The 80/20 rule of healthy eating

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

The 80/20 rule of healthy eating

the 80_20 ruleVery few things in life are perfect and the same can be true of your diet.  Its hard to not look at the delicious cakes at the coffee shop and then ask only for a black coffee, when you really want that lovely cake as well.  This is where the 80/20 rule comes in.  We never do 100% of things 100% perfectly, so why do we expect to eat perfectly all of the time.  It places an unrealistic expectation on us. If you want to lose weight and keep it off then give the 80/20 rule a go.

 

It’s the ‘perfect’ way to eat

For 80% of the time eat a healthy balanced diet and 20% of the time have some well deserved treats.  It’s that simple!

How it works

Over a week you will probably eat 3 meals and 2 snacks every day, that’s 35 different times every week you have to make food choices.

So 80% of the time (or 28 times during the week) make good healthy choices; for instance:

  • Eat lots of fruit and veg in a rainbow of coloursfruit-and-veg-225x300
  • Drink 8 glasses of water
  • Eat good quality protein like quinoa, Quorn,  tofu, nuts, eggs, oily fish (salmon and mackerel) and chicken
  • Eat more wholemeal grains like wholemeal pasta, bread and rice
  • Incorporate more beans and lentils into your cooking – for low fat, low cholesterol and high protein nutrition
  • Eat nutrient rich fats like olive oil, avocados, coconut oil
  • have plenty of calcium rich diary and non-dairy
  • Cut down on alcohol 

  • Snack on nuts and dried fruit
  • Reduce your portion size

dark chocolateAbout 20% of the time (or 7 times during the week) relax a bit and have a few treats.  That’s the time to really enjoy a glass of wine, a packet of crisps, a biscuit or two, a square of dark chocolate, a latte or a piece of cake.  But eat that treat Mindfully, which means really savour and appreciate that treat and most of all ENJOY it and don’t feel GUILTY.

 

 

A healthy balanced diet can accommodate treats but like many things (and I’ve talked about this before) it’s all about moderation!

This handout may help you to apply moderation with your diet

The 80-20 rule

Try to follow these guidelines at least 80 % of the time for                                           a healthy lifestyle change.

But if you do need additional help and support then please consider coming to see me for a nutrition consultation

Do you want to lose weight

“Must haves” for a healthy balanced diet

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

“Must haves” for a healthy balanced diet

Do you think you eat a balanced diet or are you confused about what a balanced diet looks like?

I’m seeing more and more clients who seem lost and confused about what to eat and what not to eat

thai-tofu-curryEating a nutritious, balanced diet will help you improve your overall health. In particular, a balanced diet can help:

  • Reduce your risk of heart disease and high blood pressure
  • Reduce your chances of getting cancer
  • Give you more energy
  • Keep you well
  • improve weight loss
  • Improve your bowel health
  • Your skin, nails and hair look healthier

 

The two key elements to a healthy balanced diet are:

  • Eat the right amount of food for how active you are, and
  • Eat a variety of foods – this is where the ‘balance’ comes in

healthy eating advice

The “Must haves” for a healthy balanced diet should include:

  • fruit-and-veg-225x300Plenty of fruit and vegetables – at least 5 portions a day. Think ‘A rainbow of colour’.  And if its convenient use fresh, frozen or tinned
  • Fruit like grapefruit or melon eaten before a meal can help fill you up so you are less likely to overeat on higher calorie foods
  • Small amounts of bread, rice, potatoes, pasta and other starchy foods (choosing wholegrain varieties when possible)
  • Some milk, dairy or plant-based alternative likes (soya, oat, nut etc).  Aim for 3 servings a day.
  • Sufficient protein such as tofu, Quorn, quinoa, nuts, beans, meat, fish, eggs.  Aim to eat low fat protein at every main meal.
  • Just a small amount of foods high in fat, sugar and salt
  • Keep within the safe alcohol limits (14 units a week for men and women).  Its also advised to have alcohol free days
  • activity exercise walkingDrink plenty of water, about 6-8 glasses (or other fluids) every day: more if you exercise or if the weather is hot
  • Green tea contains two compounds; caffeine and catechins, that may boost your metabolism for a couple of hours.
  • Stay active – aim for 150 minutes of activity a week.  this can include classes at a gym, running, weight training.  But equally housework, gardening, walking and dancing can all count too

 

Some people make the mistake of thinking that because they are eating healthy food they can eat more of it.  This can lead to weight gain in the same way that eating unhealthy foods can, because all foods have calories!

