January Blog
Happy New Year!!
Congratulations to Mr. F. Martin of Ottawa, Ontario for participating in our
Holiday contest. He is the recipient of a brand new Nintendo Wii!
Stay tuned for our next contest (coming soon!)
EATING YOUR WAY TO THE NEW YOU
It’s a new year and despite all the bad news out there, you can still make this one of the best years of your life. So why not consider putting yourself ‘first’ in ‘09 by marking this year as the beginning of a new, healthier YOU! Here’s how:
FIVE STRATEGIES FOR HEALTHY EATING:
1. BEWARE OF PORTION SIZES
Maintain a balance between your calorie intake and calorie expenditure—that is, don’t eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity. Remember, a person with a desk job will need far less calories than someone who is a professional athlete.
Also, keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.
2. EAT THE RIGHT VARIETY
Eat a wide variety of foods. We all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body. Every food has a different concentration of these. It is therefore a good idea to vary the fruits, grains, protein and vegetables that we eat.
Whole grains - rich in phytochemicals, antioxidants and fiber
i.e. whole grain brown rice, millet, quinoa, barley, whole wheat pasta and whole grain bread
Vegetables and Fruits - rich in vitamins, calcium, antioxidants and fiber
i.e. Dark leafy vegetables (kale, collard greens, mustard greens, broccoli, chinese cabbage), Sweet vegetables (corn, carrots, beets, sweet potatoes, yams, winter squash, onions), Nutrient-rich fruit (berries, apples, oranges, mangos)
Protein – required to maintain our cells, tissues and organs
i.e. Meat (beef, lamb, venison) / Poultry (chicken, turkey) – excellent source of iron
Fish (sardines, salmon) – excellent source of omega 3 fats
Beans (black beans, navy beans, garbanzos, lentils) / Nuts (peanuts, almonds, walnuts, pecans) / Peas / Soy Products (tofu, tempeh, veggie burgers) – rich in iron, fiber, vitamins and minerals
Dairy products – rich source of calcium (for healthy bones)
i.e. low-fat milk, hard cheese, cottage cheese and yogurt
Healthy Fats and Oils (omega 3 fats) - to support brain and body functions
i.e. Fish (salmon, herring, mackerel, anchovies, sardines)
Nuts and Seeds (walnuts, flax, soybeans)
3. EAT AT THE RIGHT TIME OF DAY
Most people consume the majority of their calories in the late evening - dinner and snacks before bed. Because people are too busy to eat during the day they are famished in the evening and then end up eating too much. On top of that, they tend to eat food that is high in sugar as a result of hypoglycemia.
It is important to start your day with a healthy breakfast to jumpstart your metabolism. You should also eat the majority of your daily caloric allotment early in the day – preferably before 6 pm. This will give your body time to work those calories off. Also, eating small, healthy meals throughout the day, rather than the standard three large meals, will help keep your metabolism going and will ward off snack attacks.
4. AVOID THESE FOODS
Sugary/Salty Food, Refined Grain Products, Processed Packaged Food - These foods are low in nutrient quality, high in calories, and contain chemicals that are toxic to the internal organs, especially the liver.
Deep-fried food – There’s a reason it’s called ‘heart-attack’ food.
Food smothered in sauces, dressings and syrups – You may still get the nutrients needed, but you’ll also be getting a lot of unhealthy fat and extra calories.
Supplements and Powders - Many supplements are junk food. They don’t contain the nutrients listed on the package and are loaded with sugar and chemicals the body doesn’t need.
5. DRINK THIS, NOT THAT
Drink This: Water - Our bodies are about 75% water. Water is therefore a vital part of a healthy diet. It helps the kidneys and bladder flush our system of waste and toxins. Unfortunately, because of low water intake, the majority of us go through life dehydrated.
Not That: Soda Pop and other Sugary Beverages - They are an easy way to pack calories and chemicals into your diet without even noticing it. In a year, just one daily 12-ounce can of soda pop (160 calories) can increase your weight by 16 pounds.
… with 1500 trivia questions about what everyone loves to do
most – eating and drinking - your parties will never be the same again !
” Explore the world of fine food without eating a crumb.
This is the ‘Trivial Pursuit of food.’ “
- The Nibble.com
