Are you saving your diet by starting with a salad?

I know, I know, we’ve been telling you forever to eat your veggies – you know this already…plate, plate, plate!

So what to do when you’re out at a restaurant where most dishes do not provide ½ a plates worth of vegetables? One might consider ordering a salad to start – but beware! Salads in a restaurant setting may be more than you bargained for. Let’s take a look at some of the calories restaurants post pertaining to the ‘starter’ salads they serve.

1. The Keg: house salad – 170 calories, Caesar Salad – 350 calories
2. Earls: Mixed green salad – 230 calories, Caesar Salad – 553 calories
3. Montana’s: House starter salad – 70 calories (not bad actually!), Caesar Salad – 370 calories
4. White Spot: The Spot salad – 186 calories, Caesar Salad 567 calories

…you get the idea. What that means is that by starting with a salad, you’ve likely just added a minimum of 200 calories to your meal. And without that salad right on your plate displacing some of the other higher calories items – you’re likely going to eat all of them too; thanks starter salad – for nothing!

So what do I suggest? Ask for steamed veggies with your meal. And ask for them prepared with little or no added fat. You’ll pay extra for these but you were going to pay for the salad anyway 😉

If you’re not regular, you’re not alone.  Approximately 1 in 4 adults experiences constipation.  If this is you… there is  something you can do about it.

1. Fluid – Drinking enough fluid everyday can definitely help.  Women should consume 2-3L and men 3-4L of fluid daily.  By fluid I mean your coffee, tea, juice, water and the fluid in your food.  A good rule of thumb is to try and consume at least 2L of ‘actual’ fluid every day.

2. Fibre – We’ve heard this one before but it’s worth mentioning again.  Try adding Bran Buds to your cereal or yogurt, choose breads that have at least 4g fibre, go ahead – eat some beans, and choose cereals with more than 6g fibre on a daily basis. Check out our previous nutrition tips for more fibre boosting tips.

3. Exercise – This doesn’t necessarily mean heading off to the gym. But a brisk walk around the office or out for coffee a couple of times a day will help keep constipation at bay.

4. Behavior – This might be a new concept for some. What I mean by behavior – is go when you have to go – don’t hold it! Trust me on this one, if you’re hung up about using a public washroom – don’t be.  Every time you ignore your body’s cues to do – it gets harder too the next time.

5. And probiotics? – Probiotics are very popular in products like yogurt these days, making claims such as ‘helps balance your digestive system’ – balance the digestive system? Not exactly. Probiotics do however give the bacteria in your gut something to do – produce gas.

My advice?– you’re likely trying to produce a bowel movement and not gas: try the first four steps 😉

Do these genes make me look fat?

Is obesity in your genes or in your head?  Scientists have been studying this question for years and the long and the short of it is – it’s both.  Obesity is a classic case of nature vs nurture. Research suggests that you are more likely to struggle with your weight if your parents are also overweight, suggesting a genetic component to your susceptibility for obesity.  We also know that some folks have to work harder than the average gym go’er to achieve the same results, again suggesting a genetic component. But we also know that parents and the children they nurture share a common lifestyle in the way they eat and exercise – hmmm – a strong vote for the nurture camp.

You can’t modify your genes.  As for your diet and lifestyle? You bet you can change ‘em!

So what do I suggest? You first need to learn how to eat properly and in a way that suits you. Then you MUST stick with that pattern of eating – for life. Regularity is the key.  Oops! I just let the cat out of the bag – the reason why temporary ‘diets’ don’t work (something to remember the next time you’re tempted for the ‘quick fix’). Also remember that generally we humans eat every day. That means what you eat is the most important aspect to tackle when fighting back against your ‘fat’ genes.

That’s not to say you don’t need to exercise.., you should exercise, that’s a given.  Besides the plethora of health benefits achieved by exercising, it also helps keep you slim (even if you do have to work harder than others). But don’t despair if adding exercise is too much, too soon – make what you eat count first, the rest will come 😉

Pasta… the new North American ‘swear word’?

