‘HEALTH’ SHOP SNACKS:
If I were to ask you which of these contained the most calories...
You could be forgiven for presuming 100 grams of dried fruit would be considerably less than a Krispy Kreme doughnut
Sometimes looks are deceiving
The packs of dried fruit you find on the shelves of the UK’s leading ‘health’ shop are also nowhere near as nutritionally dense as you might think either
But what can you expect from a company that stocks its shelves with bootea, boombod and skinny coffee 💁♂️
Good work Holland and Barrett 👍
If for some reason you actually enjoy scoffing dried fruit...
Then fair play to you, each to their own and all that 🤨
But your probably better off having some actual fruit...
And the doughnut 🤙
Those little 👀eyes are WATCHING. Whether you realize it or not, the choices that you make for your own life are making an impact on your kids. Kids naturally desire to be like their parents. They mirror what we do. You choose health, they in turn, choose health. That impacts the projection of their entire future. I’m excited that our family prioritizes taking good care of our bodies through food and exercise. 💪🏻🍎 .
This was not a staged photo. My 5 year old jumped in and started flexing next to me. She wants to be strong like mommy. #stronglikemom .
What kind of health role model are you demonstrating to your kids? Do they model your actions? ⤵️
Weighed myself at boots today and maintained! Chuffed with that after a lovely few indulgent days last week with Valentine’s Day being one of them! Also forgotten to take pics of my food! I had another chickpea dhal loaf with cherry tomatoes, a babybel, some ham slices and a handful of pickled onions. Felt like a picnic at my desk! #caloriecounting#countingcalories#caloriedeficit#myfitnesspal#mfpuk
One of the criticisms on my last post on aspartame is that people might use that as an excuse to smash back a huge amount of artificial sweeteners.
This is a very valid thought. People often simplify things into black and white terms like something is "good" or "bad" rather than considering the nuance.
For example, it is common to view sweeteners as "bad" in any quantity or for other people to view dietary fat as "good" and then drink huge amounts of like they are preparing for a famine.
This is why it is so crucial to discuss the specific dose of something rather than demonising it completely.
For example, there are many compounds in 'healthy' foods that would be toxic at a given dose. It doesn't mean that we avoid them completely.
Describing something as universally good or universally bad (in any quantity) is often short sighted and that is why we must consider the nuance.
Next time someone tells you something is bad, ask what quantity needs to be consumed for these effects and what negative effects are they specifically referring to.
Let's stop demonising foods IF they don't need to be demonised.
3 reasons why you shouldn't cut calories too quickly.
1️⃣ Poor adherence to nutrition plan.
2️⃣ Poor performance in the gym.
3️⃣ Higher risk of losing muscle.
1️⃣ Poor adherence.
If you cut your calories too low, to quickly you will start to feel really hungry early on into your diet, this will make it extremely difficult for you to stick to and cause cravings to rocket.
2️⃣ Poor performance.
Cutting calories too quickly will cause your energy levels to drop dramatically so you wont be able to keep the work and intensity up in the gym, and can even cause you to burn less calories than you were before you started the diet.
3️⃣ Higher risk of muscle loss.
After dramatically cutting calories you will drop weight really quickly, this will NOT all be fat, rapid weight loss is also rapid muscle loss. If your main aim is to change the look of your body, a steady sustainable weight loss is key.
Lying to ourselves is much easier than accepting a hard truth.
Unless your 80 years old, 4 foot nothing and work as a statue 7 days a week then 1000 calories a day is a deficit, probably a massive one.
If you think you’re eating 1000 cals a day and not losing weight, chance are its not 1000 calories or you simply haven’t been patient enough to see changes.
What I come across more often than not is those that claim to eat 1000 calories a day coincidentally forget about the odd glass of wine, cheese, that bag of cookies you had at 11pm after a shit day at work.
Now it’s fine to have those things, else life would be tedious but instead, pick a less aggressive diet that allows you those foods. Track them, stay within your (more sensible) calories and still achieve your goal.
