How to turn pregnancy superfoods into craving-worthy feasts

Tag: Nutrition

22
Oct
2020

How to turn pregnancy superfoods into craving-worthy feasts

Most of us have an idea about the types of healthy foods we should be eating during pregnancy, but when those pesky cravings hit, they can be quite the force to reckon with. Instead of avocado on toast, we crave anything salty and stodgy. However, there is a way to turn pregnancy superfoods into real treats that are craving-worthy.

After years of yo-yo dieting I decided to learn the truth about nutrition and what it is we should really be consuming for good health; and so I embarked on a diploma course accredited by the Association for Nutrition. I’ve completed 70% of my diploma so far and I have recently passed my pre- and post-natal course. With that in mind, along with the vast number of healthy recipes I’ve tried and enjoyed over the years, I’d like to share what I’ve learnt to be ‘pregnancy’ superfoods and how to create delicious dishes from them. I hope you enjoy reading this post.

Scrumptious one-pan salmon roast

Pregnancy superfoods: Salmon, broccoli and sweet potato
Do not underestimate a delicious one-pan roast. Not only will this hit the spot and satisfy your salt craving, it is also really easy to cook. Place salmon, broccoli and sweet potato into a pan with some oil and your seasonings of choice. Roast for 30 minutes and you’re done. Here’s why salmon, broccoli and sweet potato are great to eat when pregnant.

Salmon: It’s recommended to eat two portions of oily fish a week during pregnancy, because it is a great source of omega-3 which helps your baby’s brain develop.

Broccoli: This green veggie is a great source of folate which is vital for your baby’s spinal cord development and, like salmon, helps brain development.

Sweet potato: This spud provides beta-carotene, a form of vitamin A. While it is recommended to limit how much vitamin A you consume during pregnancy, this form is safe to eat and there is no limit how much sweet potato you eat. Vitamin A plays an important role in the growth of your baby’s eyes, heart and brain.

Here’s are some recipes using these pregnancy superfoods that you may like to try:
www.eatingwell.com
www.bbcgoodfood.com/recipes

Overnight oats with berries and yoghurt

Pregnancy superfoods: Oats, berries and yogurt
This recipe is so simple, healthy and filling. Mix jumbo oats, berries, greek style yogurt and a splash of milk. Pop in the fridge covered and the next morning you’ll have a really yummy breakfast (or healthy snack). You can also add sliced banana, a drop of vanilla essence or some honey if you prefer it slightly sweeter.

Oats: All oats are low in fat, high in fibre and release energy slowly. This will help combat tiredness as your body works hard to grow and care for your little one, while the fibre will help prevent a very common symptom of pregnancy – constipation!

Berries: These fruity delights are nutrient rich and will help with constipation too, thanks to their high levels of fibre. All berries are rich in antioxidants (great for your immunity) and vitamin C, which will help your body absorb iron through the foods you eat.

More overnight oats recipes:
www.weightwatchers.com
www.bbcgoodfood.com/recipes

THREE SWEET BREAKFAST IDEAS FOR BUSY MORNINGS

Moreish Moroccan stew

Pregnancy superfoods: Red lentils, dried apricots, rapeseed oil
In a little rapeseed oil fry onions, garlic, turmeric, paprika and any other spices you like. Add chicken, lamb or chickpeas, along with chopped dried apricots, red lentils and your choice of stock. Bring to boil and then simmer. This makes a moreish stew that can be eaten alone, with brown rice or a brown pitta bread.

Red lentils: Red lentils are a pulse and all pulses are packed with protein, fibre, vitamins and minerals. They also count towards one of your 5-a-day.

Dried apricots: These provide your body with folic acid, iron and fibre. While they are delicious to cook with, they can also be eaten as a healthy and convenient snack on the go.

Rapeseed oil: This versatile oil can be cooked at relatively high temperatures and gives you and you baby a dose of healthy fats (including monounsaturated fats which are good for your heart) and the antioxidant, vitamin E.

A detailed recipe for you to try:
www.bbcgoodfood.com/moroccan-style-chicken-lentils

Water

It may not sound exciting, but water is so important to drink during pregnancy and there are ways to spice it up. Plus, sipping water regularly can help ease nausea from pregnancy sickness, maintain your energy levels and (it’s that word again) help relieve constipation. Here are some ideas to give your water a makeover.

