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TREAT YOURSELF OR LOVED ONE THIS CHRISTMAS - THE HEALTHY WAY

Posted on 11 December, 2019 at 19:00 Comments comments (0)

http://www.lowcalmealsdelivered.ie/#!/Gift-Vouchers-Now-Available-Voucher-will-be-posted-to-you/p/97153756/category=0


Are you struggling to think of a unique and thoughtful gift for someone you know who is

• Active: likes to train regularly

• Busy Mum or Dad: with little time left to cook healthy meals for themselves

• Students: time spent at lectures/gym/social events

• Busy Professional: working long hours

OR


If this sounds like a typical start to YOUR day:


Beep, beep, beep! You wake up to the sound of your alarm ringing incessantly in your ear. You look over at the clock, expecting to see the time when you usually wake up.

Oh no, you overslept! You must have kept pressing the snooze button without even realising it, and now you have almost no time to get ready before going to work. So, you brush your teeth, throw on some clothes and run out the door with no time for breakfast (the most important meal of the day). A healthy breakfast is essential to start your metabolism and help keep it running at a steady pace throughout the day, along with healthy lunch and dinner are also essential to reach or maintain your ideal body weight.



This is where LowCal Meals Delivered come in They provide you with portioned and healthy meals that are not only washed, chopped and prepped, but also entirely cooked and ready-to-eat -- not to mention, also healthy and tasty. All you need to do is heat and enjoy the food when you're ready to eat.


If you're wondering how this can benefit you and your family or loved one as a gift for Christmas, here are some of the advantages of choosing Lowcalmealsdelivered.ie for your meals throughout the week.


• They deliver the meals right to your door.

• Their meals are chef-prepared and ready to eat.

• They are always fresh and never frozen.

• They offer convenient quantities for your orders.

• The food is locally and ethically sourced ingredients and offers maximum nutrition.


Whether you're strapped for time or would like to find a way to eat healthier, you can count on LowCalMealsDelivered.

They deliver ready to eat meals from Beef Chilli bowl with rice to low- carb dinner options like Zesty Orange and Pepper Chicken.


Take a look around the lowcalmealsdelivered.ie website and find various tasty and healthy meals and plans that you can choose from.


There are not many of us who can say we have loads of free time on our hands, the world moves faster and faster, often causing people to struggle to prepare healthy and delicious meals for themselves and their families. With LowCal Meals Delivered , you will not have to worry about eating healthy quality meals any longer, as they have everything you'll need for your weekly meals, all at competitive and affordable prices.


Now, what will that person do with all that extra free time (which they used to spend cooking and cleaning up afterwards)?

Now that is my idea of a very thoughtful gift!

To learn more about our Christmas Gift Discount on gift vouchers purchased contact us email [email protected]


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.


5 TIPS TO HELP YOU STAY ON TRACK OVER THE FESTIVE PERIOD

Posted on 11 December, 2019 at 16:55 Comments comments (0)

The 'Ah sure look, it's Christmas, I'm going to enjoy myself' mindset is already creeping in. Can you feel it?


It can be hard to stay on track at this time of year whether you are trying to maintain or trying to loose weight with temptation all around and plenty of socialising.

Here are 5 Top Tips so you can enjoy the festive season and stay on track with you weight goals.


1. HYDRATE, HYDRATE HYDRATE


For the remainder of December make a conscious effort to start the day with water, swap your morning cup of tea or coffee for warm water and a squeeze of fresh lemon juice. This will give you a cleansing and healing start to the day, helping digestion. Also by spreading water intake throughout the day and ideally drinking 1-2 glasses before each meal. This can also help reduce water retention and over eating from the fact of simply being dehydrated.


2. THINK GREEN



Yes, our mama's knew best on this one, 'Eat your Greens'! Greens are full of goodness, plenty of fibre and very few calories and should be eaten in abundance. Think of the ideal plate with half your plate covered in vegetables mostly green.

For example

Breakfast: scrambled eggs with spinach, tomatoes, and courgette.

Lunch: Lowcal MealsDelivered Wholesome Chicken Salad or Broccoli Soup are packed with greens, and this is an easy way to get them into your diet in run up to Christmas and help keep you on track.

