DietPal

15/09/2024

Buttered Corn Skillet

Ingredients:
4 cups fresh sweet corn (well drained tinned corn also works)
3 tablespoons butter
1 tea spoon of honey
Salt and pepper to taste
Chopped fresh parsley or chives for garnish (optional)

Instructions
1. Cut the corn kernels from the cob and set aside.
2. Heat a large skillet or frying pan over medium-high heat.
3. Add the butter and let it melt. Don't overcook or burn it!
4. Add the corn kernels and sauté for about 5-7 minutes, stirring occasionally. The sweetcorn should be golden and tender.
5. Stir in the honey, salt, and pepper. Cook for another 1-2 minutes until everything is well combined and heated through.
6. Serve and add garnish.

You can also add a bit of cream or cheese for an additional texture.

Nutritional info per serving:
Calories: 153 kcal
Carbohydrates: 19g
Protein: 3g
Fat: 8g
Saturated Fat: 2g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 4g
Cholesterol: 0mg
Sodium: 134mg
Fiber: 2g
Sugar: 6g

15/09/2024

15/09/2024

Diet myths come in many shapes and sizes. But one of the most common is that to lose weight, you simply must eat less food. However, this couldn’t be further from the truth!
In fact, eating a good, nutrient-dense breakfast can not only set the tone for a great day, but also a more effective weight loss journey.

You’ve heard that breakfast is one of the most important meals of the day, and it really is. This isn’t a myth. Eating the right fruits, veggies, and grains will help give your body everything it needs to keep you healthy, strong, and lean.

The Important Relationship Between Breakfast And Weight Loss
Eating a good breakfast is one of the foundational elements of long-term weight loss. This is mainly because eating food an hour or two after waking up helps maintain good gut and metabolic health.

Your metabolism plays a crucial role in sustained weight loss. So, making sure that it functions smoothly is one of the simplest yet most effective ways to shed unwanted weight over time. Plus, the right meal will keep you fuller for longer throughout the day and encourage you to resist unnecessary snacking.

Another important component of breakfast is that it provides you with the energy you need to sustain other weight-loss activities, such as exercise and good sleep.

However, not everyone’s clued up on what a “good” breakfast really looks like. To ensure you make the most of your first meal of the day, here’s a list of eight basic foods you can centre your breakfasts around.

If you pick any of these options, you’ll enjoy a metabolism-friendly meal that’s flavoursome, filling, and full of nutrients that support the long-term weight loss process.

Yoghurt
Plain Greek yoghurt is a rich source of protein that can you can add to a diverse range of delicious breakfast dishes. Containing phosphorous, calcium, riboflavin, and up to 10g of protein for every 100g serving, plain yoghurt is linked to weight loss in several legitimate studies.

Creamy, versatile, and very nutritious, plain unsweetened yoghurt is a staple weight-loss breakfast ingredient. Layer it up with some fruit for a breakfast parfait, blend it into a green smoothie, or simply pair it alongside some crunchy wholegrain cereal for a perfectly energy-boosting morning meal.

Eggs
Eggs are a classic breakfast food that are easy to prepare in a number of creative ways for a delicious yet nutritionally balanced breakfast. Rich in iron, vitamins, carotenoids, healthy fats and protein, the humble egg is a nutrient powerhouse that makes an excellent base for everyday breakfast.

Boiled or scrambled are the healthiest ways to prepare eggs (as opposed to fried, which adds unnecessary oil to the dish). Pop them onto a slice of wholegrain toast, inside a breakfast wrap, or simply eat them on their own for a simple, protein-rich snack.

Chia Seeds
Chia seeds are tiny, fibre-rich seeds packed with loads of nutritional benefits. Some of their most notable health attributes include magnesium, iron, phosphorous, zinc, vitamin B1, vitamin B3, iron, calcium, fibre, and protein.

When soaked in liquid, chia seeds release a gel-like substance that tastes and feels a lot like jelly. This makes it a great base for making breakfast parfaits that pair well with different types of fruit, honey, cacao, and yoghurt. You can also stir some into lemon water for an immune-boosting drink.

