Who isn’t always on the search for a great snack food? Something versatile that can be used for both meals and special occasions? One of my favorite solutions for this problem is hummus!
Hummus isn’t just a great snack food it also works well as a spread in addition to being perfect for lunch boxes, parties, or special occasions such as birthday parties, baby showers, holidays, and so much more.
Chickpeas are sometimes known as garbanzo beans. They are a good source of protein, carbohydrates, and fiber.
Nutritionally, hummus is a great source of protein and fiber and as my recipe incorporates extra virgin olive oil it is also a good source of heart healthy monounsaturated and polyunsaturated fats. And why would this be important? Because these nutrients promote satiety and stave off hunger. Powerful antioxidants are provided by the fresh garlic, lemon, and peppers as well as cumin. Hummus is a nutrient powerhouse and these nutritive values are boosted when fresh ingredients are used.
Enjoy your hummus with pita chips, veggies such as carrots, celery, or cucumbers, and hummus is much more nutritious as a spread on your sandwich or wrap than mayonnaise.
Enjoy !!
3.5.3229
For easy, family-friendly recipes, check out my Facebook Page and follow me on Instagram !
Quick And Easy Chickpea Hummus
Hummus is a tasty and healthy option to have any day of the week as a nutritious snack, spread, or dressing for a side dish. You might want to try and serve it at your next party.
If so, averages show that you have an 8% of chance of meeting your goals. Why is the success rate so low with new years resolutions?
Many goals are just way too extreme for a normal, busy person to prioritize and meet! If you can aim smaller, you might be more likely to achieve success.
I won’t even touch on weight loss goals. Besides saying that: DIETS DON’T WORK. The multi-billion dollar diet industry proves this…it wouldn’t exist if they actually worked!
Extreme food-related resolutions are popular too such as avoiding all sugar or gluten, eating clean, low CHO, etc. Instead of taking things outof your diet; what about adding nutritious food in? This will automatically leave less room for less nutrient-dense foods in your diet. And be less depressing and overwhelming.
MY TOP 5 TIPS
You may consider setting a sustainable New Year’s resolution that shifts change and inspires success.
Have a healthy breakfast everyday within an hour of waking up. Breakfast will give you energy for the day ahead and also help to prevent overeating later in the day.
Let yournatural physical hunger and fullness cuesbe your portion control guide. Have something to eat when you start to feel hungry and stop when you’re comfortably full. You can always have more later.
Include protein in each meal and snack. Protein helps to make you feel fuller longer, helping with appetite control, and helps to stabilize your blood sugar levels.
Don’t forget to be active. Set aside 30-60 minutes a day to move your body. Pick an activity that easily fits into your lifestyle and that you enjoy. Maybe sign up to an online yoga or workout subscription.
Always include some veggies in your lunch and dinner meals. Veggies are filling, nutritious and low in calories, therefore, will help to prevent you from overeating on more calorie-rich foods.
You’ll be far more likely to be one of the successful 8% that meets their new years resolution goals if you aim smaller. And then next year, you can add on another small change. They do add up.
Happy New Year 2018 !!
How do you set New Year’s Resolutions? If you have a different way of thinking about this or want to share your resolution, leave a comment below as I am interested to hear your thoughts.
The holiday season is here. I know I’m going to be eating more than usual. Why bother trying to lose weight or get in shape right now? I’ll just make it my New Year’s resolution (or start after the holidays).
If you are one of the millions of people who are determined to shake off a few extra pounds now—but are looking to do that starting January 1, as a “fresh start”— YOU ARE NOT ALONE.
DOES IT SOUND LIKE YOU?
January 1 – I’m really going to do it this time !!
Mid-January: There’s not enough time for all these workouts! And who has time to cook and prep leftover to work every day? Ugh !
Sometimes in February – Feeling kind of bad about myself …nothing accomplished
January 1 – This time I will really do it !
Despite our best efforts, it can be hard to keep those New Year’s resolutions more than 2 months. We often set our goals just a bit too high. When we don’t meet them, we may give up. It is important to think of health and fitness as a lifestyle not as a yearlong pursuit.
