5 Fast food facts to make you reconsider tonight’s takeaway

Posted on 09/02/2024

5 Fast Food Fast Facts To Make You Reconsider Tonight’s Takeaway

We’re all guilty of telephone-ordering a Chinese takeaway on a Friday night or popping into the chippy when we can’t be bothered to cook anything. Most don’t think anything of the food that they’re putting into their mouths – it tastes good, it’s satisfying and fills you up, so why not, right? Unfortunately, these kinds of greasy, fat-laden fast foods can be the worst offenders in your diet, so while you may be eating healthily most of the time, those cheeky burgers that you grab on the way back from work will all add up faster than you can say ‘McDonald’s famous Chicken McNuggets contain 50% blood vessels, nerves, bones and feathers’.

Wait, what?

1. Chicken McNuggets only contain 50% chicken.
And the other half is composed of all of the bits of the chicken that nobody else wanted – specifically, ground bones, blood vessels, nerves, connective tissue, feathers, and…well, just pure fat. But considering the rest of the list, fat is probably the part that you’re least worried about.

Try this instead: A grilled chicken breast with salad. All the good stuff of the nuggets (however small that percentage may be) with up to 0.5g less saturated fat and 33g more protein per one single breast than four whole nuggets.

2. Pizza can give you heart attacks.
Not directly. But studies show that the saturated fats in pizzas can lead to a build-up of LDL cholesterol in your arteries, which in turn leads to an increased risk of heart disease and strokes.

Try this instead: Reducing the fat content in your pizzas by opting for thin, whole-wheat crusts and reducing your cheese, bulking up the slices with veggies like onions and peppers instead. If you really can’t do without a lot of cheese on your pizza, try making your own homemade ones and using half-fat mozzarella instead.

3.. Chicken tikka masala isn’t even authentically Indian.
Strictly speaking, chicken tikka itself is pretty good – chicken is low-fat and high-protein, and yoghurt contains plenty of protein and calcium. But the ‘masala’ part (the curry) has become so refined and catered to those savoury ‘Friday night curry’ cravings that it’s hardly a good representation of authentic Indian food at this point, not to mention that most takeaway chicken tikka masala dishes average out at around 1,300 calories per meal. The ingredients may look healthy, but then they’re combined with very generous portions of cream blended into the curry sauce and the whole thing becomes a high-fat and hopefully infrequent treat.

Try this instead: Homemade chicken tikka. Fresh chicken breast marinated in yoghurt, garlic and ginger and cooked dry – some supermarkets even sell the pre-marinated chicken tikka pieces, which average at around 200 calories a portion. Serve with salad and chapati, and you’ve shaved those extra 1,100 calories off your weekend indulgence.

4. Your average Chinese takeaway meal actually makes you take in an extra glass…
…of pure fat. While everyone likes to indulge, and wine with meals is pretty common, most would agree that a whole wine glass of fat in one meal is excessive. Sweet and sour chicken alone can typically contain up to 1,400 calories and 41g of saturated fats, and while the vegetable options might seem like a safe choice for those watching what they eat, they’re usually doused in oil or other sauces for flavouring that can triple the calorie content.

Try this instead: There are many healthy Chinese food recipes floating around the Internet. Stir fry is generally a good option, and can be the best one to go for if your heart is set on ordering from the place down the road. But with fresh vegetables and chicken and no processed foods or oils, making it at home could save you up to 1,000 extra calories (and it’s just as delicious).

5. Deep-fried Mars bars exist.
In case you were wondering, they’re around 800 calories. And no, their birthplace isn’t America – it’s humble old Glasgow.

Try this instead: You can’t mess with perfection, so just stick to a regular Mars bar and save yourself the indignity.

If you’re thinking that it’s time to kick these bad fast food habits to the kerb, book yourself onto one of LiveWell Health’s personal training programmes just in time for the new year. For more information on pricing and the services that we provide, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk.

The Power of Protein: Health and Performance

Posted on 28/10/2023

The Power of Protein: Fueling Your Body for Health and Performance

Protein, often referred to as the building block of life, plays an indispensable role in our overall health and vitality. Beyond the obvious association with muscle growth, protein is a multifaceted nutrient that is involved in numerous essential functions throughout the body. In this article, we’ll explore the power of protein and its critical impact on health, performance, and overall well-being.

What is Protein?

Proteins are complex molecules comprised of amino acids, the fundamental units of life. There are 20 different types of amino acids, and the specific sequence and arrangement of these amino acids in a protein determine its unique function. These functions are diverse and vital, making proteins the workhorses of life.

Building and Repairing Muscles

When most people think of protein, they envision bodybuilders and athletes striving for muscle growth. And they’re not wrong. Protein is crucial for muscle development and repair. When you exercise, you create microscopic tears in your muscle fibers. Protein steps in to repair and strengthen these fibers, resulting in increased muscle mass and strength.

Supporting Enzymes and Hormones

Proteins also serve as enzymes and hormones, which are catalysts for various biochemical reactions in the body. Enzymes are responsible for breaking down food, aiding digestion, and facilitating metabolic processes. Hormones regulate essential functions such as growth, mood, and sleep patterns. Without proteins, these crucial processes wouldn’t function optimally.

