HEALTHY EATING HEALTHY YOU

Are too tight? Fit just the same?  Are a little loose? Which one do you fit under?  Now that the Holiday season has come and gone, and a new decade is upon us, it’s time to look at our accomplishments from the past year, and what we look to achieve over the next 395 days of 2011.  Whether you make a New Year’s Resolution, or short- and long-term goals, we all get the urge, at this time of year, to think about how we want to be a better “ME”.

The number one resolution made each year is to “get more fit”.  The question you have to ask yourself is “how does this relate to me? And what do I need to do to accomplish this?”  Little steps always lead to a bigger overall picture, and that’s what you need to keep in mind in fulfilling your goal.  Start small:

-       Do you consume 3 cans of pop, ice tea, or sugary juice each day?  Make a small switch to 1 can a day while adding more water to your diet as well.

-       Do you find you don’t eat many vegetables throughout the day?  Choose your favourite vegetable(s) and make a conscious effort to eat a serving or two of this vegetables each day.  A great option is to buy a bag of frozen vegetables, and add them to whatever dish you may be making for your dinner entree.  If you usually have pasta at dinner, make a smaller portion of the pasta, while adding in bulk with vegetables.

-       Are you finding it difficult to add “gym time” to your daily list of things to do?  Choose one day at the beginning of the week that you are going to designate to activity.  Start from here, with 30-45 minutes, and slowly, over 3-4 weeks, add another day to your weekly schedule. 

-       Do you consume a lot of your daily calories late in the day?  Start incorporating a healthy breakfast to start your day off, and include healthy snacks throughout your day, so that you’re eating every 3-4 hours.  At dinner time, fill your plate with a smaller portion, put your fork down in between bites, and chew your food.  Aim to not eat anything after 7:30 PM.

-       If you already frequent the gym on a daily basis, and want to tighten or tone up some areas in your body a little more, speak with a fitness professional for ideas and new techniques (personal trainer), look to switch up your current gym routine/rest days, or grab a buddy who can help push and encourage you to give a little more!

We sometimes want to make changes to our lifestyle for US; to lead a healthier, fitter and ultimately longer life, and be more active and available to carry out leisure activities.  Nutrition should always be at the forefront when it comes to achieving a healthy body.  Physical activity is very important to include on a daily basis, but it is more important to choose those activities that suit your individual needs.  Incorporating a walk around the block each day, and some core work may be just the right fix for one person, while spending 2 hours at the gym every other day may be what another individual needs, to release the stress from their daily happenings, and release feel-good endorphins and give us more energy. 

Altering our existing lifestyle for the better—and for the long-term—needs to happen slowly in order for us to keep up with the positive changes.  There are no quick fixes, or at least, not in the ideal world.  Acknowledge what you currently do in your daily life.  Write out all of your responsibilities, and make the effort to do something positive for YOU!

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What gives you that sugar high?  What about the sugar low?  Our bodies require energy in order to carry out our daily tasks: getting ready for our day, walking, thinking, talking, making meals, going to the gym, writing, reading —- just about anything you can think of.  When we fuel our bodies with food, the different food items break down (digest), and are then sorted throughout our bodies towards the areas that need them in order to perform.  When we over-indulge (energy in > energy out), the extra “energy” is stored in our bodies, ultimately as fat, leading to weight gain.  So, what’s the primary fuel that gives us this energy?  Sugar!  Sugar, in the form of glucose, is the primary contender in feeding our brains and muscles, before other fuel sources are utilized.

Where is it?

Sugars are a form of carbohydrate, and as such, are found on all Nutrition Facts Panels, under the “carbohydrate” heading.  Sugar does not have a Percent Daily Value (%DV) associated with it, rather, helps you identify where your carbohydrate source comes from for a particular product.  Yes, we need sugar each day, BUT you need to remember, that our sugar intake should come primarily from foods such as fruit, milk, vegetables, and small amounts of 100% real fruit juices.  We need to steer clear from consuming large amounts of added sugar from candies, cookies, chocolate, baked goods, frozen desserts, jams and jellies, preserves, soda, and many of the items that simply contain too much of the product.  Most often, it is the sugar content of a food that increases the calorie count of a product serving.

