Posts Tagged ‘calorie’

Summertime Scoop – Go Figure!

July 25th, 2014 No Comments Tags: , , , , ,

I was scanning my Twitter feed recently and read a tweet by Tim Horton’s about “treating yourself to an Oreo Iced Cap”. On another occasion a tweet by 7-11 mentioned something about summer freebie drinks. I was intrigued, and not in a good way, hmmmmm. Feeling curious, I decided to do some number sleuthing, yet again, thinking about how people might be looking to “cool off” in the summer time and what these add up to in energy.

I get a bee in my bonnet about this sort of thing because there isn’t consistent menu labelling across Canada, if at all. Just like awareness is bliss by learning what’s in packaged food, finding this same information for fast food offerings requires a search team or an Ouija board to get the details. I have stood in line in a Starbucks in California and have changed my order because of the calorie information listed. We certainly need the basic information (if not more details) here, in the great not-so-white north. Don’t you think?

Here are some of my findings:

Tim Horton’s
Oreo Iced Cap (large) – 610 calories
Mango Pineapple Fruit Smoothie – 290 calories

Slurpee (42 oz) – 570 calories
Lemonade (12 oz) – 100 calories

Booster Juice
Ripped Berry (24 oz) – 526 calories
Mean Mocha (24 oz) – 724 calories
Acai High Impact (24 oz) – 540 calories
Tropical Tornado (24 oz) – 403 calories

My hair stands on end with numbers like these folks. Not only because most are so astronomically through the roof but also because who would ever think a super food drink such as acai would fare out so extremely high. Drinks are food too and don’t get exempt from your body’s energy balance mechanism because it’s a fluid. The fluid might wash through your kidneys, but the energy ALWAYS gets counted. There’s no white washing that system! I’m SURE people would make alternate choices if they knew this info upfront.

That 7-11 freebie Slurpee might not cost you any money while on special, but you certainly get more than you bargained for, that you may not have wanted in the first place. I’m sure you’ll choose to cool off with something OTHER than the Oreo Iced Cap from Tim’s too now that you know how many calories are in it.

If you just played a sweaty game of tennis or took a strenuous bike ride all of your positive efforts are negated by pouring these not-so-innocent bevy’s down your gullet if you choose to “treat” yourself. Stop the madness my maven!!

I’m sure now that you’re aware of what some of these contain it will get you to think about your drink before you unleash a cool one! Here’s a photo of a Citrus Smoothie I whipped up in 5 minutes flat with what I had on hand in my refrigerator – cool, refreshing, yummy, fast and easy to prepare.

If you want to read more about your drinks etc. check out my e-book Skinny on Slim, The Little Black Dress of Diet Books with healthy and stealthy ideas to help you make better choices more often.

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Lend a Hand…ful – The Abundant Almond

December 4th, 2013 No Comments Tags: , , ,

Here’s some great news for everyone interested in healthy snacking especially this season: the latest research published recently in the European Journal of Clinical Nutrition showed that noshing on 1.5 ounces of almonds daily curbs appetite without increasing calorie intake or body weight. Say what?

A vast percentage of people’s eating is from snacking. So this is one crunchy nugget to keep in your eating artillery that not only helps your appetite but also helps your weight and tastes awesome! According to Statistics Canada,Canadian consumers appear to like snack foods and, in fact, eat them almost every day. For some time-pressed consumers who lead hectic lives and eat on the run, some snack foods have become an occasional convenient meal replacement or supplement. This can be a slippery slope if you don’t have your wits about you. We certainly need to snack smart and choose foods like almonds that pose little risk for weight gain while providing nutrition and a satisfying crunch.

The study participants were instructed to eat 1.5 ounces of whole almonds daily, and despite those additional 250 calories, neither calorie intake nor body weight increased among participants due to spontaneous energy compensation. Other key points from the almond research includes:
· Groups eating almonds had lower blood sugar responses 60 minutes after eating almonds, with this glucose-lowering effect most prominent in the snacking groups.
· When eaten as a snack, almonds significantly reduced hunger and desire to eat compared to the control group.
· Monounsaturated and vitamin E intake levels significantly increased.

