Mar 11, 2022 | Blog Posts
Being
in a calorie deficit is how we can lose weight
Counting
calories is the best way to manage weight
Well scientifically the first one may be the case
but anyone who knows me or has followed me will know I am not a fan of calorie
counting AT ALL.
There are several reasons for this:
- It is not sustainable
– faffing about working out how many calories are in a tsp of this and tsp of
that at every meal!! REALLY?? We don’t have time for that, and anyway one app
will tell you that 20g walnuts is 131kcal and another will say…it’s only
120!
- It screws with our thoughts
around what we choose to eat – i.e. if you are counting calories and want to
get a good full plate you are not going to waste your calories on ½ an
avocado…. You will be filling your plate with celery because more food on the
plate means fuller for longer right!?? WRONG!!
- It also implies that all food is
equal, so eating 100 calories of white chocolate (18g)
and 100 calories of broccoli (300g) would give the same results to our
health. Now none of us are that naïve
really but when you are on this path, this way of thinking creeps in. I know, I have been there, done that!
- It encourages us to exercise for
the wrong reasons and often leads to focusing only on
cardio to burn calories when strength training and conditioning may be better
for us.
The reality is calories just measure the energy
that a food may provide. I say may
because there lies another issue – the way a food’s caloric value is determined
is described effectively here…..
Originally,
the calorie content of a food was measured in a calorimeter. A known amount of food, which has had its water content
evaporated, was placed in a container surrounded by a known amount of
water. The container was sealed, oxygen piped in, and the food
ignited. From the rise in temperature of the water, the calorie content
of the food was calculated.
(Schwarcz, 2018)
They have slightly changed the way they calculate
it now taking into consideration the different components of carbs, fats, and
proteins but it is still based on the same method which in NO WAY
emulates the complexity of how food is metabolised and energy extracted in our
amazing creation of a body!! Or the other effects components in that food has
on the body and our health.
So what can we do to keep on track and manage our
weight???
Here are my top tips
I believe that focusing on diet quality and
gaining an understanding of the right portion size for YOU, how to build a
balanced plate for health including all the macro nutrients from whole foods
and staying hydrated is the key.
Nutrient Dense Whole Foods
– ensure the body receives the vitamins and minerals it needs to work
effectively and efficiently, reducing inflammation, increasing energy, reduce
craving and so on which will in turn provide the right environment for a health
equilibrium of weight. Focus on a
variety of colours of fruit and veg, whole grains, nuts and seeds, beans and
legumes, lean meat and fish.
High protein – check in with your protein intake. Protein is the building blocks of the body and the amount you need depends on many factors, including your activity level, age, muscle mass, physique goals, and overall health. The official DRI (Dietary Reference Intake) is 0.36 grams of protein per pound of body weight. So for a sedentary women weighing 9 stone (126lbs) it is 45 grams of protein per day.
What does that look like in food? So 150g lentils provides 13.5gm protein or an average skinless, boneless chicken breast weighing 150g contains 46.5g of protein. So job done?? Well, this may be enough to prevent a deficiency but if you are trying to manage your weight and doing some exercise you may want to up this.
Research shows that 30% of daily calories in protein is more optimal for weight loss (Westerterp-Plantenga, 2004), which means for a 2000 a day average calorie intake protein should be around 150 grams per day…. So a better calculation is 1.2g of protein per lbs of body weight.
Protein is important when it
comes to managing or losing weight for a number of reasons:
- It reduces appetite by keeping you fuller for
longer.
- It boosts metabolism due to the thermic effect
of digesting protein. 20-30% of calories
consumed from protein are used up in digesting it alone. Compared to 5-10% to
digesting carbs and only 0-3% to digest fats.
(Koolias,
n.d.)
- It also supports increased muscle mass which
in turn burns more energy as muscle tissue is metabolically more active and burns more calories than fat tissue.
High Fibre
– If you are following a nutrient dense whole food diet your fibre intake will
be high and this is important for keeping your digestive system healthy. This is paramount for efficient detoxification
which will reduce inflammation and ensure that food is broken down and
nutrients absorbed effectively reducing craving and aiding weight management.
