Posts Tagged ‘Nutrition’

The end of the 6-Week Slim-Down is quickly approaching, and though I'm satisfied with my results I'm worried how I'll fare long term. Healthy eating and exercise has almost become habit, but how do I maintain this attitude when I'm no longer attached to a program that reminds me to get healthy?

I checked in with Tina Stewart again, dietitian at Loblaw Companies Limited, to ask her advice on keeping a healthy diet for the long haul. She shares her answer to a few of my questions below.

It'll be hard to remember to do healthy things without the weekly reminder, but a few sticky notes around my desk will help!

Q: What are some tricks for maintaining healthy eating long term?
A: The first step is to acknowledge that healthy eating is a way of life and not a fad or a diet. It is important to focus on variety and balance and to remember the old adage 'everything in moderation.' All foods can fit, and I often advise clients to focus more on the foods they should include often such as vegetables and fruits instead of focusing on what they think they cannot have. The occasional indulgence is perfectly acceptable as long as you eat healthy most of the time.

Healthy eating does not happen by accident, so it is important to plan your meals and snacks. Meal planning and shopping lists are very helpful to keep you on track. Experiment with new ingredients and flavours to keep things interesting.

Q: Will healthy eating change the way we feel?
A: Absolutely! Healthy eating that focuses on variety and balance helps your body to function optimally. A well fueled body is able to help maintain your energy levels, help you think and sleep better, and potentially ward of sickness. You need to put the right fuel into your body to get the best performance!

Q: What are some of your favourite healthy snacks?
A: My favourite healthy snacks tend to be simple and easy to prepare. As a busy Mom to two boys, I need things that I can grab and go. At work, I like to have apples and peanut butter or Greek yogurt and granola. Nuts and dried fruits are also a great portable snack.

At home when I have more time to prepare snacks, cut up vegetables with a high protein dip are a great way to boost energy levels. A great high protein dip can be made with Greek yogurt mixed with my favourite reduced fat dressing. Another favourite is reduced fat cheese and whole grain crackers.

A good tip for portion control is to keep cheese strings or other pre-portioned cheese on hand. They are a great addition to any lunch bag and can be paired with fruit for a mid-morning or afternoon snack.

I'm so happy I checked in with Tina. Healthy eating long term and on the go seems like a breeze!

What are your tricks for eating healthy?

February is heart health month, so it's the perfect time to remind ourselves of the love and care our hearts need. Taking care of your heart should be a priority, as in Canada more women and men die from heart-related causes than anything else.

OK, so that's the bad news. Do you want to hear the good news? According to the Heart and Stroke Foundation, heart disease is totally preventable.

Did you know heart disease is preventable? Follow these eight steps to protect your heart from heart disease.

Here are eight ways to boost your heart health and help prevent heart disease:

1. If you're a smoker, it's time to quit. If you aren't, don't start, and limit your exposure to second hand smoke.

2. Make sure you get at  least 30 minutes of physical activity a day. This could mean waking up 30 minutes early to go on a walk, taking up a sport or walking up your office building's stairs a few times a day.

3. Fatty fish, nuts, whole grains and fruits and veggies are all foods that will help lower your blood pressure. Controlling your blood pressure is imperative to a healthy heart.

4. Boost your heart health by maintaining a healthy diet. It's pretty simply, really, all you have to do is eat a diet high in fibre, can your five to seven a day of fruits and vegetables, and reduce your intake of processed foods and foods that are high in sodium.

5. Reaching your ideal weight will also help protect your heart, and if you've implemented step two and four, your ideal weight will be right behind you!

6. Stop the binge drinking. Reducing your alcohol intake will boost your heart health in no time.

7. It's time to get your stress levels under control. Take up yoga (checking step two off your list), get a good night's sleep, limit work overtime and make it a point to clear your schedule for much needed down time are all things that will help reduce your stress levels.

8. Keep your overall health in check by remembering to visit your doctor regularly.

How do you keep your heart healthy?

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!)

