Author: Dr Nancy P

Nutrition and Calorie Tips

Coco-nuts!…

Dr Nancy P

Coco-nuts!…. 🥥

Coconuts are heralded as a “superfood” So coconut yoghurt must be better for you right?

Coconut yoghurt contains fewer carbs than dairy yoghurt as it is lactose free (the natural sugar in milk). It also contains saturated fat, specifically medium-chain triglycerides, which are easily absorbed by the liver and converted to ketones (an alternative energy source in the brain) and could be beneficial for dementia and related conditions. There is also evidence that coconut may help type-2 diabetes, elevated cholesterol levels and may assist weight loss. Critically though many of these benefits are associated with coconut oil or meat,not yoghurt.

It’s plant-based and suitable for those with dairy/lactose allergies or vegans (but not all coconut yoghurt are actually vegan, many also contain dairy milk or gelatin). Natural yoghurt is dairy based but contains live probiotics and is good for gut health. There are no naturally occurring probiotics in coconut yoghurt (though some brands do add them in). If you are aiming for weight/fat loss however then natural yoghurt has some benefits.

Coconut yoghurt contains significantly more calories than natural yoghurt and approx 5 times as much saturated fat. Whilst the fat in coconut yoghurt is the more beneficial medium-chain triglycerides thats still a large amount of fat and that has it’s own risks. There’s also significantly less protein in coconut yoghurt. Higher protein can help keep you fuller for longer – which from a weight loss perspective is helpful.

So if you were assuming coconut yoghurt is “healthier” and therefore better option for weight loss then think again. The “good” fats in coconut yoghurt don’t offset the extra calories I’m afraid. There are lower calorie coconut yoghurts out there so if you really love coconut yoghurt then check the labels (a lot is watered down reducing the calorie content). If you are unable to eat dairy then consider some of the lactose-free yoghurt which have comparable calories, or go for a soya based option.

As always – calories count guys so check those labels – and have what you want, within your calories. Knowledge is power!

Enjoy 🤗

Xx

Tuesday Tip

Tuesday Tip: Carbs are ok

Dr Nancy P

Tuesday Tip: Carbs are ok 🥖🍞🥔

Carbs are the devil right? We all know someone that cut carbs and lost a stone in 4 weeks or whatever… so obviously carbs are bad?

There is so much conflicting, scientific sounding rhetoric out there blasting carbs – saying you shouldn’t eat them, or if you do eat them you should only eat them at certain times, or that cutting them will result in massive weight loss (well yeah if you cut any major food group out of your diet you’ll lose weight – you’re eating less!).

This is not actually true. The common argument is that carbs cause insulin to be released and to spike and therefore it’s bad because that insulin will somehow cause fat to be stored ….well sorry but all meals do this and in fact some proteins cause a greater response than carbs! In addition those insulin level changes have no direct impact on weight gain or weight loss. You have to be eating more than you’re using to store fat.

Carbs are the body’s preferred fuel source – breaking them down to glucose, but if there are no carbs around the body simply breaks protein to glucose instead. This applies at any time – not just when you’re exercising- because we need glucose to function – both physically and mentally.

Does that mean that there is no point in eating more carbs at certain times and fewer at others? No – you can definitely choose to have more carbs when your body may need extra fuel e.g. when working out, or in the morning when you’ve not eaten all night. But it’s not black and white and you certainly don’t need to ONLY eat carbs at these times and you definitely shouldn’t be avoiding carbs altogether.

How many carbs you eat doesn’t determine your weight loss – it’s total number of calories eaten and calories expended that matter. Carbs are just one part of the equation that you can play around with to help you meet those goals. There’s no need to obsess over carbs – yes small tweaks may help and you MAY find it easier to only eat carbs in the morning, or whenever, but if you like carbs eat them – just manage your portion size.

Happy Tuesday 🤗xx

Recipes

You say Frittata, I say….

Dr Nancy P

You can’t beat a good frittata! So easy to make and so good for you! You can throw in whatever vegetables you have in the fridge and if you make a large one you can keep it in the fridge for up to a week and take for lunches etc.

frittata 2

You will need:
50g Leek
60g Broccoli
50g Frozen peas
110g Cherry tomatoes
6 eggs
55g Feta
1 tsp mixed Herbs

Grease a roasting dish (approx 25cm x 25cm) with a little olive oil and preheat the oven to 200 C.
Slice the leeks and cut the broccoli into small florets. Heat a tbsp olive oil in a frying pan, add the herbs and then the leeks, broccoli and peas. Cook until softened (a few minutes). Chop the tomatoes in to halves and add to the pan and cook for a further 2 – 3 minutes.

frittata 1

Put the cooked vegetables in to the roasting dish in one layer. Beat the 6 eggs together and pour over the top. Chop the feta into small cubes and sprinkle over the egg mixture. Place in the oven for 20 minutes.

frittata 3

Remove and allow to cool a little, then slice and serve. Can be eaten hot or cold.

frittata 4

Enjoy 🙂

xxx

 

(This recipe was originally published on pureformfitnesskitchen.com)

Nutrition and Calorie Tips

Avoiding cravings… or listening to them…

Dr Nancy P

Avoiding cravings… or listening to them… 🍫

We all have cravings for certain foods or drinks at certain times. It may be for chocolate, biscuits, cheese, toast, wine – etc, whatever it is it’s usually perceived as a “bad” food.

If you’re trying to lose fat/weight then when a chocolate craving hits you may avoid it at all costs. Why? because it’s “bad”. It’s not a snack packed with protein or fats, or vitamins or all those things we know we should be eating. It’s full of sugar (omg!) so it is definitely evil and must be avoided at all costs…..So you avoid it when you’re desperate for some at 3pm. But you spend the rest of the day thinking about it… By the time you’re back from work and have had your dinner the craving is so strong that you dive straight into the a giant bar and inhale it without even tasting it. Then you’ll feel guilty, probably fairly stuffed, uncomfy and miserable. You’ll also have taken in an extra 1920 cals.

Instead, if you really want some chocolate at 3pm – have it! You don’t need to earn it. You don’t need to justify it. Not every item of food you eat needs to be packed with vitamins, protein etc. If you have a balanced diet overall then it’s absolutely fine to have some foods in your diet that aren’t nutritionally great but that give you pleasure!

Chances are that in most cases if you enjoy that chocolate for your snack, factor it into your day’s calories, then you won’t feel the need to inhale a giant bar later that day. So instead of ending up gorging on 1920 cals of chocolate you will have had 240 cals of it when you wanted it.

So rather than creating rules about foods that are good or bad, try to view all foods as things you can have – in moderation.

Enjoy 🤗

Xx

Mindset and Motivation

Reverse Lent

Dr Nancy P

Today is the first day of Lent! Traditionally a time when people give up various things they consider ‘bad’. But how about instead of giving up things, you instead turned it around and tried giving something or trying something new?

Give your time to someone, volunteer, give to charity, part your clothes and donate them, donate to foodbanks, take up a new hobby or challenge…

What do you say? 🤗

How about a reverse lent?

Xx