Ann Douglas shares her weight-loss story. Image by: David Wile
Ann Douglas shares how a walking routine and being kinder to herself helped her lose 120 pounds.I had almost given up on ever losing the extra weight I'd been carrying around my entire life. It was January 2013. I was staring down a milestone birthday (50) and the number on my scale (286 pounds). Heading into midlife with more than 100 extra pounds increased my odds of a premature death or disability. I wanted so much more for myself and my family.
|This story was originally titled "Many Steps Forward" in the October 2014 issue.|
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Eat these foods when you're under the weather. Image by: Getty Images
Eat these foods and drinks when you're sick with the flu to feel better faster.
No one wants to feel hangry or get hit with a midday crash—but that doesn't mean you have to visit the office vending machine. Instead, curb hunger pangs with these healthier, expert-approved alternatives.
1. Swap: Microwave popcorn for cauliflower popcorn
Even light microwave popcorn can be loaded with sodium, trans fats (which raise bad cholesterol and lower good cholesterol) and artificial colours and flavours, says Kelowna, B.C.–based registered dietitian Tristaca Curley. Instead, cut a head of cauliflower into bite-size pieces, then roast in the oven with some olive or coconut oil and sprinkle with sea salt flakes. This low-calorie, folate- and potassium-rich sub is a satisfying twist on that movie-night favourite.
Photography by Angus Fergusson
2. Swap: Store-bought gorp for DIY trail mix
Ready-made trail mixes can be full of sugar and salt, so create your own snack of walnuts (the nut with the highest levels of omega-3 fatty acids), unsalted sunflower seeds, dried apple bits and unsweetened shredded coconut. Add chocolate chips for an extra hit of sweetness. "For a tart superfood top-up, add golden berries, which resemble golden raisins," says Toronto-based registered nutritionist Joey Shulman. "They're lower in sugar versus other small berries, and they contain linoleic and oleic acids, which help with fat oxidation." Or add resveratrol-rich mulberries for their antioxidant punch.
3. Swap: Potato Chips for kale chips
"Regular chips contain trans fatty acids, the bad fat that can lead to heart disease and elevated cholesterol," says Shulman. "This superfood alternative is loaded with vitamins A, C and K." Tear kale leaves into bite-size pieces (discard thick stems), toss with olive oil and salt, then roast until crisp.
4. Swap: Salted pretzels for roasted chickpeas
Sure, pretzels may be low in fat, but they're loaded with salt and have no real nutritional value, says Curley. For a crunchy alternative, try oven-roasted chickpeas. These legumes are high in fibre, protein and iron, making them an ideal "fill me up" snack. Toss together chickpeas, olive oil, sea salt and your favourite spice (think smoked paprika, ground cumin, cayenne pepper or garlic powder), then roast until golden brown and crunchy.
5. Swap: Cheese crackers for a seaweed snack
Most crackers are processed carbs laden with artificial colours, preservatives and other additives. "In their place, top a sheet of nori with some canned tuna, smoked salmon or a meat alternative, like grilled tofu," says Curley. The seaweed is super satisfying and guilt-free: There are only five calories per sheet. Plus, sea vegetables are full of vitamins A and C, calcium, iodine (essential for metabolism) and iron.
6. Swap: Chocolate pudding for avocado and cocoa pudding
Chocolate puddings can be drowning in high-fructose corn syrup. For a healthier treat, mash an avocado, then stir in two tablespoons each of cocoa powder and hemp seeds and a quarter cup of honey, says Curley. This pudding is low in sugar and a great source of monounsaturated fats, vitamin C and fibre.
7. Swap: Granola bars for energy balls
Granola bars can contain as much sugar, fat and refined carbs as a chocolate bar. "Instead, stir together a cup of oatmeal with half a cup each of nut butter, hemp seeds and dried fruit," says Curley. Maple syrup or honey will help it stick together. This homemade option is high in fibre and protein, low in sugar and free of additives.
8. Swap: Chips and dip for hummus and carrot or zucchini coins
Processed foods like chips can raise blood sugar, triggering a release in insulin, which then lowers blood sugar. In the short term, these highs and lows actually increase cravings; in the long run, they can lead to weight gain. Try this clever swap from Curley. Using a mandoline or a sharp knife, slice carrots or zucchini into coins. Toss with olive oil, salt and pepper, then bake until golden brown and crisp. Serve with a side of hummus. (Brownie points if it's homemade!)
9. Swap: Banana chips for a loaded banana
This snack is often coated in sugar and deep-fried to give it crunch, so choose a fresh banana, which is glycemic index–friendly, suggests Curley. (Foods with a low-GI value are digested more slowly, so they won't cause a spike in blood sugar.) Top the banana with two tablespoons of your favourite nut butter, then roll it in hemp seeds. "You'll get a slow, steady rise in your blood sugar, so you'll feel full for longer," says Curley. Plus, this satisfying switch-up delivers potassium, protein, iron and omega-3s.
10. Swap: Chocolate-covered almonds for apple rings with nut butter
Almonds are a great snack, but when they're coated with chocolate, they turn into a treat. For a healthier option, slice a cored apple into rings. Top each slice with natural peanut, cashew or almond butter and sprinkle with hemp seeds, which are a great source of protein and omega-3 fatty acids. "Apples are loaded with fibre and vitamin C," says Shulman. "Look for unprocessed nut butters; they're rich in good fats, which contain essential fatty acids such as omega-3s and monounsaturated fats."
fruit and veggie smoothie
These speedy breakfast recipes are easy, quick and chock-full of health benefits. Make them at home or look from similar items on restaurant menus!
Starting your day with a smoothie is a great way to get a head start on your daily recommended dose of fruits and veggies. To help you feel full after your morning drink, make sure it has a protein base like plain Greek yogurt, non-GMO soy or hemp protein powder or almond milk. Then add in some greens like cucumber (anti-inflammatory and hydrating), spinach (high in iron and full of antioxidants) or kale (high in antioxidants and vitamin K). Throw some low-glycemic index fruits inside like wild blueberries or strawberries and a potassium-rich banana to offset the greens. Finally, add some chia seeds to the mix and you've got a power-packed drink that will provide energy and loads of health benefits.
Don't buy the parfait at your local coffee shop—it's often chock full of unnecessary sugar. Make your own at home with full-fat plain Greek yogurt and home-made granola. Make a delicious at-home version with rolled oats, nuts, seeds, banana and unpasteurized honey. If you're opting for store-bought granola check the nutrition labels for the amount of sugar and preservatives. Muesli types of cereal generally have less sugar and more nuts and seeds. Top it with fresh, seasonal fruit.
If you're sick of plain old oatmeal, try a quinoa bowl for breakfast. Cook your quinoa the night before and add in some nuts and seeds for good fats to start the day. Skip the raisins and honey if you want less sugar. Cinnamon has been found to help control blood sugar levels, so it's an easy and tasty way to spice up your meal.
Eggs are a complete protein and they'll help you feel full longer so experts recommend eating them first thing. This egg dish has spinach, a potent, iron-rich antioxidant and mushrooms, which can boost your immune system function. Feta cheese has vitamin B12 and calcium. Pair one or two mini frittatas with a whole wheat English muffin if you're worried about going hungry.