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!

                  

                                       

Because I REALLY like DESSERT!

  

The holiday season is in full swing with a plethora of social events, family dinners and staff parties. For many, this translates to many more calories consumed and even more weight to manage come January. The trick to keeping your health and weight in check this month is to PARTY SMART! Here's a few tips:


1. Pick & Choose - when presented with a variety of appetizers, check out your options and select a few that you know you'll enjoy and put them on a plate or napkin. Don't tempt yourself by standing or sitting right in front of the bowl of chips, candies or cheese and crackers. Throughout the night this can add up to 400-500 calories of mindless munching!!                                   


2. Hydrate - alternate each alcoholic beverage with a small glass of water or sparkling water. This helps to keep you hydrated, slow down your drinking and also minimizes a potential hangover the next morning.

3. Lighten up your drink - avoid creamy cocktails, blended drinks or "fruit flavoured" martinis. Your best bets for alcohol are wine, champagne, light beer and spirits mixed with no-calorie mixers such as water, club soda, diet pop or even crystal light. 


4. Better Nog - For a festive treat I recently discovered "BOLTHOUSE FARMS HOLIDAY NOG" which is made from all natural ingredients. It's 80% less fat and 60% less calories than the traditional. However, at 80 calories per 1/2 cup, portion control is the key! Try a latte with half non-fat                                          milk and half egg nog.


5. Where is the colour? Make an effort to eat really well before and after your event by loading up on colourful veggies and fruits. Take advantage of seasonal  favourites like pomegranates, persimmons, mandarin oranges, squash and anything that is green and leafy.

6. DANCE - Bust a move and burn those extra calories.   Don't be a sitter! If your schedule allows for it, make an effort to do some extra cardio throughout the week. Aim for at least 4 x 40 minute cardio based work-outs.


With all this in mind, balance and moderation are the key. If you happen to go over-board, don't stress about it and get back to healthy eating the next day. 


Enjoy the season and all the best for a healthy and happy year ahead in 2012!

Happy Halloween - Don't Throw Away Your Pumpkin!

 

Happy Halloween!

This year instead of making a Jack-O-Latern out of my pumpkin, I decided to bake it and see how many healthy things I could make for something that cost me only $2.50!

 Firstly, you must cut the pumpkin in half and scoop out the seeds. I was shocked how easy it was to cut right through my pumpkin compared to other squashes that I've worked with. Now I know why we carve orange pumpkins and not Butternut or Japanese (Kabocha) Pumpkins!!

  De-seeding the pumpkin is much easier to do when it's cut in half vs. doing it through a small space on the top (as when we carve faces on them!). Lay each pumpkin half skin-side-up on a baking pan or sheet and add a few cups of water to the pan in order to prevent it from getting to dry. I baked them at 425 degrees F for 40-45 minutes. Literally it's just that easy! Scoop out the flesh and puree with a food processor, blender or hand-mixer. Whenever a recipe calls for canned pumpkin, you can simply substitute with the pureed instead. Here's what you can do with your pumpkin:

1. Snack Time: Roasted Pumpkin Seeds
** mix rinsed and dried pumpkin seeds with olive oil (1-2 Tbsp) and seasonings of your choice - chili powder, cumin, Mrs. Dash or salt free herb based seasoning, pepper or spice them up with chipotle or crushed red chili flakes. Bake at 425 for 10 minutes - enjoy!

2. Dinner Time: Pumpkin Turkey Chili

http://allrecipes.com/Recipe/Pumpkin-Turkey-Chili/Detail.aspx
I'm going to take the advice from other recipe reviewers and add more spice, beans and extra veggies to make it my own. Instead of topping with the suggested sour cream and cheddar cheese, try 0% fat plain greek yogurt. 

