It's hard to believe but October is just around the corner and I don't know about you but I feel ready for a challenge! For the fourth year, Andrew from Eating Rules is hosting his October Unprocessed challenge and this is the year that I will be taking the plunge.
I eat a pretty unprocessed diet as it is; however, as with the 100 mile diet challenge I took last year...it can be pretty surprising when I have to scrutinize each choice. I am sticking with Andrew's kitchen rule: if I could make it myself, I can eat it. So "no" to soy sauce and yes to a bit of good chocolate. Hmm...seems like a challenge with plenty of delicious benefits!
Pledge now to take the challenge with me and stay tuned both here on EDBH and at The Fresh Sheet for plenty of inspiration on getting unprocessed!
Showing posts with label healthy eating. Show all posts
Showing posts with label healthy eating. Show all posts
Wednesday, September 19, 2012
Wednesday, July 18, 2012
G is for Gluten Part Two
Oh the gluten issue...my wheat belly post is now the most popular page on this site. So popular, in fact, that it shows up in the number two spot after the wheat belly blog during a Google search. Point...and counter point.
Gluten is on everyone's lips in some shape or form, this issue is no longer just a "health food thing". We are awash in a sea of processed gluten-containing foods and not surprisingly, massively suffering its effects.
( For a brief discussion of what gluten is, check out part one if you haven't already. )
Onto the million dollar question: should you avoid gluten? The answer is simple...
Maybe. Darn dietitian...always confusing us with the subtleties of truly personalized nutrition!
According to new work from the pioneering team at the University of Maryland, there is now a clear spectrum of wheat and gluten intolerance. Here is a look at who should be avoiding gluten and/or wheat:
1. Those with Celiac Disease. No surprise there. Celiac Disease is not an allergy but an auto-immune disease mediated by gluten exposure. If you suspect that gluten is making you ill, ruling out Celiac Disease immediately (go to your doctor and get a blood test tomorrow! It is that simple.) is critical as this diagnosis will ensure that you get the lifelong medical care you require to avoid complications and get gluten free right. A proper diagnosis will also provide you with strong motivation to stay strictly gluten free for life. If you cannot (or your doctor will not) do a blood test, you can actually screen yourself at home and take the results to your doctor.
2. The gluten sensitive. These are people who have ruled out Celiac Disease but through elimination and challenge have demonstrated that their symptoms are directly attributable to gluten and not just wheat. Symptoms include mental fog, fatigue and abdominal discomfort. It is not clear exactly how this sensitivity is mediated, according to study authors.The diagnostic process should be performed with a health professional's guidance to ensure that no other complicating factors could be missed.
3. The wheat intolerant. This classification is not laid out in the study but I added it because I have a personal interest in it. These are people who do not react to other gluten-containing grains such as rye or barley but do react to wheat. I personally became wheat intolerant after having my son and I have ruled out Celiac Disease and wheat allergy with my physician. Without a doubt, when I eat wheat I have increased bloating, a sick/nauseous feeling in my stomach, reflux (which I have never had before - not even when pregnant!), fatigue and if I eat enough of it...bathroom issues. Let's stop there.
4. The wheat allergic. This is a classic allergic response that has to do with histamine release when wheat is consumed. It is mediated by IgE immune cells and can have a spectrum of symptoms from anaphylaxis to hives.
Now what about the rest of us?
Let me say this: I stand by my earlier statement that, for those of us who don't react to wheat or gluten, it isn't the wheat but how we process it. It is true that much of the wheat we consume has greater levels of more strongly reactive gluten and that those of us who react can become very sick but here is the catch - gluten is one of those rare proteins that none of us digest properly. So a little or a lot...wouldn't we all be pretty sick if it was really that toxic? We don't digest fibre either...and that contributes to its healthfulness. Now, I am not going to claim that gluten is a healthy bonus but I am just trying to illustrate a point.
We consume highly processed gluten-containing wheat 3 - 6 times a day. What other food do we consume so monotonously? Well, maybe dairy. Certainly not steak or blueberries or almonds. Our bodies were not meant to handle such an over consumption of a single food. Especially one that is usually so nutrient poor. Our bodies are designed to glean optimal nutrition from the greatest variety of foods that nature has to offer. In addition, eating such high-glycemic, low nutrient, un-filling food makes overeating almost a certainty, leading to weight gain. Mainlining wheat flour is a sure path to dis-ease. That is your wheat belly.
So, for better health and vitality, we all need to explore new grains. And eat them as unprocessed as possible. Try rye crackers and spelt bread. Have buckwheat pasta and barley risottos. Eat wheat berries every once in a while. Toss quinoa in salads. Oh, and every once in a while, have a meal with absolutely no grains. See how it feels. Give your body a break from our wheat carbo-loaded normal.
What do you think about all of this? Does gluten and/or wheat affect you? Start the discussion below.
Gluten is on everyone's lips in some shape or form, this issue is no longer just a "health food thing". We are awash in a sea of processed gluten-containing foods and not surprisingly, massively suffering its effects.
( For a brief discussion of what gluten is, check out part one if you haven't already. )
Onto the million dollar question: should you avoid gluten? The answer is simple...
Maybe. Darn dietitian...always confusing us with the subtleties of truly personalized nutrition!
According to new work from the pioneering team at the University of Maryland, there is now a clear spectrum of wheat and gluten intolerance. Here is a look at who should be avoiding gluten and/or wheat:
1. Those with Celiac Disease. No surprise there. Celiac Disease is not an allergy but an auto-immune disease mediated by gluten exposure. If you suspect that gluten is making you ill, ruling out Celiac Disease immediately (go to your doctor and get a blood test tomorrow! It is that simple.) is critical as this diagnosis will ensure that you get the lifelong medical care you require to avoid complications and get gluten free right. A proper diagnosis will also provide you with strong motivation to stay strictly gluten free for life. If you cannot (or your doctor will not) do a blood test, you can actually screen yourself at home and take the results to your doctor.
2. The gluten sensitive. These are people who have ruled out Celiac Disease but through elimination and challenge have demonstrated that their symptoms are directly attributable to gluten and not just wheat. Symptoms include mental fog, fatigue and abdominal discomfort. It is not clear exactly how this sensitivity is mediated, according to study authors.The diagnostic process should be performed with a health professional's guidance to ensure that no other complicating factors could be missed.
