Tag: healthyhabits

Tuesday Tip

Tuesday Tip: Working from Home

Dr Nancy P

Tuesday Tip: Working from Home 🏠

Working from home, be it your normal work, schooling the kids, or just now being at home as work has closed, can be hard. Productivity goes down and it’s hard to stay motivated. So here are some tips on how to make the best of it.

# 1 Routine

Try to stick to your “normal” routine as much as possible. Get up/go to bed at the same time as normal, plan your day, schedule in something every day that signals it’s the start/end of the day. These rituals will will help to keep you positive e.g. a morning workout, an evening walk or family movie time etc.

# 2 Workout

It’s vital for your mind and body to stay as active as possible. It releases endorphins, decreases stress hormones and helps create routine. Schedule it in; perhaps at the same time you would normally go to the gym /class etc. Publicly commit to it with your family or friends so you’re likely to stick to it.

# 3 Find a place

Choose a space at home that’s comfy, but not too comfy, to work in. Avoid the bed/sofa if possible. Set up the space up so it’s easy to work from; laptop/paperwork, easy access to power points/cables etc. Also set up a space to workout in. If you don’t have space for a dedicated workout area then just keep anything you need handy so it’s easy to use without spending ages getting set up.

# 4 NO distractions

Avoid distractions you can control. Put your phone away, turn the TV off, set aside a time for household chores so you’re not tempted to do them instead of the work.

# 5 Make a list

Make a list of all the things you MUST do that day, and another list of things you WANT to do if you can. Then you can prioritise and hopefully get some of the “want” list done too if you have time.

# 6 Schedule breaks

It’s easy for work to creep into all hours of the day if you’re not careful, so try to work similar hours to normal. Signal the end of the day by doing something that isn’t work; e.g. workout, a walk, a bath etc. Close the laptop and don’t leave it open all evening etc so you can separate work from home time.

I hope these tips help. If I can help at all with anything then please ask, anytime.

Happy Tuesday 🤗

Xx

Recipes

Hearty Squash, pepper and lentil soup

Dr Nancy P

It may be officially spring but it’s pretty cold out there still! When I first made this soup I made it using a glut of squashes from the garden. but today I’ve made it with butternut squash I had in the freezer! You can use any type of squash or sweet potato for this (or a mixture!).

This is a calorie bargain at only 150 – 175 cals per portion, and super filling. It’s perfect for batch cooking if you’re stuck inside at the moment too.

 

As I said, you can use squash, pumpkin or sweet potato (or a mix) and you can also be a bit free and loose with the quantities to be honest – as long as you keep an eye on the amount of liquid and add a bit more stock if needed.

I made a massive batch so I could have it for a few days and also freeze some, but you could easily halve this. This recipe serves around 12-14.

You will need:

Approx 1,200g – 1,500g squash

3 medium red peppers (or 2 large)

2 onions

500g red lentils

4 cloves garlic

600g chopped tomatoes (passata also works fine or use fresh tomatoes)

1 litre vegetable stock (but you may need to add a little more as it cooks)

2 tbsp tomato purée

4 tsp curry powder

1 tsp cayenne pepper

1/2 tsp paprika

1/2 tsp Chilli powder (or to taste)

Salt and pepper to taste

To serve – fresh spinach and a dollop of greek yoghurt

Peel and de-seed the squash and then chop into small pieces (or use pre-chopped fresh or frozen squash).

Chop the onion and peppers and crush the garlic. Heat up a little oil in a pan and add the onions and crushed garlic, and allow to lightly brown. Then add the pepper.

Add the squash, stir well and cook for 5 mins with the lid on (stirring occasionally). The squash will start to release some water and begin to soften a little.

Add the chopped tomatoes and stir well. Then add the lentils, vegetable stock, spices and tomato purée and stir.

Bring to the boil and then allow to simmer for a few minutes with the lid off. Then reduce the heat further and put the lid on and allow to cook for at least 20 mins making sure you stir regularly so the lentils don’t stick. If it looks like it needs it then add a little more stock.

Season to taste and cook until the squash is tender and the lentils are cooked through. Remove from heat and at this point. If you like your soup chunky you can serve it now.

Alternatively you can blend it to a smooth consistency.

To serve stir through some fresh spinach and add a dollop of greek yoghurt!