Immune Function

Proteins are a cornerstone of the immune system. Antibodies, which defend the body against pathogens, are proteins. A diet rich in protein ensures the body has the raw materials to produce these essential immune defenders.

Transport and Storage

Proteins are involved in transporting vital substances throughout the body. Hemoglobin, for instance, is a protein that carries oxygen from the lungs to tissues, while myoglobin stores oxygen in muscle cells, ensuring it’s available during physical activity.

Maintaining Healthy Skin, Hair, and Nails

Proteins like collagen provide structural support to our skin, hair, and nails. Without adequate protein, you may experience brittle nails, dull hair, and dry skin.

Weight Management

Protein is well-known for its role in weight management. It promotes a feeling of fullness and helps control appetite, which can be instrumental in weight loss and maintenance. It also supports the preservation of lean muscle mass, which is vital for metabolic health.

How Much Protein Do You Need?

The recommended daily intake of protein varies based on factors such as age, sex, activity level, and overall health. On average, a sedentary adult should aim for at least 0.8 grams of protein per kilogram of body weight. However, athletes and individuals looking to build muscle or recover from intense physical activity may require more.

Sources of Protein

Protein is abundant in various foods. Animal sources like lean meats, poultry, fish, and dairy products are complete proteins, meaning they contain all essential amino acids. Plant-based sources like beans, lentils, tofu, and quinoa provide protein too, although they may lack some amino acids found in animal products. Combining plant-based protein sources can create complete proteins for vegetarians and vegans.

In Conclusion

The power of protein cannot be overstated. It is an essential nutrient that influences every aspect of our health and performance. Incorporating an adequate amount of protein into your diet ensures proper muscle development, supports immune function, maintains healthy skin and hair, aids weight management, and provides the body with the tools it needs for optimal function. Whether you’re an athlete striving for peak performance or an individual looking to maintain overall health, protein is a key player in your journey towards well-being and vitality.

If you are interested in how to include more protein in your diet or how much you should be taking on a daily basis, then contact one of our nutritionists and we can provide you with the help and support you need.

Diet Trends: should you be trying them?

Posted on 23/01/2021

Diet trends: should you be trying them?

Over the past few years, obesity has become a consistently increasing public health issue. In response to this, there is now an influx of diet trends that all give you ‘the fastest weight loss results’; and everyone on the internet is suddenly more qualified to advise you than a professional nutritionist.

Now, in no way am I saying I am an expert in nutrition, but I’d like to think my experience and knowledge in the line of work I am in makes me slightly more educated in this field than Sarah on that yummy mummy Facebook group. However, if you genuinely need detailed advice into your own personal nutrition, please seek advice from a professional (I cannot stress this enough).

Whilst fad diets have been around for several years (Atkins, Weight Watchers etc), there is now a much greater pressure to try them due to the constant celebrity endorsement we see everywhere. In my personal opinion, I believe social media can be an extremely dangerous place for someone vulnerable to this pressure. You sit on your phone, scrolling through Instagram and catching up on George’s recent holiday photos and up pops an advertisement of that amazing looking celebrity rambling on about how their fat loss coffee has given them great results within a week. Why wouldn’t you want to give it a go? Fat loss in a week, just from drinking coffee, great right? Wrong. News flash people, most of these celebrities are paid a pretty penny to be pushing these products on their followers. Now, I don’t deny that they fully deserve their brilliant figures, but that is through a lot of strength training in the gym and a calorie deficit for fat loss. Most of these before and after photos with the product are taken on exactly the same day, they just put make up on, wear more flattering clothes and find better lighting for their after picture.

In all honesty, all of these diets rely on creating a calories deficit, whether that’s through restricting carbohydrate intake, replacing meals with shakes, only eating between certain times of the day, creating ‘sins’ on certain foods; it doesn’t matter how they dress it up, they aim to make you eat less calories than you use and therefore weight loss will follow.

I’m sure you’ve probably thought which diet is best for me to lose weight at some point. We all have, you’re not alone. Well, in my opinion, the balanced diet that creates a sustainable calorie deficit for you is best. Now, remember a calorie deficit is purely burning more calories than you consume, therefore you can also create this through exercise if you are already happy with your diet, and that is perfectly okay too. Just remember, don’t beat yourself if you have a bad day and eat too many calories, life is too short for scorning yourself for that doughnut; enjoy the doughnut, just take the dog for a slightly longer walk on that day.

Here’s a few quick tips on how to avoid fad diets and poor diet advice:

Promises of quick fixes.
Recommendations of detoxes where you are to avoid certain foods.
Pushing supplements and a number of other ‘fat loss’ products onto you.
Single study or no academic research available (relying on celebrity personal success stories).
Claims of magical benefits of certain foods (e.g coffee or grapefruit).
Promises of weight loss through tablets, without changing any other aspect of your lifestyle.
Recommendations to consume non-food items (cotton wool diet).
Promotion of eating one type of food (e.g cabbage soup diet, raw food diet).

If you are interested in discussing nutrition and a healthy considered approach to losing weight then please get in touch with one of our team.

Tag: food