A close friend in her 40s has been telling me she’s suddenly having a big problem with nouns and names. “I keep forgetting,” she said the other day, “Someone’s name will be on the tip of my tongue and I can’t spit it out. Susie, it’s the same for, you know, things…stuff…like, what d’ya call it…yeah, the thing, you know the refrigerator – no I mean Blackberry. Yes, that’s it.”

Nouns and names? That’s nothing compared to the struggle I’m having – with numbers. They keep changing on me. What was a zero has mysteriously morphed into a 6 and without any warning that 6 became a 10. I’m talking dress sizes. My dress sizes. When did they change the numbering system? Was I left off that email? It’s like the New Math all over again. I’m completely baffled.

I know I wore that size 6 black cocktail dress at my sister-in-law’s birthday…oh…just last year. So why didn’t it fit a few weeks ago? Why did I feel like a shrink-wrapped sausage? And who stitched that double-digit 10 on the dress I wore to work today? What gives?

My husband, ever so vigilant and considerate of my health, gently suggested the other day, with a little nervous laugh, whether my issues was with numbers or nachos? I can’t imagine what he was referring to. (What’s a little late-night snack while watching the news. A girl’s gotta eat.)

Instead of a night course in math, I’m embracing another lesson plan: Canadian Living’s 6-week slim down. Now, 6, that’s a number I can handle, especially when it promises a solution to my problems.

My problems? Well, granted, I’ve put on a few extra pounds, and I just don’t have that oomph in the morning these days. And, quite frankly, it’s been getting me down a bit. And that’s what this Slim Down program is going to help me with: smaller waist, fewer worries, more energy. It’s important to feel good about yourself and, of course, that often starts with looking good – in your own eyes.

And here’s another number I’m loving: 5.

5 easy ways I’m going to start living healthier today!
1. Exercise – girls just want to have fun! No earnest drills for me. I’m choosing some cardio work-outs that are easy to follow and enjoyable.

2. Better screen time: Sure I’m going to watch my fave movies (Cher was amazing in “Moonstruck”) but I’m also going to pop a few video workouts into the DVD player from time to time. And I’m going to invite a girlfriend over to join me.

3. Nix the noodles and nachos – get more greens! I’m cutting back on carbs and starch and filling up my plate with more fruits and veggies. And this Warm Mixed Vegetable Salad will be the way to go:

4. Walk the talk: No one loves a kaffee klatch more than I do, but who says I can’t talk to my best girlfriends – and get a little walking in at the same time. Each Sunday my pal Donna and I are going to hit the walking paths near my house in west-end Toronto. Friendship, some laughs and a little gossip will make the exercise all the more enticing!

5. 100 and counting! Getting back to my problem with numbers, I’m going to tackle another one. I’m going to cut 100 calories in 10 different ways! You can too. Check out “How to trim 100 calories and effortlessly lose unwanted pounds.

I’ll be updating along the way so please check in with me – I can’t wait to hear about your experiences, as well. I look forward to talking to you!

The big reveal: In my next post, I'm going to post my after-holiday weight.

Have you signed up for the 6-Week Slim-Down yet?

I've picked about two large yogurt containers full of delicious raspberries at my community garden the other day. To my benefit, none of the other gardeners seem too interested in picking these little red fruits. Fine by me, I could eat them by the fistful. And I will!

Read on to learn 4 raspberry health benefits and find delicious raspberry recipes.

Yum! There's nothing quite like fresh, local raspberries.

4 reasons why raspberries are good for you
1. Raspberries contain a high amount of antioxidants, and are known mostly for their antioxidant tannin called ellagic acid. Ellagic acid helps to prevent damage from free radicals - a group of odd numbered electrons that can cause damage when they react with DNA.

2. Some research has indicated that raspberries help ward off cancer.

3. They contain vitamin C, giving your immune system a boost every time you eat these tasty suckers.

4. Eating fruits and vegetables that contain antioxidant vitamins (like vitamin A, C and E) as well as cartenoids help protect your eyes from age-related macular degeneration. Add a handful of raspberries to you morning oatmeal to keep your eyes healthy.

