Learning how to read food labels is like learning a different language for some. Don’t give up! Try to avoid buying packaged foods as much as possible. You should be able to recognize everything on the label that goes into the making of your food. Cooking food at home will help you to avoid chemicals like MSG (aka: hydrolyzed vegetable proteins) that are added to processed foods. Everything morsel you put into your body should be wholesome and nourishing  this is  of course what your body relies on to get you through the day. We need to learn to give thanks to our bodies by feeding it premium fuel !

Avoid processed foods like white breads and rice. The processing techniques strip the grain of essential nutrients and fibre that your bodies need. Focus on whole grains to help stabilize blood sugar and keep you satisfied. Brown rice, quinoa, lentils, buckwheat, slow cooking oats are all examples of easily acessible grains that are more nutrient dense than the “white” counterpart.

It’s hard to avoid buying some packaged foods, so here is a guide on what to look for:

Fats (total) :

Fat is good for you, always keep this in mind. It helps keep us feeling full and balances our hormones. You should try to have a small amount of healthy fat at every meal, to help absorb fat soluble nutrients. The key is choosing the right kinds of fats. A good rule of thumb is to look for meals that have around 5 g – 10 g of fat total.

Trans Fats:

This is known as a “bad” fat. This fat contributes to cardiovascular disease and many other health concerns. Try to avoid this fat as much as possible, it is found in fried foods and packaged baked goods, look for “trans fat free” products.

Saturated fats:

Look for small amounts, not more than 2g/serving. We require some saturated fats in our diets, but generally are getting way too much from excess butter, whole milk dairy products and high-fat meat. Of course there are exceptions to every rule: plain low fat yogurt or milk is preferred over the fat free and sugar free versions.

Unsaturated fats:

Rarely appear on labels because they are often deficient in processed foods. Naturally found in raw nuts, cold water fish, flax and hemp seeds. These fats are often given as an extra supplement to the diet. You can eat several grams of this fat without guilt.

Extra virgin olive oil and flax oils are also healthy sources of fats that should be included in your diet on a regular basis. They contain fats that are easily used by the body for energy. When baking try using safflower oil, its a great source of omega-6 fatty acids.

Carbohydrates (total):

The overall number isn’t as important as the breakdown of sugar and fibre. Too many people get caught up in the carbohydrate value listed on the side of the box, and fail to note that up to 60% of your daily intake should be from carbs. Most of your carbohydrates should come from vegetables and whole grains (brown rice, quinoa, buckwheat), lentils and beans.

Fibre:

Many health benefits are associated with high fibre diets. It is in fact considered a carbohydrate, but because it is not fully digestible by the human body, fibre doesn’t contribute as many calories to you daily total as other sources of carbohydrates.

Sugar:

It is estimated that Canadians consume approximately 13% of their caloric intake as added sugars, equivalent to about 65 g of added sugars per person per day.. Simple sugars, white flour, white pasta, high-fructose corn syrup should all be avoided as much as possible.

Protein:

Protein is made up of amino acids which are the building blocks for our muscles and tissues. It is essential to have enough protein to repair and rebuild the wear and tear we encounter in a day. If you try to aim for between 10-15 grams of protein per meal this should be enough. But if you are trying to increase muscle mass, bulking up or doing high intensity exercise then you will need more protein in your diet. There is quite a bit of confusion out there surrounding protein supplements and bulking up, I will write about this in a later entry. Most importantly, we must pay attention to how the overall meal is balanced with protein, fat and carbohydrates.

Other:

Lets not forget about North America’s addiction: SALT… the recommended daily allowance suggests no more then 1500 mg of sodium. How much sodium do you think the average Canadian consumes in a day? 4000 mg !! Unbelievable, I know, but it is too easy to get carried away. Look for an upcoming entry on the nutritional and health risks associated with high sodium intakes.

Something to keep in mind:

Fat: 1 gram = 9 calories

Protein: 1 gram = 4 calories

Carbohydrates: 1 gram = 4 calories

Alcohol: 1 gram = 7 calories

Sugar:1 gram = 4 calories

Grilled Vegetable and Chickpea Salad

This salad is so tasty, just trust me. Luckily, I have an indoor grill, which makes it easier to make this salad, but if you use a George Forman grill or the equivalent it should turn out great.

