Tag: everystepfitness

Tuesday Tip

Tuesday Tip: Post-workout Bloat

Dr Nancy P

Tuesday Tip: Post-workout Bloat 💨

Working out usually leaves you feeling good and full of endorphins, but it’s not uncommon to feel bloated after working out. So what’s going on?

One main cause of bloat is air in the colon, which makes you feel uncomfy and makes the abdomen distend. When you’re working out hard you’re breathing heavily and gulping down air, some of which goes down into the digestive system.

Working out also puts your body into a “stressful” situation; your flight or fight response is engaged which means blood is diverted away from your digestive system. The Gastro-intestinal tract slows down, so the air doesn’t get moved out quickly, hence the build up and bloat. Also any recently eaten food won’t get digested either.

In addition that fight or flight response results in production of the stress hormone cortisol. That promotes the production of glucose by the liver, the breakdown of muscle protein into amino acids that are then converted to glucose for energy, and the secretion of glucose into the bloodstream for ready-to-use energy. All good things during a workout but elevated cortisol can lead to elevated blood pressure, which results in fluid retention. This also leads to a further bloating.

How to prevent it.

⁃ Try inhaling through your nose and out your mouth. Focus on taking longer, slower breaths.

⁃ Avoid eating too close to your workout.

⁃ Avoid fatty foods, sugary drinks or very high fibre foods for a pre workout snack – they take longer to digest and can cause bloating

⁃ Stick to simple carbs like fruit or easy to digest starches e.g. toast

⁃ Avoid commercial “pre workout” gels etc – these often cause digestive discomfort until you’re used to using them (and even then they still cause issues).

⁃ Stay hydrated to avoid water retention

Finally, if you’re new to exercise or just ramping it up then expect it to take a while for your body to get used to it. The stomach is a muscle and needs to be trained to handle the up and down motion of running/HIIT workouts.

Happy Tuesday 🤗

Xx

Nutrition and Calorie Tips

Unhealthy or Healthy Mashed potato?

Dr Nancy P

Unhealthy or Healthy Mashed potato? … 🥔 🍠

I often have clients telling me they’re having mashed potato, but it’s sweet potato, so that’s ok. The common perception is that white potatoes are “unhealthy” and a bad choice, whilst sweet potatoes are inherently healthier and therefore a good choice to go for.

Sweet potatoes are good – they have a lower glycaemix index than white potatoes (though it’s not actually ‘low’) which means it has a lesser impact on blood sugar levels. It’s also a great source of vitamin A, C, B6 and Potassium and also fibre.

In contrast white potatoes have a higher glycaemic index, slightly less fibre and less vitamin A but are also good sources of Vitamin C and B6. But they aren’t unhealthy.

Despite the higher glycaemic index it’s not the individual foods that matter in that context but rather the glycaemic index of the whole meal so it will depend what you’re eating with the potatoes. Combined with other low GI foods, protein and fats the overall GI of the meal will be lowered.

In addition, as you can see, when made with exactly the same recipe the mashed sweet potatoes actually contain more calories, carbs and fat than white potatoes. So from a fat/weight loss perspective – when it comes down to calories you’d be marginally better off having white potatoes.

So if you’ve been tucking in to sweet potatoes thinking they’re better for weight loss then perhaps think again. In reality the difference is pretty small, and the calorie impact is fairly similar.If you prefer the taste then definitely go for the sweet potatoes – just have the potatoes you actually enjoy!

🤗

Xx

Tuesday Tip

Tuesday Tip: Anxiety and Diet

Dr Nancy P

Tuesday Tip: Anxiety and Diet 🤯

Anxiety can be a particularly tricky thing to deal with at any time, but at the moment levels of general anxiety are even higher and people who perhaps wouldn’t normally class themselves as being “anxious” are finding things increasingly difficult.

Mental health is so important, and if anxiety or anxious thoughts are affecting you then do please speak to someone (be it a professional, or even a friend/work colleague etc) but it is also possible to help with what you’re eating.

