Tag: healthy foods

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

Nutrition and Calorie Tips

‘Lunch isn’t great, I tend to have a sandwich…’

Dr Nancy P

‘Lunch isn’t great, I tend to have a sandwich…’ 🥪

Something I hear a lot from my clients is that ‘their lunch isn’t great as they just ended up having a sandwich’….. There’s a perception that a sandwich is an inherently bad choice when it comes to lunch. Often this stems from the idea that carbs (aka bread) are bad or ‘dirty’ and should be avoided. I hear them berating themselves for going for the sandwich option.

In contrast something like the Pret Californian salmon salad is viewed as a great option – because it’s ‘clean’ and therefore ‘good’. The fact that it’s a salad helps to create this image, and the fact that it’s loaded with protein and good fats from the salmon help too.

In reality both are great lunch options. The salmon salad does contain lots of great nutrients and will certainly fill you up – but with the dressing it’s a hefty 541 calories. The tuna and sweetcorn sandwich on the other hand is only 329 cals, is also loaded with protein and good fats and will also keep you full. It’s also a lot cheaper and more widely available.

So if you have the calories and want the Pret salad – go for it! If you prefer a sandwich, or just find the sandwich a more convenient cost effective option then go for that! It’s a perfect package of carbs, protein and fats to keep you satisfied.

Foods aren’t ‘dirty’ or ‘clean’, or ‘good’ or ‘bad’ – they’re just foods. Aside from fuelling you they also have to fit in to your lifestyle. As part of a balanced diet you can have both of these – totally guilt free!

Enjoy 🤗 xx

Tuesday Tip

Tuesday Tip: How to Get a Flat Stomach

Dr Nancy P

Tuesday Tip: How to Get a Flat Stomach 🙌🏼

Everyone wants a flat stomach or visible abs right? Social media is full of pics of 6 packs selling miracle supplements, teas, exercise programs, or ‘waist’ trainers which can supposedly make you lose belly fat. But sadly there’s no quick fix – if you want a flat stomach it’s going to take more than some magic tea or a load of ab exercises.

First off; everyone has abs – the muscles may be tiny or weak but that 6 pack is there. They’re just hidden under a layer of fat for most people.

Fat does NOT turn into muscle; they are two different things. You could have strong abs, but if they are buried under fat no amount of exercise will give you a flat stomach or a 6 pack, because it doesn’t address the fat on top of your muscles.

A flat stomach only appears when you have a low enough bodyfat percentage.

But ab exercises and magic teas are a lot more exciting to market than ‘eat less, move more’ … so it’s not surprising there are so many products out there making these claims.

So if you’re punishing yourself with endless sit ups every day – stop – it’s not going to give you a flat stomach. You can’t target or spot reduce fat from anywhere. That doesn’t mean we shouldn’t work those muscles, it’s important to work the ab muscles to protect your back etc.

So how can you lose belly fat? Everyone loses fat from certain parts of their body in different orders depending on age, weight, sex, genetics etc. You can’t control where it goes from first. Women will tend to hold more fat in their belly, hips and thighs, whilst men tend to store more in the belly and butt. You may not lose it from those areas first; it may go from your arms or legs etc.

All you can do is aim to lose bodyfat generally and once you lose enough of it you will see it go from everywhere eventually! The only way to do this is to consume fewer calories than you currently are. So track your calories, find out how many you’re currently eating and then reduce it! And stick with it for weeks or months (not just 5 days!). If you’re at a calorie deficit you will lose fat and at some point that fat will come off your belly too!

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