Archive for the ‘Nutrition’ Category

To me, spring symbolizes a fresh start. I'm surrounded by an abundance of fresh and light spring produce, and I'm feeling motivated to overhaul my diet. In my quest to adapt a fresh and clean way of eating, I've flipped through many awesome books for inspiration. I was thrilled when I came across Terry Walters' Clean Start: Inspiring you to eat clean and live well. Inspiring is an understatement! Walters has motivated me to turn my diet upside down and start all over again.

Lucky for me, I was able to pick Walters' brain about her outlook on healthy living. Read the Q & A below!

Clean Start: a fresh approach to healthy, clean eating.

Q: What is eating clean?
A: It's about eating minimally processed foods for maximum nutrition. Clean foods are what we all need more of, no matter what else is on our plate. From whole grains and vegetables to non-animal sources of protein like legumes, nuts and seeds … they're foods that pack the greatest nutritional punch ... The goal is to empower yourself with knowledge to make healthy choices ... and to have the tools to create nourishing and delicious food easily so we can feel great and enjoy all that life has to offer.

Q: Does clean eating mean never indulging?
A: If it does, I’m in big trouble. Eating clean is about bringing in the foods that serve us, making healthy choices and transitioning successfully to a healthy relationship with food. Deprivation serves nobody! The more we focus on bringing in clean foods, the more the foods that don’t serve us either fall to a healthier place in the mix, or fall by the wayside completely ... Enjoy your splurges fully, let them nourish all of your senses, and return to eating clean.

Q: What's your advice for people who have a vicious sweet tooth?
A: “Sweet” gets such a bad reputation. In reality, there are five tastes and sweet is one of them (sour, bitter, pungent and salty are the others). When we don’t bring in nutritional sweetness, we’re much more likely to crave it non-nutritionally. Vegetables like carrots, parsnips and squashes are naturally sweet, as are low sugar fruits like high-fiber apples, pears and high-antioxidant blueberries. Make sure you’re getting all of the tastes and a rainbow of colour in your diet and you’ll be much less likely to have cravings for sweets or any other foods.

Q: What's your favourite clean meal?
A: I’m likely to have a different answer to this question every season, if not every day! Somehow, whatever is growing in season always seems the most delicious, fresh and irresistible. One thing I like about eating seasonally is looking forward to the delicacies of each season -- from dark leafy greens and winter squash in winter, to baby arugula and sugar snap peas in spring, fresh berries, heirloom tomatoes and peaches in summer and sweet corn and crispy apples in fall!

Q: What food can you never resist?
A: I have a hard time resisting anything delicious, but kale is pretty much my all-time favorite. It’s right up there with pizza, and if you combine the two then you can just forget about it -- I’m sunk! That said, there’s been such an increase in high-quality chocolate on the market that I feel it’s my responsibility to find the best one (and my family has been very supportive of this process). I can resist chocolate, but I prefer not to, especially if it’s 70% cacao. That said, all I need is one little square to be completely satisfied.

Pick up Walters' book and give a few of her fave recipes a try: Raw Kale Confetti Salad, Quinoa Pilaf with Toasted Nuts and Seeds and Chewy Chocolate Macaroons.

What are your favourite clean foods?

Have you ever thought about seeing a dietitian? I have. Though I consider myself a pretty health eater, I know there's always room for improvement. According to our article Are you thinking about seeing a dietitian?, dietitians have "specialized training in the nutritional management of clinical conditions, as well as in health promotion and disease prevention, they are able to offer you advice on healthy food choices, common diet pitfalls and how you can maintain a fit and healthy lifestyle."

There are some days when I wish I had a dietitian living in my house!

A few things dietitians do you may find helpful:
• They can help you manage health problems
• They can teach you how to implement healthy eating habits in your life
• They can help with your confusion surrounding what's healthy in the grocery store and food court, and what isn't
• They can help you come up with tactics on eating health in sticky situations (think at a restaurant, at Easter dinner or on vacation)
• They can help you figure out a long-term solution for weight loss

And, I'm also going to share some other exciting news for you.

