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

Posted on 25 July, 2018 at 18:50 Comments comments (1)

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.

DETOX

Posted on 18 July, 2018 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.



 

FAST WEIGHT LOSS

Posted on 13 July, 2018 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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HOW TO: Stick to Your Eating Plan While Travelling

Posted on 26 May, 2018 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.


IS ALCOHOL HOLDING YOU BACK?

Posted on 21 May, 2018 at 13:40 Comments comments (0)

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.


THE REAL REASONS YOU MIGHT BE BLOATED

Posted on 15 May, 2018 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 HEALTHY EATING EXPENSIVE?

Posted on 10 April, 2018 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.




10 TIPS TO HELP YOU STAY ON TRACK OVER EASTER

Posted on 30 March, 2018 at 5:55 Comments comments (0)

You can still enjoy chocolate over Easter without the sugar highs and lows and tighter jeans.

Follow my tips to enjoy Easter without feeling like you’ve overdone it.



1. WAIT UNTIL EASTER SUNDAY TO EAT THE CHOCOLATE

Even though it’s difficult to walk into any supermarket or shop without being surrounded by Easter Chocolate, be strong and walk on. Not to mention the generous aunts, uncles, grandparents and friends that might call with lovely Easter Eggs. However Easter Sunday is one day of indulgence, not three months or three weeks or even three days. Make a rule with yourself that you won’t eat a single Easter Chocolate until the Easter Sunday. However do not depair if you started making your way through the very tempting chocolate, read on you can still get back on track easily.





2. CHOOSE SMALLER EGGS

Instead of choosing the biggest egg, try buying just a few individually wrapped little ones. To give you an idea, a 200g Lindt Milk Chocolate Bunny contains 1088 calories.

So to put that into perspective the average daily calories for a man is 2,500 Kcal and around 2,000 Kcal for a woman.

Once you take a nibble from an ear it can be difficult to stop. So opt for smaller individually wrapped treats.





3. GO FOR QUALITY NOT QUANTITY

Make the decision to pay more and purchase a smaller amount of artisan chocolate rather than the mass produced variety. The better the chocolate, the more you’ll savour every mouthful. When you take time to really enjoy the flavours and textures, it slows down the rate at which you eat, meaning you eat less and consume less calories.





4. CHOOSE DARK CHOCOLATE

Numerous studies have proven dark chocolate varieties to be packed full of health promoting flavanoids and antioxidants. But there’s another reason to opt for dark this Easter: it could suppress your appetite. In a Dutch study published in a 2010 issue of medical journal, Regulatory Peptides, it was found that young women who ate or even smelled dark chocolate had a decreased appetite. So make the wiser choice this Easter and choose dark over milk ideally 70% coaco or more. Have you tried dark chocolate and raspberries? They are a delicious combination.




5. MAKE IT A HOMEMADE EASTER

Making Easter Eggs yourself, why not have a homemade rule, where all Easter treats in the house must come from the kitchen. Buy chocolate moulds available in craft shops or sometimes Aldi have these moulds and make your own - what a treat! It doesnt have to be just eggs you make even a nice homemade chocolate recipe that you love the sound of.





6. BALANCE YOUR CALORIE INTAKE

If you’re going to indulge in a bit of chocolate, try to balance out your calorie consumption by having smaller and lighter meals throughout the day. Either reduce your portion sizes slightly or substitute one meal for another (eg. swap a sandwich for a high protein salad just like Low Cal Meals Delivered Wholesome Chicken Salad pictured), or go without something you would normally eat that's not nutritionally necessary to your day (eg. your regular morning latte).





7.KEEP LEFTOVER CHOCOLATE OUT OF SIGHT AND OUT OF MIND

Even though they look pretty, if you place a big bowl of brightly coloured chocolate treats on the kitchen table, you will struggle to resist them! Keep them in the top shelf of the cupboard, out of sight.



8. EAT REAL EGGS

Instead of easily inhaling foil-wrapped variety chocolate eggs, celebrate Easter morning by making real eggs for breakfast.

In a study from the Rochester Centre for Obesity in the USA, 30 overweight women ate either two eggs (Protein) OR a bagel-based (Carbohydrate) breakfast, containing the same amount of calories.

Researchers found that the women who'd eaten eggs felt less hungry and consumed less calories than the bagel-eating group over the next 36 hours. So, starting the day with real eggs may prevent you from munching on the chocolate variety later in the day! Or if you have had your recent delivery from Low Cal Meals Delivered with the fritata breakfast or the scrambled eggs and turkey patty you are a step ahead.




9. RETURN TO NORMAL EATING BY TUESDAY

The Easter weekend is four days long, so keep your festivities to just those four days and return to your normal eating foods by Tuesday. Make a rule that you will not consume another Easter egg once the Easter Monday is over and stick to it. Take leftover treats to friends, extended family or (even better) to work.


10. MAKE EASTER HEALTHY FOR THE WHOLE FAMILY



One of the joys of having small children is to be able to hide Easter eggs throughout the garden for your little ones to find. But there’s nothing that says all of these eggs need to be chocolate. Why not hide Easter themed toys or hand painted wooden eggs. You could take the focus off chocolate by talking about the Easter bunny and the food he enjoys eating – carrots, celery, etc. As long as you’re spending time together and having fun, they won’t feel like they’re missing out.




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.





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

Posted on 19 March, 2018 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.



5 Tips to Help you Manage Your Appetite

Posted on 4 March, 2018 at 8:10 Comments comments (0)

Feeling Peckish?


So it's safe to say cabin fever has well and truly set in for many of us during this snowy weather we are currently experiencing, here are a few tips on how we can help manage our appetite.




