Category: Tuesday Tip

Tuesday Tip: Trick or Treat Yourself 🎃

Hallowe’en is increasingly becoming more of a ‘thing’ in the UK so it’s worth a quick mention about how to handle the celebration if you do choose to. Here are some fun fitness tips to enjoy Halloween while staying on track.

# Enjoy Real Pumpkin

While pumpkin spice lattes are high in calories, fresh pumpkin is nutritious and low-calorie, with only 26 calories per 100 grams. It’s fibre-rich, keeping you full longer, and contains no saturated fats or cholesterol. Packed with vitamins and antioxidants, especially Vitamin C and A, pumpkin supports healthy skin and vision. The seeds are also brilliant too. They are also full of anti-inflammatory compounds and rich in healthy fats, protein and fibre and recent evidence suggests they can help with pelvic floor issues.

# Watch Horror Movies

It may sound strange, but horror movies can help you burn calories! MA recent study found that watching a 90 minute horror film can burn around 113 calories. The adrenaline rush boosts your heart rate and reduces appetite, contributing to calorie burn.

# Take Halloween Walks

Take a leisurely stroll or jog through your neighborhood to admire Halloween decorations. This not only allows you to enjoy the spooky sights but also helps you get some activity in. Plus, if you have children you can use it to scout out which houses are amenable to trick-or-treating.

Eat Before Trick-or-Treating

If you trick-or-treat then eat before you go so you’re less tempted to dip into the children’s stash. When you’re hungry, unhealthy choices are harder to resist.

# Buy sweets last minute and offer alternstievs

If you’re open to people visiting your home to trick-or-treat then consider buying the sweets closer to the day so they’re not sitting around tempting you to tuck in when you’re feeling snacky. Also consider offering other things to trick-or-treaters – fruit may not be popular but unwanted small toys and children’s books might be. You could have a choice of a sweet or a book/toy. So you get to clear out some unwanted items and it’s better for the children’s health).

It is only one day so in the grand scheme of things it doesn’t really matter but it’s always worth being mindful regardless.

Happy Hallowe’en 🎃

Xx

Tuesday Tip: Glucose ‘Spikes’ 📈

Do you need to worry about blood glucose spikes if you don’t have diabetes?

Tracking blood glucose and avoiding “spikes” has become a trendy topic, with claims that maintaining a tight blood sugar range can lead to benefits like improved mental and physical performance, weight management, and reduced cravings.

For those without diabetes or insulin resistance, blood glucose levels (BGL) rising after meals is a normal and healthy response. Similar increases occur during high-intensity exercise. Fluctuations throughout the day, especially after eating, are natural as our bodies digest and absorb carbohydrates for energy.

Many factors influence BGLs. You can eat the same food at different times or under varying circumstances and experience totally different blood glucose responses. A higher BGL after a meal doesn’t necessarily indicate a “bad” food choice. For example, eating butter may result in a lower spike than a banana, but that doesn’t make it a healthier option.

Flatter blood glucose levels do not always equate to better health. Those without diabetes can maintain healthy fluctuations naturally through their pancreas and insulin response.

You do not need to:

– Stress about blood glucose spikes, even after consuming high-sugar foods.

– Wear a continuous glucose monitor without a medical need; they are essential for some but can create unnecessary anxiety.

– Avoid sweet breakfasts; just aim for balanced sweet or savoury meals with proteins, fats, and fiber.

– Purchase in ‘anti-spike’ supplements that lack evidence.

– Eat your food in a particular order. Eating your balanced meal together is absolutely fine for your BGLs.

Simply focus on good health practices:

– Aim for balanced meals with carbs, proteins, fats, and fiber to slow digestion.

– Include complex carbs like whole grains, starchy vegetables, and legumes.

– Stay active in ways you enjoy.

– Stay well-hydrated.

– Manage stress and ensure adequate sleep.

So don’t stress about glucose spikes or spend money on expensive products to track it.

Happy Tuesday 🤗

Xx

Tuesday Tip: Is Sugar ‘Toxic’? 🍭

Sugar is often labeled as a “toxic” and something to be removed from our diet – especially by trendy social media fitness and health influencers but is there any truth to this?

Sugar refers to sweet-tasting, soluble carbohydrates, including simple sugars like glucose and fructose, and compound sugars like sucrose. These sugars naturally occur in foods such as fruit and dairy and are also added to many processed products. All carbohydrates break down into glucose, the body’s preferred energy source.

The key distinction between sugars and complex carbohydrates lies in their digestion. Simple sugars are absorbed quickly, while complex carbohydrates contain fibre, leading to slower digestion and absorption.