Loblaw stores across Canada are now offering an in-store access to a dietitian, and the service is free of charge. You don't even need to book an appointment, but before you head to Loblaw for your grocery shopping, call ahead and make sure a dietitian will be at the store when you’re planning on doing your shopping. The dietitian can come on your shopping trip with you around the store and help you select the healthiest choices for you and your family.

In honour of their new program, Loblaw is giving away a $150 President's Choice gift card to one lucky reader. All you have to do is leave a comment below with an answer to this question: If you could change one thing about your diet, what would it be? I'll announce the winner of the gift card here on Wednesday, April 4.

March 1 marked the beginning of Nutrition Month. Is there a better time than now to take charge of your nutritional health? My Nutrition Month resolution is going to be to eat more fruits and vegetables. I know there are some days I don't get my seven-10 servings, and I hate that. I can feel a difference in my energy levels, my hunger and my mood. But, I vow here and now to change that.

Avocados are one of the best snacks in the world!

I asked a few of our Facebook fans to take the vow with me, and a few of them did. They also listed a few of their fave fruits and veggies, which is good because I just might run out of ideas. Here are a few:

I love peaches and strawberries!!, Nicole Peetsma-Epker says

Can't get enough of mangoes at the moment, Canadian Living's Editorial Assistant Teresa Sousa tells me.

Bananas are my fave, Okoye Jenny shares on Facebook.

Watermelon is my favorite fruit, and I love all veggies, says Facebook fan Marge Beaudette

And our Facebook friend Lorraine Barrett shares an awesome tip for getting your quota:

I have always eaten an apple a day, my minimum daily fruit intake. Once a week, we buy 3-4 containers of fresh berries, which we eat throughout the week. It's the vegetable quota I find hard to reach, so lately I've been drinking a V8 every day = 3 servings of veg.

V8! Such a great way so get some of those serving. I'll try to add the low sodium version into my routine. Also, I've been all over avocados lately and I highly recommend them as an addition to any salad. Or, cut one in half and sprinkle with salt and pepper, and drizzle with a little bit of balsamic vinegar. That's one of the best snacks ever!

Will you make a change to your diet this Nutrition Month? What's your favourite fruit or vegetable?

Six weeks later...

I've made it! I've completed Week # 6 of the Canadian Living 6-Week Slim Down.

So tell me, how did you do? How would you rate your 6-Week Slim Down experience?

A) I've achieved my goals - and I'm on top of the world!
B) I've made some gains- (well, losses) and I'm doing fine.
C) I'm on the verge - I've made one or two small achievements but I’m on my way – it just took a bit longer)
D) Oops, trying again. - TTiming wasn’t right for me but good plan.

Me? I think I'm a "B" - and I'm happy with that.

Can you feel the benefits of six weeks of healthier living? You bet!

I feel like I'm really beginning to make progress. I’m not there yet, but I’ve made some significant gains and I’m much more aware of the good, the bad and the ugly in terms of my past approach to fitness and nutrition.

My overall weight-loss: 4.8 lbs (though I really wanted to lose 10 lbs). But it’s nothing too sneeze at.

A few things I've learned:

• Eat smaller portions and more frequently during the day. (I spend a lot f time staring at the palm of my hand!)
• I’ve started preparing and planning meals in advance, bringing my lunch and snacks to work. That way, I'm less likely to skip meals throughout the day and then go on a full-out binge later on. (I have no doubt that the fast-food vendors at the food court across the street are missing me.)
• I’m making a point of not eating after 8 pm in the evening. I’m sleeping better and feel better overall. (My canine partner in crime Scooter McGee is not happy about missing his nightly snack.)

Most importantly I recognized a few other things: I prefer working out with friends, not ‘exercising’ as much as ‘having fun while doing motor walks and push-ups with music on and my dog watching.) Plus humour is a daily requirement up there with roughage and 2 litres of water each day. An equal dose of laughter plus a daily multi-vitamin how can I go wrong?