Limit added sugar and processed food and
swap to low glycaemic carbohydrates – this will help to manage
your blood sugars and avoid a roller coaster of sugar spikes and crashes, important
to stabilise hormones which can affect our weight. It will also reduce cravings, boost energy
and further reduce inflammation. Focus on whole grains and root vegetables for
carbohydrate choice and use natural sweetness from fruits.
Mindful healthy fat –Due to the high calorie value of fats we often find ourselves limiting or choosing low fat options when looking to lose or manage our weight. This can be counterproductive as we need healthy fats to keep us fuller for longer, support our hormones and brain function as well as reduce inflammation. Healthy fats from oily fish, avocado, full fat dairy, coconut, olives, nuts and seeds are all an important part of a healthy balanced diet and should be enjoyed in moderation.
Hydration –we know that staying hydrated is important for our health and when it comes to weight loss this should be high on the list of priorities. Not only does it play a key role in digestion, detoxification and muscle function, studies have shown that it can suppress appetite and increase calorie burn (Girona, 2014), and is required for efficient fat burning. How much should you aim for a day is dependent on size, age, activity levels etc but the standard recommendation is around 2lts a day for adult women.
Sleep and move – The
final, very important factor is to prioritise sleep, aiming to get a least 7
hours of quality sleep a night. Studies
suggest that if you are not getting enough sleep you will hold onto your fat
stores more easily and are more likely to lose muscle mass if you are in a
calorie deficit. Moving more is not
rocket science but focus more on your ‘Non exercise activity thermogenesis’
NEAT… just moving about in your daily life eg, walk to the shops, take the
stairs, do the gardening, even fidgeting counts!
So this little blog ended up being a
little longer than I anticipated but I hope it gave you an insight into what
you can focus on other than calories when it comes to a healthy balanced diet
that will lead to a healthy weight for you!
If you would like help on your health journey, why not book in for a discovery call with me here to find out about our Menu&Mind members programme or how to book in for a Personal Food Diary Review or Private Cook Up with me.
Bibliography
Girona, M. (2014,
June). Cardiovascular and metabolic responses to tap water ingestion in
young humans. Retrieved from PubMed:
https://pubmed.ncbi.nlm.nih.gov/24684853/
Koolias, H.
(n.d.). A calorie is not a calorie. Retrieved from Precision Nutrition:
https://www.precisionnutrition.com/digesting-whole-vs-processed-foods
Schwarcz, J. (2018). How is the caloric value of food determined? Retrieved from Office for Science and Society: How is the caloric value of food determined? | Office for Science and Society – McGill University
Westerterp-Plantenga, M. S. (2004, January 28). High protein intake sustains weight maintenance after body weight loss in humans. Retrieved from PubMed: https://pubmed.ncbi.nlm.nih.gov/14710168/
Feb 7, 2022 | Blog Posts
Chocolate
is the food of LOVE – and many other health benefits too!
Do you
buy chocolate for your loved ones on Valentine’s Day?
Ever
stopped to wonder why? Interestingly
there is some health-related reasons why this may have become a tradition.
I
wonder how many of you LOVE chocolate but try not to eat it because you think
it is not good for you?
Well,
I have good news for you – the right type of chocolate has many
health benefits and may even enhance our feeling of romance and love!
When did our love affair with chocolate begin?
The delights of chocolate were first discovered in the form of a hot beverage (yes Hot Chocolate came first!) made from roasting and grinding up the beans from the cacao plant and mixing with spices and honey, approximately 4000 years ago in Mexico! They regarded cacao as ‘food of the God’s’ due to its health benefits, especially in lifting moods, and their belief it was an aphrodisiac, so it was reserved for rulers, priests and warriors.
So
how is Chocolate is made?
The beans from the cacao plants are harvested and fermented which develops flavour, they are then dried in the sun before roasting, after which the hull is removed and the inner nib is extracted. It is these nibs that contain cocoa solids and cocoa butter that create ‘liquor’ that is turned into chocolate, or the cocoa butter is removed and then ground into a fine powder.
According
to Cadbury’s one cacao tree produces approximately 1000 beans a year which
yields only 1lb of cocoa.
