Category: Nutrition and Calorie Tips

Nutrition and Calorie Tips

I need to give up sugar… or maybe sugar isn’t the problem?

Dr Nancy P

I need to give up sugar… or maybe sugar isn’t the problem? 🥣

One of the many diet myths I hear a lot is that sugar is bad, and clients will often say they need to give up sugar. Now in reality this usually means they intend to give up things like biscuits, chocolate, cakes, ice cream, doughnuts etc. Very few people are mainling pure sugar! These foods aren’t just “sugar” – they all contain significant amounts of fat too.

As you can see from this comparison – 50g of sugar contains nothing but sugar. It’s 50g of carbs – no fat, no protein etc. All of those carbs are sugar and 100% of the calories it contains are from sugar. The jam doughnut on the other hand contains around 12.4g sugar which accounts for only 17% of the total calories. The majority of the calories come from fat, other carbs and a little protein. The foods that people commonly associate with sugar are a mixture of sugar, fat and salt which make them hyper-palatable. That means they’re designed to taste really good – which encourages you to eat more. Eating 50g of pure sugar in one sitting is actually not a pleasant experience (try it – I dare you lol!) and it isn’t something most people would do. Eating a jam doughnut or 2 though – well thats super easy. To consume the same amount of actual sugar as pure sugar you’d need to eat 4 doughnuts in one go.

So this combo of sugar, fat and salt is what makes doughnuts and other snacks so easy to over eat. That’s not to say doughnuts are bad but they have the potential to derail you from your goals because they’re calorie dense (i.e. more cals in a smaller package) and as I said they taste great so you’re likely to eat more. So it’s not the sugar thats causing this – its the combination of ingredients in these products. So vilifying sugar is pointless and a misunderstanding of where the real issue lies. In fact sugar is actually an important nutrient and the brain’s main fuel source.

In sum, sugar isn’t “bad”, it isn’t causing you to gain fat in itself and you don’t need to give it up. If you have a balanced diet then having the odd “sugary” snack like doughnuts etc is fine – just account for it in your calories.

Enjoy 🤗

xxx

Nutrition and Calorie Tips

Trick or treat? ..

Dr Nancy P

Trick or treat? ..🎃🍫

It’s pumpkin season and there’s a multitude of pumpkin spice snacks out there. Pumpkin is often promoted as a health food (pumpkin itself does indeed have many health benefits) and there are lots of snack bars out there that are marketed to imply that they are a “healthy” choice. This is a perfect example – this bar definitely looks like it’s a healthy choice. It’s got nuts and pumpkin seeds in it – great for good fats, vitamin A, and a host of other benefits.

So you might decide to reach for this rather than reaching for a pumpkin spice caramel chocolate square thinking it was a better choice. Well that may not always be the case.

It does contain a good range of nutrients (and fat and sugar) and is definitely a good snack to give you energy and keep you full and will cost you 202 cals. But you could actually have 2 of these chocolate caramel squares for fewer calories. So if you were trying to lose fat/weight and looking for a snack, then rather than reaching for a “healthy” snack bar when you don’t fancy it, you’d be better off just going for a snack you actually want – like the chocolates if that’s what you fancy. And if you do want the ‘healthy’ bars then be sure to read the labels carefully as some are extremely high in calories.

Ultimately, if you’re trying to lose fat or weight, it comes down to calories. So enjoy a balanced diet overall and just be mindful of the calories in what you’re having.

Happy Hallowe’en 🤗

xxx

Nutrition and Calorie Tips

Just an Autumn snack…

Dr Nancy P

Just an Autumn snack… 🎃

At this time of year, all the cafes bring out their range of seasonal drinks and pastries. You’re out shopping or meeting up with friends and family, so you just grab a quick autumn-inspired drink or snack to enjoy and get you in the seasonal spirit. You’ll savor it in minutes without really thinking too much. But that’s okay, because it’s just a cozy little autumnal snack…

These snacks can vary but are often quite high in calories. Take, for example, a cinnabon bun that can come in at around 885 calories. For comparison four and a half Krispy Kreme doughnuts contains fewer calories overall at 877. While I’m sure you could enjoy all of them in one sitting (I certainly could), most people probably wouldn’t. You’d likely maybe have one or maximum two at one sitting, rather than indulging in four and a half!

Obviously you can eat whatever you want and if cinnamon buns are your thing then go for it! But that doesn’t mean you shouldn’t be aware of the calories in some of the treats you’re enjoying.

