UnDiet...Week 34

I think it is time for another measure up post, don't you? Let's talk protein. The stuff of nutrition myth and legend, every health professional has an opinion on protein. We eat too much, we don't eat enough. No animal protein...nothing is better for you than animal protein! 


Let's set the record straight on just one meaty issue: portion size. Rummage through your junk drawer to find a deck of cards. Got 'em? Good. Take a good hard look at that deck and imagine it is a piece of chicken. There is your serving size. If the deck starts clucking at you, put it down. Walk away. Consult a physician.


Before you pale at the thought of starving on such scarce flesh, remember this: whether you are a vegetarian or a meatatarian, veggies and grains should be the centrepiece of your dish. They provide the fibre, the antioxidants, vitamins and minerals that your body needs. Protein is a compliment to these nutrients. Getting enough protein helps support stable blood sugars and a strong immune system. Even the average North American vegetarian gets more protein than they need (us poor vegetarians...where could we possibly be getting all that protein?).


So this week, instead of slapping a huge hunk of meat on your plate, serve yourself a smaller portion. Or "extend" meat the old fashioned way: add slivers of chicken to your stirfry, combine grass fed beef with lentils, veggies and breadcrumbs into a meatloaf or add some lentils to a soup or stew. Be sure to get a good source of protein at every meal...just don't gorge yourself on it!


And while you're at it...try and eat more veggie protein too. It comes loaded with fibre and we all need more roughage. Go hug a lentil, already.


Cheers,
Desiree

UnDiet...Week 15

Hello UnDieters!


A little late in this week's posting...but I am not sending you to the grocery store, so not to worry! This week, I would like to get you thinking about what you put on your plate. Literally. 


We know that portion sizes (and consequently, our stomachs) have gotten much larger over the past 30 years. As our portions have swelled, our view of what a reasonable serving size is has gotten pretty distorted. So I would like this week to be an exercise is conscious eating. 


Because overeating starchy foods tends to be an Achilles Heel for many of us, whenever you are at home this week, I would like you to serve yourself any starchy carb (pasta, rice, quinoa, breakfast cereal etc.) out of a 1/2 cup measuring spoon. I am not asking you to cut down or limit your portions but simply to become aware of how many 1/2 cup portions of starches you typically serve yourself in a day. Keep a simple tally of each half cup serving you eat for at least 3 days this week. Not eating a measurable starch? A slice of bread, a half a pita, a small tortilla, or 100 calories of crackers or granola bar are all a portion for the purposes of the exercise. For all of you well acquainted with the food guide, these servings are a bit different but I wanted to simplify the exercise for you. If you want to measure the "correct" servings, take a peek at the guide here.


Our national food guide recommends 6 to 8 servings of starches every day, which is a good guideline for the average person. It sounds like a lot but if you have a bowl of cereal for breakfast, a sandwich for lunch and some brown rice for dinner...you have probably reached 6 servings. If after completing this exercise, you feel like you may be eating too many starches, consider taking your portions down by a half cup at one of your meals each day. If this week has reaffirmed that you are on the right track, kudos to you!


Have a great week,
Desiree