Author: Dr Nancy P

Nutrition and Calorie Tips

‘Healthy’ Muesli vs ‘Unhealthy’ Cocoa Pops!

Dr Nancy P

‘I have a really healthy breakfast…’ Often people will tell me they start the day off really well, with a ‘healthy’ breakfast… of muesli (or some similar ‘healthy’ cereal). Those same people would probably scoff at those starting their day with a bowl of cocoa pops. Given the choice most people would assume the muesli is the better option but is it really?

A 30g portion of a standard supermarket fruit and nut muesli comes in at 154 cals and almost 8g sugar – but who actually has 30g? A more normal serving would be closer to 100g in which case you’re really racking up the calories and sugar.

In contrast the cocoa pops are only 115 cals and 5.2g sugar for a 30g portion.

When it comes to fat loss it’s the calories that matter – create a calorie deficit and you will lose fat/weight. So in this scenario you’d be better off with the cocoa pops. Now there are some additional benefits to the muesli – increased fibre, and a little extra protein and fat which will help keep you a little fuller, but the differences are not as large as you think. Most cereals are fortified with vitamins and minerals anyway so you’re not missing out on as much as you think with the cocoa pops.

Now personally, despite being a massive chocolate fiend, I am not a fan of cocoa pops at brekkie – but not because I think they’re that much worse than muesli – rather I just don’t want sweet chocolates cereal at that time in the morning lol!

However if you love cocoa pops and you enjoy a bowl for brekkie then go for it! If you love the muesli then have it! But if you’re eating muesli because you think it’s healthier then you’re better off not bothering. As long as you’re having a balanced diet you’ll get plenty of nutrients in throughout the day so if you love cocoa pops enjoy them! 🥣 😋

Whichever you choose – read the labels, check the calories and be mindful of your portion size but most importantly enjoy it!

Xx

Nutrition and Calorie Tips

‘Healthy’ day of snacks vs ‘I’ve blown my diet’

Dr Nancy P

It’s amazing how we categorise our food choices in to good and bad. 😇😈

Having a day where you snack on a fruit smoothie, some dried fruit and a handful of nuts leaves you feeling virtuous, on track and having had a great, healthy day! Whilst if you’d had a doughnut, Mars bar and a couple of chocolate digestives you’d likely be feeling guilty, like you’d ruined your diet and were off the wagon totally right?

Now obviously in terms of nutritional value the dried fruit, smoothie and nuts are arguably a better choice – some good fats, a little protein and lots of vitamins and minerals. But they are also high in sugar – and yes it’s fruit sugars, but frankly that makes very little difference to how your body uses and processes them – sugar is sugar!

In contrast the ‘bad’ snacks are high in fat and sugar and lower in vitamins, minerals and good fats and protein. And I know someone will point out they’re more ‘processed’ but honestly that makes very little difference – everything we is processed and that smoothie is just as processed as the doughnut.

So if your goal is to increase the nutrients in your diet and to eat more ‘healthily’ then yes the fruit and nuts are the way to go. But if you’re goal is weight or fat loss then you really need to stop and consider the calorie differences.

That day of ‘good’ snacks is well over 50 percent of most people’s daily calorie requirement. The ‘bad’ snacks are almost 500 cals less….

So if you were trying to lose weight then maybe the ‘bad’ snacks are actually not so bad…. and you certainly haven’t ‘blown’ your diet. In fact you can probably still have a balanced couple of meals (to get all those other nutrients in) and finish the day within your calories.

No food is inherently good or bad… they’re just food. They have different nutritional profiles and different caloric values and all are fine as part of a balanced diet 🤗

Enjoy! Xx

Tuesday Tip

Tuesday Tip: Calorie Cuts

Dr Nancy P

Tuesday Tip: Calorie Cuts ✂️

When you’re trying to lose weight it’s all about being in a calorie deficit so finding ways to cut calories easily without leaving you hungry is the key. There are a few easy cuts you can make that you’ll barely notice.

# 1 Non-stick Pan

Cooking with oils can add hundreds of calories to a meal without really contributing much to the taste. So invest a a good non-stick pan and some light 1 cal oil sprays and you can cut those cals without even noticing.

# 2 Skip the condiments

Often we don’t even consider the calories in the sauces and dressings we have with our meals. Avoid these sneaky calories but skipping them or going for smaller amounts, or swapping for a lower calorie version. Things like balsamic vinegar, mustard and salsa are great options that are lower calorie but pack a punch.