Sugar can become problematic when consumed excessively, leading to underconsumption of essential nutrients like protein, vitamins, and fibre, or causing prolonged spikes in blood glucose levels. Temporary increases in blood sugar after eating are normal, but consistently high levels can be harmful.

High-sugar foods (which are often also high in fat) can be energy-dense yet not very filling. In such cases, it may be wise to reduce these foods while focusing on more satisfying options. This doesn’t mean that sugar is inherently ‘bad’; it’s about finding balance and complementing your diet with nutritious foods.

Sugar can be beneficial, especially for fueling training and meeting high energy demands. It provides quick energy for the brain and muscles and is vital for recoveryand addressing low blood glucose levels, particularly in individuals with Type 1 Diabetes.

Additionally and importantly, sugar brings joy and enjoying sweet treats adds pleasure to life.

In moderation, sugar can and should be part of a balanced diet, providing both energy and enjoyment, and should not be avoided- it’s all about balance!

Happy Tuesday 🤗

Xx

Tuesday tip: Exercise for Happiness 😁

Physical activity is not just beneficial for our health; as many regular exercisers know it can also significantly enhance our mood and overall mental well-being. Here‘s how:

# Supporting Neurotransmitters Engaging in regular physical activity can elevate the production of serotonin, a crucial neurotransmitter that plays a vital role in regulating mood and cognitive functions. Higher serotonin levels are associated with improved feelings of well-being and reduced symptoms of depression.

# Boosting Endorphins

Exercise triggers the release of endorphins, chemicals in the brain that act as natural painkillers and mood elevators. This release can create a temporary “high,” helping to alleviate feelings of sadness and promote a sense of joy and vitality.

# Reducing Inflammation

Regular exercise is effective in lowering inflammation levels in the body. Chronic inflammation has been linked to various mental health issues, including depression. By mitigating inflammation, exercise can potentially contribute to a more stable and positive mood.

# Decreasing Stress

Exercise serves as a powerful antidote to stress. Research has shown that physical activity can help reduce the body’s inflammatory response to stress, which is often connected to depressive symptoms. By managing stress through exercise, you may experience greater emotional resilience and overall happiness.

# Social connection

If you’re taking part in a form of group exercise there’s also the added bonus of social connection which brings further feelings of happiness, belonging and camaraderie.

Incorporating regular exercise into your routine can lead to significant improvements in mental health, offering both immediate and long-term benefits. Whether it’s a walk, a workout, a fitness class, or gardening , finding a form of physical activity you enjoy can be a crucial step toward a happier, healthier life.

Happy Tuesday 🤗

Xx

Tuesday Tip: Maximizing Immunity 🦠

With the cold, wet weather hitting its definitely cold/flu season so you will hear lots of promotion of products which can ‘boost’ your immune system. While the idea of “boosting” the immune system is popular there are actually no scientifically proven direct links between various lifestyle changes and enhanced immune function. Having said that there are things you can do to support your immune health.

When you experience symptoms of illness, it’s actually your immune system reacting to infections or injuries. So these responses are good as it means the immune system is doing its job. Ways you can help it do this include:

# Diet and Lifestyle

⁃ Aim for a balanced diet, with plenty of fruit and veggies, whole foods and a variety of nutrients.

⁃ Exercise is important and has been shown to increase immune system activity and enhance immune function and overall health.

⁃ Sleep is vital to allow your body to recover and function optimally. Also it’s important to stay hydrated.

⁃ Smoking and alcohol consumption hinder the immune response so are good to avoid or reduce. Obesity and diabetes have the same impact too so it’s important to manage these factors where possible.

# Essential Nutrients

⁃ Vitamin C may reduce the duration and severity of colds. Studies indicate an 8% reduction in symptom duration and a 50% reduction in upper respiratory infections.

⁃ Vitamin D supports immune function and helps prevent infections. Many people do have low levels so it’s often worth supplementing during winter (I’ve written more detail about this in a previous post).

⁃ Some research suggests garlic can lower illness frequency and severity, though the studies do have some limitations but it shows potential. Consuming two cloves daily or an equivalent garlic extract may be beneficial.

# Avoid Low Energy Availability (LEA)

Going on fad diets and drastically cutting calories is a great way to reduce immune system function. If you’re trying to lose weight ensure a moderate calorie deficit and don’t be tempted to cut out carbs (the best source of energy for muscles and brain function)

While direct “boosting” of the immune system is not scientifically supported, maintaining a healthy lifestyle and balanced nutrition can significantly enhance your immune response. Focus on a balanced approach , and beware of trendy supplements or extreme diets.

Happy Tuesday 🤗

Xx