Nutrition and Calorie Tips

A bit of mayo on your sandwich…

A bit of mayo on your sandwich…. 🥪

As I mentioned last week, it’s often the little things that can make a big difference when you’re trying to lose weight/ fat. Condiments often add more calories than we realise and because they’re not really seen as ‘food’ we generally overlook them when it comes to tracking calories. So swapping them to a lower calorie option is a great way to save some calories without impacting too much on the overall taste of the meal. It’s also a brilliant way to make sustainable long term changes to your diet.

In this example I’ve chosen Mayonnaise. The standard Mayo that you might put in your sandwich or dip your chips in will cost you around 202 calories. You’ve got a couple of options for swaps – both a light and a lighter than light option. The latter is almost a tenth of the calories! And if you don’t fancy the lighter than light option then the light option is still over half the calories of the original version.

So if you enjoy a bit of Mayo then perhaps it’s worth checking out these options for some easy calorie savings. Obviously if you enjoy the original version then have it! Just be aware of those calories and include them in your tracking. 🤗 Xx

Tuesday Tip

Tuesday Tip: Lunch Tips

Tuesday Tip: Lunch Tips 🥪

Lunch is one of the meals I’m definitely worst at and many of my clients are the same. Here are some lunchtime mistakes and how to prevent them.

#1 Eating out every day

Do you just end up buying lunch instead of bringing it? If you’re making yourself dinner each night why not make a bit extra for lunch too. Or if you’re buying lunch choose options you can easily scan and track the calories for so you can stay on track like a sandwich, pre-packaged salad etc .

#2 Eating too fast

I get it, you’re racing around, back to back meetings, no time to stop…. stuffing your lunch in on the go… but this is when we tend to forget about portions and over eat. A recent study in the Journal of Nutrition and Diatetics found a direct relationship between faster eating and weight gain. Try to take at least 20 mins over your lunch.

#3 Eating too little

I often hear clients saying they only have a small salad for lunch.. and they wonder why they end up craving snacks at 4pm or tucking in to the biscuits late at night. Salad is a great lunch but it needs to be more than just leaves and a bit of cucumber. Use some dark leafy greens as a base (e.g. spinach), add veg (carrots, pepper, cucumber etc), then a protein (chicken, egg, feta, chickpeas, tofu etc) and then add some complex carbs (quinoa, brown rice, beans etc).

#4 Choice of drink

Going for a juice or soft drink at lunch in your meal deal is just extra empty calories. Ditch it and go for water (add lemon, cucumber or zero cal squash for flavour if you need) and save the calories for your food.

#5 You’re too hungry

You rush to work, skipping breakfast and by lunchtime you’re so hungry you end up making bad choices. Avoid this by either having breakfast or having a 100 – 200 cal mid morning snack (yoghurt and berries, apple and nut butter etc). This will help you make better choices at lunch.

#6 Grazing

You’re trying to avoid eating too much so just end up grazing instead – a snack bar here, maybe some fruit, half a biscuit, another bar.. before your know it you’ve actually eaten more cals than a standard sandwich lunch but you won’t feel like you’re have. It’s easy to kid yourself that you’re not really eaten lunch, you’ll still be hungry and more likely to overeat later. So either make sure you track the snacks or have a proper lunch instead.

Happy lunching! 🤗


Nutrition and Calorie Tips

Cooking with oil….

Cooking with oil…. 🍳

When you’re trying to lose weight/fat it’s often the little things that can make a big difference. I’ve posted before about how things like condiments and oil can add sneaky extra calories without you realising it, so really it’s a no brainer to consider swapping to a lower calorie option.

People often baulk at the idea of using the oil sprays and usually the reason is that they’re not as ‘healthy’ as olive oil/ coconut oil etc .However it’s important we put it in to perspective.