I’m often asked the difference between cacao powder and cocoa powder and it is that cacao powder is ground from beans that have not been roasted and so retain more nutrients. Cocoa is made from cacao beans that have been roasted.
Chocolate
as we know it today is relatively new. The first chocolate factory in America
opened in 1765 and milk chocolate was not invented until 1875!
How
is chocolate connected to LOVE?
The Mayan’s had chocolate sipping ceremonies at weddings, the Aztec’s used it as an aphrodisiac, and we now follow suit and show our love by giving gifts of chocolate especially on Valentine’s Day. There is some science behind this tradition because Chocolate contains PEA (phenylethylamine), a chemical that is released in the brain when we fall in love instigating the feelings of euphoria and bliss.
Other health benefits of Dark Chocolate
Dark Chocolate, which in my book is anything 70% plus, is full of nutrients with health benefits. It is a source of:
Iron – important for
making new red blood cells which carry nutrients and oxygen around the body.
Magnesium – known as the ‘relaxant’ physically in muscles and mentally reducing anxiety and stress. It helps digestion and helps to increase energy production.
Manganese – assists with the production of hormones, and activates certain enzymes including those which metabolise food, helping to control appetite. It also helps the body to absorb B vitamins and vitamin E.
Copper – a mineral that triggers
iron to form haemoglobin and increases the body’s energy production. It also helps
regulate heart rhythm and reduces premature ageing as well as assisting with healing
of wounds.
Antioxidants and Flavanols – rich in these beneficial compounds shown to reduce the risk of cardiovascular disease, improving circulation, reducing blood pressure and supporting the production of red blood cells. They have also been shown to have anti-inflammatory effects particularly in relation to brain and digestive health.
Theobromine – this phytonutrient is a mild stimulant which can improve focus, concentration, cognitive function and even feelings of calm. Studies have shown it may also help reduce blood pressure by dilating blood vessels and increasing levels of HDL (good) cholesterol levels. However, for some people over consumption may cause nausea and headaches and it is not good for pets!
Caffeine – another mild
stimulant found naturally in chocolate which can elevate mood and energy boosting
serotonin and endorphins.
To reap the benefits of these wonderful nutrients we want to be choosing a high-quality dark chocolate and enjoying it in small amounts, savouring it for the pleasure and nourishment it brings us.
Head to the recipe section of my website for my Chocolate Bark Recipe. Recipes – Time to Nourish. ENJOY!
Jan 5, 2022 | Blog Posts
So many of us have been seduced into the
convenience of purchasing cooked beans, pulses and grains and I include myself
in that! Whether it be due to perceived lack of time, skill or knowledge, with
only a small amount of effort we could save ourselves money and help the
environment by purchasing from a refill shop like Seed1
in Marlow and cooking the dried varieties.
I hope this blog provides you with the information
you need to try it out.
To Soak or Not to Soak
Pre-soaking is recommended as it reduces cooking
time and assists with breaking down starches which can be difficult to digest
and cause discomfort and flatulence.
- Soak overnight for a minimum of 5
hours to a max 12 hours.
- For a quick soak method, place in a
saucepan of cold water, bring to boil and simmer for 5-10 mins, turn off heat
then leave to sit for 1-2hrs.
- Rinse and drain then follow hob
cooking methods below.
Hob Cooking Methods & Times
Beans & Chickpeas
When cooking beans always cook before adding to
recipes. It is worth cooking a big batch as they are easy to store or freeze.
Cooking on the hob after soaking.
- Place 2 cups of dried beans in a
saucepan, add cold water to cover beans plus 1-2cm, bring to boil and simmer
with a lid practically covering.
- If you wish, add flavour with stock
powder, onions, garlic, salt, pepper or bay leaf before bringing to boil.
- Cooking times vary according to the
type of bean, how old they are, how long they have been soaked etc. However, I
recommend a gentle simmer for 30 mins then check water levels and tenderness
every 30 mins until cooked. Average simmer time 60-120mins.
- 2 cups of dried beans will be 6 cups
of cooked beans. Most recipes require a 400g tin drained which is equivalent to
approximately 2 cups of cooked.