The study supports almonds as a smart snack choice. Not only does each ounce of almonds pack 6 grams of hunger-fighting protein and 4 grams of filling dietary fibre punch, almonds are a versatile nut that pleases your palate. Keep a handy pack of these in your purse, stashed in your drawer at work and as a staple in your kitchen to help you out of the next hunger bind you find yourself in.

Check out more benefits of the Altruistic Almond. I just received my abundant almond order from Stewart & Jasper and am in the ready position for whatever the season brings! I’ll crunch to that!

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Raise your spirits? Drinking alcohol & eating…..

August 23rd, 2013 No Comments Tags: , , , , , ,

It has been said many times when you eat or drink more calories than you burn you gain weight. Although it seems like such a simple phenomenon, it really is far from it. Take drinking alcohol for example, I just read about a study looking at food and drink intakes of men and women who drink moderately. They showed that men consumed an additional 433 calories on days they drank moderately while women ate 300 extra.

Let’s do some math, shall we: say men drink moderately 2 days each week and overdo it by 433 calories each time while women do the same for 300 each time. In one year men could gain 13 pounds and women 9 pounds. This scenario certainly is conservative keeping in mind the multitude of “drinking opportunities”: business travel, biz lunches and biz dinners, vacations, long weekend celebrations, special occasions like Thanksgiving, Christmas, Easter, New Year, not to mention special family special times like birthdays, weddings, anniversaries, then there are TGIF’s or a pick me up after a bummer of a day. Have I made my point? Adding alcohol to your diet without precautionary restraints is like adding gasoline to your bar-be-que and yes soul sister, it can really blow!

Some experts feel dieters should go the “Prohibition” route and dry out while trying to lose weight. I’m a big believer in learning how to handle eating and drinking challenges head on, because in life you’ll need to face these eventually, so why not start today. Also, why miss out and hide away from the joys of life?

Who doesn’t know that feeling of “throwing caution to the wind” where your diet is concerned (among other things) after that first few sips of your icy pinot gris while enjoying it to the max in an outdoor cafe near you. Although it’s easier than pie to overdo it during that time of “lower restraint” I mapped out a cheat sheet of sorts of “Strategies to Dine Out By” in Chapter 9 “Handling Curveballs & Challenges” in Skinny on Slim. Check it out, won’t you?

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

Eating in 3-D With Natural Nutrient Richness

May 29th, 2013 No Comments Tags: , , , , , ,

I had a yummy lunch treat with a friend and colleague recently that got me thinking about natural nutrient rich foods, mmmmMmmmMmm. After a roller coaster of a weekend strung together with meals away from home I was ready to get my tummy stretch receptors back to normal. I enjoyed a cob salad on that fine spring day without the bacon. It was just what my body craved with a mound of fresh crunchy lettuce, perfectly ripened avocado, sweet cherry tomatoes, hard boiled egg, grilled chicken, blue cheese and dressed to the nines – just right. Talk about an energy boosting meal to help me sail through the afternoon with gusto rather than fading on the work front like the cartoon Dilbert after eating fried fast food fare that’s so far from natural it leaves you poorer, not richer.

As I was thinking more clearly after my lunch my thoughts turned to the many dimensions of food with its entire nutrient richness rather than merely the calories it provides. There’s often so much attention on calories some people forget we are masterful machines that fire on all cylinders not only with calories. We need a wide array of nutrients which are most easily found when eating food closest to its natural form.

There are so many food phobias and nutty practices followed some people pigeon holing food as only “good” or “bad” because of one nutrient when many of the most natural foods are the richest for us overall. Take my lunch today for example, it covered 3 of the 4 food groups with excellent sources of protein, such as egg and chicken, with cheese that covered the dairy group while the lettuce, tomato and avocado helped me reach my 5-10 a day of veggies and fruit goal. Talk about a satisfying combination leaving me without an inkling of a craving for anything more.

If you spend too much time with your abacus merely counting calories or focusing on 1 or 2 nutrients that get a bad rap I say make a paradigm shift to a bountiful diet eating in 3 dimensions when you focus your food’s overall natural nutrient richness. Your body will surely smile back at you by revving you up to the max to be the best you can possibly be.

