Tag: calories

Nutrition and Calorie Tips

Low calorie or “normal” ice cream?

Dr Nancy P

Low calorie or “normal” ice cream?….. 🍦

Here are two ice cream options – one is a low calorie, currently very popular ice cream stick – a halo top strawberry cheesecake one. The other is an oldie but a goodie and just a “normal” ice cream – the humble strawberry split.

Now anyone who knows me knows I’m a massive fan of the low calorie Halo top ice cream – not just because they’re low calorie but because they taste good. But it’s very easy for people to discount the “normal” strawberry split. So whilst these are obviously not directly comparable in flavour and texture etc they are very similar and serve a similar purpose – as a dessert or snack. One is marketed as low calorie, one isn’t.

I think it’s safe to assume that many of use would presume the halo top ice cream is the “healthier” option as it’s marketed as low calorie, and certainly the lower calorie option. In reality it’s not – the strawberry split is actually considerably fewer calories. So if you were tracking calories and trying to lose weight/bodyfat then the strawberry split would be a better choice. It does however have a bit more sugar than the Halo top – so if weight loss isn’t a goal but you want to go for a less sugary option then the halo top might be the better choice.

Overall the differences are relatlively small. Neither is a “healthier” option – it’s ice cream. Ice cream isn’t consumed to provide us with nutrients – it’s consumed because we enjoy it – so choose the one you enjoy most! However, as always, be aware of those calories – you may find some of your favourite ice creams aren’t actually as bad as you thought they were!

Now go and enjoy an ice cream

🤗

Xx

Tuesday Tip

Tuesday tip: Skipping to Fitness

Dr Nancy P

Tuesday tip: Skipping to Fitness 🏃🏼‍♀️

With gyms closed we’re all having to workout at home (or outside) but as the weeks go on motivation can wane. Having just had Easter too you may, like me, be feeling like you need to do some exercise. If you can’t face long home workouts or don’t have time with home schooling/ work etc then I have the perfect solution!

This is one of my favourite cardio exercises (as many of my PT clients will already know!) – skipping! It’s cheap, easy to do and can be done almost anywhere – and it’s really effective too! As well as being great for improving cardiovascular fitness, it is also great for helping to recruit and increase fast twitch muscle fibres to keep you agile, and improves balance and coordination . Studies have shown it is as effective as a 45 minute run in improving fitness and fat burning. And contrary to what you might think If done properly, skipping is lower impact on the joints than jogging or running. However, it does require the correct technique – light 2 footed jumps on the balls of your feet, only a couple of cms off the floor. This amount of impact is enough to support healthy bone density and prevent osteoporosis but not enough to stress the knees, ankles and hips too much.

And even better, a recent study by the Waseda University in Japan discovered that participants who took part in ten mins of skipping a day experienced a drop in appetite (compared to those who did nothing or did other cardio exercises such as cycling and running). It turns out that the up and down movements from skipping actually cause less ghrelin (the hunger stimulating hormone) to be produced by the gut. So you end up feeling less hungry – which means you will tend to eat less! Ideal for lockdown eh?

Try 2 min blasts now and then through your day.

Happy Tuesday 🤗

Xx

Recipes

Almond Caramel N’ice Cream

Dr Nancy P

Perfect weather for n’ice cream! This is really scrummy and tastes delish. It doesn’t need any extra sugar as the bananas and date caramel give it tonnes of rich sweetness and creaminess. It’s also pretty quick to make. I usually make up a big batch of the date caramel so I can use it for other stuff (or just eat it by the spoonful!).

If you don’t have dates you can just add use caramel syrup with almond butter (the sugar free one for coffees works well) or any liquid sweetener or sauce! You can even buy date syrup if you wanted to use that 🤗

The caramelised almonds are yummy as a snack on their own too!


You will need:

8 – 10 Medjool dates (this will create extra caramel so reduce if you don’t want any spare)

1 tbsp Almond butter

1 tbsp hot Water

4 frozen bananas

Handful almonds

Drizzle of maple or date syrup or any liquid sweetener

It’s best if you peel and slice your bananas for freezing as it makes it easier for the blender to handle so make sure your bananas are well frozen first.

First caramelise the almonds. Pop the almonds into a dry frying pan, add a good drizzle of maple, coconut or date syrup and heat. You need to keep an eye on this – you want it to start to bubble and thicken but not burn. Keep stirring so they don’t catch. Once the syrup is reduced down and they’re well coated tip them out in to some baking paper and allow to cool. You can break them apart once cool.

