Tag: healthy snacks

Nutrition and Calorie Tips

Stop eliminating and start modifying …

Dr Nancy P

Stop eliminating and start modifying … 🍝

When we are trying to lose weight it’s common to feel like we need to cut out certain foods / meals. You may choose to cut some foods of course but you’re eliminating foods you actually really enjoy then your chances of long term success are far lower. So rather than thinking about never having a certain dish again, instead think of ways you can modify it to fit your goals.

In this example the spaghetti bolognese on the left is made using 20% fat beef mince and comes in at around 661 calories. The one on the right is made using the identical recipe but using 3% mince. The result is a significant reduction in calorie content –

487 cals.

The reality is the taste and satisfaction of that meal will be broadly similar for both dishes. You’d probably barely notice the difference. If you’d chosen to use a meat-substitute mince then you would have saved a further 30 /40 calories. You could of course leave the meat/meat substitute out all together and just use vegetables – that would reduce it even further by another 100 or so calories (using lentils instead would come out somewhere in between). However you’d probably find it wasn’t as satiating due to the lower protein and fat content and it certainly wouldn’t be as indistinguishable from the 20% beef mince option.

Of course there’s also the option to swap the spaghetti itself out for a lower calorie pasta or even courgetti etc if you like that, reducing the calories even further.

So it’s up to you – there are multiple ways to modify meals but still tick the box on taste and satisfaction. Start thinking about how you can modify things you enjoy and still accommodate them in your diet to achieve your goals.

🤗

Xx

Tuesday Tip

Tuesday Tip: Lose weight correctly, not quickly 👍🏻

Dr Nancy P

Tuesday Tip: Lose weight correctly, not quickly 👍🏻

Crash diets, cleanses, detoxes, 6 week challenges, or excessive amounts of exercise may well give you some fast results on the scale but these fast results will very quickly disappear just as fast. So if you want to lose some weight, and then put it back on again, time and time again then definitely go for these options … but if you want to lose some weight and maintain it longer term then perhaps it’s better to take a different approach?

It’s not flashy, and it’s not fast but it does have a far better long term success rate (and costs nothing!). It will definitely take longer than a few weeks, there will be times you’ll definitely feel like it isn’t working, you’ll want to give up, your weight will definitely fluctuate or even ‘plateau’ for a time… but… if you stick at it, if you’re consistent and you’re in it for the long haul I guarantee you can reach your goals- for life.

What is this miracle approach you say? Nothing exciting I’m afraid …

  • Eat a moderate amount of calories (incorporate a moderate calorie deficit)
  • Moderate your alcohol/ take away / meal out consumption (note – I’m saying moderate – don’t cut it out – just incorporate it within your calories)
  • Eat plenty of vegetables and fruit
  • Eat a balanced diet – some carbs, some protein, some fats
  • Exercise for enjoyment – not to eat. So ignore any extra cals you burn exercising and don’t eat them back.
  • Walk
  • Get 6-8 hrs sleep
  • Stay hydrated
  • Find alternative stress relievers that don’t involve food or alcohol

That’s it! You don’t need to pay for some diet/challenge. It does require work and effort – but most things we want to achieve in life do? But if you’re willing to make the effort, and you’re patient and view it as a long term shift then you will reap the rewards!

Happy Tuesday 🤗xx

Nutrition and Calorie Tips

Just a salad….

Dr Nancy P

Just a salad…. 🍔

Big Mac lovers prayers have been answered in the form of a new M&S cheeseburger pasta salad (with a Big Mac style burger sauce)! You would probably assume that as it’s a salad it’s a better option calorie wise than an actual Big Mac…. You would however be wrong!

It’s very easy to get sucked into the idea that certain foods are inherently “good” and others are “bad”. Salad is usually viewed as being “good”, even a pasta salad, and it’s certainly viewed as a better option than a Big Mac from McDonald’s. Having the pasta salad for lunch might leave you feeling like you’d been “good” whilst if you went and grabbed a Big Mac you may feel like you’ve blown everything!

