UnDiet...Week 22

Hello UnDieters!

Enjoying summer yet? Warm days have us leaning towards lighter fare and markets are bursting with summer fresh produce. Talk about a match made in heaven: just when the bounty of summer is reaching its peak we stop craving beef stews and start salivating over berries. It is time to take advantage of farm fresh produce and start feasting on fruits and veggies all day long. So this week, I want to challenge you to eat a salad at least twice for your lunch or dinner. Don't just add a side salad to your meal - I want the salad to be the main event. Salads are an amazing way to eat a nutrient dense and low calorie meal and ensure that you get your minimum servings of antioxidant loaded fruits and veggies. Beware, not all salads are created equal: croutons, iceberg and ranch dressing do not a power food make. Follow my five steps to a healthy salad and pick up your favourites at the farmer's market or local grocer. Need more inspiration? Check out some great recipes on the web!

Power Up: 5 Steps to a Nutritious and Filling Salad

1. Punk up your greens. Skip the iceberg and go for greens with attitude. Spinach, baby kale, arugula, mache...whatever you like. Pile on a few big handfuls. They deliver hyper nutritious, practically no calorie filler.

2. Add Super Veggies. The bulk of your salad should be 1 - 11/2 cups of chopped multicoloured veggies. Add whatever floats your boat, from radishes to tomatoes, snap peas to artichoke hearts.

3. Pump up the Protein. Add a full serving of protein with 2 hard boiled eggs, 3/4 cup of beans (a super filling addition thanks to extra fibre) or 3 oz of chicken or fish.

4. Drizzle on the Healthy Oils. Use a tablespoon of a natural salad dressing, preferably made with olive oil or cold pressed canola. The quickest way to dress your salad is 1/2 tbsp oil, 1 tbsp fresh lemon or lime juice with a hit of salt and pepper. If taking the salad for lunch, carry the dressing in a separate container and dress prior to eating so your salad doesn't wilt.

5. Texture. Add crunch and variety with a tablespoon of raw nuts or seeds, from cashews to flax to pumpkin...you'll add nutrients and healthy fats. If you like, add a tablespoon or two of crumbled feta or chevre or try some dried apricots or cranberries!


Enjoy the sun,
Desiree

UnDiet...Week 21

Hello UnDieters,

I hope you are enjoying the summer sun. Did you get out to the farmers market today? My friends Heather, Melissa and I visited the Trout Lake market in Vancouver and I can't wait to show you the result of our trip. Hopefully in a week or two...

For today, however, let's talk UnDiet. With all that gorgeous summer produce out there, the same old crackers or pasta just won't cut it. You need a worthy grain to show off next to those heirloom tomatoes. So this week's challenge is to try a new whole grain. While some of us still might view grains as unneccessary carbs, let me differentiate a true whole grain from mere starch.

When research on the health benefits of whole grains started surfacing, manufacturers responded by adding "whole grains" to their products. Across the supermarket, "made with whole grain!" shouted at you from breads, granola bars, cereals and even yogurts. This marketing classic can be very deceptive: made WITH whole grain doesn't mean 100%. There is no guarantee how much whole grain you are getting. Technically, a product can be considered a whole grain if it contains all three parts of the original grain: the endosperm, the germ and the bran.Looking for a food made from 100% whole grains is a step in the right direction; however, eating intact whole grains is not the same as eating sugary cereals, aka candy, with added fibre.  However, you can then pulverize, gelatinize and puff up and sweeten the grain however you want to and still sell yourself as whole grain goodness. But whole grain Ritz crackers are not the same as cooking up some barley.

Intact, unprocessed whole grains are slowly digested, providing sustained energy that won't spike blood sugars. They are rich in minerals and vitamins and contain antioxidant phytochemicals. They also provide protein and fibre to help you feel satisfied. Most crackers, granola bars and pasta just spike your blood sugar and leave you hungry. Intact, unprocessed whole grains are a true superfood that are well worth the calories. They are also economical, great for any healthy eater on a budget.

For this week, go to your bulk bins or grains aisle and choose something you haven't cooked with before. Try barley as a base for risotto, black rice for a rich twist on traditional sushi, buckwheat toasted in a salad, amaranth sprinkled over berries and yogurt or even teff baked into a homemade granola bar. Teff??? Oh yes, get ready to be surprised by how many whole grains are out there that you haven't heard of before. Many grains cook up just like rice, but not all, so check out this cooking chart from dietitian Leslie Beck's website for water proportions and cooking time.

Note! Couscous is not a grain...it is a pasta. Ditto orzo. And buckwheat is not wheat.

I would love to hear how you used your grains this week....enjoy!
Desiree

Eat...Mediterranean Style

The Mediterranean Diet Pyramid. Used with Permission.

Here in Vancouver, it has been a chilly spring but today the sun is blazing. I am reminded that May is the month when the sun warms the earth, we shake off the layers, embrace a lighter style of eating and thoughts turn to spring fresh produce. Which makes May the perfect month to raise awareness of the Traditional Mediterranean Diet. Far from being a fad, the Traditional Mediterranean Diet (let's call it TMD for short!) is a way of eating and living for lifelong health that is based on the traditional foods and eating habits of Mediterranean cultures. When it comes to eating well, I have always believed that a diet of whole, natural foods is the only way to go. The TMD fits this model well.


First introduced in 1993, the diet pyramid was created by Oldways Trust with the Harvard School of Public Health and the World Health Organization. Since its introduction, research has supported the health benefits of the TMD but most importantly, it is a sane way of eating that people can enjoy for life. I recently had the opportunity to ask Georgia Orcutt, program manager for Oldways and the Mediterranean Foods Alliance, a few questions about the Mediterranean Diet and how we can all incorporate this healthy eating plan into our lives.

What makes the Traditional Mediterranean Diet different from the typical North American eating pattern?

