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HOW TO STAY ON TRACK WHEN EATING OUT

Posted on 8 August, 2019 at 18:55 Comments comments (0)

LowCal MealsDelivered have got you covered for 5 days out of the week with our meal plans, so here are a few tips to help you stay on track when dining out.



Eating healthy and staying on track can get particularly tricky when it comes to eating out or going for drinks with friends. Restaurants tend to serve food in larger portions than we would typically serve at home, as well as the possibility of some cooks being a little heavy handed with the oil, salt and sugar to help make the food taste different to what you would make at home.

So is it possible to have an enjoyable night out, without compromising your healthy routine? Here are few tips to keep your weight goals and health in check during a night out!



1.Research Now, Eat Later:



Take 15 minutes and look up menus in advance that offer

  • Vegetables think green & think salads or stirfries
  • Slow Release Carbohydrates - trying to swap white rice to brown rice, white potatoes to sweet potato, noodles to vegetable noodles like courgetti.
  • lean protein - a simple way to remember this is to think of the animals with the least legs - fish to chicken to beef, fish being leanest.


Make sure to take a look at your chosen restaurants online menu beforehand, no online menu give them a call before you book and decide beforehand what you’re going to choose so you’re not tempted to get a less healthy option.


2. Don’t Drink Your Dinner:




Except in moderation or on special occasions - skip the pre dinner cocktails. Beer and other cocktails are high in calories and sugar- and could have you drinking more of your dinner than eating it! Not to mention It could also weaken your chances to ordering a healthier menu choice. Better alcohol choices in terms of lower calories are clear spirits like vodka or gin with soda water or sparkling water and fresh lemon or lime or light versions of beer or cider.


3. Skip the Bread Basket:




Instead of a bread, start with a salad before getting to your main meal and ask the server to ditch the bread basket. The high fibre and water content of the vegetables will get you over while you wait for your main course. Having a salad can also decrease your total calorie intake at the end of the day if you are looking to go down a pound or two it is about calories in versus calories out, Remember, iof weight loss is your goal, it takes approximately 3,500 calorie deficit across a week to decrease one pound fat. 


4. Know Your Menu Lingo:



There are a lot of words on menus to describe dishes that have “hidden” meanings, and give some insight as to what might be on your plate or in your dish! Here are some that you might want to stray away from when ordering:

  • Fried or deep fried or braised
  • Creamy or creamed
  • Battered
  • Basted
  • Cheesy or “au gratin”

Instead, look for these terms when ordering:

  • Grilled
  • Boiled
  • Roasted
  • Steamed
  • Smoked

5. Enjoy Your Meal:




Savour and enjoy the meal- especially if it’s not often that you get to relax and let someone else do the cooking for you. Turn off the phone, enjoy the company, take in the atmosphere, and really try to savor every bite!



ARTICLE BY ELAINE BAXTER



Elaine is a Qualified Nutritional Advisor, who took the leap from the Financial Services Industry to her passion for nutrition and healthy eating, not always something she has loved she tells us! Working with LowCalMealsDelivered to help provide information to help people improve their lifestyle. Elaine specialises in weightloss and works with clients on a one to one basis to help them achieve and maintain their ideal weight.


Do Meal Delivery Services like Low Cal Meals Delivered Save You Money?

Posted on 7 August, 2019 at 18:30 Comments comments (0)

When you’re busy at work or with your children all day, it can be hard to find the energy to make delicious healthy meals for dinner. So, it can be easy to resort to opting for; whatever’s in the freezer, takeaway or eat out. In other words, we can easily sacrifice nutrition for convenience due to time pressures.




Low Cal Meals Delivered meals are freshly made, dishes that are ready to eat. That means there’s no added stress of having to buy groceries, prep, and cook. You can spend less time in the kitchen and can focus on enjoying your food as well as the extra time you will save.


LET'S LOOK AT THE TIME SAVED

Research conducted by Lidl revealed that the average time spent shopping per year is a whopping 250 hours! With the majority of consumers now opting for a number of visits per week to the supermarket rather than the traditional big weekly shop along with shopping around in a number of supermarkets, the 250 hours per year could be broken down into an average of 5 hours per week.





Just think of what you could do with the extra time saved each week if you order with Low Cal Meals Delivered.




NEXT LET'S LOOK AT THE TIME SAVED PREPARING MEALS

According to Home Truths 2017, an annual report on consumer habits by Supervalu, Irish people are, on average, cooking just five meals per week at home, whether that's breakfast, lunch or dinner.



The popularity of ordering takeaways and visiting fast food restaurants continues to increase both are up 5% compared to last year.


SO HOW DO REGULAR TAKEAWAY MEALS AND EATING FAST FOOD MEALS COMPARE TO LOW CAL MEALS DELIVERED?

Low Cal Meals Delivered meals are prepared fresh, in a kitchen by professionals, using fresh, quality ingredients and delivered to your door.



Comparing to the majority of deep fried takeaway food and fast food restaurants Low Cal Meals Delivered Dishes taste more flavorful and delicious due to the freshness and quality ingredients, as pictured in our Wholesome Chicken Salad above.

