Super Slimming Snacks!



Super Slimming Snacks!

One of the most common questions I get is:

"What should I snack on?"

There are tons of options out there, but the key is finding something that is balanced with both PROTEIN & FIBRE to keep you feeling full and take the edge of your next meal.

The more natural the better! Here are a few of my faves:



1. The Simply Bar - FILL UP ON PROTEIN. NOT, SUGAR FAT & CALORIES

These bars now come in some awesome flavours like CARAMEL PEANUT, CINNAMON PECAN & LEMON COCONUT. My all-time favourite is definitely the peanut butter chocolate though...

 They are also gluten free, low glycemic and vegan.

Compared to traditional granola bars, these fill you up much longer and leave you with a lasting energy, versus a crash and burn feeling that you get from other bars.

Convenient, and a great Canadian-born product to keep on hand for travel and a "plan-B" option when fresh whole fruits, veggies and nuts are not available.

http://www.wellnessfoods.ca/

2. Simply Protein Chips -

These are one of the only high-protein chips I've seen! I love the fact that they are portion controlled for < 150 calories and actually leave you feeling quite full and satisfied. They are a little bit more crunchy than the average potato chip, but the sweet and spicy flavour certainly compensates for the extra crunch.

I highly recommend these for a pre-dinner snack!

http://www.wellnessfoods.ca/simplyproteinchips-chili.html 

  Whichever snack food you choose, just remember that portion control is the key to keeping the calories in check!

  

Eat More and Stay Trim - Summer Favourites!!

Now that the sun is shining and summer has officially arrived in Vancouver, it's time to take advantage of the colourful local and seasonal foods.

One approach that I tend to practice and preach is the VOLUMETRICS approach based on Babara Rolls books and research.

If you're a food lover such as myself, this is the best way to fuel up on fewer calories while maximizing overall nutrition.

The trick is to find foods that have a high percentage of water and fibre.

Here are a few of my summer favourites:


1. Berries

 

Local berries are only in season for a few months, so stock up while you can. If you have the freezer space, buy a flat and freeze some for winter!

- Top your oatmeal with fresh berries instead of using dried cranberries or raisins
- For weekend brunch do an omelette or poached eggs, but skip the juice and add fresh berries over plain yogurt on the side.
- Add berries to smoothies or protein shakes
- Pair with dark chocolate or 1/2 cup frozen yogurt for dessert 

2. Beets

   

Another starchier root vegetable that many people pass by..."too much work". No no, my friends, all you need to do is simply cut off the tops and boil (skin on) for a half hour. Once cooked, the skin just peels right off and you're good to go!!

Cook up a bunch in advance and chill - the pop of purple colour looks great on summer salads. It pairs particularly well with a little goat cheese crumbled over top.

Don't throw away the beet greens!!!! They offer a great alternative "green" for stir-frys, soups or even sauteed on their own with some garlic & onions. The overall nutrition in beet greens in also outstanding with very high levels of vitamins A, C and K along with an array of minerals & antioxidants.

3. Fresh Corn on the Cobb

Instead of doing heavier starches such as pasta, noodles or rice, lighten up with a boiled or bbq'd corn cobb. You can save over 150 calories per serving by choosing a starchy veggie instead of a "grain". Get used to corn's natural sweetness and skip the butter to save an additional 100 calories and 12 grams of fat!!

For something different play around with this avocado and corn salsa recipe:

http://www.webmd.com/food-recipes/avocado-corn-salsa 


4. Rainbow Chard

This list would not be complete without something green! I'm always encouraging my clients to try something new in the veggie department. Last week I went to the farmer's market and bought local chard and actually used chard instead of lettuce for my bison burger!

Give it a go and you might be pleasantly surprised by the light and slightly sweet flavour of the leaves. It can be used either raw or lightly steamed.

   According to WH foods*, there is a special plant flavonoid called syringic acid that may offer blood sugar regulating benefits. In fact, it works on an enzyme to inhibit the breakdown of carbs into simple sugars which helps to keep blood sugar at an evel keel.
* http://www.whfoods.com/genpage.php?tname=foodspice&dbid=16 

Stay tuned for more summer favourites next post......Happy Friday!