2 bell peppers cut in strips

1 green zucchini

1/4 red onion cut in strips

6-8 cherry tomatoes

1/2 pack herbed goat cheese

1/4 cup sunflower seeds

3 tbsp balsamic vinegar

3 tbsp olive oil

Cooking spray

salt and pepper to taste

Preparation:

-Spray and preheat the grill and put all the vegetables except the tomatoes on the grill.

-Mix together oil and vinegar and brush on the vegetables.Season while on the grill.

-Open and rinse chickpeas in a strainer.

-Take vegetables off grill and dice them, then proceed to add the chickpeas.Season to taste.

-Serve warm and add sunflower seeds and use a fork to put some herbed goat cheese on top.

-Eggplant is a great edition to this dish!!

Popularity: 39% [?]

In school, we have had to use the newly revised food guide in many applications, I thought it was essential that I share my experiences with you. Eating Well With Canada’s Food Guide recommends certain servings of each food group for adults:

If you really start analyzing your eating patterns and compare it to the recommended values, you will be able to see where you may fall short. Try this as a little experiment to see how you fare!

Canada’s Food Guide recommendation of five to ten servings of fruits and vegetables certainly seems unachievable until you familiarize your self with a proper serving size. Next time you are in the kitchen, keep the following portion control guidelines in mind. Following these guidelines will help you to eat a wide variety of foods and make certain you get the nutrients you need.

Here are some tips for controlling portions:

* One serving of meat, fish or poultry should be about the size of your palm of your hand or a deck of cards.
* An apple or one cup or orange juice counts as one serving of fruit.
* One serving of grain products should be about the size of a small fist or a tennis ball, this is equivalent to about 3/4 cup or one slice of bread.
* Avoid fast food and eating at restaurants when possible, these foods are packed with hidden fats and salt ( thats why it tastes SO good).
* Eat frequent smaller meals, this way you never get so hungry that you binge and regret it later.
* Eating isn’t a race to finish! Try putting your fork down in between bites to help pace yourself. Chew your food thoroughly and try to keep your eating patterns in mind. Eating quickly can give you tummy troubles and gas. Pace yourself and you may find that you start to feel full before finishing your plate .
* Choose healthy snacks during the day. This may help to prevent overeating, see my entry on Mindful Snacking for more helpful hints.
* Drinking a glass of water before and with your meal can help to prevent overeating, give it a try!
* If you have to venture in to desert following a meal, try splitting it with a friend or just have a bite ! Try and pick something with fresh fruits if possible.

A recipe for your thoughts…

Mexicali Fish Dish

-1 1/2 pounds of white fish ( the lower fat options are perch, pike, carp, trout, sole or cod)

-1 cup Allegro cheddar cheese, shredded

-1/2 cup baked corn chips, coarsely crushed

-1 avocado, peeled, pitted and sliced

-1/4 cup low fat sour cream

PREPARATION:

1. Preheat oven to 400 degrees F.
2. Lightly spray an 8 x 12″ baking dish.
3. Rinse fish filets under cold water and pat dry with paper towels.
4. Lay filets side by side in the dish.
5. Pour salsa over the fish and sprinkle with shredded cheese.
6. Top with crushed corn chips.
7. Bake, uncovered, for 15 minutes OR until fish is opaque and flakes are crispy.
8. Serve topped with sliced avocado and sour cream.

Popularity: 66% [?]

As I write to you today, I sip on a cup of freshly brewed coffee just like the one above …. Mmm!

For most of us, at some point in our lives we are introduced to the benefits of caffeine, that is usually by way of coffee or tea. Many North Americans drink a coffee in the morning to “wake up” or when they are experiencing a mid-day energy crash. It serves as both a stimulant and a social ritual, shared with family and friends. Coffee is shared world wide, its found in almost every culture in one form or another. I thought it is a worthy topic to discuss because of its popularity in our society and also to dispel some of the rumors surrounding it. As a regular coffee drinker, I wanted to explore the pros and cons of coffee consumption for my own knowledge and peace of mind and of course to pass it on to others!

First off, Caffeine can have diverse effects on individuals:

-it can stimulant or suppress you appetite

-promotes alertness and enhances mental focus.

-increases motility of the gut which in turn keeps you regular

-the caffeine in coffee can cause an upset stomach, especially if its the first thing you drink when you wake up (empty stomach).

