weight inversely influences salary

According to research in the US, weight can also influence your salary with differences amounting to thousands of dollars. Not only did women’s salaries decrease as they put on weight, but underweight women had higher salaries than women of ‘average’ weight, potentially due to representations of ‘ideal’ and ‘attractive’ body types in the media.  By contrast, men were likely to earn less for being underweight and only likely to earn less again once they became obese.

Confidence issues compound the problem

From personal experience, I found my confidence levels changed as I put on weight. I became more self-conscious about what I was wearing, what people said about me and how they were looking at me. I felt I had to work harder to get recognition for my abilities and was less likely to be considered for promotion. Certainly my career stagnated about the time I had put on lots of weight. 

What can you do?

I certainly don’t support this culture of body shaming and prejudice and believe it should be tackled alongside every other form of discrimination - in law and in the work place. However just like Cheryl Sandberg who urged women to ‘lean in’ while waiting for policy and systems to address gender bias in the workplace, so I urge overweight women to decide whether to challenge, manage or change.

Challenge: When you look around you, how many female members of your senior leadership are overweight? Is that a statistic that needs to be addressed? 

Manage: Create a strong brand image by investing in good quality clothing with a fashionable and flattering cut and design, rather than the ‘baggy look’ so often worn to hide an expanding waistline. Add to that an edgy hair cut and 'acting slim', you can undermine the stereotype that people become dishevelled and don’t care about their looks as they gain weight. 

Change: In the UK 58% of women were designated overweight in 2015. If you don’t want to be that person, be that statistic, earn less that you're worth, you don't need to resort to an extreme diet, you need to review your lifestyle to work out the behaviours that are contributing to your weight gain. In the first place keep a food diary which will allow you to analyse your eating patterns and work out the most important habits to change for greatest impact.  

If you would like support to get you back on track and kick ass in your world again or would like support to hold your hand on a weight-loss journey, message me and we can discuss how I can help you transform your relationship with food.  Or join my Facebook Group Shift your Mindset, Shift your Weight

Monday, 27 August 2018

Creating a diet that's perfect for you

When you hear the word ‘diet’ what do you think of? Deprivation? Starvation? Low-fat labels? Weighing and calorie counting?

Part of the trick for changing your diet mindset will be to change how you think about the word diet. Diet actually encompasses what we have in our life, the nutrition and nourishment we give our whole self, not just following a regime to lose weight. 

We can eat and drink what we want at the end of the day, most of us have that freedom of choice. How lucky are we. We just have to decide if the diet we are feeding ourselves is the one that allows us to be the person we truly are. Is our diet right for us? Does it give us the right energy? Does it feed the right emotions? Does it make us feel well? 

The expression we are what we eat is pretty accurate, so what are you? 

The first place we look for our daily diet is the foods we eat as they are our fuel for the day. When you reflect, are there any foods you would like to change? You may have a few or many. To make long-term change, just start with small changes. A small change can have a big impact.

Look at the positive side of changing first, what foods would you like to add to your life?Consider foods you know that are good for you, that you really enjoy, yet you often forget to eat. Or maybe no-one else in the house eats it so you don’t bother to buy it. I love the simple addition of blueberries to my breakfast knowing they are not only tasty but full of antioxidants and are good for concentration too.  

And is there a food you might like to take away? The real big change I made was to remove refined sugar from my daily diet. It doesn’t mean I never have it, I just choose to eat fresh and homemade foods where possible. A smaller change I made was to get rid of bread from my daily diet. Strangely, I didn’t miss it when I made that decision as I made the choice for me and I feel so much better without it, less heavy, less bloated. Now I just eat it occasionally, making sure when I do that it is amazing quality bread with amazing butter and I savour every mouthful.   

Does your R&R really make you feel good?

What else is in your daily diet that you may need to change to have a healthy-for-you daily diet? Think in terms of how you spend your time - who with and what doing and where. Think of something you could add to your day that would gift you energy and something you could take away that may drain your energy.

I am a bit of a workaholic and after my research on sleep, I added a longer night’s sleep which made me feel so much more energised and ready to face the day. This small, but for me huge, change means that I actually accomplish more in less time on my average day. 

What practise would you like to add to your daily diet? 

And on the other side I took away watching so much TV as I would just collapse on the sofa every night and do nothing that actually made me feel that I had made the most of ‘my’ time. We often make the mistake of associating relaxation with doing nothing, which is a mistake as we are not nourishing ourselves with such habits. In fact, what started out as ‘taking away’ has turned out to be giving to myself. Now I’m out and about, pottering around or doing an activity or reading, unless I choose to watch a film or TV programme that gives me joy. 

What daily habit might you like to take away? 

Do your routines make you feel good?

I love to start my day with a focussing exercise and essential oils to cheer and motivate and finish my day with my gratitude journal. These are all habits I added that make sure I get a huge dollop of positivity and reflection in my daily diet. What small changes could you add? 

Have fun creating a daily diet that creates a positive mindset, gives you energy and makes you feel good. Embrace your whole life, create a diet of energy-giving nutrition and nourishment and live your life today.

Follow the ‘happy diet’ to feel good and lose weight

Are you looking for happiness? Or are you hooked on ‘high’? Here’s how to get a DOSE of feel good factor that’ll keep you happy and healthy...