Category: Tuesday Tip

Tuesday Tip: Collagen – worth the hype? 💊

Collagen supplements are a common topic, in relation to skin, joint health and fitness but does it actually work and do you really need the supplements?

Collagen is the most abundant protein in the body. It provides structure and elasticity in muscles, tendons, ligaments, skin, blood vessels, and connective tissues. As we age, collagen levels drop, resulting in wrinkles, saggy skin, joint pain, stiffer tendons and ligaments, and weaker muscles. A diet high in sugar, excessive sun exposure, and smoking also diminish collagen levels. As a protein source, collagen is an excellent one, with more protein per calorie than other sources and less sodium and sugar.

Social media is full of endorsements from celebrities for collagen products. They’re certainly no miracle product but there is a growing body of evidence suggesting it can improve skin, joint health, promote wound healing, and fend off muscle wasting. Studies show improvements in skin elasticity, blood circulation to the skin and less dryness. Interestingly a small study of men with age related muscle loss showed that collagen combined with weight lifting led to more muscle gain than just lifting weights alone. While research is mixed, a few studies have also shown that collagen can help with arthritis pain and sports-related joint pain.

Although research is limited it is promising and it’s certainly worth considering including more collagen in your diet but you really don’t need to spend money on supplements or fancy drinks etc. As with anything it’s always best to get your nutrients from a healthy, balanced diet.

If you’re a meat eater the easiest option is bone broth, chicken, pork or salmon skin. Egg yolk is also a great source as are any foods with gelatin in (haribo included lol!). For vegans or vegetarians it’s more challenging but foods like soybeans and other legumes, spirulina and agar, both derived from algae can help. In addition eat plenty of leafy green vegetables, citrus, eggs, berries, tomatoes, cabbage, pumpkin seeds, avocados, and garlic, which can provide your body with nutrients to support it’s own collagen growth.

Happy Tuesday 🤗

Xx

Tuesday Tip: Curbing Sweet Cravings 🍭

Having a sweet tooth is normal, but if it’s getting in the way of your results, it’s vital to address it if it means you’re overeating sweet things and going over your calories. There’s nothing inherently wrong with sugar but excessive intake has been linked to various health issues like obesity, type 2 diabetes, heart disease, and tooth decay.

The rollercoaster of sugar highs and crashes can negatively impact your energy levels and overall well-being.

Here are some ways to tackle these cravings.

# Mindful Eating: Pause, ponder, and choose wisely.

Before reaching for that sugary treat, pause and assess your hunger level. Are you genuinely hungry, or is it a craving? By being more aware of your body’s signals, you can choose healthier options and avoid unnecessary calories.

# Balanced Meals: Build balanced meals that satisfy your nutritional needs and taste buds. Include carbs, protein, healthy fats, and fibre in your diet to stabilise blood sugar levels and keep you feeling full for longer.

# Swaps: it won’t always cut it but swapping to sweet fruits like berries, grapes, pine ale etc can help. Another good tip is to bulk out sweet snacks with things like raspberries and strawberries. Then you can still have some chocolate or whatever you fancy but the berries will help bulk it out and give that sweet hit with minimal extra calories. You’ll satisfy your sweet tooth but also provide essential nutrients for your body.

# Plan Your Treats: Plan in some sweet treats. By savouring your favourites mindfully, you’ll conquer those cravings without derailing your journey, rather than feeling deprived.

# Address Underlying Causes:

Sometimes, sweet cravings may be a result of emotional eating or stress. Addressing the underlying causes of your cravings is essential. Find alternative ways to cope with emotions, such as going for a walk, meditation or doing something fun.

Happy Tuesday 🤗xx

Tuesday Tip: Under-reporting food 📝

The sad truth is that people are terrible at accurately reporting how many calories they’re eating and multiple studies demonstrate this time and time again. For example in a couple of recent studies participants were convinced they were eating 1200 cals or less a day but on average they were eating over 2200 cals! In other studies it’s been shown people under-report by an average of 1500 cals.

It’s not that surprising – if you’ve never tracked your food intake, why would you have any idea how much you’re actually eating? This is even harder when we are surrounded by calorie dense, easily accessible foods which are easy to over eat.

It’s quite fashionable at the moment to disparage calorie tracking (ironically often by those social media ‘experts’ who’ve spent years tracking their own food) but it’s still something that’s actually really important.

Aside from providing a reality check on how much you’re eating it also helps as it gives you a better idea of not only calorie content but also other nutrients. You learn what actual portion sizes look like and how many calories some of those restaurant meals actually contain but equally you may find other things you’ve avoided through ‘fear’ are actually fewer cals than you thought. It also dispels the marketing myths around foods and the assumption that ‘heathy’ foods are naturally low calorie etc.

Tracking isn’t so much about tracking but more about increasing knowledge and awareness about your diet and habits and then how you can make positive changes. Not everybody has to track, but most people could benefit from tracking for a short period of time.

Happy Tuesday 🤗xx

Tuesday Tip: Beat the bloat 🎈

Bloating is generally characterised by the stomach feeling expanded such as from excess gas, air, food, fluid or other gastrointestinal mechanisms. It’s normal for bloating to increase waist size by 5-8cm.

Some level of bloating is normal – and we often perceive it to be bigger than it is due to a feeling of fullness. However it shouldn’t

be painful and if it is or it’s severe to frequent and you’ve ruled out the factors mentioned below then speak to your GP.

Here are some common non-medical explanations for bloating.

# Eating too quickly / not chewing enough

The first part of the digestion process occurs in the mouth. The less chewing you do, the more ‘work’ other parts of the digestive system needs to do. This can lead to bloating.

# Sugar alcohols / sweeteners

Sugar alcohols like sorbitol, xylitol, erythritol and mannitol can be associated with bloating. This is because they pass through the small intestine undigested and undergo fermentation in the large intestine. This produces extra gases and can lead to symptoms of bloating. Some people are more sensitive than others so if you consume a lot of sugar-free products it’s worth cutting back a little to see if that helps.

# Increasing fibre too quickly

If you have just started eating more vegetables, whole grains, beans or legumes than usual then it can take time for the gut to adjust. Instead slowly increase fibre, alongside a lot an increased water intake.

# High stress levels

The brain and gut are connected via the vagus nerve, known as the gut-brain axis. External stress activates the sympathetic nervous system directing blood flow away from your gut, which can reduce movement of food through the digestive tract and leading to bloating.

# Chewing gum or carbonated drinks

Chewing gum generally results in swallowing air and it also contains sugar alcohols. Carbonated drinks can also increase gases in your stomach, leading to bloating. If you have these often and bloating is a concern of yours, try reducing them to see if it helps.

# Large volume meals

Eating a large amount of food in one sitting means a lot of food volume in the stomach, potentially leading to a feeling of bloating or distention. Try to avoid a pattern of not eating or eating little and then having very large meals and instead aim to even out portion sizes across the day.

# Food allergies

There are food allergies (lactose intolerance, coeliac disease, etc) which can cause bloating but if you believe this to be the case then speak to your GP.

# Hydration

Dehydration leads to constipation, which leads to bloating. And while it may seem counterintuitive to drink more water when you feel bloated it can actually help – especially in warm weather.

Happy Tuesday 🤗xx