Archive for February, 2016

Week 1: Start a 100 Meal Journey this #NutritionMonth!

February 26th, 2016 No Comments Tags: , , , , ,

Eating well can boost your health and help you feel your best. Want to eat better? Instead of trying to change everything at once, take a 100 Meal Journey. We eat about 100 meals in a month, so focus on making a small, lasting change and stick with it… one meal at a time. March is Nutrition Month, so now is a perfect time to join in!

Committing to make a healthy change is a great first step. Take a week to get prepared. Try some tips for choosing change, setting goals and putting strategies in place to support your 100 Meal Journey.

Pledge to make a small, nourishing change and stick with it, one meal at a time.
Too many changes at once can be overwhelming and hard to keep up. It’s better to make one nourishing change that sticks.

First, choose your change. Think about your eating habits. Where can you make a positive, easy change? Here are some ideas that can make a big difference:
• Fill more of your plate with vegetables.
• Choose whole grain instead of white bread.
• Serve smaller portions, start by using a smaller plate.
• Enjoy fruit for snacks instead of sweet or salty treats.
• Drink water in place of sugary beverages, like pop.
Then, set small goals, get ready for action and join other Canadians on a 100 Meal Journey.
Pledge here: www.NutritionMonth2016.ca

Pantry raid! Take stock of your cupboards, fridge and freezer. Add foods to nourish your 100 Meal Journey.
Making nourishing meals and snacks is easier when you have healthy foods on hand. Get your kitchen ready for action with these good-for-you foods:
• Vegetables and fruit: fresh or plain frozen, dried and canned
• Whole grains: oats, barley, quinoa, pasta, cereals, crackers, breads
• Milk products: milk, cheese, yogurt, kefir
• Nuts, seeds and nut butters: pumpkin seeds, flax, natural peanut butter
• Canned and dried pulses: lentils, chickpeas, kidney beans
• Eggs: whole or cartons of eggs or egg whites
• Fish: plain frozen fish fillets, canned tuna or salmon
• Meat and poultry: fresh cuts of red meat, turkey, chicken

Change your eating environment. Add healthy cues, like a bowl of fresh fruit on the kitchen counter.
Look around your house, workplace, car or anywhere you might be eating. Are there cues, like candy bowls and cookie jars, that hinder healthy habits? Redesign your environment with healthy cues to prompt good choices. Try these ideas:
• Put a bowl of fruit on the kitchen counter. Keep all other food in the fridge or cupboards.
• Keep a reusable water bottle on your desk so it’s ready for sipping instead of sugary drinks.
• Store nourishing snacks, like cut up veggies, handy at eye level in your fridge. Put tempting treats at the back of the cupboard.

Mull all of this over and choose 1 easy thing to change, make a commitment by taking the pledge and stick with it throughout March. I pledged to try a new recipe each week throughout March. What will you pledge?

Adapted from The Dietitians of Canada’s Nutrition Month Campaign Materials. Find more information about Nutrition Month at: www.nutritionmonth2016.ca

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Posted in Foodie Fundamentals, Miss Behavin' | No Comments »

Lunch Improv 2 Ways

February 10th, 2016 No Comments Tags: , , , , ,

Here’s My Lunch Improv to Try!
There has been much debate about which meal of the day is most important. Breakfast usually hogs the spotlight given it provides get up and go to start the day. While dinner is our meal to help us ease into the evening. Lunch often gets glossed over, yet it is no less important than any other. In fact, lunch can help revive that get up and go that got up and went boosting your afternoon productivity!

I wrote in my ebook Skinny On Slim how I shifted my noon-time nosh-fest some years back. The short story is that I now choose a 3-salad combo with one side of plain Greek-style yoghurt another side of low fat cottage cheese. One of the salad choices always contains pulses (chick peas, beans or lentils) to further pump up the protein and one always has some nuts or seeds. This routinely satisfies my hunger, fills me up, tastes great, yet doesn’t leave me needing to nod off like Dilbert as the clock ticks by late afternoon.

I used to buy the ready-made salads. But soon after this New Year I didn’t like the limited selection and mayo-laden choices, so I decided to move my cheese and try my hand at making a few simple ones. These combinations are a snap to prepare:

C’est Chick
Combine the following:
1 can chick peas, drained & rinsed (can sub in white beans or lentils)
chopped onion slice
chopped celery, radish &/or red pepper
dash of olive oil, season to your liking

Sunshine Carrot
Combine the following:
1 can crushed pineapple, drained well
3 carrots, peeled and grated
chopped onion slice
1/3 cup chopped dried cranberries or dried or frozen cherries or raisins
dash of vinegar
season to your liking

Peck O Peppers
Combine the following:
2-3 red, orange or yellow peppers, washed, cored cut lengthwise
chopped onion slice
diced defrosted frozen mango or peach
dash of vinegar
season to your liking

Here are a few more lunch salads that I love:

These combos are fast and easy to make and keep well in air tight containers in your refrigerator. I make them on the weekend leaving the guess work about “what’s for lunch?” off the table entirely. Choose a different combination each week. They’re great for the whole family to enjoy.

Try your own lunchtime improv! Join me in making a few cinchy options.

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Posted in Food Revolution Recipes, Foodie Fundamentals, Miss Behavin', Successful Loser Logic | No Comments »

Press the re-Start Button…

February 4th, 2016 No Comments Tags: , , , , , , ,

It seems as if I blinked and February rolled in. How are your New Year’s resolutions progressing? Have they morphed from intention to action? Sometimes life’s commitments get in the way of progress, but today is as good as any day to press the re-start button. Reframe your thinking by considering these ideas:

Just for Today – Shift your focus and work on your goal “just for today”. Eat just a little better and find opportunities to stand and move a little more, more often. Sometimes we psych ourselves out wanting a mountain of change by next month, next season, next birthday and more. By keeping your head in today, those goals will come to fruition down the road.

The Weigh In – Early in January, Dr. Brian Wansink reported on the importance of weighing in throughout the weeks post holiday noshing. Like I always say “awareness is bliss” and the scale never lies. I have taken heed of this advise and weigh ins have served as a reminder to nip the nosh-fest in the bud.

Work in Intervals - Time can be on your side when you find 5 minutes here, or 15 minutes there to move more. Forget about finding a full hour or more if you have been out of any activity routine. You can more easily add up these intervals to 30 – 60 minutes by sneaking your moves in. You may eventually feel so good you may schedule in more activity to move, to destress and energize yourself!

Plan a Small Change – Next month (March) is Nutrition Month. The theme is “Take a 100 meal journey. Make a small change one meal at a time.” While you’re working on doing just a little bit better, join in starting February 23, 2016 and Take the Pledge. While you’re at it find ideas, follow the weekly topics throughout March from “Get Ready!” “Quality Counts!” “Prioritize Portion Size!” “Try Something New!” to “Make it Stick!”

Instead of life getting in the way of your goals, let your goals get integrated in your life little by little by taking the first step.

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Posted in Eating Vortex, Miss Behavin', Successful Loser Logic, Who's Zoomin' Who?? | No Comments »