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Best Food Forward – Save Cash & Calories

March 27th, 2013 No Comments Tags: , , , , ,

Looking to save cash and calories? Easy money-saving strategies can help you do both! Strategies that save you money can also help keep your calorie consumption on track. Try these simple tips next time you’re at the grocery store:

• Pay with cash, not plastic. You’ll have to stick to your budget if you bring only the amount of money you plan to spend.

• Think small. Those jumbo packs of snacks aren’t a bargain if you end up throwing some away, plus having bigger packages at home means you’ll eat more.

• Shop wise. Beware of the hidden costs of buy-one-get-one-free offers. Sure, you get more food for less money, but how much might be wasted?

• Shop during non-peak times. You’ll spend less time in the checkout line, where you might be tempted to buy expensive magazines and candy.

• Skip the sweet samples. If you taste a sugary treat, such as cookies, candies or chocolate, you may be more likely to buy less healthy foods that aren’t on your list.

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Weight Gainer No Brainer

February 6th, 2013 No Comments Tags: , , , , ,

I did some reading about the two most likely culprits causing weight gain with no surprise – potato chips and soda pop. Hmmm tell me something that I don’t already surmise. This devilish duo cavort together like Bonnie & Clyde of food. MmmmMmm that dynamic salty, fatty, crunch hits those taste buds like a grand slam by Babe Ruth, while that icy cold effervescent pop washes it all down like a Niagara Falls spray on a hot summer’s day.

Let’s put this in perspective folks and keep our wits about us about these likely bandits. As I always say all foods fit, but if you’re worried about weight gain and consume these two regularly consider cutting back. I wrote a post about sugar and fat on January 23 putting in perspective that consuming too much of either can cause weight gain. This puts that post into a real world, real pseudo-food situation, which is where the rubber meets the road in life, right?

Who doesn’t have favourite foods chocked full of sugar, fat or both? I admitted to my pie loving relationship January 20 and I’ll also fess up that many moons ago in my young chunky days I loved potato chips and pop to the max. Ok, so I’m human.

Right out of the gate I’d suggest keep these in your diet, but less often, say once a week with an individual sized serving size, not the family pack. Next keep those club size behemoth packages from ever entering your pantry. When you bring the likes of these home, it WILL get eaten. Even though you saved money on the mega-pack there’ll be no calorie savings on that front. Your calories will be adding up like when a pin-ball is stuck in the pin-ball machine and the lights keep going off – ding ding ding ding… Ya a rubber dingy will be around your midriff in no time.

Next when it comes to pop, if you must, make it sugar free. Look at all of the calories you’ll be saving without compromising taste. That’s the easiest change you ever did make that’ll surely help your abacus when you’re adding this calorie scenario up for a loss. Have it as a treat too then if it’s a fizzy pleasure you’re seeking, enjoy mineral water with lemon and lime.

Finally don’t call any food bad, even this pair, cause when we do that, people who consumer these feel guilt, then we’re into those head games that are doubly hard to work out. Eating too much of anything is bad for you. We all do it from time to time. We just need to spread out those times and amounts to create a better balance.

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No Mystery – Excess Calories & Weight Gain

January 23rd, 2013 No Comments Tags: , , ,

It’s easy to lose sight of the real cause of weight gain with all of the finger pointing going on in the media creating distractions on the matter. For decades sugar and fat have been demonized when the devil’s really in the details.

I recently read two systematic reviews: one on the effects of reducing total dietary fat on body weight and the other on dietary sugar and body weight. These were commissioned by the WHO Nutrition Guidance Expert Advisory Group. Findings that’ll hush those who try to strike fear in the mind of consumers dissing one or the other or both. The findings were similar showing consuming more calories than needed by dietary fat or by sugar result in the same thing – increased weight gain. No mystery is lurking here.

People may overlook that our diets are comprised of three main macronutrients – protein, fat and carbohydrate. All three are necessary in a specific balance for a healthy diet. In addition we need all of the vitamins and minerals, fiber, water as well. But fat and sugar often get a bad rap despite the fact they are part of a healthy diet.

The trick is discovering what various foods contain these elements and to avoid excess. We have a blessed food label to assist our quest to find out what’s in packaged food. We need to dig deeper to find out what’s in restaurant food. Details worth discovering indeed if you’re concerned about your weight.

