Vegan Pancake Day!

Tuesday, 28 February 2017


It’s Pancake Day and why should vegans miss out.  Pancake Day is the day before Lent begins. Lent is traditionally a time of abstinence and Pancake Day was a way of using up any eggs and milk. 

Try these easy to make vegan pancakes !


Recipe-'It's Pancake Day!!'-Gluten free, vegan, no added sugar





Recipe-'Healthy start 3-Choc chip and banana vegan pancakes'

Happy Pancake Day!!



Meatless Monday : Vegan Moroccan stuffed tomatoes

Monday, 27 February 2017


Last week I visited a local market where they were selling a box of big tomatoes for only 50p!! I used them in this recipe for vegan Moroccan stuffed tomatoes - a light but satisfying lunch with warming spice to keep out the cold wind and rain of late winter (Ras el hanout is a spice mix containing black pepper, cardamon, cumin, coriander, turmeric, cinnamon and ginger).

Moroccan stuffed tomatoes 

Serves 2 

You will need

6 large tomatoes
75g dried couscous
2 tsp Ras el hanout
2 dried apricots, chopped (optional)
1 small courgette, chopped
1/4 red onion, finely chopped
1 can chickpeas, drained
Olive oil cooking spray

Place the couscous in a bowl and just cover with water from a recently boiled kettle - leave for a few minutes until the water is absorbed. 

Slice the tops of the tomatoes off and remove the seeds.

Mix the Ras el hanout, courgette, red onion, chickpeas and apricot if using into the couscous. Stuff the tomatoes with the mixture.  Spray a baking tray with olive oil cooking spray, place the tomatoes on the tray and spray again with the olive oil cooking spray.  Cook for 20 minutes in an oven that has been preheated at 200 degrees.   

Served with a side salad.

Enjoy!













This week on Flexiladiesyoga

Sunday, 26 February 2017


Without stability in our lives we do not feel balanced. In this #yoga video we focus on the root chakra to gain stability in our yoga practice and our lives.

Skin on homemade chips!!!
Approx 200 calories per portion!
Recipe- Cut potato into wedges. Allow 200 grams of potato per person. Spray with olive oil spray and bake in the oven at 200 degrees for 30 mins. Sprinkle with salt.
Go on treat yourself!
#Nationalchipweek #chips

The brain is greedy for oxygen and glucose- it consumes around 20% of the body's oxygen and glucose.It is therefore important for optimal brain function to have a good circulation to the brain and optimise the entry of oxygen into our bodies. 
This yoga sequence opens up the chest with back bends to ensure a good supply of oxygen to the body and inversions bring oxygen to the brain.

This mudra (hand gesture) will help direct energy towards the brain-

Rhubarb and orange slump


Spring is on the way but while we still have these stormy days of February (we have just been battered by storm Doris) comfort food is still very welcome.

Fruit slumps have their origins in America and is similar to a fruit cobbler but a fruit slump is usually cooked on the hob.  It is called 'slump' because of the topping slumps together as it cooks.

My fruit slump is rhubarb which is just coming into season so you should be able to find some at your local supermarket . I am using some we have frozen which we grew on the allotment last year. Nice served with banana 'nice cream'  or a dollop of coconut cream. The dessert is also dairy free, gluten free and has no added sugar.

Rhubarb and orange fruit slump
Serves 4 

For the base

800g rhubarb cut into chunks 
5g stevia (or to taste)
juice one orange

For the topping 

100g rice flour
2 tsp baking powder 
20g dairy free spread 
5g stevia (or to taste)
zest  one orange
100ml almond or soy milk (approx)
25g flaked almonds

Place the rhubarb in a saucepan with the orange juice.  Simmer for around 5 minutes until the rhubarb is tender.  

Mix the rice flour, baking powder and stevia and rub in the dairy free spread.  Stir in the zest of the orange and add enough milk to make a dough (approx 100ml).  Spoon it on top of the fruit, sprinkle with the almonds and cover the pan with a lid.  Steam the topping for around 40 minutes on a low heat until light and fluffy.  Serve with banana 'nice cream' (see below)  or a dollop of coconut cream if you like.

'Nice cream'

6 ripe bananas, peeled, chopped and frozen
1 cup dairy-free milk of your choice


Whiz the banana pieces with the dairy-free milk in a high speed blender.

Enjoy!


Beating inflammation with Serrapeptase

Thursday, 23 February 2017

If you are a regular reader of this blog, you will know that I believe inflammation is the underlying cause of most of what ails us.  So where does all this inflammation come from? 

