Tag: nutrition tip

Tuesday Tip

Tuesday Tip: Eating too much in Lockdown

Dr Nancy P

Tuesday Tip: Eating too much in Lockdown 😋

Home workouts and our allowed outdoor exercise are great but many of us are going to be far less active during lockdown and therefore worried about weight gain. This can lead to a cycle of feeling rubbish and eating rubbish etc. However with a few little tweaks you can make sure you come out the other side of lockdown feeling physically and emotionally better!

The most important thing is to eat to your current activity, not your ‘normal’ activity. But now is definitely NOT the time to try drastic fad diets, or to be cutting out food groups, so instead focus on these tips:

#1 Reduce portion size

This is the simplest thing to do. You don’t need to cut foods out, just eat smaller portions. Start by using a side plate instead of your usual dinner plate. Reducing portions will reduce cals without needing to think too much about it.

#2 Load up on veg and fruits

Fill your plate with vegetables. The higher amounts of fibre will help to keep you full, and of course the vitamins and minerals will help your immune system. Snack on fruit; a whole punnet of strawberries is only 100 cals or so, so load up! They’ll help quash any sweet cravings too – win win.

#3 Protein and fats

Make sure every meal contains protein and fats. Protein will help with muscle maintenance, and combined with fats will keep you fuller for longer. So half a plate of veg, and the remaining half split between protein (lean meat, fish or plant based proteins), fats and obviously some starchy carbs (pasta, rice etc).

#4 Water

Make sure you’re drinking enough. If you’re out of routine you may be drinking less than usual – double check you’re having 2-3 litres in a day.

#5 Think before you eat

This is the toughest one but try to ask yourself one question before you reach for that snack. Are you really hungry or just bored? If you’re used to dashing around and suddenly you’re not then you may be boredom snacking. Pop a post-it on your fridge posing that question, so you stop and think before you snack.

Hopefully these will help you stay on track.

Happy Tuesday 🤗

Xx

Nutrition and Calorie Tips

Healthy frying…

Dr Nancy P

Healthy frying… 🍳

With most people’s general activity levels lower at the moment and a natural focus on eating more “healthily” to stay well it seemed like a good opportunity to consider how to fry food more healthily.

There is an assumption that coconut oil is a healthy choice for cooking. As with other oils (e.g. olive oil), it does have some health benefits. The oil contains saturated fat, specifically medium-chain triglycerides, which are easily absorbed by the liver and converted to ketones (an alternative energy source in the brain) and there is evidence that it could be beneficial for dementia and related conditions. There is also evidence that coconut may help type-2 diabetes, elevated cholesterol levels and may assist weight loss.

So many people recommend using coconut oil to cook with – dolloping in a spoonful of the stuff for stir fries, pan frying meat and fish etc. Now whilst it is healthy it’s also extremely calorie dense. A spoonful (15g) of coconut oil is approx 129 cals. If you used this for one meal a day that would give you a total of 3,612 calories over the course of a month.

Thats a lot of extra calories! If you’re using oil simply to ensure the food doesn’t stick then you’d be far better off buying a good non-stick frying pan and using no oil at all! Or if you really need it you can get a 1 calorie coconut oil spray.

By using a non-stick pan you can save those extra calories (which you’re probably not accounting for anyway) and spend them on something else. It’s a small sacrifice for some big savings and assuming you’re having a balanced diet overall then you won’t suffer a decrease in health by cutting it out.

🤗

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

Nutrition and Calorie Tips

‘I’m pretty good at estimating my calories….. ‘

Dr Nancy P

‘I’m pretty good at estimating my calories….. ‘ 🥑

I’m always telling my clients to try to be as accurate as possible when they’re tracking their food and calories. This means actually weighing things – particularly anything that is calorie dense.

Very often people tell me that they’re “pretty good” at estimating the amounts they’re having, that they have the same thing each day so they know what it looks like now, that they can estimate pretty well etc. I’m sure some can, but I know I can’t. I can at first but then often amounts creep up without you even realising it.

In this example on the left is an amount that was estimated at around 40g avocado by a number of people I asked, (calories excluding the toast), on the right is the actual amount – 120g! Now I don’t know about you but I wouldn’t have thought it was that much but look at what a difference it makes in calories. 40g can look very similar to 120g when layered on toast and you may not even realise how much you’re having. The same goes for nut butters, spreads, cheese etc – anything high calorie. With less calorie dense foods it won’t matter as much but with these calorie dense foods when you get it wrong you’re adding a large number of calories. This is also why measure like “a small avocado” are no good – what’s small? my small may not be your small… etc

So if you are trying to lose fat/watching your calories maybe it’s time to go back and get those scales out and double check those estimates and see if you really are as good as you think you are.

🤗

Xx

Tuesday Tip

Tuesday Tip : Beat The Afternoon Slump

Dr Nancy P

Tuesday Tip : Beat The Afternoon Slump 😴

The mid afternoon energy slump – usually 3-4pm is common to all of us! It can have you reaching for the sugar or caffeine to stay alert but instead try these tips to help beat that slump!

#1 Start right

Not starting the day right can have big impacts later. If you don’t have breakfast you’re far more likely to feel sleepy later in the day. Try a brekkie that combines protein and carbs – eggs on toast, porridge with nuts/fruit. If you’re in a rush take it with you – peanut butter bagel, yogurt pot etc.

# 2 Watch the carbs and fat

Now I’m definitely not saying to cut carbs totally for lunch – you need them for energy. Too few and you’ll find you’re running low by 3pm. But on the flip side too many carbs and you’ll feel sluggish all afternoon. Go for a fist sized portion of carbs with lunch. Also reduce the fat – high fat meals are harder to digest so leave you feeling sluggish. So have a sandwich by all means, or a pasta salad, but load up on the veggies and go easy on the bread/pasta and cheese etc.

# 3 Have a break

Studies have found that taking regular 5-15 min breaks leads to increased productivity at work, and can help combat the afternoon slump. Try to get up and walk around at least once every hour throughout the day. Then, during your break, do a few stretches and take a few deep breaths to invigorate and refresh your mind and your body.

# 4 Drink more

The afternoon slump can also be a result of dehydration. So grab a cold glass of water when you start to feel sleepy. You could add a little lime/cucumber/lemon to your water to add to the flavour. Or try soaking some bits of pineapple in your water for a delicious pineapple-infused burst of energy!

#5 Use your head

It sounds counter intuitive as it’s the last thing you feel like doing but using your brain helps to combat that slump. Try a fun, quick task like crosswords/puzzles etc to give those brain cells a blast. Engaging your brain this way will rouse your concentration levels and refocus you.

Happy Tuesday 🤗

Xx