Every Step Fitness

‘I’ve blown my diet – I gave in and had that Krispy Kreme’…..

When you’re trying to lose fat it’s natural to try to avoid ‘junk’ food or foods high in sugar and fat. And for many people succumbing to that craving for something like a Krispy kreme doughnut is then considered a failure, accompanied by feelings of guilt and shame. But had they had the Graze protein snack box they’d have been feeling virtuous and like they’d stayed on track.

In reality in terms of calories, sugar and fat the ‘healthy’ snack is actually worse! Yes the graze box has more protein (which can help you feel fuller for longer), and probably more micronutrients so is a slightly more balanced snack, but that doesn’t mean the doughnut is necessarily a bad option.

Overall calories and overall nutrition are what count – and if you’re trying to lose fat you need to be in a calorie deficit – in that scenario the doughnut is a better option. Especially if you’re eating a balanced diet and getting protein and the other nutrients in your other meals.

Emotional well being is also important and depriving yourself of foods you enjoy and instead choosing the graze box under the misguided impression that it’s a healthier option or because it’s marketed as ‘protein’ isn’t good for long term sustainability or a healthy approach to food.

Personally I’d choose both on different days – and I’d include them in my calories. The graze snacks are brilliant and do make a great snack option (as long as you’re aware of the calories) but sometimes if you’re dying for a doughnut then just have the goddamned doughnut! And enjoy it! 🍩🤗 xx

Nutrition and Calorie Tips

Cooking Oil

July 17, 2019 Dr Nancy P

When you’re trying to lose weight/fat it’s often the little things that can make a big difference. I’ve posted before about how things like condiments and oil can add sneaky extra calories without you realising it, so here’s a great swap.

People often baulk at the idea of using the oil sprays and usually the reason is that they’re not as ‘healthy’ as olive oil. Now whilst that is true to an extent it’s important we put it in to perspective.

Olive oil is a monounsaturated fat so it’s one of the ‘good’ fats that we should consume as part of a healthy, balanced diet. The fry light sprays are often sunflower oil which is commonly viewed as less healthy as it contains more polyunsaturated fats and also some saturated fat. However it actually contains 20-30 percent monounsaturated fats and only 11 percent saturated fats making it an overall heart-healthy option. Sunflower oil is a good all-purpose oil because it can withstand high cooking temperatures.

Olive oil does have one of the highest concentrations of monounsaturated fat (70-75 percent) but also contains higher levels of saturated fat than sunflower oil (13 percent). Recent studies have also shown that high levels of monounsaturated fats can be as damaging to heart health (specifically coronary artery atherosclerosis) as saturated fats. It also has a lower smoke point so isn’t as stable for cooking. It is however rich in vitamin K and antioxidants.

So there are pros and cons to both oils. It’s also important to note that if you’re using the spray oil you’re using so much less that the negative effects are much lower. Whereas a big glug of olive oil is a lot to be consuming!

So if you want to save some calories (and protect your heart health) consider swapping the olive oil for a spray oil for cooking, and save the olive oil for salad dressings etc – as part of a balanced diet! And if you’re really set on not giving up the olive oil you could always get an olive oil spray as a compromise? 🤗

Happy cooking! Xx

Nutrition and Calorie Tips

‘Healthy’ Muesli vs ‘Unhealthy’ Cocoa Pops!

July 17, 2019 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!

Nutrition and Calorie Tips

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

July 17, 2019 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

July 16, 2019 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 🤗