Ask just about anybody these days and they’ll tell you pasta is the devil.  Why?  I was wondering the same thing!  Here are a few facts about the dreaded stuff to put your mind at ease:

1. The Nutrition Facts Table on the box is touting the calories, protein etc. in DRY pasta – 85g to be exact, which is 3oz or about 1 cup.

2. An 85g serving of dry pasta is approximately 300 calories.

2. 85g DRY pasta swells up to 2-3 cups of COOKED pasta (depending on how densely the particular pasta packs).

3. If you’re starting with cooked pasta – it works out to about 1.4 calories per gram.  So if you have 200g COOKED pasta (which is a about 2.5 cups), the result will be about 280 calories on your plate.

So in terms of calories, 100 calories per cup of COOKED pasta is actually quite reasonable; it’s about the equivalent to a piece of bread. Now take note: I’m not advocating for white pasta, there is no fibre to speak of in white pasta and fibre is what helps keep you fuller longer.  I whole heartedly recommend whole grain or whole wheat pasta.  You can even try Eden Organics Rye Spiral Pasta – now that’s whole grain! But, if white pasta is the only thing that will do, then go for Catelli Smart.  Catelli Smart has fibre added so you’ll get some of the lasting power a whole grain offers without sacrificing the look, taste and feel of white pasta.

Add to that a low fat tomato based pasta sauce and you’re in business!

Canahua – Quinoa’s cousin

A ‘new’ whole grain (well pseudo-grain actually) is making waves in the world of nutrition.  I say ‘new’ because Canuhua (pronounced “Kaniwa”) has been used for years as an Andean staple but the grain is just starting to go main stream here in North America.  Why now? Canahua, like its cousin quinoa, is high in many nutrients but unlike its cousin, Canahua comes without the saponin found on quinoa.

Saponin is a toxic substance resident on the outside of quinoa that temporarily makes your epithelial cells permeable.  Epithelial cells are the cells that line your insides. Saponin is the same substance that allows us to take our flu vaccine as a nasal spray just for that reason.  It also gives quinoa its bitter taste.  That’s why you need to rinse quinoa prior to cooking.  Because Canahua has been around for so long, I was able to find a really extensive list of literature on its nutrient content.  Some of the grains highlights’ are here:

1. High in antioxidant properties (unusual for a grain)

2. High in calcium (unusual for a grain)

3. High in iron (expected for a grain actually)

4. High in protein as grains go (as with quinoa)

5. And my favorite – high in ‘soluble’ fibre (the kind that keeps you fuller longer 😉

All these benefits and without the rinsing too!  My suggestion?  Get yourself down to Whole Foods and try some – it cooks just like white rice with a little less water (1 and 2/3 cups water to 1 cup grain, simmer for 15 minutes, let stand for 5, fluff and serve) – Enjoy!

Do you eat in front of the TV? That might be why you’re eating more than you think….

We are born with the innate ability to know both when we’re hungry and when we’ve had enough to eat. Listening to our cues of hunger and satiety are critically important in maintaining a healthy body weight.  Given the obesity epidemic in North America today, it’s safe to say we’ve collectively ‘unlearned’ that innate ability to say when enough is enough.  But can you re-learn this skill?  The answer is YES!

The old adage that it takes 20 minutes for your mind to catch up with your stomach is actually true.  Which means if you want to receive the message your body is sending you that you’ve had enough to eat, you need to slow down.  Research suggests you also need to pay attention to the internal ‘conversation’ happening within your body in order to actually hear the message it’s sending you. This means you have to be present and aware during the eating process.

Here are some tips to help you slow down and become more aware of your body’s cues of satiety:

1. When you’re eating – just eat.  No books, no TV, no computer or smart phones, sit yourself down at a table and just eat.

2. Start a conversation – you know what they say about the French Paradox – it likely has more to do with the fact that they are social eaters than anything else.

3. Have a glass of water – it will help you slow down and ‘disengage’ from the act of eating momentarily.

4. Enjoy your food!  Seems silly to say, but being mindful and appreciative of the flavors and textures of your food will help you slow down and listen to what your body is telling you.

Food for flight?

