Author: Dr Nancy P

Tuesday Tip

Tuesday Tip: Don’t Stress

Dr Nancy P

Tuesday Tip: Don’t Stress 🤯

Stress – we all face it, but how does it affect our weight loss and how can we combat it? When stressed the amount of cortisol (stress hormone) increases, which can promote weight gain through increased appetite, and affect where body fat is stored (predominantly in the mid-section). It also causes your brain to choose foods that give instant energy – sugar, simple carbs, junk food etc. This is why it results in weight gain.

How to cope? If stress is a major issue for you then consult your Dr and consider a cortisol test (an easy blood or saliva based test to check your levels), but you can also minimise the impacts of stress with a few behavioural changes

#1 Remove the junk

Fill your cupboards with fresh food, grains and complex carbs e.g. oats, sweet potato, brown rice. These lessen the effects of cortisol on your appetite. When stress hits you’re less likely to mainline ice cream if you’re well fuelled, and if you don’t have it in the house it’s harder to eat!

#2 Exercise

One of the best scientifically proven ways to cope with stress; run, walk, cycle, do a workout – whatever works for you. If you’re stuck at work try to go for a quick walk if you can. It gives you time away from the stressful situation, and meets the body’s demand to “flee” when faced with stress burning off that energy the cortisol has caused to be released.

#3 B vits

B vitamins are vital to fuel brain cells, transport hormones around the body and provide energy. e.g B3 is linked to reduced stress, anxiety and depression due to it’s effect on blood flow and muscle tissue relaxation, and aids restful sleep. B6 reduces irritability through it’s synthesis of neurotransmitters that affect mood. Load up on whole grains, eggs, meat, legumes and dark leafy veg.

#4 Take it easy

Find time to de-stress, relax and take time out – just 15 mins a day has been shown to have a massive impact on stress levels – read a book, try some yoga, do a guided meditation (try the headspace app), deep breathing, have a bath, go for a gentle walk.

Happy Tuesday!🤗

xx

Recipes

Easy healthy stir fried rice

Dr Nancy P

This is a great, quick, healthy lunch or dinner. I often whip it up after class if I’m in a rush and it’s surprisingly filling.

I use Quorn sausages but you could use normal sausages if you want (though it will take the calories up quite a lot so worth trying quorn if you can). I also often use a pouch of cooked rice for speed but if you have the time use normal rice. This makes 4 small portions (but plenty for a meal) at approx 275 cals per portion.

You will need :

4 Quorn sausages (or other veggie sausage)

250g (cooked weight) of Brown or Wild rice

1 Onion

1 Pepper

Good handful or two of frozen petit pois

Good handful or two of frozen or fresh sweetcorn

1/2 tsp paprika

Little oil to cook

Chop the onion and pepper. Using a large wok or frying pan heat a little oil and then add the onions and brown gently, add in the peppers. Slice the sausages and then add in and brown off too. Once browned add the rice and paprika and mix well. Cook for a minute and then throw the petit pois and sweetcorn in. Stir well and keep cooking for a couple of minutes until everything is cooked through. Serve!

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Tuesday Tip: Are you Dehydrated?

Dr Nancy P

Tuesday Tip: Are you Dehydrated? 💧

The wonderful hot weather seems to be continuing (yay!) so I thought it would be good to touch on hydration this week. We have an average of 5 litres of water in our body, you can lose up to 2 litres in a single workout so in this weather, even if you’re not working out, dehydration is a real risk. It’s not just about thirst, in fact thirst is a really poor measure of hydration as once you’re thirsty you’ve probably been dehydrated for some time. So what should you watch for?

#1 Dry skin

Skin is 80% water so if you’re not drinking enough your skin will show you – dull, peeling, dry skin can mean you’re dehydrated. 

#2 Fewer loo trips

Your kidneys use water to remove waste from your blood, so if you’re not getting enough water your kidneys can’t do this as effectively, this means you store it up, and you’ll need fewer loo trips. If this happens regularly then you may develop kidney stones. So if you’re pee-ing less than normal, drink more!

#3 Dark pee

The darker your urine the more dehydrated you are (usually – some foods also colour your pee e.g. beetroot). You want straw coloured pee! 

#4 Cramps

Muscles are 75% water. If you’re dehydrated the body will take water and divert blood flow from the muscles in preference to essential organs (e.g the heart) so you’re likely to get cramps. Dehydration causes hypersensitivity and involuntary contraction of muscles.

#5 Blood pressure changes

As you dehydrate your blood becomes thicker as the water-containing plasma becomes more concentrated. This means there is less blood volume to pump and as a result blood pressure can drop short term. However, chronic dehydration can lead to high blood pressure. When cells lack water the brain sends a signal to the pituitary glad to secrete vasopressin, a chemical that causes constriction of the blood vessels and increased blood pressure.

#6 Headache

Lack of water (and essential potassium and sodium) causes chemical changes in the blood. The brain is sensitive to these and reacts twith a headache. Equally if your blood volume drops the temporary reduction in blood pressure and oxygen flow to the brain causes the blood vessels in the brain to expand and swell which causes pressure headaches. They tend to be in back of the head and neck,  or all over the head, and may get worse when you bend over. A sports drink or rehydration sachet will help to ease this. 