Plus Low Cal Meals Delivered Meals are tastier than some of the regular chilled or frozen dinners you’ll find at the supermarket that are almost always packed with sodium and preservatives.


THERE’S NO NEED TO GO GROCERY SHOPPING

When you’re receiving pre-made meals straight to your door, there’s no reason to do a grocery shop. This can takes a lot of added stress off your life.

And when you think about it, grocery shopping can be a added hassle to first plan and create the grocery list, get to the shop, and put everything away when you get home.


LOW CAL MEALS DELIVERED IS EVEN SUITABLE FOR THOSE ON A BUDGET

Using a freshly prepared meal delivery service like Low Cal Meals Delivered can benefit those who are on a budget. Instead of stressing about the varying cost of groceries. You will always know what your meals will cost, which helps to keep you on track with spending.




Plus, if you are anything like me when I go to the supermarket, with my shopping list in hand to pick up 5 items, I am guaranteed to pick up extra items that were not on my list and end up spending way more than I had originally intended. Plus not to mention the cost of takeaways or eating out due to being so busy you can actually save cash when compared to the price of frozen dinners/takeaways or meals out you would otherwise buy.



So it's safe to say in addition to potential money savings each week, by knowing exactly how much your food budget is, there are a number of other big savings, time saved not having to do grocery shopping along with the nutritional quality of the Low Cal Meals Delivered meals.



'Time is more valuable than money. You can get more money but you cannot get more time' - Jim Rohn


'Food, like your money, should be working for you!'  - Rita Beckford M.D.


ARTICLE WRITTEN BY ELAINE BAXTER


Elaine is a Qualified Nutritional Advisor, who took the leap from the Financial Services Industry to her passion for nutrition and healthy eating. Owner of Food Wise Weight Clinic Enfield Co Meath, Elaine is working with LowCalMealsDelivered to provide information to help people improve their lifestyle. Elaine specialises in weightloss and works with clients on a one to one basis to help them achieve and maintain their ideal weight.



IS HEALTHY EATING EXPENSIVE?

Posted on 6 August, 2019 at 5:35 Comments comments (0)

What is healthy eating?





First of all Healthy Eating is not all about eating the purest and finest Manuka Honey, wild hand picked Goji berries from China and cacao nibs from West Africa, while these foods have clear nutritional benefits it's important to note these are not necessary for a healthy diet, there is no doubt that adding items like these to a weekly food budget absolutely would make healthy eating expensive.


My point being healthy eating can mean different things to different people however;


According to The World Health Organisation - WHO;


'A healthy diet helps protect against malnutrition in all its forms, as well as diseases including diabetes, heart disease, stroke and cancer.

People are now consuming more foods high in energy, fats, free sugars or salt/sodium, and many do not eat enough fruit, vegetables and dietary fibre such as whole grains'.




So Healthy accorinding to The World Health Organisation consists of enough fruit, vegetables and dietary fibre such as whole grains.


I asked a sample of 25 people If they thought Healthy Eating was expensive, and 76% of them said 'Yes'.

I firmly believe when I have my mind set on eating healthy I actually save money. 

So with that in mind here are my Ten Tips that prove you CAN eat healthy and save money.





  • Like a food diary I ask my one to one clients to keep, first of all why not keep a money diary write down where you spend every penny especially on food and drinks so you can analyse exactly where you are spending your money.






  • Make your own lunch. I used to get a salad and takeaway coffee and water daily which cost €12. I now make it a priority to make my lunch and I can track 100% what ingredients have been used, unlike eating/ordering out when you dont know how much oil or salt has been added for example.



  • Takeaway coffees now there's another area we forget that we spend a lot of money on, a huge 42% of us drink coffee with every snack we eat, and one in every 10 people drink five or more cups a day!! Accorinding to the RTE series 'What Are you Eating?', reveled Simple Push Button Coffee Machine are turning over €1m per year at busy service stations. Save money buy your own fancy portable cup and make your own to take to work instead of buying. 





  • Do grocery shopping online instead of going to the shops this saves buying things you don't need and you can stick a food budget easily. Decide on a monetary limit on household grocery each week and try to stick to it. 




  • If you like going to the supermarket try going minus the children so you can concentrate on the special offers and avoid them getting the obligatory snacks while shopping.


  • Some of my best creations in the kitchen have been cooked up on the day of or day before food shopping! Like today when I look in my fridge and I have 2 courgettes, feta cheese, spinach, a tin of tomatoes and buckwheat in my cuppoard. Made stuffed courgette out of ingredients a day or two before their use by date in my fridge, or what may have otherwise ended up in the bin to make room for more food! Also consider cooking soup and stews particularly good if you have leftover vegetables near the end of the week before you are due to do another grocery shop batch cook and freeze any extras. 




  • Spend 30 mins thinking of a weekly menu before you shop so you will buy only what you need.




  • On days out bring your own drinks and snacks often avoiding temptation and more often than not, the only option of high sugar or high fat when out and about.