  

Then make the almond caramel. Chop the dates and pop in to a high speed blender together with the almond butter. Depending on how dry your dates are you may not need all the water so start with half. Process well, adding the rest of the water if necessary, until you have a smooth caramel. Remove this from the blender (don’t worry about getting every last bit out and there’s no need to clean the blender).

Pop your frozen bananas in to the blender and pulse to blend the banana. Once it’s almost smooth add a tablespoon or so of the caramel back in to the blender with the bananas (add as much as you want – to taste). Blend well and then serve with the almonds sprinkled in top. If you want to serve it later freeze in small portions (plastic food bags or ice cube trays work best) and reblend briefly before serving to remove any large ice crystals.


Nutrition and Calorie Tips

OMG I’ve ruined my diet ?

Dr Nancy P

OMG I’ve ruined my diet ?….. 🍦🍪

We all know the feeling, it’s mid afternoon, we’re a bit peckish but we’re ‘being good’ so don’t want to reach for a biscuit. Instead we grab a couple of slices of toast – nothing wrong with that right? It means we’re still on track with our ‘diet’ and all’s well….

But some days you may not have that will power… sun’s out, so you grab a cornetto out the freezer.. then have just one Jaffa cake… which becomes 2, 3, .. or maybe just one more – so that’s 4 and perhaps a final one… so you finally stop at 5! Now you’re wracked with guilt! How could you be so stupid? You’ve totally ruined your ‘diet’! Why don’t I have any self control you say to yourself?!

Hold on just one second! Perception is a wonderful thing… and it can also be a terrible thing. That toast that seems ‘ok’ may not be that much better. Two slices of sourdough toast with butter is up to 424 cals. That cornetto and 5 Jaffa cakes… a mere 384 cals! So neither is a great choice if you’re trying to stick to a particular calorie goal, but in most cases you’ll view the cornetto/Jaffa cake saga as a total disaster on the diet front, whilst probably overlooking the toast completely.

It pays to be aware of the calories in what you’re eating. That way you can choose with knowledge rather than your preconceived or conditioned ideas about what’s ‘bad’ or ‘good’. Being aware of the calories in different foods empowers you to make that choice and can help remove the guilt. Knowledge is power!

🤗

Xx

Tuesday Tip

Tuesday Tip: Managing Anxiety

Dr Nancy P

Tuesday Tip: Managing Anxiety 😥

We’re bombarded with Covid-19 info, which combined with closure of businesses ,schools and public events can create anxiety. If anxiety is affecting your ability to function then speak to a professional, but there are also some things you can do to help.

#1 Acknowledge it

Denying it will only cause more stress, so be aware of it and accept it; it’s ok to feel anxious.

#2 Focus on the right info

Avoid the scaremongering news and find positive stories about those who’ve recovered. Remember the recovery rate far outweighs the mortality rate (WHO data). 

#3 Switch off

Constant social media increases anxiety (plus much is inaccurate!). Timelines create “anticipatory anxiety” where people expect something bad to happen leading to panic and increasing anxiety. Choose 1 or 2 times a day to check the latest govt info from reputable sources.

#4 Stay active

Exercise keeps you fit and healthy (stimulating the immune system), and needs concentration, so is a distraction. It combats physiological symptoms of anxiety e.g. nausea, muscle tension etc and the endorphins make you feel better, as will fresh air and sunshine if you can get out.

#5 Eat well

It’s easy to resort to self destructive behaviours e.g. booze, overeating etc. Remember alcohol is a depressant so won’t help your mood, and overeating can lead to a cycle of guilt. Aim for balanced meals and include all the foods you enjoy, in moderation.

# 6 Sleep

Anxiety affects sleep quality so stick to a good sleep routine; get up at similar times, create a calming environment to sleep in, avoid the news/social media at night.

#7 Be realistic

Your daily routine has completely changed so don’t expect it to be easy. Allow yourself time to process the change in daily life and planned events etc. Take breaks, accept that you won’t be as productive at home, or that home schooling is hard etc. Everyone is feeling the same.

#8 Keep in touch

It’s easy to recreate social events and stay in touch with friends/family with zoom etc. Try to connect with friends rather debating with strangers on social media. It’s ok to take some alone time too! 

Hopefully these will help you.

Happy Tuesday 🤗

Xx