Tag: healthy snacks

Nutrition and Calorie Tips

Full of sugar… or is it?

Dr Nancy P

Full of sugar… or is it?🍌 🍫

Have you ever been told you shouldn’t be having (insert snack of choice) because it’s FULL of sugar? As if sugar is something that’s inherently bad? Wouldn’t a banana be a better option than a snickers for example?

The reality is there is nothing ‘bad’ about sugar. We need sugar – it’s a great source of easy energy and it also tastes great. Sugar is made up of two components, fructose and glucose. The molecular structure is the same no matter where they come from. Fruit contains fructose, glucose and also some sucrose (a combination of fructose and glucose). Sweets/ ice creams etc will tend to be higher in sucrose.

This is a great example – a snickers actually has considerably less sugar than a medium banana. The snickers does have more calories, and fewer micronutrients than the banana and you’d probably feel fuller for longer with the banana thanks to the additional fibre etc. The fibre slows digestion making it more filling (and good for your gut heath). This means you’re less likely to want to eat more later, and it’s better for your blood sugar levels. So objectively the banana is a better choice health-wise.

Foods also provide other things – such as pleasure, convenience etc. So if you fancy a snickers as an afternoon pick me up then go for it – as long as it fits your calorie goal for the day. If you prefer a banana than go for that! In terms of the impact on weight/fat loss there will be very little difference as long as you stay within your daily calories and are aware the snickers will be a less filling option. And in terms of sugar content the banana is actually higher.

I’m not suggesting the snickers is better for you than a banana, nor am I suggesting you avoid fruit in favour of chocolate lol! I’m just suggesting we recognise that no foods are ‘bad’, and that as part of a balanced, healthy diet you can have both! Sometimes the snickers will be what you need, sometimes the banana!

Enjoy 🤗

xx

Tuesday Tip

Tuesday Tip: Menopause and fat loss

Dr Nancy P

Tuesday Tip: Menopause and fat loss ❤️

Menopause and peri menopause are unavoidable for all women and bring lots of new challenges when it comes to weight loss and maintenance. There’s a lot of fear and misinformation surround menopause and fat loss, and many women believe it’s impossible to achieve their goals post menopause. It couldn’t be further form the truth – and loads of my clients are proof of this.

So yes menopause/peri menopause causes a number of challenging symptoms and changes in the body. Aside from a whole range of general symptoms, when it comes to fat loss specific issues include:

⁃ lack of sleep (as a result of hormone changes and hot flushes etc )

⁃ Irritability/mood changes

⁃ Change in areas of fat deposition (increased belly fat)

⁃ A reduced bmr/ calorie requirement

⁃ Reduced muscle mass

Now whilst all of these are very real issues that do impact fat loss, none make it impossible and none change the basic premise and approach to losing fat – which is creating a calorie deficit. Lack of sleep will affect appetite, as will emotional changes, these both mean you may find it harder to control your calories and be more likely to overeat /drink. A reduced bmr and age related reduction in muscle mass also impact the number of calories you need. Changes in fat deposition mean more likelihood of fat gain around the mid section.

However none of these change the basic laws of thermodynamics – if you create a calorie deficit you will still lose fat (you just have to make sure you’re targeting the right calorie goal!).

But there are some things that will help enable you to create and stick to this deficit

⁃ prioritising sleep – try meditation apps, fans, cooling sprays etc

⁃ Resistance / weight train – this will help preserve /build muscle mass, protect bone density, increase calorie expenditure

⁃ Enjoy any food you want of course but ensure you’re including high fibre and high protein foods to help keep you full and satiated.

⁃ Be aware of hunger and try to learn whether it’s true hunger or emotional hunger. Real hunger tends to build slowly, and is ‘cured’ with any food. Emotional hunger tends to come on suddenly, drives you to your ‘comfort’ foods and isn’t satisfied.

⁃ Most importantly talk to your gp or a menopause specialist and don’t be afraid to use HRT to help manage symptoms.

Happy Tuesday 🤗

Xx

Nutrition and Calorie Tips

Just a few sweets… vs a disaster!

Dr Nancy P

Just a few sweets… vs a disaster! 🍬

It’s very easy when trying to lose weight and control your calories to fall into the trap of feeling massively guilty about what you may view as ‘falling off the wagon’. Sitting down and demolishing half a packet of biscuits with your afternoon coffee is often something that becomes a ‘disaster’ for the diet and can result in a spiral of guilt. This can then derail you for the rest of the day or week – meaning one small instance of overeating becomes much larger.