Acute inflammation is a protective mechanism and is a very necessary response to pathogens, irritants and injury.  It is when inflammation becomes chronic that problems manifest.  Chronic inflammation can be the result of environmental pollution, food sensitivities, stress or diet (inflammatory foods include sugar, transfats, dairy, refined grains etc).  Over time such chronic inflammation can lead to a variety of diseases in the body including asthma, chronic pain, skin problems such as roseacea, cardiovascular problems, diabetes, wrinkles and even cancer.

When I started seeing a Chinese doctor for acupuncture, as a compliment to my yoga, she recommended serrapeptase which is often described as the 'miracle' enzyme. The more I learned about serraepeptase, the more smitten I was by it - this is an enzyme that can reduce inflammation in the body and clear out any non-living gunk such as plaque building up in arteries.  Originally this enzyme was made from silkworms but don't worry if you are vegan or vegetarian - the enzyme is no longer made in this way.  Check that the one you buy does not have any other ingredients that are not suitable for vegans such as gelatine. It has no known side effects and there are no interactions with other medications.

Serrapeptase has many benefits due to its anti-inflammatory action.  As mentioned it keeps the cardiovascular system in tip top condition because it gets rid of any plaque.  The reason I started taking it was because I had bronchiectasis, a condition in which mucus builds up in the lungs - by clearing out the mucus and dead and inflamed material, which is characteristic of lung disease, it has led to significant improvements in my lung health. 

Inflammation is the underlying cause of many maladies so serrapeptase can help with problems such as rosacea, arthritis, rheumatoid arthritis (serraenzyme relieves pain and swelling), high blood pressure caused by plaque build up, breast cysts, diabetes etc - I could go on.

Please note however it is not recommended for pregnancy, bleeding  disorders (serrapeptase dissolves blood clots) or before surgery, again because it dissolves blood clots.

Note- Please see your medical practitioner if you have any health issue to discuss taking serrapeptase.

Stay well, stay happy



Meatless Monday : Singapore noodles

Monday, 20 February 2017


This week's Meatless Monday is healthy and quick to make but tasty.  Just remember to soak the tofu ahead of time - you could do this in the morning before you go to work.

Make life easier for yourself and use frozen stir fry vegetables which are usually frozen straight after harvest and so have more nutrients than ones that have been hanging around your fridge.  The mix I used had sugar-snap peas, bean sprouts, julienne carrots, red pepper, broccoli and squash.  

Serves 2 

You will need

1 x 400g firm tofu
2 - 3 tbsp tamari 
olive oil spray
2 tbsp sesame oil
1 small onion, peeled and chopped  
2 cloves garlic, peeled and sliced
1 red chilli, de-seeded and chopped
600g stir fried vegetables
1 tbsp lime juice
1/2 tsp stevia
pinch powdered ginger
1 tbsp curry powder
2 portions rice noodles cooked according to directions.  Drain well.

Drain the tofu well and squeeze gently between kitchen paper to remove any remaining water. Dice into small squares and place in a bowl with the tamari. Stir gently then leave to soak in the fridge for at least an hour.  When you are ready to cook place the soaked tofu on a baking tray that has been sprayed with olive oil spray. Bake for 20 minutes at 200 degrees.


Heat the oil and cook the onion for 2-3 minutes. Add the garlic, chilli and stir fry vegetables, lime juice, stevia and curry powder.  Stir fry for 6- 8 minutes on a medium heat stirring all the time.  



Add the cooked noodles.  



 Stir through then add the baked tofu.  



Divide between bowls and serve.



Serve,






This week on Flexiladiesyoga

Sunday, 19 February 2017

It's Valentines Day - it is equally important to receive as well as give love. In this yoga video the intention is to open our hearts to give love and to reach out to receive love.
In this week's meditation we will be working with the breath to give and receive love.
Please see my 'sister' blog- http://flexiladies.blogspot.co.uk/2017/02/rebalance-giving-and-receiving-love.html

Stress negatively affects the brain but this forward bending yoga sequence on my 'sister' blog will help- http://flexiladies.blogspot.co.uk/2017/02/yoga-for-brain-part-1-stress.html

Earlier this week we talked about the detrimental effects stress has on the brain. Today, we are practicing some mudras to help reduce stress in your life.
Please see my 'sister' blog- http://flexiladies.blogspot.co.uk/2017/02/mudras-to-help-reduce-stress.html

What's stopping you reaching your healthy weight-Part 5-Unhealthy gut



The gut flora helps the digestive process and produces vitamins B and K which our bodies can then use. They also help neutralise the toxic by products of digestion. More recently however we have come to realise that the gut flora can influence the way we store fat, our blood sugar levels and how we respond to leptin and ghrelin which we discussed a couple of weeks ago. For my blog post on leptin and ghrelin please see my blog post on sleep and weight below. Exactly how they exert this influence is still the subject of research but one thing is clear - the greater the diversity of the gut flora the better it is for our wellbeing and our weight.  