3. The wheat intolerant. This classification is not laid out in the study but I added it because I have a personal interest in it. These are people who do not react to other gluten-containing grains such as rye or barley but do react to wheat. I personally became wheat intolerant after having my son and I have ruled out Celiac Disease and wheat allergy with my physician. Without a doubt, when I eat wheat I have increased bloating, a sick/nauseous feeling in my stomach, reflux (which I have never had before - not even when pregnant!), fatigue and if I eat enough of it...bathroom issues. Let's stop there.
4. The wheat allergic. This is a classic allergic response that has to do with histamine release when wheat is consumed. It is mediated by IgE immune cells and can have a spectrum of symptoms from anaphylaxis to hives.
Now what about the rest of us?
Let me say this: I stand by my earlier statement that, for those of us who don't react to wheat or gluten, it isn't the wheat but how we process it. It is true that much of the wheat we consume has greater levels of more strongly reactive gluten and that those of us who react can become very sick but here is the catch - gluten is one of those rare proteins that none of us digest properly. So a little or a lot...wouldn't we all be pretty sick if it was really that toxic? We don't digest fibre either...and that contributes to its healthfulness. Now, I am not going to claim that gluten is a healthy bonus but I am just trying to illustrate a point.
We consume highly processed gluten-containing wheat 3 - 6 times a day. What other food do we consume so monotonously? Well, maybe dairy. Certainly not steak or blueberries or almonds. Our bodies were not meant to handle such an over consumption of a single food. Especially one that is usually so nutrient poor. Our bodies are designed to glean optimal nutrition from the greatest variety of foods that nature has to offer. In addition, eating such high-glycemic, low nutrient, un-filling food makes overeating almost a certainty, leading to weight gain. Mainlining wheat flour is a sure path to dis-ease. That is your wheat belly.
So, for better health and vitality, we all need to explore new grains. And eat them as unprocessed as possible. Try rye crackers and spelt bread. Have buckwheat pasta and barley risottos. Eat wheat berries every once in a while. Toss quinoa in salads. Oh, and every once in a while, have a meal with absolutely no grains. See how it feels. Give your body a break from our wheat carbo-loaded normal.
What do you think about all of this? Does gluten and/or wheat affect you? Start the discussion below.
Tuesday, May 22, 2012
The Secret to Eating Healthier for Life
...Now that I have your attention...I am feeling inspired to share the one habit I feel everyone must acquire in order to be truly healthy: cooking at home.
Before you dismiss this statement in a flurry of memories of triple fudge cheesecakes and double cheese lasagnas of meals past, let me explain. At home, you have the ultimate control over what you eat. You choose exactly how much oil or butter or salt or sugar to add (or to leave out). You can pile your plate high with broccoli and tofu or raspberries and Greek yogurt. When you dine or grab take out, you have no idea how much oil or salt or MSG got loaded into the dish you are about to consume. Typically, the calorie counts will be two to three times what you expect. It often doesn't actually taste that good - that "delicious" sensation you are experiencing is solely a reaction to all the fat, sugar and salt you are eating. You also don't appreciate a meal as much.
I feel like so many of our maladies nowadays are caused by disconnection. Disconnection from loved ones, our physical bodies and especially food. When food is simply something to be ordered and consumed, we forget how nourishing it can truly be. We want food cheaper, faster and richer. Our waistlines are bulging, our energy is lagging and we feel miserable when we should be feeling amazing.
To cook at home, you don't have to be a fancy cook...or even to love cooking. If you can boil water, you can make a simple pasta with some olive oil, garlic and baby spinach. This might not taste like much...but give your taste buds time. Add a little crunchy sea salt to enliven the dish. The more you eat simple foods at home, the more the flavour of real, natural foods will come alive. Consider this an investment in yourself and your family's health.
I thought I would share some of my favourite things to help inspire you to get connected with your food and get in the kitchen. Remember, it doesn't have to be fancy. Often, it is better if it isn't. Make a ritual of preparing good quality food simply and enjoying your nourishment.
If you haven't discovered my recipe blog that I write with my friend Heather, check out one of our favourite snacks here. To make the idea of cooking a pastime and not a chore, it doesn't hurt to treat yourself to a few pretty (or functional) gadgets. And if you can read, you can cook...but this cookbook is especially helpful for those new to the kitchen. This cookbook is a great one to introduce you to beans...one of my favourite foods. And if you really want to make cooking an event, sign up with your spouse, roommates or girlfriends for a cooking class or if you want to get fancy, a lesson in patissierie francais. And of course, you can't talk about a cook at home revolution without talking about one of my food heroes.
Stroll out to a farmer's market this weekend, pop open a bottle of wine and have a leisurely afternoon with friends in the kitchen.
Before you dismiss this statement in a flurry of memories of triple fudge cheesecakes and double cheese lasagnas of meals past, let me explain. At home, you have the ultimate control over what you eat. You choose exactly how much oil or butter or salt or sugar to add (or to leave out). You can pile your plate high with broccoli and tofu or raspberries and Greek yogurt. When you dine or grab take out, you have no idea how much oil or salt or MSG got loaded into the dish you are about to consume. Typically, the calorie counts will be two to three times what you expect. It often doesn't actually taste that good - that "delicious" sensation you are experiencing is solely a reaction to all the fat, sugar and salt you are eating. You also don't appreciate a meal as much.
I feel like so many of our maladies nowadays are caused by disconnection. Disconnection from loved ones, our physical bodies and especially food. When food is simply something to be ordered and consumed, we forget how nourishing it can truly be. We want food cheaper, faster and richer. Our waistlines are bulging, our energy is lagging and we feel miserable when we should be feeling amazing.
To cook at home, you don't have to be a fancy cook...or even to love cooking. If you can boil water, you can make a simple pasta with some olive oil, garlic and baby spinach. This might not taste like much...but give your taste buds time. Add a little crunchy sea salt to enliven the dish. The more you eat simple foods at home, the more the flavour of real, natural foods will come alive. Consider this an investment in yourself and your family's health.
I thought I would share some of my favourite things to help inspire you to get connected with your food and get in the kitchen. Remember, it doesn't have to be fancy. Often, it is better if it isn't. Make a ritual of preparing good quality food simply and enjoying your nourishment.
