Tag: caloriescount

Tuesday Tip

Tuesday Tip: Tackling Hunger

Dr Nancy P

Tuesday Tip: Tackling Hunger 🍔

With the current lockdown many are finding it hard to manage their diet, and specifically their hunger.

So how can we try to manage this?

First off is it true hunger or emotional hunger? True hunger starts gradually, is satisfied by any food and will end when you’re full. In addition you’re less likely to feel guilty afterwards. Emotional hunger comes on suddenly, in a state of heightened emotion (e.g. stress or anxiety) or boredom. It typically involves craving specific foods, not being satisfied once full, eating mindlessly and feelings of guilt.

If it’s true hunger there are a few things you can do to help manage it. Studies have shown that higher protein meals reduce perceptions of hunger, particularly when combined with fats. Low calorie, high fibre foods are also important (fruit and veg); it increases “bulk”, causing stomach wall expansion, triggering the release of satiating hormones (fullness hormones). Another great option is low/zero calorie carbonated drinks which can help curb sugar cravings, and create that sensation of fullness. Caffeine is also an inhibitor of hunger in small amounts.

 

Emotional hunger is harder. Many foods give us “good feelings” but these foods are calorie dense and often high in sugar/saturated fat. They can provide temporary escape from boredom, low mood, stress etc but can leave us feeling worse and promote a negative relationship with food. We eat because we feel bad and we feel bad because we eat. Identifying the triggers/situations where you tend to emotionally eat is vital. Once you identify the triggers you can produce a list of replacement activities. Actually write out some alternatives and display them e.g. take 3 deep breaths, drink a big glass of water, play with your dog/cat, do some exercise/stretches. listen to music/podcast, do a 60 sec household chore, call a friend, adult colouring/jigsaw etc.

Be kind to yourself, the lack of stimulation, reduced human interaction and increased anxiety as a result of lockdown is natural. So if you are emotionally eating that’s ok – if you want to reduce it though then try these tips for starters.

Happy Tuesday 🤗

Xx

Fitness and Exercise

An easy, equipment free home workout! Bodyweight Circuit 1

Dr Nancy P

This was the first workout I did when lockdown began. I didn’t video this one at the time so thought I’d go back and do the video for you guys so you have the full set!

It’s a ten min, ten exercise, equipment-free workout for you guys to try. Remember it doesn’t need to be a 45 min session – any exercise is good!  If you have more time then you can always do it twice or three times, but if you don’t then just do it once! Get the family involved too 🙂

If you want to do it “with me” then there’s a video below.

Or you can use the pics below or download a pdf of the workout here:

There’s a video below if you want to do it along with me! And you can download the pdf here Bodyweight Circuit 1

Have Fun 🙂

xx

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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

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