Bananas
Bananas are another beloved breakfast food that you can enjoy in a variety of interesting and delicious ways. Packed with potassium, protein, and healthy sugars, bananas deliver a substantial amount of energy when consumed at the start of the day.

Pop them into a smoothie for added fibre, layer slices onto peanut butter toast, or simply peel and eat as is for an on-the-go morning snack. There are even some recipes which involve making healthy pancakes out of bananas, oat flour, and eggs. Delicious!

Oats
Although perhaps not the most exciting breakfast option, you won’t find many dishes as healthy and weight loss-friendly as oatmeal. Oats are extremely low in calories, yet high in fibre and energy, which means you can eat a small bowl and feel full for hours afterwards.

But there are other nutritional benefits to oats, too. Oats are full of protein and beta-glucan, a type of natural fibre that supports immunity, heart health, and metabolic health.

Avocado On Wholegrain Toast
Great news! One of the tastiest and trendiest foods on the block makes a surprisingly healthy breakfast meal. Avocados are extremely good for the body, containing healthy polysaturated fats, fibre, and protein to keep you full for hours after breakfast.

You can eat avocado on its own sprinkled with a little fresh lemon juice and salt, or spread it onto some wholegrain toast such as rye or pumpernickel for a potent pick-me-up meal.

Berries
Berry assortments like blueberries, raspberries, strawberries, and blackberries are all incredibly nutrient-dense fruits that make delicious snacks and breakfasts. While each of these berries has a unique nutrient profile, all of them contain varying degrees of vitamin C, manganese, and antioxidants.

In addition to their diverse nutrient content, berries also contain plenty of fibre, making them great all-rounder breakfast supplements. Blend them into a smoothie, garnish with oatmeal, or snack on them, as they are for a fruity breakfast your body will find it easier to digest in the morning. Alternatively, we have a range of healthy delicious breakfast meal smoothies just for you!

Nuts And Seeds
Nuts and seeds such as almonds, sunflower seeds, linseeds, cashews, walnuts, and pumpkin seeds all contain a multitude of nutrients that make them excellent breakfast foods.

Loaded with heart-healthy fats and fibre, the right portion of nuts and seeds will stock you up with everything you need to fill your daily nutrient quota. Sprinkle them on both savoury and sweet breakfast dishes for added crunch, fibre, and energy to face the day.

Eat Breakfast The Right Way To Lose Weight
When it comes to weight loss, food plays an integral role.

As much as portion control can help you reduce your caloric intake, it’s far more important to make sure the food you’re eating is filled with the right nutrients, minerals, fats, and proteins. Add in a regular exercise regime, dietary supplements that promote weight loss, and a good night’s sleep, and you’re well on your way to kick-starting your day with the energy you need to reach your goals—weight-related or otherwise.

Looking to start your weight loss journey, then take action today by taking control of your breakfast habits. Try our Herbalife Advanced Breakfast Plan today!

https://dietpal.co.uk/product/herbalife-advanced-breakfast-kit/

15/09/2024

Do you believe taking a break from dieting will stop you from reaching your goals? It's time to debunk the myth that a break equals failure. Each individual has their own unique lifestyle, metabolism, and anatomy. So, when it comes to weight loss, it's no surprise that there's no such thing as a one-size-fits-all approach. Some of us may find we need a temporary pause from time to time, and this is totally normal! So if you feel as though you've hit a wall in your journey, you’re not alone and there are strategies to help.

Join me in this eye-opening blog as we unravel the signs that suggest it may be time for a short break in your dieting routine to reset. Additionally, I'll offer some practical tips to ensure that your pause not only revitalises you and your mindset but also leads you closer to achieving long-term weight loss.

1. You've noticed a shift in mood
Remaining in tune with your emotions whilst dieting is crucial to recognising when it might be time to take a break. If feelings of irritability, anxiety, or generally feeling a bit down are persistent, it could indicate that your diet regime is affecting your emotional well-being. However, before pausing your diet, it's important to assess and rule out any other potential life triggers that may be causing these emotions. But, should you suspect your diet is the cause, stepping back and observing any changes in how you feel could provide insight.