How to Find It?

The Nutrition Facts Panel will help you decipher how much sugar is in any given serving size of a particular food product.  The ingredient list on any food package, is another key indicator of the amount and types of sugars found in a product.  The ingredients of any food product are listed from the most available ingredient (in the product) to the least used ingredient in the product.  So, if you are picking out a new cereal for yourself, or your family, and notice that the first ingredient is “sugar” (or any form of sugar, listed below), put the box down!  Yes, we need a form of sugar (glucose) to start our day, and alert our brain, but it should NOT be the main attraction in our breakfast.  Most ingredients ending in ‘–ose’ are a form of sugar (glucose, fructose, maltose, dextrose), so if these ingredients show up most often in an ingredient list, there is too much sugar in the product.  Other sugar identifiers include:

• Brown sugar
• Corn syrup and corn syrup solids
• Cane juice extract
• Evaporated cane juice
• High fructose corn syrup of glucose-fructose
• Honey
• Lactose
• Molasses
• Raw sugar
• Syrup
• Treacle
• White sugar

Natural Sugar Alternatives include honey, syrup, agave, and sucanat (more familiar names), offering additional health benefits, HOWEVER, in order for your body to receive these benefits, you would still need to ingest large amounts of the “natural sources”, leading to high amounts of calories.  It is better for you and your body to choose vegetables and fruits, whole grains, lean protein options and healthy fats to provide your body with the nutrients we need, and cure your sugar craving with a small treat each day.

Sugar Alternatives

Sugar Substitutes have been a huge addition to the food market, and food products, to provide that sweet bite to food items without the added calories.  All sugar substitutes manufactured in Canada undergo large amounts of testing by the Food and Drugs Act and Regulations, before their use is permitted in food products.  Commonly used Sugar Substitutes include:

• Sucralose, also known as Splenda
• Sugar Alcohols, including sorbitol and mannitol
• Aspartame
• Stevia
• Saccharin

It is best to read up on the different sugar alcohols, the controversies associated with each, and the best methods to cook, bake, stew, etc with them, in order to enjoy them to their full potential.  (http://www.hc-sc.gc.ca/fn-an/securit/addit/sweeten-edulcor/index-eng.php)

So, with the Holiday Season upon us, enjoy a treat every now and then, but make sure to follow a healthy diet, including vegetables and fruit, whole grains, lean protein and healthy fats, before you waste your daily calories on a second and third cookie

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What is a calorie?  Have you ever thought about this? Or do we just go on the knowledge that each day, we are to aim for an equal energy balance: energy in=energy out.  We know that when we over-consume calories (more energy in), weight gain results. 

Your Basal Metabolic Rate (BMR) is an individual indicator of just how many calories our bodies need on a daily basis to sustain the physiological functions of life (blood flow, breathing, heartbeat, metabolizing food, etc).  Many resources are available for you to determine your Basal Metabolic Rate, as well as the difference in caloric needs when you add different levels of activity to your daily routine. (http://bodyandhealth.canada.com/health_tools.asp?t=4&text_id=2971&channel_id=1055&relation_id=17522)

So, why is it important to be aware of “hidden calories” during the holiday season?  We know when we’re reaching for that Holiday cookie, we should not feel guilty for enjoying something that we don’t have year-round, but when one turns into 2, or 3, maybe a different variety for the 4^th and 5^th, then we have to be mindful, and accountable to ourselves of just how many extra calories we’re putting into our bodies and adding to our daily count.