The six-week slim down is over, but my journey isn't I still have a ways to go and I’ll keep you posted on how I do. My new adage, “Slow and easy wins the race.”

In parting, I want to share with you an amazing Canadian-made "Magic Pill" in the form of the smartest health-fitness video I've seen in a long time. Enjoy!

What part of the 6-Week Slim Down was easiest or hardest for you?

My Four Best Fruits!

As I forge ahead in the Canadian Living 6-Week Slim Down, I'm discovering fruits (ie., goji berries) that I've seldom included in my diet - and rediscovering old favourites that haven't made an appearance in my kitchen in a long time.

Last week I enjoyed a mouthful of fresh blueberries and the taste brought me right back to late summer at the cottage when I was a teen. My mom would toss us kids a bunch of baskets, pile us into the car and off we'd go to pick our own. They're just as delicious all these years later. But why is it they rarely end up in my shopping cart - especially considering how good they are for you.

Fruits are essential to our health, our resident registered dietitian Cara Rosenbloom reminded me recently. They're bursting with all manner of vitamins, they fill you up and many fruits are incredible sources of antioxidants, which can beef up the immune system and help prevent disease.

Here are the four fruits I've been eating in the last month and why they're good for you:

Apple:
• This easy-to-pack fruit contains antioxidants called flavonoids, which may help lower the chance of developing diabetes and asthma. For maximum flavour, don't peel your apple.

Blueberry
• Blueberries are No. 1 in antioxidant activity compared to 60 other fresh fruits and vegetables. They may help lower the risk of developing Parkinson's and Alzheimer's.
(Another advantage of buying blueberries: they freeze well.) Check out one of our Tested Til Perfect Blueberry Recipes.

Goji berry
• Goji berries are a nutrient powerhouse, containing six vitamins, 21 minerals and a host of antioxidants. Some health experts believe goji berries can help prevent diabetes.

Orange
• This citrus fruit is a good source of folate, an important vitamin for pregnant women (not that I'm too concerned about that at this stage of life) and it may lower triglyceride and blood cholesterol levels (the latter IS important to me!)

For the complete story on fruits and what they can do for your health, read Cara Rosenbloom's article The top 25 healthy fruits.

What fruits are you including in your 6-Week Slim Down?

Well, like you, we're full swing into our 6-Week Slim-Down here at the Canadian Living offices. Most of us are getting through it, but we all seem to have a few bad habits we can't seem to break. I, for instance, have a really difficult time avoiding reaching for a sugary treat at about 3 p.m. I know I'm not the only one who has this problem, so I though it was time to bring in an expert to offer some insight into why we do what we do!

This is SO what I do! I know the carrots are the right choice, but my mouth wants the cake.

Below, Tina Stewart, dietitian at Loblaw Companies Limited, answers a few of our most pressing questions about personal nutrition.

Q. We all know breakfast is the most important meal of the day, but how can we eat right when we're rushing out the door?

A: There are many benefits of eating breakfast regularly. Breakfast eaters are more likely to meet their daily servings from all four food groups and tend to maintain their weight as they are less likely to overindulge throughout the day.

The ideal breakfast should include both protein and fibre -- the combination will keep you feeling full until lunch time. The protein can come from eggs, nuts or dairy products such as yogurt or milk. High-fibre foods include fruits, vegetables and whole grains.

A healthy breakfast doesn't need to be extravagant or take a long time to prepare. Try something simple like a hardboiled or scrambled egg, whole grain toast and a piece of fruit or 100 per cent fruit juice.

For the days you oversleep, or are rushing to get to work on time, make sure you have breakfast-to-go items stashed in your car or desk. Low-fat cereal bars, canned or dried fruit as well as trail mix are great items to have on hand.

Two of my favourite breakfast items that also happen to be quick are instant steel cut oats with chopped walnuts and a Greek yogurt parfait, made with Greek yogurt, frozen berries and high-fibre granola.

Q. Sometimes we have to hit up the food court at lunch. How do we make the healthiest choice?

A. The food court can definitely offer a lot of variety, and despite that it's "fast food," there are still some healthier options available.