# 3 Reduce liquid calories

We often forget the calories we drink but they can really add up – all the milk in coffees/teas, soft drinks, smoothies, and booze. Try swapping milky coffees for Americanos, teas for herbal tea, soft drinks for diet versions, and lower calorie alcoholic drinks (e.g. slimline gin and tonic instead of beer)

# 4 Fill up

Opt for more filling foods whenever possible whilst still being mindful of calories. Foods higher in fibre and protein will keep you fuller for longer (but read the labels and check the cals). A recent study found foods such as potatoes, fish, oats, apples and oranges, wholewheat pasta, beef, beans, grapes, popcorn and wholemeal bread kept participants fuller for longer so consider including these in your meals.

# 5 Alternatives

Find alternatives for the foods you like that taste good but have less calories. Swapping your normal ice cream for low calorie ice creams (like halo top) is one way, or swapping your dessert/snack to strawberries and 0% Greek yoghurt is another great way. If you’re a savoury fan opt for things like popchips instead of crisps, and low fat cheese for a savoury snack (e.g. lite mini babybel)

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Magic Celery juice

Dr Nancy P

Tuesday Tip: Magic Celery juice 🥬

You may have heard of the latest super food trend of celery juice. According to social media celery juice is magic and can restore natural stomach acid production, improve digestion, reduce inflammation, improve autoimmune disease, starve bad bacteria, flush out viruses, balance your body’s pH, detox your liver, clean your blood, hydrate on a deep cellular level, eliminate migraines, reduce anxiety and panic attacks, and reverse brain fog, depression and anxiety – in just a week!

Apparently you have have the juice (no pulp) 30 mins before breakfast. So what’s so good about celery and is there any truth to it? Celery is actually very nutrient dense. It’s low calorie, high fibre, rich in vitamin C, K, calcium, magnesium, sodium, potassium and folate. It also contains lots of antioxidant polyphenols – preventing cell damage, boosting the immune system and reducing inflammation etc.

But is there any evidence it can do everything these people claim? In short – no.

There is no published research supporting these health claims. If you like celery and want to drink the juice then go for it – even if it’s just a placebo effect, it certainly won’t do any harm. But it isn’t going to magically make you lose weight or cure all your ailments.

It’s important to realise that no single food in isolation can provide everything we need for optimal health. Celery juice may be something to complement an already balanced diet, but what about the fibre you’re missing when you juice it? The majority of the fibre is in the pulp that you throw away. A much better option would be to include celery as part of your daily servings of fruit and veg in a salad, or smoothies or cooked in casseroles, soups, etc.

At the end of the day all vegetables are good for you, including celery. If juicing it and drinking it first thing makes you feel good then go for it! If not then just eat it, or if you don’t like celery don’t eat it! There are many other vegetables and fruits that are high in phytochemicals and antioxidants eg brocolli, spinach, berries etc. So just choose the veggies you enjoy eating and have them!

Happy Tuesday 🤗

Xx

Recipes

Jackfruit ‘Tuna’ Pasta Sauce

Dr Nancy P

Jackfruit is a bit trendy at the moment. It’s actually something I first tried during my fieldwork in Indonesia years ago and until recently it was really hard to get over here so I’m thrilled it’s now a bit more readily available. It’s touted as a great meat alternative – and it certainly is, but it’s worth mentioning that it’s not a great protein alternative, but rather provides a great option in terms of texture and taste (when you use the right sauces etc with it). In terms of protein it’s fairly low but that doesn’t stop it being a great option.

I personally love the texture and flavour of it and if you’re trying to watch your calories it’s a great way to reduce calories without sacrificing flavour or mouth feel! This serves 3-4 and comes in at only 89 calories per portion!

In this recipe I’m using it in place of tuna – obviously you could do the same thing with tuna itself if you wanted! I also used what veg I had in my fridge – if you had them then some olives would be a great addition (I was out!).

Jackfruit is available in most supermarkets and comes conveniently prepared in cans of water.

You will need:

1 can of jackfruit

1 large onion

1 pepper

Handful mushrooms

Handful of cherry tomatoes

1 can of chopped tomatoes

1/4 tsp Mixed herbs

Chilli powder to taste

1/4 tsp cayenne powder (to taste)

Pinch of celery salt

Pinch of garlic salt (if you have it – or use a garlic clove or omit)

Dash of Worcestershire sauce

Dash of balsamic vinegar

Small pinch of sugar to bring out the tomato flavour

Salt and pepper to taste

Chop the onion, pepper, mushrooms and tomatoes. Add the onion to a pan with a little oil and sauté until soft. Add the pepper and mushroom and continue to sauté.

Drain the jackfruit and add to the pan (you can slice it up a bit and use your fingers to separate some of the fibres if you have large pieces). As it starts to soften and brown just break up larger pieces.

Add the cherry tomatoes and cook through.

Add the chopped tomatoes and herbs and spices and then allow to simmer for 10 mins.

Serve on your pasta of choice!

Enjoy 🙂 xx