It's tricky to identify one typical North American eating pattern, since a number of regional foods and cultures still exist in the US. But undeniably, the North American diet today for many people is one that relies heavily on processed foods that are high in sodium, sugar and unhealthy fats. The Traditional Mediterranean Diet, in contrast, has at its core vegetables, fruits, whole grains, beans, nuts, peanuts, herbs, spices and healthy fats such as those found in olive oil. These are foods to eat daily. The emphasis on healthy fats is a big difference between the two patterns.  While it's typical in North America to eat meat three meals a day, with the Mediterranean eating pattern, if you eat it at all, include small amounts as a garnish, and as a main course limit the portions to 3 ounces or less.  Or plan to enjoy meat as part of a celebration, not as daily fare. The Med Diet also suggests eating seafood twice a week and building vegetarian meals around beans, whole grains and vegetables, heightening the flavor by using herbs and spices.  

There has been an impressive amount of nutrition research on the Traditional Mediterranean Diet. Have a few key foods in the diet been shown to account for many of its health benefits or does the TMD pattern improve health more than any individual food?

While there are some "superfoods" in the Traditional Mediterranean Diet that stand out for their antioxidant properties or nutritional profiles, in promoting the TMD we align our messaging with the latest Dietary Guidelines that place an emphasis on the whole diet.

(I'll add here that the guidelines also, for the first time this year, offer validation for the Mediterranean eating pattern!)  Consumers frequently misunderstand research that highlights nutrient profiles of specific foods. Encouraging people to eat a wide variety of fruits, vegetables and grains is very important. Think lots of colors and flavors on your plate. 

Given that our current eating habits rely on unsustainable manufacturing and shipping processes, will adopting a Traditional Mediterranean Diet be a more sustainable way of eating? Does the diet lend itself well to a local foods approach?

Sustainability is a very complex issue and we need to all become agents of change in our own lives. Since the Mediterranean Diet places an emphasis on eating lots of vegetables and fruits, eating seasonally and shopping at  farmers markets when possible is an ideal way to support local agriculture.  Growing your own vegetables and fruits is a great goal, too. But not everyone can do this. It's also important to keep an eye on what choices we make in our busy, everyday lives and how this can impact sustainability.  If you stock your pantry with Mediterranean basics such as pasta, rice, tuna, canned tomatoes and spices, and you have seafood, nuts, grated cheese and vegetables in your freezer, you can come home and make a home cooked meal, rather than running out the door and supporting a fast food franchise.  

Habit change can be challenging for many people, especially where diet changes are concerned. What do you think are the most difficult changes to make when adopting the traditional Mediterranean diet and how can they be overcome?

Taking small steps, one a day or one a week, can be the best way to make positive, healthy changes in the way you eat.  (Author's note...UnDiet!!) Because we are all such creatures of habit, it can be very difficult to understand and consistently follow through on portion control and creating a Mediterranean-style lunch or dinner plate that looks different than what we are accustomed to seeing.  (i.e. a variety of vegetables, smaller amounts of meat., 1/2 cup of pasta or rice).   It's important to keep meals simple and easy; aim for making every meal taste great and to eat nourishing foods that promote satiety.  We outline these 8 simple steps to help people learn how to adopt the Mediterranean eating pattern: Eat lots of vegetables; Change the way you think about meat and if you eat it, add small amounts to vegetable sautés or use as a garnish for a dish a pasta; always eat breakfast; eat seafood twice a week; cook a vegetarian meal one night a week, and then aim for two nights a week; use healthy fats in daily meals, especially extra-virgin olive oil, nuts, peanuts, seeds, olives, and avocados. In addition, we encourage consumers to discover the wide variety of delicious Mediterranean foods at the supermarket and learn how to routinely break old habits and make healthy substitutions. For example, buy Greek yogurt and use that instead of sour cream; sample different varieties of hummus, find your favorites, and use that in place of mayonnaise.

What one step can readers take today to bring them closer to a Mediterranean diet?

Go to your local supermarket and spend a few minutes just looking at the fresh produce. Buy one vegetable you've never tried before, take it home, search the web for that vegetable paired with the word "Mediterranean” and find a tasty way to prepare it.  

Learn more about the Mediterranean Diet and download your own diet pyramid at http://www.oldwayspt.org/ and like Eat Drink Be Happy on Facebook for a chance to win a copy of The Oldways Table: Essays & Recipes from the Culinary Think Tank by K. Dun Gifford and Sara Baer-Sinnott.

Salute!
Desiree

UnDiet...Week Eleven

Good Morning UnDieters! 


What did you eat for breakfast this morning? A bowl of Special K? A slice of leftover pizza? A banana? 
What? You didn't eat breakfast? Let's talk...


Your mother was right. Breakfast is the most important meal of the day. Why? Because you just fasted for a good 6 - 10 hours. Your body is working overtime to ensure a constant stream of glucose for your brain via an increase in stress hormones to help liberate stored energy. You need to help your body out and give it something good first thing in the morning. Within 2 hours of rising is best. If you do, you will be rewarded with more energy, fewer sugar cravings and less of an affinity for weight gain. Seems to good to be true doesn't it?


The reason why this occurs is because when you eat breakfast, you help your body shut of the anti-starvation machinery. It needs protein, fat and slow burning carbohydrates to help shift your hormone balance into neutral. Do this and your hormones will stay balanced, putting less strain on your pancreas and keeping you energized all day long. Run out the door, cup of black coffee in hand, and your body has to kick into high gear to keep things running smoothly (and ensure that you don't run out of steam mid commute) but it will also start sending really strong signals for you to eat as much as you can to store energy for the next fast. And what will your body want? Quick energy. Like donuts. Which will only spike your blood sugar and leave you scrambling for more sugar an hour later. 