If you haven't discovered my recipe blog that I write with my friend Heather, check out one of our favourite snacks here. To make the idea of cooking a pastime and not a chore, it doesn't hurt to treat yourself to a few pretty (or functional) gadgets. And if you can read, you can cook...but this cookbook is especially helpful for those new to the kitchen. This cookbook is a great one to introduce you to beans...one of my favourite foods. And if you really want to make cooking an event, sign up with your spouse, roommates or girlfriends for a cooking class or if you want to get fancy, a lesson in patissierie francais. And of course, you can't talk about a cook at home revolution without talking about one of my food heroes.
Stroll out to a farmer's market this weekend, pop open a bottle of wine and have a leisurely afternoon with friends in the kitchen.
Friday, May 18, 2012
Plant Power...5 easy steps for moving towards a plant-based diet.
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| Earthly Delights... |
Full disclosure...if you don't read a lot of my blog, you might not know that I am a vegetarian. Not a vegan - a vegetarian. This means that I don't eat meat of any kind, including fish and seafood. I do eat dairy and eggs although I try to minimize them in my diet. So right off the bat, I have a bit of a bias.
Even if you have no desire towards a vegetarian diet, heck - even if you live for steak - I want to encourage you towards a more plant-based diet. Sound like an oxymoron? It isn't...here's why:
A plant-based diet means that most of your foods come from unprocessed plants. Fruits, veggies, nuts, seeds, beans, whole grains...these are the foods that will protect you from chronic disease with all that fibre and those vitamins, minerals and anti-oxidants. It will help keep your weight down over the years too. Most of your food should come from these plants. Then, if you wish, you can add a bit of cake, dairy, taco chips, eggs, seafood or meat. Your body will be so nourished it won't matter too much.
A plant-based diet will also help lower your impact on the planet. Check out this carbon footprint chart from the Environmental Working Group (you'll have to scroll down a bit)...you won't look at a cow the same way again.
If you have been trying to shift your diet towards one that is more plant-based, it can seem overwhelming. Don't worry about transforming overnight; instead go slowly and build in habits that will become an effortless part of how you live. Here are 5 easy ways you can build up the plant power on your plate!
1. Celebrate Meatless Monday. Every Monday, join the millions worldwide who go without meat just one day a week to help lighten their environmental impact.
2. Switch to a veggie milk. While other options might not be as effortless (or tasty), there are infinite varieties of vegetarian milks and surely one will tickle your fancy. Try almond, rice, coconut, soy, quinoa or even hemp "milks". Almost all of them are fortified with calcium and vitamin D to keep your bones strong and B12 - a vitamin unique to the animal world.
3. Make half your plate produce. No matter what the meal, shift the balance of fruits and veggies so that they make up 50% of your plate. You will boost nutrition and save calories. We all need that.
4. Snack on fruits and veggies. For some reason, we only think "snack foods" - the granola bars, cookies and chips of the world - when it comes to snack time. Instead, nosh on chopped veggies and dip; pack uber-portable fruits like apples and pears so that you always have something healthy to nibble.
5. Go retro and "extend" your meat. That old cost-saving method of making meatloaf with veggies and breadcrumbs? Give it a modern spin. Canned lentils have the perfect taste and texture to substitute for 50% of your ground beef in a dish. Instead of serving big chicken breasts, stir-fry over lush beds of freshly "wok"ed veggies or sauté with veggies for a pasta primavera. Serve fish tacos, nestled into tortillas with a colourful coleslaw, instead of serving up big slabs of pricey salmon. Use all that money you save to splurge on some good fair trade chocolate.
Friday, March 2, 2012
Eat...well...with my healthy grocery list!
Oh how the social media landscape is changing. I don't really have time for a new platform. But I signed up for Pinterest anyways. It is so simple to use and then you end up with handy dandy visual lists of everything you love. Since my healthy grocery list is a popular page on the blog (and I have been slow to update), I thought I would try and evolve the list with my new healthy grocery list on Pinterest. Let me know what you think!
Sunday, January 1, 2012
Be Happy...Happy New Year
Happy New Year, Everyone!
In my 32 (spoiler alert!) years, I have not yet tired of the promise of January 1st. How, just mere hours from the height of the chaos and indulgence of the holiday season can such a crisp page be turned in my soul? In years past, the laundry list of my hopeful resolutions has been vast: I have resolved to eat better, swear off alcohol, get fit, spend more time with loved ones, write more, relax more, be more organized...
Some years, progress turned to regress. Other years, I enjoyed a long run of success. More often than not, I added just a few positive notches to my belt that have stayed with me ever since. And yet, here I am, ready anew to breathe fresh life into my routine and commit to the highest purpose of continual self improvement. Given my own propensity to desire renewal, as 2011 drew to a close and my inbox grew quiet, I knew that it was just a matter of time.
Come Tuesday (today is for brunch, tomorrow is for prep), I will be rocking and rolling, helping to cheer people on to a healthier path. In the interest of solidarity, I thought I would share some of my own wishes for the New Year with you.
1. Figure out how to get back into daily exercise. With a full time job, a writing habit and a family, exercise seems like a luxury but I know that it is not. My goal is to carve out 20 minutes every single day.
2. Get back to writing "the book". The one I thought I would finish on maternity leave (ha!); the one that is only 20% finished; the one I have gotta write.
3. Pick up the phone once a week and call someone I love. When I get into my work cave, I shut the outside world out. Time to reach out and touch someone (I already told you my age, so it doesn't matter if I show it with lines from ancient TV commercials!)
What will you aspire to this year?
Desiree
In my 32 (spoiler alert!) years, I have not yet tired of the promise of January 1st. How, just mere hours from the height of the chaos and indulgence of the holiday season can such a crisp page be turned in my soul? In years past, the laundry list of my hopeful resolutions has been vast: I have resolved to eat better, swear off alcohol, get fit, spend more time with loved ones, write more, relax more, be more organized...
Some years, progress turned to regress. Other years, I enjoyed a long run of success. More often than not, I added just a few positive notches to my belt that have stayed with me ever since. And yet, here I am, ready anew to breathe fresh life into my routine and commit to the highest purpose of continual self improvement. Given my own propensity to desire renewal, as 2011 drew to a close and my inbox grew quiet, I knew that it was just a matter of time.
Come Tuesday (today is for brunch, tomorrow is for prep), I will be rocking and rolling, helping to cheer people on to a healthier path. In the interest of solidarity, I thought I would share some of my own wishes for the New Year with you.
