Wednesday, December 15, 2010
- Get your greens - wake up in the morning with the intention of either having some greens in the form of a salad or smoothie. Keep veggies pre-cut in your fridge to help avoid making excuses about not having time to throw something together. This should help prevent you from grabbing fast food on your way home from shopping.
- Get enough sleep - most of us will have some late night parties to attend, but make sure to try to maintain your regular sleep schedule as much as possible.
- Find time for exercise - even on Christmas day you should be able to find time to take a walk; suggest heading out before dinner with other family members; this will also help you avoid pre-dinner snacking.
- Avoid grazing - allow yourself to enjoy some holiday appies and treats, but limit yourself to a plateful. If you fill a little plate when arriving at the party and graze off of that all night, it'll help you keep track of how much you've eaten.
- Construct a healthy holiday menu - if you are hosting a get together or dinner, make sure to include healthy alternatives to the heavy, high fat dishes. It's a great opportunity to introduce your friends and family to some great vegetarian and raw food dishes, that taste great!
- Go easy on the alcohol - if you are choosing to indulge in desserts, having a drink or two less than you normally would is a great way to balance out your caloric intake for that day.
Tuesday, December 7, 2010
Most of us snack during the day...and there's nothing wrong with snacking, if you're snacking for the right reasons. Snacking can bridge that gap between meals, so that you don't experience that blood sugar drop that can lead you to unhealthy meal choices.
- what have you already eaten for the day? Was your breakfast lacking a certain nutrient? Have you had enough fibre or calcium? Snacks are a great way to ensure that you are getting all the proper vitamins and minerals that you need to stay healthy.
- why are you snacking? Is it out of boredom or because of a craving? If you find that you are having certain cravings every afternoon, you might want to look at what you are eating for lunch...it could be that you are missing balance in your lunch time meal leading to cravings later on.
- don't plan on hanging around, snacking in the kitchen...this is a recipe for trouble, as you will often find yourself reaching for "just one more piece", if it's available. As with any other meal, go sit down somewhere and be mindful of what you're eating.
- choose slow to digest foods; complex carbs, protein, fibre...something that will fill you up and not leave you looking for more. You want to make sure that you will be ready to eat when the next meal time comes around.
- ½ cup 1% cottage cheese and a handful of sliced grapes/strawberries or small piece fruit
- ½ cup sliced fruit or 1 whole piece of fruit & 15 almonds
- ½ cup, low fat, plain yogurt & ¼ cup blueberries
- ½ cup cooked Edamame & 1 orange
- 1 pear & 15 TLC Honey Sesame crackers
- 1 apple & 2 oz cheddar cheese or 2 tbsp peanut butter
- 1 Kashi TLC granola trail mix bar (or homemade granola bar) & ½ cup sliced strawberries
- 2 Plums & Nuts and seeds (small handful)
- 1 cup snow peas & 3 tbsp hummus
- protein shake, with a banana
- Hummus and pita (1/4 c hummus)
- Peanut butter and banana on rice cakes
- 1 small whole wheat tortilla, with 2 tbsp almond butter, roll up with ½ a banana
- 4 ounces deli turkey, 1 soft cheese wedge and 1 apple
- Dried fruit and nuts
- Hardboiled egg and raw veggies with dip
Thursday, November 25, 2010
Thursday, November 18, 2010
- This is the time of the year when all the Christmas fairs start popping up...have you always avoiding them thinking that they are just full of knitted doll clothes and crocheted socks? Well, check them out this year; it's a great place to buy locally made soaps and lotions, spices and of course, jewelery.
- books on health; some good reads include In the Defense of Food, Prescription for Nutritional Healing, Food and Healing and Food Inc - this is actually a DVD for people who don't enjoy reading.
- how about a cooking book full of healthy recipes? Some of my faves are: Super Natural Cooking, Eat, Drink, Be Vegan and Rebar Modern Food Cookbook
- handcrafted ceramic tea pot and tea cups, along with some loose leaf tea.
- reusable water containers...some places are banning the sale of water to cut down on waste (which I think is great!), so you'll want to make sure to have a reusable bottle to bring your own water when you head out the door. These water bottles are cool and support a good cause.
- alcohol is always an easy fall back gift option...you can make it healthier by purchasing a bottle of organic wine. Most liquor stores are carrying large selections to chose from these days.
- and of course, if all else fails you can never go wrong with the gift of food! I love giving gift baskets filled with raw nuts and seeds, organic chocolate and a pack of coffee. Who would like to receive that??