So what constitutes a good breakfast? Here it is on a sliding scale from horrible to excellent:


1. Nothing
2. A bowl of Special K or similarly rapidly digested cereal and some black coffee.
3. A donut or "muffin" from a cafe
4. A piece of fruit and a large skim latte
5. A bowl of instant oats and some fruit or a slice of leftover thin crust veggie pizza
6. A bowl of steel cut oats 
7. Any of the following: a big bowl of steel cut oats with hemp seeds, berries and a glass of skim milk; scrambled eggs on sprouted grain toast with a sliced apple; greek yogurt with high fibre cereal, berries and hemp seeds.


Your mission this week? Move yourself at least one notch on the better breakfast scale. Not hungry in the morning? Start small and get your body used to getting nourished. Want to go all the way? You need some combination of protein (plain yogurt, skim milk or soy milk, eggs), slowly digested carbohydrates (sprouted grain bread, steel cut oats, super high fibre cold cereal) and some fruit (your choice). That is the formula for sustained energy. 


Mid morning slump, be gone!
Desiree

UnDiet...Week Eight!

Good Morning UnDieters! This one is a wee bit late, so my apologies....
I am going to continue on my one woman mission to increase your fibre intake so this week, I want to introduce you to sprouted grain breads. By now, we have all heard of whole grains and why they are so much better for us: more fibre, more essential fats and naturally occurring vitamins and minerals. However, as is true with much of our modern "food", we also need to think about how those whole grains are processed to complete the health picture.
While whole grain breads are a step up from white breads, have you ever noticed that some of them feel just as soft and squishy as their white counterparts? The healthiest end of the whole grain spectrum is the whole grain itself: a kernel of whole wheat, steel cut oats, whole quinoa or other such goodies. These are grains as nature intended. Chewy. Dense. Full of flavour. Packed with nutrition. The more human beings interfere with the whole grain goodness, the less healthy it becomes.

When whole grain flours are pulverized into flours and baked and expanded into a loaf of bread, you get a little extra fibre but much of the integrity of the original whole grain is gone. The resulting fluffy loaf is digested and broken down into sugars almost as quickly as its white cousin and isn't really that great for you, especially in comparison to the original whole grain. Sprouted grain breads are different. They are made from 100% whole grains which are then sprouted and crushed before being made into bread. They are never pulverized into flour. The result? Sprouted grain breads are denser and heavier, with more fibre and protein. A single slice of sprouted grain bread can have 5 grams of fibre and 5 grams of protein, a stark contrast from the average 2 or 3 grams of fibre of lesser whole grain breads.

So this weekend, buy a 100% sprouted grain bread and swap it in for your usual bread. This is one of those simple swaps that can make a big difference! If you eat 2 pieces of toast for breakfast, switching to sprouted grain can leave you fuller and more satisfied all morning long. In addition, that 10 grams of fibre you just ate will get you more than 1/3 of the way towards your daily fibre goal for a woman and about 1/4 of the way for a man. Add that to the bran buds and beans you are already now enjoying and many of you will be getting all the fibre you need. And feeling more energized for it.

My job is done. (For fibre anyways....44 more weeks of healthy tips coming your way. Looks like January 2012 is going to be filled with smug self satisfaction instead of more resolutions.)

Need help finding sprouted grain breads? Check out my Healthy Grocery List for a couple of good brands.

Desiree

UnDiet...Week Seven

Oh boy, am I ready for spring. The endless stream of root veggies, apples and pears, while lovely, are beginning to grow tired. I am ready for fresh green things. That being said, we still have to find a way to eat well until the weather warms and if we can do it in a sustainable way, all the better.


So this week, it is time for a major antioxidant boost in the form of blueberries. Yes, there are "fresh" blueberries showing up from the southern hemisphere these days but I would urge you to go for frozen blueberries instead. I often get asked if frozen is as healthy as fresh and in situations like these, the answer is a resounding, "Yes!". 


Picking fruits and vegetables at the peak of their ripeness also provides nutrients at their peak. When produce is grown far away, it must be picked earlier so that it can withstand the long journey, potentially stunting its nutrient content. In addition, many nutrients, such as vitamin C are incredibly delicate and start to degrade quickly after the produce is picked. So in the winter, when local options don't exist frozen produce can be a very nutritious option.


So starting this week, pick up a big bag of frozen blueberries (bonus points if they are locally grown!) and eat at least a 1/2 cup a day. Look for a product that is unsweetened and give the bag a squeeze: the blueberries should still be individually frozen, not frozen together in clumps which indicates that they have thawed and refrozen at least once. Frozen blueberries are perfect added directly to smoothies and baking. If you want to eat them as a snack, simply keep a small amount in the fridge thawed so they are ready to top cereal, yogurt or even throw them in a salad.


Blueberries are a true superfood. Low in calories but packed with vital nutrition, blueberries are a fruit that will not raise blood sugars substantially making them a good choice for managing weight. Blueberries are rich in antioxidants, including anthocyanins, which help to protect the heart and entire circulatory system. The antioxidants in blueberries, including vitamin C, also contribute to healthy skin while decreasing inflammation, another indirect cause of skin concerns and premature aging. Some research has even pointed to the power of daily blueberries to protect your brain against cognitive decline. Wait...what was that last sentence? Can't remember? You need to eat more blueberries!


Cheers,
Desiree

UnDiet...Week Five

Hello UnDieters!


My apologies for the late post...another week, another little nutrition tweak. Let's talk yogurt. Specifically, you. Eating yogurt. Good yogurt. Not "yogurt": a vague dairy like substance with a pound of sugar and a bunch of stabilizers holding it together because the manufacturer cannot seem to make proper yogurt. 


Yogurt is a simple super food. Just milk mingling with your friendly neighbourhood bacteria to enormous benefit. Probiotic bacteria in yogurt help to colonize your gut with happy bacteria and compete with and crowd out the kind of bacteria that no one wants: bugs that cause localized inflammation and reduce the integrity of that all important gut barrier between the inner you and outer you. The extent to which gut health affects overall health and the role that regular yogurt, not standardized supplements, plays is still up for debate in the research community. To read more about the immune enhancing effects of yogurt, see my earlier blog post. 


