Tag: healthy foods

Tuesday Tip

Tuesday tip: Taming post-workout hunger

Dr Nancy P

Tuesday tip: Taming post-workout hunger 🍕

Do you find you’re famished after a workout? It could be down to the type of workout you’re doing. A recent study in The International Journal of Obesity found that strenous interval training dulls the urge to splurge. Participants who did high-intensity intervals were less hungry afterwards than people who spent the same amount of time on the treadmill or cycling at a steady rate. 🚴🏼

Why? Bursts of high intensity, hard effort actually helps to suppress the appetite as it decreases the production of the hormone ghrelin (the hunger hormone) and also increases the levels of blood lactate and glucose which reduce the desire to eat lots. In contrast, steady state, moderate intensity exercise can reduce blood glucose levels and suppress grehlin which makes you hungry. This is also the classic ‘runger’ that runners get!

So if you’re trying to watch what you eat consider focusing on shorter bursts of higher intensity workouts – either in the gym or in a class (HIIT, insanity or Bodyattack are great examples). If you love your longer runs or steady cycles etc there’s no need to stop them, just make sure you fuel yourself properly to prevent that post workout need to stuff your face! Have something with protein, fats and carbs before you do your workout – e.g. something like peanut butter on toast, and then try to get something in shortly after your workout that’s easily digested but high in protein and carbs – if you like it something like chocolate milk (normal or dairy free) is a fab option. If you want any specific tips for your own recovery then do drop me a line 🤗

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Don’t Detox

Dr Nancy P

Tuesday Tip: Don’t Detox 🥗

Across social media people are peddling “detoxes” and “cleanses”. We’re told our bodies are full of toxins, and if you follow plan X / buy the pill/tea/shake you’ll get rid of them and feel/look amazing. You don’t need it, your liver and kidneys do a great job of “detoxing” you, and these products can make your health worse. But they sell them because WE want them; why?

#Post holiday detox

Over holidays we eat and drink more, so we crave simple, nutrient dense food – like salads. Physically it feels good, and psychologically it feels good to; drawing a line under all the junk. This sort of “detox” isn’t silly, it’s just a word we use to say “lets get back to eating well”

#Bloated

Over-indulging, or eating certain foods makes you bloated; rich foods, alcohol, beans, fizzy drinks, or foods high in salt, certain starches and sugars. If it’s a chronic issue see a Dr. If you’ve been eating lots of salt you will retain water, making you look and feel bloated, reduce the salt for a few days and you’ll be fine. Overdo the food and drink? You don’t need to do anything just eat normally for a few days.

#Bunged up

If you’ve been eating badly you may be constipated. Most detoxes /cleanses are laxatives, which can permanently damage your intestines. So first of all, increase water and fibre intake, then increase fruits, veg, and whole grains, but do it gradually; a sudden fibre increase can make you feel worse. If that doesn’t help, see a Dr, not a Facebook detox salesman.

#Fatloss detox

No, just no. A pill/shake won’t do that! Sometimes just buying something special is a powerful psychological message that you’re making a change and acts as a kickstart; which is why we fall for it. Sadly it won’t last, and you’re left out of pocket and likely to rebound. The more radical approach to losing weight, the more likely it is to fail. Slow and steady wins the race; make small, sustainable habit changes and you’ll reap the rewards.

It’s normal to want to reset, feel better and make changes, but you don’t need a “detox”. Just try to get some sleep, drink more water, eat veg and get moving. You’ll look and feel far better for it!

Happy Tuesday 🤗xx

Tuesday Tip

Tuesday tip: Watch Those Swaps

Dr Nancy P

Tuesday tip: watch those swaps 🥦🥛

Food fads and ‘healthy’ swaps are all the rage but they may not always be the best option for you and your gut. Sometimes too drastic a cutback or too dramatic a switch can result in GI issues such as bloating, constipation or abdominal pain — or exacerbate pre-existing GI issues. Here’s a few common swaps you may want to rethink.

#1 Cauliflower for Carbs

We’ve all heard of cauliflower rice or pizza crust and whilst it does reduce carbs (and calories) it’s also high in fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAP). These can cause gastrointestinal distress, gas and bloating. Instead stick to white potatoes – full of energy, soluble and insoluble fibre and low FODMAP.

#2 Non-dairy milk

There is nothing wrong with non dairy milk in itself but it lacks the probiotics our gut needs. So if you’re not allergic to dairy then try to have some yoghurt or kefir as well which contains live active cultures. If you are sensitive to lactose these may still be an option for you as the cultures break down the lactose before it reaches your intestines. If you’re vegan then consider going for a probiotic supplement or foods like kimchi, sauerkraut, tempeh etc.

