• Energy equations - will they put you off those extra chocolate biscuits!!

  When it comes down to it, whether you put on weight or not is just a matter of how good you are at balancing how many calories you eat against how many you use up in activity.  So next time you succumb to something sweet or fatty, keep these energy equations in mind.* 

  Eaten this? Calories Burn it off with this…..
  2 milk chocolate digestives 170 Brisk walking for 30 minutes.
  Fish in batter and chips 950 One hour nine minutes on the cross trainer at the gym
  Haagen Dazs cookies and cream ice-cream 786 Jog for one hour 18 minutes

  Piece of pepperoni pizza 510 Cycle vigorously on an exercise bike for 34 minutes
  McDonalds big Mac and medium fries 301 Scrub the kitchen floor for 40 minutes
  Mars bar 281 Do 42 minutes of painting and decorating
  *These figures are based on a woman who weighs 11 stone.  If you weigh more than this, you’ll burn more calories.  If you weigh less, you’ll burn fewer.

  100-Calorie snacks

  A nibble here, a handful there…….
  That’s how the calories mount up and you end up with thunder thighs or a wobbly tummy.  So be smart and get snack wise!  Here’s exactly what you can eat for 100 calories.

  One tablespoon of potato salad                       Just over half a pack of fruit pastilles

  Two medium apples                                        Three and a half rice cakes

  25g of cheddar cheese                                     25g pretzels

  16g peanuts (half a large handful)                   30 seedless grapes

  One slice of bread with tiny scrape of low fat spread

  Half a small avocado                                       One chocolate digestive biscuit, plus a bite
  of a second

   

   

  Food Myths

  These food myths could trip up your attempts to eat healthy, so don’t be duped by them.

  MYTH Yo-yo diets make you fatter
  FACT Crash diets nearly always fail because the hunger pangs are too much to cope with, and you end up overeating.  But there’s no evidence that dieting of any type – yo-yo or otherwise-actually changes your body composition.  There’s a common misconception that you lose lean tissue, water and fat, but only put fat back on.  Studies have shown this not to be true.  Your body composition stays the same throughout the cycle of weight loss and gain.

  MYTH Eating in the evening makes you put on weight
  FACT Carefully controlled experiments have found that people who eat a big meal at 8pm burn the same amount of calories as those who ate the same meal at lunchtime.  Appetite control can be more difficult in the evening though, if there is little else to distract you.

  MYTH Vegetarians are more likely to be anaemic
  FACT Most vegetarians consume a higher amount of iron in their diets than meat eaters, but the absorption of the mineral from vegetable sources is poorer than from meat.  In practice, however a vegetarian’s gut adapts to a meat free diet by developing an increased ability to absorb iron.  All women of childbearing age – vegetarian or not-should avoid drinking tea with meals, as the tannins it contains can have an adverse effect on iron absorption.

  MYTH Sugar causes diabetes
  FACT Being overweight and leading a sedentary lifestyle are the main risk factors in diabetes.  A lifetime’s consumption of high glycaemic index foods (refined carbohydrates that raise blood sugar levels swiftly) and saturated fats may also play a part.  But it’s these combined factors, not sugar per se, that causes glucose levels in the blood to remain high – the hallmark of diabetes.

  FIT FACT

  If you run at 7.5 miles (12km) per hour, it’ll take about 35 minutes to burn off the calories in 100g bar of milk chocolate.

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