1. Figure out how to get back into daily exercise. With a full time job, a writing habit and a family, exercise seems like a luxury but I know that it is not. My goal is to carve out 20 minutes every single day.
2. Get back to writing "the book". The one I thought I would finish on maternity leave (ha!); the one that is only 20% finished; the one I have gotta write.
3. Pick up the phone once a week and call someone I love. When I get into my work cave, I shut the outside world out. Time to reach out and touch someone (I already told you my age, so it doesn't matter if I show it with lines from ancient TV commercials!)
What will you aspire to this year?
Desiree
Saturday, November 26, 2011
UnDiet...Week 48
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| Santa is watching, UnDieters...drop that cookie! |
Hello UnDieters!
Just a few weeks to go in 2011...hope you are starting to enjoy the glitter of the holiday season without submitting to the all too pervasive stress of it all.
As the days get darker and we get more sedentary, I would like you to explore your nighttime noshing. Usually when we eat after dinner, it is for one of two reasons: we didn't eat nearly enough during the day or we are simply in the habit of snacking in front of the television. After a long day, we rush get dinner on, kids fed, bathed and tucked in and then we crash in front of the television to decompress. Potato chips in hand. And before you know it, you are passed out in front of The Office and the potato chips are gone.
It is exactly this kind of behaviour that can result in massive weight gain over time. At night, we are less likely to need those extra calories we are ingesting and far less likely to burn them off if we eat them. This week, let's try and break from routine. If you want to eat after dinner, eat only vegetables. You still get to engage in what is probably a deeply engrained habit but you will be eating healthy, low calorie food that contributes to making you a healthier human. We can capitalize on our propensity to overeat and work towards getting our 10 daily servings of vegetables!
To make this task easier, as you grocery shop this weekend, buy extra vegetables and then wash and chop them right away. Place the chopped veggies in an airtight container in the fridge so that if you have a snack attack, you have emergency snacks at the ready.
Ever tried to overeat broccoli? Trust me, you will thank me later.
To your health,
Desiree
Sunday, October 16, 2011
UnDiet...Week 39
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| Kiwis growing in the warm Vancouver sun... |
Hello UnDieters!
I hope you enjoyed this gorgeous autumn weekend. It really couldn't have been more beautiful. I spent these sunny days taking full advantage of the season: we wandered through a corn maze, visited the UBC apple festival (and saw these kiwis growing at the botanical garden!) and picked up our CSA share of local wheat from Urban Grains. And I bought an apple tree. Which I intend to grow on my patio. Wish me luck folks - I hope to have some 0 mile apples next fall!
As the days turn colder, we start looking for heartier food and sometimes it is easy to forget a bit about fruits and vegetables in favour of grains and proteins. So this week, we are going to measure up! You all know that I am not a big fan of counting calories but a few simple metrics can help us all eat a bit healthier. So this week, your number is 50. Each time to sit down to a meal or snack, ensure that 50 percent of the food you are eating is a fruit, a vegetable or both!
Basing all of your meals on produce is an easy way to keep calories down without skimping on the actual volume of food you are eating (and therefore not feeling satisfied). You all already know how energizing fruits and veggies are so I won't spend volumes expounding upon the virtues of fresh produce. Even if won't touch another salad until April, be sure to get those veggies in. Cool weather fruits and vegetables lend themselves beautifully to cooking: think stewed greens with cannellini beans; roast squash or red peppers over pasta; baked apple crumbles and poached pears.
Enjoy the harvest,
Desiree
Friday, September 2, 2011
UnDiet...Week 32
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| Stressed? Just gaze at this sunset and take a deep breath. |
Hello UnDieters!
I hope you all enjoy this last blissful weekend of summer. Get outside and hike, bike, walk, swim and run. Pack a picnic and lounge at the park or grab a book and sit on your deck and ponder life. Next week, it is back to traffic, busy schedules and (perhaps) stress.
Do you know what is the perfect antidote for a stressful life? Good clean living! When we get stressed out, the first thing many of us do is to stop exercising, start eating "comfort" food and then we end up even more lethargic and energy deprived. However tough it is to keep up with our self care, it is even more vital the crazier life gets because eating well and exercising builds our body's resilience and helps us cope with a stressful stretch.
This week, we should all help make sticking to our eating plans easier. Take a lazy morning to plan out a couple of go-to healthy meals. Then saunter over to the grocery store, grab your supplies and after the sun goes down, have a glass of wine and make a few big batches of food to carry you through the week. This way, when life is crazy, trying to eat well doesn't have to be.
Some great ideas for big batch cooking to make the week easier:
- Make and freeze some whole grain muffins, with lots of fruit, nuts and seeds for breakfast on the go.
-Make a batch of steel cut oats Monday night and portion out for the week with some dried fruit and hemp seeds. Just a splash of milk in the morning and heat!
- If the days are already cooling off where you are, make some delicious corn soup, a zesty chili or a roasted tomato stew. Fill lunch sized containers for the week and freeze a couple of portions for your emergency food stash. Serve with whole grain crackers and cheese.
- Cook a big batch of barley or brown rice to have for evening dinners as that is usually the meal component that takes the longest.
Check me out on The Fresh Sheet this month as Heather and I will be sharing our favourite lunch ideas to make brown baggin' it easy and fresh.
Enjoy the sun,
Desiree
Sunday, August 21, 2011
UnDiet...Week 30
Hello UnDieters!
It's the lazy days of summer...I always feel that in August all motivation to expend serious energy on anything is lost. So this week, I will ask for a very simple but very powerful swap. Many weeks back, I asked you to add more seeds to your diet and this week I will ask you to start adding more nuts to your diet.
I have never been a fan of low fat diets but it can be easy to go overboard when our main sources of fat are added oils. However, we tend to overlook food sources of healthy fat, such as nuts. When we eat our fats in a package that includes protein and fibre and other vitamins you are getting more bang for your nutrition buck and they help to fill you up too. Nuts are also a great alternative to all those carb-based snacks that we tend to overeat.