3. Lunch Time: Pumpkin Soup

This recipe received excellent reviews and has minimal ingredients. Perfect as a side to your salad or sandwich. I never use heavy cream so I will omit this and substitute a bit of the 0% fat plain yogurt and perhaps add some cinnamon or paprika for extra flavour!

http://allrecipes.com/recipe/pumpkin-soup-2/detail.aspx

4. Dessert Time: Pumpkin Bread

This appears to be the most popular pumpkin bread recipe. However, at 10g of fat per slice some easy modifications can be made to make it healthier. Start with cutting the oil in half, and substituting the remainder with unsweetened applesauce (you could even puree apples yourself if you have an abundance). In addition, cut the sugar from 4 cups to 2-3 cups or consider using alternative sweeteners such as agave syrup or maple syrup! To cut the fat even further you could consider cutting the eggs from 6 to 3, and use 3/4 cup of liquid egg whites.

http://allrecipes.com/recipe/pumpkin-bread-iv/detail.aspx

   Happy Baking!

BRUNCH FOR TWO!

Start your weekend on the right foot with a delicious, balanced breakfast. It will give you the energy you need for activities like running, biking, hiking or swimming. Even if you're not prone to physical activity on your day off, eating a balanced meal will help power you through errands and social events.

 Last weekend I made "Mexican Eggs" with a small green salad, fresh fruit and a non-fat latte. What are Mexican eggs you may ask?

2 eggs
1/2 cup egg whites
1/2 cup spicy re-fried beans (no fat, less salt: the western family brand is actually quite good!)
1/2 cup salsa - mmm...we used a mango salsa!
1/2 grated low fat cheddar cheese
- other great additions: bell peppers, corn, spinach and whatever veggies you need to use up!

Other breakfast/brunch options that I like include basic vegetable omelettes with a whole wheat english muffin or sprouted grain toast - always with fresh fruit!

I'm also a huge fan of whole grain pancakes. I actually use a mini-burger pan to make them, that's why they look like waffles! Normally I always recommend making them from scratch using whole wheat flour, oats, milk, eggs and a small amount of oil & sugar. However, I've recently discovered this mix from Costco - INN ON THE CREEK FOODS - 6 GRAIN PANCAKE & WAFFLE MIX. 80 cal for 1/4 cup dry, 3g fibre, 4g sugar (1 sugar cube) and only 5% or 115 mg sodium - which is pretty much unheard of for a pre-made pancake mix.

              WHO'S ALREADY LOOKING FORWARD TO WEEKEND BRUNCH?

Fruit of the Week: FRESH FIGS!

A personal goal that I have for myself is to try a new, different or seasonal fruit or vegetable each week. When shopping at costco, I couldn't resist the neatly packaged California Figs. Nutritionally figs are a good source of fibre, contain potassium and have a very pleasant sweet taste - similar to a strawberry crossed with a peach.

However, fresh figs are quite perishable and I had 20 large figs to use in 3 days. At 50 calories and 10 grams of sugar per fresh fig, there's only so many that you can eat raw! What's a girl to do with this many fresh figs? Here's a few ideas:

• Cut into bite size pieces and add to your salad

 - A nice addition to baby spinach, mini-bocconcini, fresh heirloom    
    tomatoes, celery and bell peppers

• Make a salad dressing or marinade

       - blend together 2 chopped figs, 2 parts (1/2 cup) balsamic vinegar, 

         1 part (1/4 cup) olive oil & 1 Tbsp mustard (*add water if thick)

• Fig & Oat Squares 

       - 1 1/4 cups porridge oats

       - 1/4 cup whole wheat flour

       - 1/4 cup agave syrup

                                                            - 1/3 cup becel margarine
                                                            - 1-2 tsp cinnamon
                                                            - 10-12 large fresh figs, chopped

      Heat oven to 350F. Cream margarine with agave syrup. Add oats, flour and cinnamon. If the mixture is too thick consider add a splash or 2 of water. Press mixture on the bottom of an 8x8 pan and spread chopped figs over the top and bake for 30-40 minutes. Alternatively, you could spray the bottom of the pan and add the figs first, and then the oat mixture on top.