A 2010 study found that diets higher in vegetables, fruit, fish and whole grains led to lower incidence of anxiety disorders. A further study in 2017 directly compared a mediterranean-style diet with “social support (friends etc) for the treatment of anxiety and depression. The diet actually provided better relief than the social support. It’s believed this is due to the impact of short-chain fatty acids (created from digestion of fibres in the food). It’s though that consuming 30g fibre a day can help thus.

Omega-3 is also linked to mental health with higher levels reducing the incidence of low moods, depression and anxiety.

One study found a 20% reduction in anxiety with omega-3 supplements compared to a placebo but evidence is mixed. However it certainly won’t do any harm as it has many other health benefits so definitely worth a try.

In contrast studies have shown that diets high in caffeine, sugar and saturated fat are linked to increased anxiety. Alcohol is also an issue – it initially relaxes you by increasing the activity of the brain chemical gamma-aminobutyric acid (GABA). But this is short term and as the alcohol wears off the levels of GABA reduce which exacerbates anxiety.

So a few things to consider (as well as seeking professional help if it’s impacting your life)

Happy Tuesday 🤗

Xx

Nutrition and Calorie Tips

Just a Coffee …and a snack’

Dr Nancy P

‘Just a Coffee …and a snack’ ☕️

Perception is everything! Many of us would probably have a coffee and a snack without giving it a huge amount of thought – a latte and a granola slice (healthy right?) is fine for an afternoon snack. Yet if you’d wolfed down 2 jam doughnuts you might be feeling guilty, like you’d over down it and you may even refer to it as a binge.

To be honest neither is an ideal snack – they’re both a decent number of calories and probably more than most can afford as a daily snack. However, as you can see, the coffee and granola slice is considerably more calories than the two doughnuts. They also contain significantly more fat and sugar. So whilst you might be beating yourself up over the doughnuts, in reality it’s not as bad as the coffee and snack.

It’s all about perception – the coffee and granola slice are not only viewed as being an acceptable snack, there is also a positive perception around the granola slice as it contains nuts (good fats, protein etc) and dried fruit (nutrient rich). Whereas the doughnuts are universally recognised as “junk” food.

Knowledge is power so being aware of the calorie content of things, and also of our own perceptions of the things we consume is always a good thing.

If you want the latte and granola slice- have it and enjoy it. If you want to eat your way through two jam doughnuts then go for it. Just be aware of the calories so you’re making an educated choice!

🤗

Xx

Tuesday Tip

Tuesday Tip: Stop Evening Snacking

Dr Nancy P

Tuesday Tip: Stop Evening Snacking 🍪

One issue my clients often ask for help with is snacking at night or after dinner. It’s something that I think we probably all do at some point (it’s definitely my issue too!) and can totally blow your calories for the day. It can also often lead to feelings of guilt or shame that you’ve ‘ruined’ your diet and a ‘f*ck it’ attitude for the rest of the week etc.

So here are some tips to help.

Often post dinner snacking can be a result of being too restrictive earlier in the day. Try spreading your calories out across the day so you aren’t starving by the time dinner rolls around.

Factor in a dessert or snack you enjoy for after your dinner e.g. if chocolate is your thing then include a small chocolate bar, or a chocolate mousse etc. Get it out with your main and then don’t go back to the fridge/cupboard afterwards. Knowing you can have it and planning it ahead often helps.

Ensure your meals throughout the day, especially dinner, are high in fibre and protein. This will help to keep you fuller and more satisfied.

Drink! Not booze but water, herbal teas or zero calorie drinks. Fill up with low cal liquids with your dinner. Aside from making sure the ‘hunger’ isn’t just thirst, the feeling of fullness will help prevent over eating.

Break the habit cycle – if you always sit on the sofa, tv on, snack in hand then try to change that association. Read a book, sit in a different place, go for a post dinner walk, call a friend etc. Also try things which distract you and keep your hands busy e.g. adult colouring books, knitting, crosswords etc.

Make yourself wait. If you really want that snack tell yourself you can have it, in 20 mins, if you still want it then. Often by then the craving will have passed.

If all else fails, brush your teeth! Apart from the minty taste probably making you not want to snack, the act of brushing your teeth signals the end of the day and the end of any eating so it can be a great way to stop you snacking further.

Happy Tuesday 🤗

Xx