MY TOP 5 REASONS WHY YOU SHOULD START NOW
1. You’ll manage holiday stress
Exercise is a stress reliever. The endorphins you generate with a workout can help you find your inner peace during the holiday madness. Plus it is one way to release stress in a positive way than going off the wall.
2. You’ll avoid holiday guilt
Homemade cookies or sweets only come around once a year. If you’re prioritizing fitness, you’ll actually be less likely to overindulge. Research shows that people who work out in the morning make healthier decisions throughout the day. In the meantime, you don’t have to deprive yourself during the holidays. Read How to Enjoy All Your Holiday Parties without Gaining Weight.
3. You’ll have the gym to yourself
While everyone else is nursing a hangover or untangling Christmas lights, you’ll enjoy a quiet gym. You will have plenty of time to learn how to use the equipment before all the resolution-goers show up in January. It is a great time to try out the elliptical !!
4. You’ll jump start your 2018 goals
Who says you need to wait until the new year to get healthy? If you start now, you’ll already be in the right mindset for creating a health and fitness plan that can take you through the rest of your life. If you are a beginner, make your plan challenging yet something that you can maintain on a daily basis. Just 15 minutes is enough to push you to a right track.
5. You’ll save big money
The best time to save money when joining a gym is to do it in December. That’s when they offer promotions. You can save more money if you sign a longer membership contract, which you can use as motivation to keep going. So it’s the perfect time to snag that membership or some new gear. You can get a family pass or 2 annual memberships for one super low price, so you can cross someone off your gifting list while you’re at it.
BOTTOM LINE
The sooner you start your health and fitness goal, the sooner you will be able to enjoy a happier, healthier life.
There is no such thing as a “prefect time” to change your lifestyle to a healthy one.
You don’t have to wait until New Years to finally make the resolution to be a healthier person. Take advantages of fitness opportunities of the season and slide into the New Year in better shape.
The holidays are fast approaching. And so are those tasty, tempting holiday treats we love so much. This time of year is filled with family dinners and holiday parties all presenting opportunities to overindulged. As the season approaches, many of my clients are expressing a bit of panic about staying in control over the holidays.
“How do I avoid gaining weight?”
“How do I stay in track with my weight loss program?”
These are common questions that I’ve heard. There is no doubt that you will be faced with some difficult and tempting situations over the holidays. However, my response is “Take a break and enjoy yourself”.
It takes an extra 3500 calories to gain 1 lbs of body weight. Those calories must be eaten above and beyond what you would normally consume. For example, you consume 1800 calories per day normally. You would have to consume 5300 calories in one day to actually notice any true difference in your weight the next day.
One night won’t make much of a difference, and if it does push your weight up by a pound or two, it is likely due to water retention. You’re probably eating foods that are higher in sodium, therefore retaining more water.
Now that you have given yourself permission to enjoy your favourite holiday treats without guilt, read on for some of my quick tips and strategies on how to indulge without going completely overboard.
WHAT YOU CAN DO DURING HOLIDAY SEASON
Maintaining your weight
Do not set a weight loss goal for over the holidays. It won’t happen and it’s an unrealistic expectation. We’ll be very busy, we have no time to count the calories or stick to a rigid diet plan. The holidays are meant for celebrating with family and friends. Food is not only our fuel, but it is also comforting and makes us feel good, and it’s a way to honour tradition and custom. Set a maintenance goal, maintaining your weight over the holidays is the same as losing a couple of pounds.
Don’t go to a party or dinner with an empty stomach
Never leave for a party or holiday function hungry. Have a snack with some protein (for example: greek yogurt with fruit; hummus with whole wheat crackers or a handful of almonds) before going out so that you feel in control when you arrive. You’ll also be more mindful with you choices and the amount that you eat.