Let the lab rats debate...food first, I always say...so belly up to the bar and enjoy 3/4 cup of plain organic yogurt every single day. Yes, plain. If you can't afford organic, stick to nonfat. The ingredients should read: milk and probiotic cultures. No gelatin, no sugar, no modified milk ingredients. If your sweet tooth can take the beautiful tang of yogurt au naturale, stir in a bit of honey or chopped fruit. 


In addition to probiotics, yogurt offers calcium, magnesium and protein which are three nutrients we all need more of. Here are 3 super quick ways to enjoy your daily yogurt:


1. For breakfast: with your bran cereal and a cup of chopped fruit and a drizzle of honey.
2. In a snack smoothie: blend yogurt with a bit of skim milk or not-from-concentrate berry juice, 1/2 cup frozen berries and half a banana.
3. For dessert: topped with a bit of good granola, a bit of honey and maybe a few dark chocolate chips.


For bonus points, check out Liberte Kefir, a traditional Russian drinking yogurt. Makes a nice healthy "cocktail" when mixed one-to-one with a not-from-concentrate juice like blueberry or pomegranate.


Healthy Dreams,
Desiree

UnDiet...Week Four

Water, Water Everywhere...photo of the Calanques in the Mediterranean.

Good Morning UnDieters!


Time flies, doesn't it? Right about now, many people's New Years Resolutions are waning. Days of celery and chicken breasts are getting boring. And no one wants to slog out to the gym in the snow. You? You are coasting through the detritus of abandoned resolutions. You might even be enjoying the Hot Chocolate Festival and Dine Out Vancouver with nary a care in the world, knowing that you are on the path to better health. 


We are already eating an apple a day, skimming the fat off our milk and getting comfortable with roughage. Now is probably a good time to hydrate. So what's next?


Water: some people love it, others hate it. Regardless of your opinion, water is critical to life. Our body is essentially a liquid medium and dehydration of even 2% can lead to significant declines in mental and physical performance. Feeling tired, foggy and sluggish? Could be dehydration. Feeling snacky? Could be dehydration. Skin slack and dull? Water might be contributing to that too. Last week's fibre not working that well? Try water. Water is critical for healthy bowel movement and dehydration can significantly slow things down, down there. 


So this week, we are going to start drinking a glass of water before every meal. If you are already drinking plenty of water, pat yourself on the back and kick your heels up for the rest of the week! How do you know if you are drinking enough? Your urine should be clear or very pale yellow (except if you take B vitamins and then you might have a couple of day-glo voids) all the time. Drinking a glass of water before each meal may also help you to feel a bit more full after you eat. 


Don't like the taste of plain water? Try a generous squeeze of lemon or lime. Need a bigger flavour boost? Add a splash of juice...and make it a good not-from-concentrate blueberry, cranberry or pomegranate to get some antioxidants in there. Need a bone health boost? Try a mineral water rich in calcium and magnesium, like Gerolsteiner.


Until next week...now that my big presentation is over, I might even try to get a midweek post done! 
Desiree

UnDiet...Week Three

Good Morning, UnDieters!


As of this morning, you are eating your apple a day and have sneakily trimmed some fat from your diet (and soon, your hips). Now it's time to get serious about fibre. The average Canadian only consumes about 14 grams of fibre a day, which is a far cry from the 25 to 38 grams recommended for better health. 


"Fibre, blah blah blah...." you say. "I have no issues in the 'going' department, so I must be fine when it comes to fibre" you say. 


Sure, staying "regular" is a key benefit of getting enough fibre but the benefits of roughage go way beyond logging bathroom time. Fibre ensures that the waste your body produces moves on out quickly, minimizing the amount of time you are exposed to potential toxins in your waste. That is why fibre is a key component to detoxification. 


On the way through your gut, fibre also grabs on to a few things you may not want sticking around. Like cholesterol. And fats. Fibre also helps to physically stretch your stomach and slow down the rate that your stomach empties, making you feel full and satisfied. Fibre helps delay the release of sugars into your bloodstream, helping keep blood sugars on an even keel to keep you energized and make weight loss easier to achieve.


So I am going to give you a trick to boosting your fibre intake. Get to know All Bran Buds with Psyllium. This dietitian's secret weapon delivers 11 grams of fiber in an 80 calorie, 1/3 cup serving along with a hefty dose of iron, magnesium and thiamin, a B vitamin. You can toss the buds on your favourite breakfast cereal, stir them into yogurt (or on ice cream....just not everyday please!) or hide them in a smoothie. No massive diet change required. Just a simple addition.


Check out the ingredients and nutrition facts for All Bran cereal. Looking for an organic option? Nature's Path Smart Bran is great...Gluten Free? I've got you covered...meet Enjoy Life Crunchy Flax

To your health!
Desiree


PS...I should mention that whenever I feature a product on my blog...it is NOT solicited by the company who makes the product. I will never feature any product I would not use myself and if ever a company asks me to feature something I already adore, I will be sure to be up front about it.

UnDiet...Week Two

Hello UnDieters! 


It's week two...still eating your apples? Good. Now it's time to build another healthy habit into your diet. The strategy this week: switch to skim!


I am all about cutting out calories and fat where they don't really matter so you can indulge when they do ( Hello, cheese plate! ). So this week, if you aren't already drinking skim milk, it's time to make the switch! If skim seems too drastic a change, take a single step down on the milk fat going from homo to 2%, 2% to 1% and then 1% to skim. Why bother? Each glass of skim milk saves you 41 calories and 5 grams of fat. Doesn't seem impressive until you do that for a full year and save yourself 14,965 calories which equals a potential weight loss of 4.2 pounds. Without cutting back on portions! In addition, milk fat is a source of dioxins, which is a major dietary toxin. Skim the fat, remove the dioxins. And all you did was switch your milks. 