Tuesday, November 9, 2010
Thursday, November 4, 2010
Cook 2 batches of chicken breasts and freeze in 3oz or half chicken breast portions in small sandwich bags. They then can be grabbed easy for chicken wraps, salads, or to be used with rice or other dishes in a pinch
Cook a whole pot of Quinoa and freeze in ½ cup portions, again can be grabbed easy for snacks, lunches, breakfast etc, also freeze some in dinner size portions 2 cups to grab easy for dinners
3. Cook a pot of brown rice and freeze in ½ cup portions and dinner size portions for ease when preparing
4. Boil 6-8 eggs at a time and leave them in the fridge for snacks, salads, breakfasts etc
5. Make 2-3 batches of granola bars and cut and freeze
6. Make a huge batch of granola and freeze in bags to so you can grab it easily when you run out
7. Make a big container of whole grain cereal to use for breakfasts/snacks
8. After you get groceries put together a Tupperware container of vegetables so they are easy to grab for the week
9. After you get groceries make a fruit salad that will last 5 days to be used throughout the week when time is limited
10. Plan your grocery list and shop for everything you will need for the week, spend some time after pre-preparing things you will need, this will make cooking easy
11. You don’t need to order out...an easy egg omelette or frittata can be made in 5 minutes (using the veggies you already have cut up) and a spinach salad can be whipped up in minutes if you buy the prewashed spinach. Your dinner can be made and on the table in less time than it would take you to get your food delivered. Or you can easily grab some wraps and the chicken you have in the freezer and make quick quesadillas with chicken, spinach, peppers and salsa, served with a quick salad or some of the fruit salad you have in the fridge.
12. Make big batches of soup and chilli and freeze them in individual containers. Chili can also be used to top a salad with some baked pita chips, makes a quick and easy supper in a pinch.
13. When you have leftovers, freeze them, you can use them another time when time is of the essence
14. Low fat salad dressings make great quick sauces for stir fry’s and chicken and such keep a good stock.
15. Make a big batch of breakfast cookies and energy bars and freeze.
16. Make lots of trail mix as this is great to grab when you are in a hurry
17. Make a double batch of muffins and freeze.
18. Freeze bananas so you can always make a smoothie and not have to worry about having fresh ones on hand.
19. Buy frozen fruit in big bags to be used to in smoothies and to be used as a snack or breakfast with yogurt and granola.
20. Always have tuna and beans in the cupboard, a quick tuna casserole can be whipped up in no time, beans also are great for a protein that can be whipped up into a soup in 20 minutes (as long as you have a good stock of reduced sodium stock in your cupboard)
Thursday, October 28, 2010
- Most of the fruits and veggies we find on the grocery store shelves have been irradiated; meaning they have been treated to help prolong shelf life and delay ripening. Unfortunately, this process also destroys essential nutrients; especially water soluble vitamins and antioxidants.
- Aggressive farming, acid rains, use or artificial fertilizers and synthetic pesticides have caused soil depletion. These activities deplete the essential nutrients in the soil. As a result, nutritional values of fruits and vegetables are greatly reduced.
- Depending on your lifestyle or behaviour, you may need extra supplementation; athletes, pregnant or nursing women, or people who work in physically demanding occupations need them to make up for the extra nutrients that are being lost.
- Pesticides are often to destroy and control pests; according to the EPA, the health benefits of our fruits and vegetables are reduced by the use of pesticides.
Thursday, October 21, 2010
- eat slowly and mindfully
- try new vegetables
- try new spices
- learn new cooking techniques
- experiment with seasonal produce
- try recreating your favourite restaurant dish at home
- eat out less
- walk more
- cut out the sugar in your morning coffee
- pay more attention to food groups
- don't feel guilty if life gets in the way of your goals...just refocus
- make sleep a priority
- don't wait till the beginning of next week...get back on track today!
Friday, October 15, 2010
Many people find that they start gaining weight as soon as bathing suit season is over; here are some tips to help keep the weight off, so you don’t need to rely on your winter clothes to hide the extra pounds!
· Try eating in season; fall foods such as soups, stews and squashes are packed with fiber, beta carotene and vitamin C.
· Stews are hearty, but can also be fattening; make sure to use lots of vegetables and go light on the meat and potatoes, or change it up by using turkey and yams instead.
· Soups are a great fall food, but keep them healthy by avoiding heavy cream or cheese filled soups.
· Take advantage of the apple harvest by making applesauce, baked apples or eating them fresh off the tree; try to avoid the temptation of baking them into pies...however if you just can’t resist, try making a healthy apple crumble.
· Get outside and get moving; take advantage of the cooler temperatures and go for walks, bike rides or hikes through the woods to check out all the changing colours on the trees.
· As it starts getting darker earlier, enjoy the early morning sunlight to get out and get your workout in!
· Try not to get caught up in the new Fall TV lineup...and if you do, don’t get caught up snacking through your favourite shows! Remember to practice portion control.
· Consider trying light therapy; there has been a connection between lack of sunlight and depression. Since mild depression can increase your cravings for carbs, some people find that using a full spectrum light box can help beat the winter blues.
In good health,
Sunday, October 3, 2010
One reason why people end up eating so unhealthy is because of a lack of time...you rush off to work in the morning, forgetting to take anything out for dinner; then get home after working all day, thinking that you might as well just order out (or eat the Mac & Cheese that's in your cupboard!), so you can sit down and relax.
Always have tuna and beans in the cupboard, a quick tuna casserole can be whipped up in no time, beans also are great for a protein that can be whipped up into a soup in 20 minutes (as long as you have a good stock of reduced sodium stock in your cupboard).
In good health,