Posts Tagged ‘pattern’

Facts on Snacks

April 23rd, 2014 4 Comments Tags: , , , , , , , , , , ,

Well folks, snacks have significantly nibbled their way into our daily eating repertoire. In fact, they account for about 20% of what we eat daily. In addition to that, about that same proportion of our diets are filled with empty foods considered extras, hmmmmm.

I find snacks in the day help keep my appetite at bay. I remember my Grandma used to say not to eat before dinner or that’ll ruin your appetite. Now curbing extreme hunger can certainly help slow you down to be in control for your meals.

What’s a stealth snacking strategy you ask? Its one I talk about in my ebook Skinny on Slim, The Little Black Dress of Diet Books having a healthy and stealthy approach. For me, my first line of hunger defence is fruit. Ya you heard me right, fruit- an apple, an orange, a pear, a few small plums, some grapes, a banana and the list can go on. I don’t leave home with one or two. The trick here is to eat a piece of fruit and take 15 minutes to reevaluate your degree of hunger. Often times that’s all I need to tide me over until my next meal, be it lunch or dinner.

My second line of defence when I’m still hungry after eating fruit is having food that contains protein. My go-to choices are a glass of skim milk, portion of yoghurt or cottage cheese an ounce or two of almonds, pistachios or walnuts in the shell. I love to snack on nut in the shell at home because you can’t gobble them down by the handful. You crack each nut and enjoy it’s freshness and crunch which satisfies me every time.

Take last week for example, I was travelling on a biz trip that found me on the run from the airport to my meeting while my blood sugar took the plunge. Luckily I had a banana and a package of unsalted almonds in my purse that saved the day as my power snack on the fly, literally.

Take a few minutes to think about those snacks that have nibbled their way into your repertoire. Are they filled with nothingness from a nutrient perspective that makes your blood sugar go boing or are they rich with nutrients that hold you up and never let you down? Maybe it’s time for a change!

Bookmark and Share

Posted in Foodie Fundamentals, Miss Behavin', Successful Loser Logic | 4 Comments »

Get Saucy, Simply Cook & Enjoy!

March 17th, 2014 No Comments Tags: , , , , , ,

Happy St. Paddy’s day! How nice that it falls smack dab in the middle of Nutrition Month. Find your pot of gold of nutrient richness at the end of your rainbow as you simply cook and enjoy! Have you downloaded the sizzling new app Cookspiration yet to help?  Cookspiration is loaded with a wide array of recipes with the Nutrient Info of each for any time or mood you find yourself in. We’re working on version 2 which will improve the user experience and readability, plus dish up all of the info in French – oui oui mon amie!

Here’s another idea: Get saucy! Make your own spaghetti sauce with just a few ingredients.

Ready-made spaghetti sauce can be costly and high in fat, sugar or salt. You can easily make your own sauce with just a few ingredients and these simple steps:

  • Lightly sauté onions and garlic in a little olive oil
  • Add low-sodium canned tomatoes and simmer
  • Season with freshly ground pepper and herbs such as basil or oregano

Try adding mushrooms, zucchini and chopped spinach. It’s a tasty, low-cost way to enjoy a variety of veggies in one simple meal!

For more budget-friendly meal ideas, visit:

Bookmark and Share

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

Time Crunched? Simply Cook & Enjoy!

March 3rd, 2014 No Comments Tags: , , , , , ,

Well folks, March is Nutrition Month! Throughout March I’ll feature the theme to encourage you to Simply Cook and Enjoy! A perfect way to start is by downloading Dietitian of Canada’s popular free new i-Phone or i-Pad app Cookspiration. Within a week of it’s launch it has been touted by Apple as one of their “Best New Apps” with over 7,000 downloads. It’ll be available for all platforms by mid-March and in French by April, 2014. Cookspiration is loaded with a wide array (over 180) of recipes with the Nutrient Info of each.

Time-crunched? Good-for-you meals can take less time than take-out!