- If you think you’re part of the “I barely eat but can’t lose fat” crew - message me, I’m here to help 🤝 -
3 47an hour ago
Contrary to some beliefs we all need a certain amount of carbs as these are the body's main source of energy. Just make sure you have healthy ones! Carbs later in the day can also help with sleep problems as can promote sleep hormones ❤
#throwback to sunnier times on Parkers piece. I'm starting a new bootcamp at Linton Fitness on Saturday mornings if you're interested or want to know more message me directly or ask below 👇🏻
3 14an hour ago
Losing weight is all about creating a calorie deficit and sustaining it over time 💪🏽
There are a lot of diets out there, but none of these are «magiacal». They all have to same purpose; to create a calorie deficit 😜
If total calories and protein are matched, there is no difference in weight loss over time - no matter what diet you follow 🙏🏽
In the end it all comes down to your preference and what you can sustain in the long run. If you’re able to create a sustainable lifestyle that allows you to enjoy life, while maintaining a calorie deficit - you’re going to lose weight 😉
5 22an hour ago
⬇️ Half a Stone ⬇️ 11.5”
✅21.5% bf “I have loved every second of PT and left buzzing for the rest of the day after every session!! I have learnt so so much, lifted heavier than I ever thought I could and pushed myself every session and I genuinely couldn’t have done this without you Melissa! Learning how to track my food took a bit of getting used to but totally helped and once I got the hang of it it helped me stay motivated and on track! Who knew I could still have the odd treat and enjoy the sweet treats I love without depriving myself from them?! You’ve helped keep me motivated (those Sunday check ins are so helpful!!) even when I’ve had to take weeks off and become a really good friend! Genuinely can’t believe that’s me in the pics on the right and only 4 and a half months since having a baby🤯!!! Can’t wait to get back to it soon, it honestly has been amazing!! Thank you so much, you are the best 💁🏼♀️♥️♥️♥️
Every week this lady’s motivation and determination has astounded me. Juggling 2 wee ones while hubby works away has meant lots of sleepless nights but each week she pushed herself harder and never gave up. You are a true hustler and I’m so proud of you. Enjoy shopping for that bikini 💕
Everything you’ve EVER wanted to know about calories! Up on the blog now. Link in bio.
I wrote this post because calories are a hot topic in the nutrition world. People like to go back and forth as to whether they are important or aren’t important, whether they can help you achieve weight loss or gains or none at all, whether tracking is good or bad for your health, etc. So I wanted to break down in an unbiased way wtf a calorie even is, what are calories used for, what can calories tell us, what can’t calories tell us, what are empty calories?? There’s so much to dive into and it’s all in the post. This is prob my fave blog post yet because it’s an accumulation of a ton of knowledge from my nutrition grad program. Hope you love!! DM me your questions or concerns. Nutrition education is my sh*t so I love talking about this stuff with you guys! Xo #samwell
10 51an hour ago
Increasing your NEAT- (Non exercise activity) is the easiest way to burn more calories on a daily basis...
🔹 Hit your step target daily..
🔹 Walk to work/ school or to the shops rather than drive...
🔹 Walk your dog 🐕 daily or take your children out with their bikes/ prams..
🔹 Cleaning and gardening...
🔹Take the stairs rather than the escalator or lifts...
🔹 Park further away in car parks...
👆Click on link in bio for a weight loss solution🤩READ MORE ⏬
✅Tag a Friend and show them this
✅Comment and Like🤩🤗
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7 Libido-Boosting Foods for Great Sex😉
🍓Watermelon. Watermelon is sometimes referred to as “natural viagra” because it contains citrulline, a compound that helps the body relax blood vessels, boosting blood flow.
🥜Pine Nuts. Pine nuts are a great source of zinc, which is associated with increasing sex drive. Add them to delish zoodles dish instead of carb-heavy pasta, which would lead to the most un-sexy feeling: bloating.
🥩Steak. Beef also contains zinc, and iron, which helps red blood cells transport oxygen, giving you energy. Plus, it contains B vitamins and protein for fuel and endurance. Protein will also help stimulate the release of dopamine, a neurotransmitter that controls the brain’s reward and pleasure centers.
🍫Dark Chocolate. Yup, dark chocolate does in fact belong on this list. It’s not a myth! Chocolate contains a compound called phenylethylamine, which triggers the release of endorphins (the same happy-making chemicals released after a great workout) and feel-good dopamine.
🍘Warming Spices. Turns out there’s a reason people refer to “spicing things up” in the bedroom. Cayenne produces heat by increasing circulation and blood flow. Nutmeg and cinnamon are used in many cultures as an aphrodisiac. Just the aroma of the these spices could improve your mood, soothe nerves, and spark your sex drive.
🥒Asparagus. Asparagus makes the list because it’s high in folate, a B vitamin that regulates the production of histamine. News flash: That’s the chemical that’s released during an orgasm.
🍪Walnuts. Finally, walnuts are rich in omega-3 fatty acids, healthy fats that boost dopamine and also arginine, an amino acid that increases the production of nitric oxide, which relaxes blood vessels and increases circulation.
😉May I suggest a steak dinner with a side of asparagus topped with pine nuts…with a spicy chocolate bar for dessert?