Fruit infused cold water
Herbal teas
Water on the rocks a.k.a lots of ice
Hot lemon and ginger
Soup style, such as cuppa soup

Top tip: Invest in a water bottle with a straw and take it everywhere with you. You may be surprised by how much more you drink.

11
Feb
2019

What is a healthy diet?

Categories: Food

In a world full of nutrition confusion, I’ve been seeking a simple answer to the question, what is a healthy diet?

A diploma in Nutrition and Weight Management
Despite previous success in losing weight, it occurred to me last year that I still didn’t know what actually made a healthy diet. So I decided to embark on a diploma in Nutrition and Weight Management. I’ve been studying an accredited course by the Association for Nutrition (AfN) and I’m delighted to share that I’ve passed part of the diploma that allows me to train as a Nutrition and Weight Management advisor (but I still have several modules to study before I achieve the full diploma – wish me luck). Although I have lots more to learn, I would like to share my main takeaways from the course so far.

1. Visit NHS.co.uk
The NHS, among lots of other things, is a fantastic nutritional resource and a good place to visit if you’re ever unsure what to eat for good health. My favourite resources are the Eat Well Guide and 12 week NHS weight loss plan. The whole site is filled with tons of information on healthy eating along with more specific notes on things like, food advice for vegans, a guide on vitamins, meal ideas for kids and lots more.

2. Carbs are not the enemy
I’ve always felt conflicted about carbohydrates. There are so many low carb diets out there that seem to work, but anytime I’ve tried them I’ve been left feeling rubbish. Since studying nutrition I’ve gained a much better understanding of the role of carbs and just how important it is to consume this food group (e.g. rice, potatoes, porridge). In a nutshell, it’s our body’s main provider of energy and the main source of energy when it comes to ‘brain’ fuel. Plus wholemeal/wholewheat varieties are usually high in fibre which is also incredibly important for good (gut) health and something people in the UK are known for not having enough of. What I have also learnt is what makes a healthy portion and in hindsight, this is something I personally struggle with (aka. I eat too much for my body). Which leads me onto…

3. What to put on your plate
The Eat Well Guide referenced earlier not only gives a visual demonstration of what kinds of food you should be eating, but also an idea of how much from each food group. This has been a great help for me when it comes to understanding portion sizes.

4. Macros and micros
I’ve been intrigued by these words for a while and this is what they mean. Macro stands for macronutrients – these are the food groups we need to consume the most of everyday. This includes fat, protein and carbs. Micros stands for micronutrients, also important and are vitamins and minerals we need to consume regularly, in smaller amounts. For good health it’s important to consume a range of foods from that contain these macros and micros. With regards to fat, protein and carbs, it’s recommended that 10-15% of you calorie intake comes from protein, 30-35% from fat and 50-55% from carbs (these vary a little if you drink alcohol). When it comes to vitamins and minerals, you’ll be in safe hands if you eat a wide range of fruit and veg. Which brings me onto my next point…

5. “Eat the rainbow” aka lots of fruit and veg
I always new fruit and vegetables where key to a healthy diet, but I really didn’t appreciate just how amazing these things are. They’re a great source of vitamins and minerals and also contribute towards your macro intake. If you’re ever unsure what to eat, just make sure your plate is piled high with these and ‘eat the rainbow’ as they say – as different coloured fruit and veg actually provides you with different vitamins and minerals.

5. Moderation and balance
I used to think phrases like a ‘balanced diet’ or ‘all in moderation’ were boring sayings, and that there must be something far more complicated behind heathy eating and successful weight loss. However, now that I have a better understanding of how everything we eat works together I appreciate that this really is the key to a healthy diet and healthy weight loss. When it comes to the foods that we love the taste of but know aren’t the best for us (e.g. foods high in fat and sugar like chocolate) it’s ok to have them… but in moderation. This is something in particular that I’ve tried hard to do, otherwise the alternative (cutting foods out) can lead to binge eating, and usually binge eating on that exact food you were trying hard to ignore.

6. Calories and weight loss
There are lots of methods out there with regards to how to lose weight, but essentially you need to consume less calories than you’re using (than you’re burning/working off) to create a deficit and that leads to healthy weight loss. This is usually a different of 500cals per 1lb of fat. Team that with eating the right kinds of foods (my next point) and you’ll lose excess fat and feel great, too!