In contrast it’s often very easy to not notice the odd nibble here and there. Grabbing a chocolate from the bowl in the office as you walk past, popping another one in your mouth while you wait for coffee, just having a couple of Percy pigs your friend offers you, and grabbing a few of the kids Colin the Caterpillar sweets. It’s likely that if spread over the day you may not even notice you’ve had these, and you may not even remember to factor them into your daily calories.

A bite here, a nibble there, just one sweet here… it’s nothing right? Yet the actual calorie impact is significant – 390 cals in this example. Whereas in contrast half a packet of Oreos would be viewed as a total disaster. One is laden with guilt, the other you barely notice. Neither is a great approach – the important thing is to be aware of the calories in what you’re eating. This means you need to consider all the little extras you might not think of as important, but equally means you need to remove the guilt from some perceived ‘disasters’ – as they’re often not as bad as you actually think!

As always knowledge is power! If you know what you’re eating you can have whatever you want and make it fit your goals!

Enjoy

🤗

Xx

Nutrition and Calorie Tips

On track.. or blown it?…

Dr Nancy P

On track.. or blown it?… 🤯

It’s very easy to get sucked into the idea that certain foods are inherently “good” and others are “bad”. I hear this sort of thing so often… a client may be feeling pleased that they’ve had a “good” snack – of 40g mixed nuts, and are therefore ‘on track’ . On another day they would be beating themselves up because they had a really “bad” day because they had a pack of chicken nuggets. They often feel like they’re blown everything, they’re disappointed and angry with themselves and feeling guilty.

Now I’m not suggesting the nuggets are a “healthy” option, nor am I suggesting it’s got more nutritional benefits than the nuts. They’re both very different nutritionally, and they both taste very different too. But for many people trying to lose fat or weight they might naturally assume that the nuggets are a terrible option and that by having it they’ve ruined their day (diet -wise). Whereas if they chose the nuts they would be feeling guilt-free and virtuous and like they were on track. They may even not track the calories because the nuts are such a ‘good’ option. However in actual fact the ‘good’ snack has slightly more calories and a lot more fat, than the 6 nuggets. The nuggets have slightly fewer calories and vastly more protein, so are likely to keep you satisfied for longer too.

So if you had to grab a box of nuggets (or just fancied one) when you’re out and about, then it’s not THAT bad. I’m certainly not suggesting your whole diet be made up of “junk food”, but it’s important to be aware of the facts to avoid unnecessary guilt. And remember that lots of the foods we perceive as being “good” or “healthy” may in fact be higher calorie and therefore unhelpful for weight loss if you’re consuming them without realising the calories. At the end of the day, as always, it comes down to calories. If you want to lose fat or weight, then you need to be at a calorie deficit. It’s important to still have foods you enjoy as part of an overall balanced diet. So don’t sweat it if you end up with a McDonald’s now and then if you want it, but then have a dinner with a range of whole foods and vegetables etc.

Be curious about what you’re putting in your body, look at the nutritional labels on food and don’t always assume the “health” food is the best choice.

🤗

Xx

Nutrition and Calorie Tips

Protein snack… or just a snack?

Dr Nancy P

Protein snack… or just a snack? 🍞

There are lots of brands out that that are using the marketing power of “protein” to sell their products. The unspoken idea is that protein = better or healthier etc. The reasoning behind this is the fact that increased protein can help with improved satiety (feelings of fullness) so CAN help to prevent overeating. Also those working out may want to focus on protein to help with muscle building. For most people a balanced diet will contain enough protein so you don’t need to go out of your way to take in extra protein unless you’re a bodybuilder or professional athlete. However you may still wish to focus on higher protein foods and snacks to help keep you feeling full.

So you may well see this protein snack and think it’s a good option. However, it isn’t actually particularly high in protein, with only 4.7g. In contrast the slice of bread/toast might be perceived as a ‘bad’ snack because it’s all ‘carbs’… Yet the bread contains more protein (5g ) for fewer calories. In addition the bread is far cheaper!

Neither would actually be classed as high protein. In terms of weight loss both will probably do the same basic job – they are a good snack if you fancy it. So don’t be swayed by the “protein” label – actually check the nutritional info and then choose the snack you want!

Enjoy

🤗

Xx