Take-out meals might seem like a simple solution, but they can be more expensive and less healthy than homemade meals. Try these tasty meal ideas, ready in 20 minutes or less:
• Quesadillas filled with black beans, diced sweet pepper, salsa and Monterey Jack cheese
• Shrimp or tofu sautéed with broccoli, garlic, ginger and a pinch of hot pepper flakes, served over whole wheat couscous
• Whole grain pita pizzas topped with mushrooms, spinach, leftover grilled chicken and mozzarella

Here’s a fantastic fish recipe that’s ready in just 15 minutes. Can cooking be any simpler? Enjoy!

Bookmark and Share

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

Rethink Shrink!

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

I don’t know about you, but I need to take action on my stomach stretch receptors and fast to help make them shrink back to normal. How about you? Between the parties, the dinners,the lunches and the brunches my tum-tum has gotten used to eating and drinking a bit more than usual, don’t ya think? If I don’t do a full court press on this soon it might be hard to do a 180 shift if I wait until January 1 or later.

Last week while I was working around 10:00am my stomach was making those fake hunger grumbling sounds as if I was fasting for Ramadan and it was almost sundown. It wasn’t. I just had breakfast a few hours ago, and my brain knew that my stomach was playing a game – na na na na na.

One important strategy is up the ante on exercise and activity now that you have some spare time on your hands. Take in all that winter has to offer, bundle up and vamoose outside and move that caboose – walk, play, toboggan, shovel….

The other thing NOT to do is fall prey to the ole “oh, I won’t eat all day and wait for dinner”. No no no on that one. You can head down a slippery slope of binging and fasting as fast as you can say Dahoo Dorey. Don’t skip ANY meals and make sure you get your appetite suppressant- protein at meals to ensure you feel satisfied. If your blood sugar plunges too quickly because you’ve only  nibbled on veggies and fruit all day you’ll be truly famished and tempted to nosh on those many leftover goodies that may be hanging around. Why do they call them goodies when at this point we know they aren’t??!!

Speaking of which, make a plan to share your goodies with neighbours, family, friends, perhaps freeze some. But if all of these treat dishes are sitting under your nose for the coming week you can do a big slide-a-rooney from now to New Year’s and your slinky black number you were planning on wearing New Year’s Eve might need to be taken out – OUCH.

I don’t think that’s part of your plan. So put your thinking cap on and fast, make a plan, check it twice and for goodness sakes, think shrink!!

And speaking of little black dresses, get reading Skinny on Slim The Little Black Dress of Diet Books and fast, for more healthy and stealthy tips which will set you up perfectly to take on the New Year right around the corner.

Bookmark and Share

Posted in Eating Vortex, Miss Behavin', Successful Loser Logic | No Comments »

Another 12 Dieting Days of Christmas

December 2nd, 2013 No Comments Tags: , , , , , , , ,

Ok my cherished T & T followers. Let’s all sing along together from the same proverbial song-sheet now that the Christmas season is in full swing, shall we? HmHmmHmm:

On the first day of Christmas my true love gave to me:

1 Daily Breakfast – Successful losers say and research shows it’s the most important meal of the day. Don’t miss it!

2 Protein Snacks – Keeping your hunger at bay will really help you from feeling ravenous and overeating.

3 Square Meals – Having a regular eating routine with balanced meals helps your metabolism fire on all cylinders. A true gift to yourself.

4 Little Plates – Keeping an eye on your serving size by using smaller plates is an easy way to help you eat less over the holidays and everyday.

5 Glasses of Water – Having enough fluids and focusing on eating your calories rather than drinking them helps fill you up and keeps you hydrated.

6 Times a Movin’ – Staying regularly active and even taking it up a notch this time of year to offset the extra eating will help you burn extra calories, keep on track, feel fit and even ease stress.

7 Beauty Sleeps - Getting enough zzzzz’s helps with appetite regulation and allows you to be more productive. Nite nite.

8 Maids a Milkin’ – Including this perfect food into your regimen as a snack and with meals will add taste, protein and help satiety, not to mention a whole lot of nutritional goodness.

9 Ladies Dancing – Doing the hokey pokey at the holiday parties will help you burn 276 calories an hour, by rockin’ round the clock!! Bye bye Nuremberg cookie calories…..

10 Fruits & Veg – Eating your quota of these everyday helps fill you up while easing those extras out because you’re simply feeling too full. Like magic.