Eat breakfast
Always eat a breakfast that includes some protein. Not only there is literature to support the fact that a protein rich breakfast wards off unhealthy snacking later in the day, but eating breakfast also kick starts your metabolic rate, gives your energy and will likely set your eating day on the right track. Eating every 3-4 hours thereafter will help keep your blood sugar level stable and will help with your nutrition decision-making capabilities later on at the party or dinner.
Indulge but don’t gorge
Choose one or two things that you really, really, really LOVE. Don’t waste your time on treats that you can get all year round. Avoid sampling a bit of everything as it will lead you to overeat.
Portion size matters
Sample small portions of appetizers and treats for taste but don’t go overboard as you want to save room for lunch or dinner. Choose smaller size plate, look at the choices first before you start filling your plate and take only what you need to feel satisfied.
Eat mindfully instead of mindlessly
Eat slowly and enjoy company around you. Continue to be mindful about what you are eating and how much. Take a break when you’re almost full and go to the bathroom. That way, you can give your body time to digest and re-evaluate whether you want to keep going.
Be active
Even though you may not have time to stick to your regular exercise routine (for example: yoga class), try to do something active everyday. You can go for a walk to check out Christmas light in your neighbourhood, Christmas/New Year market, or doing quick exercise video when the kids are napping.
Aim for 30 minutes of activity per day.
Damage Control
Don’t plan to restrict your food intake the next day or rest of the week. Instead, trust your body to be your guide. I often eat a bit more than usual on Christmas Day or New Year Day, but then usually end up eating less over the next couple of days, as the same time meeting all my food groups. I don’t restrict myself, but rather listen to my natural hunger cues and honour them. Tune in to your internal hunger cues, you’ll eat the appropriate amount for you and it will all even out over the week.
BOTTOM LINE
The holiday season lasts about 2 weeks. There are 52 weeks in a year. This is only 3.8% of the year. So, please…enjoy your treats !! However, this doesn’t mean that you should binge on cookies or sweets for two weeks. It means that you should allow yourself to enjoy the holiday treats that you truly love without feeling guilty. Continue tracking your eating and activity level over the holiday season to help you stay on track.
Ramadan is the one month per year where Muslims fast from dawn until sunset every day by refraining from food, water, smoking, medications, and even gum. Pregnant and breastfeeding women, children, seniors, and those on important medications or requiring nutrition care (such as people with diabetes, renal failure, or patients on tube feeds) are exempt from fasting.
During this month, Muslims spend more time getting closer to God, refrain from bad habits, and focus on spiritual growth. It is important to note that fasting is not a “weight loss diet” but is a great opportunity to focus on improving one’s character, changing behaviours and developing healthy habits.
The following are 8 important things to remember while observing the fast
1. SAFETY FIRST
Pregnant women, nursing mothers, and those who are ill are exempt from fasting. Talk to your doctor before Ramadan begins as it is important for you to discuss your Ramadan plans 1-2 months before with your doctor and seek advice from a Dietitian to tailor specific dietary requirements to your needs. In some situations the fast may need to be broken and can be made up for at a later date.
2. HYDRATION
Staying hydrated is key when you’re fasting.
Men, on average, need to drink about 3L (13 cups) of water per day, while women need to consume about 2.2L (9 cups) of water per day.
Break your fast with a glass of water, and drinks about 2-3 large glasses of water at your evening and pre-dawn meals. Also, you may want to stay away from caffeinated high sugar drinks (for example: pop, energy drinks, coffee, tea).
3. BREAKING THE FAST
Breaking the fast (iftar) is one of the most important meals and is comparable to breakfast. Fill a third of your stomach with food, a third with water, and leave a third empty. This ensures hydration and prevent overeating at the main meal.
A common recommendation is to eat 5-6 dates soaked in 1 cup of milk. Dates are a potassium dense food, which aids in hydration and restores electrolyte balance. Milk is high in calcium, and water as is balanced in macronutrients. This combination is perfect for restoring energy.
