Better Call Saf (Registered Dietitian)

Cereals   are  a  good  and quick alternative for breakfast, and oats  can   make  you fill fuller and energetic for longer which  can   help  avoid snacking or just to  reduce  calories on your next meal at lunch time. As the name suggests Overnight oats are not cooked, they are left to soak in liquid maintaining all the nutrients and fibre, with slow-release carbs. This  could   be  a quick and easy  alternative  for your  breakfast , it's all about planning the  night  before so will be ready to  eat  in the morning.  How to make overnight oats: First  of all we  need   to  choose  the  right   oats   some   brands   add   sugars  or are  too  high in calories ,  but in this  case   we  just   need   some  old fashioned  plain   oats  an...

Fluid intake doesn't mean just water intake, there are different ways to increase the overall amount. First of all we have to find out how much fluid we need in our body, we often hear about 2 Liters per day but  that is calculated on a medium adult of 75kg and 1.7m, so 2L liters is not a trustable number . A  very simplified way to calculate your needs of fluid  is to multiply your weight per 0.03 (If you didn't receive any fluid restriction by your Doctor or any specialist) and the result is the amount in Liters,  don't get scared if the amount is very high ,  just consider that our body is made up to 60% of water! Now let's discuss how to reach your daily intake: Having two glass ( one glass is around 250ml so one quarter of a Litre )  as a first thing in the morning can help to boost your metabolism and increase your water intake, just think that even if you are not feeling thirsty your body is asking water after a whole night witho...

We discussed calories in Sugar and Honey in the previous post. The best option is to gradually reduce and stop with extra sugar in any drink , but what if you can't drink it without ? In this case: Let's find some alternatives low in calories and glucose STEVIA : this is not a brand, it is a plant from South America considered as a ZERO calories substitute of sugar , I would recommend this one because is not made of harmful chemicals like the other sweetener since the sugar is obtained naturally from the leaves of this plant. The only challenge could be to get used to this taste, but some time is just a matter of time until you will not notice any difference but you will save 300 or more spoons of sugars at the end of the year. YACON SYRUP : another plant-based 100% natural product , there are actually interesting researches on how it helps to lose weight and avoid increasing the production of insulin and is beneficial against constipation. I would not recomme...

White Sugar, Honey and brown sugar, differences explained and practical advice When we want to loose weight or just trying to improve our eating habits, one of the first thing that we immediacy try to cut down  is the amount of sugar used everyday. At first it doesn't sound too much, maybe few spoons everyday, but doing some simple math and multiplying these numbers in a whole month or year. it makes you realise the actual difference that such a small change can make. So let's make a comparison between the most common options and the best alternative we can choose instead The most used options: - White sugar is made of Fructose and Glucose (half and half). 1 tablespoon contains around 50 kcal -  Honey contains more nutrients like minerals (magnesium and potassium) and antioxidants but the amount of calories are higher than white sugar so not the best alternative if your target is to loose weight and reduce your caloric intake. 1 tablesp...

Exercise and Diet are like 50-50 to reach your target and continue to improve in the long term Sometimes going to the gym is not always possible, but increasing your steps it's the easier way to be active every day and burn more calories. This application  ⇰   https://sweatco.in/i/saf422303  (you can click on the link and register for free with your email)  This app gives you virtual coins to get freebies: a lot of rewards like a free day in your local gym or a weekly/monthly supply of vitamins or just a free coffee. To obtain these virtual coins, all you need to do is Walk! Simple as that, the more you walk the more coins you get. Finding the motivation could be hard sometimes , so having rewards could definitely help, especially at the beginning, because changing a habit is the hardest part, but trust me after few weeks, when walking over 10000 steps will be your new routine you will not get back to the old habits. Keep in mind that Rewards are alway...

