Archive for November, 2009

SNACK TIME!

Tuesday, November 3rd, 2009

cottage_cheese_peach

Snacking throughout the day is important to plan into our schedules in order to maintain normal blood sugar levels, keep our metabolism moving and most importantly to prevent over-eating during meal times.  There are a number of quick easy-to-make snacks that take as much time to prepare (or less) rather than going for that new 100-calorie snack pack right at your eye level on the grocery store shelves.

Though producers have done a fairly decent job in “portioning” out a proper-sized snack, when you reach for that 100-calorie packet of chips, popcorn, cookies or chocolate, what you also get is added sodium, cholesterol, carbohydrates and fat.  These are the added nutrients product manufacturers need to put in ANY packaging in order for them to stay ‘fresh’ on the shelves for a longer period of time.  It is important to be able to differentiate between a “healthy” and “unhealthy” snack, and make a conscious decision for the good of your own health.  Reaching for one of these “treats” is not a sin when done on occasion, however, there are healthier options that not only give us that mid-day calorie boost, but also provide our diets with essential nutrients, vitamins and minerals.  Try one of these quick snacks in between your breakfast and lunch, or lunch and dinner meals next time.almonds_snack

  • 15 almonds
  • Small or medium apple with 1tablespoon of nut butter (ie. peanut, almond, cashew)
  • ¼ C hummus with celery or pepper slices
  • ¼ C low fat cottage cheese with ½ C berries (strawberries, blueberries, raspberries) OR 1 peach (sliced)
  • Glass of milk
  • Homemade trail mix (roasted almonds, pumpkin seeds, raisins, craisins, dried apricots)
  • ¼ C salsa with fresh vegetables OR 6 small whole grain crackers
  • Sliced banana and 1 tablespoon light peanut butter on whole wheat wrap (8-inch)
  • yogurt_berries½ C apple- or pear sauce with ⅓ C high fibre cereal (ie All Bran Buds)
  • ½ whole wheat pita with 1 tablespoon almond butter and 1 teaspoon cinnamon
  • Small container (100 g) low fat/non-fat yogurt with ½ tablespoon ground flax
  • 3 thin slices low fat cheese with 3 stone-ground/whole wheat crackers
  • ⅓ C high fibre, home-made granola with ¼ C low-fat vanilla yogurt
  • ½ whole wheat English muffin with ½ tablespoon low fat cream cheese OR lightenglish_muffin_cottage_cheese peanut butter OR 1 tablespoon cottage cheese and cinnamon
  • 1 C fruit salad (strawberries, kiwi, pineapple) with ½ tablespoon psyllium fibre

Posted in HEALTH, NUTRITION | 18 Comments »

Hummus

Tuesday, November 3rd, 2009
  • 1 19-oz can chick peas, drained and rinsed well
  • ¼ C flat leaf parsley
  • 1 clove garlic
  • Juice of 1 lemon
  • ½ tsp salt
  • 1 tsp fresh ground pepper
  • 2 Tbsp extra virgin olive oil

Combine the chick peas, parsley, garlic, lemon juice, salt and pepper in a food processor and blend.  Slowly add the extra virgin olive oil to continue blending the ingredients.  Add a small amount of water if a thinner consistency is desired.  Enjoy with fresh vegetables or baked whole wheat pita wedges.

**If you like added heat to any dish, add a small amount of chili powder/pepper or a jalapeno pepper!

Posted in RECIPES | 9 Comments »

FIBRE!

Tuesday, November 3rd, 2009

If fibre is a non-digestible nutrient we need in our diet (not digested by the gastrointestinal enzymes), why is there such a push to incorporate it in our daily meals and snacks?  Fibre is found in two forms: soluble and insoluble.  Though we need to include both in our diets, each form of fibre promotes different bodily functions.  Soluble fibre forms a gel-like mass during its digestion process contributing less to fecal bulk.  It has been shown to contribute to healthy cholesterol levels, as well as keeping one fuller for a longer period of time [providing better control for blood sugar levels].  Insoluble fibre tends to sit longer in the digestive tract, increasing the bulk of your stool, helping to maintain bowel function.   It is important to keep in mind that since fibre is “non-digestible”, it is crucial to include water in your diet when eating foods with a higher fibre content, in order to help the food stuffs move through your digestive tract.

 veg_fibre

Vegetables and fruits, nuts and seeds, beans and legumes and cereal grains are just a few of the food sources [groups] to incorporate throughout your day’s meals and snacks to help us reach the recommended daily intake of  25 g.  Certain fruits (including apples and oranges), legumes, oats, flax and barley provide more of the soluble fibre in our diet, while whole wheat, bran cereals and most vegetables provide the bulk of the insoluble fibre in our diets.  So include some of these foods in your next meal:

  • pistacchiosPistachios, Almonds
  • Avocados
  • Blackberries, blueberries, raspberries
  • Cooked beans (lentils, lima beans, pinto beans, kidney beans, navy beans, chick peas)
  • Whole wheat/grain products (pasta, bread)
  • Cooked cereal grains: Oats (oatmeal or oat bran)and barley
  • Medium Fruit: Apples, Bananas, Pears, Prunes, Peaches and Nectarines
  • Vegetables: Broccoli, Brussel sprouts, Carrots
  • Ground flax, psyllium fibre, oat bran, wheat germ sprinkled on top of toast, in cereal, yogurt, or even pasta sauce!psyllium_insoluble

Posted in NUTRITION | No Comments »