So this week, consider swapping one of your snacks for a 1/4 cup of raw nuts. For a higher protein nut, try almonds. To boost your omega 3 intake, try walnuts. To keep it local, go for hazelnuts. Whichever are your favourite, buy small amounts and keep them fresh in the refrigerator and enjoy daily. Nuts will help to fill you up and keep your energy up between meals without the blood sugar roller coaster of a granola bar. Need a bigger snack? Add a piece of fresh fruit. There are gorgeous BC plums out there right now!
Go nuts, folks.
Desiree
It's the lazy days of summer...I always feel that in August all motivation to expend serious energy on anything is lost. So this week, I will ask for a very simple but very powerful swap. Many weeks back, I asked you to add more seeds to your diet and this week I will ask you to start adding more nuts to your diet.
I have never been a fan of low fat diets but it can be easy to go overboard when our main sources of fat are added oils. However, we tend to overlook food sources of healthy fat, such as nuts. When we eat our fats in a package that includes protein and fibre and other vitamins you are getting more bang for your nutrition buck and they help to fill you up too. Nuts are also a great alternative to all those carb-based snacks that we tend to overeat.
So this week, consider swapping one of your snacks for a 1/4 cup of raw nuts. For a higher protein nut, try almonds. To boost your omega 3 intake, try walnuts. To keep it local, go for hazelnuts. Whichever are your favourite, buy small amounts and keep them fresh in the refrigerator and enjoy daily. Nuts will help to fill you up and keep your energy up between meals without the blood sugar roller coaster of a granola bar. Need a bigger snack? Add a piece of fresh fruit. There are gorgeous BC plums out there right now!
Go nuts, folks.
Desiree
Tuesday, July 19, 2011
UnDiet...Week 27
Hello UnDieters!
How did your ingredient reading experiment go last week? Any shocking revelations? Any happy reassurances? Hopefully you felt a little more connected to what is in your food...and going into your body.
This week is all about celebrating the harvest once more. It is time to eat tomatoes. Nothing beats the flavour of a tomato straight from the field, with nothing more than a little salt and freshly cracked pepper. Aside from being gorgeous and delicious, tomatoes pack in a nutritional punch.
Packed with vitamin C to help support healthy skin through collagen production and vitamin A for skin integrity, tomatoes can even help defend your skin from sun damage thanks to the antioxidant, lycopene. Lycopene also helps to support prostate health. For the most lycopene absorption, cook your tomatoes with a little healthy fat such as extra virgin olive oil. Tomatoes are also rich in potassium for healthy blood pressure and low in calories...making them the perfect summer food.
Taste summer this week and try and eat tomatoes (grown close to home!) twice this week. Go for something new and try chocolate, zebra or other heirloom varieties to take a break from the everyday hot house, mass produced varieties.
Shine on,
Desiree
How did your ingredient reading experiment go last week? Any shocking revelations? Any happy reassurances? Hopefully you felt a little more connected to what is in your food...and going into your body.
This week is all about celebrating the harvest once more. It is time to eat tomatoes. Nothing beats the flavour of a tomato straight from the field, with nothing more than a little salt and freshly cracked pepper. Aside from being gorgeous and delicious, tomatoes pack in a nutritional punch.
Packed with vitamin C to help support healthy skin through collagen production and vitamin A for skin integrity, tomatoes can even help defend your skin from sun damage thanks to the antioxidant, lycopene. Lycopene also helps to support prostate health. For the most lycopene absorption, cook your tomatoes with a little healthy fat such as extra virgin olive oil. Tomatoes are also rich in potassium for healthy blood pressure and low in calories...making them the perfect summer food.
Taste summer this week and try and eat tomatoes (grown close to home!) twice this week. Go for something new and try chocolate, zebra or other heirloom varieties to take a break from the everyday hot house, mass produced varieties.
Shine on,
Desiree
Monday, July 11, 2011
Cleaning up my act...
As a dietitian, I am under no illusion that making permanent lifestyle change is difficult. I work with hundreds of clients who share their challenges and their triumphs on the path. And I wouldn't dare say that I never have my own issues; I may know how to eat like a "saint" but I am human too!
In fact, over the last few months my own lifestyle habits have left a bit to be desired. I like to keep my healthy eating to 80-90% of my diet, leaving a little room for whatever is tasting good to me at the moment like poutine, red wine and ice cream. However, my healthy eating has looked a bit closer to 60-70% with a few too many chocolate bars and potato chips to name. And I haven't worked out in months. I can feel the difference. I just don't have the energy I usually do and when you get up at the crack of dawn (5AM!) and chase a little one around all day, it really hits you.
So I am cleaning up my act this week. We are in the middle of a move and a generally insane month. It would be easy to put it off but the time is now. My husband is off so he can watch E while I work out and I have a bit of extra time to make food. I already worked out this morning and had a great breakfast and am feeling motivated and ready to go.
This isn't a diet or a detox or a cleanse. This is just me refocusing on taking care of myself and eating the foods I love to and that love me back.
I just might share my menus with you all...both for interest sake and to keep me honest. Watch this space....
In fact, over the last few months my own lifestyle habits have left a bit to be desired. I like to keep my healthy eating to 80-90% of my diet, leaving a little room for whatever is tasting good to me at the moment like poutine, red wine and ice cream. However, my healthy eating has looked a bit closer to 60-70% with a few too many chocolate bars and potato chips to name. And I haven't worked out in months. I can feel the difference. I just don't have the energy I usually do and when you get up at the crack of dawn (5AM!) and chase a little one around all day, it really hits you.
So I am cleaning up my act this week. We are in the middle of a move and a generally insane month. It would be easy to put it off but the time is now. My husband is off so he can watch E while I work out and I have a bit of extra time to make food. I already worked out this morning and had a great breakfast and am feeling motivated and ready to go.
This isn't a diet or a detox or a cleanse. This is just me refocusing on taking care of myself and eating the foods I love to and that love me back.
I just might share my menus with you all...both for interest sake and to keep me honest. Watch this space....
Sunday, July 10, 2011
UnDiet...Week 26
Hello UnDieters!
Well, this is a special post: not only does it mark the halfway point in our UnDiet journey but it is also my 100th blog post on Eat Drink Be Happy! In just a year, this little blog has come a long way. From only a handful of my friends and family reading it to over a thousand of you checking it out every month. I can't wait to see it grow even more....and am eager to know what you would like to see here too. Feel free to send me an email or make a comment and let me know what kind of topics you are interested in seeing on Eat Drink Be Happy.