Boost Your Potential to Find the Perfect Partner!

       

Sorry guys - I had to post this one!

http://www.match-works.com/vancouverdating/

I met with one of Vancouver's top matchmakers', Sheree Morgan to discuss the connection between eating well and finding your perfect match! 

"I am constantly hearing this complaint!(Including from Me!!!!) I just can’t seem to lose these last few pounds and I know I would feel better about myself if I could. Crash diets don’t work in the long run so we need some real solid ideas on how to tackle this issue. When we are looking to find a great match for ourselves the first person we have to start with is ourselves, DO WE HAVE OUR BEST FOOT FORWARD? Men and women!" - Sheree Morgan


The foods that you choose on a daily basis are not only necessary to fuel your body, but can also impact your energy, mood and appearance. The old adage, “You are What You Eat” certainly stills holds true.

Good nutrition and healthy eating habits are especially pertinent when searching for your perfect partner. You want to look and feel your best to make that first impression a lasting one!

We are constantly bombarded with nutrient claims, new diets and product trends. Unfortunately food business and nutrition professionals often have divergent goals. For example, what is good for business is not always good for our bodies! At the end of day, the bottom line is which products sell well – remember this when you see the next commercial for Special K or Chocolate Cheerios!

Unfortunately there’s not a whole lot of money to be made from advertising fresh whole plant foods like broccoli and local berries.

  vs.        


Processed and packaged foods line the aisles in grocery stores, drug stores and convenience shops and serve as an easy way out for many of us. They are typically cheap, have a long shelf life and fill that “grab 'n’ go” need for our busy lifestyles – buyer beware!

Even “organic”, “natural” or “low-fat” foods may not be the best choice. For example, some yogurts have a nutritional profile closer to ICE CREAM - watch out for the 8-10% milk fat varieties and high sugar vanilla or fruit flavours. 



Per 175g, 3/4 cup portion: 290 calories, 18 g fat & 24 g sugar (6 cubes!)

   Take the extra 15 seconds to look at the nutrition facts to find foods with less sugar, fat and sodium – aim for < 15% of the daily value (DV). Each 4g of sugar = 1 sugar cube!! Look for foods that contain MORE fibre and satiating protein for longer lasting energy. The perfect snack could be as simple as an apple and a handful of almonds.


Better yet, avoid the packaged food altogether and opt for whole fresh foods that don’t even have a label or quasi-nutrient claims. Shop the perimeter of the store and load up on colourful veggies, fruits, low fat dairy, eggs, nuts, legumes and lean proteins such as fish, chicken and turkey. These foods are linked to lower odds for major depression and chronic disease.

So what specific foods should YOU eat to boost your mood, look and chances of finding the right match? Everybody has different taste preferences, but some of my favourites include wild salmon, oatmeal, edamame, lentils, chickpeas, spinach, berries, yams as well as the new and trendy hemp hearts & chia seeds. Even dark chocolate (70% cocoa) makes my top 10 list!! 

 
               

If you find yourself confused with all of the scientific jargon out there, remember this:

IF MOTHER NATURE MADE IT, EAT IT!

I am actually using her insight and information and am finally losing the weight that crept on in the last few years! I know first hand, it really does work! - Sheree

Give yourself a boost of vitamin C!

Check out my video clip on Empowered Health!

http://www.vancouversun.com/health/empowered-health/Video+Empowered+Health+Food+benefits+oranges/6004711/story.html

 Other ways to incorporate oranges in your day:

• Squeeze an orange and use the juice for a salad dressing or marinade                                 
• Try the 'grapefruit-like' Cara-Cara orange as a snack with some pistachios - the sweet and salty mix is a much healthier alternative to those "sweet and salty" granola bars......
• Slice up an orange to accompany your eggs for brunch. You get 3x as much fibre and 1/2 as much sugar by eating the fruit instead of drinking the juice - and no, juice with the pulp does not count!

  If oranges or other citrus fruits are not your thing, here are some other options for vitamin C. Just one small red bell pepper has a whopping 200% of your recommended intake!