Tag: getactive

Nutrition and Calorie Tips

‘Bad’ fries or ‘good’ nuts…

Dr Nancy P

‘Bad’ fries or ‘good’ nuts… 🍟

If you had snacked on a bag of small fries you would probably be feeling guilty that you’d chosen a ‘bad’ option. In contrast if you’d had 50g of Brazil nuts you would probably be polishing your halo for having such a ‘good’ snack.

Now before anyone jumps down my throat I am not suggesting Mcdonald’s fries are healthier than Brazil nuts. From a nutritional point of view the Brazil nuts are definitely a better choice. They’ve also been shown to reduce HDL cholesterol levels amongst other benefits. They contain heart-healthy fatty acids, such as polyunsaturated fats, and are rich in antioxidants, minerals, and fibre. They are the best source of the mineral selenium which is essential for the immune system, thyroid and cell function. They are calorie dense though.

McDonald’s fries on the other hand have no redeeming features other than the fact they may taste good. They’re not a nutrient dense food.

However they are lower calorie than the Brazil nuts.

So if your goal was fat loss and you decided to just replace those fries you have every Saturday afternoon with the Brazil nuts because they’re ‘good’ you’d actually be consuming more calories. Thereby not helping your goal.

Am I suggesting you should choose fries over Brazil nuts? No of course not! But if you enjoy occasional bags of fries then have them. If you like Brazil nuts then have them. But just educate yourself on the number of calories and consume them within your total calorie goal. Blindly choosing foods just because they’re perceived to be ‘good’ isn’t a sensible approach. No foods are inherently good or bad – they just have different costs and benefits. The Brazil nuts give you lots of great nutrients, the fries may help you stay on track and give you some pleasure – both are fine!

Enjoy 🤗xx

Tuesday Tip

Tuesday Tip: Does Stress Make You Fat

Dr Nancy P

Tuesday Tip: Does Stress Make You Fat 🤯

Stress affects our mind and bodies in many ways. It makes you tired, affects your mood but can it also affect your weight?

Studies have shown that those people with the largest waist circumferences often report the highest stress. This doesn’t necessarily mean the stress is the cause of the weight but there is a pattern there. A recent study found that women exposed to a range of stressful tasks took 20% more of the free chocolate they were offered, compared to when they didn’t have the stress. But why does this happen?

The hormone corticotropin-releasing hormone rises in response to stress. This triggers a release of cortisol and adrenalin (the ‘stress’ hormones). Cortisol stimulates the release of glucose to provide fuel for fight or flight while adrenaline primes the nervous system for action. Once the stress is over, adrenaline disperses, but cortisol and the glucose remains and causes a surge of insulin. This stimulates the appetite, in order to to encourage the body to restore its fuel stores, to be ready to cope with the next fight or flight situation.

Now in reality we don’t actually use the glucose we’ve released, but we still refuel because we’re hard-wired to do so. The cortisol also encourages excess fuel to be stored as abdominal fat where it raises our risk of heart disease and diabetes.

So what can you do? One of the most obvious ways to solve the problem is to reduce or eliminate stress by changing your lifestyle and learning coping strategies. Studies have also shown that regular exercise enables you to become more stress-resilient. Not only will this dissipate those stress hormones, it will also release beta-endorphins, making you feel calm and contented. And the fitter you are, the lower the rise in cortisol.

Be aware of the connection between stress and appetite; just recognising it can help avoid the instant urge to stuff your face. Also during inevitable times of stress, be sure to have healthy options for snacks handy so your choices are limited. Set yourself up for success by having fruits and vegetables around, as well as good sources of protein.

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Too Much Protein?

Dr Nancy P

Tuesday Tip: Too Much Protein? 🍗

Protein is all the rage right now – pushes for its ability to aid weight loss, help keep you full, build muscle and added to pretty much everything in the supermarket now! But is it possible to eat too much?

Yes and no!

It’s important to get enough protein – not only is it essential for health (Amino acids in protein are the building blocks for your body), it’s also great at keeping you fuller for longer, but do we really need as much as it seems? The recommended amount is around 0.75g of protein per kg of bodyweight. So if you weigh 65kg you need around 49g a day – a chicken sandwich, porridge with milk, and a veggie chili will give you well over that easily.

Studies do show that higher amounts of protein keep you fuller for longer and there’s also evidence to suggest that higher intakes of protein can help preserve muscle mass when losing weight. If you’re trying to build

Muscle then higher protein is also important(1.2g to 1.6g per kilo).

But…. just because slightly more protein is good that doesn’t mean loads is better.