Did you know
• Raspberries contain 50% more antioxidants than strawberries
• You can also find purple, gold and black raspberries
• British Columbia produces close to 80% of Canada's raspberries
• There are 200 different species of raspberries
• Raspberries belong to the rose family (no wonder they're so pretty!)

4 amazing recipes
1. Raspberry Chocolate Smoothie
2. Summer-Fresh Raspberry Freezer Jam
3. Raspberry Limeade (from Everybody Likes Sandwiches)
4. Peach & Raspberry Crumble (from Joy the Baker)

Swiss chard: Gross? Boring? Delicious? Exciting? I'll admit I've felt all these sentiments toward this nutritional powerhouse, but I've learned to love her. Maybe it took growing it from seed to feel totally enamored with this veggie, but we now have a strong relationship. In fact, I had Swiss chard burger last night!

Random thought: Have you ever looked at the nutrition facts label attached to a bunch of Swiss chard? It says it contains something like 800% of your daily intake of Vitamin K. That's crazy, right?

Read on for Swiss chard health benefits and 4 tasty Swiss chard recipes.

Dear Swiss Chard: I think I love you.

6 ways Swiss chard will boost your health
1. Swiss chard contains 13 (!) different polyphenol antioxidants.

2. Chard is a source of a phytonutrient called betalains, which are found in the veins and stem of Swiss chard. Betalains have an antiodixant, anti-inflammatory and detoxifying effect on the body.

3. Swiss chard contains a high amount of fibre and protein, both of which help stabilize blood sugar levels.

4. Like I mentioned above, Swiss chard is super high in Vitamin K - according to whfoods.com, there's six to eight times the recommended daily amount in just one cup of boiled chard. This vitamin helps you maintain strong and healthy bones.

5. It contains a high amount of Vitamin C, giving your immune system a boost with each and every bite.

6. High in Vitamin A, Swiss chard will help keep your eyesight in tip top shape.

Did you know
• Swiss chard comes from Sicily, not Switzerland.
• Apparently Swiss chard can also be called: chard, white beet, strawberry spinach, seakale beet, leaf beet, Sicilian beet, spinach beet, Chilian beet, Roman kale, and silverbeet.
• Boiling Swiss chard in an uncovered pot of water will help to release some of it's acidity, making the vegetable sweeter.
• You should start cooking the stalks before the leaves, as they're thicker and will take longer to cook.
• You can find Swiss chard with green, white, yellow, red or orange stalks.
• Chard is part of the chenopod species, along with spinach, quinoa and beets.
• It's super easy to grow from see in the garden or a container on your back porch or balcony.

4 delicious Swiss chard recipes to try
1. Swiss Chard Soup
2. Swiss Chard Double-Crust Pizza
3. Sausage and Swiss Chard Rigatoni
4. Swiss Chard and Sweet Potato Gratin (from Smitten Kitchen)

Do you like Swiss chard?

'Tis the season of fabulous rhubarb. I cut about a dozen stalks from my garden the other day, and as I was researching what to make with them - right now, Rhubarb Lemonade tops the list (is it healthy to add processo to it?) - I thought I'd also take a look at its health benefits.

Rockin' rhubarb will give you an awesome health boost.

5 ways rhubarb will boost your health
1. Rhubarb contains antioxidants like lycopene and anthocyanins, helping to fight off disease.
2. It apparently can help lower cholesterol, boosting your heart health.
3. Rhubarb stalks are a good source of fibre, benefiting your digestive health.
4. It contains vitamin K, an essential property that helps with blood clotting, protecting the bones and help fighting off liver and prostate cancer.
5. Rhubarb is also a good source of vitamin C (great for a healthy immune system), calcium, potassium and magnesium.

Did you know
• Rhubarb doesn't only come in red. You can also find pink and green rhubarb.
• The redder the stalk, the sweeter the rhubarb.
• Rhubarb has been used as a laxative for a long time.
• According to Wikipedia, rhubarb leaves are poisonous. So, um, don't eat those.
• My aunt once told me in old movies, crowds used to repeat "Rhubarb. Rhubarb. Rhubarb." over and over again to create background noise. This is probably true because she knows lots of things.