11 Wipers Wipin’ – Doing housework isn’t all bad, you’ll burn 216 calories an hour while making your nest pristine. Vamoose dust bunnies.

12 Drummers Drummin’ – Marching to the beat of your own drum and not letting those saboteurs change your plans puts you in the dietary drivers seat. Stick with it soul seesta, you’ll be glad you did!!

Ok folks, if you follow this beat for the coming weeks you’ll be in good shape and feeling extra cheer by New Year!

Bookmark and Share

Posted in Eating Vortex, Foodie Fundamentals, Funnies By a Foodie, Miss Behavin', Who's Zoomin' Who?? | No Comments »

Moderation Consternation? Moderation Contemplation!

November 25th, 2013 No Comments Tags: , , , , , , ,

A little bird tweeted that the notion of moderation is under the microscope, what gives? “Ho ho ho”, I thought having read this after making my traditional mother load of 500+ truffles I give away for Christmas. Hmmmm, let’s see next week is the start of Hanukkah, followed by US Thanksgiving, followed by the Christmas Season topped off with a night cap at New Year’s. How many special eating occasions are already booked in to your calendar? A few more than last year I’ll bet, each one adorned with fab food and drink. As if people need an excuse to abandon moderation especially this time of year. Or worse yet become so obsessive compulsive and not allow their favourite food whatsoever. That’s crazy food police at work, don’t you think?

This is the time of year to find peace in our lives and our world. And I do declare that it is warranted in all of our relationships, especially our relationship with food. What’s Thanksgiving without pumpkin pie; what’s Christmas without my Mom’s jamborees; what’s New Year’s without a special salut? Pretty darn crummy, that’s what! There’s nothing more precious in our lives than breaking bread with the ones we love and sometimes that bread is dipped in olive oil! Time to toss out the shame, guilt or any notion of solely noshing at the salad bar for the next six weeks ’cause by New Year any resolve you had in November to abandon moderation and tighten the noose on goodies will have dissolved by the New Year in a puff of icing sugar.

When it comes to our food, that old adage of “all or none” is so passé with disco balls and go-go boots. Our society has become “all inclusive” in so many ways and our diets should be as well. Studies show when kids and adults alike are not allowed their favourite food they’ll pine for it, seek it and when they get it, gorge on it. Now that’s not a positive relationship with food, is it? It’s quite the opposite. When you allow all food to fit, with effort and in time those preoccupations diminish. The trick with food is defining moderation. With effort, everything will fall into place from there.

Don’t have consternation about moderation. Keep those dang food police out of your kitchen and life. However you’re spending the coming holidays cherish them, enjoy them and consider moderation contemplation! Check this out in more detail in my ebook, Skinny on Slim, The Little Black Dress of Diet Books available on Amazon, iTunes, Kobo and Barnes & Noble.

Bookmark and Share

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

Testing, Testing, Put Your Diet to the “Thanksgiving Dinner Test”

October 9th, 2013 No Comments Tags: , , , , , , , ,

Well folks Thanksgiving is almost upon us. Who doesn’t love this festive weekend, especially the lavish family meals that go with it. That horn of plenty is bursting with all this harvest has to offer. Think about what is served at a typical Thanksgiving dinner: the turkey, the nutty dressing, those golden roasted potatoes, Brussels sprouts, mashed yams, cauliflower and cheese casserole, homemade pie with a dab of ice cream. Ahhh gotta love all of this with a repeat to cover both sides of the family.

Some people, might like this time of year though to kick off a new diet regimen along with the football season. If this is the case for you let me suggest you put whatever regimen you choose to my special test – the “Thanksgiving Dinner Test” explained in my ebook Skinny on Slim. If a diet doesn’t allow you to eat the food served at this celebratory dinner, then forget about it, don’t give it another thought.

I’m not a lover of diets. They’re like living in a straight jacket with so many don’ts they’re hard to keep track of and even harder to adhere to. Many do result in weight loss, for a little while, until your resolve caves letting the food floodgates to fly open, then your weight rebounds. You end up feeling like you failed rather than the diet failed you. Think about it. Let this fall be pivotal for you and go on a plan you can adhere to for life, set in fundamental principles to help you lose weight, thrive, and soar for good from Fat City to Slim Town.