NB – Kidney beans need a little more attention as
if not prepared and cooked properly they can cause sickness.
- Soak for minimum of 5 hours, ideally
8-12 hours
- Rinse and drain then cover with cold
water and bring to high boil for 10 mins
- Rinse and drain again then they are
ready to cook.
- Bring to simmer in fresh cold water
and cook until tender, up to 2 hours
- Can be cooked in slow cooker or
pressure cooker after initial preparation.
Lentils – red, green or yellow
- No soaking required
- Rinse and drain and cover with cold
water, bring to simmer and cook for 15-25 mins. Red lentils cook quicker.
- Red and green can be cooked within a
recipe – keep a close eye on liquid levels.
Rice & Quinoa
- No soaking required
- Rinse and drain in fresh water
- Use the absorption method which
requires 1:2 ratio, so one cup of grain to 2 cups of water
- Bring to low simmer, cover and cook
for 10-15 mins for quinoa and 30-35 mins for brown rice.
- Remove lid towards end of cooking,
check on water absorption and if cooked to liking
- If cooked but still has water remove
lid and turn up heat slightly to evaporate liquid
- If not cooked keep lid on, add a touch
more water if needed and continue to cook until to your liking.
Instant Pot Cooking – no soak method
Beans & Chickpeas
- Add 2 cups of beans and 8 cups of water plus any flavourings, cook on high pressure for the correct length of time then natural pressure release for 20min.
- Black beans – 30 mins
- Chickpeas – 35mins
- Kidney beans – 35 mins
- Pinto Beans – 25 mins
- Navy beans – 25 mins
- Butter beans – 40 mins
Brown basmati or long grain brown rice
- To serve 4-5 people add 1 cup of rice
and 1 cup of water plus any flavourings. Cook on high pressure for 20 mins then
natural pressure release for 10 mins. If not cooked to your liking replace lid
and allow to steam for a further 5 mins.
Quinoa
- To serve 4-5 people add 1 cup of quinoa
and 1 cup of water plus any flavourings. Cook on high pressure for 1 min (yes
just 1 min! – it will take 5-8 mins to get up to pressure) then natural
pressure release for 12 min.
Storing
Once your beans, grains and pulses are cooked they
can be kept in an airtight container in the fridge for up to 5 days or portioned,
labelled and frozen. Add a splash of cooking liquid to keep them moist.
How to use your cooked beans, pulses & grains
Beans, pulses and grains are very versatile. They
are nutrient dense, protein and fibre rich, slow-release carbohydrates that can
be added to many dishes to reduce or replace meat.
They can be enjoyed hot or cold and are great
added to soup for a more substantial meal. When re-heating, take to a high
temperature.
Chickpeas and butter beans are perfect for making dips and hummus or falafels and burgers.
Click here to see my latest recipe for a quick easy and versatile one-pot creamy sweet miso prawn and butter bean dish that will utilise your home cooked butter beans.
Dec 1, 2021 | Blog Posts
We
are all hoping for a more ’normal’ Christmas this year! Let’s hope that within
sensible parameters we will be able to socialise with family and friends. The
danger is that after missing out last year we may feel the need to really let
our hair down! And I think we deserve to but best not lose sight of our health
in a haze of food and drink.
Here
is a reminder of my top tips to stay on track but still enjoy the party season.
Plan Your Food
Firstly, stop and think… we often fall into the trap of ordering what we think we ‘should’ eat at Christmas. Before adding it to the basket ask yourself, ‘do we really need a Christmas cake, Christmas pudding, 2 packets of mince pies, a stollen, a panettone, brandy butter, custard, ice cream, a tin of Christmas biscuits and a tin of Christmas chocolates?’!
Planning
ahead is the best way to keep on track with healthy food and it also reduces
the stress if you know what is on the menu. Include some healthy treats in
there so you don’t feel like you are missing out.
Here are some ideas to think about:
🎄 Do a freezer top up now – batch cook and freeze some healthy meals so they are ready for when life gets hectic or you just can’t be bothered to cook.