Dinner: A simple stir fry with added broccoli, green peppers, mange tout and asparagus with protein of choice and simple flavorings like half a teaspoon of the following dried herbs: ground coriander, ground cumin, ground cayenne pepper, 1-2 cloves minced garlic, a tablespoon of apple cider vinegar, a tablespoon of soy sauce and if you like sweetness a tablespoon of honey with a little bit of water makes an easy and great tasting clean stirfry sauce.

Alternatively Lowcal Mealsdelivered Buffalo Chicken with seasoned Sweet Potato and vegetables is another healthy and convenient option to get those greens into your daily meals.


3. STAY REGULAR

Never let yourself get hangry! That's when that box of leftover Christmas Chocolate Sweets will look sooo tempting!



Also avoid banking calories before a night out to use for alcohol instead.

What you could aim to do is try to get in an extra hour walk or extra hour in the gym and reduce carbohydrate intake the day beforehand opting for a small amount of quality, slow releasing carbohydrates like sweet potato instead of white potato or chips and ditching the white bread, white pasta and sugary foods ahead of a night out.

The key is to eat every 3-4 hours and have protein with every meal or snack, this will help keep blood sugars level, the protein will keep you feeling fuller for longer. Try to stick to the same meal times each day, even during the busy out of routine days, your body will thank you for it!

For example breakfast @ 8.00, mid morning snack @ 11.00, lunch @ 2.00, dinner @ 5.30 and another snack @ 8.30, making sure you have plenty of water throughout the day too.


4. KEEP MOVING



As with the eating tip mentioned above, sticking with the same meal times on out of routine days, stick with the same training or exercise pattern that you have been doing prior to the festive season, and aiming to increase on days prior to social events.

Why not download an audio book, Audible is a great app with all the latest books available for a small monthly fee, which is a great way to get that extra run or walk or session in the gym done without even realising.

If you prefer music make sure you have a great playlist with adequate time to complete your training/exercise without getting bored or having to look for more music.


5. ORDER WITH LOWCAL MEALSDELIVERED

Why not take off some of the added pressure to have healthy and tasty meals prepared and ready by ordering weekly meals from Lowcal Mealsdelivered. Choose from 5 dinners, 5 lunches and 5 breakfasts from as little as €16/17 per day for the Women's Meal Plans and Men's Meal Plans, choose from a variety of tasty, chef prepared fresh foods.

Get your order in by 8 p.m. Thursday evenings to have your meals delivered the following Saturday or Sunday.

Note: Get your order in before Thursday 4th January for our next delivery date in 2018 for Saturday 6th January and Sunday 7th January.

All you need to do is simply reheat and enjoy, giving to added time to enjoy the festive period, saving you time on supermarket shopping, preparing and cooking your meals not to mention the cleaning up after cooking.

Why not take a look at the Menu here on our website and email your order to [email protected]


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..

IS HEALTHY EATING EXPENSIVE?

Posted on 27 November, 2019 at 4:35 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.




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

Posted on 20 November, 2019 at 17:30 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.



DETOX

Posted on 20 November, 2019 at 16:45 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.



 

FEELING BLOATED?

Posted on 20 November, 2019 at 5:55 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.


HOW TO STAY ON TRACK WHEN EATING OUT

Posted on 6 November, 2019 at 17:55 Comments comments (1)

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.


HOW MUCH PROTEIN DO YOU REALLY NEED?

Posted on 23 October, 2019 at 19:05 Comments comments (0)

While most of us are familiar of the importance of protein when it comes to weightloss and muscle gain.

Protein is essential for to every cell in the body: for growth of hair, skin, blood, hormones. Protein is needed for repair and growth and helps us feel full.





I'm a fan of obtaining my protein from food sources, but I do like to add Protein Powder to Green Smoothies for Breakfasts and quick post workout fuel, as great as Green Veg Smoothies are, they are low on protein, this will mean having something like a Green Smoothie for breakfast with added protein powder will help keep me fuller for longer.