Enjoy! 🙂

Xx

Recipes

Quick Healthy Banana Pancakes

Dr Nancy P

Another one of my faves! These work great as a breakfast, or light lunch or afternoon snack! They’re quick and easy to make and taste amazing! If you want something more substantial you can add some protein powder in to the mix but I tend not to bother. This makes two small pancakes, enough for one person, and comes in at approx 200 calories, plus the fruit.

You will need:

1 banana

1 egg

2 tbsp flour (any flour you like)

Cinnamon (optional)

Fruit of your choice

Mash the banana with a fork in bowl, add the egg and mix well.

The mixture will vary in consistency depending on your banana size and ripeness, and egg size – it really doesn’t matter though. Add the flour and cinnamon and mix well.

The batter will be lumpy – that’s fine too! Heat a little oil in a pan and then add the batter. Leave to cook on one side, then flip.

Serve with fruit (if you need it you can also add some maple syrup or other liquid sweetener but I find the fruit is sweet enough)

Enjoy 🙂

xx

Nutrition and Calorie Tips

‘Grabbing a “healthy” snack ….. ‘

Dr Nancy P

‘Grabbing a “healthy” snack ….. ‘ 🥓🍞🥜

I think if you were going to choose a “healthy” late morning snack/brunch option you’d probably assume the mixed nut bag is probably a better option than a bacon roll. And you’d assume it was healthier and certainly better for you if you’re trying to lose weight/fat.

Nuts, seeds and blackcurrants are full of nutrients – “good” fats, protein, antioxidants like Vitamin E etc. So nutritionally they are a good option, but the bag also contains a whopping 607 cals, with 28g fat and only 10g protein. The combination of fats and protein will help keep you full and satisfied but thats’s a really hefty snack that probably isn’t worth those calories.

In comparison a bacon roll would probably be perceived as a “bad” choice. In reality it has far fewer calories than the “healthy” option with only 389 cals in total. It’s also lower in fat with only 17.4g and higher in protein, 18.1 g. It still provides carbs, protein and fat so will keep you satisfied until lunch. I’m not suggesting you have one every day, but it’s certainly not terrible!.

So if you’re trying to lose weight/fat, and you really enjoy a bacon bap then go for it! As long as it’s part of a balanced diet which contains fruit and veg etc it’s fine! Don’t be swayed by the idea that nuts/seeds are inherently a “better” option – they’re not always!

🤗

Xx

Tuesday Tip

Tuesday Tip: Boost your Immune System

Dr Nancy P

Tuesday Tip: Boost your Immune System 🦠

No amount of lifestyle intervention can completely protect you but here are some practical tips to strengthen your immune system.

# 1 Follow the advice

First off; follow the official advice; advice from the govt, NHS and scientists – not the news, social media, or your mate down the pub. Follow the science-backed advice. If in doubt about self isolation call 111.

# 2 Eat well

Eat a balanced diet and ensure you’re loading up on lots of fruit and veg to ensure you get the antioxidant and anti-inflammatory phytonutrients you need to fight infection. It also ensures plenty of fibre to keep your gut microbiome healthy too.

# 3 Vit C and Zinc

Vitamin C won’t prevent infection but has been shown to reduce symptom intensity and duration. Load up on citrus fruits, leafy green veg or get a high dose Vit C supplement. Zinc also helps boost the immune system and is found in meat, poultry, seafood, beans, nuts, whole grains and dairy products.

# 4 Sleep

Adequate sleep is the foundation of your whole immune system. While you sleep the hormone melatonin stimulates the creation of new immune cells so sleep is critical. Try to get 6-8 hrs a night.

# 5 Exercise

You need to get those muscles working to produce chemicals that stimulate the thymus gland (involved in production and functioning of immune cells). Cardiovascular fitness is also essential for strong, healthy lungs. The lymphatic system relies on muscle movement to circulate immune cells around the body too. Exercise also produces endorphins which will make you feel better and reduce stress.

# 6 Drink

Hydration is vital as it keeps the mucus membranes in your respiratory tract moist which means they can trap the germs and prevent them entering your cells. so drink up!

# 7 Reduce stress

Stress increases cortisol production, which weakens our immune system. A lot of the covid-19 coverage is creating mass-hysteria so if you’re feeling anxious steer clear of the news/social media – take a walk, read a book, call a friend, play with your kids, whatever you do to relax.

Finally, it wouldn’t be fair to leave this one off – wash your hands.

Happy Tuesday 🤗

Xx