Category: Tuesday Tip

Tuesday Tip: Don’t exercise to earn food 🍫

With the recent Easter weekend there will undoubtedly be a lot of talk of exercising to ‘burn off’ those Easter eggs. In fact the media usually produces a list of activities and the equivalent amount of Easter chocolate it would burn. This is actually totally misguided and a really bad way to approach food and weight loss. Aside from the fact that it’s almost impossible to out exercise diet (mainly because we grossly over estimate the amount of calories we burn exercising) it’s also an extremely unhealthy relationship to foster between food and exercise.

If you are choosing to eat something you enjoy, that you want to eat and that fits into a balanced, flexible diet then eat it! You do not need to earn or burn your food with exercise. Food and exercise do not exist in an exchange-based system.

Choose exercise that you enjoy – if running isn’t your thing then walk, if you hate spin classes then try a different class etc. Eat to
nourish and fuel your body, it will then use that fuel as needed on a daily basis. So don’t skip lunch because you missed a workout that day or avoid dessert because you skipped the gym. Remember that your body still needs fuel to function – to fuel the brain, to fuel your muscles to get you from a to b, to fuel all your bodily functions. And remember that you won’t have actually burned as many calories exercising as you think anyway so it’s a futile effort.

So the next time you workout think to yourself – why am I exercising? Is it to feel good? Is it to relieve stress? Is it to move your body in a way that feels good? Or is it punishment or to earn/burn food?

Eat to fuel your body, and exercise because you enjoy it. In regards to that Easter chocolate you may have eaten – view it as fuel to help you workout IF you want to – not something you have to exercise to burn off!

Happy Tuesday 🤗xx

Tuesday Tip: Outdoor Activity Ideas 🚶🏼‍♀️

As the weather has become milder and with Easter and school holidays here it’s a great time to get some exercise outside! If you can’t stick

to your usual routine, or get to the gym, then here are some ideas for some ways to spice up that outdoor exercise – for the whole family.

Geocaching is a great option to make local walks more interesting. Geocaching is a real-world, outdoor treasure hunt that uses any GPS enabled device (probably your phone) to help you navigate to a set of GPS coordinates and then attempt to find the hidden geocache (container). You can download a free app to get started and all you need is your phone and a sense of adventure! There are geocaches all over the country – go to geocaching.com to get started.

Play walking bingo! Pick a theme – it could be wildlife related in the local parks, or local buildings etc. Make a list and then set off on a walk to spot those items. It’s Bingo when you’ve spotted them all!

Scavenger hunts – similar to walking bingo but this time to collect the items. These work best with nature-related themes. Make a list of things to find – a lichen covered twig, evergreen leaves, moss etc etc.

There are lots of wildlife and plant ID apps out there now – try downloading some and head to the park to ID some of the local fauna and flora. Or how about a litter pick? Head out with a bag and make it a competition for who can collect the most?

Closer to home, now is a good time to start preparing the garden for spring, or try making a homemade seed propagator and start to decide what you might grow later in the year and plant some early seeds.

Aside from this there are the usual outdoor games – frisbee, homemade skittles (bottles of water for the skittles), a little mini Olympics etc etc. Let your imagination run wild!

Hope some of these ideas help keep you amused, no matter your age

Enjoy 🤗

Xx

Tuesday Tip: Are Seed Oils Bad? 🛢️

If you’ve been paying attention to health trends lately, you may have heard that seed oils are apparently toxic. People claim that they cause inflammation, heart disease, and should be avoided at all costs. But is that really the case?

Despite the sensational headlines, the science doesn’t fully support these fears. A recent review of human research on seed oils suggests they’re not as harmful as some claim. Seed oils, like soybean, canola, sunflower, and corn oils, are simply vegetable oils extracted from plant seeds. The main concern is their high content of linoleic acid, an essential omega-6 fatty acid, which some argue may raise bad cholesterol or increase inflammation.

Whilst some studies have raised these concerns, newer, higher-quality reviews show that seed oils may actually benefit heart health. Replacing saturated fats with seed oils can lower LDL cholesterol and triglycerides, two key markers of heart disease risk. Plus, research suggests higher linoleic acid intake is linked to a lower risk of coronary heart disease and even a reduced risk of dying from it.

As for inflammation, the evidence is weak. A 2020 meta-analysis found no strong link between linoleic acid and increased inflammation. Even drastic reductions in linoleic acid didn’t lower levels of inflammatory markers.