# 3 High fat in place of carbs

Keto is all the rage with people ditching carbs for protein and high fat foods. But this can cause both diarrhoea or, due to low fibre, constipation. So just go a bit easy – have half an avocado not a full one, add a little coconut to smoothies rather than 2 tbsp of coconut oil etc. And get lots of fibrous veggies in too.

#4 Sugar alcohols

Sweeteners such as erythritol, sorbitol, mannitol and xylitol are used to sweeten foods with less calories and impact on blood glucose levels. But these sugar alcohols can cause gas, bloating and diarrhoea. You may be better off simply using less sugar and adding spices (ginger, cinnamon etc). Studies have shown the difference in sweetness isn’t even perceptible with the spices.

Happy Tuesday 🤗

Xx

Recipes

Amazing Protein Packed Flapjacks

Dr Nancy P

I get hungry, especially after a workout and I love a good flapjack or energy bar but I hate the fact that so many of the store bought ones are just full of sugar. Many of the ‘healthier’ versions I’ve bought are tasteless and unappetising so I thought I’d create some homemade protein flapjacks – full of good things!

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These don’t take long to put together and you can always substitute things if you don’t have them in the cupboard or don’t like them.

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You will need:

300g rolled porridge oats (gluten-free or spelt if you want)

100g desiccated coconut

100g flaked almonds

100g Pumpkin seeds

215g dried, soft Prunes

315g dried dates

175g Almond butter (or your nut butter of choice)

100g Liquid sweetener (I used rice malt syrup but you can use agave, maple syrup, honey etc)

2 tbsp Coconut oil (measured when solid)

4 tbsp Vanilla protein powder (any brand you like – you can also omit this is you want)

4 tbsp Water

2 generous tsp Cinnamon

1/2 tsp Salt

Preheat the oven to 170 C.

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Line a baking tin (I used a 20 x 20cm one) with baking paper. Mix the oats, almonds, pumpkin seeds and coconut together and pour into the baking tin. Place in the oven for 20 mins or until starting to brown. Make sure you turn regularly with a wooden spoon so the whole mixture gets toasted.

While that’s in the oven pop the dates and prunes into a blender or food processor and blitz to a paste. You may need to keep stopping to scrape the mixture back down in to the bowl. It doesn’t need to be completely smooth – a few lumpy bits are good!

Remove the oats from the oven and stir the protein powder through the mixture. Allow to cool.

Put the date mixture, nut butter, liquid sweetener, coconut oil, water, cinnamon and salt in to a large saucepan and heat very gently. Stir and allow the mixture to come together. Remove from the heat and pour the oats into the liquid mixture and mix really well.

Using a spatula scrape the mixture back into the lined baking tin and press down firmly. Then allow to cool and pop in the fridge. Do make sure you lick the saucepan (once it’s cool enough!!!) because the mixture is divine when warm! 🙂

Once it’s chilled you can cut in to slices. It makes the perfect post workout snack on the go and is great to pop in to lunchboxes too!

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Tuesday Tip

Tuesday Tip: Beating post workout hanger

Dr Nancy P

Tuesday Tip: Beating post workout hanger 🍔

Working out in the morning is fab but if it’s leaving you so starving that you end up over-eating later in the day then here are some mistakes you may be making, and tips to help.

#1 Not eating before you workout

If you’re working out first thing your blood sugar and energy levels are low and you’ll be using stored glycogen to fuel you. So when you finish you will crave food (especially sugar). If you find you can’t control these cravings then try to have a 100-200 cal snack an hour before your workout e.g. apple and nut butter, greek yoghurt and fruit, half a protein smoothie etc.

#2: Too little sleep

Lack of sleep causes release of ghrelin which increases hunger. Studies have shown that losing just 80 mins sleep can increase calories consumed by 550 cals the next day. So if you’re getting up early to workout you have to make sure you’re in bed at the right time the night before.

#3: Too many carbs

You definitely need carbs after you workout but if you go for a very carb-heavy snack/meal you’re priming yourself to crave more sugary carbs later in the day. If you can withstand the cravings then have whatever you like, but if not then have something that’s got a balance of protein, fats and carbs e.g wholegrain porridge and fruits, greek yoghurt and fruits and nuts, toast with nut butter and banana .

#4: Too little water

It’s even easier to be dehydrated after a morning workout as you may well be dehydrated from the night too. Ensure you have a big glass of water when you wake up and ensure you drink plenty during your workout or after if you prefer,

#5: Too few cals

When you start the day well with a workout, it’s easy to get hooked up on wanting to stay in a massive calorie deficit. Whilst it shouldn’t be an excuse to pig out, equally you don’t want to be too restrictive as you’re likely to end up over eating later. Eat a normal balanced meal with protein, fats, carbs and fibre after your workout (be it brekkie or lunch).

Happy Tuesday 🤗

xx