Studies have shown over 2g per kg brings very little benefit. There’s no way to store protein so any surplus is used for energy – which means of course if you’re consuming more calories than you expend you will store it as fat. Despite scaremongering about excess protein and kidney issues there is little evidence of this in healthy adults. There is evidence though that excess protein causes changes in gut bacteria and digestive issues.

It’s also worth considering what you’re cutting out in order to get extra protein in. If you’re swapping grains for protein you’ll be consuming less fibre which can lead to gut issues.

For the majority of people, exercising regularly and eating a balanced diet, you’ll be getting plenty of protein. So if you’re reaching for ‘protein’ laden snacks just because you think they’re better then don’t bother, have what you enjoy instead. If you’re adding protein powder to everything just for the sake of it – stop and think whether you really need to. Are you just adding extra calories for the sake of it? As always, balance is key! 🙌🏼

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: 3 Main Barriers To Weight Loss

Dr Nancy P

Tuesday Tip: 3 Main Barriers To Weight Loss 🍷

If you are struggling to lose weight it is usually down to the simple fact that you’re consuming more calories than you need. Often it boils down to three main areas where extra calories are sneaking in. I’m not suggesting you give any of these up completely but reducing them will help!

# 1 Alcohol

If you’re having a few big nights at the weekend, and maybe a couple of drinks during the week it soon adds up. It’s not difficult to put away 1000 cals in booze in a night. So perhaps try to first reduce the number of evenings you have a drink – go for 2 instead of 5 a week. Also try swapping for lower calorie options e.g. slimline gin and tonic.

# 2 Eating out

If you are eating out multiple times a week its very hard not to be over your calories as most main dishes will be 850 – 1000 cals. If eating out is essential (for work etc) then find the lowest options on the menu, look up the menu and plan what you’re having and log it in advance. Try to go for one course and avoid sides. If you can reduce some social meals out then do. Remember everything doesn’t have to revolve around food. Shift the focus from the meal to the relationship instead – seeing friends should be about that, not the food. Also remind yourself that all these foods will still be there when you reach your goal – it doesn’t all need to be eaten now!

# 3 Work Snacks

Offices seem to be filled with snacks and it can be really hard to avoid them. Try to bring your own snacks and to avoid wherever the office snacks are stored. Maybe chat to whoever is responsible for that side of things and see if some lower cal options can be provided (they can still be treats e.g. 2 finger kitkats instead of 4). Also try to save some cals on coffees too – switch to an americano rather than a latte etc.

It is possible to manage all three of these and lose weight, but you really can’t have your cake and eat it so you’ll have to reduce some of it somewhere! This is what I work together with my clients to do – so they can still enjoy all these things, reach their goal and stay there!

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Avoid Overeating

Dr Nancy P

Tuesday Tip: Avoid Overeating 🍔

We all overeat sometimes, it’s natural, but we can learn to spot the triggers to prevent it happening.

# 1 Friends and family

They often encourage you to ‘just have one more’ or question your choices. It’s tough, but be polite but firm. After a few occasions they’ll accept your choices and may even join you!

# 2 Crockery

Larger plates lead to larger portions. An easy tactic is to go for a smaller plate to reduce your portions.

# 3 Tiredness

Tiredness leads to overeating as a pick me up and is often mistaken for hunger. Focus on getting quality sleep, and if you’re tired pack healthy snacks in advance to stop you going for the easy fix.

# 4 Boredom

Try to focus on the root of the problem; distract yourself, call someone, go for a walk, read a magazine, anything that stops you raiding the fridge.

# 5 Booze

Booze makes you less likely to feel full and likely to reach for salty, fatty snacks, which then make you drink more, leading to more snacks. Plus you’re likely to overeat the following day. Alternate booze with water, have a proper meal rather than endless snacks, and get straight back to normal eating the next day.

# 6 Thirst

Thirst is often confused for hunger. Always have a large glass of water before you eat anything to check you really are hungry.

# 7 Gulping food

It takes 20 mins for the body to recognise it’s full. So chew each mouthful longer, or put the cutlery down between bites to slow you down.

# 8 Blown it

One small slip and we’ve blown it so we may as well go mad and eat the world! Stop and remind yourself that one small slip is better than a massive binge!

# 9 Feeling deprived

If you’re cutting foods you love out then you’re liable to fall off the wagon. Incorporate everything you like in moderation and factor larger treats in to your weekly calories.

# 10 Starting tomorrow

When you tell yourself you’ll start your diet tomorrow you’re far more likely to over eat today, as a ‘last chance’ to eat whatever you want. So instead start at your next meal!

Do you recognise any of these triggers in yourselves? I certainly do! That’s the first step to changing things!

Happy Tuesday

🤗 xx