Most people don’t think of ‘yeast’ as appetizing… I know I certainly didn’t. Now it seems I’m putting it on everything and would encourage you to give it a try.

Why? First of all it’s delicious! Nutritional yeast has a cheese-like taste and can be sprinkled on foods like you would parmesan cheese. So why not just use parmesan? Per ¼ cup serving, nutritional yeast has less than half the calories of parmesan and 5g protein; 50 calories per ¼ cup to be exact – Not bad for yeast!

Nutritional yeast is an inactive yeast grown on a sugar cane or beet medium.  As it grows, B vitamins are added to the medium which boost its vitamin and mineral content. Some brands even fortify the stuff with vitamin B12, making it a valuable supplement for those following a vegan diet. It’s also a complete source of protein and gluten-free!

Here are some of the delicious ways you can use flaked nutritional yeast:

• Sprinkle over salads or veggies that have been cooked, steamed, roasted, or sauteed.
• Toss with freshly popped popcorn for a tasty and nutritious snack and forgo the butter.
• Mix into cooked whole grains like barley, whole wheat pasta or quinoa and get that cheesy flavour for a lot less calories!

So what do I recommend? Try “Bob’s Red Mill Large Flake Nutritional Food Yeast” (sold at various health food stores, and grocery stores like Whole Foods Market) – Enjoy

Pre and probiotics can be found in just about every food product imaginable these days – but have you ever wondered what they actually are?

Your intestine is populated with literally trillions of bacteria, which we collectively call your flora.  The type of bacteria that make up your flora are determined in part by what you eat.  Both pre and probiotics are designed to help you change the type of bacteria that make up your flora but they do so by different actions.

Probiotics (think yogurt) are actually bacteria that when ingested are meant to ‘crowd’ out the existing bacteria thereby changing the makeup of your flora. Prebiotics (think oat fibre or inulin) on the other hand, are a type of starch that we can’t digest but that the bacteria in your intestine can ‘eat’. Those bacteria capable of ‘eating’ the particular prebiotic then proliferate and ‘crowd’ out many of the other strains of bacteria in your intestine.

So you’re either eating bacteria (probiotics) or feeding bacteria (prebiotics)…now you know 😉

In a perfect world, we would always take the time to prepare and enjoy a nutritious breakfast. But what do you do when you are forced to rush out the door on an empty stomach? Believe it or not, there are healthy options out there that meet the Spectrum guidelines for breakfast, which are to include a quality starch (a whole grain) AND adequate protein (at least 12g protein from protein foods like dairy, eggs, chicken, etc) and you can find them at your local coffee shop.

Find below our Spectrum-approved breakfast picks for 400 calories or less at your local Starbucks.  Note that all the items suggested can be purchased at Starbucks.

Perfect Oatmeal (no nuts, no dried fruit) + brown sugar topping or splenda + 1 banana OR 1 fresh fruit cup + 1 mini Liberte non-fat greek yogurt

Total: 380 kcal, 8g fibre, 16g protein

Spinach, Egg White & Feta Breakfast Wrap + 1 banana OR 1 fresh fruit cup

Total: 370 kcal, 10g fibre, 19g protein

Protein Bistro Box (Includes fruit, cheese, boiled egg, whole grain bread)

Total: 360 kcal, 5g fibre, 15g protein

Reduced-fat Turkey Bacon Breakfast Sandwich + 1 banana OR 1 fresh fruit cup

Total: 400 kcal, 7g fibre, 18g protein

Eating out for breakfast doesn’t have to be ‘bad’ for your diet.  Here are some breakfast ideas from Tim Hortons that all meet the Spectrum guidelines for a lasting and healthy breakfast. Warning, you’ll have to scrap the last minute Tim Bits, but we think you find these Spectrum-approved breakfasts below perfectly acceptable AND filling – Now, Tim Bits don’t do that (!) and at 90 calories a pop, certainly not for under 400 calories!