4. EAT MINDFULLY AT MAIN MEAL
After breaking the fast with a snack, such as the dates and milk, it is recommended that Muslims to perform sunset prayer (which usually takes 5-10 minutes) before they sit down to eat their main meal. This allows the body to absorb some of the nutrients and suppresses extreme hunger.
Eat slowly and chew very well to help pace yourself. It is quite common to eat a large portion of foods after a 12 hours fast, but remember it takes a 20 minutes for the stomach to tell your brain it is full. Eat till you are comfortably full.
Make conscious food decisions – remember the “Balanced plate”: ½ plate vegetables and salad, ¼ grains and starch (e.g., rice, pasta, potato), ¼ protein (e.g., chicken, fish, beef, lamb, lentils and eggs)
Protein with high absorption factors, such as egg whites, fish, skinless chicken, and whey protein.
Complex carbohydrates such as lentils, beans, quinoa, brown rice, and whole wheat pasta are released slowly, making you feel satiated for a longer period of time.
Avoid simple carbohydrates, such as white bread, fruit juice, chocolate bars, and other packaged goods, as they will digest quickly and make you hungry sooner.
5. HEALTHY SNACKS
It is recommended to eat at least two small snacks between breaking the fast and going to sleep. Since the timing for eating is so small, it is best to focus on faster digesting foods. Some great snack choices:
Low fat greek yogurt with 1 piece of fruit
A whole grain sandwich (egg salad, tuna, cheese, peanut butter)
A cup high fibre cereal with a cup of low-fat milk
A piece of fruit with a handful of nuts
Popcorn (unsalted and unbuttered)
Whole grain crackers with low-fat cheese
Hummus dip with vegetable sticks
The last snack before going to bed should be higher in complex carbohydrates and good fats such as avocado, nuts, and seeds.
6. MAXIMIZING ENERGY FOR THE DAY
Pre-dawn meal (Suhoor) is a very important meal for fasting Muslims. This is when Muslims wake up 1-2 hours before their fast begins to eat one last meal (between 3-4 am). If this meal is properly balanced, it can help those fasting to remain high energy for the morning-noon portion of the day.
It is better to prepare this meal before going to bed so you can sleep for as long as possible. A meal high in complex carbohydrates, fibre, slower digesting protein (such as the casein in Greek yogurt), and good fats is ideal to slow gastric emptying.
7. LIMIT SWEETS
Due to the festive nature of Ramadan where lots of family and friends often gather at sunset to eat together, high sugar and fatty sweets are usually a regular after dinner.
Try to initially fulfill your sugar craving with one of the healthy snacks listed above and then have a small amount of the traditional sweets or other healthy alternatives.
Traditional Sweets and deep fried foods (fried samosas, fried chicken, fried spring rolls, fried banana (pisang goreng) and fried potato chips) are high in sugar and fat which can make you feel sluggish and fatigued. Other high-fat cooked foods including oily curries and greasy pastries (Kuih bahulu, Apam balik)
Picture from MalayMail Online
Healthy alternatives
Baked samosas, baked spring rolls, oven baked potato chips
“Dry frying” – using a non-stick pan or non-stick food sprays
Grilled or baked meat, chicken, fish as a healthier alternative – while retaining the flavour and taste of the food
8. ADJUST EXERCISE ROUTINE
If you are planning to continue your exercise routine, it is recommended to shift your exercise to the end of the day when food is eaten. During Ramadan, the frequency, duration and intensity of exercise likely will need to decrease.
1 DAY MEAL PLAN
9:00 pm (breaking fast): 5-6 dates soaked in 1-cup milk or small soup
9:05 pm: Complete sunset prayer
9:10 pm (main meal): 1-cup brown rice + skinless chicken breast + sautéed veggies with olive oil, and a fruit for dessert + 1-cup water or soup
*2-cups water
10:30 pm (snack #1): Fruit with low-fat yogurt + 1-cup water
*2-cups water
11:30 pm (or 15 min before bedtime, snack #2): Half-cup rolled oats + walnuts + blueberries + 1-cup milk or kefir + 1-cup water
4:00am (Suho0r: 20 min before holding fast): sprouted grain bread + 2 eggs + ½-1 avocado + Greek yogurt for dessert + 1-2 cups water
BOTTOM LINE
After 30 days of fasting, Muslims from around the world celebrate Eid. The day starts off with morning prayers and the celebration continues with friends, family and lots of food.
