Archive for March, 2016

Week 5: Make Small Changes Stick this #NutritionMonth!

March 25th, 2016 No Comments Tags: , , , , , , , , , ,

Lack of time, eating out, holidays, stress? We all have challenges that can sidetrack our healthy eating plans. Here are some strategies to help your small changes stick.

Planning how you’ll manage healthy-eating roadblocks before they happen is key to success.
Setbacks on a journey to healthier habits are a normal part of making changes. Knowing what some of your challenges are can help you be ready to deal with them. Get ready with a plan to manage detours:
• Think about what might get in your way of healthy eating.
• Brainstorm solutions to get around roadblocks.
• Put supportive strategies in place. Recruit family and friends to help on your path to a healthy you.
A slip in healthy eating habits is a learning opportunity. When it happens, review your plan, adjust as needed and get back on track.
For help staying motivated, get eaTracker at: www.eatracker.ca

Short on time? Be prepared with nourishing grab ‘n’ go foods, like yogurt, nuts and fruit.
Eating well doesn’t need to take a lot of time. A little planning helps you eat healthy, even on the run:
• Stock your kitchen with good-for-you snacks, like veggies, fruit, yogurt, cheese, hard-boiled eggs, seeds and whole grain crackers.
• Cook big batches of soup, stew or chili on weekends, then take a welcome cooking break on busy weekdays.
• Cook once. Eat twice. Make more food than you need for one meal and reinvent it for another.
• Shop for healthier convenience foods, such as frozen or pre-cut vegetables, plain frozen fish fillets, shredded cheese and canned lentils.

Stressed? Bored? Sad? Eating for reasons other than hunger can lead to mindless munching.
Do you ever find yourself eating, even when you’re not hungry? Do you eat when you are bored or distracted, like when watching TV? Do you eat to deal with stress or emotions? If so, you may be eating more than you think.
If you’re a mindless muncher, try putting these savvy strategies in place:
• Reduce boredom, sadness or stress by taking a brisk walk instead of nibbling.
• Eat mindfully. Don’t eat distracted. Make mealtimes screen-free, eat away from your desk and don’t snack while watching TV.

Menu minefield! Check restaurant nutrition info online to make better choices.
Eating out healthy can be challenging when faced with big portions, too few vegetables, indulgent desserts and too much fat, sugar and salt. Make better choices with these tips:
• Choose small or half-portions or save part of a big entrée for another meal.
• Ask for extra veggies on your wrap, pizza or burger. Replace white rice or pasta side dishes with steamed veggies.
• Ask for dressings and sauces on the side and add just enough for flavour.
• Love dessert? Go mini or get one dessert and several forks so you can share the great taste.

A dietitian can help you to get back on healthy-eating track! To find a dietitian in your area, visit www.dietitian.ca/find.

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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Week 4: Try Something New this #NutritionMonth!

March 18th, 2016 No Comments Tags: , ,

Think healthy eating is bland? No way! Healthy eating tastes great! Keep it interesting: get creative with cooking strategies, experiment with new foods and flavours and refresh your recipes.

Perk up your menu with tantalizing recipes from Cookspiration!

Sometimes your menu just needs a little inspiration. With recipes this good, you’ll want to get cooking right now!

• Go Fish! For a quick dinner, make Fast Fish and Fresh Herb Packets.
• Bite into this super salad: Barley and Lentil Salad with Kale, Apples, Almonds and Feta.
• You’ll love the leftovers from Cabbage and Peanut Butter Chicken Stir-Fry.
• They’ll be asking for more! Double up on Vegetable Souvlaki with Feta Tzatziki.
• Dish up a divine dessert with Blueberry and Dark Chocolate Bread Pudding.
• Soups on! Serve up some Sweet Potato Soup with Lime.

Find these recipes and more at Cookspiration: www.cookspiration.com

Hello tastebuds! Get ready to tingle! It’s time to try something new.

Want to try new foods but not sure where to start? These tasty ideas are sure to tempt you:

• Toss slivers of raw purple beets, green pears, feta and flax in a lemony vinaigrette for a salad that’s bursting with colour and crunch.
• Squeeze lime juice onto grilled pineapple for a naturally sweet dessert.
• Make mushroom risotto with toasted barley and low-sodium broth, and then sprinkle with Parmesan for a flavour-filled side dish.
• Sauté apples in a little butter, dust with cinnamon and top with toasted oats, crumbled walnuts and creamy yogurt for a superb Sunday breakfast.