2. It's getting in the way of life
Some people may feel that keeping a focus on their diet means they have to skip social events around eating and drinking, such as dining out with friends or family. Not surprisingly this can lead to negative feelings and resentment. We always emphasise the flexible benefits to calorie counting when it comes to enjoying life and still losing weight, but if these feelings are ones you relate to, then taking a pause may help you to reassess any potentially limiting habits that are creeping in unnecessarily.

3. You’ve stopped making progress
Hitting a wall after long periods of trying to lose weight is a frustrating yet completely normal part of any weight loss journey. It's actually a sign that your body is adapting to your current routine. There are ways to kickstart your weight loss again, but if you feel that nothing is working and it's beginning to affect your mental health, a short planned diet break may provide the reset your metabolism needs before you return to your diet. If you want to read more about hitting a plateau, head over to our blog – 8 ways to beat a weight loss plateau.

4. Lacking motivation
It's no secret that dieting is a journey filled with highs and lows, so it's no wonder it can seriously give your motivation a knock. If you feel as though you're losing your focus and energy to continue, it may be time for a short break. This pause will provide you the space to revisit your initial reasons for embarking on this journey, hopefully reigniting the spark you need to continue. This may be a better alternative to losing your focus and falling off the wagon entirely.

5. It's causing unhealthy behaviours
If you find yourself obsessing over food, or you've started behaviours such as binge-eating or extreme restrictions, it's a red flag that your relationship with dieting has taken a potentially unhelpful turn. Ensuring you take the time to regain a healthier perspective on food and your body is essential, and only allow yourself to come back into dieting when you know you are mentally ready to do so.

6. Your physical wellbeing has reduced
There can be occasions where our bodies start to feel the brunt of dieting, especially if you have embarked on drastic dietary change. If you are struggling to find the energy for your usual daily activities, it could be an indication that you need to review your approach. This is why we do not advocate very low calorie diets, they take a toll on your body and energy levels and are unsustainable. So if what you're doing is starting to disrupt your daily life and mental well-being, it might be worth considering a pause and reset.

7. Life events
We all know how unpredictable life is, and there are periods where dieting may seem impractical or unrealistic. For instance if you are navigating a major life event, personal crisis or pressure at work, it might not be the best time to be super controlled with your diet. Giving yourself permission to taking a pause may be necessary to avoid adding additional pressures.

Read more at https://www.nutracheck.co.uk/Blog/article?title=when-to-take-a-break-from-dieting

15/09/2024

Ladies, what if I told you that you can feel amazing in your body AND still enjoy all your favorite foods? 🌟

Ready to find out how? Comment or DM me ‘QUIZ’ to get access to our free calorie quiz and discover your personalized calorie and protein goals with DietPal!

Losing weight is all about being in a calorie deficit—meaning you consume fewer calories than you burn each day. 🍝🍷 You can still savor pasta and wine and reach your goals as long as you keep this principle in mind. Yes, moderation is key, but you don’t have to give up the foods and drinks that make you happy!

Want to know your unique calorie and protein targets for weight loss? Just comment or DM me ‘QUIZ’ to get your free link!

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PS - If you’re a busy woman over 30 and want to...

✨ Lose 2-5kg a month (that’s 5-10lb!)
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12/09/2024

29/08/2024

Free, starting this Monday!

22/08/2024

Starting on the 2nd September, every Monday at Rushey Mead Community Centre on Gleneagles Avenue by Soar Valley and the library at 8:45am to 10:30am is a free Movement and Nutrition workshop (I haven't come up with a snazzy name yet!)

It's free to attend for all adults and the schedule is a bit like this:

8:45-9 Social, give everyone time to drop the kids off, meet each other and make new pals
9-10:20 a little bit of exercise to get everyone ready for the day ahead; light aerobics, pure stretch, etc
10:20-10:45 nutrition workshop

The nutrition workshop will be really informal and we'll cover topics including diet and nutrition, explore our eating habits and patterns, learn healthier eating habits and understand the food we're eating, we will look at how food brands market their products to make them look healthier than they actually are and how to read nutrition labels to understand what we're actually eating.