No matter where you are, following the plate model for any meal should be the goal.  That includes airports and on planes.  Most airports (especially in North America) will have somewhere you can purchase a salad – so my advice, get one.  But veggies only make up half the plate – you still need some quality starch and some protein.  The answer is pure genius!

Try dried packaged soup mix such as Nile Spice Black Bean or Split Pea Soups.  These soups are high in fibre and protein and come in their own package so no need for a bowl, they are freeze dried to maximize nutrient retention, and are completely preservative free.  … The best part is all you have to do is add water; this you can find at any coffee shop in the airport or request water from the steward on the plane, you just have to ask.  Now pull out some handy whole grain crackers from your bag like ‘Grains First’ or ‘Finn Crisps’ (or ask the steward for some in a pinch) and with your salad, you’ve got a complete meal.  You’ve also followed the plate model for maximum blood sugar control so you’ll have the energy you need to be productive when you arrive at your destination.  I told you this was genius – enjoy!

It’s so important to get enough fibre when trying to lose weight.  Why?  It keeps you feeling full and satisfied longer.  I know, I know, you’ve heard all this before, especially from me so I’m not here to re-preach the benefits of fibre for weight loss.  Instead, I’d like to introduce you to a new fibre filled product.  Meet “Nutracleanse”.  Absolutely terrible name I’ll admit!  And for all of you who know us here at Spectrum, you know we don’t advocate for ‘cleansing’.  This product could better be thought of as ‘bran buds without the wheat’ – good news for all of you who don’t tolerate wheat or gluten well.

With 14g fibre in a 1/3 cup and only 140 calories, you could add this product to yogurt, sprinkle it on top of a crumble, mix it in to a cookie or muffin recipe, use it as the ‘breadcrumbs’ in a particular recipe dish.

This product is produced locally and distributed everywhere: CLICK HERE to find a store near you selling the stuff…and enjoy!

I was asked a very good question at a presentation I gave a week or two ago and thought everyone might want to hear the answer.  The question was this: should we even be drinking milk with all the hormones and antibiotics that is found in milk these days….Good question!  The answer is YES…because you can easily find milk without antibiotics or hormones and still get all the benefits of drinking milk.

The milk we drink in Canada is produced in Canada so if you are concerned about what’s in the milk you drink – all you have to do is ask the producer. I did ask; Montreal’s “Natrel” in fact (the same company responsible for “Island Farms” here in BC).  The results were astonishing.  Did you know that Bovine Growth Hormone is illegal to give to cows producing milk in Canada? Natrel has told me they test all their milk and if any such hormone is found the milk is immediately rejected at the expense of the producer.  Antibiotics on the other hand are not illegal, but Natrel rejects any and all shipments of milk that contain traces of antibiotics in them forcing their producers to raise cows in such a manner so as not to require antibiotics or they won’t be able to sell their milk.

So you see, if you’re concerned about the foods you ask, just do a little digging and you might save yourself a whole lot of grief agonizing about how to go without your beloved yogurt in the morning.

By the way, Island Farms products are sold just about everywhere and I’ve even now seen the Natrel brand proper at Whole Foods.  If anyone takes the time to call Dairyland or Lucerne – post what you discover on our Facebook Page.

Have you ever found yourself wondering – how many calories ISin that ….pasta, potato, yam, beet, corn, squash etc.?

I think of these foods in terms of how many calories are in them on average per gram.  So if you eat 100g of a particular food cooked, you can calculate how many calories you’re taking in.  The list below gives you what we’ve worked out at Spectrum Nutrition as the average ‘calories per gram’ in certain foods:

• Cooked pasta (includes white, smart and whole wheat) = 1.4 calories per gram
• Squash = 0.5 calories per gram
• Corn (kernels) = 0.7 calories per gram (about 100 calories per cobb)
• Potato, sweet potato and yam = 0.8 calories per gram
• Beets = 0.8 calories per gram
• Avocados:
  • Hass (small ones) = 1.7 calories per gram
  • Florida (large ones) = 1.2 calories per gram

So you can see if you eat 150g of cooked potatoes (about 1 cup) that’s going to ‘cost’ you only 120 calories – now that’s some information you can use!