For this week on the UnDiet, I want us to explore our food choices by reading the ingredients on our food packages. I am not interested in having you "label reading" but INGREDIENT reading. There is an important distinction here; we can get caught up in the nutrients and become focused on eating more fibre, less salt etc. but these well intentioned goals can be co-opted by food manufacturers to make their processed, lifeless food seem healthier. Think Lucky Charms "made with 100% whole grain". "Cholesterol free!" potato chips. "Trans fat free" Oreos.
While you can makeover a food with differing nutrient profiles, you can't hide what is in your food in terms of ingredients. Most of the packaged food we eat today is a combination of just a few ingredients: processed sugar, wheat, corn and soy in their many derivatives. These foods just kind of fill us up; they don't really nourish our body the way modern life demands.
This week, please choose at least two days to read the ingredients on each and every food you put in your mouth. If they don't have ingredients on the package, try the internet. Most food websites will offer this info. Then really think about what you are reading. Do you understand all the names on the ingredients list? Is it a mile long or is it simple? Are most of the foods you eat little more than sweetened, salted flour? Think about the foods you are putting into your body. Perhaps after taking a close look at the ingredients, you may shift towards foods with very different ingredients lists. Or better yet, foods without ingredients lists at all. Now there is a health goal that can't be messed with!
In Good Health,
Desiree
Well, this is a special post: not only does it mark the halfway point in our UnDiet journey but it is also my 100th blog post on Eat Drink Be Happy! In just a year, this little blog has come a long way. From only a handful of my friends and family reading it to over a thousand of you checking it out every month. I can't wait to see it grow even more....and am eager to know what you would like to see here too. Feel free to send me an email or make a comment and let me know what kind of topics you are interested in seeing on Eat Drink Be Happy.
For this week on the UnDiet, I want us to explore our food choices by reading the ingredients on our food packages. I am not interested in having you "label reading" but INGREDIENT reading. There is an important distinction here; we can get caught up in the nutrients and become focused on eating more fibre, less salt etc. but these well intentioned goals can be co-opted by food manufacturers to make their processed, lifeless food seem healthier. Think Lucky Charms "made with 100% whole grain". "Cholesterol free!" potato chips. "Trans fat free" Oreos.
While you can makeover a food with differing nutrient profiles, you can't hide what is in your food in terms of ingredients. Most of the packaged food we eat today is a combination of just a few ingredients: processed sugar, wheat, corn and soy in their many derivatives. These foods just kind of fill us up; they don't really nourish our body the way modern life demands.
This week, please choose at least two days to read the ingredients on each and every food you put in your mouth. If they don't have ingredients on the package, try the internet. Most food websites will offer this info. Then really think about what you are reading. Do you understand all the names on the ingredients list? Is it a mile long or is it simple? Are most of the foods you eat little more than sweetened, salted flour? Think about the foods you are putting into your body. Perhaps after taking a close look at the ingredients, you may shift towards foods with very different ingredients lists. Or better yet, foods without ingredients lists at all. Now there is a health goal that can't be messed with!
In Good Health,
Desiree
Sunday, July 3, 2011
UnDiet...Week 25
Hello Summer (and UnDieters)!!
I hope you are enjoying the glorious summer sunshine; it has finally graced Vancouver with its presence for 2 consecutive days and I am feeling optimistic that it is here to stay.
So now that summer is here in our Pacific Northwest home, that can only mean one thing...berries. So this week, it is time to celebrate in true UnDiet fashion and commit to eating 1 cup of fresh berries every day.
Berries are one of the most nutrient dense fruits that nature offers us. Not only are they full of filling fibre and glow restoring antioxidants, their nutrients also help to stave off heart disease, cancer and other chronic disease. Berries are also slow to release their energy, making them a great choice for maintaining stable blood sugars. Did I also mention, they are delicious? Nothing beats the succulent crush of berry juice dribbling down your chin - it is like summer itself. Choose whatever tickles your fancy at the market: strawberries or blueberries, raspberries, cherries or blackberries. Just enjoy a cup full everyday.
What to do with berries? Snack on them instead of something starchy at movie time; swirl them in yogurt for a snack or bake them with an oat topping for a treat. And if you really want to earn bonus points, go find yourself a few flats of berries and either can them or freeze them to enjoy local berries off season.
Go berry pickin', people!
Desiree
I hope you are enjoying the glorious summer sunshine; it has finally graced Vancouver with its presence for 2 consecutive days and I am feeling optimistic that it is here to stay.
So now that summer is here in our Pacific Northwest home, that can only mean one thing...berries. So this week, it is time to celebrate in true UnDiet fashion and commit to eating 1 cup of fresh berries every day.
Berries are one of the most nutrient dense fruits that nature offers us. Not only are they full of filling fibre and glow restoring antioxidants, their nutrients also help to stave off heart disease, cancer and other chronic disease. Berries are also slow to release their energy, making them a great choice for maintaining stable blood sugars. Did I also mention, they are delicious? Nothing beats the succulent crush of berry juice dribbling down your chin - it is like summer itself. Choose whatever tickles your fancy at the market: strawberries or blueberries, raspberries, cherries or blackberries. Just enjoy a cup full everyday.
What to do with berries? Snack on them instead of something starchy at movie time; swirl them in yogurt for a snack or bake them with an oat topping for a treat. And if you really want to earn bonus points, go find yourself a few flats of berries and either can them or freeze them to enjoy local berries off season.
Go berry pickin', people!
Desiree
Sunday, June 26, 2011
UnDiet...Week 23+24
Hello UnDieters!
You know when you are swimming lengths in a full size pool and in the middle of the lane the water gets a bit rough and choppy and it is a bit of a slug to get through it? I think that is where I am at with the UnDiet. I was considering bowing out early but I think that it is important to keep things going. Because these posts, like being on a healthy living journey, go through ups and downs. So I am going to stick with it, if you are going to stick with me!
So for this week (and last), let's do something bold. Can you handle going without an sweetened drinks for a whole week? Yes!! A whole week. That is no soda, no sweet tea, no mocha hazelnut frappucinos, no margaritas. Yikes.
This challenge will separate the big kahunas from the teenie wahines. Sugar is all pervasive in our society and drinking sweetened drinks is a huge contributor to obesity. Blah, blah, blah. We all know it. Time to put our money where are mouths are. Who knows...you may even come out of this week looking pretty darn good on the beach.