Already drink skim milk or a vegetarian alternative? Make sure you get a glass a day, you healthy vixen you. 


Keep with it, UnDieters...although it may feel like you aren't doing anything, that's the point! The weeks will build and you are making over your diet for good. And since rewards are always fun, look for giveaways for UnDieters...coming soon!!

New Year...New You!

It’s resolution time again…whether your goal for the New Year is to lose weight, learn to sail or finally get that promotion, your body is the vehicle for all of your ambitions. So how are you fueling that body? Busy lives can leave nutrition on the back burner, as we mistakenly think that any food that fills our belly will help us get to the finish line. If you find yourself constantly relying on takeout and “instant” meals, soon you’ll be running on empty. Good food is the foundation of good health and a healthy body has the energy to help you achieve all that you want out of life.


I am all about the UnDiet...so much so that I created a special 10 week plan for Choices Markets, where I am the Nutrition Operations Manager when I am not at home with a little bambino! You can check out the Choices Markets "New Year, New You!" Program on their Facebook Page at http://www.facebook.com/ChoicesMarkets where each week you will view a new challenge. It is a great plan to get a jump start on the New Year (if I do say so myself)...and then continue you can continue the success each week back here on my blog with a full year of UnDiet!

To help you reach your goals, Choices Nutrition Team is offering informative seminars throughout the month of January and personalized nutrition consultations by donation in Vancouver, White Rock and Kelowna. Look for more helpful resources in store and at www.choicesmarket.com/nutrition.

The UnDiet...Week One

Apples from my grandparent's trees

Good Morning and welcome to the UnDiet. 




No pills, powders or complex philosophies. Just one year, 52 simple changes and one healthier, more vibrant (and maybe tinier) you. 




This week's goal is "An apple a day". It really can keep the doctor away. So go buy 7 of your favourite apples and eat one every single day. That's it. I told you it would be easy.




Why apples? They are inexpensive, a local food for many of us and far overlooked in the nutrition department. A good source of fibre with plenty of antioxidants, they are an easy and delicious way to boost your defenses. You may eat the apple anyway you want as long as you consume the whole thing, so no peeling or just eating half. It would probably be better if you didn't bake it into a cake...but you're the boss.


If you like apples, keep eating one apple every day this month or even this year. Display your weekly apple supply in a nice fruit bowl on your counter as a reminder of your commitment to your health. Like all of the goals, the idea is to build goal upon goal so by December 31st you will have completely remade your diet one day at a time.


Learn more about BC apples at http://www.bctree.com/health/nutrition/apple-nutrition 


Now go back to sleep....Happy New Year!
Desiree

The UnDiet...begins January 1st!

It's that time of year again....sitting on our couches feeling lethargic with the top button undone on our pants, that we swear off all excess. Starting January 1st, we say "No more!" and spend the rest of our vacations searching book stores and the internet putting together our own personal torture plan for the New Year. 


We vow that overnight we will abandon our bacon and chocolate chip ways in favour of broiled chicken and broccoli or raw food smoothies. Magically, we will overcome our sloth and get to the gym daily. And for the first couple of weeks, our previous excess motivates us through the pain and the deprivation but one day, long after the last taste of creme brulee is forgotten, we wake up and decide....just one brunch of waffles won't hurt. And it won't matter if I miss my yoga class to go....starting to sound achingly familiar? Still really want to do this again?


Why not swear off diets for good? Vow to get healthy for life...and join me for an UnDiet. Each week, starting January 1st, I will offer one simple lifestyle change. Try it faithfully for the week and if you like it, keep doing it. If not, just move on to the next change. 52 weeks...52 changes. The idea is that eventually all the new healthy  habits you acquire will crowd out the less healthy ones. And by building change gradually, it will be easy. Even if you take on half of the suggested changes permanently you will be well on your way to a healthier, slimmer you by New Year's Eve 2011. 


See you on New Year's Day 2011...enjoy the rest of your holiday season!
Desiree

Losing it...the post baby diaries...December 10

E and me, looking super sleepy...getting out for a walk and a smoothie. Carrying a baby sure adds an extra punch to your afternoon stroll!

Well...here it is. The last of my losing it posts. I can hardly believe it actually. E is 4 1/2 months old and I have actually lost the baby weight. I feel a little apologetic about it actually. Because despite my trials and tribulations, the weight came off pretty quickly. Pregnancy has definitely made a permanent shift to my body (Can I keep the chest?? Please?) but I have achieved my goal of getting down to my pre-baby weight.

So to what do I attribute my success? Here are some thoughts:

I was a healthy weight before getting pregnant. Not in the best shape at the time but not a complete couch potato and I was a healthy weight for my height before getting pregnant. I always tended to go through cycles of working out and not but I have been active for a decade. So if you are thinking of getting pregnant and aren't at your healthiest, now is the time to get into the gym and get that heart pumping. Important Note: if you are already pregnant, do not try to lose weight or avoid weight gain as it can put you and your baby at risk. 

I was a healthy eater before, during and after pregnancy. I like fruits and vegetables and eat them regularly as the foundation, not the accompaniment, of my meals. I eat beans and whole grains like quinoa and barley daily. I don't eat white bread, pastries or junk food or drink pop. I did eat a lot when I was pregnant...and more Sour Patch Kids and Haagen Dazs than I care to admit. But after giving birth, I went right back to healthy eating. Not a diet - I ate well to help me heal and nourish my little one.