Here are some general guidelines to help you choose wisely when you grabbing a quick bite to eat:
• Steer clear of the high fat items such as french fries, deep fried chicken or shrimp. These can add a lot of calories in a relatively small portion size,

• Limit or avoid extra gravies and sauces and ask for any salad dressings or dips on the side. These condiments can add a lot of calories, salt and sugar.

• Resist temptation and decline the super size and value meals which often offer larger portions or extras such as bags of chips, cookies or extra large servings of soft drinks.

• Reach for lean portions of meat, poultry or fish and pair with side salads or steamed vegetables. Some good choices could include Chicken souvlaki with salad (dressing and tzatiki on the side), or stir fried chicken with vegetables. Submarine sandwiches with lean turkey or chicken and loaded with vegetables are also a great choice when you need a quick meal.

• Choose water over soft drinks as a beverage choice. You can easily save calories when you consider than an average can of cola contains as much as 160 calories.

Q. Most of us reach for that sugary treat to bump up our energy at that mid-afternoon slump. What are some healthier ways to get our energy up?

A: Snacks are often not planned for and tend to be impulse choices. The key is to plan for snacks, focus on variety and watch your portion size. Keep some healthy items on hand at work and home and make sure you plan for snacking throughout the day. Don't forget to keep your desk, purse and car stocked with healthy options so you are prepared when hunger strikes.

My favourite energy boosting snacks contain three things: protein, fibre and a source of carbohydrates. Try to include at least two food groups with each snack and focus on variety. The protein and fibre will help keep you satisfied until your next meal and the carbohydrates will give you the energy to keep you going.

Some great snack choices include hummus and whole grain crackers, an apple and natural peanut butter or reduced fat cheese. Home-made trail mixes made with nuts, dried fruit and a small amount of dark chocolate give a great mid-afternoon energy boost.

WOW! So much great advice here. I love the tips for afternoon snacking.

Stay tuned, because I'll have a few more great tips from Tina Stewart next week. She'll let us know how we can stick to our healthy eating long after the 6-Week Slim-Down is over.

How is your 6-Week Slim Down going?

The Weight Game (or is it Weight Gain?)

(Courtesy: WikiCommons)

Whenever I'd come home from high school, bounce through the kitchen door and call out to my mom, "Mom, I've got good news,  and some bad news,"  she'd invariably respond:  "Give me the bad news first."

She was a wise woman.

So, marching to the beat of my beloved late mom, here's the bad news: I gained 1.5 lbs this week. Not the end of the world, my colleagues say, but I am supposed to be slimming down.

Okay, here's the good news - and also the confusing bit:  my pants are looser.  I honestly think I've lost an inch or more around the waist. Are the bathroom scales lying to me?

Three things I did right this week:

1. I did three motor-walks in the evening, one with my dog Scooter, and two on my own. The benefit: I slept like a lamb all week and woke up energized.
2. I enjoyed healthy breakfasts every day this week. The benefit: I wasn't ravenous by mid-morning which resulted in modest lunches and dinners.
3. Skim milk replaced whole milk in my fridge at home. The benefit: the jury is out on this one. My husband isn't keen on skim in his coffee, and a caffeine-deprived spouse....

Three things I messed up on this week:

1. I had late-night snacks. They weren't always excessive or over-the-top, but eating just before bed is never a good idea. Lesson learned: just don't eat after 8 pm.
2. I didn't exercise during the daytime itself, only at night. No lunch-hour walk. No running up the stairs in our office building. My butt was glued to the desk all day. Lesson learned: move it or you don't lose it, baby.
3. I helped myself to Food Director Annabelle Waugh's leftover slow-roasted pork belly. Granted, it was just the one over-indulgence but I ate it one night around 9:30 pm. Lesson learned: Avoid the Test Kitchen for the next six weeks.