  • Do you know average price of typical weekly shopping items like bread or milk?  These can vary greatly in shops. 2litres of milk can vary from €1.22 to €2.22. Shopping around can help you save money.





  • Try to avoid food shopping if you are bored, sad, tired or hungry!





I think one thing this proves is that you can actually save money and eat healthy however it does take a bit of added time to make sure you are prepared, so that you can eat healthy.

If you want to save a lot of time and money of comparing best deals for food along with your weekly food being cooked why not take the hassle out of planning and simply order with

http://www.lowcalmealsdelivered.ie/ before 9 o 'clock on Monday or Thursday.

The freshest ingredients are used and chef prepared so you know you can rely on Low Cal Meals being the healthy option.






ARTICLE WRITTEN BY ELAINE BAXTER


Elaine is a Qualified Nutritional Advisor, who took the leap from the Financial Services Industry to her passion for nutrition and healthy eating. Owner of Food Wise Weight Clinic Enfield Co Meath, Elaine is working with LowCalMealsDelivered to provide information to help people improve their lifestyle. Elaine specialises in weightloss and works with clients on a one to one basis to help them achieve and maintain their ideal weight.




THE REAL REASONS YOU MIGHT BE BLOATED

Posted on 5 August, 2019 at 10:10 Comments comments (0)

I suffer from bloating quite a lot, due to a sensitive gut. I unfortunately have a few intolerances to certain foods and if I eat them, I can feel unwell for up to 48 hours afterwards.

Sometimes this bloating can be quite severe which can have a negative impact on your life. It can really interfere with daily tasks and can make you feel frustrated and down.


If you suffer from bloating like I do, please read on about the possible causes of bloating to better understand why it could be happening to you, and how you could manage the symptoms.


Water Retention

One possible cause of bloating can be water retention. This is where your body has an increase of fluid circulating through your system, building up around your tissues and muscles. The body retains fluid for a number of reasons – when there is either a lack of water intake (being dehydrated), the body holds onto water to store it; when your salt intake is too high, the body will also hold onto fluid more easily; a lack of physical activity, like when you are sitting still during a long flight your feet ankles and legs may swell with fluid.


To reverse the effects of fluid retention, and therefore helping to reduce bloating, try to drink plenty of water, and eat potassium rich foods like tomatoes, citrus fruits and asparagus.


If you suffer from re-occurring water retention, make sure you see a health care professional as it could be due to an underlying issue that needs to be addressed.


Food Intolerances or Sensitivities

Intolerances or sensitivities of certain foods can cause your digestive system to become irritated and bloating occurs. Common foods that can cause discomfort or irritation are foods with gluten, wheat, dairy, eggs, soy, and some cruciferous foods and hig fibre foods like cabbage, broccoli and brussels sprouts. Try to cut out some of these foods one by one if you notice you react after eating them. More severe reactions to certain foods must be addressed by seeking professional help.


Menstrual Cycle

Women can experience bloating from water retention or swelling of the uterus. The hormones estrogen and progesterone are fluctuating at this time, which can cause many changes and unwanted symptoms. To try to reduce the bloating caused by your menstrual cycle look at reducing salt in your diet, and to keep your fluids up. You could try dandelion tea from health food shops but do not take if on mediations such as the contraceptive pill as it can reduce its effectiveness.


Tummy Bugs

Tummy bugs like Gastroenteritis can be the cause of your bloating due to gas build up and swelling of the digestive system, as your body expels the bug through diarrhea or vomiting. Unfortunately, there is nothing you can do to help the bloating in this case, as your body has to run the course of the bug before getting back to your healthy self.


Digestive issues are very common and can have many causes such as food intolerances, IBS or over-indulging in rich hard to digest foods. It is always best to consult a health care professional if you suffer from discomfort or other problems, but there are ways to help ease the symptoms of digestive issues, and I have listed them here for you. My go to foods when I feel unwellto help with my sensitive gut are:


1. Ginger

Ginger prevents bloating, reduces gas, and stimulates your digestive juices to better break down food. It’s great for calming nausea, and is also a mild muscle relaxant helping to calm stomach cramps. Again, another hot drink including fresh ginger, lemon and honey if desired, one of my go to remedies, and great for beating colds!


2. Apple cider vinegar

Apple cider vinegar is a great natural digestive remedy. It helps to neutralise stomach acids and get it ready to digest your food properly. I have it every morning as a hot drink, with a tablespoon of apple cider vinegar in some warm water and the juice of half a lemon. You can add cayenne pepper, turmeric, cinnamon, and pepper if you want to make it a super drink for good digestion. Ensure you buy unpasteruised and with The Mother which are the probiotic strands. If you dislike the taste you can but Apple Cider Vinegar in tablet form available in good health food shops.


3.Probiotics

Sometimes bloating can come from an imbalance of good or bad bacteria in your gut, especially if you have been on antibiotics which reduces the good bacteria normally present in your system. When the gut bacteria are imbalanced, this can lead to further digestive issues. A good quality probiotic can help restore the balance and get rid of any bloating and tummy problems. Natutal Yogurt is a great source of natural probiotics – just make sure it is one that contains acidophilus bifidus live cultures and is unflovoured.


