Tag: healthy snacks

Nutrition and Calorie Tips

The totally nuts protein marketing myth!

Dr Nancy P

The totally nuts protein marketing myth! 🥜

It seems to be the thing at the moment to market snacks as being high protein. This is presumably based on the idea that increased protein can help weight loss (it actually only does this by increasing your feeling of fullness meaning you are less likely to eat more later, thereby keeping your calorie intake lower). This is a great example of a high protein snack…. which is in fact not that high protein. These protein nuts have only 11g protein for 299 cals, which is not really ‘high’. They’ll be priced higher because they’re marketed this way. In contrast a serving of just normal nuts actually contains more protein (13.1g ) for only 4 calories more…

The protein nuts are double the price of the normal nuts… so if you’re choosing them because you like the taste then go for it, but if you’re choosing them because you think they’re a better source of protein then save your pennies, ignore the hype and buy some normal nuts!

Enjoy 🥜 xx

Nutrition and Calorie Tips

‘I’m being good and having a weight watchers dessert….’

Dr Nancy P

‘I’m being good and having a weight watchers dessert….’

Most people would assume that the weight watchers (or other weight loss brand foods) are automatically a more virtuous choice of dessert. Whilst the Gu chocolate dessert would be considered ‘bad’.

In reality they’re almost the same in terms of overall calories and the weight watchers one is much higher in sugar, and lower in fat (making it less likely to fill you up). So in reality you could have either as your dessert and it makes little difference to your overall calories.

So don’t automatically assume these weight loss branded foods are always the better option. Sometimes they’re the same or worse than other brands. And they’re often pricier! If you enjoy them then definitely have them, but if you’re only having them because you think they’re ‘good’ then think again.

Read the labels and look at the calories and then make sure choice. If you’re trying to lose weight then go for the lowest calorie option, that you actually want to eat!

🤗xx

Tuesday Tip

Tuesday Tip: Staying Healthy on Holiday

Dr Nancy P

Tuesday Tip: Staying Healthy on Holiday🌴

We’re firmly in to the summer holidays now and many of my clients are going away and worrying about maintaining their fitness, so here are a few tips for staying healthy on hols.

#1 Workout anywhere

If you don’t have access to a gym or don’t want to spend your precious holiday time in one then no prob – take a resistance band with you and a skipping rope and you can do some cardio and resistance work wherever you are. 5 mins of skipping and a 5 – 10 min band workout is easily doable (crab walks, hip abductions, etc 2 – 3 sets of 10 -20 reps).

#2 See the sights

See the sights and get some activity in! Take walking tours around the city, guided treks in the countryside, hire a bike or a kayak, take a snorkelling trip etc. They are a fun way to get out, get active and see new places and make the most of your time away.

#3 Pack snacks

Finding healthy foods at airports and on planes/ferries etc can be tricky, so come prepared. Throw a few cereal bars in your luggage, pack fruit for the plane/ferry – this will hydrate you as well. If you’re out on day trips grab an extra apple or banana from brekkie and take that with you, or buy some local fruit and store it in your hotel mini fridge.

#4 Take time out

Emotional health is important too. Yes holidays are meant to be relaxing but they can bring their own stresses – especially if you’re herding small people around too! Try to take some time out to de-stress – try some yoga, meditation, even just a few mins of deep breathing.

#5 Try something new

What better time to try something new? If you’re at a hotel with outdoor activities give something new a go – paddle boarding, mountain biking, volley ball etc or perhaps they have classes etc so it’s a perfect time to try them.

#6 Explore

Don’t obsess about not finding somewhere to workout – just get out, have fun, explore and enjoy your holiday and you’ll probably find you’re more active than you realise anyway!

Happy holidays 🤗

Xx

Nutrition and Calorie Tips

Downsize your weekend treats!

Dr Nancy P

Many of us do this – we’re spot on with our calories all week, with a sustainable calorie deficit and then come the weekend we over eat and blow the whole week’s deficit in one go. Many people don’t even realise the extent to which they’re doing this – they feel like they’ve been really ‘good’ all week and yeah they had a few treats at the weekend but they don’t understand why they’re not seeing results.

I understand – it’s the weekend, a chance to relax with family and friends. You buy yourself a bottle of wine, some crisps and chocolate to munch on while watching a movie etc. But very quickly you can rack up thousands of extra calories without even noticing.

I’m not suggesting that you cut out the weekend treats but maybe just consider going for smaller packs of those treats. If you buy the larger sized packs the chances are you’ll eat them all (I know I do!) because you’ve been ‘good all week so you feel you deserve them, because they taste good and because you’re in ‘relax mode’ so you’re less likely to go and weigh out an individual portion.

So maybe consider buying the smaller options. By simply swapping for smaller pack sizes you can save over 2,500 calories! If you buy these in advance, when your will power is stronger, you’ll be set up for an on track, but still enjoyable weekend! And those results will start to show!

🤗 xx

Nutrition and Calorie Tips

Lower Calorie Ice Cream Option

Dr Nancy P

Saturday night – movie, sofa and some ice cream – perfect right? We all feel the need to work our way through an entire tub of ice cream now and then – it’s natural, it’s human and it’s also damn tasty! But how about making a simple swap. Rather than working your way through 1,200 calories of Ben and Jerry’s (or other standard ice cream equivalent) , you could instead have 320 calories of Halo top (or one of the any other equivalent low cal ice cream brands available). But isn’t low calorie stuff loaded with sugar? No – it’s not actually! And it tastes amazing! 🍦

We don’t need to deny ourselves treats and nice tasting stuff just because we’re watching our calories – try making some swaps instead. If you’re an ice cream fan check out the Halo Top range of tubs and sticks (there are also supermarket own brand versions and other companies doing the same – in fact even Ben and Jerry’s do their own low cal flavours now!).

So you really can have your cake (*ice cream) and eat it! 🤗 xx