Look yourself in the mirror and make a pact that from this day forward you will set yourself free from dieting forever. Be darn sure that the plan you choose passes my Thanksgiving dinner test. If a diet doesn’t allow you to eat the food served at this celebratory dinner — the turkey, the nutty dressing, those golden roasted potatoes, Brussels sprouts, mashed yams, cauliflower and cheese casserole, homemade pie with a dab of ice cream — then forget about it, don’t give it another thought. Got it?

Read about this with solutions to help you along your journey in Skinny On Slim, The little black dress of diet books found on Amazon.  Also available on i-Tunes, Kobo/Chapters, Barnes & Noble, Diesel and Sony.

Enjoy your trip!

Bookmark and Share

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

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?

Bookmark and Share

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


August 16th, 2013 No Comments Tags: , , , , , , ,

I remember a quirky yet engaging high school physics teacher of mine introducing the topic of entropy back in the ’70′s. From what I can recall entropy in nature tends from order to disorder, hmmmm. I was never much of a physics whiz, but Father James’ memorable explanation has stuck with me oh for decades now.

Many everyday things come to mind when I think about entropy – crumbs on my kitchen floor, that sports sock or tights drawer, the “catch all” shelf in the garage, that workbench in the laundry room (I don’t know any workmen…), my growing shoe collection, a barrage of scarves and the list goes on and on. I truly believe the same phenomenon holds true with our behaviour. Things can change from order to disorder in a heartbeat!

I think it’s a myth that it’s easier to keep a handle on your handles in the summer time. Whoever proclaimed that was only kidding themselves. For example: with summer travel comes unique eating and drinking experiences. Is it too hot to exercise? Who doesn’t love sitting outside with a sparkling glass of something to tantalize your tastebuds a summer fades away? Plus:

  • An extra meal here
  • A new appetizer there
  • The launch of a new pinot gris with a catchy name
  • The muse bouche before a 5-course meal
  • That “have to” try it, extra spoon of dessert even when you don’t really want it
  • To the false tummy rumbles from being used to eating more
  • To mistakenly thinking this was hunger rather than gypsy music
  • To a season gone by and dawning those skinny jeans that squeal when you yank them up – OUCH!

Yes folks, entropy – that’s your routine morphing from some sense of springtime semblance of order to disarray by fall. Sound familiar? It’s a perfect time of year to take stock of this concept in your own life before it remains the norm.

Time for some “order in YOUR court” don’t you think?

If you haven’t already, download my e-book Skinny on Slim now available from Amazon. Also available on i-Tunes, Kobo/Chapters, Barnes & Noble, Diesel and Sony.

Bookmark and Share

Posted in Eating Vortex, Who's Zoomin' Who?? | No Comments »

Squabbling Over Chicken or Beef – Props to Protein

August 7th, 2013 No Comments Tags: , , , , ,

There are days when nutrition experts seem to split hairs on some of the seemingly simple diet information. Today I’ll focus on the “centre of the plate” and talk about making choices – will that be chicken or beef; pork or fish; egg or tofu; turkey or game; nuts or cheese; legumes or pulses; salmon or tuna? I say, what’s to squabble about?!

All of these foods are predominantly protein based and all are naturally nutrient rich. People get so hung up on studies about red meat. As I often quote Barry White saying “too much of anything’s not good…” that certainly is true. Why not include all of these choices into your diet? This’ll help you avoid boredom by doing the centre of the plate change up! Protein certainly has an excellent satiating quality giving these foods both healthy and stealthy benefits for those of us trying to control our weight. That’s not to say if a little is good then a lot is perfect, but you knew that already right?!

Sneaking various protein choices into every meal, even snacks can help control hunger. In addition there are a plethora of macro and micro nutrients and minerals in all of these choices that’ll help your body as temple soar.

The next time you’re squabbling about what you plan to add to the center of your plate, take a breather and say “yes” to them all!

Bookmark and Share

Posted in Foodie Fundamentals | No Comments »