Of greater concern during the holiday season, are the miscalculations of calories we consume from beverages.  Egg Nog, Apple Cider, Flavoured Coffees, Hot chocolate, extra glasses of wine all add up—-after the first glass.  It’s mindful to be aware of these “hidden calories” we tend to forget about during meal times.  Yes, we can enjoy one, but don’t forget about your water!  If you’re out for a meal, make sure you always ask for a glass of water.  Visiting family and friends, do the same!

Keep these in mind next time you’re making your order:

• 1 C Egg Nog = 236 calories (Canadian Product, 7% Milk Fat)
• ½ C white wine = 102 calories
• ½ C red wine = 106 calories
• 1½ oz vodka, rum, whiskey, gin = 98-111 calories
• 1½ oz Cream-based coffee liqueur =155 calories
• 1 C hot chocolate = 180 (prepared with milk)
  • Add the whipped cream (2 Tbsp) = 99 calories
  • Add the marshmallows (¹/₃ C) = 67 calories

By no means am I trying to scare you away from a little extra “holiday cheer”, but rather, I encourage you to be mindful of the drink choices, and the amount you consume over the holidays, as these tend to be the main culprits when it comes to adding on those extra calories during meal times.  If having a spirit, choose flavoured vodka and mix it with club soda.  Water down your apple cider and cranberry juice mix and add holiday flavours, such as cinnamon and nutmeg.  Sip your wine slowly, and most importantly, savour the company that surrounds you during this time of year!

http://www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri-data/index-eng.php

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There are a number of “Top 10” lists of food items to keep in our diet to help strengthen our immune system, ward off infections, help us reach vitamin and mineral levels and provide us with good sources of Carbohydrate, Protein and Fat.  It is important to understand why we need certain foods in our diets.  As we come into a time of year when catching a cold or the flu is more common, choosing food sources to keep our bodies in tip top shape, is beneficial for us all.  Of course, our immune system can only become stronger if we also stay on top of getting a good night’s sleep, daily activity and washing our hands whenever possible.  At the end of the day, you’re the best person to safeguard your health!

So, choose these foods more often when you can.  The following list is also attainable, as most of the food items are in season!!

(1)  Clementines/Tangerines/Oranges:  Vitamin C, falvonoids and fibre!!  One orange or two clementines provide your body with 100% of your daily Vitamin C intake, which your body’s immune system needs.  When possible, choose the real fruit over the 100% juice, to boost your daily fibre intake!

(2)  Greens:  Spinach, Mixed Baby Greens, Broccoli, Green Beans, Cabbage, Brussel Sprouts, Kale, Rapini:  Green vegetable provide our bodies with a number of different antioxidants, helping to ward off infection, prevent against certain cancers on top of the colour they add to our plate.  My recommendation: choose one green vegetable a week and enjoy it a number of ways, as a salad, in a sandwich, steamed, in your favourite pasta dish or on its own!

(3)  Whole Grains:  So many varieties are available for the consumer in the grocery stores.  It is important to choose whole grains over white flour as often as possible, but make sure the ingredient list includes: “whole grain whole wheat flour” (including the germ, bran and endosperm).  These are the 3 components of a whole grain, and you want to make sure you’re getting them all!

(4)  Pomegranate:  The perfect little fruit with a burst of flavour in every seed.  After cleaning, keep the seeds in the refrigerator.  Add them to your morning cereal, lunch salad, yogurt snack, or fruit salad after dinner!

(5)  Squash and Pumpkin:  These fabulous vegetables are still in season, and more plentiful than ever!  Roast your favourite squash, choose spaghetti squash instead of pasta, or mash up your butternut squash!

(6)  Cottage Cheese: A great source of high-quality protein and perfect afternoon snack.  Cottage cheese is a great choice to make through your day, providing your body with calcium, phosphorus and Vitamin A.  Aim for the lower fat choices more often, and flavour it up with a little cinnamon!

(7)  Legumes:  Easy to prepare, easy to add and a good source of protein, fibre and carbohydrate.  Mixed Beans, Black Eyed Peas, Chick Peas, Black Beans, Kidney Beans or White Beans will help lower cholesterol, maintain blood sugar levels and add to your daily fibre intake.