🎄Write
a meal plan for Christmas week – prepare
meals ahead when you can or plan to use your freezer stocks. This takes off the
pressure so you can then relax and enjoy family time.
🎄
If you are eating out look at the menu in advance – This gives you the
opportunity to study it more closely and choose wisely. Having 2 courses
instead of 3, avoiding the bread basket and asking for some olives or nuts
instead works for me.
🎄
Have some ‘morning after’ breakfasts ready to go
like a vegetable frittata or some overnight oats.
🎄 Make a
batch of chocolate bark with nuts and seeds and dried fruit. It is a great way
to avoid tucking into the selection box that the kids get!
Stay Hydrated
At this time of year many of us drink more alcohol, tea and coffee. If we are out of our normal routine and are spending more time sedentary in centrally heated houses this can contribute to dehydration.
Here are some ideas which might help:
🎄Keep a bottle of water by your bed and have some water as soon as you wake.
🎄Start
the day with a cup of hot water with lemon instead of coffee.
🎄Buy
a new flavour of herbal tea to try.
🎄Fill
a water bottle in the morning and aim to refill at lunch time and dinner time.
🎄Drink
some coconut water which is full of electrolytes helping to balance fluids in
the body.
Get a Good Night’s Sleep
Don’t let sleep fall too far down the priority list! If and when you have a late night, try and compensate with some early nights and a lie in or even an afternoon nap!! Remember your body needs time to recover, repair and detox. Be kind to yourself this Christmas time.
Don’t Forget to Move
During the holidays we all tend to want to down tools but make a plan to keep moving. We have had a lot of practice at being out of our ‘normal’ routine during the pandemic so have no excuses. But if you have found it difficult to adapt when your gyms or classes are shut, here are some ideas:
🎄
Book in a walk with friends or family or just
take yourself off to get some space and fresh air.
🎄Try
an online workout, there are many fab YouTube videos…
try Popsugar with Ranier Pollard, Yoga with Adriene or Heather Roberts.
🎄Run
about with the kids in the garden or the park.
🎄Try
something new to you, a bike ride or a run/jog – couch to 5K apps are great.
Mindful Drinking
If you enjoy an alcoholic drink then Christmas season can often be difficult to manage and easy to get carried away even if you are just at home. Be mindful of this and plan for the odd big night and be moderate on others. On the big nights still be mindful:
🎄Remember
to eat well too.
🎄Try
to stick to the same drink.
🎄Choosing
colourless spirits is often the better option.
🎄Drink
water as well as alcohol.
🎄Take
water to have by your bed.
Enjoying this Festive Season however
it looks for you this year. Relax and have fun but don’t derail completely and overindulge,
leaving yourself a new year clean-up project!
Instead take some time to
prioritize your health for 2022. Your health has never been so important and
keeping yourself fit and healthy is your best protection from becoming sick
with covid or otherwise.
If you would like to learn more
about the importance of feeding our bodies correctly for all round health, join
us in the New Year for our Nutrition: The Mind-Body Connection workshops
including Eating for your Mind, Eating for your Gut and Eating for Life. For more information and booking details head
to my website www.timetonourish.co.uk/workshops
Nov 9, 2021 | Blog Posts
As the winter and colder weather kicks in here in the UK I find myself needing to change my eating choices from salads and cold breakfasts to warmer more comforting meals. I also find that this requires a little bit more thinking as I can’t just open the fridge and throw cold stuff on a plate as I often do in the summer months. Planning and preparing ahead is more important for the following reasons:
- Helps to keep me on track
- Saves me time on a day-to-day basis
- Saves me money as less waste
- Optimises left-overs saving more time and money
- It allows me to think more seasonally about what I’m eating
However, it is important not to get bogged down in the process and fall into the trap of trawling for new recipes and then not actually planning anything! What works for me may not work for you, there is no right and wrong way, it’s finding what works best for you. I hope these tips help you…
1. START WITH WHAT YOU HAVE
Create a list of recipes that you already know and are comfortable making. Include family favourites and get the family involved by asking them to contribute. Dig out those recipes you have been meaning to try but not got around to yet and pick up a couple of recipe cards when you see them in the supermarket, but only one or two or you may become overwhelmed.