Instead of take out tonight, make your own quick and tasty meals.
Relying on take out? Does your mealtime routine need reviving? Skip take out and bring back kitchen fun by switching up how you cook and serve supper.
• Cook create-it-yourself meals with your kids. Try a family taco, fajita, salad bar. With everyone helping, meal prep is easy.
• Make your own pizzas in minutes. Top whole grain flat breads with tomato sauce, flavourful cheese and leftover roasted veggies. Yum!
• Sandwiches for supper? Sure! Use whole grain buns, hummus or leftover roasted chicken or beef and a slice of cheese and then pile on the veggies.

Spice is nice! New flavour combos can kick up the taste in your usual fare.
Give new life to a favourite food! Experiment with these mouth- watering flavour boosters:
Red pepper flakes deliver delicious heat to lightly sautéed fresh or frozen greens.
• Grainy mustard and lemon adds tangy freshness to fish, like cod.
• A dash of nutmeg is neat on carrots, butternut squash and parsnips.
• Curry livens up lentil soup and makes a tofu-and-veggie stir-fry sizzle.
• Cinnamon pairs sweetly with apples, pears and sweet potatoes.

Switch up that snack for tasty satisfaction!
A piece of fruit, handful of nuts, veggies with dip. These snacks are definitely in the good-for-you category. But if you’re seeking new ideas, reach for one of these nourishing snacks that are anything but basic:
• ½ whole grain bagel with ricotta, sliced strawberries (fresh or defrosted frozen) and a drizzle of honey.
• Spicy lentil hummus on celery sticks with a sprinkle of black olive slivers.
• A small sliced apple topped with peanut butter, toasted coconut and raisins.
• Avocado half filled with creamy cottage cheese, chunky salsa and a squeeze of juicy lime.

Enjoy the video clip and for starters squish some fruits together :-)

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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Week 3: Prioritize Portion Size this #NutritionMonth!

March 11th, 2016 No Comments Tags: , , , , , ,

When it comes to healthy eating, how much you eat can be just as important as what you eat. Eating portions that are too big can lead to overeating and weight gain. Follow these tips to manage the munchies while enjoying realistic portions.

Give yourself a hand! Size up your portions with handy estimates.

Wondering if you’re eating too much or too little? Use your hand and try these estimates on for size:

• 1 cup of leafy green veggies or 1 whole piece of fruit = 1 fist
• Fresh, frozen or canned vegetables = ½ fist
• 1 slice of bread or ½ bagel = 1 hand
• 1 cup of milk or ¾ cup of yogurt = 1 fist
• 50 grams of cheese = 2 thumbs
• Serving of chicken = palm of hand
• ¾ cup of pulses (e.g. lentils, black beans, chick peas) = 1 fist

For more handy serving sizes, visit: https://www.eatrightontario.ca/handyguide/

Size counts! Package, plate and portion sizes can influence how much you eat.

Larger portions, huge packages and bigger plates and bowls can all cause overeating. Set your table for portion-size success with these tips:

• Use smaller, lunch-sized plates and bowls for meals. You’ll eat less but still feel satisfied.
• Serve food, or have family members serve themselves, from the counter or the stove.
• Keep serving dishes of vegetables on the table. If you’re still hungry, eat second portions of veggies.
• Put large glasses of water on the table. You might even drink more water.

Manage munchies! Keep treat-type snack foods out of sight so you’ll be less likely to nibble.
Studies show, you are more likely to choose available, easily reached foods. Try these tips to make healthy choices easier:
• Keep nourishing snacks (e.g. hardboiled eggs, cut up veggies, yogurt, nuts, whole grain crackers) on an eye-level shelf in the fridge or cupboards so something healthy is the first thing you see.
• Put high-fat, high-sugar treats, such as cookies, into non-transparent containers at the back of the fridge or cupboard so they’re out of sight.
• Clear kitchen counters of all food except for a bowl of fresh fruit for crunchy snacking.