To some extent our gut flora is influenced by our genes but we can do a great deal to influence gut diversity through our diet. Our diet should be low in saturated and transfats but high in soluble and insoluble fibre. Avoiding sugar and alcohol will help ensure that a yeast, Candida albacans does not proliferate - this can cause intolerances which lead to inflammation which we know can affect weight.  Please see 'Tired all the time -could it be candida?' -
http://40plusandalliswell.blogspot.co.uk/2014/09/tired-all-time-could-it-be-candida.html For my blog post on how inflammation affects weight please see the link below.

Antibiotics can also cause proliferation of candida by killing the 'good' bacteria that keep them in check.  If you do have to take antibiotics I would recommend you also have probiotics but don't take them at the same time.  

Apart from tweaks to your diet and probiotics, you can increase your gut flora by eating prebioic foods such as onions, leeks, garlic, bananas etc.  

I would also recommend probiotic fermented foods such as coconut kefir - you can make your own with coconut water or milk  and a kefir starter culture (this will come with instructions).  There are also commercially available ones - just make sure the one you buy is sugar free.  Other fermented foods include saukraut, miso, non-dairy coconut yogurt and vegan kimchi.



Kissable lips

Tuesday, 14 February 2017


It's Valentine's Day and the last thing you want is cracked, dried or chapped lips but the weather seems to be determined to make sure this is exactly what you will have.  Winter sun, cold, drying winds make for less than perfect lips but it needn't be like this.

Firstly look to your diet as nutritional deficiencies can do as much damage as the weather. For luscious lips your diet needs to include vitamin A found in carrots, sweet potatoes, squash, kale, broccoli, fortified milk and cereals. Vitamin A keeps the delicate skin of your lips healthy and moist - the skin of your lips does not have the protective layer that the rest of your skin has.  A source of essential fatty acids helps too so make sure you get your omega 3s. Please see 'Where do vegans get their Omega 3's from?'.  B vitamins, vitamins C and E, zinc and iron are also essential for kissable lips so ensure you eat plenty of fruit and vegetables, wholegrains, nuts and seeds.  Vegans may need to supplement vitamin B12 and iron. Please see 'Supplements for vegans-Iron and Vitamin B12'

Secondly moisturise - your lips do not have any sebaceous glands so need oils to keep them from cracking and bleeding.  This year I have been using coconut oil several times a day and I always carry a small pot in my handbag.  This has the advantage of helping to protect your lips from sun damage too as it has a SPF of 4.  Sweet almond oil would also be good for moisturising.  


Other tips- avoid licking your lips in cold weather.

Happy Valentine's Day!

Meatless Monday: Vegan sharing 'meatball' bread pizza

Monday, 13 February 2017


This reminds me of the bread pizzas my uncle from Sicily used to make.  There is nothing like freshly baked bread and paired with a 'meatball' topping, well it's a marriage made in heaven! Just right for sharing on Valentine's Day.

Make life easier for yourself by using a bread mix, but make sure the ingredients are vegan and there is no sneaky sugar in there (dextrose is a sugar) and prefereably crusty wholemeal. 

There will be more meatballs and sauce than you need for the pizza so that you can save half to have with pasta - yum!

Vegan sharing 'meatball' bread pizza

Serves 2 very generously

For the bread base
500g pack crusty wholemeal bread mix
oil for greasing dish

For the 'meatballs'
120g dried soya
1 egg equivalent (I tbsp rice flour, 1/2 tsp oil, 1 tbsp almond milk)
50g breadcumbs
oil for greasing

For the sauce
1 tbsp organic olive oil
1 red onion, peeled and finely chopped
2 cloves garlic, sliced
1 tsp pink salt
1 tsp stevia
200g tomato puree
1 tsp oregano

To top 
50g vegan cheese, grated

Make the bread mix according to the pack instructions and press into an oiled ovenproof dish.  Bake for 20 minutes at 200 degrees.