Since I like to focus on what you can drink....here is a list of "Green Light" bevvies:
- coffee and tea, plain or with milk or veggie alternative. Think iced skim latte instead of coffee frap
- plain ol' water or club soda or seltzer or carbonated mineral water
- beer or wine (although if you go too crazy on the hooch, you probably won't shed pounds. if that is okay with you it is okay with me!)
- unsweetened liquor like vodka (watch out, some have added sugar!) or gin, with club soda or neat, you stallion, you!
- plain coconut water
- milk, soy milk, almond milk....all the veg milks but only UNSWEETENED versions
This could be a rough one, folks. But I believe in you. It is time to cut the sweet tooth. If you like the way you feel this week, try and keep it going all summer long.
In good health,
Desiree
You know when you are swimming lengths in a full size pool and in the middle of the lane the water gets a bit rough and choppy and it is a bit of a slug to get through it? I think that is where I am at with the UnDiet. I was considering bowing out early but I think that it is important to keep things going. Because these posts, like being on a healthy living journey, go through ups and downs. So I am going to stick with it, if you are going to stick with me!
So for this week (and last), let's do something bold. Can you handle going without an sweetened drinks for a whole week? Yes!! A whole week. That is no soda, no sweet tea, no mocha hazelnut frappucinos, no margaritas. Yikes.
This challenge will separate the big kahunas from the teenie wahines. Sugar is all pervasive in our society and drinking sweetened drinks is a huge contributor to obesity. Blah, blah, blah. We all know it. Time to put our money where are mouths are. Who knows...you may even come out of this week looking pretty darn good on the beach.
Since I like to focus on what you can drink....here is a list of "Green Light" bevvies:
- coffee and tea, plain or with milk or veggie alternative. Think iced skim latte instead of coffee frap
- plain ol' water or club soda or seltzer or carbonated mineral water
- beer or wine (although if you go too crazy on the hooch, you probably won't shed pounds. if that is okay with you it is okay with me!)
- unsweetened liquor like vodka (watch out, some have added sugar!) or gin, with club soda or neat, you stallion, you!
- plain coconut water
- milk, soy milk, almond milk....all the veg milks but only UNSWEETENED versions
This could be a rough one, folks. But I believe in you. It is time to cut the sweet tooth. If you like the way you feel this week, try and keep it going all summer long.
In good health,
Desiree
Saturday, June 4, 2011
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
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
Sunday, May 29, 2011
UnDiet...Week 20
Hello UnDieters!
Into every life a little rain must fall...shall I blame the rain for my absence? Since you are all on the UnDiet path, I am sure that you can appreciate that not everyday is a "perfect" one on the path to health so let's consider the total absence of Week 19 my blip on the path to good bloggership :) It has been a crazy couple of weeks to say the least.
But I now pick myself up and dust off a new challenge for week 20 of the UnDiet. This week, as the sun starts to remind us that summer is really here I want to challenge you to step outside of your normal routine and go find a farmer's market.
Why is this important to your health? For several reasons, not the least of which that you will find the best quality food possible from the farmers who live within driving distance of you. Better quality food means a better quality you. In addition, you can often find wild and wonderful produce that you may not be used to seeing (or eating for that matter). Eating well is not just about healthy food but a healthy sense of adventure.
Buying at the farmer's market also helps to support smaller family farms who typically farm in a more sustainable manner. And, since you are talking to the farmer themselves to purchase your produce, you can make sure that they have sustainable practices like organic farming or purchasing manure from a neighbour farm instead of shipping it long distances before you buy. You also help support agriculture in your area and ensure that those who work long hours to feed us get a reasonable price for their harvest.
So this week, get outside and find your nearest farmer's market and buy at least one item of produce, preferably one you have never tried before and then bring it home and cook something with it. I will be doing the same this Saturday with my friend Heather. We may just show you the results! Spoiler Alert!!
To help you, here are some resources on farmers markets near you:
Vancouver Farmers Markets
Farmers Markets in BC
Farmers Markets in Canada
Farmers Markets in the USA
In Good Health,
Desiree
Into every life a little rain must fall...shall I blame the rain for my absence? Since you are all on the UnDiet path, I am sure that you can appreciate that not everyday is a "perfect" one on the path to health so let's consider the total absence of Week 19 my blip on the path to good bloggership :) It has been a crazy couple of weeks to say the least.
But I now pick myself up and dust off a new challenge for week 20 of the UnDiet. This week, as the sun starts to remind us that summer is really here I want to challenge you to step outside of your normal routine and go find a farmer's market.
Why is this important to your health? For several reasons, not the least of which that you will find the best quality food possible from the farmers who live within driving distance of you. Better quality food means a better quality you. In addition, you can often find wild and wonderful produce that you may not be used to seeing (or eating for that matter). Eating well is not just about healthy food but a healthy sense of adventure.
Buying at the farmer's market also helps to support smaller family farms who typically farm in a more sustainable manner. And, since you are talking to the farmer themselves to purchase your produce, you can make sure that they have sustainable practices like organic farming or purchasing manure from a neighbour farm instead of shipping it long distances before you buy. You also help support agriculture in your area and ensure that those who work long hours to feed us get a reasonable price for their harvest.
So this week, get outside and find your nearest farmer's market and buy at least one item of produce, preferably one you have never tried before and then bring it home and cook something with it. I will be doing the same this Saturday with my friend Heather. We may just show you the results! Spoiler Alert!!
To help you, here are some resources on farmers markets near you:
Vancouver Farmers Markets
Farmers Markets in BC
Farmers Markets in Canada
Farmers Markets in the USA
In Good Health,
Desiree
Wednesday, May 18, 2011
Eat...Mediterranean Style
 |
| The Mediterranean Diet Pyramid. Used with Permission. |
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
Friday, May 13, 2011
UnDiet...Week 20
Hello UnDieters,
No...you didn't miss last week's post. It was, ahem, a week off. Every once in a while, you need a freebie. I will pretend it was premeditated and not a consequence of being blindsided by life. However, the break does nicely illustrate one of the key philosophies of the UnDiet.
One thing to remember when embarking on path of healthy living is that it is a marathon, not a sprint. What makes the UnDiet so special is that it is not about drastic measures. The UnDiet is about permanent change. We don't tend to be good at moderate. We like extremes. Starve yourself by following a hundred and one diet restrictions or go hog wild at a buffet because you already "broke" your diet at breakfast by eating a piece of toast.