Ramadan provides a chance for Muslims to “cleanse” their lifestyle from bad eating habits and junk food. Since the window for eating is tiny, it is important for those that are fasting to cut out nutrient poor foods and focus on eating nutritious ones.
Overall, balanced food and fluid intake is very important during these fasting periods. In order to prevent weight loss or muscle breakdown, your meals must contain decent levels of energy-rich foods, which should include carbohydrates and some portion of fat.
Grocery shopping can be complicated when you are trying to make healthier choices or to manage chronic diseases. With the diverse amount of available products on store shelves nowadays, smart, healthy choices seem confusing and burdensome. Here are some easy tips to help you make wise food choices in the grocery store.
GET READY, MAKE A PLAN
Make a grocery list of what you need and stick to it! This will help keep you from buying things you don’t need or want. Using a list as your guide will help save TIME and MONEY.
GET SET, EAT FIRST
Shop on a “full stomach”; if you shop when you’re hungry, you’re more likely to buy food that tempts you “at the moment”. You may see a bag of cookies or potato chips and get excited enough to stimulate your taste buds, eventually causing a mouth-watering sensation which leaves you more likely to purchase it. So, make sure you head to grocery store with a happy and satiated stomach so your appetite does not trick you and your wallet.
SHOP ALONE
Take extra care when shopping with children. Many parents are influenced by children’s requests and end up buying more food and less healthy choices. If you can’t leave home without your children, try to stick to your list and make sure your children aren’t hungry during shopping.
READ LABELS
Food labels give you information to help you make healthier food choices and compare similar foods. Remember, always, always, always….read ingredient lists before you simply throw the item in your cart. Ingredients are listed by weight from most to least. The first few ingredients are those in the highest amounts. If one of the first 3 ingredients is salt, sodium, sugar, oil or fat, you may want to choose a different food, or use that food in small amounts.
A simple rule of thumb for label reading is to choose foods with no more than 5 ingredients, no artificial ingredients, or words you can’t pronounce. Always note the serving size and the calories per serving. All the values listed refer to a single serving so if you eat 2 servings, double each number to get the accurate nutrient count.
BE ADVENTUROUS – TRY A NEW FOOD OR RECIPE
Trying new fruits and vegetables can be fun and cool. Adding a fruit or vegetables you have never tried is a good way to establish healthy shopping habit. You never know what you may end up loving or hating. Incorporating new, exciting colors and flavours into meals will provide healthier lives for you and your family. You never know until you try!
SHOP THE PERIMETER FIRST, THEN CENTRE AISLES
The center aisles of the grocery store are where most processed and junk food items are found. Shopping the perimeter will lead you to the sections with fruit, vegetables, dairy, meat and fish first. By the time you make your way around the perimeter you cart might be too full to even shop the centre aisle. Fill your cart with healthy perimeter items first, so you won’t spend as much time or money in the junk aisles.
To make shopping easier, group your grocery list items according to the aisles of the grocery store.
My Top 6 Centre Aisle Foods
Dried and canned beans
Frozen fruit and vegetables
Dried herbs and spices
Vegetables oils
Whole grains
Nuts and nut butters
Learn how to navigate the grocery store with dietitian as your personal guide to healthy shopping. Contact Me, to find out how to make better food choices based on your individual preferences to achieve your nutrition goals.
How many diets have you been on? The never-ending supply of new diet books and programs is proof that we are on a quest to find the perfect diet that will help us melt away those extra pounds.
DIETS ONLY OFFER TEMPORARY SOLUTIONS
They don’t change our long-term eating patterns, so when we stop dieting, we usually gain all the weight back, and sometimes more.