To make the 'meatballs' place the dried soya in a bowl and cover with boiling water - leave for 10 minutes.  Drain thoroughly then place in a blender with the egg equivalent and breadcrumbs.  Blitz into a paste then roll into balls.

To make the sauce heat the oil and cook the onion for 2-3 minutes.  Add the garlic and cook a further minute. Add the salt, stevia, oregano, and tomato puree with 100ml water.  Simmer for 5 minutes, adding water if needed.



To assemble spread the half the sauce on the bread, then top with half the 'meatballs'.  Loosely cover with foil and return to the oven for a further 15 minutes - sprinkle with the vegan cheese for the last 5-10 minutes.



Happy Valentine's Day!

Enjoy!


This week on Flexiladiesyoga

Sunday, 12 February 2017


In this week's blog post and yoga video on my 'sister' blog the intention is to balance feminine and masculine energies, yin and yang. Whether we are a woman or a man we all have both energies and this is essential for our wellbeing -http://flexiladies.blogspot.co.uk/2017/02/rebalance-yinyang.html

It's Valentine's Day next week so love is in the air, but just as important as the love we have for others is the love we have for ourselves. When you indulge in a little self care, everyone around you benefits. The yoga poses on my 'sister' blog will help encourage self-love- 

It's great to have a yoga buddy to help you with your yoga. This week our partner is helping us EASE into Bow pose. 

❤ Valentine's Day Special- Choc Chip Nice Cream Sandwich ❤


These choc chip nice cream sandwiches would make a great Valentine's Day dessert - you can even do some of the prep ahead of time. If you have a heart shaped cutter, that's even better! 

Have you ever wondered why chocolate (made healthy here using the sheer wonderment that is raw cacao) is so much a part of Valentine's Day?  Cacao contains phenethylamine, which releases endorphins from the brain stem.  These 'feel good' hormones are also released when you fall in love!

The choc chip cookie is filled with choc nice cream - with no added sugar, gluten and dairy free yet delicious, it's almost magic! Let it put a spell on you this Valentine's Day ❤

🍫 Choc Chip Nice Cream Sandwiches  (Serves 3) 🍪

For the Biscuits (Makes 6) 

125 g dairy free spread plus extra for greasing
10g stevia
1 egg equivalent (1 tbsp rice flour, 1/2 tsp coconut oil, 1 tbsp almond milk)
pinch salt
1 tsp vanilla
225g rice flour plus extra for rolling
70g cacao nibs 
6tbsp almond milk

To make the biscuits cream the dairy free spread and stevia.  Add the egg equivalent, salt, vanilla, and rice flour and mix thoroughly adding up to 6 tbsp of almond milk to form a dough. Add the cacao nibs to the bowl and knead the cacao nibs into the dough. Roll the dough out on a floured board to 1/8 to 1/4 inch thick and cut out the shape. Place on a greased baking tray and bake at 180 degrees for 20-30 minutes. Transfer to a cooling rack until ready to assemble. 

For the Nice Cream 

6 ripe bananas
1 cup dairy-free milk of your choice
1 1/2 tbsp of cacao powder
Cacao nibs to decorate

The night before, chop the bananas into chunks and pop them into the fridge to freeze for about eight hours. In the morning, put the bananas, cacao powder and dairy-free milk in a high-speed blender and blend until smooth. 

Empty the nice cream into a large shallow-sided food container (ideally with a lid).  It's best if you spread out the nice cream so it ends up roughly the same depth as the depth of your cookie cutter. Pop the lid on your container (this just protects your nice cream in case anything falls onto it in the freezer), and freeze for at least another four or five hours. 

After this time, take out the nice cream and use the cookie cutter to cut out heart shapes- it should be plenty solid enough for you to do this without much trouble. If the nice cream has ended up little too solid and you're having difficulties getting your cookie cutter through, then (taking very good care not to burn your fingers!) dip a metal cookie cutter in some hot water and use it to cut your nice cream- it should then cut through easily. 




💕 Now it's time for two hearts to become one 😂

Put the cookie that's going to form the bottom half of your sandwich on a plate. Then place the nice cream heart on top (you might need to use a spatula). Then pop a second cookie on top of the nice cream to give a 'sandwich' effect. 



If you like, you can then gently press cacao nibs into the nice cream that is visible round the side of the sandwich- this gives a nice effect. 

Now grab a spoon and dig in- after all, it's heart-meltingly good!




