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What's the problem with ultra processed food?

28/4/2025

Ultra-processed food is in the news again today with multiple news outlets linking UPF to early death following an international study. So what's going on and why is UPF so bad for us?

In our fast-paced modern lives, packaged promises of quick and easy meals in the shops are super tempting. If it comes in a packet or wrapped in plastic, it's likely to be ultra-processed and these foods (UPFs), engineered for palatability and shelf life, have become the major portion of the Western diet. But beneath their appealing exteriors lies a growing body of evidence revealing a darker side – a significant threat to our health and wellbeing. Understanding why UPFs are problematic is the first step towards reclaiming our plates and our health.

At their core, UPFs are industrial formulations made from processed ingredients and often contain little or no whole foods. They are typically high in added sugars, unhealthy fats, salt, and laden with artificial colours, flavours, emulsifiers, and other additives designed to enhance their taste, texture, and preservation. Think sugary cereals, packaged snacks, processed meats, ready-made meals, and sugary drinks – these are prime examples of UPFs.

The problem with these food-like products extends far beyond their poor nutritional profiles. The very nature of their processing strips them of essential vitamins, minerals, and fibre, leaving behind calorie-dense but nutrient-poor products. This can lead to a phenomenon known as "empty calories," where we consume a significant amount of energy without satisfying our nutritional needs. Over time, this can contribute to nutrient deficiencies and an increased risk of various health problems.

The negative health outcomes associated with high consumption of UPFs are becoming increasingly clear. Numerous studies have linked their intake to a higher risks of obesity, metabolic disorders like type 2 diabetes as well as pre-diabetes and insulin resistance, plus cardiovascular disease, mental health issues and certain cancers. In short, ultra-processed food should make up a very small percentage of our diet (if we eat it at all!)

The trouble is, we live in an obesogenic environment where a diet of mostly ultra-processed food and a sedentary lifestyle is the norm. People often tell me that 'healthy eating' is boring and expensive and that it is cheaper to pop to the supermarket and fill the freezer up with packets that cost £1. I get that we can be cash poor and time poor but, if long-term holistic health and wellbeing is an investment, we need to start putting something in.

Eating "real food" doesn't have to be expensive or time-consuming. It's about making simple, consistent changes that prioritise whole, unprocessed ingredients.

Eating Real Food on a Budget:

Prioritise whole grains: Oats, brown rice, quinoa, and barley are inexpensive staples that provide fibre and essential nutrients. Buy them in bulk when possible.
Embrace seasonal fruits and vegetables: These are often cheaper when in season and can be purchased from local markets or even grown at home. Frozen fruits and vegetables are also a cost-effective and nutritious option.
Choose affordable protein sources: Lentils, beans, chickpeas, and eggs are budget-friendly and packed with protein and fibre. Consider buying larger cuts of meat when on sale and freezing portions for later use.
Cook from scratch more often: While it might seem time-consuming, cooking simple meals at home is often cheaper and healthier than buying pre-made options. Focus on basic recipes with minimal ingredients.
Plan your meals: Creating a weekly meal plan and a corresponding shopping list can help you avoid impulse buys of processed snacks and reduce food waste.
Utilise leftovers: Cook extra portions of meals to enjoy for lunch the next day, saving both time and money.
Limit sugary drinks and processed snacks: These offer little nutritional value and can significantly inflate your grocery bill. Opt for water, homemade iced tea, or fruit-infused water instead. For snacks, choose fruits, vegetables with hummus, or a handful of nuts.

Saving Time and Money with Simple, Consistent Changes:

Batch cooking: Dedicate a few hours each week to prepare larger quantities of staples like grains, soups, stews, or roasted vegetables. These can be portioned and stored for quick and easy meals throughout the week.
One-pot meals: Recipes that require minimal dishes, like stir-fries, sheet pan dinners, and slow cooker meals, save both time and effort.
Simple breakfast solutions: Overnight oats, yogurt with fruit and nuts, or scrambled eggs are quick, nutritious, and affordable breakfast options.
Pack your own lunch and snacks: Bringing food from home eliminates the need to buy expensive and often unhealthy options while you're out.
Learn basic cooking skills: Mastering a few simple recipes will empower you to create healthy and affordable meals with ease.
Read food labels: Become aware of the ingredients in processed foods and actively choose options with fewer additives and more whole ingredients.
Focus on whole, single-ingredient foods: These require less preparation and are generally more affordable than pre-packaged meals.

The pervasive presence of ultra-processed foods in our diets poses a significant threat to our health, contributing to a range of negative outcomes from obesity and diabetes to cardiovascular disease and potentially even mental health issues. While the convenience of these products can be tempting, the long-term costs to our wellbeing are far greater. By making simple, consistent changes towards incorporating more whole, unprocessed foods into our diets, we can not only improve our health but also save time and money in the long run. It's a journey of reclaiming our plates and prioritising nourishment over convenience.

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It’s Not All Gym Bros and Macros… A better path to holistic wellbeing and sustainable weight loss.

27/4/2025

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Feeling overwhelmed by the endless parade of six-packs and meticulously calculated meals on your social media feed? You're not alone.
The wellness industry, as portrayed across our screens, can often feel like an exclusive club. Images of sculpted physiques, intense workouts, and discussions revolving solely around macronutrient ratios dominate the narrative. It's enough to make anyone feel like achieving better health is an unattainable goal, reserved for the genetically blessed or those with endless hours to dedicate to the gym. But what if I told you there's a whole other side to wellness, a more sustainable and holistic approach that goes far beyond protein shakes and punishing workouts?

