mommefit.ca

Archive for the ‘Nutrition’ Category

I have looked over Jamie Eason’s free 12 week LIVEFIT training program and its pretty damn great! Want to train for a fitness competition or just lose some fat and get fit? Either way, this program is likely to meet your needs.  It’s is a really well designed, well laid out program that’s also easy to follow. I recommend you check it out!

I’ve recently gotten a lot of requests for healthy snack ideas. Here are some suggestions:

• Mix 1/2 c cottage cheese, 1/2 c blueberries, 1 tbsp slivered almonds, 1 tsp cinnamon, sprinkle of stevia or 1 tsp maple syrup
• Shake made with 1 /2 – 1 scoop protein powder, mixed with 1/2 c almond milk and 1/2 c frozen fruit, ice cubes, more water if needed
• Shake made out of 1/2 c nonfat yoghurt, 1/2 c fruit or 1/2 banana, almond milk, ice cubes, more water if needed
• Mix 1/2 can tuna, 1/2 c cottage cheese, 1 tsp dijon, 1 chopped celery stalk, 1 tsp seasoning, eat with 1-2 plain rice cakes
• Mix 1 c cottage cheese, 1 tbsp raisins, 1 tbsp chopped walnuts, dash cinnamon
• Mix 1/2 c cottage cheese, 1/2 c pineapple, 1 tbsp chopped almonds,dash cinnamon
• 1 hard boiled egg, 1 carrot & 1 celery stalk with 1 tbsp hummus
• 1/2 c nonfat greek yoghurt, 3 tbsp muesli, drizzle of honey
• 2 brown rice cakes, 1 tbsp natural almond or sun butter, 2 tbsp homemade strawberry chia jam
• 8 baby carrots, 8 mini tomatoes, 2 tbsp hummus
• 1/2 whole grain english muffin, 1 tsp nut butter, 1 oz low fat mozzarella cheese on top
• 1/2 cucumber, 1/2 c celery and for dipping: 1/4 c nonfat greek yoghurt, 1/4 c cottage cheese mixed with chives, lime juice, salt and pepper
• 1 apple, chopped and topped with 1 tbsp all natural peanut butter
• 1/2 c edamame beans, 1 hard boiled egg
• 1/2 c nonfat greek yoghurt mixed with 1/2 chopped banana and 1 tbsp trail mix
• 2 protein pancakes (mix egg whites, oatmeal, cottage cheese) made with 1 tbsp cranberries and 1 tbsp chopped walnuts
• 2 clementines, 10 almonds
• Cook 1 whole egg and 4 scrambled egg whites & mix with 1/2 c fresh spinach and 1/4 c salsa and 1 tbsp seasoning
• 2 brown rice cakes topped with 1/4 mashed avocado, 1 oz low fat mozzarella and 2 slices turkey bacon
• 1 small homemade protein bar / muffin (check Oxygen magazine for ideas), 1/2 glass milk
• 1 shake made with 1/2 to 1 scoop chocolate protein powder, 1 tbsp almond butter, 1/2 c nonfat milk, 1/4 banana, ice cubes, more water if needed

So yesterday I had a major craving for chilli. I had about a half hour before I needed to eat and I knew there was no way I could whip up a batch of chilli in that time (ok, maybe I could but I was in my car and driving home). So I decided to buy chilli from a fast food place on my way home. The first place I drove by was a rest stop with both Tim Horton’s / Wendy’s.  I knew they both served chilli so I decided to google the nutritional info for both so I could choose the healthier option. What I found really surprised me.  Guess which one I chose?

WENDY’S                    TIM HORTON’S

• Large Chilli              Small Chilli
• 340 grams (12 oz)   283 grams (10 oz)
• 310 calories             300 calories
• 9 g fat                        16 g fat
• 31 g carbs                  17 g carbs
• 26 g protein              26 g protein
• 10 g fibre                   4 g fibre