4. Take an Epsom salt bath

Epsom salts are a great source of magnesium, which reduces inflammation in the body and plays an important role in the digestive tract. It’s best and quickest absorbed through the skin, which is why having it as a bath is most effective. Baths also help you to destress, which also helps your digestion!

ARTILCLE WRITTEN BY ELAINE BAXTER



Elaine is a Qualified Nutritional Advisor, who took the leap from the Financial Services Industry to her passion for nutrition and healthy eating. Owner of Food Wise Weight Clinic Enfield Co Meath, Elaine is working with LowCalMealsDelivered to provide information to help people improve their lifestyle. Elaine specialises in weightloss and works with clients on a one to one basis to help them achieve and maintain their ideal weight.




IS ALCOHOL HOLDING YOU BACK?

Posted on 3 August, 2019 at 13:40 Comments comments (1)

If you feel like you’re putting so much effort into becoming healthier and are not seeing the results you had hoped for with weight and not feeling better in your clothes, then you might have to ask yourself the question is it because of your weekly alcohol?



Many of us enjoy a drink or two. But when you’re trying to lose fat, you may find that it’s best if you avoid it completely – or try to reduce.


That’s because alcohol is loaded with calories. At seven calories per gram, it’s second only to fat (which provides nine calories per gram). Plus they are empty calories i.e. contain no valuable nutrition.


Not forgetting, when you add in most mixers, the calorie load rises higher. Another reason that alcohol can add to our waistline is that it’s easy to drink a lot of it without it affecting your body’s satiety system, in other words we don't feel full after consuming a lot of extra calories. Plus, the dehydrating effects of alcohol can increase our blood pressure and slow down our metabolism.


Plus when our body detects alcohol, it responds to the introduction of what is essentially a toxin by switching off fat metabolism in order to focus on getting rid of alcohol from our body. So instead of the liver breaking down fats, not just the fats you’ve just eaten but the fats in your body, it concentrates on ridding itself of alcohol.


One study published in the American Journal of Clinical Nutrition involved eight men who drank two units of vodka and sugar-free lemonade. Each drink contained just under 90 calories.




Their fat metabolism was measured before and after drinking and then for several hours afterwards.

Results showed that fat oxidation in the whole body (a measure of how much fat the body is burning) dropped by a massive 73%.


Along with making the neccessary changes in cutting down on alcohol plus improving your diet, taking a herbal supplement such as Milk Thistle can help repair damage to the liver available from health food shops.


So, while your body puts the brakes on fat burning, alcohol is also known for weakening our willpower especially for fatty, salty snacks (pizza anyone?). The slowed-down fat metabolism combined with incoming fat means that it’s easy to store fat in your body and in particular, around your liver and around our middle. Hence the well known beer belly.





This kind of central obesity or apple shape raises your risk for raised blood fats, hypertension, cardiovascular disease and developing Type 2 diabetes. Studies suggest that people eat food containing around 20% more calories than normal whilst drinking alcohol either because it interferes with your body’s ability to feel full or perhaps due to sheer will power weakening effects that alcohol can do to us.


The kind of fat around your middle your visceral fat is located deep inside your body and is wrapped around your internal organs. Plus, this visceral fat may slow down the work of your pancreas (which secretes insulin) and liver (which detoxifies and cleans your body)


DON'T LET THE WEEKEND BECOME YOUR WEAK END

And, if you’re one of those people who is careful with alcoholic drinks during the week but lets it all happen on the weekend, you could be downing a lot of extra calories without knowing about it! So that cheeky glass of wine after work which turns into a couple. And the drinks with dinner. And so on. Unless you add up exactly what you drink (and eat) write it down, you won’t have an accurate idea of what you’re consuming.

Remember, we need to be in a calorie defict of about 3,500 to burn one lb of body fat.





You could be well prepared with eating well the day of and day after a night of alcohol by ordering with Low Cal Meals Delivered to reduce the urge to order a greasy takeaway.



 

Tips on controlling alcohol intake:


• Alternate soft drinks or water with an alcoholic one


• Go for light versions where possible


• Water down wine with sparkling water or diet lemonade for a refreshing spritzer


• Never drink without having food in your stomach


• Keep water available to quench your thirst while you drink alcoholic drinks.

 

Keeping track and being well prepared is one sure way to ensure alcohol is not holding you back from achieving your ideal weight.



ARTICLE WRITTEN BY ELAINE BAXTER 


Elaine is a Qualified Nutritional Advisor, who took the leap from the Financial Services Industry to her passion for nutrition and healthy eating. Owner of Food Wise Weight Clinic Enfield Co Meath, Elaine is working with LowCalMealsDelivered to provide information to help people improve their lifestyle. Elaine specialises in weightloss and works with clients on a one to one basis to help them achieve and maintain their ideal weight.