Diets promote rapid weight loss, but when we lose weight too quickly we lose muscle as well as fat, which is counterproductive since muscle burns more calories than fat.
When we severely restrict calories we put our bodies into “survival mode” and burn less calories doing the same activities. When we try to return to normal eating patterns, we gain weight because of our reduced metabolism.
Diets create an unhealthy relationship with food, which can lead to deprivation, binge eating, and ultimately weight gain.
To achieve real weight loss we need long-term healthy eating patterns that we enjoy and that satisfy our hunger. And to maintain weight loss, we need to lose weight slowly – about one to two pounds a week. NO MORE DIETS !
CHECKLIST
Use the following checklist as your daily guide to help you achieve your weight goals:
Portion size. It’s no secret that if you eat more calories than you burn you will gain weight. We eat 30% more if the plate is bigger. Get in the habit of ordering the small size, sharing your appetizers and desserts, and bringing half your restaurant serving home for another meal.
Listen to your hunger.Stop eating when you’re full. You can always have more tomorrow, because you’re not on a diet. No restriction.
Eat healthy and nourishing foods. Minimize processed and junk foods, and choose foods in season when you can.
Load up on fruits and vegetables. Start your meal with a salad, load up your main course with veggies, and finish your meal with a little fruit.
Choose whole grain foods. Whole grain breads, barley, brown rice, oatmeal, quinoa, whole wheat couscous, millet are delicious and offer substantial health benefits.
Choose lower fat. Fat has twice as many calories as protein or carbohydrates, so it makes sense to keep your fat intake moderate if you’re trying to lose weight. Choose lower fat dairy products leaner cuts of meat and poultry, and use a light hand when adding salad dressings or cooking oils.
Structure your days.Eating about every 4 hours. This will keep your metabolism up, support stable blood sugar levels and keep you from being hungry and overeating at the next meal.
Eat some protein at each meal. It helps control your hunger and optimize your weight loss. Protein foods include animal sources like meat, fish, poultry and dairy products and vegetarian sources like nuts and seeds, peanut butter, legumes, tofu and soy beverages.
Love and savour everything you eat. You don’t have to eat foods (i.e., salad) you don’t like to lose weight. It’s your day-to-day pattern that will determine your weight, not small indulgences.
A WORD ABOUT PHYSICAL ACTIVITY
Eating well is the cornerstone of a health lifestyle. But being active is another important part of the equation. You don’t need structured time at the gym if that doesn’t suit you. You can walk, run, dance, swim, play tennis, walk the stairs, take a yoga class, zumba, etc. Just get moving and burn some calories. You’ll feel great !
People ask me this big question all the time “My child is a picky eater, what can I do next?“. Well, there is no easy and solid answer. As a dietitian and mom, I get it! Parents want what is best for their children, but they don’t know how to provide it. Parents are always in search of the “secret recipes” to get their picky eater to eat healthier or more, but there isn’t one. Up to 35% of children are described as “picky”by their parents, so you’re not alone in the struggle! It is not an easy task to incorporate healthy foods into their diet every single day. Although it may sound very challenging, there are strategies parents can use to help encourage their children to eat healthier. There are no quick and easy fixes here, and no one strategy will work for all children.
First things first, is your child a picky eater or are there other things going on that affect his/her eating? Upon further inspection in my practice, I commonly find that parents are picky eaters too. They don’t eat together with their children or they don’t share the same type of foods.
Children love to copy their parents. If your child sees you eating a diverse range of foods, they are more likely to do the same.
I’ve plenty of adult clients telling me they were labelled as “picky eater” when they were young. They grow up. Now, they don’t want to raise another “picky eater” in the family. Most parents know avocado, butternut squash, oatmeal, quinoa, millet, Greek yogurt, salmon are good for their babies who are just starting to eat solid foods. However, they end up stop offering them because they don’t know how or they do not know of alternatives to boiling or steaming.