#7 Constipation

After food is eaten, it is broken down in the small intestine and the non-essential portion of the food gets converted to waste. Dehydration causes the intestinal cells to extract water from the food waste in the intestines, causing the waste to become hard, leading to constipation. 

#8 Joint pain

Dehydration causes the cartilage in joints to rub against each other, causing weakening and wearing over time. However, with adequate water supply and the formation of new cells, the cartilage can be repaired. Lack of water increases the delay of repair to these damaged joints and over time the cartilage can wear out completely.

#9 Bad breath 

It’s a no brainer really – if you don’t have enough water then you won’t have enough saliva, so you’ll get a dry mouth and in turn bad breath. 

#10 Fatigue 

The brain  requires 85% water – more than any other organ in the body. Water deficiency in brain cells can result in an immediate reduction of the brain’s energy supply, which leads to fatigue, lethargy, and even depression.

Never attempt to drink your 2-3 litres of daily water quota in one sitting (that’s just as dangerous!), instead drink regularly, and get hydrating foods in e.g. melon, cucumber, grapes, celery etc. So get sipping! 

I’m staying hydrated with my Sundried water bottle – ethical, recycled active-wear and accessories – save the planet and your body (and get 50% off by entering the code ‘NANCY’ at check out) 

Happy Tuesday!

xx

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Tuesday Tip

Tuesday Tip: Holiday health

Dr Nancy P

Tuesday Tip: Holiday health 🌴

We’re well in to the holidays now and many of my clients and friends are off on their hols soon and worrying about maintaining their fitness whilst away, so here are a few tips for staying healthy while you’re away.

#1 No gym no prob

If you don’t have access to a gym or don’t want to spend your precious holiday time in one then no prob – take a resistance band with you and a skipping rope and you can do some cardio and resistance work wherever you are. 5 mins of skipping and a 5 – 10 min band workout is easily doable (crab walks, hip abductions, etc 2 – 3 sets of 10 -20 reps).

#2 Workout and sightsee

What better way to stay healthy and active and see the sights than combine the two. Take walking tours around the city, guided treks in the countryside, hire a bike or a kayak, take a snorkelling trip. They are a fun way to get out, get active and see new places and make the most of your hols.

#3 Pack snacks

Finding healthy foods at airports and on planes/ferries etc can be tricky, so come prepared. Pack some fruit for the plane/ferry – this will hydrate you as well. If you’re out on day trips from the hotel grab an extra apple or banana from brekkie and take that with you, or buy some local fruit and store it in your hotel mini fridge.

#4 De-stress

Emotional health is important too. Yes holidays are meant to be relaxing but they can bring their own stresses – especially if you’re herding small people around too! Try to take some time out to de-stress – try some yoga, meditation, even just a few mins of deep breathing will help.

#5 Try new things

What better time to try something new than when you’re away? If you’re at a hotel with outdoors activities give something new a go – paddle boarding, mountain biking, volley ball etc

#6 Get out and explore

Don’t obsess about not finding somewhere to workout – just get out, have fun, explore and enjoy your holiday and you’ll probably find you’re more active than you realise anyway!

Happy holidays 🤗

Xx

Tuesday Tip

Tuesday Tip: Embrace Mornings

Dr Nancy P

Tuesday Tip: Embrace Mornings ☀️

If you’re not a morning person then working out early can seem horrendous but there’s lots of reasons to give it a go. It is linked to reduced blood pressure, and studies have shown you consume fewer calories throughout the day, and it means your workout is done, leaving your day free! Here are some tips to help embrace the morning!

#1 Buddy up

It’s harder to hit snooze if someone else is waiting for you. A study in the journal of Obesity found people lost more weight when they worked out with others. So find a workout buddy – go to an early class together, or for a walk or run, or it could be a virtual buddy that you text, or share your workouts with on social media.

#2 Enjoy it

If you loathe working out in the gym you’re far less likely to get up early to do it. Find something you enjoy – bootcamp, walks, cycling, spin, etc. It’s your time so spend it on something that will get you fit and feeling happy.

#3 Be prepared

Get your kit ready the night before; lay it out, have the bag ready by the door, have your brekkie bits out and ready to go. That way you don’t have to get up EVEN earlier. Make it as easy as possible for yourself.

#4 Plan

Make a plan and commit to it. Don’t be vague about what you may do the next morning; plan it, write it down, tell someone, and you’re far more likely to do it. The first few mornings will be tough but the more you wake up early the easier it gets.

#5 Reward yourself

Set yourself a goal e.g. 4 weeks that early spin class 3 times a week, and then reward yourself with something. Don’t reward yourself with food; instead pick a reward like a new top, new trainers, trip to the cinema, time out with your book etc. If you’ve spent time working out early maybe you can have a little me time later in the day as a daily reward too.

#6 Be Happy

This sounds cheesy but focusing on the positive aspects of those early mornings makes a massive difference. Appreciating the quiet, the sunrise, the frost on the ground, being thankful you’re able to get up and workout, being happy to be up and moving will make it so much easier to stick to.

Happy early mornings guys! 🤗

xx