vegan recipe – Every Step Fitness

Tuesday Tip: Say No to ‘Detoxes’

January 11, 2022 Dr Nancy P

Tuesday Tip: Say No to ‘Detoxes’ 🥗

It’s January and predictably across social media people are peddling “detoxes” and “cleanses”. We’re told our bodies are full of toxins from overeating at Xmas, and if you follow plan X / buy the pill/tea/shake you’ll get rid of them and lose weight/ feel/look amazing. You don’t need it, your liver and kidneys do a great job of “detoxing” you, and these products can make your health worse. But we still fall for it.. why?

# Post holiday detox

Over holidays we eat and drink more, so we crave simple, nutrient dense food like salads. Physically it feels good, and psychologically it feels good too; drawing a line under all the junk. This sort of “detox” isn’t silly, it’s just a word we use to say “lets get back to eating well”

# Bloat

Over-indulging, or eating certain foods makes you bloated e.g. rich foods, alcohol, beans, or foods high in salt, certain starches and sugars. If it’s a chronic issue see a Dr. If you’ve been eating lots of salt you will retain water, making you look and feel bloated, reduce the salt for a few days and you’ll be fine. Overdo the food and drink? You don’t need to do anything just eat normally for a few days.

# Constipation

If you’ve been eating badly you may be constipated. Most detoxes /cleanses are laxatives, which can permanently damage your intestines. So first of all, increase water and fibre intake, then increase fruits, veg, and whole grains, but do it gradually; a sudden fibre increase can make you feel worse. If that doesn’t help, see a Dr, not a Facebook ‘expert’.

# Fat loss

No, just no. A juice/pill/shake won’t do that! Sometimes just buying something is a powerful psychological message that you’re making a change and acts as a kickstart; which is why we fall for it. Sadly it won’t last, and you’re left out of pocket and likely to rebound. The more radical approach to losing weight, the more likely it is to fail. Slow and steady wins the race; make small, sustainable habit changes and you’ll reap the rewards.

It’s normal to want to reset, feel better and make changes, but you don’t need a “detox”. Just try to get some sleep, drink more water, eat veg and get moving. You’ll look and feel far better for it!

Happy Tuesday 🤗xx

Nutrition and Calorie Tips

On track.. or blown it?…

October 20, 2021 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.

🤗

Nutrition and Calorie Tips

“Meat” Swaps

June 2, 2021 Dr Nancy P

“Meat” Swaps 🥩

If you are trying to lose weight or fat then sometimes it’s handy to make some swaps for some of your meat based protein sources . Usually if you swap the higher fat protein options for leaner options then you can save calories, without sacrificing taste. It also means you can add more volume which helps with sticking to your caloire targets.

So here are a few examples of some easy swaps. I’ve included the plant-based options as well. There are a multitude of reasons you may choose not to eat meat (the ethics of which are beyond this article) but they can also be a handy way to reduce calories in some cases. However, as you can see, there are also lean meat options that reduce calories too (sometimes they’re even lower). It’s worth noting that I’ve chosen one example of plant based protein options and different brands have different caloric values so do check the labels.

You’ll also see that by choosing the leaner options you also end up with a greater amount of protein per 100g which is helpful for keeping your fuller for longer.

Chicken thigh 205 cals (16.9g protein) – chicken breast 112 cals (23g protein) – veggie ‘chicken’ 126 cals (16g protein)

Beef Mince (5% fat) 132 cals (22g protein) – turkey breast mince 119 cals (27g protein) – veggie mince 105 cals (14g protein)

Bacon 203 cals (17.6g protein) – bacon medallions 122 cals (21g protein) – veggie bacon 152 cals (24.5g protein)

Pork sausages 287 cals (12.7g protein) – chicken sausages 161 cals (15.1g protein) – veggie sausages 163 cals (14g protein)

These swaps are also handy if you struggle to track your calories. If you just made some of these swaps a few times a week you’d make significant savings over the week , facilitating a calorie deficit, and you’d probably barely even notice the difference!

Enjoy 🤗

Tuesday Tip

Tuesday Tip: Targeted Fat Loss Myth

May 25, 2021 Dr Nancy P

Tuesday Tip: Targeted Fat Loss Myth 🔍

A common thing I hear from people is that they want to lose fat from one particular area, usually stomach, thighs, butt or arms. Often they’re trying to achieve this by focusing exercise on that area; so if it’s belly fat then lots of ab exercises, arms – loads of bicep and tricep work etc. You also see people advertising fat loss diets that will supposedly target the belly etc.

There’s just one problem: it’s impossible to target fat loss! Spot reduction (i.e. losing fat from specific areas) is a myth. You can’t magically lose fat from a specific body part just by doing exercises on that area. Our bodies can only lose fat from the entire body as a whole and where it comes off first is down to genetics and can’t be changed. Some people lose fat first from their thighs, others from their belly etc. No workout or exercise, or magic slimming drink can change this.

What does happen is that the muscles underneath get worked and get stronger, so when you do lose fat from that area you will look muscular/toned/ shapely etc. So ab exercises will target your abdominal muscles, but not the fat that sits above them. Recent studies confirm this and found that doing ab exercises had no effect on abdominal fat. Another study on professional tennis players looked at the impact on fat of the extra use of one arm and found no difference between the playing and non-playing arm.

So if you can’t spot reduce fat what do you do? You lose fat from your whole body! At some point the fat will also come off from the body part you wanted to lose fat from in the first place. Sadly you can’t influence when that happens. How do you lose body fat? By eating fewer calories or burning more calories (or a combo of the two) – all you need is a calorie deficit and you will lose fat. So you can stop those hundreds of sit-ups and focus on the food side of the equation instead!

Happy Tuesday 🤗

Recipes

Veggie ‘feta’ roasted veg pasta

March 21, 2021March 22, 2021 Dr Nancy P

I’m sure many of you have seen the posts on social media of the feta and tomato pasta hack. This is my version of it – using a dairy free (vegan) feta! I wanted to see if it would work and it does! Obviously you can use a normal feta if you prefer. I also pimped it up a bit with mixed peppers, mushrooms, spinach and basil.

This serves 5-6 and comes in at around 380 cals per portion.

You will need:

500g pasta

1 200g block ‘feta’ (I used Violife Greek white cheese)

600g cherry tomatoes (1 punnet)

2 small peppers

5 mushrooms

100g baby spinach

Fresh basil

Salt, pepper, mixed herbs

1 cal oil spray (I used the olive oil version)

Preheat the oven to 200 C.

Chop the peppers and mushrooms into chunks. Spray a roasting dish with oil spray and pop the block of cheese in the centre, and throw the cherry tomatoes and peppers around it. Season and spray with oil.

Pop in the oven for 10-15 mins to start with.

While it’s in the oven cook the pasta to your taste. Drain and pop to one side.

Check the oven after 10-15 minsand if the tomatoes are just starting to split a little then add the mushrooms and pop back in the oven for 10 mins or so. Timing will depend a little on how ripe your tomatoes are so check and see if they are soft and that the juices have run into the dish. The feta will have melted too.