I worked out as soon as I was able. I worked out 1-2 times per week when I was pregnant and as soon as I had the okay, I got back to working out 3-4 days a week. I credit the Tracy Anderson Method big time for being so freaking effective at reshaping my body. I am not an expert on this but I have a feeling that if I waited until 6 months to start working out it would have been ten times as hard to lose the weight. After giving birth, your body is still going through a lot of changes and I feel that working out during this time harnessed the capacity for change for good. Very unscientific but that is how it felt to me. In addition, breastfeeding takes a lot of energy so the combination of breastfeeding and moderate exercise allowed me not to have to reduce calories. I was able simply to focus on healthful eating. Important Note: Talk to your doctor if you want to start exercising while pregnant and you weren't active before pregnancy. Generally speaking, whatever you did for a work out before getting pregnant you can continue in pregnancy until your body tells you otherwise.

I tried a supportive girdle.  I am a bit embarrassed to admit this but I bought the ShrinkXHips. I remember when I was first pregnant and saw an ad for ShrinkXHips and was so indignant. "You just had a baby and the first thing you care about is your freaking hips?" I declared smugly. Then none of my pants fit at three months pregnant and I thought...that ShrinkXHips is looking kind of good. So I used it. Not constantly. I found that sleeping in it was easier than sitting in it all day because it shifted a lot. Did it help? I don't know for sure but my hips are back to their starting measurement. It would have been easier to determine if it didn't work...but it is harder to be sure it did. 

Do you have any tips and tricks you used for weight loss post-baby? Let me know!

Desiree

Losing it...the post baby diaries...October 26

As promised...here is a look at my food diary for yesterday!

Breakfast 
Organic steel cut oats (1/4 cup dry), 2 tsp brown sugar, 1 tsp organic butter, tea with 1/2 cup organic 1% milk and an organic apple.

Approximately 341 calories, 10 grams of protein and 7 grams of fibre

The dietitian in me thinks this is a pretty balance breakfast: fibre, protein and slowly released carbohydrates for sustained energy (thanks to steady blood sugars). For weight loss, I typically like to see a little more protein and energy; you could add 1/2 cup cottage cheese to accomplish this nicely.

Lunch
1 egg, scrambled into 1 1/2 cups of leftover beans and rice stew topped with 1/4 cup light feta cheese

Approximately 440 calories, 28 grams of protein and 8 grams of fibre

This is a good lunch but a little bit light on the veggies...a super quick side salad of baby spinach and cherry tomatoes would bump up the veggie servings without adding much in the way of calories.

Snack
1 pear with tea with 1/2 cup organic 1% milk

Approximately 150 calories, 4 grams of protein and 4 grams of fibre

Dinner
Scrambled extra firm organic tofu with carrots, soy sauce and 1 cup of brown rice

Approximately 400 calories, 18 grams of protein and 5 grams of fibre

The dietitian in me says "not bad at all!" This is a good balance of grains, vegetarian protein and veggie servings.

My totals for the day: approximately 1331 calories, 60 grams of protein (18% of total calories) and 24 grams of fibre. This is a bit low for a lactating female...I did get 3 calcium servings and almost exactly met my daily goal for fibre. I also could have stood to bump up my fruit and veggie servings, as I only got 5 of my 7-10 for the day. More snacks could have helped with this (or the side salad at lunch). This is one of the biggest challenges I find being at home with a little one: I rarely think to snack and make lunch as quick as possible, so I am not always perfectly balanced in terms of nutrients. The good news is that this is a pretty healthy day overall...and I get a whole new chance to eat even better again today!

In good health,
Desiree

Eat...like me!

There is nothing stronger than photographic proof...so time to share a day in the diet! This was my Wednesday...nothing too unusual going on, although I was trying to clear out my fridge before leaving tomorrow for 9 days away....

Breakfast was organic steel cut oats with unsweetened soy milk, hemp seeds, a fair trade banana and a bit of brown sugar....starting your day with a combination of high fibre whole grains plus the extra protein from the hemp and soy milk will help to keep you full.

Lunch was a 2 egg omelet (Rabbit River Farms Omega 3 Eggs) with a sliced organic potato, light feta and a chopped green pepper on top. The pepper provides 2 servings of veggies (although not the most nutrient dense option...) and perhaps a touch too much saturated fat from the egg and feta - but not too bad!

Every once in a while, I get a craving for one of their sugary concoctions...and then am always left unsatisfied. I had a decaf, half sweet toffee mocha. Not too bad...but not that exciting. Even half sweet, it is more sugar than I needed.

An afternoon snack  (which looks completely indistinguishable here!) was Liberte apple pie yogurt with a sprinkle of raw trail mix, All Bran buds and hemp seeds. Now this is a good sweet treat: probiotic yogurt, protein and the heart healthy soluble fibre that all of us need more of.

Yum! This is a riff on a Jamie Oliver recipe from the Cook with Jamie book. It is a raw beet, pear and feta salad to which I added chick peas for protein. And leave it to me to forget to take a picture of the bread...but there was bread too. Two slices of Terra green olive bread with butter. I love chopped salads to help you get a huge proportion of your fruit and veggie servings at one go but I never serve a main course salad without a protein: either beans, tofu or eggs. It's a must! 

See you in a week or so...I shall actually be without Internet access while I'm away!

Desiree

Losing it...the post baby diaries...Sept 28

Losing the baby weight goes way beyond willpower. It requires the stubbornness to stick with it even though you are exhausted, interrupted multiple times by baby and facing a big pile of laundry in the bin. You also need to strike a fine balance between a dose of pragmatism and avoiding the justification trap. 


Last week, I did it...I made it to my 5-workout-a-week goal. I felt pretty damn good. And here is a ringing endorsement of the Tracy Anderson Method: after doing the video 5 times in a week, there is a significant change in my body. Gravity be damned! Talk about motivation. Still 17 pounds to go, but I am bolstered by this apparent progress.