Low-fat vanilla yogurt with berries + 1 Breakfast Sandwich (English muffin with egg white and cheese) Total: 380 kcal, 3g fibre, 17g protein

Low-fat strawberry yogurt with berries + Breakfast Sandwich (English muffin with hickory smoked ham, egg white and cheese) Total: 390 kcal, 3g fibre, 21g protein

1 Small plain Oatmeal + 1 low fat vanilla yogurt with berries + 1 medium cappuccino Total: 400 kcal, 8g fibre, 18g protein

1 English muffin + 1 peanut butter + 1 low fat strawberry yogurt with berries Total: 390 kcal, 3g fibre, 13g protein

Freshii is a chain eatery with a vision we love here at Spectrum: To provide fresh and nutritious meal choices that energize people on the go.  There are now 3 locations in central Vancouver, 2 are downtown and the third is on our doorstep at Broadway and Ash.

Find below our Spectrum-approved suggestions for a 400 calorie breakfast:

1.  1 Mandarin Apple Museli (organic oatmeal, green apples, mandarin oranges, dried cranberries, cinnamon, honey, low-fat yogurt, skim milk) TOTAL: 363 calories, 6.7g fibre, 12g protein

2.  1 Spinach, Mushroom & Goats Cheese Egg Pocket + 1 Apple Cinnamon OR Blueberry crumble Oatmeal (ask for no nuts) TOTAL:  385 calories, 7.7g fibre, 24g protein

3.  1 Greek Yogurt Parfait: This is built to order. Our suggestion: Low-fat greek yogurt + extra large serving of fresh fruit + garnish with small amount of honey & granola + 1 hard boiled egg  TOTAL:  360 calories, 5g fibre, 20g protein

4.  1 Apple Cinnamon OR Blueberry Crumble Oatmeal (nuts optional) with 2 hard boiled eggs TOTAL: 400 calories, 5g fibre, 18g protein

See the link for all 3 Freshii locations (https://www.freshii.com/ca) in Vancouver. While you are on the website, check out the rest of the menu, many of the burritos, wraps and salads can be made to order which makes following the plate model a cinch!

We have many clients tell us that they think they have hit a ‘plateau’ whereby their body has stopped responding to their weight loss efforts. While it may feel that way, more often than not, the reason clients ‘plateau’ is usually the result of old habits unintentionally creeping back in, resulting in consuming more calories. If your weight loss efforts have slowed recently, here are some things you can do to get back on track:

1. Be aware of all the food and fluids you consume. Keep a food diary to assess if what you are eating matches your budget or if extra calories are sneaking in.

2. Watch Portions. It happens gradually, 1 tbsp. of oil becomes 2 tbsp and an extra 120 calories. These subtle extras add up and are easy to miss. Go back to using measuring cups and food scales!

3. Don’t let one hiccup derail your eating plan. One over-indulgent meal is not going to put a dent on the scale, it’s the food choices you make afterwards that can. Enjoy indulgences every once in a while, and get right back on track the very next time you eat. Don’t wait!

4. Be extra conscious on the weekend: Change of routine, eating out, and alcoholic drinks can make it difficult to stick to your eating plan on the weekend. If this is the case for you, keep a food journal on Friday to Sunday.

5. Don’t wait to Enlist Support: Still having no success? It’s likely a good time to set up a quick check-in with your Spectrum dietitian who will help you get back on track!

Thinking salads are the ‘healthiest’ choice at a restaurant?  Think again…

I love it when clients are looking to maximize their veggie intake (which most salads do), but when one is also watching their waistline, going for a ‘meal’ salad may not be the best option.

Don’t believe me? Check out the calories in the below salads as posted on the restaurant’s website (all include the dressing):

1. Earls Hot Chicken Caesar Salad = 1120 calories (without any bread!)
2. Montana’s Cobb Salad = 940 calories
3. Milestones Asian Steak Citrus Salad = 860 calories

So you see, these are just a few examples of how ‘costly’ meal salads can be. But don’t despair if you love salad: try these sure fire tips to keep the calories down:

1. Ask to hold the nuts (especially candied nuts) and dried fruit
2. Skip the cheese – meal salads typically contain chicken or fish so there’s no need for more protein & cheese calories can really add up
3. Request ‘easy on the dressing’ or ask for the dressing on the side
4. Avoid any deep fried add on’s to your salad

Following these tips will help bring any salad down from around 1000 calories to closer to 500 or 600 calories…now that’s more like it 😉

Here are a  few guidelines to follow to keep your waistlines in check when eating out:

Skip the appy’s and dessert – including them in an already high calorie meal can add 500-1000 calories on top of what you’ve already got.