So, should you avoid seed oils? Not unless you’re specifically intolerant or have a personal preference and don’t an actually like them . The idea that they’re “toxic” or harmful is, like many trends out there in the media, vastly overblown . Eating a balanced diet with a variety of fats – saturated, monounsaturated, and polyunsaturated is far more important.

Bottom line: Seed oils aren’t the villain they’ve been made out to be. Focus on the overall quality of your diet rather than obsessing over individual ingredients. Health isn’t about fearing one food; it’s about the bigger picture. So don’t stress over every drop of oil you use. Your heart will thank you.

Happy Tuesday! 🤗

Xx

Tuesday Tip: No Single Food is Making You Fat 🍔

We’ve all heard the myths; fatty foods, sugar, bread, or even chocolate are the culprits behind weight gain. If you just cut them out, you’ll reach your goals. But here’s the truth- none of these foods are directly making you fat. So, what is?

It all comes down to consistently eating more calories than your body burns or a calorie surplus. If your body burns 2,500 calories a day and you consume 3,000 calories of chicken, rice, and veggies, you’ll still gain weight. Similarly, if you consume 2,000 calories of chocolate and nothing else, you’ll lose weight. It’s all about energy balance; calories in vs. calories out.

So why do some foods like chocolate, cake, or fatty snacks get blamed? It’s because they’re calorie-dense and hyper-palatable, making it easy to eat more calories than you realise. 1g of fat has 9 calories, so high-fat foods tend to be ‘more expensive’ in terms of calories. You need fats in your diet, but they are calorie-dense, so they can add up quickly if not eaten in moderation.

Carbohydrates are ‘cheaper’ because 1g of carbs provides only 4 calories. And yes, you do need carbs in your diet as they’re your body’s primary source of energy. However, when foods contain both fat and carbs (chocolate, ice cream, or cake), the calories add up quickly. While these things might not be the healthiest options, they aren’t inherently ‘bad’. They just need to be enjoyed in moderation.

So, what’s the bottom line? Fat or weight gain happens when you consistently consume more calories than you burn. This means you don’t have to give up your social life, favorite foods, or go-to treats when trying to lose weight or get lean. Once you understand the principles of nutrition, energy balance, and fat loss, it becomes much easier to make healthy decisions without feeling deprived.

So go ahead, enjoy your slice of cake or a piece of chocolate, but remember, balance is key. Knowing how to manage your calories will set you up for long-term success. Keep these fundamentals in mind, and getting lean will feel a whole lot less depressing!

Happy Tuesday! 😊

Xx

Tuesday Tip: Lift Weights to Live Longer 🏋🏻‍♀️

We all know staying active is key to a long, healthy life, but did you know that lifting weights is a a strong predictor for longevity? That’s not to say cardio exercises aren’t important too but resistance training provides unique benefits that shouldn’t be overlooked.

One of the strongest links between resistance training and a longer life is its impact on muscle mass, strength, and particularly grip strength. Research shows that grip strength is not only an indicator of muscle health but also a predictor of longevity. Stronger grip strength is associated with lower risks of serious health issues, including cognitive decline, depression, and even hospitalizations.

Lifting weights doesn’t just improve strength—it also enhances mobility and balance. As we age, maintaining muscle mass and bone density becomes crucial for reducing the risk of falls and fractures. Strength training can slow or even reverse sarcopenia (age-related muscle loss), helping you stay mobile and independent for longer. Additionally, it has a positive effect on metabolic health, potentially lowering the risk of chronic diseases like heart disease and diabetes.

How to apply this info:

#1 Combine Cardio and Strength for Maximum Benefits

Cardio is fantastic for heart health, but adding resistance training strengthens muscles, bones, and joints, making you more resilient as you age. This combination optimizes both your cardiovascular and overall strength.

#2 It’s Never Too Late to Start

Whether you’re in your 20s or 70s, it’s never too late to start lifting weights. For older adults, it’s especially beneficial for preventing muscle loss, improving balance, and enhancing mobility. Strength training can significantly improve quality of life, even in later years.

#3 The Key Is Consistency

Like any form of exercise, consistency is key. You don’t need hours at the gym—just a few sessions a week of focused resistance training can improve your strength and overall health.

So, if you’re looking to live longer and feel better, don’t underestimate the power of weights. Pair it with your cardio routine and start building a stronger, healthier future today!

Happy Tuesday! 🤗

Xx