-can promote ulcers or damage of the lining in the stomach, usually only seen when consumed in excess or in people with existing gastric complications.

-some people experience heartburn or acid reflux

-too much caffeine can increase you heart rate and blood pressure

-consuming large amounts caffeine can cause dehydration, because it is diuretic. This can cause a series of symptoms including anxiety and jitters.

-coffee in excess itself can interfere with absorption of vitamins and minerals including calcium and iron.

A few times during exams at school, I have experienced the feeling of being over caffeinated, anxiety and jitters are common side effects of excess intake. It is a good idea to drink some water in between cups. If you find that you are particularly sensitive to the effects of caffeine than you should avoid consuming coffee or tea in the evening, as it can interfere with a good nights sleep.

Nancy Clark writes an interesting chapter in her book “Sports Nutrition Guidebook”, which is by the way is a book I would recommend to any health conscious individual. She speaks to frequently asked questions surrounding caffeine and exercise.

One note that I found particularly interesting in her book was about whether or not coffee contributes to your daily fluid requirements. The answer is “yes!” This was a large sigh of relief for me, because I was always under the impression that coffee does more bad for your body than good regarding hydration levels. Clark discusses several studies that explored caffeine intake, sports performance and urine output. These comparisons helped me to better understand the science behind caffeine.

The best way to drink coffee or tea is black, when you start adding cream and sugar to each drink it can begin to add up. In fact if you have 3 regular coffees per day, the calories found in the cream and sugar could displace a wholesome snack or small meal. If you are ready to make a change, try 1 % or skim milk in place of cream and try Stevia or a sweetner of your choice where you use sugar.

I have recently discovered Stevia, it is a zero calorie sweetner, naturally derived from chromium and inulin. I found it at the local health food store and have tried both the liquid and powder forms. They even have to-go packets to keep in your purse. Give it a go!

Here is a comparison of some common sources of caffeine:

Brand                                                                                        Caffeine (mg)

Tim Horton’s, brewed, large (16 oz)                                                  140

Starbucks Grande House Blend (16 oz)                                             320

Generic brewed, 8 oz                                                                        95-200

Generic brewed, decaffeinated, 8 oz                                                 2-12

Generic instant, 8 oz                                                                       20-180

Espresso Shot, 1 oz                                                                     40 (30-90)

Starbucks Vanilla Latte, 16 oz                                                           150

Starbucks is notorious for having an abundance of fancy and tasty sounding beverage offerings on their menu. Keep an eye out for sugar shots, whip cream or high fat frozen mixes added to your drink of choice.  If you are looking for a lower calorie choice try a skim milk latte sprinkled with cinnamon and add your own Stevia to taste. These are a good source of protein and calcium and can be a smart choice if you “skip the whip”.

Overall, coffee consumption in moderation 1-2 cups per day is “okay”. This is of course dependent on the individual tolerance to caffeine, if you have been instructed to avoid coffee by your doctor then maybe coffee is not right for you. But for people who can tolerate it,  studies have shown that there are no detrimental effects associated with moderate consumption. This conclusion about coffee puts my mind at ease! So go ahead and enjoy a cup or two!

Source: Sports Nutrition Guidebook by Nancy Clark

Cacao Almond Bars

These wholesome bars are great when you are on the go. They are jammed full of goodness including fibre, and even antioxidants. Simply delicious!

1/4 cup natural almonds,

1/2 small zucchini, grated

1 1/2 cup oats (not instant)

1/2 whole wheat flour

1/2 cup wheat bran

1/2 cup wheat germ

1/2 cup brown sugar Splenda

1/4 cup raw unsweetened cacao beans

2 tsp vanilla

1 tbsp nutmeg

1/2 tsp each baking soda and powder

2 tbsp butter or margarine

1/4 cup unsweetened apple sauce

1 egg

8-10 drops liquid Stevia

PREPARATION:

1- Preheat the oven to 375 F.

2-Place almonds and raw cacao into food processor and blend well. It is okay if there are still some big chunks, this adds to      the texture.

3-Mix all the dry ingredients into a large mixing bowl.

3- Mix all the wet ingredients into another, then fold the wet into the dry.