This week, I would like to put your commitment to diet sanity to the ultimate test and introduce you to one of dietitians' favourite healthy eating "rules": the 80/20 principle.
This is a rule to live by: 80% of the time, eat beautiful, nutrient dense foods prepared fresh. That means really good food: whole grains, lean protein, tons of fruits and veggies. Muffins, luncheon meat and seasoned side dishes don't count. 20% of the time, indulge in whatever adds excitement and indulgence to your life. Whether indulgence to you is organic ice cream, mac and cheese or fried chicken, you cannot do harm with 20% indulgence when 80% of your diet is nutrient dense. If you tend to live by an all or nothing approach, this philosophy can be dangerous as a little indulgence could trigger a landslide. If this is what happens for you, take a step back to consider what is going on for you. Sometimes, it is worth talking to someone about it. Our relationships with food are complex.
For the rest of us, consider the 80/20 rule a reprieve from the bad/good mentality. Even if you have a generally healthy attitude to food, it can still be difficult to live in the grey area but it will help to reset your attitude to eating. If you need some more solid quantification, try 2 indulgence meals a week. Keep the size moderate; a buffet binge doesn't count as a single meal. Another approach to 20% indulgence could easily net you about 100-200 calories of treat a day depending on your size and activity level. For most moderately active women, keep it to 100 calories. For very active women or men, try up to 200 calories of whatever floats your boat be it triple cream brie or Cheetos.
What is your favourite indulgence? Let me know...mine? A tie between Salt Spring Island truffle chevre and black current tea truffles from Chocolaterie de la Nouvelle France.
Time to get radically moderate,
Desiree
No...you didn't miss last week's post. It was, ahem, a week off. Every once in a while, you need a freebie. I will pretend it was premeditated and not a consequence of being blindsided by life. However, the break does nicely illustrate one of the key philosophies of the UnDiet.
One thing to remember when embarking on path of healthy living is that it is a marathon, not a sprint. What makes the UnDiet so special is that it is not about drastic measures. The UnDiet is about permanent change. We don't tend to be good at moderate. We like extremes. Starve yourself by following a hundred and one diet restrictions or go hog wild at a buffet because you already "broke" your diet at breakfast by eating a piece of toast.
This week, I would like to put your commitment to diet sanity to the ultimate test and introduce you to one of dietitians' favourite healthy eating "rules": the 80/20 principle.
This is a rule to live by: 80% of the time, eat beautiful, nutrient dense foods prepared fresh. That means really good food: whole grains, lean protein, tons of fruits and veggies. Muffins, luncheon meat and seasoned side dishes don't count. 20% of the time, indulge in whatever adds excitement and indulgence to your life. Whether indulgence to you is organic ice cream, mac and cheese or fried chicken, you cannot do harm with 20% indulgence when 80% of your diet is nutrient dense. If you tend to live by an all or nothing approach, this philosophy can be dangerous as a little indulgence could trigger a landslide. If this is what happens for you, take a step back to consider what is going on for you. Sometimes, it is worth talking to someone about it. Our relationships with food are complex.
For the rest of us, consider the 80/20 rule a reprieve from the bad/good mentality. Even if you have a generally healthy attitude to food, it can still be difficult to live in the grey area but it will help to reset your attitude to eating. If you need some more solid quantification, try 2 indulgence meals a week. Keep the size moderate; a buffet binge doesn't count as a single meal. Another approach to 20% indulgence could easily net you about 100-200 calories of treat a day depending on your size and activity level. For most moderately active women, keep it to 100 calories. For very active women or men, try up to 200 calories of whatever floats your boat be it triple cream brie or Cheetos.
What is your favourite indulgence? Let me know...mine? A tie between Salt Spring Island truffle chevre and black current tea truffles from Chocolaterie de la Nouvelle France.
Time to get radically moderate,
Desiree
Sunday, May 1, 2011
UnDiet...Week 18
Hello UnDieters!
I hope you are enjoying the first day of May...
In Week 12, I talked to you about cleaning up the oils in your kitchen to ensure that you are eating healthful, anti-inflammatory oils. When it comes to healthy eating, quality is vital but quantity also counts when it comes to watching your waist line. I am not talking about trying to eat a low fat diet but I am a fan of watching the amounts of added fats in your diet. When it comes to oils and fats, a little goes a long way for health!
While whole food sources of fat like nuts, seeds and avocado are high in calories they also help to fill you up as you eat. However, that splash of olive oil in the pan doesn't do much to sate your hunger so an overly generous pour could set you up for extra calories (and extra pounds).
So this week, it is time to get out your measuring utensils once more. Whenever you are cooking or adding oils this week, measure them out instead of eyeballing them. I would aim for no more than 1/2 - 1 teaspoon of added oil per serving. A teaspoon of oil has 5 grams of fat and 40 calories, which is a great boost: enough to provide fat to carry flavour in your food, add texture and help you absorb all the fat soluble vitamins and antioxidants in your food without getting too high in calories. For salad dressing, a typical serving size is 1 tablespoon because it is not all oils.
To your health!
Desiree
I hope you are enjoying the first day of May...
In Week 12, I talked to you about cleaning up the oils in your kitchen to ensure that you are eating healthful, anti-inflammatory oils. When it comes to healthy eating, quality is vital but quantity also counts when it comes to watching your waist line. I am not talking about trying to eat a low fat diet but I am a fan of watching the amounts of added fats in your diet. When it comes to oils and fats, a little goes a long way for health!
While whole food sources of fat like nuts, seeds and avocado are high in calories they also help to fill you up as you eat. However, that splash of olive oil in the pan doesn't do much to sate your hunger so an overly generous pour could set you up for extra calories (and extra pounds).
So this week, it is time to get out your measuring utensils once more. Whenever you are cooking or adding oils this week, measure them out instead of eyeballing them. I would aim for no more than 1/2 - 1 teaspoon of added oil per serving. A teaspoon of oil has 5 grams of fat and 40 calories, which is a great boost: enough to provide fat to carry flavour in your food, add texture and help you absorb all the fat soluble vitamins and antioxidants in your food without getting too high in calories. For salad dressing, a typical serving size is 1 tablespoon because it is not all oils.
To your health!
Desiree
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