HOW TO: Stick to Your Eating Plan While Travelling

Posted on 2 August, 2019 at 17:45 Comments comments (0)

With summer holidays whether in Ireland or abroad around the corner, it's time to plan ahead to help us stick to our healthier routines.




Let’s face it. We have been conditioned to be a society based on ease and convenience. We have become used to a grab and go mentality when it comes to eating.

Deli sandwiches and hot counters, prepackaged sandwiches and meals and not forgetting chocolate and crisps at every corner without trying to look too hard for it, makes it easiest to eat processed unhealthy foods rather than keep yourself on track. It can feel like the cards are sometimes stacked against you, especially if you spend time on the road for work or travelling.


Though it may at first thought seem daunting to try and travel with food, the reality of it is that not only is it easier than trying to find healthy items on the go, it is the most convenient option there is once you are properly prepared.

If you are travelling by car you can very easily take all of your food with you.

Investing in a good cooler bag that is durable, strong, roomy and keeps food cold for extended periods of time is ideal for travelling. Whether its travel for a weekend, to backpacking,or a day at the office, this will ensure that you should not stray too far from your nutritional goals, especially if we leave it to chance the options that are available to us when travelling which are more likely to be highly processed unhealthier foods.


High Protein Portable Snacks

  • Grab some hard boiled eggs. These make an incredible protein packed snack. If whole eggs do not fit into your daily macros, snack on the egg whites and toss the yolk. Each egg white contains 3.6grams of protein and virtually no fat.
  • Fat Free Greek Yogurt (125g individual pots) – add in 1 cup of berries and a tablespoon of almonds for flavor and texture.
  • Protein Bars – These come in a huge assortment of flavors. They are nutritionally balanced and can keep your energy as a great occasional meal substitute. However choose carefully some are better than others, watch out for the ingredients and nutritional information.
  • Nuts – Cashews, Almonds, Macadamia Nuts, Pecans, Walnuts – all are healthy fats and high in protein. However be careful if travelling on public transport or air planes with nuts for fellow passengers who may have a nut allergy.
  • Protein Shake – Pre portion shaker cups at home, toss them in your bag. Just add water and shake! This is a great way to make sure you meet your protein requirements daily with no hassle. Keep in mind that shakes are a supplement. Your main source of protein needs to come from whole foods.
  • Rice Cakes with Nut butter or Hummus – Rice cakes can satisfy that need to crunch without extra calories, fats or preservatives and are naturally gluten free.


Once you return from your travels don't forget the easiest way to get back on track is placing an order with Low Cal Meals Delivered to ensure you are straight back into eating well balanced tasty meals, ready for you just to take from fridge and heat in minutes.



Travel is inevitable. Don’t let a change to your daily routine get in the way of your nutrition goals. When you learn to incorporate the tips and tricks into your travel, life gets easier. So grab a bag, add your high protein snacks, an easy way to help stick to your healthier eating routine.




ARTICLE WRITTEN BY ELAINE BAXTER


Elaine is a Qualified Nutritional Advisor, who took the leap from the Financial Services Industry to her passion for nutrition and healthy eating. Owner of Food Wise Weight Clinic Enfield Co Meath, Elaine is working with LowCalMealsDelivered to provide information to help people improve their lifestyle. Elaine specialises in weightloss and works with clients on a one to one basis to help them achieve and maintain their ideal weight.


FAST WEIGHT LOSS

Posted on 1 August, 2019 at 18:10 Comments comments (0)

With the gorgeous sunny weather we currently have, I know for one, it certainly got me thinking about summer, summer clothes and shifting those unwanted few extra pounds.



We can turn to panick mode, and look for fast results, however If it sounds too good to be true, then it usually is – and in the case of weight loss products and plans, it sounds too good to be true then it more than likely is.

Let's look at some of the scams and fads designed specifically to target our desires and fears.


  • “No exercise or dieting needed!”
  • “Drop a dress size in a week!”
  • “Lose 21 pounds in 21 days!”
  • “Double your weight loss with our miracle pill!”
  • “Wrap, and watch the inches melt!”
  • “Absorbs fat!”


You have likely seen these claims too.

The top scams and fads that I see regularly in my social media or email are:

  • Body wraps
  • Meal replacement shakes
  • Fat blocking pills
  • Herbal supplements
  • Weight loss coffees/teas and juices


Meal replacement shakes: I have worked one to one with clients where they have occaisionally admited the thought of not having to cook, or think about food – sounds very appealing. Which is exactly why I love working with Low Cal Meals Delivered as they offer the healthy solution to this very problem!


Let's look at the nutritional content of meal replacement shakes, sugar or sweeteners, tend to be the first ingredient on the list of ingredients; they are designed to give a quick burst of energy so the user feels great…and then need another one a few hours later to keep going, leaving blood sugar levels unbalanced and nicely lines the pockets of the sellers and manufacturers.