What's stopping you reaching your healthy weight? Part 4- Inflammation

Friday, 10 February 2017


If you are a regular reader of my blog, you will know that I often blame inflammation for all sorts of ills but weight gain?  Even here inflammation has a part to play.  

Now inflammation can be beneficial - it is necessary to prevent invading microbes causing you harm when you injure yourself for instance but if it becomes chronic, that is the inflammatory response is too active over a long period of time, that's when problems occur. 

It happens like this - if you have chronic inflammation which may be due to food allergies, food sensitivities, smoking, lack of sleep, poor diet, stress, in fact some of the things we have talked about over the last few weeks, then the release of the hormone leptin is reduced.  This is because anti-inflammatory substances produced in response to the inflammation, attack the leptin. If you remember, leptin is the hormone that indicates you have had enough to eat so if leptin levels are lowered you are more likely to overeat.  

That's not all - you only have a certain number of fat cells and so as your body stores fat your fat cells expand. These cells can then get leaky and your body sees these leakages as 'invaders' setting up more inflammation still.  

That is still not the whole story.  Inflammation affects the ability of cells to take up glucose from the blood.  This occurs even though insulin levels may be normal and is referred to as insulin resistance and can lead to type 2 diabetes.  

The good news is the cycle can be broken with an anti-inflammatory diet and moderate exercise.  Make sure you include omega 3s in your diet.  Please see 'Where do vegans get their Omega 3's from?' Avoid hydrogenated fats and reduce saturated fat. 

Eat plenty of fruit, vegetables and wholegrains for fibre and antioxidants both of which help reduce inflammation.  Studies show that people who eat plenty of fibre in their diet have lower levels of C reactive protein, a marker of inflammation in their blood.  Antioxidants neutralise free radicals which damage cells setting up the inflammatory response. 

Avoid sugar, alcohol and processed food.  

Some spices are anti-inflammatory notably ginger and turmeric.  

Stay with me - in a couple of weeks I am going to let you in on my secret weapon against inflammation.

Please also see:-
'What's stopping you reaching your healthy weight-Part 1-Stress'
'What's stopping you reaching your healthy weight-Part 2-Lack of sleep'
'What's stopping you reaching your healthy weight-Part 3 - Hungry/craving...or just thirsty'


You might also like- 'Sugar and skin not so sweet' , 'Superfood-Ginger' , 'Turmeric - The brain protector spice' and 'How can vegans eat to beat inflammation'








💗 Meatless Monday : Valentine's Day Special - Vegan Stuffed Pasta Shells 💗

Monday, 6 February 2017


Valentine's day is coming soon, and whether your partner is vegan or not, this dish will be enjoyed by you both. The chargrilled vegetables add to your daily quota of fruit and vegetables and make a tasty addition to the sauce. You may wonder why I use pink salt in my recipes-it's because it is richer in minerals and it does not have the negative effects on blood pressure that ordinary salt does (plus pink is my favourite colour!).

💗 Vegan stuffed pasta shells 💗

20 pasta shells + 4 to allow for breakages!

For the vegan 'ricotta' cheese

100g cashews
120 ml water 
1-2 tbsp nutritional yeast - optional - the vegan cheese (see below) is quite strong so it depends how 'cheesy' you want it.

For the chargrilled vegetable sauce

1 tbsp oil
1 red onion, peeled and chopped
2 cloves garlic, sliced
250g frozen chargrilled vegetables
150g tomato puree
1/2 tsp stevia
1 tsp pink salt 
1 tsp mixed herbs

Other ingredients

70g vegan cheese, grated

Soak the cashews in the water overnight, or at least for an hour or two in the fridge.  Whiz up in a high speed blender using 40ml of the water and nutritional yeast if using.

Place the pasta shells in a saucepan and cover with water.  Bring to the boil and reduce heat to simmer for 8 minutes.  Drain and rinse the shells in cold water to make them easier to handle.  

Meanwhile, heat the oil and cook the onion for 2-3 minutes.  Add 150g tomato puree, stevia, salt, chargrilled vegetables, mixed herbs and 200ml water.  Bring to the boil then reduce heat to simmer for 10 minutes.  

Put half the sauce at the bottom of an ovenproof dish and arrange the pasta on top.  Stuff with the vegan 'ricotta' cheese and drizzle the remaining sauce over the shells.  Sprinkle with the vegan cheese and place in a pre-heated oven at 200 degrees for 10 -15 minutes until the cheese melts.

Serve immediately. 