7. Foods to eat
Foods that are great for your health and weight loss are…
– A wide range of fruit
– A wide range of vegetables
– Wholegrain varieties of rice, pasta and bread (as these are higher in fibre), along with potatoes, porridge and other starchy carbs
– Protein, from foods such as chicken, tofu, eggs and fish
– Beans, lentils (lots of legumes and pulses)
– Unsaturated fats (e.g. avocados, salmon and nuts)
– Dairy or alternatives, such as milk and yogurt. (There are conflicts in whether you should consume full fat or low fat, but for weight/fat loss, lots of experts agree that its better to go for low fat diary options as you can consume good fats from other sources).

05
Nov
2018

Meal planning for weight loss

Categories: Weight Loss

I’m often asked for my top weight loss tips and one of them has to be meal planning. At the start of each new week, I’ll make a note of what I’m going to eat for breakfast, lunch and dinner; plus two (sometimes three) healthy snacks. Planning my meals in advance has helped me to make healthy food choices and lose weight. Here are a few other reasons why I’m a big fan of meal planning.

The benefits of meal planning

– Meal planning helps you to make healthy choices before hangryness and/or tiredness sets in. I find both of these emotions in the past have led me to overeat on foods that were high in fat and sugar, and not good for my health (or weight loss goals).

– Planning what you’re going to eat in advance makes food shopping easier; as you’ll know what you need to stock up on. It also saves on waste, as you won’t be buying anything you don’t plan to eat.

– Meal planning helps you to look forward to meal times. It’s easy to get stuck in a food rut and when that happens, I’d often start fancying more indulgent foods that weren’t great for me. ‘Healthy’ food can be and is delicious, so planning a breakfast, lunch or dinner that you’re excited to eat is a big win all round.

– Planning your meals in advance encourages you to try new foods and is a good way to see if you’re eating plenty of fruit and veg over the course of a week.

– Meal planning also encourages you to think about any social occasions that you might have coming up. It ives you a chance to create a plan of action that will help you to make healthy choices, or decide if it’s a occasion that’s worth some indulgence – and if so, go ahead and enjoy it!

08
Oct
2018

My weight loss journey

Categories: My Journey, Weight Loss

I used to find the phrase ‘weight loss journey’ really bizarre and a little bit silly, until I realised that changing your eating and exercise habits for good really does take you on a journey of discovery. It was seven years ago that I decided to start my own weight loss journey and today I’d like to share with you what 2018 has contributed to my weight loss experiences. Warning: This post contains verbal diarrhoea.

Pre-2018
In case you’ve not read my blog before (or you’re not one of my family and friends… hi Michelle), let me share with you why I wanted to lose weight.

I’ve always felt like the ‘fat’ one and over the years my ‘obese’ (according to the NHS BMI charts) weight levels started to get me down. I would cry a lot about my body image and I would feel guilty eating (be it healthy or not). So, I joined Weight Watchers (now called WW) after many years of yo yo dieting. It was the first slimming group I’ve ever been too and the only time I successfully lost weight week after week. Not just that, but it encouraged me to exercise and learn how to cook healthily from scratch. (This is not a WW advert but the way, just what happened to me). A little while after I joined WW I got engaged and my motivation to get to my ‘goal weight’ went through the roof. Fast forward two years, I lost 50lbs, got to my goal weight, dropped 5 sizes and felt amazing.

Then I went on honeymoon and gained a lot of weight in just two weeks – almost a stone if memory serves me right. I was disappointed and disgusted with myself. In hindsight I still looked slim and could fit into my smaller dress size, but I wasn’t happy. Months went by and I maintained the new higher weight and came to terms with it. I then fell pregnant with my first child and gained five stone.

Having a baby and that extra weight completely threw me. Not only was I learning how to be a mum, but those old feelings of hating the body I was in came rushing back with great force. I’m very aware as I write this that way worse things could happen. I just had a precious baby (and my daughter is everything), but my body felt so alien and simply disgusting. Which is really harsh considering it (my body) just grew a human being and managed to push it out of another one!

A negative start to the year
It’s been three years since then and I did reach my ‘goal weight’ once more, but that was in 2017; and so my 2018 started in a less than positive way. I was heavier than I was in 2017 and feeling incredible down about that fact. In hindsight, (again) it really was only a few pounds but because I beat myself about it so much, I ended up comfort/overeating and the weight crept up towards the end of 2017.

In 2017 I had also run 10k in under hour in a fun run, and whilst I’m incredibly proud of that I hadn’t realised just how much of my year had been focused on training for the run. Without a major event to work towards, and with the change in weather, I was lacking enthusiasm to get out and work out.