Skimmed milk (red top) could be tasteless if you are used to have full fat milk (blue top)   or even the semi-skimmed one (green top). So I would like to recommend BOB milk (yellow top)   if Milk is something that you would frequently use in your diet we need to consider every amount in your teas or coffees as well, so not only breakfast. Low caloric and low-fat milk like this could be used as a healthy snack with some cereals during the day or just a glass as a very quick alternative when you don’t have time to make breakfast or to break a long gap between one meal and another. The taste it’s even similar to the semi skimmed-milk but, the calories are like the skimmed milk. Extra tip : as a quick snack or breakfast, you can add Horlicks or Ovaltine LIGHT to make the drink more nutritious and tasteful, will be still lower in calories but definitely higher in vitamins and minerals. Here’s a picture I took to help with the label, a good portion  around 200...

As we discussed in the previous post Calories in Alcohol are very high plus  are empty calories because will not fill you up But we have also discussed about compromises to still have drinks socially or just to relax So here some alternatives to have a reduce amount of calories and still enjoy some drinks once in a while About Beers: In the past, light beers were famous for a terrible taste, I am not going to lie, but nowadays any big brand is making to own light alternatives which taste really similar to the original version , with the huge difference that the calories are two or even three times less. Practical advices on what to choose: Guinness Draught:125 calories per bootle , if you like dark beers and this beer i s not even a Light version Bud Light: 110 calories per bootle Bud Select: 55 calories per bootle, One of the lowest  Miller Genuine draft: 64 calories per bootle Coors Light: 102 calories  per bootle ...

I definitely understand having a drink socially or just to relax sometimes, so I won’t advice you to STOP drinking completely We need to think about the long term and how to keep this changes doable and NOT just a big restriction on everything all the time. So let’s find some compromises to still enjoy some drinks but without having an enormous amount of calories that is not even filling you because it’s not food but just liquids.  First of all we should try to not have a binge drinking, only because all that amount of alcohol will be easily converted in fat in our body so the more you exceed in once the more you store and put on weight  So first of all ask to yourself if you really want to BUY and if you really need that EXTRA drink when maybe you already had a couple and you are enjoying the night with your friends so far.  Now  about the calories  as you can see from the picture the Vodka club and Champagne are the the l...

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Belvita Breakfast :  49 kcal and 3gr of sugars per biscuit  I would recommend a packet of four biscuits as an alternative for breakfast or half a packet for two snacks during the day. You can find five packets per confection for £2  (sometimes with a discount up to £1)  so that would be five breakfasts or ten snacks. You can find different flavours like chocolate chips or  honey and oats  both of them good in taste but the major benefit are the  slow release carbs in these biscuits which give you energy for at least three or four  hours  which is enough to avoid snacking on something else and crave more food.  P lus the slow release carbs are helping to not increase your glycemic index too fast, giving you energy for longer. To not confuse it with any other product from Belvita that could be higher in sugar and calories, for example the Soft Bakes. Update on this products : I would recommend to always check...

This is a new blog with no copy and paste from other websites, every article was made from scratch to give you:  Extra help and advices with your lifestyle changes and practical solutions.  Share support in this community, feel free to ask or share in the comment section whenever you want 24/7. Share news and information based on scientific evidence from a Registered Dietitian .  Help to choose the best everyday products in your local groceries. Subscribe with your email if you want, is everything absolutely free. And if you are new in this blog, have a look in the archive for the previous advices I gave. And Please feel free to share this blog with friends or whoever you think could benefit from these advices, thanks. Updated every Month, you don’t have to wait until Monday to start the diet, because it’s not a diet!  It’s about everyday healthier choices, and any day is good to improve little by little.  If English is not your first...

Quality and quantity of food are important for sure but When the food is eaten is important as well. The first thing we usually think when starting a new diet is about: -  What we eat  -  How much we eat Rarely focusing on "when" we eat  Is important to focus on this aspect as well to make these changes more like lifestyle improvements instead of just another diet that could last just for few months, so we are looking for something in the long run instead of a quick temporary fix  To explain  better the concept of time when eating: Time should't be seen as a reschriction or like a deadline, it should be used to have a regular timetable depending on the day and depending on your schedules. Something that in the long term can help you to stay on track without even noticing, and that is exactly what a new habit and an improved lifestyle target we are aiming for. Everyone has different  schedules and is normal to have very busy days when is ha...