My absolute favourite go to breakfast or post workout 'added protein' smoothie which Serves 2:

  • 1 Ripe Avocado, skin and stone removed
  • 1 Courgette
  • 1 Slice Fresh Pineapple
  • 400mls of milk of choice
  • a good handful of spinach
  • 1 tablespoon of Protein Powder (Protein Powders discussed below)
Add all the ingredients, to a high speed blender and blend until smooth. Add to a glass or a bowl and add toppings of choice, I like fresh blueberries, milled flaxseeds, flaked almonds, add whatever you like or whatever you have handy. Trust me this is a super tasty way of getting 4-5 servings of veg and fruit in one sitting!



What is Protein Powder?

Protein powder is concentrated protein extracted from milk or plant based such as Hemp/Rice/Pea/Soya, and then turned into a powder.

Do you Find some Protein Powders hard to digest and cause bloating?

This may not be the case but if so, first step, read the ingredients label on your protein powder, is the 'type' of protein the first ingredient on the list for example whey/hemp/pea etc.

Are there any additives and sweeteners added to your Protein Powders, by switching to a quality plant based protein powder may help reduce bloating you experience. Ask in any health food shop for a quality, broad range amino acid content in a Plant Based Protein Powder. Plant Based Proteins are not complete protein sources, in other words the don't contain all the essential amino acids in other words amino acids the body cannot produce itself. Some Plant Based Protein Powders may combine protein sources such as Pea and Hemp Protein Powders.


Whether you are conscious of including more protein into your daily diet to help muscle gain and/or help weight loss,  it is important to spread your total daily protein intake throughout the day. 


How much Protein do you Really Need?




The minimum daily protein requirement is 0.8g of Protein per kg in body weight, this would be for someone not very active, for example a person weighing 65kg (over 10 Stone who is not very active requires a minimum of 52g of Protein per day.


For someone who is active and depending on the level of activity the daily Protein Requirement ranges between 1.2g - 1.7g of protein per kg of body weight.

Take the same weight of a 65kg person who trains 3-4 times per week, their daily Protein Requirement is 78g to 110g of protein daily.


Types of Protein Powder

1. Whey: Most popular and typically the cheapest available. This is digested fast and effective post workout. Whey is derived from milk, so choose a different option if you have a dairy intolerance.

2. Casein: Is isolated from cows milk, it is broken down by the body more slowly than whey, and can be good to keep those hunger pangs at bay.

3. Hemp: Comes from ground hemp seeds, packed with Viatmin E, Fibre iron and essential fatty acids.

4. Rice: Yep you guessed it coming from ground rice and is easily digested so a good plant based option post workout or if you need to avoid whey.

5. Pea: This is made from yellow split peas.This is a good option to help keep you feeling fuller for linger should you need to or choose to avoid dairy.


Finally obtaining protein from food sources are always better than supplementing but hopefully this guide will help should you choose to add protein powder into your diet.



A great option to easily ensure you are obtaining sufficient daily protein and consistently is to order from Lowcal MealsDelivered.

For example from the Muscle Gain & Recovery Section by choosing

Breakfast: Overnight Flavoured Oats 18g Protein

Lunch: Cajun Chicken with Cous Cous 40g Protein

Dinner: Chilli Con Carne with Rice 58g Protein

Total Daily Protein Intake: 116g Protein

On this LowCal MealsDelivered example of a days food there is no requirement to add protein supplements or any of the high protein meals available on their menu.

Simply order before 8 p.m. on Thursday evenings to have your weekly meals delivered to your door by the following Saturday or Sunday, or 8 p.m. Monday evening for Wednesday delivery, then simply Heat, Eat and Enjoy.


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.



THE DREADED WEIGHING SCALES

Posted on 16 October, 2019 at 18:05 Comments comments (0)

How much do you weigh, and why?

Something Ive been talking a bit about this week is the fact body weight is about so much more than just fat.

And how muscle, fat, bone, and water all play an important part in what number we see on the scales each week.    



Body Composition

Our weight comes from:


Muscle: 30-55% of body weight

Fat: 10-30% of body weight

Water (not in muscle or fat): 10-25%

Bone: 15% of body weight

Organs, other tissues: 10-15%


Muscle weighs more than Fat



Muscle is more metabolically active than fat, meaning it burns more calories when you are at rest (Sounds like the dream right, but calories while watching TV?) which is why you want to increase and maintain a high percent muscle on your body for both men and women.


Muscle takes up approximately four-fifths as much space as fat.