4- Make sure the consistency isn’t too thick or too runny. Use a few teaspoons of water to create the right consistency,            which should be that of a cookie batter.

5- Bake on parchment paper for 18-20 minutes or until golden brown.

As you can see, I have used many of my “substitution” tricks in this recipe to replace most of the fat. There is always room for improvement in recipes!  In fact these bars would be perfectly complemented by a nice warm cup of coffee!

Popularity: 18% [?]

Dancers Pose

Besides nutrition, yoga is another one of my passions. It has amplitudes of health benefits and I think that everyone should give it a fair chance!

There is a stigma surrounding yoga, most men have it classified as a female sport, but this is far from the truth! Yoga has become the new cross training for men and women who are looking to increase their flexibility and condition their ENTIRE body. It will provide that extra little edge in your golf swing or hockey game, and makes you feel amazing all around!

It improves skeletal and muscular strength. While practicing yoga, pilates and weight training your body develops fast twitch muscle fibres, which help to boost your metabolism. Activities like running hockey help your body to develop slow twitch muscle fibres, these promote endurance during activities but they are less beneficial to your metabolism. A great marriage of activities is yoga and running, as you will develop a balance of both types of muscle fibres and both activities will balance each other out. Running is fantastic for your cardiovascular fitness, but like any activity, it can cause wear and tear on your joints and muscles, that’s where yoga comes in, stretching releases tension and tightness in your muscles that lead to soreness.

Yoga is a full body workout. 
In most sports such as hockey or soccer, you tend to utilize only 10 to 15 per cent of the muscle groups, whereas yoga provides movements that include every muscle, joint and organ. You use muscles you would never know you even have.  The movements oxygenate the blood, creating more energy when you finish the exercise as opposed to depleting the body of it. When I first started practicing yoga, what kept me going back to classes was the rush I felt  after a class, my teacher described it to me as a “yoga buzz”, its remarkable.  Cardiovascular, skeletal, muscular and endocrine systems are all exercised during practice, as the organs are massaged and cleansed during a class.

Stay tuned for part 2 ….

Pumpkin Curry

1 ½ tbsp olive oil

1 large onion, diced

2 tbsp garlic, minced

½ large can pumpkin

1 can chickpeas or mix beans, rinsed

1 cup broccoli

¾ cup cauliflower

2 large carrots grated

1  green zucchini, cubed

1 ½ cups green beans

1 cup baby spinach

2 tbsp marsala seasoning-Club House brand

2 tsp hot red pepper flakes ( or more if you prefer)

Season to taste. (salt and pepper)

PREPARATION:

1- Soften onions, garlic  in the hot oiled wok or pan until fragrant. Add red pepper flakes.

2-Add vegetables starting with the green beans and broccoli. Stir for 5 minutes.

3-Add pumpkin, chickpeas and seasoning and baby spinach.

4- Simmer for 10-15 minutes.

Try this delicious dish with quinoa and a toasted piece of whole wheat pita for dipping! Halved Brussel sprouts are a nice addition to the variety of vegetables in this dish!

Looking for a protein boost? Add some chicken or tofu!

Popularity: 70% [?]

Ohhh December! Tis the season. Holiday parties, baking, feasts and alcohol are seemingly unavoidable, as they pop up everywhere you go! For me it is really a love-hate relationship. I thought it was only appropriate that I make holiday edition post. Here are some helpful hints that will help you to stay healthy but still enjoy the holidays!

Eat before the party: We all know that when we are over hungry, we are more prone to overeat, this can be devastating at a holiday party where you are surrounded by chocolate covered everything! Be sure to eat a wholesome meal before you leave, to avoid over indulging on sweets and high fat foods.

Watch your portion sizes: treat yourself a nice drink, dessert, chocolate or sweets without feeling guilty , but always remember to keep everything in moderation.  Try smaller portions, that way you can try a little bit of everything. Try splitting sweets with someone so you don’t feel obligated to clear you plate.

Alcohol or Dessert? instead of coolers, beer, and creamy liqueurs, try a nice VQA red wine or drinks with mix which are lower in calories. Vodka with soda and a lime is a refreshing and lower calorie choice! Its important to remember that calories from alcohol tend to be stored in the abdomen, hence “beer belly”.

Make your “treats” worthwhile: If you are going to treat yourself, ensure that you choose your treat wisely. You wouldn’t want to “waste” your treats on something you don’t truly LOVE.