Knowledge is power, so being aware of the calorie content of your favorite autumn snacks and our perceptions of what we consume is always a good thing.

If you want that cinnamon bun, have it and enjoy it. If you’d prefer to have a doughnut or two, go for it. Just be mindful of the calories so you’re making informed choices!

Happy autumn! 🎃

Nutrition and Calorie Tips

What we think measures health…

Dr Nancy P

What we think measures health… 🏥

We are all pretty well conditioned to measure our health by either scale weight or Body Mass Index (BMI). As a result we are also hyper focused on weight when it comes to fitness and progress with fat loss too. These measures fail to capture the full picture of what it means to be healthy.

BMI is calculated using height and weight, classifying individuals into categories like underweight, normal weight, overweight, and obese. However, this doesn’t account for muscle mass, bone density, or fat distribution. As a result, individuals who are muscular may be categorized as overweight, while those with a normal BMI could have high body fat percentages. Similarly, weight alone can fluctuate due to various factors, such as hydration levels or muscle gain, which can misrepresent a person’s true health status.

So instead try to focus on a broader range of factors:

# Sleep Quality

Quality sleep is crucial for physical and mental health. Poor sleep leads to weakened immune function, increased stress and appetite, and impaired cognitive abilities. Prioritizing restorative sleep helps enhance overall well-being.

# Managing Stress

Chronic stress is linked to conditions such as anxiety, depression, and cardiovascular diseases. Finding ways to manage stress is vital – techniques such as mindfulness, exercise, or engaging in hobbies, can significantly improve one’s health.

# Physical Activity

Regular physical activity is essential for maintaining a healthy body and mind. It boosts mood, improves cardiovascular health, and enhances overall fitness. Doing physical activity you enjoy is the most important thing.

# Social Connections

Building and maintaining strong relationships can contribute significantly to our health. Social support fosters emotional well-being and can lead to a longer, healthier life. Engaging with friends and family helps combat feelings of isolation and loneliness.

# Energy Levels

Feeling energized is a vital aspect of health. Low energy can indicate underlying health issues, poor nutrition, or inadequate sleep. Ensuring you have adequate rest, nutrition, and exercise can help maintain high energy levels throughout the day.

# Nourishing Diet

Eating a variety of whole foods, including fruits, vegetables, lean proteins, and healthy fats, provides essential nutrients that support bodily functions and prevent disease. Adding in foods you also enjoy that may not be as nutrient rich (like cakes, chocolate etc) is also vital.

So try to take your focus away from what the scale says and instead take a more holistic approach that considers all these other aspects to really measure your health.

🤗

Xx

Nutrition and Calorie Tips

Healthy Habits You Might Already Have…

Dr Nancy P

Healthy Habits You Might Already Have… 🙌🏼

It’s a common misconception is that achieving a healthy lifestyle/losing weight demands a complete overhaul of your daily routine. However, you you’ve probably already established several healthy habits without even realizing it. Here are six behaviours you may already practice that contribute to your well being:

# Basic Cooking Skills

If you know how to prepare a few healthy/low calorie meals, you’re ahead of the game. Cooking at home allows you to control ingredients and portions, fostering healthier eating habits. Even simple meals can be nutritious and delicious.

# Taking the Stairs

Opting for stairs instead of lifts/escalators is a small but impactful choice. This simple action increases your daily physical activity and contributes to cardiovascular health. It’s an easy way to incorporate physical activity into your routine and increase steps.

# Enjoying Physical Activity

If you find joy in certain forms of movement, such as dancing, gardening, walking, or playing sports, you’re on the right track. Engaging in activities you love is critical to making exercise feel less like a chore and more like a fun part of your day.

# Using Reminders

Implementing a reminder system for tasks—be it setting alarms, using apps, or writing notes—can improve your productivity and accountability. You probably do this already so just utilise it for your health goals too – reminders to track calories, or to stand up and move etc.

# Surround Yourself with Supportive People

Having a network of friends or family who encourage your healthy habits is invaluable. Whether they join you for workouts or share healthy recipes, their support can motivate you to stay on track.

# Asking for Help

Recognizing when you need assistance and being willing to seek it out is a vital skill. Whether it’s reaching out for advice on fitness or nutrition, or enlisting a friend for support, asking for help can only be a good thing.

So remember you don’t have to make drastic changes to reach your goals. Build on your existing habits, embrace what you’re already doing and keep moving forward!

🤗

Xx