Then you have the ‘pills that make you poo your pants’…not a marketing claim, but a rather nasty side affect. Consuming anything that changes the way in which your body metabolises food leads to all sorts of issues – bloating, gas, diarrhoea and the inability to control your body.  Not only do they cause all sorts of unpleasantness, but an important health risk is that they can prevent your body absorbing our fat soluble vitamins, Vitamin A, D, E & K.

With herbal ‘diet’ teas and weight loss supplements the main ingredient in many diet teas is caffeine, a diuretic which leads to water loss. So you are not losing fat, but water which is later replaced. 

Ephedra, an ingredient in many of these supplements, which has been banned as it was closely linked chemically to speed, or methamphetamine, and caused insomnia, tremors and seizures, high blood pressure, strokes, irregular heartbeat, heart attacks, and even death. Kava is another ingredient which has been banned following links to severe liver injury. 

This is a very scary thought if people are buying weight loss supplements from unknown sources or over the internet.




I get that when we want to shift a few pounds or more that we want to lose it quickly.

We are all limited with our time, life is hard and we want it to be easy.

We are forever being sold stuff to help save time, money, space…and given the choice of a quicker option, it is very tempting.


So save your money, most of these fads and scams come with the caveat that they work well in conjunction with a healthy diet and exercise.


Finally, let’s not forget that most weight issues can stem from emotions and behaviours…how is a pill or body wrap is going to help you address these areas?


Dont waste any more time or money and look at the tasty and nutritionally well balanced meals from www.lowcalmealselivered.ie




Successful weight loss comes down to overall calories in, plus the nutritional quality of food is also important for our overall health, but consistecy plays a huge part in fat loss too.


Enjoy the rest of the Bank Holiday weekend



ARTICLE WRITTEN BY ELAINE BAXTER


 

Elaine is a Qualified Nutritional Advisor, who took the leap from the Financial Services Industry to her passion for nutrition and healthy eating. Owner of Food Wise Weight Clinic Enfield Co Meath, Elaine is working with LowCalMealsDelivered to provide information to help people improve their lifestyle. Elaine specialises in weightloss and works with clients on a one to one basis to help them achieve and maintain their ideal weight.

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DETOX

Posted on 29 July, 2019 at 17:45 Comments comments (0)

Payday may have arrived for most of us after a long January, armed with money to spend on improving our diet and our health, let me help guide you in terms of helping support your body to naturally detox.



The term ‘detox’ means detoxification, which is an everyday process carried out by the body to remove toxic substances from the body such as waste products, drugs and alcohol. This word is often misused for ‘cleansing’ or ‘flushing’ out toxins from our body with the use of diet supplements or foods.

Fad Detox diets range from juice cleanses and ‘skinny’ teas to colon cleanses. They claim to remove harmful toxins that build up in your body – these toxins are said to cause nasty side effects like weight gain and serious health problems. However none of these claims are scientifically backed up and many of these ‘cleanses’ have the potential to cause more harm than good.

Please steer clear of anything that claims to ‘detox’ or ‘cleanse’. Our body is detoxing ever single day by our liver there is no need for fad diets and expensive supplements with false claims.


WHAT CAN YOU DO TO HELP SUPPORT THE EVERYDAY DETOX PROCESS IN YOUR BODY?


Take a probiotic supplement: We have millions of healthy bacteria or ‘probiotics’ in our digestive system. Their main job is to breakdown food for us, and they also help absorb the nutrients from our food. Stress, antibiotics, daily medications and high sugar diets kill our probiotics. So instead of having plenty of probiotics or microbes to break down our food, we only have a small number. The process takes much longer to break down our food, which means, food is sitting in our digestive system longer than it should be, causing food to rot in our intestines and this rotting food produces gas hence we suffer from bloating. Ask in a good health food shop for a reccomended probiotic. I like Udos Super 8 or Biokult. Avoid probiotic yogurt drinks found in the chilled section of supermarkets as these contain sugar or artificial sweeteners.


Apple Cider Vinegar: Have you recently woken up feeling hungover without having alcohol the night befor and no appetite? Particularly after eating rich foods or more food than usual, so this might have been the case for many of us around the end of December. The reason for feeling like this is the higher fat foods have to be broken down and ‘detoxed’ by the liver. When our liver is a bit ‘sluggish’ it leaves us feeling sick or with no appetite, especially first thing in the morning.

If this sounds like you then have 1tbsp Apple Cider vinegar diluted in some water. It helps support your liver in this normal everyday detox process.


Some Tips on buying and using Apple Cider Vinegar

  • Buy an Unpasturised Brand with 'The Mother' these are the probiotic used in the making of the vinegar which you will see in the bottom of the bottle, Braggs or Biona are two good brands.
  • Apple Cider Vinegar is acidic so try to prevent it touching your teeth.
  • I like to knock mine back, added to luke warm water and a dash of cinnamon stirred, you could add a small amount of honey also to help imporve the taste.

Warm Water and Lemon Juice: Warm water and a sqeeze of lemon is another alternative if you cannot stand the taste of Apple Cider Vinegar.



  • Lemon supports our liver, which is responsible for the break down of many nutrients but most importantly fat! If you feel a bit sick after eating a fatty meal this can indicate your liver isn't functioning as well as it should be.