ADULT PICKY EATING
Being a picky eater is not necessarily a problem. There is no rule that says you need to like every single food that exists in the world. If picky eating causes you anxiety or prevents you from socializing, it may be more of a concern (Read this article about Avoidant/Restrictive Food Intake Disorder [ARFID]). Otherwise it can be a health concern if you’re not meeting your nutritious needs or living on a super restricted diet.
Ellyn Satter states that while some aspects of picky eating are socially acceptable, such as choosing which foods you want , leaving unwanted food on your plate, and taking more of one food even if there’s uneaten food on your plate. However, it is not socially acceptable to draw attention to your food refusal or request food that is not on the menu.
I recently tried a Brussel Sprouts recipe. I have never tried Brussels Sprouts in my life, ever !! My mum never made it (she didn’t even know how to prepare it). After some thought, I bought fresh brussels sprouts and roasted them with only a few ingredients, and promptly loved them! Changing the method of preparation can significantly alter the appearance and taste of a food, making it a lot more palatable and enjoyable.
So, before complaining about your children not eating the broccoli that you serve for dinner, why not start looking at your dinner plate. Are you a good role model? Do you have some foods that you absolutely hate it? Are you eating all your servings of vegetables and fruit each day?
HOW TO BECOME A GREEN LOVER
What do you do if you want to try introducing more vegetables (or other foods) into your daily.
Buy fresh vegetables and fruit when on sale to save money.
If you are short on time, buy convenience items in the produce section. Try pre-cut, pre-washed vegetables – a bag of salad, spinach, baby carrots, snap peas, or broccoli.
Start your meal with a salad made from spinach, lettuce, or grated carrot. Top it off with chopped vegetables or fruit, like orange, apple, strawberries or pomegranate.
Keep washed and sliced carrots, celery, peppers, zucchini, or cucumber at eye-level in the fridge for a quick snack or to add to a lunch bag.
Add fresh or frozen vegetables to spaghetti sauce, soups, stews, chilli, casseroles and curries.
Double up on the vegetables in recipes. A soup called for a carrot? Add two, A stir-fry calls for half a pepper? Add a whole one.
Choose or make pizza topped with mushrooms, zucchini, red or green peppers, broccoli, spinach, shredded carrots, tomato slice, or pineapple.
Adding simple flavours to vegetables. Try new seasonings – garlic, onion, ginger, a bit of olive oil, and a sprinkle of pepper can transform vegetables.
Put lots of sliced or shredded vegetables on sandwiches and in wraps.
Pairing your favourite veggie with guacamole or hummus.
Add green leafy veggies such as kale or spinach to morning smoothie.
Scrambled eggs with chopped spinach, mushrooms, and tomatoes can be eaten as both as side dish at dinner with rice, or as a breakfast item in the morning.
Add sliced fresh fruit to cereal or yogurt or mix into pancake batter.
Have a bowl of washed fruit on your kitchen counter for an easy to grab snack.
Freeze fruit that has become too ripe, to use later in baking or smoothies.
Stop labeling yourself as a “non-veggie eater”.
True, a diet with many fruits and vegetables will likely be more colourful and nutrient dense than one with only 3 or 4 choices, but progress over perfection, it will allow yourself a judgement free, unpressured environment to congratulate yourself on your veggie success, and when ready, slowly introduce new foods and/or methods of preparation.
INCREASE VARIETY IN YOUR DIET
As Ellyn Satter advises, provide yourself repeated, unpressured opportunities to introduce new foods. Don’t force yourself to try a new food, allow yourself the freedom to try it and the freedom to not finish it. By regularly exposing yourself to a new food, you just may trick yourself into liking it!
STEPS TO INTRODUCE MORE VEGGIES
If you are a picky eater, and want to try introducing more vegetables (or other foods) into your family daily repertoire, here’s the step by step:
Take inventory of the vegetables you DO like eating and eat them more often!
Chose a new veggie (you either have never tried or haven’t purchased in a very long time), and prepare it along with a favourite food.
Don’t force yourself to eat the new food, and don’t feel bad if you weren’t able to enjoy it.