Body positivity
I started reading more about body positivity and felt that I needed to change my mindset in 2018. It wasn’t healthy for me to be so transfixed on a number on the scales and having that fun run to work towards made me realise that it’s the getting fit and healthy that really inspires me. If I aim for that, then any excess weight (fat) will in turn come off. I absolutely loved reading Megan Jaynee Crabbe’s Body Positive Power and it had a way bigger impact on me than I could ever imagined. I would hugely recommend this book if you are constantly beating yourself about your body.

New learnings
My thinking started to change and I decided that I wanted to learn the facts about good nutrition and exercising healthily. This is something that, in my view, WW has always encouraged but I wanted to further my understanding and seek out more sources of information – which I’ve been doing and I have enjoyed. I’ve also seeked advice from Personal Trainers and have learnt a lot about the importance of resistance training, and protein – to name just a few things.

Wrap it up
In a nutshell, I’ve been re-educating myself this year and working hard to question my attitude towards food, exercise and body image. It’s been challenging in places but I feel like (without being super cringey) I’ve grown a lot and have made some good progress in cementing healthy habits and a healthier outlook.

Give me the facts, how much do you weigh?
I’m not going to tell you that, although I’ve had some fun featuring in various WW articles and you will probably find the answer if you Google it! I will say that I’m 12lbs away from my ‘goal weight’ and feeling a lot slimmer and toned than I did at the start of the year (despite weighing a little more). I’m also feeling less bothered by that number on the scales and have enjoyed working on my muscles! Yeah I said it, if you happen to be in my house after I’ve been to the gym it’s common to see me flexing my new muscles to anyone willing to inspect them – normally my 3-year-old.

Binge eating
Plus, one of the biggest changes and something I’m most proud off is the decrease in binge eating episodes, which used to be a common occurrence. It was usually set off by bad news or having an indulgent weekend and then feeling guilty about it come Monday. Instead, I’m enjoying those occasions where I may eat and drink a little more but not letting then send me into a downward spiral of unhealthy habits.

The end
So, good luck to you all if you are trying to improve your health (be it physical or mental) and if you managed to read the majority of this post, then well done to you because I really did go on a bit!

Chloe xx

03
Sep
2018

Hello September!

Categories: Baby & Me, Weight Watchers

Although I’ve not been in school for quite some time, September for me still feels like the start of a new year and a chance to embrace new (or old) goals and to get stuff done! Holidays have come to an end, there are less and less social functions to attend and getting back into a routine actually feels good. This month has already started with a huge positive…

Post-holiday happiness
I write this post after a two week vacation in Italy, which was absolutely amazing and I was able to witness two of my best friends get married. I’m well and truly still in a happy holiday bubble, but instead of having post-holiday blues (which may still come), I feel rejuvenated and excited for the rest of the year. Towards the final days of my holiday I was delighted to see a little feature in Weight Watchers magazine of me and my daughter.

Weight Watchers
The article is all about how Weight Watchers encouraged me to get back into exercise after having my daughter. Seeing the feature made me feel so proud of the many healthy habits I’ve adopted since being a Weight Watchers member. The holiday I’ve just taken was a huge example of how different I am compared to trips away pre-Weight Watchers.

A healthier me
Over the course of two weeks I went for several jogs, walked lots, swam, went to the gym and enjoyed plenty of healthy food choices with a few treats thrown in (aka wine and ice cream). A younger me would of binged on unhealthy food just because I was away and would of left all gym clothes at home. That same person would of returned home a stone heavier and feeling terribly guilty about all the indulgences. Then I would of fall into a downward spiral of feeling horrible about my weight and myself.

For some this may sound crazy and a bit dramatic, but this has been a previous consequence of many holidays. I know a lot of people who are able to go away, eat what they like, come home happy and not give a damn about any fluctuations in weight – so please don’t take this as me saying you’re doing anything wrong. It’s just for me that ‘letting go’ approach on holiday meant eating everything and anything and then feeling rubbish about myself after.

“Fruit salad mummy?”
I’m also incredibly proud of daughter who appears in the magazine article. She is such a confident little thing and was both hilarious and well behaved during the photoshoot. It’s for her that I also want to continue eating well and exercising regularly – I want to be a healthy mum that can play without getting out of breath within seconds and to set a good example of how to eat well. On holiday when we were talking about the day ahead she would often ask if I was going to eat a fruit salad again for breakfast. It may sound silly, but hearing her recognise me eating something healthy made me feel great.