Annabelle's slow-roasted pork belly

Three things I'm going to do next week:

1. I'm going to keep better track of my progress, or lack thereof. I'm going to download our FREE slim  tracker to stay on top of my ups and downs.
2. I'm going to give some serious thought to keeping a diary. A recent health study says that women who journal stand a better chance of losing weight.
3. I'm going to watch -- and then try to do -- Pam Mazucca's Best Workout - Part 2. Watch this video and you'll be inspired. It includes the squat, the bridge, one arm row, bird dog and tree pose. I know I'll benefit!

Wish me luck for the upcoming week - and good luck to you.  Post below and tell me how you're doing. After all, we're in this together!

Yours, Susie

Waging my war on weight loss!

Well, I hope all of you got through the New Year's all ready and eager to embrace 2012.  If you read my post a week ago, you'll know I was full of vim and vigour now that I've joined the Canadian Living 6-Week Slim-Down.

"Portion control? Got it. Protein? No problem. But what about my pizza?" Editor-in-chief embraces the 6-Week Slim Down

I even promised to share my stats this week, so here they are (PLEASE be kind to me!):

Weight: 152 lbs.

Now, for the oh-my-gosh measurements:

Arms: 11 1/2

Breasts: 35 1/2

Waist 39 (Holy Toledo, what have I been doing lately?)

Hips: 38

Thigh: 22 1/2

My initial reaction after my colleague Donna took my measurements this morning: “Oh my goodness, I’m built like a sausage!”

However, I promised I'd do the entire six weeks so I'm sticking to it. The first week got off with a bang, but I'm afraid it ended on a whimper - first from my dog Scooter and then from me.

Here goes: it was cold and stormy night... Well, maybe I exaggerate a little. But it was definitely not the sunny snow-white week I was hoping for. There I stood at the front door Wednesday night after work, in rain coat and galoshes, with leash in hand. Only Scooter was nowhere in sight. My husband found our furry little friend beneath the bed. He didn't want to go out for our nightly walk. "Too cold, mommy"  his canine eyes blinked at me.

What was I to do?  I poked my head out the door, got a lash of bitter cold air in my face, and stepped right back in. It was my turn to whimper. "I think it's a might cold out tonight," I said to my husband, Greg. "Perhaps we'll do a double walk tomorrow."

Thursday night came, and, well, I just wasn't in the mood. It was a long day at work (my colleagues will tell you I'm an early riser), a couple-end-of day phone discussions that went on too long, then groceries on the way home from work... You get the picture?  I just didn't have the chutzpah to get out for my brisk 60-minute walk. (Experts will tell you that a fast-paced walk not only burns cardio but it's a great aerobic exercise to get the heart pumping.) One of my concerned colleagues suggested I watch one of our own online videos for some low-impact workouts for beginners.

I did however, succeed in eating better last week. I turned to our own online stash of healthy Canadian Living recipes. High-fibre, low-fat yams have become my new best friend. And - though it was a struggle, I managed to avoid 'most' of the post-Christmas cake that found its way into our office lunch-room. I also made a point of including yogurt in my breakfast (you should consider it, too, the benefits of yogurt are amazing!).

But it's the motivation I need help on: I did get a few pointers from Dr. Joey Shulman whose online article "Healthy Eating Strategies for Sticky Situations." I swear she had ME in mind when she wrote that one. You folks, I'm sure, have all been through this before. What's your secret? Help me P-L-E-A-S-E!

What I'd like your help on:

1. How do you stay faithful to your exercise when you simply 'aren't in the mood'?

2. What do you to do keep fit when it's cold outside. (You know that classic nugget, "Baby it's cold outside..."?  I'm afraid I've been singing it for the last week and my family is ready to revolt.)

3. What's your suggestion for those days when you're just plain knackered? How do you still manage to get yourself to the gym or outdoors for exercise?

4. And last but not least, how do you encourage your cute little puppy dog that leaping up onto the bed does not constitute a work-out?

I simply must put an end to the dog days of January and get back to my exercise plan.

I'm waiting for your advice. AND THANK YOU!  (And Scooter thanks you!)