• http://www.cookinglight.com
• http://janetishungry.blogspot.com
• http://www.thekitchn.com
• http://tpb147.blogspot.com
• http://inspiredrd.com
• http://www.nutritionblognetwork.com
• http://ohsheglows.com
• http://chocolateandzucchini.com
• http://edibleperspective.com
• http://www.healthyfoodforliving.com
• http://carrotsncake.com
• http://www.katheats.com
• http://simplygluten-free.com
• http://www.thismamacooks.com
• http://www.simplyscratch.com
• http://www.eatliverun.com
• http://www.katheats.com
• http://mealsandmiles.com
• http://www.pbfingers.com
• http://www.wholefoodsmarket.com
• http://www.eatingbirdfood.com
• http://www.eatcleandiet.com
• http://blog.katescarlata.com
• http://www.eat8020.com
• http://www.sistersrunningthekitchen.com
• http://www.littlebshealthyhabits.com
• http://ohsheglows.com
• http://www.oxygenmag.com (more than just good food n recipes!)
• http://www.bodyrock.tv (more than just good food n recipes!)
• http://www.jamieeason.com (more than just good food n recipes!)
• http://eatingbender.com
• http://www.diet-blog.com
• http://smittenkitchen.com
• http://www.julielohre.com

ONLINE FOOD LOGS:

• www.fitday.com
• www.my-calorie-counter.com
• www.myfitnesspal.com
• www.myfooddiary.com
• www.thedailyplate.com

GET HEALTHY APPS:

• FOODUCATE.com
• thecarrot.com
• loseit.com
• 40-30-30
• mysupplements
• calorietracker
• caloriecount.com

365 Quinoa – Have you read this yet? Its awesome. Every recipe I’ve tried so far is incredible and incredibly easy. Plus, I love quinoa. Believe or not, although its often classified as an ancient grain, its not actually a grain. Its a seed, and a relative of leafy green vegetable like spinach, swiss chard, collard greens, etc.  Quinoa is a great source of protein and in fact, it is a complete protein, which means that it includes all nine essential amino acids – the building blocks of muscle. Plus, one of the amino acids it has in abundance is lysine, which helps repair and grow tissue.  Its also chock full of magnesium (good for headaches) and riboflavin (used for energy production). The best part is, its gluten free!

Every year I find that my family gets too comfortable (lazy) and we end up eating the same things over and over again. So, after having pledged to participate in the ‘EAT IN FOR A MONTH CHALLENGE’ on http://thechiclife.com, and cook all my meals at home this month, why not add one more challenge to the pot? Haha.

Therefore, I decided to create the ‘WEEKLY VEGGIE CHALLENGE’ in hopes of inspiring my family (and yours) to try out a new veggie each week. Every Monday, I will tweet the new weekly veggie along with one or two links to recipes using that particular vegetable.

Since I am also trying to blog more regularly, I will also try to post photos and/or descriptions of my meals using the vegetable of the week, along with our family’s experience with it (remember we have 4 kids so this should be interesting). I encourage you to do the same.

I will use the hashtag #weeklyveggiechallenge so that the weekly challenges and recipes are easy for you to find. If you want to tweet your recipes, link to your posts or offer other challenge participants tips, please also use hashtag #weeklyveggiechallenge.

Now’s your chance to be creative and get out of your comfort zone by trying something new. Most important of all, have fun, and involve your family in the process! Please add your name in the comments box below if you plan on participating in this challenge.

Although I believe that you can eat almost anything you want in moderation, there are certain foods that really ought to be placed on a naughty list.  Not only are the following foods not good for you, regular and sometimes even moderate consumption of these products has been linked to obesity, depression, early aging, junk food addiction, lack of energy, high blood pressure, nutrient deficiency, heart disease, cancer and diabetes.

Please understand that in general, I don’t think it’s smart to apply “good” and “bad” labels to foods, however, since the following foods really do cause more harm than good, I have no problem placing them on a naughty list. These are foods your body would not miss if you never ate them again.

Please note that there are many, many treats I have not added to the naughty list.  For example, homemade cakes & cookies are not on my naughty list because they do not contain ingredients that cause damage to your body if eaten in moderation.  I believe that as long as they don’t contain harmful ingredients, like those listed below, occasional treats have their proper place in a diet otherwise filled with fresh, nutrient dense foods.   Treats can provide us with sensory satisfaction and pleasure, both of which are important aspects of leading a well balanced life.