Olive, coconut or avocado oils are definitely sourced of ‘good’ fats, and we need them in our diet. However the one cal Oil sprays are available in all of those varieties. And whilst they often contain some sunflower oil that doesn’t make them automatically less healthy as it contains more polyunsaturated fats and also some saturated fat. However it actually contains 20-30 percent monounsaturated fats and only 11 percent saturated fats making it an overall heart-healthy option. Sunflower oil is also a good all-purpose oil because it can withstand high cooking temperatures.

These other oils also contain higher levels of saturated fat than sunflower oil. Recent studies have also shown that high levels of monounsaturated fats can be as damaging to heart health (specifically coronary artery atherosclerosis) as saturated fats. Olive oil for example also has a lower smoke point so isn’t as stable for cooking.

So with these sprays you can get the best of both worlds. You’re instantly saving yourself over 200 calories without impacting much on taste. Even if you need to use 20 or 30 sprays you are still making a massive calorie saving.

So if you want to save some calories (and protect your heart health) consider swapping the oil for a spray oil for cooking, and save the other oil for salad dressings etc – as part of a balanced diet! 🤗

Happy cooking! Xx

Tuesday Tip

Tuesday tip: Coffee – good or bad?

Tuesday tip: Coffee – good or bad? ☕️

Whilst many people also love the taste we typically drink coffee for the effect of the caffeine which makes us feel more alert. It actually has no macronutrients that we can derive energy from, so it simply blunts our perception of fatigue, so we feel we have more energy. There are over 1000 bioactive compounds, polyphenols, flavonoids and antioxidants in your cup of coffee, which are purported to have health benefits. The caffeine itself varies with the type of coffee, from instant (lower caffeine), capsules (approx 80mg) to filter coffee (140 mg). The recommended max daily intake is 400mg caffeine a day.

So is coffee really good or bad for your health? A recent review of studies found coffee is more often associated with beneficial health outcomes than negative ones. Benefits of 3-5 cups a day include an 18% lower risk of mortality, 20% lower risk of cardiovascular disease and stroke, a 10% reduction in coronary artery disease and an 18% risk reduction of various cancers including liver, skin, prostate, oral and leukaemia. It reduces blood pressure and the risk of type 2 diabetes, enhances liver function and decreases the risk of Parkinson’s disease. It has also been shown to enhance exercise performance and reduce muscle pain.

So should we all be downing coffee? Well it’s not all positive, for some people it can cause stomach upset, jitters, headaches, and insomnia and can enhance feelings of anxiety. If you suffer from acid reflux it should also be avoided. It is also a diuretic so it’s important to ensure you’re also drinking water as well to stay hydrated. It’s wise to avoid caffeine if you’re pregnant as it has been shown to negatively affect birth weight, pre term births and increase risk of certain cancers in and around this time period.

So if you enjoy a couple of cups of coffee a day, and don’t experience those negative effects, then it’s definitely not something you need to stop. The best option is an americano – black or with skimmed or alternative milk (rather than a double mocha caramel latte etc!).

Happy caffeinating! 🤗


Nutrition and Calorie Tips

A summer treat…

A summer treat…🍦

What’s better for a summer dessert than some ice cream (despite the rather unsummery weather!). I don’t know about you but once I start on a tub it’s gone before I even realise it!

Whilst there’s no problem with including any ice cream you like in your diet, if you are trying to lose weight/fat you may find that fitting a whole tub into your calories quite tricky. So you have two options – either limit the amount you have, or swap from a calorie dense type of ice cream to something that’s similar tasting, but lower calorie. There are the obvious swaps to the low calorie brands like oppo or halo top etc but another option is to switch to something else entirely.

In this example switching from the Häagen-Dazs mango and raspberry ice cream to twisters makes a massive calorie saving. You could have 4 twisters for almost a third of the calories of the Häagen-Dazs. As an added bonus the chances of you eating 4 twisters in a row is considerably less than working your way through a tub anyway. Psychologically it’s much easier to work your way through an open tub than help yourself to 4 lollies in a row.

So if you do want to enjoy some
Ice cream but save some cals try going for the lower cal, higher volume option if you