'Tis the season, my friend, and for that reason I'm at some sort of holiday celebration almost every other day from now until Dec. 26! I love the holidays. I love the socializing, festive cheer, twinkle of holiday lights and the gift exchanges. But I also love all the hors d'oeuvres, irresistible sweets and the free flowing wine ... a little too much!

I find it very tough to stay on track during this time of year, but I'm determined not to let the holiday season derail all my healthy eating efforts. I've outlined a few ways to avoid overindulging this holiday season. What do you think?

Three things I love about the holiday season: Friends, gift exchanges & sparkling wine.

5 ways to avoid overeating this holiday season
1. Eat before I head to the party
If I enjoy a light snack before the holiday party, I won't arrive ravenous and stuff my face with the entire buffet table (this has happened on too many occasions!). An apple with peanut butter is a great option because the protein will do an nice job of making me feel full for a little while.

2. Stay hydrated
If I'm well hydrated throughout the day, I won't feel as hungry. Also, I'll be sure to enjoy a glass of water between each cocktail so I don't drink too much, and remain hydrated throughout the evening.

3. Fit in a workout
This is key! If I'm able to fit in some exercise I won't feel so guilty when I enjoy to odd baked treat. And, when I feel fit, I generally pay more attention to what I'm putting in my body. Staying in shape will also help help keep my immune system in great condition during an often stressful season.

4. Indulge just a little
I'm not going to totally cut things out. That will only make me crave things more, and that would be pure torture. Instead, I'll fill up a small plate with lean protein, veggies and a few treat foods.

5. Set a drink limit
Alcohol can cause us to pack on the pounds! I also notice that when I enjoy a few too many drinks, I head to the food table a little too often. This year I'll set a drink limit at each holiday party. Alternating my boozy beverages with still or sparkling water will help on my quest to cut back.

How will you take care not to overindulge at this year's holiday parties?

Mushrooms are delish! I love them - sauteed, in soup, on pizza, even raw. One day I hope to be able to forage around the Canadian wilderness and pick out the edibles from the poisonous, take my basket of goods home and cook 'em up for dinner.

And you know what else if so awesome about mushrooms? They're sooooo good for you. Read on for reasons why you MUST include mushrooms in your diet.

Yum yum mushrooms. You're healthy AND delicious!

5 ways mushrooms will boost your health
1. Mushrooms contain antioxidants, which is what helps your body fight off free radicals and may help decrease your risk of cancer. Portobella mushrooms contain the highest amount of antioxidants, followed by white button mushrooms.

2. One hundred grams of crimini and shiitake mushrooms contain 45 per cent or more of the daily recommended amount of selenium. A heightened level of selenium will help protect you against bladder cancer.

3. Crimini mushrooms contain lots of phytonutrients, helping keep our immune system healthy and strong.

4. They'll help boost your heart health because they contain vitamin B1 and B6.

5. According to Mushrooms Canada, "Mushrooms contain conjugated linoleic acid; and CLA suppresses a natural substance in the body called aromatase. By blocking aromatase, physicians can reduce the levels of circulating estrogen in post-menopausal women. That is important because, according to the Canadian Cancer Society, high levels of estrogen are associated with a higher risk of breast cancer."

Did you know?
• One portabella mushroom has as much potassium as a banana
• Mushrooms are grown year-round in Canada
• They're an edible fungus
• The Egyptians thought eating mushrooms would make them immortal - and they weren't even available for the common folk to eat!
• People who forage for mushrooms are known as mycophagists
• They can be used to dye wool and other fibres (What?! That's crazy!)
• China is the world's largest commercial producer of mushrooms
• 'Shrooms don't require any sunlight to grow
• A baked potato topped with sauteed mushrooms is ridiculously delicious

5 mouth-watering mushroom recipes
1. Marinated Mushrooms
2. Lots of Mushrooms Lasagna
3. Stuffed Portabella Pizza (from Oh She Glows)
4. Mushroom Walnut Pesto Tart (from Oh She Glows)
5. Vegan Cream of Mushroom Soup (from Joy the Baker)

How do you most enjoy mushrooms?