I'll be setting up a WhatsApp group for everyone for updates so if you're interested in coming along, send me a message with your name and phone number and I'll add you to the group nearer the time.

* for the sake of transparency, I've secured a discount with the council on the venue because it's entirely non-profit. However, at some point down the line, after a couple of months or so, I'll be asking for a contribution towards the cost. The council will give me the bill every week which I'd divide by the number of people attending and ask those who can afford it to contribute to the cost but don't let that put you off, it's no obligation whatsoever (I'm angling to get the council to let us have it for free if it proves popular so hopefully I can keep it free forever!)

15/08/2024

Hard to believe this is the same guy just six months apart! Want to find out how you can. Replicate my weight loss results? Comment "1" below and I'll drop a cheat sheet into your DMs

14/08/2024

12 months of deconditioning (ie being lazy) and what I've noticed:
- weight loss is possible without exercise, we knew this already but I've noticed that despite losing weight, I'm certainly more podgier than I was six months ago when I reached 85kg.

- the muscle I gained over two years of training, it feels like it's taken half that amount of time to lose all of the progress in terms of muscle mass.

- I've focused too much on the scales, which has put me off going back to the gym because muscle gain will inevitably, at the point I reached six months ago, have made me gain weight. Now, it's left me weaker, definitely fatter than I was six months ago despite being lighter! And that's the biggest thing.

Let me repeat. I am lighter now than I was six months ago but I am fatter than I was six months ago.

I'm not actually fatter, it is just that the reduction in muscle mass is making the fat more visible. The fat is likely still going down because of how I'm managing my diet.

It highlights something that's really important when it comes to strength and tone; both of these are governed by working out. We can lose fat, and indeed I have but I've got to a point where my body is telling me "look bro, you're light enough. You've got all this tasty muscle mass, you don't need it, you're not using it. I'll store the fat for later!" and that's what's happening now. So because of my own training history, I'm now at a point where fat loss is having diminishing returns, and that's completely new to me!

I can make educated assumptions, but for people with a higher degree of muscle mass, and ladies and gentlemen whose BMI is greater than 40, this is you - heavy people don't need to exercise to build muscle, we're carrying around all that weight, our muscles are working out. But you'll get to this point if we neglect exercise.

Exercise is crucial, but not all exercise is going to have the same results in this situation, where we're losing weight, but it's now less muscle and more fatty tissue. This much I know for sure.

My body is in a state of atrophy, where my muscle mass is being consumed for energy because I'm not using it and I have too much for my day to day needs. And that's a really negative side effect for me so to reverse this impact, I need to start engaging in light to moderate strength training, easily done at home with minimal equipment but it's critical for my body to recognise that it now requires the additional strength and therefore, might go back to favouring body fat as energy whilst in a calorie deficit.

It is also likely that, as my muscle diminishes, my diet isn't including enough high quality protein. This is easily remedied with personalised protein powder, it's a big protein kick without altering the flavour profile of my daily meal replacement shake.

Many of our clients won't experience this, for those who haven't engaged regularly in exercise and who are slightly overweight, fortunately your muscle mass likely isn't a problem unless your physical activity has reduced whilst in a calorie deficit (which it shouldn't, but I am a realist and understand sometimes we feel like we have less energy, if this is you, get in touch and I'll send over some great tips that have worked for me and my clients, it's usually all down to how you're eating, when you're eating and how often and how much you're eating.

It's a good time to get started with my strength training (when it cools down a bit!) because we've got a lot of new clients getting started on their ideal breakfast plan who are waiting for the release of the virtual studio, I'll be able to go on the same journey as you to becoming fitter, stronger and leaner!

If you want free access to our free online fat loss community where we post free nutrition workshops and workout sessions you can follow along with at home or at the gym and where you can give and receive support to others on your journey then drop a "1" below or send us a message and we'll send you a registration link once it goes live!

Anyway, if you're wondering why a camel, well I went to a safari park near Leeds and it was brilliant!