There was a large amount of stick-to-it-ive-ness required to achieve this goal. The first tenet was, workout no matter what. Typically, I workout after I wake up and have fed my little one and then I set him to lay down near me while I put the DVD on. Early after birth, I would do this and then put him in the stroller and wheel him into the gym while I worked out. And to my delight, he would sleep through my workout. Now, not so much. No matter what I have tried, he refuses to just hang out through the 45 minute DVD. So to get through the workout, I have to stop an average of 3-5 times to pick him up, rock him, change his diaper etc. The first couple of times this happened, it was enough to make me not want to work out...now, I just accept it as part of the routine and allot 1 hour to my 45 minute DVD. 


I am already testing the strength of this first tenet this week: my little guy has taken to not sleeping well through the night and I have been so exhausted that I have gotten up "too late" to get my workout in before rushing to prior appointments. Two days in a row...but tomorrow it ends (and lucky for me, I will still have 5 days left to get my workouts in).


This weekend, I am even leaving for a week with family...and I am determined to keep going. I am bringing my laptop, yoga mat and weights so I can still get my workouts in. Actually, with both my mom and grandma around the house, I now have child care for a week straight and consequently, a lack of excuses. 


As for my eating regime...I have eaten very well for the last week but there have been a few hiccups. Six, to be exact. Let me explain: Sunday was my birthday. And throughout the week, I have had multiple celebrations (and of course, leftovers) which has meant 6 servings of birthday cakes. So much for my "no junk food plan". 


Now here is the balance between pragmatism and justification: the dietitian in me knows that I have eaten really well so I have had a "good" week in terms of nutrient density. And a birthday is once a year...it is easy to forgo treats made for others but pretty impossible to forgo treats made specially for you. However, this will not be a great weight loss week. This is one of the trade offs: if you approach a diet as a quick fix, any number of slip ups could be incredibly frustrating and lead you astray. A common diet mentality is "well, I am 'ruining' this week anyways....". Hold it right there! I did not give myself permission to eat loads of junk food because I knew each day wouldn't be "perfect". To be honest, I wasn't craving junk...but I still planned healthy meals to help "balance" the indulgences. And once we finally rid our fridge of the birthday treats (which my husband can thankfully help with), it is back to the original game plan. I am halfway through this 6 week "phase" of my eating plan...so 3 weeks from now, I am going to ramp up the diet efforts. My motivating deadline is that I would like to be close to my goal so I can wear something fun for New Year's Eve. A week with my grandmother's cooking should be interesting...stay tuned next week. 


In good health,
Desiree


PS: do you have any diet disaster stories? Feel free to share them here!

Eat...figs

Immortalized in the Bible, the Qur'an and Greek and Indian Mythology, figs have long been a luscious staple in the Mediterranean diet (and immortalized in North America by the Fig Newton Cookie) but many of us are not familiar with the fresh fruit. 

Dried figs are widely available but bear little in common to the experience of eating a fig right off the tree. Sweet and creamy with crunchy seeds, figs have a delicate flavour and texture that lends itself well to a variety of recipes. While most figs are grown in the Mediterranean region or even California, the fig tree can even thrive right here in Vancouver. These gorgeous specimens came from a friend's East Vancouver fig tree and I was able to feast on them 24 hours after they came off the tree. I have also spotted fig trees on jaunts around the city so keep your eyes peeled!

Interesting fact: what we call the fruit of the fig tree is actually the receptacle of a flower. The flower grows inside the "fruit" and is pollinated not by bees but wasps! Wasps enter and exit the fruit by the pore in the bottom of the fruit.

Figs, whether dried or fresh, are incredibly nutritious: four fresh figs contain 150 calories and make the perfect summer dessert. Rich in potassium (464 mg) and magnesium (34 mg) for your heart and bone building phosphorus (28 mg) and calcium (70 mg), figs are more than just a sweet treat! Figs are also rich in detoxifying fibre, with 6 grams per 4 fruits, which is one quarter of a woman's daily needs (25 g per day) or almost one sixth of a man's daily requirement (38 g per day).

Figs are also a source of iron, containing just over 1 mg of iron per 6 fruits which make them a great addition to a prenatal diet.

Fresh figs are extremely delicate and should be handled with care and eaten at once! Try them on their own or use this simple recipe. This is a great appetizer to make for company when the thought of turning on the oven seems insane in the summer heat....

Recipe: Figs with Chevre

Wash, carefully peel and quarter 6 fresh ripe figs. Top with 1 tsp goat chevre (I love Saltspring Island or Happy Days). Slice prosciutto or Serrano ham into 1 inch long ribbons and wrap fig with one piece. Arrange on tray and drizzle with pre-made balsamic reduction.

In good health,

Desiree

Sweet Surprise?

Image from http://www.sweetsurprise.com/

Thanks to a coworker, I recently came across the website http://www.sweetsurprise.com/ which was developed by the Corn Refiners Association of America to educate consumers about "the facts about high fructose corn syrup". It has been a long time since I have been this shocked by corporate nutrition messaging. This website argues for the idea that high fructose corn syrup is no worse for you than regular sugar. I beg to differ...

The authors of the site have done their homework; they have listed every major argument against the consumption of high fructose corn syrup (HFCS) and created a rebuttal. The website is an astounding feat of defense - obviously manufacturers are hearing the battle cry of consumers wanting to take back their food. Poor consumers, don't you realize that you are mistaken in thinking that completely novel products of technology shouldn't be a part of your diet?

Let's be honest...refined sugar isn't that great for you either. And the core argument of the website is that HFCS is nutritionally equivalent to refined sugar (way to aim low, guys!). But the process of obtaining juice from sugar cane is a pretty simple one that humans have been using for centuries. And evaporated cane juice is a fairly unprocessed sweetener that does not require chemical intervention. It contains sucrose, which is a naturally occurring molecule that consists of one glucose and one fructose, linked together.

HFCS starts out as corn...which becomes corn starch...which is then processed to convert the glucose to fructose. Then that high fructose (90%) product is cut with corn syrup until the desired level of fructose is reached. Boil corn...and you get cereal...not HFCS.

