Nutrition and Calorie Tips

Happy New Year!

Happy New Year! 🥂🥳

A short and sweet one today for the upcoming New Year. I’m sure a few glasses of Champagne will be raised on Friday night after the year we’ve all had! Enjoy! And at only 95 calories a glass it’s a bargain!

Happy New year 🥳🎉🌟xx

Nutrition and Calorie Tips

Tuesday Tip: Twixmas

Tuesday Tip: Twixmas 🎄

In the days between Christmas and New Year it can be so easy to just slip in to a pattern of mindlessly eating too much and skipping those workouts. It’s the Christmas and boxing day extended hangover… And it’s nearly New Year where you’ll do it all again so why bother being ‘healthy’ In-between right?…

Well aside from the fact that it will make you feel better and less sluggish,it’s a whole 3 or 4 days where you can limit the amount of damage from the festive period! Plus it will make it so much easier to get back to healthy eating again in the New Year. So get back on that wagon even if only for a day or two, eat well but mindfully, do some of your usual workouts or be active somehow, and regain a bit of normality if you can! Your body will thank you!

If you still have a house full of food then freeze the leftovers (they’ll be fine!), hide the chocolate and booze and stock the fridge with lots of green stuff to help the process! All that chocolate and wine will still be there for New Year and beyond and you can indulge a little then if you want! 😀

Good luck, happy twixmas and happy Tuesday!😁 xx

Tuesday Tip

Tuesday tip: Happy Healthy Christmas

Tuesday tip: Happy Healthy Christmas 🎄

Managing the amount of calories we consume can be especially difficult during the festive season. Ideally, we want to find a happy balance between joining in with the fun without going totally overboard and feeling guilty!

This is the advice I give my clients:

#1 Spread the damage – if you have an event coming up try to cut down kcals in the days leading up or after. I’m not suggesting you starve yourself as that will result in overeating later. Instead try to save 100-200 kcals a day for a few days to buffer the social event e.g if you have a Friday party where you may overeat/drink by 800-1000 kcal, reduce your daily intake by 200 kcal from Mon to Thurs. You’ll barely notice 200 kcals a day!

#2 Reduce the Booze – Alcohol is the biggest contributor to weight gain during the holidays. Often we drink socially over several hours so it’s hard to track. You could stick to low calorie drinks – but what if you don’t like them? The best thing is to drink what you want and control the quantity instead. Plan for a set number of drinks (e.g 4/5) of whatever you like. That way you’ll appreciate it but not feel deprived. In addition drink a big glass of water before you start (as you’re bound to be dehydrated from all the festive rushing about) to help prevent you being thirsty and knocking back the first drink too fast. Have a glass of water after every couple of drinks too.

#3 Keep Active – incorporate a little activity in to your Christmas Day. Face it – we’re all going to over eat on Xmas day (an average of 4000 – 5000 kcals). You’re can’t ‘burn’ that off, but it will make you feel good if you get active – maybe an early morning run, or a post lunch family walk, or an evening walk to look at the xmas lights!

#4 Don’t Stress – try not to stress too much about those extra Christmas day kcals. As long as they’re not representative of your normal intake the effects of the overindulgence will be short lived. Get back to your normal eating and training pattern as soon as you can after the festivities and you’ll be back on track in no time!

Enjoy! Happy Tuesday 🎄🤗xx

Nutrition and Calorie Tips

Just a few festive nibbles…’

Just a few festive nibbles…’ 🥤

At this time of year there tend to be treats out all over the place – boxes of open chocolates at the office, at home, in shops, mini mince pies out in the tea room, crisps at home etc. It’s certainly a time when we should relax a little enjoy some of these foods we like but so often it becomes mindless snacking just for the sake of it. You grab a lindor ball as you walk through to the kitchen, where you idly shove a few crisps in your mouth, before popping a celebration in as you head back to the living room.. Sound familiar? You probably won’t even remember you’ve had them! And you almost certainly won’t attribute excess calories to these little nibbles here and there.

But as you can see – it’s quite easy to consume more than a substantial meal’s worth of calories in ‘just a few nibbles’ . The meal pictured is a Zizzi dish of ravioli – not a specifically low calorie meal. It comes in at under 500 cals. The nibbles – 5 celebrations chocolates (337 cals), 2 lindor balls (146 cals), mini mince pie (114 cals) and some crisps (30g Kettle chips) – are a hefty 751 cals – and you’d probably still go and have dinner as well….

So whilst I definitely wouldn’t suggest you avoid all the festive snacks, it might be worth just being a little bit mindful of them. If you want them – have them and actually enjoy eating them, rather than just popping them in your mouth without a thought. Be aware of the calories so you’re making an educated choice!

Merry Christmas 🎄

Xx

Tuesday Tip

Tuesday Tip: Alternative Resolutions

Tuesday Tip: Alternative Resolutions 🎉

New Year, New start… it’s a cliche isn’t it?Having said that it IS a good opportunity to refocus and think about what you want to achieve over the next few months. I’ve posted this before but I think it’s worth a repost for 2021. Instead of the usual eat healthy/exercise more, here are my favourite resolutions that are doable and a bit more interesting:

#1 Switch your phone off

Put your phone away a bit more – whether for meals, after dinner, when out – whatever – you and your friends and family will enjoy more real face time than FaceTime.

#2 Read

Ditch the telly and read a book – an actual book – be it on paper or kindle. It could be a classic or something newer.

#3 Grow something to eat

Seeds cost pennies and you don’t need to be green fingered – get some vegetable or fruit seeds, pop them in a pot on your windowsill and grow something yummy.

#4 Cook a new recipe every week

Just one recipe, one meal a week – it doesn’t need to be complicated or lengthy – dust down your cook books, or get online for inspiration.

#5 Walk

Walk somewhere you would usually drive or take public transport to. Get off a stop early or park further away if you can’t replace the whole journey.

#6 Plant bulbs

Buy some bulbs (they’re cheap, and some newspapers give them away free at this time of year too!), dig them in (pot or garden), wait – and enjoy some spring/early summer colour!

#7 Say hello

A simple hello, a please, thank you, or even a smile at someone, in a shop, cafe, passing on the street – wherever – will brighten your day and theirs.

#8 Try something new every week

Anything new, doesn’t need to be big – a new food, a new activity, a new route to work, anything!

#9 Focus on others

Do something nice for someone every day/week – a simple compliment, helping a friend, or something bigger and potentially life changing like donating blood, sponsoring a child in need or volunteering.

#10 Celebrate you

Who says you need to change, anyway?! Perhaps you’re perfect the way you are: even with flaws. Maybe these are to be celebrated as unique aspects of you, so focus more on the things you like about yourself!

Happy New Year everyone 🎉🌟

xxx