Pineapple: Pineapple contains naturally occuring enzymes called bromelin that help break down our food for us, eat a slice of fresh pineapple before a meal, plus the sweetness can help curb that sweet craving you may get after a meal.

Grapefruit: Grapefruit is an amazing fruit for helping your liver detox and breakdown toxins in fact it's so good that it can actually stop our body metabolising medications! SO NO GRAPEFRUIT if you are on medications, if you are unsure please check with your pharmacist or doctor. Ladies, that includes oral contraceptives!! Start the day with a grapefruit and Greek Yogurt and you will notice an improvement to your digestion.


Say NO WAY to cutting out food groups, starving yourself, drinking detox teas/coffees, juice cleanses,detox pills, the list goes on.

Focus on

  • Drinking 2-3 litres of water per day
  • Protein with every meal and snack
  • Greens, aim for a half plate of greens with every meal.
  • Complex Carbs think BROWN products, oats, rice, quinoa, sweet potato
  • Avoiding or limiting processed foods or foods with long list of ingredients espeicially if the ingredients are unpronounable.

You could take the hassle out of trying to figure out what to eat by ordering a weekly or monthly food plan from www.lowcalmealsdelivered.ie. Fresh ingredients are used in all meals, meaking it easier to avoid processed foods along with supporting your body with the tios mentioned above, this is a sure way to get you feeling energised.

ARTICLE BY ELAINE BAXTER



Elaine is a Qualified Nutritional Advisor, who took the leap from the Financial Services Industry to her passion for nutrition and healthy eating, not always something she has loved she tells us! Working with LowCalMealsDelivered to help provide information helping people improve their lifestyle. Elaine specialises in weightloss and works with clients on a one to one basis to help them achieve and maintain their ideal weight.



 

HOW LONG WILL IT TAKE YOU TO ACHIEVE YOUR IDEAL WEIGHT?

Posted on 28 July, 2019 at 18:50 Comments comments (6)

One of the most frequently asked questions I hear from clients about to start a weightloss program with me, "how long will it take for me to get to my goal weight?". The good news is, here are the figures you need to work out to help you figure it out exactly.



Your Total Daily Exercise Expenditure (TDEE) is an important figure to help you achieve your ideal weight.

Everyday your body burns a specific number of calories just by existing. This is known as your Basal Metabolic Rate (BMR). The BMR is based on your weight, height and age.

And Total daily energy expenditure is exactly what it sounds like; The total amount of energy you burn over a 24 hours period.


When you exercise or simply burn energy through physical activity, you use additional calories. When you combine your BMR with the calories you burn through physical activity, you get your Total Daily Energy Expenditure - TDEE

This is what is known as your maintenance calories. If you eat this amount of calories you will maintain your weight.


So How Do I Lose Weight?

You lose weight by having a calorie deficit.






Let’s say that based on your age, weight, and height your BMR is 1700 calories and through some physical activity you end up with a TDEE of 2300 calories. To maintain weight you simply eat 2300 calories every day.

To gain weight you eat more than your TDEE and to lose weight you eat less.

Of course, you can also achieve a deficit through burning more calories through exercise.

Many Quick Fix diets claim incredible results, such diets put you into severe caloric deficit resulting in, yes weight loss however usually short term, but they can also cause damage to your health and damage to your metabolism, which means how effectively your body burns calories.

Another important figure is 3500 calories, meaning there are 3500 calories in a pound of fat, so by eating 500 calories less per day you will lose a pound in a week. While the majority of people want quick results, cutting by 500 calories per day is more sustainable.



These fundamental rules of dieting are based on the laws of energy balance.

No matter how “clean” you eat, if you feed your body more energy than it burns, you will gain weight.

So, planned weightloss starts with knowing how much energy you’re burning.

The first step in calculating your TDEE is calculating your BMR.

Our basal metabolic rate, also known as your BMR, is your minimum calorie expenditure rate, the rate at which you must expend calories in order to stay alive. 

Here is a very simplified way to calculate your Base Metabolic Rate.


STEP 1

Calculate your weight in lbs (note a quick google search on say 14 stone in lbs will give you your weight in lbs)

14 stone = 196lbs x 10 = 1,960 calories = BMR

STEP 2

Once you have your BMR, you need to account for the additional energy expenditure.

1.3  = sedentary lifestyle (e.g. office worker with little or no daily exercise)

1.4 = light activity (light exercise/sports 1 to 3 days per week)

1.5= moderate activity (moderate exercise/sports 3 to 5 days per week)

1.6 = very active (hard exercise/sports 6 to 7 days per week)

1.6 to 1.8 = extra active (very hard exercise/sports 6 to 7 days per week and physical job)


A person weighing 14 Stone has a BMR of 1,960 x 1.2 (light activity 1-3 times per week) = 2,352 TDEE

To maintain this weight this person simply eats 2,352 calories every day. By simply reducing your TDEE by 500 calories per day to 1,852 will result in a 1 lb weight loss over a week.