Support
I’m so thankful for Weight Watchers for encouraging all of the healthy habits mentioned above. Joining the programme has deepened my interest in nutrition, has encouraged me to try new sports and in turn has led me to meet whole host of fantastic people who continue to support me as I work towards my health goals.

Never sporty
I was never a sporty kid at school and if you told me then that I would one day enjoy running, spinning, long walks and would even have one-on-one personal training sessions, I would of burst out laughing. Weight Watchers taught me the importance of exercise and gave me the confidence to try new things and discover activities that I could keep up long-term. I am also so thankful for the several PT’s I’ve been in recent contact with, who have helped me embrace lifting weights and have giving me extra guidance on what to eat for good health and effective weight loss.

A negative outlook
I have to admit, that until I saw the final Weight Watchers article mentioned and had a little September inspired overview of how far I’ve come, I was feeling less positive about myself and weight. Whilst I’ve lost a lot of post-baby weight and am proud of all the healthy decisions I made on holiday, I’ve been feeling frustrated that I’m not at my goal weight. I got there last March and somehow it’s crept up a bit. However, with this new month and feeling inspired I would like to announce that I will draw a line under that, and do my best to get to that goal, but ultimately to continue to work on leading a healthier life for the rest of my life.

Thank you for reading this mind dump,
Chloe xx

16
Apr
2018

10 tasty nuggets… of nutritional information

Categories: Food

In recent weeks I’ve challenged myself to learn more about the basics of nutrition, and not just the fad diet trends that pop up in magazines or on instagram. I’ve headed to accredited sources of information for my knowledge fix and here are 10 nuggets of nutritional information that I have found simply fascinating, or knew once but manage to forget!

Tea can reduce the absorption of iron due to the ‘tannins’ it contains.
Iron is vital for children because of the rapid tissue development occurring in their bodies.
Marmite is a good source of B12. B vitamins are vital for energy and meat is a main source of them. If you’re vegetarian or vegan, you need to think carefully about where and how you obtain your B vitamins.
It takes your body 1 hour to process/clear 1 unit of alcohol, no wonder I’m still drunk the next day after a night out!
Dark chocolate contains more caffeine than milk chocolate, 28g of dark chocolate has 35mg of caffeine as opposed to 6mg of caffeine in milk chocolate; and decaf coffee contains 3mg of caffeine!
It can take the body 4-6 days to rid itself of caffeine, in which time your body will experience withdrawal symptoms, something to keep in mind if you’re thinking of cutting back on coffee.
Macronutrients are fats, proteins and carbs.
It is possible to consume too much protein, which in turn can be turned and stored as fat. Something I didn’t think would be an issue, considering how popular protein shakes and high protein diets are these days. That said, if someone’s carb and fat intake is low alongside a high protein diet, excess protein will be used for energy and not stored as fat.
Foods must contain 50g worth of carbs when tested as part of the Glycemic Index (GI). The Glycemic index is a ranking of carbs and how quickly they are absorbed and digested into the bloodstream, and their affect on blood sugar, The Glycemic Index can be a good measure of what carbs to go for, but keep in mind portion sizes. Parsnips have a high GI but you would very unlikely eat the 500g in one sitting, which is the amount needed to obtain 50g worth of carbs.
There are two types fibre, soluble and insoluble. The first is important in the digestion and absorption of food, the latter absorbs water and swells helping to promote regular bowel movements.

Ta da, some food for thought you could say…
Chloe x

09
Feb
2017

Confused Weight Watcher asks for expert advice

Categories: Baby & Me, Weight Watchers

Help! Calling all nutritionists, personal trainers, weight loss experts and anyone who has a clue… I’m feeling confused again about what a healthy diet is and whether I’m consuming the right things for good health and healthy weight loss. These are my questions; can you help to answer them?

1. Skimmed milk of whole milk
Which should I be drinking and why?

2. Cow’s milk or alternatives such as almond milk
Which should I be drinking and why?

3. Plain full fat yogurt or plain fat free yogurt
(You might be seeing a pattern here) Which should I be eating and why?

4. Protein powders and bars
Are you for or against these?
Is there an ideal time to have these?
How often would you have these and why?

5. Sugar vs. Sweetener
What’s your view on these and is one better than the other, even though I’m sure you will say stay clear of both?

Thanks in advance!