Tag: calories

Tuesday Tip

Tuesday tip: Watch Those Swaps

Dr Nancy P

Tuesday tip: watch those swaps 🥦🥛

Food fads and ‘healthy’ swaps are all the rage but they may not always be the best option for you and your gut. Sometimes too drastic a cutback or too dramatic a switch can result in GI issues such as bloating, constipation or abdominal pain — or exacerbate pre-existing GI issues. Here’s a few common swaps you may want to rethink.

#1 Cauliflower for Carbs

We’ve all heard of cauliflower rice or pizza crust and whilst it does reduce carbs (and calories) it’s also high in fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAP). These can cause gastrointestinal distress, gas and bloating. Instead stick to white potatoes – full of energy, soluble and insoluble fibre and low FODMAP.

#2 Non-dairy milk

There is nothing wrong with non dairy milk in itself but it lacks the probiotics our gut needs. So if you’re not allergic to dairy then try to have some yoghurt or kefir as well which contains live active cultures. If you are sensitive to lactose these may still be an option for you as the cultures break down the lactose before it reaches your intestines. If you’re vegan then consider going for a probiotic supplement or foods like kimchi, sauerkraut, tempeh etc.

# 3 High fat in place of carbs

Keto is all the rage with people ditching carbs for protein and high fat foods. But this can cause both diarrhoea or, due to low fibre, constipation. So just go a bit easy – have half an avocado not a full one, add a little coconut to smoothies rather than 2 tbsp of coconut oil etc. And get lots of fibrous veggies in too.

#4 Sugar alcohols

Sweeteners such as erythritol, sorbitol, mannitol and xylitol are used to sweeten foods with less calories and impact on blood glucose levels. But these sugar alcohols can cause gas, bloating and diarrhoea. You may be better off simply using less sugar and adding spices (ginger, cinnamon etc). Studies have shown the difference in sweetness isn’t even perceptible with the spices.

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday tip: Stick to your resolve

Dr Nancy P

Tuesday tip: Stick to your resolve 💪🏼

Well it is the start of a brand new year, it’s a classic time for people to set themselves new goals. I talked about setting alternative resolutions last week but you may also have resolved to make this the year you finally start, and stick with, an exercise program but it’s all too easy to give up after a few weeks. You’re not alone, judging by the fact that the January crowds in the gym are long gone by February!

So the question is how to turn your determination into action you can sustain for more than 30 days? Here are a few tips to make sure you start out right:

#1 Define Your Challenge

Write down your fitness goal – be as specific as you can. How do you want to look? What weight or body fat do you want to be? Or what size clothing do you want to fit in to? Or if you’ve got a more specific goal like building strength in a particular area, or tackling a fitness challenge like a marathon or climb or canoe etc? Write it all down and then divide it by 3. That’s roughly your 90-day goal, to get you a third of the way there!

#2 Make Time For Your Health

Work towards 30 – 45 mins of physical activity every day. Now before you panic, that doesn’t mean hitting the gym every day, but it does mean some sort of activity, even if it’s walking up and down the stairs at work, a lunchtime jog, walking the dog, a gentle bike ride, walking part of your journey to work etc. When the weather is good take advantage and get outside – it will make you feel good! If you’re brand new to fitness or coming back from injury then start with two 15 min sessions or three 10 mins ones and build from there.

# 3 Discover What You Enjoy

The most critical part of a long term, sustainable success with a fitness plan is actually enjoying what you do. Choose something that makes fitness fun! Take the chance to try something new – it’s the perfect time – everyone is bringing out their new classes and programs, and there are loads of beginner sessions out there too at this time of year. So dip your toe in a variety of activities and find something that works for you. As a beginner to that activity, almost anything you choose will be challenging, but gains will be made from your very first week which will help you feel motivated to continue – win win!

#4 Find a fitness buddy

Train with a friend who’s at about your level of ability and has similar goals. You’ll be far less likely to skip your workout when you know someone is depending on you. It’s also more motivating when you push each other, and you’ll be far less likely to cut your sessions short. Also try to surround yourself with people who are on a similar journey to you. People who choose healthy lifestyles will engage in behaviours which will rub off on you without you even realising it. They also won’t be the ones trying to sabotage your efforts! So make friends with someone in class, get chatting to the work colleague that cycles in every day, set up a lunchtime netball team… Make it social and you’re more likely to stick to it!

#5 Avoid Comparing Yourself To Others

So although you want to surround yourself with people on the same fitness kick, try not to compare yourself to them. Instead, compare yourself to the you of last week. If you make every week better in some way than the one before then you’re moving forward and making progress. There’s no point comparing yourself to anyone else – everyone is on their own journey and has their own challenges. As long as you are making progress then you’re doing good! That progress can be measured in lots of ways – it’s not just about the scales, walking a little further or faster, adding half a kg to your weights, getting further through the class before needing a break, doing your belt up one notch tighter, adding an extra workout to your week…. measure your progress in multiple ways and you’ll see how far you’ve really come!

What are your goals for 2019?

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Avoid the Protein Hype

Dr Nancy P

Tuesday Tip: Avoid the Protein Hype 🍞

Protein enhanced products are everywhere now – protein chocolate, protein porridge, protein crisps…. but is there really any benefit? Or is it just a marketing ploy?