Carry out a larder, freezer and fridge audit to see what you have that needs using up as this can inspire your meal choices. Check if there are any meals ready to go in the freezer and add them to next week’s meal plan – that’s a night you don’t have to cook already! Delving into the cupboards to see what staples are running low and need replacing is a good idea too.
2. USE A SYSTEM THAT WORKS FOR YOU
Finding a system that works for you – for me, it is still the pen and paper method in my daily planner. Alternatively, a chalk/whiteboard in the kitchen that everyone can see may be better. But for the more digitalised a spreadsheet or google calendar may work better.
Once the meals have been decided, create a shopping list and stick to it!! This will avoid naughties getting into the trolley and also ensure that you have all the ingredients you need when making your dishes. I prefer a weekly online shop and then top up when I need it at the local supermarket. But a more regular in-person shop may work better for you.
Don’t forget to stock up on healthy store cupboard
staples which will make creating dishes easier and the shopping list shorter
each week.
For example:
- Oils – coconut, olive, avocado, ghee
- Tomato puree
- Tamari (gluten free soy sauce)
- Apple cider and balsamic vinegar
- Tinned beans and pulses e.g. chickpeas, kidney beans, black beans, cannellini beans, lentils etc.
- Cans of coconut milk and chopped tomatoes
- Frozen fruit & veg
- Whole grains – e.g. oats, brown rice, quinoa
- Seeds & Nuts e.g. chia, flax, pumpkin, sunflower, almonds, cashews, walnuts, etc.
- Gluten free flour
- Gluten free pasta & noodles made from buckwheat, brown rice, lentil or pea flour
- Herbs and spices
3. HAVE A STRATEGY FOR PLANNING EACH MEAL
Plan breakfasts first as they are the easiest. Don’t choose something different every day, just choose 2-3 different dishes and alternate them throughout the week. Try to ensure that some days breakfast is savoury and not always sweet. I find choosing make-ahead or quick breakfasts during the week works best and then I can be more adventurous at the weekend when there is more time.
With a bit of planning lunch can be leftovers
from dinner the night before so it cuts back on prep and thinking time.
Choosing the main meal of the day is usually where the planning is most important. Unless you have specific dietary requirements focus on having a variety of meat, fish and veg dishes each week as it helps you choose dishes and will ensure nutrient dense variety. Always try to cook more than you need so you have leftovers for lunch the next day and start to stock up the freezer. (Don’t forget to portion, label and date dishes you put in the freezer – you will never remember!!)
To guide your choices maybe have ‘theme nights’ each week or bi-weekly e.g. Monday fish night, Tuesday soup or stew night, Wednesday slow cooker or instant pot, Thursday Omelettes or jackets, Friday Curry, Saturday Mexican, Sunday roast etc.
Maybe at the weekend, or when you know you have time, choose new recipes to try. No more than once a week and then you can build up your repertoire over time
Don’t neglect planning and making snacks at the beginning of the week as this is often where people slip up on a healthy eating plan. Don’t make more than you need unless they can be frozen as you may be tempted to eat them all!
Here are some ideas:
- Chopped veg and a dip
- Homemade protein bar
- Fruit and nut butter
- Trail mix
- Balanced smoothie/shake
- Bliss balls
- Healthy muffin/biscuit/cracker
- Yoghurt and fruit
4. PREP LIKE A BOSS
Schedule in prep time. It does not take as long as you might think and saves so much time, stress and headspace during the week. Consider doing the following while making the Sunday dinner (which is what I try to do…)
- Wash and chop veg ready for snacks
- Roast veg – ready for savoury breakfast
- Cook meats – ready to pimp soups or lunch boxes
- Make dips ready for snacks
- Make bliss balls or sweet treats
- Cook components of meals e.g. a sauce or pesto to use on pasta or noodles
5. REST & REPEAT!!!
For maximum benefit you need to repeat this process. It will get easier and you will soon see and feel the benefits. If you are staying on track with healthy meals then you will have more energy, sleep better, improved mood and vitality. With a solid meal planning routine, you will reduce your stress levels and find you have more time on your hands. Win-Win I say!