Drink plenty of water: alcohol and coffee or espressos dehydrate your system. Drinking water before , during and after a meal can help prevent overeating. A tea after dinner is perfect to help the digestion process.

Physical activity: Don’t forget to try and include at least 30 minutes of exercise  2-3 times per week. Try to take nice walks with your family and friends and enjoy their company! Skiing and snowboarding are always popular winter sports!

Mango Chicken Stirfry

1 ½ tbsp sesame oil

12 oz skinless, boneless chicken breasts, sliced into bite sized pieces

1 ½  diced peppers ( any colour of your choice)

6-8 brussel sprouts, halved

¾ cup green beans

1 carrot grated

1 mango, peeled and diced

½ tsp red chili flakes

½ cup low sodium chicken broth

3 tbsp Hoisin sauce

2 tbsp low sodium soy sauce

1tsp cracked black pepper

Preparation:

1- Heat oil in a wok, and brown the chicken.

2- Start adding the vegetables, starting with the brussel sprouts and

green beans as they will take the longest to cook.

3-Add stock and the rest of the ingredients. Cook for 10-15 minutes.

4-Serve over brown rice or quinoa.

Popularity: 35% [?]

Now here is a hot topic, the many benefits of green tea (Camellia sinensis). As you read through this keep an open mind, all of these benefits are not going to happen over night, aswell they are still being investigated.

Since ancient times green tea has been considered a health-promoting beverage. In recent years, researchers worldwide have investigated the potential benefits of green tea and its most abundant catechin, epigallocatechin gallate (EGCG). This very powerful antioxidant has been plastered all over health products recently and is labeled as green tea extract.

Unlike black tea, green tea production involves very little processing and fermentation and therefore, green tea brews are rich in catechins. Green tea has been rumored to have a number of potential health benefits in areas such as cardiovascular disease, cancer prevention, glucose homeostasis (blood sugar spikes and dips), bone and dental health. In addition to serving as antioxidant, green tea polyphenols may increase the activity of andioxidant enzymes in the small intestine, liver and lungs. While doing my research for this entry most studies concluded that although there is some promising evidence in all of these areas, more research and clinical trials are needed.

Due to the dramatic rise of obesity, metabolic syndrome (see definition below) and type 2 diabetes, green tea is now being looked into for its connections in these areas more than ever. Diet and exercise have been proven to be particularly important for prevention and early management of metabolic syndrome. It has been shown that green tea, when consumed on a daily basis, combined with a healthy active lifestyle supports health.

Finally, green tea may also boost you metabolism and fat oxidation and in particular during physical activity. Small and collective effects on digestion and metabolism could be responsible for the longer-tem effects of green tea on the body, and these long-term effects especially with moderate physical activity.

The September 2009 edition of Oxygen Magazine had an article that really caught my eye, called “Lose fat with green tea”. They suggest that ‘the more you drink, the more fat you can shed’. Now, I agree that there have been connections made between green tea and health benefits, but I feel that is a little early to be making statements like ‘loose 11 pounds’. Now don’t get me wrong, I love reading Oxygen for motivation but I just have a hard time believe such strong statements,  there is more to the story.

Even though there green tea lacks the scientific backing, I still give it a thumbs up, this is because it is packed full of antioxidants and with all the environmental stressors that we encounter each day it is essential that we fight back. I look forward to the results of future studies on green tea, I really do hope all of the potential benefits are true!

If you are a coffee drinker, green tea everyday may seem unreasonable. What I did was try substituting green tea where I would normally have coffee. This was hard at first but once you get into the green tea groove, you’ll find that you have completely forgotten about that wonderful taste of coffee.

What is metabolic syndrome?

It is a group of conditions that put you at risk for heart disease and diabetes. These conditions are:

-High blood pressure

-High blood sugar levels

-High levels of triglycerides, a type of fat, in your blood

-Low levels of HDL, the ‘good’ fat, in your blood

-Too much fat around your waist (visceral fat)

There is much debate over the definition or cause of metabolic syndrome. The cause might be insulin resistance. Insulin is a hormone your body produces to help you turn sugar from food into energy for your body. If you are insulin resistant, too much sugar builds up in your blood, setting the stage for disease.