Protein is important for muscle repair and growth so it’s vital for those wishing to build lean muscle. It also helps to keep you fuller for longer, so can aid in weight loss as it means you’re less hungry, and less likely to overeat. This has lead to widespread hype and a proliferation of protein-enhanced versions of existing products. These obviously appeal to people interested in weight loss and fitness but are they really worth the calories?

Well in most cases, no they’re not, and you’d be better off making different choices for those calories. Just because the word “protein” is on the side doesn’t instantly make it healthy, or low calorie (in fact in most cases they’re higher in calories) and often not even a great choice for protein content either!

For example in a special K Protein bar you would get 4g protein, 123 cals and 6 g of sugar… great … but a slice of bread will give you 5g protein for only 95 cals and 2g sugar (and at 5% of the price!). If you wanted to get a typical serving of 25g protein you’d have to have 6.25 bars, nearly 770 cals and 37.5g sugar!! Other examples – branded protein smoothies provide about 8g protein, 220 cals and 33g sugar, Snack packs (e.g graze) give about 7g protein, 130 cals and 1g sugar whereas a glass of semi-skimmed milk is 13g protein, 180 cals and 17 g sugar, and a packet of salted peanuts is 8g protein, 171 cals and 1g sugar etc

So if you enjoy these products – then go for it! But if you’re consuming them because you think they’re healthier or better for you due to the protein content then you’d be far better off saving your pennies and calories and just having a piece of toast instead!

Happy Tuesday – Enjoy your toast 🤗

xx

Tuesday Tip

Tuesday Tip: Beating post workout hanger

Dr Nancy P

Tuesday Tip: Beating post workout hanger 🍔

Working out in the morning is fab but if it’s leaving you so starving that you end up over-eating later in the day then here are some mistakes you may be making, and tips to help.

#1 Not eating before you workout

If you’re working out first thing your blood sugar and energy levels are low and you’ll be using stored glycogen to fuel you. So when you finish you will crave food (especially sugar). If you find you can’t control these cravings then try to have a 100-200 cal snack an hour before your workout e.g. apple and nut butter, greek yoghurt and fruit, half a protein smoothie etc.

#2: Too little sleep

Lack of sleep causes release of ghrelin which increases hunger. Studies have shown that losing just 80 mins sleep can increase calories consumed by 550 cals the next day. So if you’re getting up early to workout you have to make sure you’re in bed at the right time the night before.

#3: Too many carbs

You definitely need carbs after you workout but if you go for a very carb-heavy snack/meal you’re priming yourself to crave more sugary carbs later in the day. If you can withstand the cravings then have whatever you like, but if not then have something that’s got a balance of protein, fats and carbs e.g wholegrain porridge and fruits, greek yoghurt and fruits and nuts, toast with nut butter and banana .

#4: Too little water

It’s even easier to be dehydrated after a morning workout as you may well be dehydrated from the night too. Ensure you have a big glass of water when you wake up and ensure you drink plenty during your workout or after if you prefer,

#5: Too few cals

When you start the day well with a workout, it’s easy to get hooked up on wanting to stay in a massive calorie deficit. Whilst it shouldn’t be an excuse to pig out, equally you don’t want to be too restrictive as you’re likely to end up over eating later. Eat a normal balanced meal with protein, fats, carbs and fibre after your workout (be it brekkie or lunch).

Happy Tuesday 🤗

xx

Tuesday Tip

Tuesday Tip: Metabolism Myths

Dr Nancy P

Tuesday Tip: Metabolism Myths 🌶

Social media is full of claims about things that will speed up your metabolism so you burn more calories but sadly most of these claims are false. Here are a few of the myths.

#1 Smaller frequent meals speed it up

Smaller, more frequent meals won’t do anything to your metabolism. Eating 6 small meals or 2 large ones really just comes down to preference. More small meals can lead you to overeat unless you’re being very careful with the portions. So, rather than measuring the size and frequency of your meals, pay attention to calories.

#2 Skipping meals slows it down

Skipping meals isn’t necessarily something I’d recommend but it won’t affect your metabolism. You’d need to be at a massive calorie deficit for considerable time to enter “starvation mode” and impact your metabolism. The issue with skipping meals is you are more likely to binge later, but if skipping a meal works for you and doesn’t make you eat more later then go for it.

#3 Caffeine speeds it up

Yes, caffeine does raise your metabolism, BUT crucially only for a short window of time. To get a significant effect on calorie burn you’d need to keep yourself caffeinated which causes poor sleep, heart issues, jitteriness. Caffeine is a diuretic (you pee more) which dehydrates you, which actually slows your metabolism! If you like a coffee, or need a bit of energy before a workout, then go for it, but don’t think it as a free pass to eat more!

#4 It’s fixed

Metabolic rate is affected by age, gender genetics, health, and muscle mass. More muscle = higher metabolic rate. So it’s important to do some resistance training. Cardio training also spikes your metabolism for a few hours afterwards. Aim for > 90 mins vigorous aerobic work (spin, attack, HIIT, running etc), and >2 strength training sessions a week.

#5 Chilli speeds it up

Chilli makes your food taste better, but it won’t give you much of a boost. The capsaicin in chilli peppers does very slightly increase your metabolism for a short while, but adding it to your food or taking pre-workouts/fat burners with it in won’t make you shed kgs I’m afraid.

Happy Tuesday 🤗

xx