So, without further ado, here are the top 6 foods that make my naughty list:

• Artificial sweeteners: Contain chemicals, chemicals, chemicals…Instead try to wean yourself off sweeteners altogether.
• Non-fat foods: Usually contain artificial sweeteners or added flour, sugar and salt…Instead try low fat or regular cottage cheese, naturally low fat mozzarella, greek yoghurt & low fat milk – a little fat is good for you.
• Processed & packaged cakes and cookies: Contain added sugar, chemicals, preservatives, trans fats…Instead bake your own.
• Processed meats: Contain nitrates & preservatives and can harbour dangerous bacteria…Instead try fresh meats, canned or fresh fish, beans & natural peanut butter.
• Soft drinks: Contain sugar, high fructose corn syrup (or sweetener), sulphites, artificial food colours & tons of calories (unless you opt for diet)…Instead try V-8, regular or sparkling mineral water & milk.
• Fried foods: Contain saturated fats (and often trans fats) & tons of calories…Instead try baking, barbecuing, sauteing, steaming or braise food in wine, balsamic vinegar or broth.

NICE!

NICE!

NAUGHTY!

NAUGHTY!

1. Make sure the first things you see when you open your fridge, freezer & pantry are healthy food choices.
2. If you have to have treats, like cookies or ice cream, try to keep them out of sight – and ideally out of the way, like downstairs in the deep freeze or in another room.
3. Always have a fresh fruit bowl on the counter in easy view of everyone.
4. Make sure you buy the freshest & best quality food you can buy. If your food is high quality it will taste better and you won’t need to eat as much to feel satisfied.
5. Make sure healthy snacks are at hand. When people get hungry, they generally reach for whatever is ready & available. Put just as much time & effort into planning your snacks as you put into planning your meals.
6. Don’t leave leftovers on the counter. Put them directly in the fridge instead – that way they are less likely to gather bacteria and you will be less likely to go for seconds.
7. Buy countertop appliances that can make food preparation easier, such as rice cookers, veggie steamers, veggie choppers (I like Chef’n), hand blenders (I love Bamix), stationary blenders (I like the Bullet), coffee makers (I recommend one you can pre-program), toaster ovens, etc.
8. Buy the best pots, pans & dishwasher you can afford. It’ll make washing dishes so much easier and you’ll be more likely to cook if its not a hassle to clean up afterwards.
9. Make sure your dinnerware is not extra large. In fact, use dessert plates instead of dinner plates for instant portion control. While you’re at it, check your stemware sizes too.
10. Most importantly, don’t buy junk. If it’s not there, you can’t eat it. If you really want a treat, go out and buy yourself a single serving of the food you really want and enjoy every minute of it.
11. Use fresh spices whenever possible – they will make your food taste so much better.
12. Consolidate all of your favourite healthy recipes into one spot so you don’t have to waste time looking for the one you want.

Although we don’t recommend it, the fact is, most of you eat at fast food restaurants at least once a week. Nowadays there are a lot of choices out there, and fast food doesn’t have to be “fat” food. Here are healthy eating tips and food choices to ensure you get the most nutritional value while doing the least damage to your waistline. Most of the items on our list contain less than 400 calories, less than 15 grams of fat & a good dose of protein to keep you full longer.

Our “if you have to eat fast food” tips:

1. Don’t supersize, in fact, stick to kids’ sizes when you can.
2. Leave off the sauce.
3. Choose your dressings carefully & don’t use the whole packet.
4. Don’t order the meal deal.
5. Stick to water or diet pop.
6. Stick with grilled not breaded & fried menu choices.
7. Stay away from creamy sauces, soups, dressings.

Our “if you have to eat fast food” top food choices, broken down by restaurant:

McDonald’s For lunch or dinner:

• Hamburger with side garden salad
• Grilled chicken snack wrap with honey mustard sauce4 piece white meat chicken nuggets (no sauce) with side garden salad
• Asian, ceasar or bacon ranch salad topped with grilled chicken (use balsamic dressing)
• McDonald’s vanilla ice cream cone
• Fruit n yoghurt parfait

Wendy’s For lunch or dinner:

• Large chilli
• Baked potato – with sour cream n chives or 1/2 small chilli
• Grilled chicken sandwich (no mayo)
• Junior hamburger or cheeseburger with side garden salad
• Mandarin chicken salad (balsamic dressing)
• Wendy’s junior frosty