Follow this portion guide and you won’t go far wrong

  • A healthy 75g serving of protein (tofu, Quorn, quinoa, nuts, beans, meat, fish, eggs) is the same size as the palm of your hand
  • A medium potato is the same size as your computer mouse
  •   A serving of dairy is:
    • 200ml of milk or plant based alternative – regardless of full-fat, semi-skimmed or skimmed.
    • 30g hard cheese (including non dairy): around the same size as a matchbox
    • 150g of plain or fruit yoghurt.
  • A medium piece of fruit is the same size as your fist
  • pasta-portionA serving of rice is half a teacup or 75g (uncooked), which weighs 125g when cooked
  • A serving of pasta is 75g uncooked which weighs 170g when cooked al dente
  • A serving of vegetables is about 80g or about 2 tablespoons
  • A teaspoon of butter or margarine is the size of the tip of your thumb.
  • A unit of alcohol is half a pint of standard strength (3 to 5% ABV) beer, lager or cider, or a single pub measure of spirit. A 175 ml glass of wine is about 2 units and alcopops are about 1.5 units. A bottle of white wine has up to 9 units and 650 calories

If your diet is in a bit of a tailspin, then why not contact me for some nutritional advice

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Childhood obesity amongst poorer families

Childhood obesity amongst poorer families – should we be concerned?

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

 

As a nutrition coach I have noticed that sugar smart 4more of my clients are concerned about the weight issues affecting their whole family, including the children.  It seems that some parents are really worried and don’t know what to do.

 

Not only are parents worried but Government organisations are too.  Public Health England (PHE) this week said that children from poorer backgrounds are more likely to be obese than their weather classmates. Traditionally, poverty has been associated with malnutrition and thinnness

PHE found that overweight and obese children are eating an extra 500 calories a day, that could lead to a 1lb or ½ a kilo weight gain a week

The issue of obese children has also come to the attention of Notts TV.  They came to interview me a few years ago.  Here’s a short clip of the interview that was later aired on ‘The 6.30 show’

 

So why do we have this potential epidemic? 

I don’t believe there is one simple issue or factor, I think it is a combination of the following (and probably more):

IMG_5653

 

  • Lack of knowledge and education about healthy eating.
  • The availability of food (on the way to school, at school, after school, at the weekend, in the cinema etc),
  • Too much sugary and processed food
  • Lack of exercise and activity
  • Overweight parent(s)

 

 

This week I was also taking to Gem106 radio about why this trend is happening

People’s perception could be that fresh vegetables and fruit are expensive, but that isn’t necessarily the case

If you have concerns about your child’s weight what should you do?

  • First get their BMI etc confirmed by your GP or from the National Childs Measurement Programme data
  • Get support from the GP or a support group
  • Look at portion controlkids portion size
  • Encourage your child, tell them they are great, boost their confidence
  • Don’t make it all about weight loss
  • Find fun family things to do that encourage activity (and burns calories)
  • Get cooking together, include more veggies and fruit
  • Make sure they are well hydrated as thirst is often mistaken for hunger.  Water or milk is the preferred drink
  • Regain your motivation for home cooking- as a trained chef I can help you get back your cooking confidence with my vegan cooking classes, in West Bridgford.  These take place during the day and early evening

vegan cooking classes poster

 

Phone to book your place 07946 301338

  • Exercise can be as important as diet.  To lose weight effectively and to maintain a healthy weight it is always best to both eat sensibly and to exercise regularly.

child activity levels jpeg

  • The Governments recommends  that children and young people aged 5-18 need to do:
    • At least 60 minutes  of physical activity every day, such as cycling and playground activities and fast running and tennis.
    • On three days a week, these activities should involve muscle and bone strengthening activities like push-ups, skipping or running.
  • Get some healthy eating advice; that could be from the school, the GP or a nutrition coach like me. I have recently been talking about this very subject on Notts TV so please Contact me on 07946 301338 for a free consultation.

If you are unsure where to start to make a healthy change for your family, have a look at some of my previous blog posts where you will find guidance, advice and healthy eating recipes, or come and see me for a one to one nutrition session

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Foods to boost your immune system

Foods to boost your immune system

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

IMG_3188

 

Working at Maggie’s cancer supper centre in Nottingham, I’m often asked about what foods can help build up our immune system.  This is especially important to cancer patients who may have undergone some quite radical surgery, chemo or radiotherapy.  All of which can have a debilitating effect on the body

 

 

 

winter landscape

 

A strong immune system is also important to many us, as the winter bugs and viruses try to strike us down.

 

 

To strengthen your immune system it is important to

  • Load up on the foods that pack the biggest nutritional punch such as vegetables, pulses, nuts and wholegrain
  • Whilst avoiding processed foods (often high in fat and salt) and
  • Reduce the amount of sugar and alcohol in your diet.
  • You can do even more by selecting foods that are loaded with specific immune boosting nutrients.

