Tag: tuesdaytip

Tuesday Tip: No bad foods 🍕

I hear people referring to things like cake, chocolate, cookies, crisps, pizza, chips etc as ‘bad’ foods. As a result people often feel like they’ve failed if they eat them. It’s really vital to shift your perception of these types of foods if you want to have some balance manage long term maintenance and sustainability.

Of course there are foods which have more fat, sugar, or calories and fewer micronutrients. Whilst those types of food aren’t the healthiest they serve other purposes – including improved mental well being so they should absolutely be included in your diet. It just means you have to manage the portion sizes of these types of foods. Having an entire pizza, garlic bread and a tub of ice cream – perhaps not the best idea, having a few slices of pizza and a small bowl of ice cream as part of a balanced diet – absolutely fine!

This is where being aware of the calories in foods is so important. You can then manage your calorie budget to incorporate the foods you enjoy that are higher calorie. Also try pairing them with more nutrient dense foods when you can. You can’t get ‘fat’ from one pizza, or one tub of ice cream, equally you can’t get ‘thin’ from one salad or one bowl of fruit- we need all of them in our diets. Lose the all of nothing mindset and lose the idea that foods are good or bad – you can continue to have any foods you like and enjoy, just manage the quantity!

Happy Tuesday 🤗

xx

Tuesday Tip : To breakfast or not to breakfast? 🍳

I often hear people saying that they are not a ‘breakfast person’. They often say that they don’t eat breakfast because they forget, they’re rushing, they aren’t hungry, don’t think they need to, or just don’t want to. Some people also skip breakfast to have more calories for later in the day. Now whilst this is all absolutely fine and can work for some people (I have some clients who employ this strategy very successfully), it doesn’t always. Very often skipping breakfast means that, although they’ve stocked up some calories for later, they’re so ravenously hungry that they overeat. You may not even recognise the issue – but if you regularly skip breakfast and also have a problem of overeating/snacking after dinner then it might be worth revisiting that pattern.

Consider planning in some breakfast, and trying to view it as something that will fuel you for the day and prevent you from bingeing later, rather than something that just takes up calories. Aim for something with some protein in it – eggs, greek yoghurt, nut butters , milk etc as well as carbs. It doesn’t have to be traditional breakfast foods if that’s what puts you off – you can eat anything you like for brekkie. Equally you don’t have to have breakfast as soon as you wake – it can be a couple of hours later if that works better for you.
Try experimenting with different dishes and timing and see if anything helps reduce those post dinner munchies.

Many people do cope perfectly well without breakfast but if you’re finding you’re not able to control your appetite later in the day and are over eating then maybe you’d benefit from including breakfast in your daily diet.

Happy Tuesday 🤗
xx