Tag: motivation

Nutrition and Calorie Tips

Movie Snacks…

Dr Nancy P

Movie Snacks… 📺

We all love a snack with a movie, and I’m sure if you’re a chocolate lover like me you could easily chomp down through a large bar of chocolate without even thinking about it. A 180g bar of chocolate isn’t even that large really so you might even have more. That bar is 961 calories though!

Why waste 961 calories on a chocolate bar when instead you could have:

  • 150g raspberries
  • A mini bag of buttons
  • A curly wurly
  • A substantial chocolate protein mousse
  • A snack bag of popcorn
    All for the just over half the calories, but with approx 25g of protein.

You could deceive yourself that you’ll only eat a few squares of the large bar or you may end up eating it all without even thinking about it. However instead you could opt for smaller chocolate bars paired with nutrient-dense foods that provide more nutritional benefits and protein, keeping you fuller for longer and making you significantly more likely to maintain your calorie deficit whilst still satisfying your sweet tooth.

There’s nothing wrong with enjoying some snacks with a movie but maybe try a few swaps to reduce the cals without reducing the enjoyment.
Enjoy!
🤗
Xx

Tuesday Tip

Tuesday Tip: Ultra-Processed Foods

Dr Nancy P

Tuesday Tip: Ultra-Processed Foods 🍟

With all the social media attention around Joe Wicks and ultra processed foods it’s worth looking at the actual research. You’ve probably heard that ultra-processed foods (UPFs) are toxic but let’s look at what the evidence actually says. Yes higher UPF intake is linked with greater risk of heart disease and metabolic problems etc but why?

The reasons are not as dramatic as social media makes it sound and it’s all about quantity and context.

#1 Energy balance

UPFs are easy to overeat because they’re tastier, quicker to eat, calorie dense and often lower in fibre and protein. One study showed people given UPF-based diets ate around 500 extra calories per day

compared to those eating minimally processed meals. So they’re very easy to overconsume.

#2 Diet quality

When you eat more UPFs, you naturally eat fewer whole foods. That means less fibre, fewer vitamins and minerals, and less protein from real food sources. Over time, that shift alone can explain a lot of the health differences seen in studies. It’s not that one snack bar causes disease, it’s that a diet built mostly on them means you eat less of the good stuff your body needs.

#3 Direct impact of Additives

This is the part that gets the most online attention and yet it’s probably the least important. While some research suggests certain additives might affect gut bacteria or inflammation, these effects are small, short-lived, and not shown to cause disease in humans.

The main reason UPFs are harmful isn’t because they’re toxic

or unnatural. It’s because they make it easier to eat too much and to eat fewer nutritious foods. Being overweight is biggest predictor of heart and metabolic disease, depression and early death. Over consuming anything can lead to that and UPFs make it easier to do that. The science here isn’t new.

So don’t panic, don’t stress about removing all UPF’s from your diet. Eat mostly whole foods, enjoy treats in moderation, and don’t fall for fear-based nutrition trends.

A balanced, evidence-based approach isn’t very social media worth, but it’s the truth

Happy Tuesday 🤗xx

Nutrition and Calorie Tips

Low calorie snacks for cheese lovers …

Dr Nancy P

Low calorie snacks for cheese lovers … 🧀

If you’re trying reduce your calories then cheese is often something that’s quite hard to incorporate easily due to it being very calorie dense. There are however a few options out there which are lower calorie and can still give you a cheesy hit! These options would be great to grab on the go for a snack, or combine for a picnic lunch or dinner etc. They also have the added advantage of being relatively high in protein so will help to keep you fuller for longer.

This list is by no means exhaustive – but it’s just a range of the options out there.

Cheese triangle – 25 cals

Cathedral City lighter mini – 62 cals

Philadelphia light mini- 52 cals

Boursin mini – 63 cals

Mini babybel light – 42 cals

Marmite cheese – 57 cals

So you can grab a cheesy snack without worrying that it’s going to derail your progress!