Keep introducing and re-introducing new veggies – it will likely take many times of tasting until you’re used to a flavour, texture and taste, but don’t give up! Having a larger food base to choose from gives you more flexibility around meal time and can also lead to a healthier you!
Choosing veggie and fruit is about making an EVERY DAY food decision, not just going by taste. It’s about FUELING your body well, and if you don’t eat enough currently, developing healthy habits that your brain learns as the path of least resistance.
Do you have a food you think you should be eating more of? How do you introduce yourself to new foods?
It is time to say HELLO to a new chocolate chip cookies. When you have a craving for a classic chocolate chip cookie, bake up a batch of these! You won’t regret.
These were good and very kid friendly, crunchy, thick and delicious, strong enough to hold together in children’s lunches and small enough that you don’t feel too guilty sending them to school for a treat. I put the high fibre All-Bran Flakes cereal in the recipe.
Don’t forget to pair with a glass of low fat milk!! Enjoy !
This is a super delicious recipe and my go to for late night “Oh my god, I need a cookie” moments.
In medium bowl, stir together whole wheat flour, baking powder, baking soda and salt. Set aside
In large bowl, cream together butter, and brown sugar. Beat in egg and vanilla. Stir in dry ingredients, mixing until well combined.
Stir in All-Bran Flakes cereals, dried cranberries and dar chocolate chips.
Drop dough by rounded 1 tbsp measure about 1 inch apart onto lightly greased (or parchment lined) baking sheets.
Bake at 350F (180C) for 8-9 minutes, until golden brown. Let cook for 2 minutes, then remove to racks and cool completely. Store in airtight container.
Does a bowl of ice cream make you feel better after a really bad day? Do you turn to carbs for comfort? It’s common to use food as a way to make yourself feel better when you are sad, angry, stressed or tired. But there are better ways to deal with those emotions.
I often work with clients who identify with this problem, and maybe you do too.
I eat when I’m stressed !
I have a candy jar at the office that calls my name?
At the end of a long and hectic day, all I want is a big bowl of ice cream, as it can temporarily soothe my exhausted, hard-working body.
I feel a loss of control around foods. I can eat the whole bag of chips.
I have been eating larger portions than usual.
Whether you are dealing with stress eating, mindless snacking or using food as comfort. I have strategies !!
PROBLEM
You work full-time while raising a family and have a typical busy lifestyle. You turn to food for comfort when you are stressed at work or frustrated at home. You want to learn better eating habits.
THE FACT
You consult a dietitian. You learn that craving food when you’re stressed instead of hungry is called Emotional Eating. You recognize some of your eating patterns:
Craving foods that are high in calories, fat and sugar (your weakness are soft drinks and chips)
Eating/drinking too much without realizing it (e.g., binge eating, secret eater)
Feeling even more stress and anxiety after eating too much (love-hate relationship)
You learn about Mindful Eating as a way to manage your emotional eating habits. Mindful eating involves paying attention to eating using all senses: really seeing, tasting, hearing, smelling and feeling food. So instead of eating a whole bag of chips when you’re stressed, you can learn to be more mindful of your choice – perhaps eat a smaller portion and enjoy every bite, or choose a more nutritious snack.
Mindful eating can help you become more aware of the reason why you’re eating. It will teach you to eat when you’re hungry and stop when you feel full. You learn that with the help of a dietitian, you can become more aware of your emotional and physical responses to food. With practising, you can manage your stress-related eating and pay more attention in the present moment when you’re making food choices.
Instead of turning to comfort food, you can learn to fight stress by doing something you enjoy, such as going out for a nice evening walk, playing street basketball with your kids, get organized with your meal planning, chat with a friend or family member, reading a book, meditation, colouring, journaling, practicing self-care.
SEEK SUPPORT
Dietitian can offer mindful eating principles during individual or group counselling sessions.
Are you an emotional eater? You want to learn more about mindful eating? Contact Me about starting a nutritional counselling program.
Adapted from the Dietitians of Canada’s Nutrition Month campaign materials.