The site also offers plenty of research and expert opinion in favour of the idea that HFCS is no different than sugar. Buyer beware: there are new studies published every day to provide proof to either side of the HFCS debate. However, simply because a study gets published in a peer reviewed journal does not mean it was a high quality study. And scientific fact does not a single study make. Do a search on "high fructose corn syrup and obesity" on PubMed and you will see what I mean.

We need to take a step back and tap into some good old fashioned common sense: HFCS is the poster child for much larger problems. We are a society of hyper-processed starch junkies. So many of the foods we eat (breakfast cereals, baked goods, granola bars, crackers...) are simply a rearrangement of sugar, starch and artificial flavours and colours and texturizers. This is what is primarily responsible for our health woes. HFCS is also representative of a larger system of corporate domination of agriculture: from GM seeds that rob farmers of their autonomy to corporations benefiting from crop subsidies resulting in incredibly cheap ingredient components to make ridiculously unhealthy foods which they spend billions on advertising to ensure we fill our grocery cart with them. Many great documentaries and books exist on these topics filled with eloquent arguments which I couldn't possibly do justice.

Is HFCS a bad idea? Definitely. We will ever have unequivocal evidence of that fact? Maybe...maybe not.

So let's make a deal: avoid HFCS and foods that reek of processed sugars and starches in general and we will all be healthier, okay? Eat real food...and don't sweat the rest.

Time for you to weigh in on this juicy topic...
Desiree

Resolve to eat well in 2010

Welcome to 2010....and to the first day of the rest of your foodie life! As many of us wake up from a night of "turn of the decade" revelry and head straight for the greasy spoon cure...resolutions that seemed so on point last night are probably being postponed for Monday. So while you nurse your hangover, why not take advantage of this opportunity and mentally prepare to set some real revolution in place.

A quick and very unscientific Google scan points to a harrowing survey statistic - that only 8% of people keep their New Year's resolutions....and about half fail by January. If any of you are dedicated gym goers, you probably loathe the January gym crush but keep your self serene knowing that the rif raff will disappear by February 1. Why is that? Perhaps we need to look at what is motivating our resolve for the answer. Is it 10 pounds and a serious energy deficit brought on by holiday excesses? Is it a desire to look like the airbrushed masses blankly staring back at us from our magazines in time for summmer nuptuals? Or what if resolutions come from a more serious dissatisfaction from how we are actually living our lives?

The biggest obstacle I see with clients is the "extreme makeover" phenomenon. People who vow to go from take out and Seinfeld to vegan raw and yogic literally overnight. This all or nothing approach is almost always doomed to fail because it suffers from a fundamental disconnect of what your needs really are and what benefits your current lifestyle brings. This concept might take a bit of explanation. For example, if you work a typically harried 55 hour work week, when you get home your primary objective is probably to clear your head and nurture your psyche back from the enormous stresses of the day. You turn on the TV and order a pizza so you no longer have to make any decisions and can conserve that last thread of energy left in your body. You lay down, perhaps without knowing it, because this physically cues your body to relax. And the high fat, high salt, high calorie food is also a common response to stress...and soothing hormones are released as a response to the indulgence. As a result of these choices long term, you may not be that fit or too practiced in the kitchen. Then January 1st rolls around and you commit to yoga 5 times a week...rushing from the office to make sure you get a spot in the class, and then finding yourself at home 2 hours later than normal only to try and figure out how to get some plant based protein and vegetables morphed into a nourishing meal before you have to get to bed.....just thinking about it is already stressing me out. So a few weeks later.....it is back to Seinfeld and pizza because your soul just can't take it. 

I personally am a big fan of the quiet revolution. The challenge I find is convincing people that taking small steps will actually result in the kind of monumental change they are looking for without the headaches. But it is far easier to work on goals in an achievable stepwise fashion. Want to be a vegan? Perhaps your first goal should be buying Becoming Vegan, a great book by two Canadian dietitians that will teach you everything you need to know. And since that is an easy one, you could add that you will experiment with cooking tofu or tempeh each Sunday. This way you will have time to look up a recipe and then have fun experimenting. Once you have that one down, you could make the switch from cow's milk to soy milk in your morning latte. By working each new change into your lifestyle permanently, by the end of the year you might actually get to vegan. And you won't be struggling...each new change will become habit.

I am going to leave you with 10 mini resolutions to get you inspired. Perhaps try adding one a week....and within 10 weeks you are going to have gotten a lot farther that most of the resolution crazed masses.

1. Add 1/2 cup of blueberries to your breakfast every morning for an antioxidant boost.

2. Trim up your milk: if you drink 2%, move to 1%; if you drink 1%, switch to skim

3. Replace your afternoon snack with chopped celery, baby carrots and a bit of hummus to sneak more veggies into your day.

4. Replace your second cup of coffee with green tea for less caffeine and cancer busting phytochemicals.

5. Swap veggie ground round for ground beef once a week to save saturated fat and calories...not to mention the eco effects of eating veggie.

6. Snack on yogurt with 1/3 cup of Bran Buds or Smart Bran to boost fibre intake in a big way.

7. Keep prewashed bags of spinach in the fridge and add it to everything: saute in omelets, pasta sauces and stews; stuff sandwiches and wraps or toss with dressing for a super simple side salad to an otherwise veggie-free meal.

8. Keep good quality pureed veggie soups at the office so you always have a healthy lunch or snack option.

9. Swap at least one energy drink or flavoured "water"  a day for actual water for a natural energy boost.

10. Try one new recipe per week; buy a beautiful new cookbook or troll great, free recipe websites like eating well or epicurious.

PS. My own resolutions this year pertain largely to my committment to this blog - I am going for a post a week. If you have any topics you would like to see covered...just let me know!

Here's to personal revolution,

Desiree