Fuel up! For long-lasting satisfaction, eat fibre- and protein-rich foods.
Finding yourself hungry too soon after eating meals or snacks? You might need to add more fibre- and protein-rich foods to your meals. Fibre helps fill you up and protein helps your energy last longer. Together, they deliver meal and snack satisfaction.

• Fibre up. Choose more vegetables, whole fruits, whole grains (e.g. barley or oatmeal), ground flax, nuts and seeds, and pulses (e.g. lentils, black beans, chickpeas).
• Put protein on your plate. Enjoy small portions of meat, fish, poultry or alternatives (eggs, pulses, tofu) and milk products.
For fantastic fibre-filled or protein-packed recipes, visit: www.cookspiration.com

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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Week 2: Power Up Your Plate this #NutritionMonth!

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

When it comes to food choices, quality counts. Nourishing foods promote health and can help you feel your best. Take small steps to bump up the quality of your meals and snacks: get clever with cooking, swap in nutrient-rich choices and enjoy deliciously healthy foods. Here are some tips to get you started.

Jump-start your day! Power through your morning by eating a good breakfast.
A nourishing breakfast gives you a fuel boost plus protein and fibre to help you stay alert and avoid mid-morning munchies.
In a hurry?
• Blend frozen berries, yogurt and milk for a super smoothie. Make it even better with baby spinach and ground flax.
• Wrap peanut butter, a banana and trail mix in a whole-grain tortilla for a portable, crunchy breakfast.
Got time?
• Make a burrito with scrambled egg, lentils or soft tofu, sautéed red pepper, avocado and salsa wrapped in a warm tortilla.
• Top French toast with yogurt, sunflower seeds and warm sautéed apple slices.

Forget the food court! Pack good food fast with “planned extra” leftovers for lunch.
Packing lunch is a healthy, budget-friendly habit. Keep it simple: reinvent “planned extra” leftovers for a lunch that’s way better than the food court. Try these tasty ideas:
• Cook extra chicken for dinner. For lunch, wrap chicken in soft tacos, with crunchy cabbage and shredded carrots, a sprinkle of feta and big squeeze of juicy lime.
• Roast extra root veggies. Layer them on crusty whole grain bread with hummus and baby spinach for a scrumptious sandwich.
• Toss extra cooked whole-wheat pasta, couscous or barley with pesto, cherry tomatoes, lentils and small cheese chunks for a protein-packed salad.

Swap your sip! Sugary and creamy drinks pack a calorie punch.
Your best choice for quenching thirst? Water! Add zing with mint, berries or citrus wedges. Carry a water bottle and keep it fresh all day. Swap your sip with these tips:
• Choose fizzy water with a tangy citrus twist instead of sugary pop.
• Like a latte? Filled with nutrient-rich, hydrating milk, lattes can be a good choice. Go plain, without sugary syrups or whipped cream. Try decaf to cut caffeine.
• Tea lover? Try hot or iced black, green or herbal teas without added white sugar or honey. Enjoy the taste of the tea itself.

Trade your treat! Pack nutrient-rich snacks so you can steer clear of the vending machine.
Nourishing snacks satisfy hunger between meals. To stay energized and satisfied, snack smart with small, portions of nutrient-rich foods. Treat your tastebuds with these good-for-you snacks:
• Fresh veggies + garlicky black bean dip
• A crisp apple + a couple pieces of tangy old cheddar cheese
• Crunchy roasted chickpeas + a sprinkle of dark chocolate chips
• A couple of naturally sweet dates filled with almond butter

Clever cooking! Flavour food with tangy citrus, fresh herbs and fragrant spices.
There are lots of simple ways to cook healthy without sacrificing taste. Try these tips to add flavour to meals:
• Add pizzazz to plain grains and pulses by cooking barley, brown rice or lentils in low-sodium broth.
• Stir ½ to 1 cup of canned pumpkin or mashed sweet potato into muffin batter for a veggie boost.
• Make a luscious mashed potato with roasted garlic, a little olive oil and warm milk.
• Purée vegetable soups, such as potato, sweet potato or broccoli, with low-sodium broth for deliciously creamy texture and taste.

For delicious recipes with a healthy twist, visit: www.cookspiration.com. How’s your 100 meal journey going?

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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