Tuesday Tip

Tuesday Tip: Don’t Detox

Tuesday Tip: Don’t Detox 🥗

Across social media people are peddling “detoxes” and “cleanses”. We’re told our bodies are full of toxins, and if you follow plan X / buy the pill/tea/shake you’ll get rid of them and feel/look amazing. You don’t need it, your liver and kidneys do a great job of “detoxing” you, and these products can make your health worse. But they sell them because WE want them; why?

# Post holiday detox

Over holidays we eat and drink more, so we crave simple, nutrient dense food – like salads. Physically it feels good, and psychologically it feels good too; drawing a line under all the junk. This sort of “detox” isn’t silly, it’s just a word we use to say “lets get back to eating well”

# Bloated

Over-indulging, or eating certain foods makes you bloated; rich foods, alcohol, beans, fizzy drinks, or foods high in salt, certain starches and sugars. If it’s a chronic issue see a Dr. If you’ve been eating lots of salt you will retain water, making you look and feel bloated, reduce the salt for a few days and you’ll be fine. Overdo the food and drink? You don’t need to do anything just eat normally for a few days.

# Bunged up

If you’ve been eating badly you may be constipated. Most detoxes /cleanses are laxatives, which can permanently damage your intestines. So first of all, increase water and fibre intake, then increase fruits, veg, and whole grains, but do it gradually; a sudden fibre increase can make you feel worse. If that doesn’t help, see a Dr, not a Facebook detox salesman.

# Fatloss detox

No, just no. A pill/shake won’t do that! Sometimes just buying something special is a powerful psychological message that you’re making a change and acts as a kickstart; which is why we fall for it. Sadly it won’t last, and you’re left out of pocket and likely to rebound. The more radical approach to losing weight, the more likely it is to fail. Slow and steady wins the race; make small, sustainable habit changes and you’ll reap the rewards.

It’s normal to want to reset, feel better and make changes, but you don’t need a “detox”. Just try to get some sleep, drink more water, eat veg and get moving. You’ll look and feel far better for it!

Happy Tuesday 🤗xx

Tuesday Tip

Tuesday Tip: Don’t Detox

Tuesday Tip: Don’t Detox 🥗

Across social media people are peddling “detoxes” and “cleanses”. We’re told our bodies are full of toxins, and if you follow plan X / buy the pill/tea/shake you’ll get rid of them and feel/look amazing. You don’t need it, your liver and kidneys do a great job of “detoxing” you, and these products can make your health worse. But they sell them because WE want them; why?

#Post holiday detox

Over holidays we eat and drink more, so we crave simple, nutrient dense food – like salads. Physically it feels good, and psychologically it feels good to; drawing a line under all the junk. This sort of “detox” isn’t silly, it’s just a word we use to say “lets get back to eating well”

#Bloated

Over-indulging, or eating certain foods makes you bloated; rich foods, alcohol, beans, fizzy drinks, or foods high in salt, certain starches and sugars. If it’s a chronic issue see a Dr. If you’ve been eating lots of salt you will retain water, making you look and feel bloated, reduce the salt for a few days and you’ll be fine. Overdo the food and drink? You don’t need to do anything just eat normally for a few days.

#Bunged up

If you’ve been eating badly you may be constipated. Most detoxes /cleanses are laxatives, which can permanently damage your intestines. So first of all, increase water and fibre intake, then increase fruits, veg, and whole grains, but do it gradually; a sudden fibre increase can make you feel worse. If that doesn’t help, see a Dr, not a Facebook detox salesman.

#Fatloss detox

No, just no. A pill/shake won’t do that! Sometimes just buying something special is a powerful psychological message that you’re making a change and acts as a kickstart; which is why we fall for it. Sadly it won’t last, and you’re left out of pocket and likely to rebound. The more radical approach to losing weight, the more likely it is to fail. Slow and steady wins the race; make small, sustainable habit changes and you’ll reap the rewards.

It’s normal to want to reset, feel better and make changes, but you don’t need a “detox”. Just try to get some sleep, drink more water, eat veg and get moving. You’ll look and feel far better for it!

Happy Tuesday 🤗xx

Tuesday Tip

Tuesday tip: Watch Those Swaps

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: The Spot Reduction Myth

Tuesday Tip: The Spot Reduction Myth 🔍

A common thing I hear from people is that they want to lose fat from one particular area, usually stomach, thighs, butt or arms. Often they’re trying to achieve this by focusing on that area; so if it’s belly fat – lots of ab exercises, thighs – squats, lunges, hip abductor machines etc, arms – loads of bicep and tricep work etc.

There’s just one problem: it’s impossible to target fat loss! Spot reduction (i.e. losing fat from specific areas) is a myth. You can’t magically lose fat from a specific body part just by doing exercises on that area. Our bodies can only lose fat from the entire body as a whole and where it comes off first is down to genetics and can’t be changed. Some people lose fat first from their thighs, others from their belly etc. No workout or exercise, or magic slimming drink can change this.

What does happen is that the muscles underneath get worked and get stronger, so when you do lose fat from that area you will look muscular/toned/ shapely etc. So ab exercises will target your abdominal muscles, but not the fat that sits above them. Studies in the “Journal of Strength and Conditioning research” and “Research Quarterly for Exercise and Sport” confirm this. They had participants doing ab exercises and found no effect on abdominal fat. Another study on professional tennis players looked at the impact on fat of the extra use of one arm and found no difference between the playing and non-playing arm.

So if you can’t spot reduce fat what do you do? You lose fat from your whole body! At some point the fat will also come off from the body part you wanted to lose fat from in the first place. Sadly you can’t influence when that happens. How do you lose body fat? By eating fewer calories or burning more calories (or a combo of the two) – all you need is a calorie deficit and you will lose fat. So you can stop those hundreds of sit-ups and focus on the food side of the equation instead!

Happy Tuesday 🤗

xx

Tuesday Tip

Tuesday Tip: Do you deserve that dessert?

Tuesday Tip: Do you deserve that dessert? 🍰

One of the important habits to crack when trying to lose weight is eating for reasons not related to hunger. It’s that inner voice that tells you that you “deserve” that dessert, chocolate, glass of wine, or take away. Perhaps you’ve had a really busy day, or you’ve achieved some milestone, or some other reason, and so you deserve to reward yourself with food. It’s emotional eating – both positive and negative and is a massive factor in long term weight maintenance. You are ‘rewarding’ yourself with behaviour which actually makes you feel worse! So how do you stop it?

# 1 Stop thinking of food as something that has to be earned. Food keeps you alive and functioning, it’s essential and you can eat as much or as little as you want, whenever you want – you don’t need to earn or deserve it. You do however need to be ok with the consequences (e.g. if you eat loads of junk food maybe you won’t lose weight). We’re all guilty of it – I often hear myself thinking I’ve ‘earned’ this chocolate – so start reconsidering this approach.

#2 Ask yourself instead – how can I give myself what I really want? How else could you feel rewarded without reaching for that slice of cake? What would be a more effective way to relieve the stress of a busy day than nose diving into a tub of ice cream? How else could you spend that “me time” rather than with a glass of wine? Life is full of ups and downs and you don’t need a special reason to do something that makes you feel better.

So here are some ideas to reward yourself that don’t involve food: take a nap, play your favourite music, do your nails, read a book, do some adult colouring, have a bath, take a walk without your phone with you, have a little dance in your kitchen, call a friend, spend time with your pet, etc

So the next time you find yourself justifying your food or drink choice because you deserve it .. stop and think… and see if there’s another way to reward yourself and break that habit.

Happy Tuesday 🤗xx