Do you know your Ideal Weight?

By working out how many pounds you need to loose to get there will tell you how long you need to stick to a calorie deficit of 500 calories per day answering the important question of how long before it will take to reach your ideal weight.



So if this person used in the example above wants to achieve their ideal weight, of say 12 Stone, with 14 lbs in a stone, over 28 weeks of sticking to a 1,800 calories per day (not forgetting that they are currently lightly active 1-3 times per week) they will achieve their ideal weight, with a 2 stone weight loss over 7 months, of course upping activity levels will alter these figures and mean this person will reach their ideal weight in a quicker time frame.



Have You Seen LowCal MealsDelvered Monthly plans?

In the example given above this person would best suit the 1800 Calories Monthly Plan Average per day - 4 Weeks (5x Dinner, 5x Lunch, 5x Breakfast, 10x Snacks per week) at the new discounted price of €430.


ARTICLE BY ELAINE BAXTER



Elaine is a Qualified Nutritional Advisor, who took the leap from the Financial Services Industry to her passion for nutrition and healthy eating, not always something she has loved she tells us! Working with LowCalMealsDelivered to help provide information helping people improve their lifestyle. Elaine specialises in weightloss and works with clients on a one to one basis to help them achieve and maintain their ideal weight.

FEELING BLOATED?

Posted on 26 July, 2019 at 6:55 Comments comments (0)

Today many of us may be feeling sluggish and bloated after a few days of grazing, eating and drinking more than what our body is normally used to, if that's you read on to see what simple and effective things you can START RIGHT NOW to help you feel better.



Drinking water and staying hydrated is one of those simple things we can start straight away to help reduce that bloated feeling.




We are all aware of the general rule of thumb that we should aim to drink 8 glasses or 2 litres of water per day but how much water should YOU be drinking specifically?

Did you know that adults should aim for 35mls of water per kg of body weight?

For example, take an 12 Stone Adult, which is 76 kg x 0.035ml = 2.6 litres.

A question I regularly get asked is 'how many pint glasses of water would I need to drink to meet my daily water requirement?', so with the average pint glass holding 500 mls would mean you'd need to drink 4 pint glasses to reach 2 litres of water,

While you can go without food for days, weeks and even months, it takes just one day without water to impact your health. 

What happens to our body when we aren’t drinking water?

1. We become fatigued and tired

You might notice a slight headache or feel like you could take a quick nap – these are some of the first signs of dehydration.


2. Digestive Problems

When you don’t drink enough water, you don’t have enough liquid to help eliminate the foods we digest. In turn, we gain weight, retain toxins, and can often experience constipation as a result of simply not drinking enough water.


3. Weight Gain

You’ve probably heard it before, but it is very common for our body to confuse dehydration for hunger, which can make that box of chocolates look even more tempting! Next time you are hungry, try this little trick, by drinking a couple of glasses of plain water. If that hungry feeling goes away, you’ll know you just needed to give your body some water rather than easily consuming excess calories.


Ways to avoid dehydration 

  • Always carry a water bottle – make an effort to grab a water bottle before you go anywhere.
  • Set reminders – Set some reminders on your phone or with an alarm throughout the day prompting you to drink water. For instance, set one in the morning, one at midday and one in the afternoon. I know this is a great way for me to get back on the hydration.
  • Include Herbal Teas like Peppermint which is great to help ease that blating feeling after a meal.
  • Eat more water-based foods – many foods have high water content . Foods like spinach, watermelon, cauliflower, green pepper, cucumber, tomato, radishes, and celery are all made of higher than 90% water. All of these foods have a low carbohydrate content also.
  • Make drinking water fun – You can infuse your water with delicious fruits and herbs. Fresh lemon, lime and mint make a tasty combination.


SPORTS DRINKS

With sports drinks being a popular choice for many, how do you choose an appropriate sports drink for your needs?

The first question to ask yourself is do you really need a sports drink?

If you are exercising for < 60 minutes, non strenuous exercise and with weight loss as a goal, plain water is more suitable.

If on the other hand exercising > 60 minutes doing strenuous exercise and and weight loss is NOT a goal, then a sports drink is an acceptable way to stay hydrated.

So, while there is no ‘one size fits all’ approach when it comes to replacing fluid losses from sweat, being aware of your own hydration needs before, during and after exercise is an important consideration for all active people.

The bottom line is that our body's need a lot of water to function properly, with the average adult's body weight generally 50-60% water, while soft drinks, coffee, tea, alcoholic beverages, even fruits and vegetables contribute to your daily fluid intake, there's no getting away from the fact it is plain H2O is what our body needs to help get back on track after a few days of festive indulgence.




ARTICLE BY ELAINE BAXTER



Elaine is a Qualified Nutritional Advisor, who took the leap from the Financial Services Industry to her passion for nutrition and healthy eating, not always something she has loved she tells us! Working with LowCalMealsDelivered to help provide information to help people improve their lifestyle. Elaine specialises in weightloss and works with clients on a one to one basis to help them achieve and maintain their ideal weight.



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