Two people may be the same

  • age, 
  • height, 
  • weight, but the person with a higher body fat percentage will wear a larger clothes size. 

A lean person with more muscle might weight more than somebody who’s not so lean, because muscle is denser than fat (like iron is denser than water).


Make sure never to confuse “weight loss” with “fat loss” if you’re building muscle at the same time. 


Water Weight

Your body is made of about 50-65% water, so water certainly does account for a large portion of your weight.



You can drop a few pounds quickly by losing water weight and more importantly any type of significant dehydration is unhealthy and not sustainable.


If you are someone who retains water, which can be from

  • Certain medications
  • Carboyhdrates
  • Part of Pre menstral Syndrome
  • Eating processed foods with excess salt and containing MSG
  • Caffeine
  • Alcohol

A couple of things you can do to help your body with water retention are reduce any of the above mentioned in your diet and increase your water intake and ensure half plate of lunch and dinner includes greens, so that your body is more likely to release its excess fluid.



How fat affects Your Overall Weight

Body fat has less density than muscle and bone. It also burns less calories at rest than muscle does.

Measuring Body Weight with Scales Only

This is the reason why we will often not lose any weight despite working out hard and eating well. We jump on the scales and are horrified that we have not lost any weight!

The Dreaded Weighing Scales

But what the scales don’t show is the loss of fat and the growth of muscle. You may have burnt off 3lbs of fat but gained say 2lb of muscle – the scales is showing you have lost just 1lb but in reality, on a weight loss programme what you are trying to lose is fat! So you have actually lost 3lb of fat (even if you don’t know it by looking at the total number on the scales!!). Unless you have a body fat/muscle analysis scales you are not likely to know what your losses and gains are – so the best way of measuring this is by taking both your weight in lbs. on the scales and also taking measurements with a measuring tape.




We all know that person who is slim and seem to be able to get away with eating more, this again has a lot to do with muscle and fat percentages.

So lets compare 2 people,

Person A is very muscular and weighs around 9 stone.

Person B also weighs 9 stone but has less muscle and a higher percentage of body fat. Even sitting side by side all day, doing the same tasks – person A will actually burn MORE calories than person B. The simple explanation for this is that muscle burns fat. If you are more muscular your body will automatically be consistently burning more each hour than a person with less muscle.


If you want to track your weightloss progress I sugguest take measurements on both the scales & with the measuring tape.


DON’T COMPARE YOURSELF WITH OTHERS – EACH PERSON’S GENETIC MAKE UP AND MUSCLE MASS IS DIFFERENT!


How to build muscle

Check out my top tips on how much protein you really need here in my previous blog post

http://www.lowcalmealsdelivered.ie/apps/blog/show/45144085-how-much-protein-do-you-really-need-


An optimal muscle-building diet must contain adequate protein.


For best results, in addition to doing weekly weight training workouts, follow these four nutrition guidelines:

  • Consume adequate protein daily, at every meal, and ensure that you’re consuming a complete protein after each workout.
  • Take in adequate daily calories, free apps like MyFitnessPal can give you a rough guide or seek advice on on your daily adequate calories from someone qualifed in Nutrition.
  • Select whole-food carbohydrate sources like sweet potato or rice sources to also replenish muscle.


LowCal MealsDelivered


Another great option to easily ensure you are obtaining sufficient muscle building protein consistently into your diet daily is to order from Lowcal MealsDelivered.


For example from the Muscle Gain & Recovery Section by choosing

  • Breakfast: Overnight Flavoured Oats 18g Protein
  • Lunch: Cajun Chicken with Cous Cous 40g Protein
  • Dinner: Chilli Con Carne with Rice 58g Protein

Total Daily Protein Intake: 116g Protein


Simply order before 9 p.m. on Thursday evenings to have your weekly meals delivered to your door by the following Saturday or Sunday, or 9 p.m. Monday evening for Wednesday delivery, then simply Heat, Eat and Enjoy.


Most importantly Keep losing weight, keep burning fat, keep building muscle and keep working towards your Ideal Health and Weight Goals!



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.


HOW TO: Stick to Your Eating Plan While Travelling

Posted on 2 August, 2019 at 17:45 Comments comments (1)

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.



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