High sugar and high trans-fat foods aka buscuits, deep fried takeaway foods, pastries crisps, can stimulate our appetite when we’re not even hungry. And everything from emotions we're feeling to being snowed into our homes for a few days, can impact our appetite!


The most important thing to try to do is to get back on track with your good habits immediately, the amount of times I've heard, 'I may as well be hung for a sheep as a lamb', when I'm working one to one with clients on weight loss programs, this irrational but very common thought after we have a slip can be the difference in gaining just one pound weight versus five pounds weight. 


Three important factors: The 3 R's


Regularity: try to keep blood sugars level by eating regularly like every three to four hours ensuring you eat a protein source such as meat, fish, cheese, eggs, lentils, beans, chickpeas.


Reward: which is about your instinctive drive towards comforting foods rich in fats and sugars — our ancestors would have reached for foods with a higher nutritional value.


Resist Cravings: We all have individual ability to resist feelings of hunger and cravings, but the more we are in tune with our cravings and just being curious about why we might be craving foods will help us deal with these cravings.


Understand your cravings

Cravings for popular foods — everything from cake to chocolate and crisps — are associated with trying to lose weight. And, like hunger, cravings can slow us down in reaching our weight goals.




Say 'NO' to fad diets that promise quick and fast results, this will only make cravings worse due to extreme deprivation. Try finding some better alternatives to satisfy those sweet or savory cravings you may be experiencing.

 

1. How Long Does it Take You to eat?

There are not may of us who have loads of time on our hands every day, eating on the go is a thing for many people, however when we eat slowly, we allow time for hormonal signals from the stomach to tell us that we are filling up.



 


How many times have you read or heard people on Facebook and Instagram saying they 'inhaled' their food, this is a sign of eating mindlessly, there are many of us, me included, who are guilty of this at certain times, for example if we eat in front of the tv or tuned into our phones or ipads while eating, our brain is not registering either that we are eating or that we are satisfying ourselves with food. This affects hormone release from our brain to our gut so there is less feeling of satiety or less of the full feeling. We ideally should not be taking less than twenty minutes to eat our breakfast, lunch and dinner.


2. Aim for High Protein & High Fibre

Eating food high in protein and fibre is key to promoting weight loss and helping control our appetite, rather than foods high in refined sugars and Trans Fats like the deep fried takeaway options, pastries, biscuits, doughnuts, and the crisps.


This is where Low Cal Meals Delivered can help you out: here are just three of their delicious options which are high in protein and fibre.


Breakfast: Fritata

 

Lunch: Chicken & Egg Salad.


 

Dinner: Turkey Burger with Roasted Sweet Potato



Have a look on here under menu for more delicioulsy freshly prepared meals delivered Nationwide fresh to your door.


3. Emotional Eating


Something that can affect more of us than we actually realise, it's not the images we can have in our head of someone deeply upset eating their way through the biscuits and tub of ice cream

A common feeling when working one to one with people and helping them with weight loss is and understanding emotional eating is:

'Using food as a crutch when I needed comfort after a hard day or as a reward when I had a good day'.


Sound familiar? Emotional eating is a result of what happens in our mind and what can motivate us to eat, due to the emotion we are feeling at the time.

Emotional eating signals or emotional hunger can be characterised by:

  • hunger happening suddenly and feels urgent
  • A thought you cannot get out of your head
  • Wanting only specific comfort foods
  • Only feeling satisfied when you feel uncomfortably full

Once you are aware of this emotional eating you can find appropriate non-food related strategies for dealing with emotional hunger.


2. Know your triggers

One suggestion I would reccomend to spot situations or events that cause emotional eating is to keep track of food over a period of time in a Food Diary along with noting feelings or situations that occured when you had a slip in your normal eating habits.

Stressful day minding the children, and that moment you get to relax when they finally fall asleep after an exhausting day?

Or That Friday feeling sets in after working a long week, and you want to 'treat yo self'?

It is not wrong to feel this way however these scenarios and what we eat or drink as a result of our thoughts may be having a negative impact on you reaching your ideal weight as a result. Finding an alternative that is not food related is the way to help combat this.





Are there particular social situations coming up at which you know you’re almost certainly liable to over-eat? Plan ahead and come up with ways in which will help you deal with the situation and manage your appetite.


3. Hydrate Hydrate Hydrate

With this cold weather humidity levels are lower than normal and combined with the extra warm central heating we could all do with ensuring we are getting at minimum 2 litres of ideally water in daily, try warm water if you find water too cold to drink in this weather, add freshly squeezed lemon to flavour.



Drinking water with meals rather than a sugary beverages is better particularly to help our appetite and as high sugar beverages increase our calorie intake and give a sensation of fullness, whereas water will give you the sensation of fullness but minus those extra calories.


4. Get plenty of sleep

Sleep deprivation can disrupt your body clock and affect the release of appetite stimulating hormones, When you are sleep-deprived — research shows that adults generally need between seven-and-a-half and eight hours of sleep — you have a tendency to eat more high calories, and consume more energy-dense and simply unhealthy foods.




5. Watch the Alcohol

With it feeling particularly festive with many of us snowed into our homes for the last few days, our thoughts can turn to alcohol, because of the Christmas vibes, however alcohol and weight loss go together like oil and water, they don't mix.




Not only is alcohol high in calories, but it also has an effect our appetite, over-consumption can affect our control over our diet. The drop in blood sugar levels following alcohol makes us want to eat, hence for some people the post night out curry chips, as well as a strong desire for a fry the next morning! We've all been there!


Appetite is complex and everybody’s appetite, and what triggers it, is different for everyone, be curious about your appetite.

Our appetite is linked to our hormonal and gut chemistry meaning we will all have variations.

However we do have control, some things we may find difficult to control, but being more aware of our own individual appetite is one step ahead.


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. 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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