Enjoy 🤗

Xx

Tuesday Tip

Tuesday Tip: True hunger vs boredom

Dr Nancy P

Tuesday Tip: True hunger vs boredom 🍽️

I’m sure you’ve found yourself walking to the fridge for a snack even though you only had lunch 30 mins ago? Or having a few biscuits with your cuppa despite already having eaten? You feel like you’re hungry but you’re actually just bored. Separating boredom hunger and real hunger is important if you want to try to reduce your calorie intake and lose weight.

How do you tell the difference?

True hunger tends to build gradually. You may notice a rumbling stomach low energy, or struggling to focus. That’s your body asking for fuel. In contrast boredom hunger often hits suddenly out of nowhere. It’s usually emotional – from stress, procrastination, or simply seeing snacks nearby. It’s less about your body’s needs and more about your brain looking for a quick hit of comfort. If you respond to boredom hunger every time it hits you’ll quickly find you’re adding hundreds of extra calories. That will really hinder progress.

So how are you actually check if the hunger is real or just boredom?

⁃ check when you last ate. If you ate a proper meal 1-2 hrs ago then you’re probably not truly hungry.

⁃ Consider why you’re looking for food – are you stressed? Tired? Avoiding work? Upset? Food may just be filling that emotional need.

⁃ Are you hydrated? Thirst often presents as hunger so have some water first to see if that helps.

⁃ If after all that you’re still hungry just pause for 10 mins. If the urge disappears it wasn’t real hunger.

When you are truly hungry then eat. Restricting yourself when you genuinely need food is never a good plan, it will only backfire later. The key is fuelling yourself with meals that are balanced, satisfying, and nourishing and not cutting out foods.

You don’t have to avoid food or rely on willpower forever. The goal is awareness. The more you can spot boredom hunger in the moment, the more freedom you gain to eat in ways that actually support you.

Learning to separate the two isn’t about being perfect, it’s about improving your own self awareness and choosing intentionally. That’s how you stop food from controlling you and start eating in a way that feels good long-term.

Happy Tuesday 🤗xx

Nutrition and Calorie Tips

View calories like you view your budget…

Dr Nancy P

View calories like you view your budget… 💰

If you want to stay in control it’s useful to think of your calories the same way you think about your financial budget.

Budgetting your finances is never something to be ashamed of right? It’s a good thing and shows responsibility – it’s also vital if you want to be able to stay afloat! From your budget there will be things you have to pay for regardless – rent/mortgage, bills, basic groceries, clothing etc. You may also be trying to save some the budget too. With a budget you have a set amount you can spend so you can’t spend more, but If you are trying to save too much you may deprive yourself of things that make you healthy and happy, so you’ll likely include some luxuries/ treats/ ‘non essentials’ in the budget. As it’s YOUR budget you can also choose to spend extravagantly on certain things if you’ve saved up some extra money – but you’ll have to have saved up to afford them.

The same applies for your calories. You know how much you can eat per day to lose fat and if you eat more you will gain fat. If you eat too little, it won’t prevent fat loss but you will probably be miserable. So you’ll need to budget in your meals, a range of nutrients, fruit and veg, etc and also some emotionally pleasing foods/treats to keep you happy. And, as with a financial budget, you can always choose to spend more for certain things, as long as the overall calories stay in budget over the week/month etc.

Budgeting your calories isn’t something to be self-conscious or embarrassed about; it shows you’re looking after yourself.

There are a few ways to do this:

  1. Track food and drink as you go along, then stop when you reach the calorie limit. This works as you won’t overeat and it shows where you’re spending your calories. BUT you have to stop when you hit your target which can be tricky if you use up the cals early in the day. Fat loss may take longer but you’ll be learning along the way so will naturally get better at hitting your calories.
  2. Pre-set Budget – plan ahead to meet your calorie budget by tracking in advance. This is the best option as you’re likely to hit your target, but you might find it too restrictive depending on your personality and lifestyle
  3. Wing it! This only works if you happen to have a small appetite naturally and rarely overeat (a naturally frugal person), so only works if you already have those habits. Of course it teaches you nothing about calories.

Happy budgeting and Wednesday 🤗

Xx