Tag: healthy snack

Nutrition and Calorie Tips

‘I’m trying to lose weight so I’m avoiding carbs ….

Dr Nancy P

‘I’m trying to lose weight so I’m avoiding carbs ….’ 🍞

There is a common misconception that carbs are inherently ‘bad’ and that in order to lose weight you need to cut them out or avoid them completely. This usually means people cut out bread, pasta, rice, potatoes etc.

However they continue to eat fruit and veg without thinking twice when many actually contain more carbs. For example compared to a slice of bread a small Banana contains more calories, 3 times as many carbs and 15 times as much sugar! Now that doesn’t make the banana bad either – but why would you avoid the bread if you like it, yet happily eat the banana if you’re trying to avoid carbs?

In reality there is no reason at all to cut carbs from your diet. You can lose weight with or without carbs – it’s all about calories. Now obviously some people have medical reasons to avoid things like bread (coeliacs etc) but for the majority of people these foods are fine. The reason you may see weight loss when cutting these sorts of carbs is simply because you’re reducing your overall calorie intake. However unless you never want to eat carbs again then you’re not really setting yourself up for sustainable, long term weight management.

Obviously different carbs have different pros and cons – complex carbs will keep you fuller longer, whilst simple carbs (fruits mostly) will provide a faster hit of energy, you’ll get different nutrients from the different types too.

It’s important to have a balanced diet – including a range of carbs from bread to fruit. What works for you may not work for someone else and you may prefer to reduce consumption carbs, but it’s important to be informed about what’s actually in the food you’re eating before you make that choice. Cutting out whole food groups is never a sensible or sustainable approach though.

Personally I enjoy all sorts of carbs – from bread, to fruit, to pasta, to potatoes – to doughnuts! Eat the carbs you like and enjoy and just be mindful of the calories! 🤗

Xx

Nutrition and Calorie Tips

The healthy smoothie deception…

Dr Nancy P

The healthy smoothie deception…. 🥤

You’d probably consider grabbing a bottle of some fruit based smoothie as a healthy option. It may be something you’d grab to go with your sandwich at lunch etc. It seems perfectly reasonable and it’s marketed as 2 of your 5 portions of fruit and veg a day.

On the other hand if I suggested you grab a punnet of strawberries, one and a half apples, a quarter of an orange, a handful of black currants, a bunch of grapes and two bananas to go with your sandwich you’d probably think I’d gone mad! However that’s exactly what you’re doing when you grab a bottle of fruit smoothie.

It would actually be pretty hard to eat that quantity of fruit alongside your lunch without feeling very full, yet we can easily guzzle down 390 cals of smoothie? The fruit itself is virtually the same amount of calories – so what’s the difference?

The difference is bulk, mainly from fibre. The fibre you get in whole fruit is what makes it almost impossible to eat the same quantity of fruit as is in the smoothie. The smoothie strips almost all that fibre out so all you’re getting is sugar and the micronutrients.

There’s nothing wrong with having the smoothie if you want it, and have the calories for it in your day, but I think it is worth stopping and considering the quantity of fruit it compares to. And perhaps if you want something healthy to go with your lunch grabbing a punnet of strawberries instead? 🤗xx

Recipes

Mushroom and Tomato Tofu Scramble

Dr Nancy P

This is a great easy lunch, light dinner or brekkie option. It’s filling, high protein and low fat and so easy and quick to make. You can use any veg you like – I often put pepper and courgette in if I have it.

This makes a large serving at approx 245 cals or a smaller (enough for lunch) serving at only 123 cals! You can keep leftovers in the fridge to be re heated the following day. Best served on toast – either a nice bit of sourdough or if want to save on cals go for one of the sandwich ‘thins’ at only 100 cals per thin.

Tofu only tastes as good as the herbs and spices it’s cooked in so adjust these to your taste.

You will need:

1 packet of Silken tofu (approx 350g)

100g Mushrooms

100g tomatoes

Spices and herbs to taste. I used :

Worcestershire sauce

Paprika

Mixed herbs

Cayenne pepper

Salt

Pepper

Chop the mushrooms and tomatoes. Add a little oil to a frying pan and cook the mushrooms until starting to brown.

Add the tomatoes and cook them down.

Open the tofu and drain off any obvious liquid, then add to the pan and break it up with a spatula.

Add all the spices and herbs and cook through.

Continue to cook for a couple of minutes and then serve on a piece of toast!

Enjoy 🙂

XX

Recipes

Peanut butter and Jam Porridge

Dr Nancy P

Nothing beats a yummy bowl of porridge on a chilly day! And this one combines two of my favourite things – peanut butter and jam! Yum!

I actually tend to have this for lunch as it’s quite a filling portion. If you wanted you could also add a scoop of vanilla protein powder to make it even more filling. My current favourite protein powder is Missfits Vegan Vanilla powder – super yummy and available from amazon and Ocado (and other places!). I like my porridge made with water – but obviously use any type of milk if you prefer (though bear in mind the protein powder and milk will increase the calories).

This comes in at approx 384 cals of warming yumminess!

You will need:

50g jumbo oats

1 tbsp raspberry (or any flavour) jam

15g peanut butter

Raspberries and blueberries to top

1 scoop vanilla protein powder (optional)

Place the oats in to a saucepan (also add the protein powder if using) Add enough water to cover (I like my porridge quite dry so adjust the amount of water to suit you) – heat gently and stir well. If I’m rushed I just pour boiling water on to the oats, stir and add a little extra water then blast in the microwave for a min.

Once cooked pour the porridge in to a bowl and add the jam and stir through.

Drizzle the peanut butter on top next.

And then pop the berries on top.

Enjoy!

🙂

Xx

Recipes

Valentine’s Vanilla, Berry and Chocolate Porridge

Dr Nancy P

As it’s the season of love I thought I’d celebrate with something I love… porridge! This makes a great brekkie or lunch option. The protein powder is optional but adds the vanilla flavour and also the added protein helps to keep you fuller for longer. My current favourite protein powder is Missfits Vegan Vanilla powder – super yummy and available from amazon and Ocado (and other places!)

I make my porridge with water because I prefer it that way but obviously use milk if you prefer. I have used some yummy little protein chocolate hearts from Cocoa+ but you can use any chocolate you like! It would work well with some squares of dark chocolate

This comes in at approx 415 cals of warming yumminess!

You will need:

50g jumbo oats

Large handful of mixed berries (blueberries, raspberries, strawberries)

1 scoop vanilla protein powder (optional – replace with a 1/4 tsp Vanilla essence if not using)

3 Chocolate hearts or squares

Place the oats in to a saucepan with the protein powder. Add enough water to cover (I like my porridge quite dry so adjust the amount of water to suit you) – heat gently and stir well. If I’m rushed I just pour boiling water on to the oats and protein powder, stir and add a little extra water then blast in the microwave for a min.

Once it starts to cook add in the blueberries and raspberries and stir in.

Slice the strawberries. Once cooked pour the porridge in to a bowl and add the strawberries and chocs on the top.

Enjoy!

🙂

Xx