(8)  Pears: Bosc, Bartlett, or Asian, pears offer twice as much fibre than apples and pair well with cheese, added to a salad, sliced in a turkey sandwich or simply on their own!

(9)  Nuts and Seeds:  Our bodies require a small amount of fat to protect our cells and organs, repair tissues and provide fat-soluble vitamins (Vitamins A, D, E, K).  Though higher in calories, a small portion of nuts and seeds (preferably almonds, pecans, walnuts, pistachios, pumpkin, sunflower) add the perfect crunch to your salad, and provide our bodies with the RIGHT type of fat (monounsaturated and polyunsaturated), which helps to lower cholesterol levels.

(10) Chocolate:  A little piece every day to savour the craving and just make the day a little happier!  Choose dark chocolate with 70% or greater cocoa content.  Chocolate contains flavonoids responsible for many of the health benefits as many fruits and medicinal plants.

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With the Holiday Season just around the corner, it may be the perfect opportunity for you to begin looking at your scheduled events over the next little while.  How are you going to make sure you stay on top of healthy eating, activity, Holiday Party #1, shopping, family time, gift exchanges, Holiday Party #2, baking, gift-wraping, Holiday Party #3 (not to mention, 4, 5 and 6), and most importantly, “ME TIME”?  We all deal with stress in a different way.  We also all encounter stress in a number of ways, whether the stress is related to paying bills, managing a relationship, or the daily tasks at work or school we need to complete within a due date.

Studies indicate three different responses our bodies undergo when stress is initiated:

Mobilizing energy can occur from both good and bad forms of stress, causing your heart rate to increase, as your body increases its release of adrenaline.  Adrenaline, also known as epinephrine, is a hormone made by our adrenal glands in the body.  Adrenaline can give us that “rush”, causing our heart rates to rise, or “calmness”, relaxing some types of smooth muscles in our bodies.

Consuming energy stores brings on the nervous or anxious feeling we encounter if our energy “mobilizes” for too long, resulting in our bodies to release stored sugars and fats.  This draining, unfavourable state can potentially lead to a decrease in immunity, causing one to become ill (flu, cold, fever).

Draining energy stores plays the most hazardous impact on our health, and results over time if a stressful problem is not resolved.  As our energy stores continue to drain, and we do not bring “positivity” into our lives (in the form of good food, relaxation, meditation, “ME” time), our bodies will become more susceptible to infection, leading to greater health issues.

Understanding where your stress comes from is important to acknowledge.  This will allow you to better plan and prioritize in different ways, in hopes of avoiding stress.  Over the next month and a half, things will “pop up” into your calendar.  Some of them may be in your control, but others may not.  One thing we know we can control is our nutrition.  We all know that the most important thing for us to do each day is start our day with a healthy breakfast, and carry on from here, choosing the right snacks to fuel us through our day.  There may be a day or 2 when we are unable to make our trip to the gym.  There may be a day or two (ok, realistically 4 or 5), when we are going to try our colleagues shortbread or gingerbread cookies!  BUT if you can plan your nutrition each day, starting with a healthy breakfast, preparing a healthy lunch-on-the-go, and choosing great nutrient-dense snacks to keep you going through the day, you will feel better about yourself overall.  If we pay attention to our nutrition 80% of the time, we should not feel guilty about the occasional indulgence.  Most importantly, healthy eating helps to strengthen your bodies’ immune system, helping to ward off infection.

As a side note, as often as you can (once a day if possible), give yourself “ME” Time.  It is so important to give our brains the ability to relax and settle down before we head into a night’s sleep.  Reading a book or magazine, meditating, having a conversation with a good friend, spouse or sibling, or simply sitting down with a warm cup of tea are great strategies to incorporate into our daily hectic lives to help us remember and realize the important things in life, and that life is too short to forget to breathe in calmness!

http://www.hc-sc.gc.ca/index-eng.php

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