Tag: healthy foods

Tuesday Tip: Ultra-Processed Foods 🍟

With all the social media attention around Joe Wicks and ultra processed foods it’s worth looking at the actual research. You’ve probably heard that ultra-processed foods (UPFs) are toxic but let’s look at what the evidence actually says. Yes higher UPF intake is linked with greater risk of heart disease and metabolic problems etc but why?

The reasons are not as dramatic as social media makes it sound and it’s all about quantity and context.

#1 Energy balance

UPFs are easy to overeat because they’re tastier, quicker to eat, calorie dense and often lower in fibre and protein. One study showed people given UPF-based diets ate around 500 extra calories per day

compared to those eating minimally processed meals. So they’re very easy to overconsume.

#2 Diet quality

When you eat more UPFs, you naturally eat fewer whole foods. That means less fibre, fewer vitamins and minerals, and less protein from real food sources. Over time, that shift alone can explain a lot of the health differences seen in studies. It’s not that one snack bar causes disease, it’s that a diet built mostly on them means you eat less of the good stuff your body needs.

#3 Direct impact of Additives

This is the part that gets the most online attention and yet it’s probably the least important. While some research suggests certain additives might affect gut bacteria or inflammation, these effects are small, short-lived, and not shown to cause disease in humans.

The main reason UPFs are harmful isn’t because they’re toxic

or unnatural. It’s because they make it easier to eat too much and to eat fewer nutritious foods. Being overweight is biggest predictor of heart and metabolic disease, depression and early death. Over consuming anything can lead to that and UPFs make it easier to do that. The science here isn’t new.

So don’t panic, don’t stress about removing all UPF’s from your diet. Eat mostly whole foods, enjoy treats in moderation, and don’t fall for fear-based nutrition trends.

A balanced, evidence-based approach isn’t very social media worth, but it’s the truth

Happy Tuesday 🤗xx

Tuesday Tip: True hunger vs boredom 🍽️

I’m sure you’ve found yourself walking to the fridge for a snack even though you only had lunch 30 mins ago? Or having a few biscuits with your cuppa despite already having eaten? You feel like you’re hungry but you’re actually just bored. Separating boredom hunger and real hunger is important if you want to try to reduce your calorie intake and lose weight.

How do you tell the difference?

True hunger tends to build gradually. You may notice a rumbling stomach low energy, or struggling to focus. That’s your body asking for fuel. In contrast boredom hunger often hits suddenly out of nowhere. It’s usually emotional – from stress, procrastination, or simply seeing snacks nearby. It’s less about your body’s needs and more about your brain looking for a quick hit of comfort. If you respond to boredom hunger every time it hits you’ll quickly find you’re adding hundreds of extra calories. That will really hinder progress.

So how are you actually check if the hunger is real or just boredom?

⁃ check when you last ate. If you ate a proper meal 1-2 hrs ago then you’re probably not truly hungry.

⁃ Consider why you’re looking for food – are you stressed? Tired? Avoiding work? Upset? Food may just be filling that emotional need.

⁃ Are you hydrated? Thirst often presents as hunger so have some water first to see if that helps.

⁃ If after all that you’re still hungry just pause for 10 mins. If the urge disappears it wasn’t real hunger.

When you are truly hungry then eat. Restricting yourself when you genuinely need food is never a good plan, it will only backfire later. The key is fuelling yourself with meals that are balanced, satisfying, and nourishing and not cutting out foods.

You don’t have to avoid food or rely on willpower forever. The goal is awareness. The more you can spot boredom hunger in the moment, the more freedom you gain to eat in ways that actually support you.

Learning to separate the two isn’t about being perfect, it’s about improving your own self awareness and choosing intentionally. That’s how you stop food from controlling you and start eating in a way that feels good long-term.

Happy Tuesday 🤗xx

Tuesday Tip: Beat the Autumn Blues 🍂

So Autumn is certainly in the air; cooler, darker evenings and mornings. For me, and many of my clients and class members this is a tough transition. It’s hard to find motivation to continue regular exercise, and we crave warming, comfort foods. I’ve posted this before but it’s always a useful reminder at this time of year.

Low energy, low mood and low motivation makes us want to hibernate rather than work out. So how can you keep that summer mojo going? Focus on shorter workouts if you’re struggling to find motivation for long sessions. In an ideal world you’d aim for 30-45 mins of high intensity exercise 3 x week: a class, a home hiit workout, or a cycle or run. But anything is better than nothing so if you can only do 10-15 mins then that’s fine! Don’t forget all the other ways you can exercise too like gardening, walking, swimming etc

Find a gym buddy; it’s harder to skip that workout when you’re doing it with someone else. Join a colleague for a lunchtime run, or meet up with a friend at the gym or at a class. The social side of fitness plays a massive role in keeping you on track.

Try to sneak exercise in whenever you can: park further away, take the stairs, walk over to speak to colleagues in the office rather than phoning or try a walking meeting with colleagues. If you’re watching the kids play sport then walk the sideline instead of standing still.

Exercise isn’t about losing weight, it’s great for stress relief and at this time of year when things can be a bit manic it’s a great release. The endorphins will lift your mood and help energise you. Make the most of those bright autumnal days and go for a walk outside.

Focus on warming, filling foods like soups and casseroles. I also like to stew up a load of fruit (apples, pears, plums, berries – whatever!) and use it as a snack or pud. Warm it up, sprinkle some oats or a little cereal on it and a dollop of Greek yoghurt – a great comforting dish!

Oh and just because it’s not hot you still need to be drinking plenty of water. It’s even more important to ensure you’re properly hydrated at this time of year as it’s when most of us forget – so get sipping while you workout!

Don’t let the changing seasons get you down – embrace it – enjoy it and have some fun this Autumn 🍁

Happy Tuesday 🤗

Xx