Subway For lunch or dinner:

• 6″ lean meat or veggie sub (no maya or creamy sauces, stick with mustard) on whole wheat bread
• Most soups (minestrone, veggie beef, roasted chicken noodle, chicken and dumpling, chicken tortilla, tomato garden veggie)
• Salads with 6g of fat or less (veggie, chicken breast, black forest ham, chicken teriyaki) with fat free Italian dressing
• Egg white, forest ham & cheese english muffin

Taco Bell For lunch or dinner:

• Bean burrito
• Beef burrito extreme (fresco style)
• Grilled chicken soft taco
• Crunchy taco
• Grilled steak soft taco
• Soft taco supreme
• Cinnamon twists

Tim Horton’s for breakfast, lunch or dinner:

• Most non-creamy soups (chicken or beef noodle, hearty veggie, minestone, beef barley, turkey and rice & split pea & ham) with whole wheat homestyle bun
• Chilli with whole wheat homestyle bun
• Turkey bacon club, toasted chicken club, ham & swiss sandwiches (on whole wheat with no dressing)
• Homestyle oatmeal
• English muffin egg & cheese sandwich
• Blueberry bran or cranberry bran muffin
• Low fat blueberry or cranberry bran muffin
• Vanilla or strawberry yoghurt with fruit
• Cafe mocha (skip the whipped cream)

Burger King For lunch or dinner:

• BK Veggie burger (no mayo)
• Whopper junior sandwich (no mayo)
• 1% chocolate milk

Starbucks: For breakfast, lunch or dinner:

• Chicken and hummus snack plate
• Turkey breakfast sandwich
• Spinach, feta & egg white wrap
• Greek yoghurt & honey parfait, strawberry / blueberry yoghurt parfait
• Perfect oatmeal
• Tall cafe latte, vanilla latte, cappuccino (order skinny)
• Nonfat cafe mocha (hold the whip)
• Tall iced coffee or iced latte with skim milk

Many people spend hours mindlessly snacking in between meals.  How do you make sure that your snacks are contributing to your well-being and not your waistline?  Healthy snacking will help keep up your energy levels, prevent you from overeating at mealtime and ensure that you are getting all of the daily vitamins and nutrients that you need.

Its important to pre-plan your snacks and be aware of your food choices.  Sugary, salty food & high carbohydrate foods that come in pre-packages boxes should be crossed off your list completely.  Instead choose foods that are high in protein, high in fibre and high in vitamins and minerals.  Also make sure to measure out your portion sizes ahead of time.  Its too easy to start with snacking on a few crackers only to end up with an empty box before you.  Finally, try not to multitask and make sure you pay attention when you are eating.  That way you will be more likely to eat slowly and you will feel more satisfied afterwards.  Below we have compiled a list of our favourite foods & tips for snacking the right way.

A few tips for healthy snacking:

• Try not to eat when you are bored or stressed – exercise instead
• Don’t eat while watching TV – if you need to snack shut off the TV while you eat and then turn it back on
• Don’t be a closet snacker – if you are sneaking food, its probably not the healthiest food choice
• Keep your portions small – remember a snack is not supposed to be the size of a meal – 100-200 calories per snack is perfect
• Don’t wait until you are starving to snack as you are more likely to overeat that way
• Make sure to include protein & ideally fibre in every snack – it’ll keep you full longer and it will stabilize your blood sugar
• Don’t choose high sugar, high car or high salt snacks
• Keep healthy snacks easily accessible
• Try drinking a glass of water first – sometimes when you feel hungry, you may actually be thirsty instead (dehydration can sometimes mask as hunger)

Some of our favourite snacks:

• Cut up raw veggies & hummus
• A piece of fresh fruit & yoghurt
• A small bowl of oatmeal with a few walnuts & cranberries
• Smoothies made of milk, yoghurt, frozen berries (protein powder optional)
• A cup of pureed veggie soups
• 1/2 a small turkey sandwich
• A small bowl of cereal with milk
• A low fat cheese string with an apple
• A latte
• A rice cake with a poached egg and small slice of cheese
• 1/2 bowl of cottage cheese and a piece of fruit (like pineapple)

ENJOY!