MEDLINE PLUS

Tips for preparation:

-For green tea, heat the water to just below a boil, all other teas bring to a boil.

-steep for 3-5 minutes, if you are using a tea bag, dunk it a few times.

-try adding honey or lemon, it can help increase the absorption of all the green tea goodies.

-try it cold! It will keep for up to 3 days if refrigerated.

Turkey Burgers:

1 package of extra lean ground turkey

1 tsp dry mustard

1/2 diced sauted onion

Pinch of salt of pepper

1 egg- try the Omega 3 variety

1/2 cup bran ( a sneaky way of adding fibre)

1 tsp garlic powder

1 tbsp Worcestershire sauce

1 pinch of chili flakes (optional)

Preparation:

1- place all the ingredients in a bowl and mix thoroughly.

2- Form 4-5 patties. Preheat grill.

3- Spray grill with cooking spray and place patties on the grill.

4-Cook until they are no longer pink inside.

Popularity: 99% [?]

Quinoa with Oats

A very healthy alternative for pasta or rice, besides chickpeas is a whole grain called, QUINOA (“keen”-“wa”). It is well known for its great profile of amino acids and is a complete protein! And yes, you guessed it, is also a great source of FIBRE! Making this substitution is especially beneficial for vegetarians, helping them to reach their daily protein requirements without having to think about complementary proteins.

Quinoa is found in the organic section at the grocery store or at any bulk or health food store. It has the same cooking instructions as rice or cous- cous, it does look a little different but please don’t let it scare you! Quinoa is bland alone but is perfect in place of rice, pasta or cous cous in any meal.

Quinoa is a superior food, it is so versatile and can be used to substitute for so many carbohydrate choices. Quinoa is a fantastic wheat-and gluten-free choice, probably the least allergenic of all the grains. Try this recipe that I found in Tosca Reno’s “The Eat-Clean Diet Cookbook”.

Quinoa with Oats: Pg: 89

1 cup quinoa, soaked for 2 hours

1cup steel-cut oats

¼ tsp sea salt

3 cups water

1 tsp cinnamon

1 tsp vanilla

¼ cup raisins

Preparation:

In a medium saucepan with a lid, place soaked quinoa, steel-cut oats, sea salt and water. Bring the mixture to a boil and reduce heat. Cover and let simmer for 30 minutes. Remove from heat, stir in other ingredients and let sit for several minutes. Serve hot.

* Try this with unsweetened applesauce

Popularity: 40% [?]

I’m sure you have all heard of or seen what varicose veins look like. They are those unsightly blue veins that pop up usually on the leg. Some people are more prone to them because they run in their families, or get them when they are pregnant, but another main cause of these painful, enlarged veins are- you guessed it, not enough fibre! What happens is when you have a low fibre diet, it is harder to release bowel movements. This extra effort and strain increases the pressure in the abdomen, with slows down the blood flow into the lower part of your body. This increased pressure can over time weaken the walls of the veins, leading to varicose veins and even hemorrhoids!  The take away message here is make sure you eat a diet rich in vegetables, fruits, legumes and whole grains to promote a healthy gut!

From the Condensed Encyclopedia of Healing Foods, pg: 914

Here is a high fibre meal idea that will keep you going! I make it all the time, try it, I’m sure you’ll enjoy it!

Lentil salad

-one can lentils ( be sure to rinse thoroughly before use)

-one can of corn

-one tomato diced

- one half of a cucumber diced

- one diced pepper ( any colour of your choice)

-1 tbsp lemon or lime juice

-1 tsp cumin

-2 tbsp balsamic or red wine vinager

-2 tbsp unsalted, dry roasted sunflower seeds

-1 tbsp extra virgin olive oil

- pinch of salt… lots of pepper

Preparation:

Make certain that all of your vegetables are cut up to around the same size.

Mix all ingredients together in a large bowl and chill before serving. Try substituting a bowl of this for lunch one day! To complete the protein, add cheese cubes or serve with a glass of low-fat milk.

Sick of lentils? Substitute chickpeas or a chickpea-fava bean mixture!

A nice addition to this salad, especially in the summer is halved grapes and a little goat milk feta cheese . Refreshing! Or maybe you want a little kick, if so try a pinch of red pepper flakes or tabasco.

Popularity: 32% [?]