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% [?]

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: 36% [?]