Author Archives: kitsmediatech

Low calorie appetizers to keep you on track at ANY party!

As most gatherings are surrounding food, I thought of a product that I came across recently that I thought would go a long way in helping keep people on track with their eating plan, especially around the appy table.

I picked this up at Costco, but have since seen it in regular grocery stores; it’s called Stonemill Kitchens Spinach Dip with Greek Yogurt. It tastes just like traditional spinach dip, but with less than ½ the calories!  And at 45 calories per 2 Tbsp. it’s almost as low in calories as a light hummus or all vegetable antipasto dip (both good alternatives too by the way).  Paired with some high fibre, low calorie crackers such as Finn Crisps or Kavli crackers, you’ve got yourself the perfect low calorie appy offering to serve or bring along – enjoy!

Thinking of going Gluten Free to lose weight – think again

Cutting out gluten seems to be popular dietary ‘choice’ these days; it’s essential if you are diagnosed with Celiac disease or have non-Celiac gluten sensitivity but many people are cutting it out of their diets as a means to lose weight. Before you do, there are some things you should know first:

1. You don’t need to eliminate gluten (or any one food component) to lose weight. To produce weight loss, you must create a calorie deficit either by consuming less calories, or expending more. Period.

2. Switching from a gluten-containing carbohydrate to an equal calorie gluten-free carbohydrate is not going to produce weight loss. Case in point, a 400 calorie gluten-free banana muffin is no different than its gluten-containing counterpart. A calorie is a calorie is a calorie!

3. Gluten-free doesn’t necessarily mean healthy. In fact gluten-containing whole grains like wheat, rye, and barley supply key nutrients such as fibre and B-vitamins that are good for your health. Many gluten-free products are made from refined rice, potato, corn, and tapioca flour which are devoid of the fibre we need to control our blood sugars and feel satisfied. Science supports that fibre in whole grains is an essential component of weight loss for this very reason. So when choosing any grain (gluten-free or not) make sure you choose a whole grain with at least 4 grams of fibre per serving (check the label). Some fantastic gluten-free whole grains include: Quinoa, teff, buckwheat, amaranth, sorghum, and millet.

Gluten Free Superstar Products

I would like to share with you some fantastic gluten-free (GF) products that meet the Spectrum guidelines for fibre AND taste fantastic!

1. SilverHills GF Chia Chia Bread & GF Omega-flax Bread–Each slice of this delicious bread contains 70-80 calories and packs 5 grams fibre-A feat for typical gluten-free breads which generally lack any fibre at all.  …and it’s achieved without the addition of gums, binders, or starch. Find it at Whole Foods, Safeway, and Costco.

2. The Simply Bar – With 160 calories, 4g fibre, and 16g protein a piece, these bars are a quick and easy snack that is sure to bridge the gap between meals thanks to the impressive fibre and protein content. Pick from 5 flavours at Whole Foods and various specialty food stores.

3. Nutracleanse—This delicious, all-natural blend of ground organic flax seed, psyllium, dandelion root powder, burdock root powder, and fenugreek seed powder was designed to help you meet your daily fibre needs. Each 1/3 cup serving has 14g fibre and 140 calories. Simply sprinkle on yogurt, hot/cold cereal, or add to your smoothie or healthy muffin recipe. Found at Stongs, Choices Markets, and some supplement stores.

4. Beanitos—These tasty chips are not your average chip…Thanks to beans at the top of the ingredients list, you get 8g fibre and 9g protein per 18 chips! Talk about bang for your buck! Just remember, they still have the same calories as standard chips so be sure to watch portions. We’ve seen them at Whole Foods and London Drugs.

My cholesterol levels are now lower than they were a year ago!

“I got my cholesterol tests back, and my LDL levels have dropped significantly, to a level lower than they were a year ago! Thanks to all the fantastic education and encouragement you gave. My doctor was very impressed that the levels dropped so much in such a short (3month) period of time, and said that she would use my case for teaching her other patients. So I don’t have to be on cholesterol lowering medications now.  It was thanks to Christine’s encouragement, enthusiasm, knowledge and weekly goal setting that really motivated me to work on improving my diet, reducing my LDL cholesterol, and generally feeling better.”  Tom – Vancouver, BC.

to Christine Shaddick…

“I just wanted to thank you for teaching me some very valuable nutritional & meal prep skills this summer.  I found my appointments with you very valuable not only in losing weight for my wedding, but also for teaching me proper eating habits that I will continue to follow.  Thank you so much!” Stephanie, Vancouver BC.

Beat that 3pm slump – I did it with Spectrum Nutrition

“A verbal ‘thanks for everything’ over the phone just didn’t seem like enough to convey my heartfelt appreciation for the time and effort that you put into education me on the value of having & following daily food guidelines and eating patterns.  I’ve notice a difference in my energy levels throughout the day, and now have a better knowledge of how to combat and minimize those afternoon low-energy slumps!  I also appreciated your patience, and your kind and cheerful manner.  To keep myself on track with meals and snacks, I keep a folder of the ‘weekly goals’ you gave me on my kitchen table and go through it regularly.  Thanks again for everything.” Jeanette, Burnaby BC.

A weight loss diet without exercise?

“I have always had a strong interest in food, cooking, wine, and without doubt paid the price for this indulgence. What I have learnt from Kelly’s course is that the science of weight loss, while certainly it does involve some sacrifices, does not involve the kind of self denial to the extent I was expecting. What Kelly showed me very clearly was that there are healthy alternatives that are enjoyable too. The other thing I learned is that once you start to lose weight you also start to gain back lost energy. As a result you start to feel much better. In my case this process created a positive feedback loop that helps me to press on with my goals. When I first met Kelly I thought I had to commit to some kind of exercise regimes but one of the first things she said was her weight loss diet would produce results regardless of exercise. And at first that surprised me. What happened was that the diet she put me on increased my energy levels and produced a natural desire to exercise more.  That was the positive loop.” James Rider, Vancouver, BC.

Christine is a wonderful dietitian

“I have been learning so much from Christine and I’m so glad to have been connected to her and Spectrum Nutrition. She is a wonderful dietitian and I totally feel her commitment to educating me about my food and providing me with useful guidance and tips every time I visit! 🙂 This has been such a wonderful experience I decided I’d like to share it with my friends and coworkers and a lunch and learn seemed to be a great avenue for it! Thanks again.”  Ainaz Molaee – Burnaby, BC.