This isn't to diminish the dedication of those who thrive in that environment. For some, it's a passion and a lifestyle they genuinely enjoy. However, it's crucial to understand that this highly visible segment represents just one facet of a much larger and more diverse landscape. The truth is, sustainable health and wellbeing are deeply personal journeys, and the path to feeling your best doesn't have to involve restrictive diets or hours spent lifting heavy weights if that doesn't resonate with you.

Beyond the Surface: What Holistic Wellness Truly Means
Holistic wellness acknowledges the interconnectedness of our physical, mental, emotional, social, and spiritual wellbeing. It's about nurturing all these aspects to create a state of balance and harmony within ourselves. While physical activity and nutrition are undoubtedly important components, they are just pieces of a much larger puzzle.
Think about it: can you truly feel well if your body is physically fit but you're constantly stressed, emotionally drained, or lacking meaningful social connections? Sustainable health isn't just about fitting into a certain size of clothing; it's about cultivating a sense of vitality, resilience, and overall contentment.

The Pitfalls of the "Gym Bro and Macros" Mentality (for some)
While effective for certain individuals, the intense focus on aesthetics and rigid dietary rules can be detrimental for others. Here's why:

Unsustainable Restrictions: Severely limiting food groups or obsessively tracking every calorie can lead to feelings of deprivation, disordered eating patterns, and ultimately, burnout. Sustainability is key, and a diet that feels like punishment is unlikely to be maintained long-term.
Ignoring Other Vital Aspects: An exclusive focus on physical metrics can overshadow the importance of mental health, sleep, stress management, and social connections – all crucial pillars of overall well-being.
Unrealistic Expectations: Social media often presents an idealised and often filtered version of reality. Comparing your journey to someone else's highlight reel can lead to feelings of inadequacy and discouragement.
Potential for Injury and Overtraining: Pushing your body to its limits without proper guidance and rest can increase the risk of injury and lead to overtraining syndrome, hindering progress and impacting overall health.

Nourish & Flourish- A Sustainable and Effective Alternative
The good news is that there's a wealth of effective and enjoyable ways to improve your health and achieve sustainable weight loss without subscribing to the "gym bro and macros" dogma. My signature programme, Nourish & Flourish emphasises gradual, consistent changes and focuses on building healthy habits that you can maintain for life.

Here are some key elements of a holistic and sustainable wellness journey:

Mindful Movement: Instead of grueling workouts you dread, find activities you genuinely enjoy. This could be brisk walking in nature, cycling, swimming, dancing, yoga, or even playing a sport. The key is consistency and finding movement that feels good for your body and mind.
Nourishing Your Body with Whole Foods: Focus on incorporating a variety of whole, unprocessed foods into your diet. Think fruits, vegetables, lean proteins, and whole grains. Instead of strict rules, prioritise balance and listen to your body's hunger and fullness cues. Sustainable weight loss is often a byproduct of consistently nourishing your body well.
Prioritising Sleep: Quality sleep is fundamental for physical and mental restoration, hormone regulation, and overall wellbeing. Aim for 7-9 hours of restful sleep each night.
Managing Stress Effectively: Chronic stress can have a significant impact on your physical and mental health. Explore stress-management techniques that work for you, such as meditation, deep breathing exercises, spending time in nature, or engaging in hobbies.
Cultivating Strong Social Connections: Meaningful relationships provide support, reduce feelings of isolation, and contribute to overall happiness and wellbeing. Make time for loved ones and nurture your social connections.
Nurturing Your Mental and Emotional Health: Pay attention to your thoughts and feelings. Practice self-compassion, seek support when needed, and consider incorporating mindfulness or therapy into your wellness routine.
Hydration: Don't underestimate the power of staying adequately hydrated. Water plays a crucial role in numerous bodily functions.
Gradual and Consistent Changes: Sustainable progress is built on small, consistent steps. Avoid drastic measures and focus on making gradual changes that you can realistically maintain over time.

Sustainable Weight Loss: A Natural Outcome of Holistic Well-being
When you prioritise overall health and wellbeing, sustainable weight loss often follows naturally. By focusing on nourishing your body, moving in ways you enjoy, managing stress, and prioritising sleep, you create an environment where your body can naturally find its healthy equilibrium. This approach is less about quick fixes and more about long-term vitality.

The Takeaway: Your Wellness Journey, Your Way
The wellness industry is vast and multifaceted. Don't let the often narrow portrayal on social media dictate your approach to health. Remember that sustainable wellbeing is a deeply personal journey, and the most effective path is one that aligns with your individual needs, preferences, and lifestyle.
Step away from the pressure to conform to unrealistic ideals. Embrace a holistic approach that nourishes your mind, body, and soul. Discover the joy in movement you love, the satisfaction of nourishing your body with whole foods, and the power of prioritising your overall wellbeing.

Ready to explore a more sustainable and holistic approach to your health and well-being? Connect with me to learn more about building a personalised wellness plan that goes beyond the gym and the macros. Let's discover a path to feeling your best that truly fits your life.

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What's the problem with ultra processed food?

It’s Not All Gym Bros and Macros… A better path to holistic wellbeing and sustainable weight loss.

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