When it comes to weight gain and obesity consuming more calories than we spend is the culprit. Plain and simple. Learning more about this in the context of choosing food with optimal nutrition surely helps.

As Barry White sings “…too much of anything’s not good for you baby….” especially in the context of your diet. You got that right Barry…..

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Getting Rough on the Fast Food Smoothie

December 7th, 2012 No Comments Tags: , , , , , ,

While I’m shedding light on rethinking your drink, let’s shine the spotlight on fast food fruit smoothies, shall we. Chances are if you’re gravitating toward these you want to make a better, healthier choice. And I say, “good for you!”

Buyer beware though, that some of these halo’d bevy’s might be high on taste and plus sized, but also loaded with sugar and calories without all of those antioxidants you were seeking. Do a quick check on the Internet if you do frequent fast food places to find out more about some of these devilish drinks. You might not have realized you’ve been guzzling back 300-400 calories a serving without even realizing.

Knowledge is power. When you know better you do better. You can certainly work these in as a treat or change your bevy of choice if these numbers we’re part of your plan. Better yet control what goes into yours by making your own at home.

Get the facts and rethink your drink!

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Guiding Principle: Take Heed on What You Need

March 25th, 2012 No Comments Tags: , , ,

Ending this March, Nutrition Month Theme, featuring common myths and truths started by Dietitians of Canada, T & T will feature this last myth from the campaign.

Focusing our food choices on making items from all of the food groups in Canada’s Food Guide is a perfecting starting point to eat healthy and maintain your weight.

Myth 4 – You’ll gain weight if you follow Canada’s Food Guide – it recommends too much food. NOT!
Truth – The recommended number of servings in Canada’s Food Guide is an average amount of food that most people should try to eat every day. You might need to choose more or less food depending on your individual needs such as your physical activity level. The type of food you choose is just as important as how much you eat. The Food Guide recommends that you have a variety of foods and limit foods and beverages high in calories, fat, sugar and salt. Enjoy healthy choices from each food group in the amount that is right for you.

There are more and more food and beverage products readily available in the marketplace. The secret is to “recalculate your eating route” by reviewing what a recommended serving sizes and numbers is compared to your routine and recalibrate if you need to. Also see what you’re eating that doesn’t fit into any food group. You know, those pillow sacks of junk and gallons of sugary drinks. Edge those out of your diet while working in what you need and you might be surprised at the positive results…..

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Trade-off Turnaround – Getting the Juice

March 6th, 2012 No Comments Tags: , , , , , , ,

I thought I’d end my run of the Trade-off Turnaround series theme that began in November. I sometimes get a craw in my paw about juice. Yes a bevy with a halo for some.

I have told you many times that if you’re watching your weight I’d much prefer you to eat your calories than to drink them. Some people guzzle this back like there’s no tomorrow yet turn their noses up at fruit itself. What gives?? However, when tomorrow comes, drinking too much of anything good doesn’t make things any better. So, halo shmalo, whooo horsey on overdoing it, I don’t care what it’s got added into it!!

Here’s a fruit juice scenario:

  • Let say you routinely drink 16 ounces of juice every day, maybe more. Yes every 4 ounces is equivalent to 1 fruit serving, so you’re drinking 4 fruit servings worth – glug, glug, glug, glug, glug. You decide to cut that back to 4 ounces of juice each day and commit to drinking no cal bevy’s such as mineral water when thirsty PLUS eat that other 3 fruit servings – oh so yummy good!! These fill you up making you full faster, resulting in eating less overall.
  • The fruity routine turns nutty by adding up to 300 calories/day. The changed routine provides 75 calories/day. I have not calculated in how much less you eat when including more fruit, so don’t split hairs with me now :-)
  • This one change can result in a 23-pound weight loss in a year…maybe more! Hmmm now it seems so un-nutty it’s ridiculous!!

Ahhh trading off, we can do it with our money and can do it with our food choices too. It really all boils down to deciding to have what you really want, realizing you can’t have it all, or life would be totally nuts. Cutting back a little here and a little there doesn’t seem to create a huge dent to many. But slowly by slowly over time, all of the small changes can really add up without all of the pain you feel when you try to make too many changes in your diet regimen all at once. Give some of these ideas a try, will you, and let me know how it goes.


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