Order simple foods without many sauces. The sauce is where the calories hide and you want to know what you’re getting (think steak, fish or chicken with rice, potatoes or quinoa PLUS vegetables).

Ask for plain rice or roast potatoes as your starch; loads of cream and butter can hide in pilafs, risotto’s or mashed potatoes. The starch portion of your plate should be about ¾ cup for women and about a cup for men.

Request double veggies, an extra side of steamed veggies or a side green salad (that does not include nuts, dried fruits or cheese) with light dressing to bulk up the meal. Veggies should take up ½ of your plate.

This one is simple, but most people ‘forget’ it: avoid deep fried foods.  The calories are doubled by throwing food in the deep fryer.

Portions, portions….just because you’re served a 10oz steak doesn’t mean you should eat it all. Aim for about 5-6oz of protein for a man and 3-4oz for a women: So share that 10oz steak or take the other half home.

And last, but not least, check for nutrition facts online.  Most chain restaurants have their nutrition information on their websites The average women would be aiming for about 400-600 calories for a meal and the average man would be aiming for 600-800 calories.

Clients ask us constantly how to handle the ‘dreaded’ holiday party so I thought I’d share some strategies we tell our clients:

Before the Party

1. Prioritize your most important parties: You can afford to ‘indulge’ one night per week without totally undoing your weight loss efforts (by ‘indulge’ I mean hitting the appy table or having dessert, or maybe having a little more wine than usual). Pick the function you’re most excited about and plan to ‘indulge’ at that party…if you’ve got more than one party in a week, commit to sticking to your plan for the others.

2. A party is only one eating event (like a dinner party or a party planned around a snack time (think cocktail party), not an entire day: Follow your regular eating pattern the day of the party so you stay on track and don’t arrive to the party starving. The result? You contained any overindulgences to one meal or snack, and are ready to get right back on track.

3. Keep the calories down: Offer to bring a vegetable dish like salad with light dressing or an appetizer of veggies and hummus. This way you can be sure there’s enough veggies to fill half your plate with a low calorie option, making sticking to your plan and the plate model a breeze! 

 At the Party

1. Follow the plate model: Fill half your plate with veggies, include a starch about the size of your fist and always include some protein, the size of the palm of your hand.

2. Choose your starch, protein and veggies wisely: Think lightly dressed salad, grilled or plain cut veggies.  For starch opt for a dinner roll or pita, rice pilaf, or roasted potatoes versus chips, crackers, or mashed potatoes. For protein, go lean with shrimp, chicken breast or sliced ham versus cheese or high fat deli meats like salami.

3. Put everything you’re going to eat on your plate at once: There is something incredibly satisfying about seeing a whole plate of food and then eating it….and you’re less likely to overeat 😉

4. If you don’t usually have an appy or dessert with your dinner, then there’s no need to when you’re out either. If you do indulge, then keep it to around 100 calories: that’s 2 small pieces of cheese, 1 cookie, or a small glass of wine.

After the Party

Get right back on track. Make the days between parties count by following your plan and you won’t have to sweat the odd indulgence! The scale will thank you too!

I know, I know, you’ve heard them all before.  But have you ever wondered why so many people are successful with weight loss (especially in the beginning) only to regain the weight back?  It’s likely because most dieters haven’t learned how to implement these simple weight loss strategies.  Here they are for what it’s worth – learning to follow them just might even keep you on track this year…and if you need more help, call us at Spectrum Nutrition:

1. Keep tabs on your weight – weigh yourself weekly, same time, same place; it’s the best way to know if you’re efforts are paying off.

2. Spend your time planning what to eat, instead of what not to eat – if you spent the same amount of effort trying to put together a meal that followed the plate model and was lower in calories rather than avoiding the foods you love, I guarantee you’d have better luck sticking to your plan.

3. Choose lower calorie options REGULARLY – yes, that means low fat margarine, mayo, dairy products, cheese, salad dressings etc.  Your waistline will thank you.

4. Make sure your plan includes what you would consider ‘treats’ often – and by treat, I mean something you find totally fun to eat: but aim to keep it to about 100 calories, and practice having this small portion of ‘fun’ food every day.

5. Learn about the calories in the foods you eat – use online nutrition trackers, food scales, nutrition facts tables and measuring cups to really learn about the foods you eat; you’ll pick this up pretty quickly and your knowledge will last forever.