Category: Tuesday Tip

Tuesday Tip

Tuesday Tip: Staying Healthy on Holiday

Dr Nancy P

Tuesday Tip: Staying Healthy on Holiday🌴

We’re firmly in to the summer holidays now and many of my clients are going away and worrying about maintaining their fitness, so here are a few tips for staying healthy on hols.

#1 Workout anywhere

If you don’t have access to a gym or don’t want to spend your precious holiday time in one then no prob – take a resistance band with you and a skipping rope and you can do some cardio and resistance work wherever you are. 5 mins of skipping and a 5 – 10 min band workout is easily doable (crab walks, hip abductions, etc 2 – 3 sets of 10 -20 reps).

#2 See the sights

See the sights and get some activity in! Take walking tours around the city, guided treks in the countryside, hire a bike or a kayak, take a snorkelling trip etc. They are a fun way to get out, get active and see new places and make the most of your time away.

#3 Pack snacks

Finding healthy foods at airports and on planes/ferries etc can be tricky, so come prepared. Throw a few cereal bars in your luggage, pack fruit for the plane/ferry – this will hydrate you as well. If you’re out on day trips grab an extra apple or banana from brekkie and take that with you, or buy some local fruit and store it in your hotel mini fridge.

#4 Take time out

Emotional health is important too. Yes holidays are meant to be relaxing but they can bring their own stresses – especially if you’re herding small people around too! Try to take some time out to de-stress – try some yoga, meditation, even just a few mins of deep breathing.

#5 Try something new

What better time to try something new? If you’re at a hotel with outdoor activities give something new a go – paddle boarding, mountain biking, volley ball etc or perhaps they have classes etc so it’s a perfect time to try them.

#6 Explore

Don’t obsess about not finding somewhere to workout – just get out, have fun, explore and enjoy your holiday and you’ll probably find you’re more active than you realise anyway!

Happy holidays 🤗

Xx

Tuesday Tip

Tuesday Tip: Lemon water

Dr Nancy P

Tuesday Tip: Lemon water 🍋

There are many claims on social media that lemon water aids digestion, detoxifies, rejuvenates skin, aids weight loss, boosts metabolism, balances pH, reduces inflammation, cures cancer, boosts the immune system.. etc. So is lemon water really an elixir of life? Nope!

# Weight loss

Lemon contains pectin (fibre) which aids the feeling of fullness, but a squeeze of lemon only leaves trace of pectin. It’s more likely that the water is filling you up and stopping you reaching for a snack. No magic from the lemon. 

# Detoxification

The only things in your body that are going to get rid of toxins are your liver and kidneys. They don’t need help, certainly not from lemon water. Nothing you eat or drink can ‘detox’ your body.

# Balancing pH

The idea is that our bodies are too acidic (causing issues from ill health to weight gain), and you must neutralize this with ‘alkaline’ foods. If your blood pH changes it is a physiological problem (which can result in death) and needs urgent medical attention. Nothing you eat or drink alters the body’s pH. Similarly countless studies show that cancer growth has nothing to do with alkalinity. Even if you could alkalise your body enough to kill cancer cells you’d be dead from the alkalinity!

# Boost metabolism

Lemon water has no impact on your metabolism. Most “metabolism boosting” foods actually do very little or create only a temporary effect – certainly a little squeeze of lemon won’t do it.

# Digestion

Staying hydrated is what benefits your digestive system, helping your body absorb nutrients. Adding lemon won’t make a difference. 

# Immune boost

A whole lemon contains 18.6mg of Vit C. The daily recommnded dose is around 80mg! Unless you’re seriously malnourished, it’s unlikely that you need the additional micronutrient benefit that lemon water might give you.

Lemon water can actually do you harm. It causes tooth enamel erosion and digestive issues e.g. gastroesophageal reflux disorder (heartburn, nausea, and vomiting) and recent studies have shown a link to migraines.