🍗Cajun Chicken with Coriander & Lime Rice😋😋
✅ Save this recipe for later to make 😋
✅ Tag someone who loves healthy food👇🏼
✅ Follow @easy.healthy.eats 🌱
150g (3/4 cup) dried long grain rice
1 and ½ tbsp Cajun seasoning
2 skinless chicken breasts
1 and ½ tbsp olive oil
½ red bell pepper, deseeded and sliced
½ yellow bell pepper, deseeded and sliced
½ green bell pepper, deseeded and sliced
1 small brown onion, peeled and sliced
Small bunch coriander (cilantro) roughly torn
Zest of 1 lime
1 avocado, peeled, de-stoned and chopped
Boil a large pan of water, add the rice and simmer for 15 minutes until the rice is tender. Pour into a sieve and leave to drain.
Whilst the rice is cooking, heat a cast iron griddle pan on a high heat and brush on a little oil.
Sprinkle the Cajun seasoning and pour half the oil on the chicken breasts and rub it in using your hands. Flatten the chicken breasts slightly with your hands and place on the hot griddle. Cook for 7-10 minutes, turning once, until the chicken is charred and no longer pink in the middle. Place on a chopping board to rest whilst you cook the vegetables.
Brush the rest of the oil on the griddle and place the peppers and onion on in a single layer. Cook for 5-6 minutes, turning a couple of times, until lightly charred.
By now the rice should be cooked and drained. Fluff it up with a fork and stir through the coriander and lime zest.
Divide the rice between two bowls. Cut the chicken breasts into slices and place on top of the rice. Add the char-grilled peppers and onion and top with the chopped avocado.
87 103332 days ago
👏🏼 Another simple and practical post from @saltylifts!
🚨As a disclaimer, cardiovascular (aerobic) exercise is great for the heart and lungs, can help aid in fat loss and help in recovery as well. This post is NOT implying that cardio is BAD or should be avoided
🚨It is simply highlighting different ways in which you can still lose fat WITHOUT cardio, which is nice to know if you don't particularly "like" it or if you just didn't know that you could still lose fat without doing it!
😯Unfortunately, posts like this are really important because many people still aren't aware that you DON'T need HUGE amounts of cardio to make HUGE changes to your body
🙌🏼YES, cardio can definitely help! But so can things like eating less calorie dense foods, eating smaller portions, eating more protein, eating to feel just satisfied enough (not "stuffed"), sleeping more and with better quality, resistance training to build muscle (which require a lot of calories to maintain = higher metabolism), choosing more active ways to get through your everyday tasks (it adds up, trust me!), etc
📣As @saltylifts says, "...if you do enjoy cardio, then GO FOR IT! But if hanging out on a piece of cardio equipment leaves you bored & you just genuinely don’t enjoy it, don’t do it!"
💯And I wholeheartedly agree! I would just add that there are plenty of other ways to perform cardiovascular exercise that don't have to be "boring" (e.g. hiking, surfing, rowing, basketball, soccer, football, etc)
☝🏼Find what works for you, your lifestyle, habits, and preferences. Not what works for anyone else, but what works for YOU!
⁉️Questions or comments? Please let me know!
There is a deep underlying issue with weight loss schemes such as Slimming World🤔⠀
Yes, people have successfully turned their lives around and have made the effort to lose hundreds of pounds worth of fat and it’s worked amazingly for them👍⠀
The bottom line is that a ‘Calorie Deficit’ is needed for fat loss🔥 it’s very easy to be in a calorie deficit whilst eating foods that you enjoy when you understand and take the time to learn nutrition🙏🏼⠀
Slimming World has dumbed down nutrition to a Syn based point system which consists of many ‘bad’ options like this Mars Bar which would be around 11.4 syns🤷🏻♂️ to a Slimming World user, that’s a no no! But changing that to proper values, 229 calories is really not the end of the world and I could easily fit that into any bodies diet and still be losing fat!⠀
The ‘Free Foods’ is also problematic as you can eat those almost risk-free on a Slimming World program which is odd because those foods could push your weekly calorie intake way higher than you intended meaning you may not lose fat that week☹️⠀
Slimming World is like gambling, you’re telling yourself you can’t eat Mars Bars when you want them, you’re restricting food choices and you also don’t know if you’re going to be losing any fat at the end of the week until you step on the scales after paying £20 a month for your ‘assessment’⠀
I am not attacking anybody who has done this or currently does this, I’m simply offering you the knowledge to change your diet to one that you enjoy and one that is calculated and made for results to be seen on the scales 👌⠀
I advise you use your height/weight stats in an online calorie calculator to estimate your daily calorie amount, then use ‘MyFitnessPal’ where you can scan your food/meals into it and it will count the calories👍⠀
Carried on in the comments✨ ⠀
238 50892 days ago
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