Now I’m not suggesting a Mcdonalds is a “healthy” option, but to be honest neither is the pasta salad. The pasta salad is a whopping 755 calories (33g fat)! Whilst the Big Mac is a mere 493 cals (24g fat). If you are trying to lose fat or weight then you might naturally assume that the McDonald’s is a terrible option and that by having it you’ve ruined your day (diet -wise). Whereas the salad may leave you feeling like you’ve made a lower calorie / healthier and therefore “better” choice, and feeling guilt-free and virtuous and on track.

In reality you could have just had the Big Mac if that’s what you wanted and saved from calories. And if you are grabbing some of these pre prepared salads then definitely check the calories before you make any assumptions about their nutritional value!

🤗

Xx

Tuesday Tip

Tuesday Tip: Lack of Energy and Nutrition

Dr Nancy P

Tuesday Tip: Lack of Energy and Nutrition 🏃🏼‍♀️

Very often people will tell me that they’re concerned about their lack of energy/fatigue and want to address their nutrition to fix it. First of all, your tiredness/fatigue is most likely NOT RELATED to nutrition in the majority of cases, but more likely due to lack of /poor sleep, stressful/busy/social lifestyle, and/or your mental health. BUT if you’ve removed these as potential causes, nutrition may be the last piece of the puzzle.

Here are some nutrition factors which may explain a lack of energy.

# Low-carb

Cutting carbs in order to lose weight is an excellent way to feel lacking in energy. Carbs are crucial for optimal human physical and mental performance. So start eating more carbs. If you need to remove some calories elsewhere to fit them in then try reducing some dietary fat/alcohol calories to do this.

# Poor hydration

Maybe you carry your water bottle around all day but do you actually drink from it? One of the side effects of inadequate hydration is fatigue and increased perceived difficulty of tasks. Set water reminders, have iced drinks (even coffee/tea) (cubes will melt), infuse your water, start a habit of having a glass of water with your cup of coffee, etc.

# Eating erratically

You’re no doubt busy and don’t have the luxury of set meal times every day. This can result in skipped meals, and long hours without eating. Obviously as long as you’re getting the right calories in the timing isn’t important from a weight loss perspective but if you’re going 5/6 hrs without eating, you’re likely going to experience hypoglycemia (low blood sugar) and hence low energy.

# Too few nutrients

Micronutrients like vitamins and minerals are also essential for optimal functioning, and one of their main roles is to act as cofactors in energy-producing reactions within the body. Not getting enough of these, through a variety of foods can contribute to deficiencies, which can directly induce fatigue. Don’t get too focused on the details just try and add as much variety to your diet as possible, take a multi-vitamin, have fruit or veg with most meals, and choose wholefoods when possible.

Happy Tuesday 🤗xx

Nutrition and Calorie Tips

Choose your hard…

Dr Nancy P

Choose your hard… 💪🏼

It can seem really hard when you’re trying to lose weight/get fit and healthy. It’s hard to change your habits – it’s hard to reduce your calories, to reduce your alcohol intake, to increase the amount of fruit and veg you eat. It’s hard to go to the gym, go to workout classes or walk more or increase your activity – especially when you’re busy and stressed and tired. It’s even harder to prioritise sleep when you have so much going on and a thousand demands on your time.

But it’s also hard always being tired, being unwell because your immune system is wrecked or being at risk of cardiovascular disease and diabetes. It’s hard not fitting into the clothes you want to, it’s hard being out of breath going up and down stairs, or playing with your children. It’s going to be even harder when you’re older and unable to get up and down from the toilet unaided, or pick yourself up when you fall. It’s hard not feeling confident in your own body, strength and fitness.

I know it’s never quite a straight forward as this but on some level you have to choose your hard. Neither option is easy – they’re both hard. Even when you reach the level of fitness you want or the dress size you want – it won’t magically become easy to maintain it. It’s still going to be hard some days.

Choose your hard!

Xx