How to use rhubarb
Take your pick from pies, punch, muffins, smoothies and loaves! Rhubarb can be added to lots of things, but due to its bitter nature, it's usually paired with something sweeter (hence the popularity of summer's Strawberry Rhubarb Pie). It's best to pair it with naturally sweet foods - like apples and strawberry. In my opinion, rhubarb doused in sugar would negate its powerful health benefits. Though I'm not against a treat once in a while.

In his book Supereating, Ian Maber says "Like many fruits, rhubarb is best eaten with a fat to help absorption of carotenoids and vitamin K. The refined sugar often added to rhubarb can affect magnesium levels in other foods, so sweeten with apple juice instead."

Though I'm sure there are some folks out there who eat the stuff raw, most people like to bake or cook it first. When using it for punch or smoothies, it's best to pour boiling water over it and let it sit for a while to soften up.

Find out how to choose and store rhubarb here.

Rhubarb recipes to enjoy
• Lamb and Rhubarb Stew with Mint
• Rhubarb Frozen Yogurt
• Strawberry Rhubarb Sorbet
• Healthy Rhubarb Muffins from Sweet Basil
• Rustic Rhubarb Tarts from Smitten Kitchen

Do you love rhubarb?

I'm away on holiday this week, but thought I'd leave you with a link to a super fabulous nutrition article that will leave you with lots of reading. Whether you're interested in weight loss or just want to boost your health, it's got tons of expert nutrition advice for you. Find out the top nutrition trends we can't stop talking about plus how to eat for energy, plan the perfect detox, choose healthy foods, reverse the clock with anti-aging advice and awesome weight loss tips.

Check out the article Discover nutrition trends tailored to your needs here!

February is heart health month.

The Heart and Stroke Foundation says that nine out of 10 Canadians are putting themselves at risk for heart-related illnesses by being overweight and physically inactive. The estimate that each year a total of 250,000 potential years of life are lost in Canada due to heart-related illnesses.

Did you know there are certain food you can eat to boost your heart health, reducing the risk of hearth disease and other heart-related illnesses down the road?

Take care of your heart.

5 foods that will boost your heart health
1. Fish
Eat fish that are high in omega-3 fatty acids, which may help lower blood pressure. Salmon, herring and mackerel are all great options. Heath Canada recommends eating fish twice a week. Why don't you start tonight with this delicious Herring and Apple Winter Salad?

2. Nuts
Studies have shown that nuts like almonds, hazelnuts, pecans, pistachios and walnuts may help reduce the risk of heart disease. Sprinkle nuts on your cereal or add them to your salad.

3. Berries
Berries are high in anti-oxidants and heart-health flav0noids - helping to prevent inflammation and keeping blood vessels strong. Start your day off with a refreshing berry smoothie. Yum!

4. Dark chocolate
I'm serious here! Dark chocolate is a heart-healthy food. It contains falvonoids, which may help lower your risk of heart disease. So go snack on a few squares of dark chocolate right this second.

5. Reduce sodium intake
High levels of sodium can cause hypertension (high blood pressure), so reduce your intake. You can do so by avoiding packaged foods, making healthy choices when eating out and by limiting your use of canned foods.

What do you do to keep your heart healthy?

Don't forget to enter to win a flu ready prize pack.

Wow! So many of you entered into the Mott's healthy holiday giveaway. It's a shame I could only pick one winner because you all had such wonderful advice about staying healthy over the holidays.

Congratulations to Shirley P. You've won a Mott's Garden Cocktail Healthy Holiday Survival Kit, including a bunch of different kinds of Garden Cocktail, a $50 Loblaws gift certificate, fitness supplies, and what looks to be a very handsome basket.

Shirley P's says:

"I stay healthy by the old adage 'moderation in all things'."

Great advice (which I too often forget).

Thanks to all who entered!