💕 Look out for more vegan Valentine's day recipes on the blog soon! 💕


This week on Flexiladiesyoga

Sunday, 5 February 2017


At this time of year our energy levels can be low. In this week's yoga video the intention is to give our energy levels a boost. 
Yoga blog post and video on my 'sister' blog- http://flexiladies.blogspot.co.uk/2017/01/rebalance-replenish-your-energy.html

When you start a meditation practice, you may think at first that it's not working but stay with it! Read more on my 'sister' blog- http://flexiladies.blogspot.co.uk/2017/02/starting-meditation-practice-it-doesnt.html

If you enjoyed practicing boat pose with a partner last week, I have some more poses that you can practice with a partner this week. Have fun! 
Please see my 'sister' blog- http://flexiladies.blogspot.co.uk/2017/02/with-little-help-from-friend-seated.html



💗 Treat Yo Self 🍈 Plum Crumble Breakfast Nice Cream 💗


In this series I show you how to make breakfast nice creams that pack a serious treat factor- whilst still being healthy, gluten-free, dairy-free, no added sugar and vegan. This post combines the flavours and textures of a comforting plum crumble with the smoothest and creamiest nice cream. Although this nice cream needs a bit more prep than some of the others in this series, the results are totally worth the effort. On the plus side, you do the time-consuming bits the night before- it's just a case of a quick blend and stir through in the morning. 

🍈 Plum Crumble Nice Cream 🍈 

3 1/2 ripe bananas
2 plums
1/4 teaspoon allspice
30g oats (if gluten is an issue, make sure your oats are gluten-free)
30g mixed nuts
1/2 cup of dairy-free milk of your choice
Stevia
Coconut oil 

The night before, use a small saucepan to stew the plums and allspice in a little water. Place the stewed plums in a blender and blitz until you have made a smooth plum sauce. Once it has cooled, transfer the sauce to a bowl and put in the fridge to chill overnight. 

Place the oats and mixed nuts in a shallow ovenproof dish, and coat with stevia and a little coconut oil. Bake the granola mix in the oven until the nuts are lightly toasted- be careful, as nuts can go from toasted to burnt very quickly! 

Chop bananas into chunks, pop them into a plastic food bag, and then leave the bag in the freezer overnight. 

When you're ready for breakfast, put the bananas and dairy-free milk in a blender and blend until smooth. Next, using a spoon, stir through the granola mix until it is distributed evenly through the nice cream- you can set aside a bit of the granola at this stage if you like to use as a topping later. Put the nice cream/granola mixture into a bowl, and swirl the plum sauce through the nice cream using a spoon. Top with a bit more granola and serve immediately.

Grab yo self a spoon and enjoy!

You might also like to try my recipe for Mint Choc Chip Breakfast Nice Cream 😊

What's stopping you reaching your healthy weight? Part 3-Hungry/craving...or just thirsty?

Thursday, 2 February 2017


You have been dieting and exercising but the weight is not shifting - how frustrating is that!? The first thing to do is get yourself checked out by a medical practitioner, as certain conditions such as under-active thyroid can get in the way of your efforts to lose weight.  If your doctor gives you the all clear, however, it's time to look at other factors that may have affected your weight.

Did you know that the same part of your brain that signals hunger also signals thirst and it is easy to confuse the two.  So before you reach for a snack ask yourself if you are hungry or just in need of a drink.  You are unlikely to be hungry if you have eaten in the last 3-4 hours.  You should feel empty if you are ready to eat and may start to feel a little irritable. Try this test - if you feel hungry but have only recently eaten, try drinking a glass of water or herbal tea.  If you still feel hungry after 15 minutes, then eat.  

It is often best to avoid thirst which can easily be mistaken for hunger - if you are feeling thirsty, you are already dehydrated.  Try sipping water throughout the day.  

It is also easy to confuse cravings with hunger.  Cravings are more likely to be for sweet or salty foods, whereas if you are hungry you are more likely to make healthier choices. Cravings can be associated with boredom, stress or have an emotional connection. They tend to be foods that give you an instant lift by elevating your blood sugar but this is followed by a dip that can leave you craving more. The easiest way to deal with this is to avoid having foods you are likely to crave in the house.  Cravings are also more likely to take over if you go too long between meals so try to eat regularly. 

Please also see 'What's stopping you reaching your healthy weight-Part 1-Stress'
and 
'What's stopping you reaching your healthy weight-Part 2-Lack of sleep'

Be healthy, be happy