Top tips for a healthy immune system

  • chopped veggies

    A rainbow of colour

    Eat a ‘rainbow’ of colour to get more antioxidants in your diet.  By that I mean have plenty of variety,  all the following foods help to nourish the thymus gland, which is responsible for much of the immune-system function.  Eat at least two servings a day of these foods rich in vitamins B, C and E, plus beta-carotene (vitamin A) and zinc – red peppers, broccoli, cauliflower, oranges, apples, tomatoes, kiwi, carrots, berries, red grapes, kale, onions, spinach, sweet potatoes.  You get the idea!

Ryvita hummus

 

  • Cook frequently with garlic because it’s a proven immune booster and has antiviral and antibacterial properties. The allicin helps to prevent and fight colds. So add it to hummus, pasta and curry dishes. Rub on to toasted sour dough for a low cal garlic bread

 

 

 

  •  spinachSpinach is rich in folic acid. It can be made into spinach pasta, added to soups, smoothies or pasta sauces.  It can brighten up a curry or bulk out a salad

 

 

  • Cinnamon is antiviral, anti fungal and antibacterial; sprinkle it on your porridge or muesli. Add it to low sugar bakes and biscuits or smoothies
  • Mushrooms – contain vitamin D (and will absorb more if placed on a sunny shelf), which is good at combating viruses. Add to stir-fries, soups and pasta dishes

IMG_3501

 

  • Stay hydrated  – try and drink at least 6 glasses of water, fruit teas, green and black teas etc a day

 

 

  • Tactivity exercise walkingake some regular exercise: If you want to boost your immune system, get active. Just increasing your heart rate for only 20 minutes three times a week is associated with an increased immune function, and a brisk walk five days a week can help reduce your risk of catching a cold.  Also being out and socialising can help boost your immune system

 

  • Have a giggle! –  Laughing decreases the levels of stress hormones in the body while increasing a type of white blood cells that fights infection.

healthy eating

October is breast cancer awareness month

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

BCAM

 

The number of people being diagnosed with breast cancer is increasing, but the good news is survival rates are improving. This may be because of more targeted treatments, earlier detection and better breast awareness.

 

Sadly 1 in 8 women in the UK will develop breast cancer in their lifetime. That’s the equivalent of 150 people every day or one person every 10 minutes.

Having a healthy diet is no guarantee that you will not succumb to this disease but the NHS have said “there are benefits for women who maintain a healthy weight, do regular exercise and who have a low intake of saturated fat and alcohol.’

So what does a healthy diet look like?

By making a few changes and some small tweaks to your current eating habits you too can have a healthy diet.

  • 20814963_10154896478886903_999091747_nStart by eating more fruit and veg. Think about variety, in fact a ‘rainbow of colours. Try and eat whatever is in season; this is for two reasons, one it’s cheaper and two the food will be at its best and most nutritious. If you can’t always buy fresh don’t worry frozen and tinned can be just as good
  • Reduce the amount of processed foods you eat. They can often be packed with saturated fats, sugars and salt.
  • Eat moderate amounts of lean protein like tofu, beans,quinoa, chicken, fish (including oily fish like salmon, mackerel and trout) and eggs,

thai-tofu-curry

  • Drink eight glasses of water or fluid a day – this not only keeps you hydrated but can fill you up and help curb your appetite
  • Eat moderate amounts of wholegrain carbs like pasta, bread and rice. Wholegrains contain more fibre which is not only good for your digestion but will help you feel fuller for longer

Wholegrains

  • Make sure you eat enough dairy and dairy alternatives – these contain valuable amounts of calcium for healthy bones and teeth. Low fat versions will help reduce calories without a reduction in calcium (but be aware of the sugar content in ‘low fat’)
  • If you do drink alcohol do so in moderation and be aware of the safe limits. Both men and women can drink up to 2 units of alcohol a day without significant risk to their health.  Although it is advisable to go alcohol free a number of days a week

 

All this month you can do things to support breast cancer awareness month (bcam)

risotto beetroot

 

You could simply buy a badge or bangle from shops and supermarkets, make a donation, if you are a woman be breast aware, wear pink on a Friday in October, do a fun run in aid of this great cause, or why not make your friends, family or work colleagues this beautiful, healthy pink beetroot risotto and ask for a contribution to a cancer charity

 

 

marsden cancer

 

The recipe is from a great cookbook, that is not only helpful to those affected by cancer but for the whole family.  The introduction also provides useful information about healthy eating

 

If you would like more information or have been affected by breast cancer please click on any of these websites for helpful information and support

maggies_nottinghamhttps://www.maggiescentres.org

 

http://www.breastcancercare.org.uk

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http://www.breastcancercare.org.uk/about-us/lavender-trust

http://www.breastcancercampaign.org

http://www.breakthrough.org.uk