So drink it if you like the taste or the ritual of it, but don’t expect any health benefits from it!

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Why Weight Loss Plateaus

Dr Nancy P

Tuesday Tip: Why weight loss plateaus 📈

Usually a few months into a new diet (or eating regime) we start to see plateaus – this is despite people claiming they are still eating the same amount (at a calorie deficit) and exercising the same. Why?

It could be that you’ve lost so much that your caloric requirements have dropped slightly and therefore you need to adjust your calorie goals, but there’s another more common reason.

A couple of recent studies found that as weight (fat) loss dropped participants subconsciously increased their calorie intake. For every 1kg of fat lost, they were consuming an extra 100 calories per day, without realising they were doing it. This is due to increased hunger in response to weight loss, and as the kgs drop, the extra calories sneak back in. So after losing 3-4kg that’s an extra 300-400 cals a day which puts you back at maintenance calories, stalling weight loss.

Another study also fund that for every 1kg lost participants expended 20 – 30 cals less energy per day. This is a subconscious reduction in NEAT (non-exercise activity thermogenesis) such as standing less, walking less etc and a decrease in bodily functions e.g. blinking less, breathing slower etc

Over the course of several months, with a fat loss of say 4kg you could be unknowingly consuming an extra 400 cals, and burning 120 cals less, that means a extra 520 cals a day which wipes out your deficit, can stall any fat loss and even cause weight regain.

So what can you do?

Usually a few months in, with fat loss going well, people go back to eyeballing portion sizes and that’s where those extra calories will sneak in from slightly larger portions, an extra 5g here and there etc so I encourage my clients to go back to basics and measure portions. Also be mindful of extra mouthfuls of things you’re not tracking (grabbing the odd handful of cereal, crisp, etc).

Focus on more filling foods to help combat the hunger too – foods high in fibre, protein and good fats.

In terms of energy expenditure – try to be as active as possible – add a few more steps to your day for example, be mindful of standing more than sitting etc.

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Calorie Cuts

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 🤗

Xx

Tuesday Tip

Tuesday Tip: Magic Celery juice

Dr Nancy P

Tuesday Tip: Magic Celery juice 🥬

You may have heard of the latest super food trend of celery juice. According to social media celery juice is magic and can restore natural stomach acid production, improve digestion, reduce inflammation, improve autoimmune disease, starve bad bacteria, flush out viruses, balance your body’s pH, detox your liver, clean your blood, hydrate on a deep cellular level, eliminate migraines, reduce anxiety and panic attacks, and reverse brain fog, depression and anxiety – in just a week!

Apparently you have have the juice (no pulp) 30 mins before breakfast. So what’s so good about celery and is there any truth to it? Celery is actually very nutrient dense. It’s low calorie, high fibre, rich in vitamin C, K, calcium, magnesium, sodium, potassium and folate. It also contains lots of antioxidant polyphenols – preventing cell damage, boosting the immune system and reducing inflammation etc.

But is there any evidence it can do everything these people claim? In short – no.

There is no published research supporting these health claims. If you like celery and want to drink the juice then go for it – even if it’s just a placebo effect, it certainly won’t do any harm. But it isn’t going to magically make you lose weight or cure all your ailments.

It’s important to realise that no single food in isolation can provide everything we need for optimal health. Celery juice may be something to complement an already balanced diet, but what about the fibre you’re missing when you juice it? The majority of the fibre is in the pulp that you throw away. A much better option would be to include celery as part of your daily servings of fruit and veg in a salad, or smoothies or cooked in casseroles, soups, etc.

At the end of the day all vegetables are good for you, including celery. If juicing it and drinking it first thing makes you feel good then go for it! If not then just eat it, or if you don’t like celery don’t eat it! There are many other vegetables and fruits that are high in phytochemicals and antioxidants eg brocolli, spinach, berries etc. So just choose the veggies you enjoy eating and have them!

Happy Tuesday 🤗

Xx