Beneficial "Ignored" Foods!

There are some foods that people tend to avoid, or just simply look-over, that deserve full recognition for the nutrients they deliver to your body!

1. Eggplant
- contains a large amount of fibre and all B Vitamins (energy providing)
- antioxidants to keep your lipid levels controlled and protect brain cells

2. Parsley
- contains an incredible amount of Vitamin K (bone building), and a substantial amount of Vitamin C and Vitamin A, while at the same time being extremely low in calories

3. Bulger
- a lesser-known grain that contains a large amount of fibre and B Vitamins
- it has a low glycemic index which helps to keep your insulin/blood glucose levels in check

4. Radishes
- natural (healthy) nitrates to increase blood flow to the brain (frontal lobe), which can reduce chances of dementia
- a whole radish contains just 1 calorie

5. Iced Tea
- if you drink it regularly it can reduce chances of Alzheimer's/diabetes
- contributes to healthier teeth/gums, and stronger bones
*if you're keeping a large batch in the fridge add lemon juice (citric acid) to preserve the beneficial flavonoids (antioxidants)
*make sure to drink a lightly sweetened or unsweetened version to avoid excess sugar in your diet

Enjoy!
R

Everyday Kitchen Tips...

Chill your wine with grapes...
...frozen grapes are a great summertime snack but they're also perfect for keeping drinks (not just wine) cold without watering them down
*for iced coffee freeze some leftover coffee in ice-cube trays!

Peel ginger with a spoon...
...the skin looks super tough, but it's actually very thin and using a spoon gets all of it off very easily without wasting too much of the ginger like cutting it off with a knife would

Pit avocados in quarters...
...if you cut an avocado into quarters the pit will pop right off of the last section
...it's also easier to peel the skin from the quarters than it is from halves

Wooden spoons prevent boiling over...
...if you place a wooden spoon across the top of a pot with boiling water in it, it'll prevent the pot from boiling over
...part of it is due to the wood absorbing the moisture so don't try it with a metal spoon

Bread prevents staleness...
...placing a piece of bread in a container of brown sugar prevents it from hardening and clumping
...if you have a cake in the fridge you can place a piece of bread where you've cut a slice out and it'll prevent the cake from drying up

Roll a lemon or lime before juicing...
...by rolling the citrus fruit on a flat surface under the palm of your hand it causes the cells to burst therefore allowing you to extract more juice

Use a shell to scoop up the shell...
...it's hard to avoid getting a tiny piece of egg shell in the bowl occasionally when cracking them open
...use one of the egg shell halves to scoop it out
*if this doesn't work try wetting your hands and then picking the piece out

Reheat like a doughnut...
...if you're reheating foods like pasta and rice in the microwave make a hole in the centre of the plate so the food looks like a doughnut shape
...it allows the food to heat up evenly so you don't need to stir it constantly

Enjoy!
R

Stuffed Celery

Celery is great as an afternoon snack: low cal, gets the digestive system moving, and boosts our metabolism. But let's face it...it really isn't that filling. Here's a great recipe that is low in calories, but will help you stay satiated until dinner time. This stuffed celery recipe is perfect as an appetizer or finger food too!

Ingredients:
8 Celery Stalks
1/2 Cup Cottage Cheese (Low Fat)
1/2 Teaspoon Dill
1/2 Teaspoon Garlic Powder
1/4 Teaspoon Paprika

Handful of Olives (Chopped)
Sun-dried Tomatoes
Almonds (Chopped)

*Feel free to use cream cheese, however it'll increase the calories in this recipe...feta cheese is a great alternative though!

Instructions:
- Cut the stalks of celery in half to make them easier to eat.

- Mix the cheese, dill, garlic powder, and paprika together.

- Stuff the curves in the celery with the mixture.

- Top the stuffed celery with olives, sun dried tomatoes, and/or chopped almonds as you see fit.

Enjoy!
R

Thinking Yourself Thin?

A common weight loss technique is "thinking yourself thin". While I'm not a fan of the wording, I do believe that the ideas behind this method of thinking do make a difference if you're trying to lose a few pounds.

Out of sight, out of mind...
...if you clean out your kitchen of unhealthy foods then you won't be tempted to reach into the cupboard and start snacking unhealthily

Drink up...
...slowly sip on water throughout the time between meals to curb "hunger" pains (chances are you're simply thirsty)
...however if you do become hungry don't ignore what your body is telling you
...it's important to eat healthy snacks and to not starve your body if it's telling you it's hungry

Take a walk...
...a lot of snacking comes from being bored
...when you have nothing to do and feel the need to go grab a snack try going for a walk instead

Don't fill up 100%...
...take slow, small bites and avoid eating while distracted (don't watch TV or surf the net)
...if you're consciously aware when eating you'll be able to tell when you start to fill up (whereas if you're distracted you'll generally continue eating until you're finished what's on the plate in front of you)

Reward yourself...
...after eating healthy for a period of time it's important to reward yourself for treating your body kindly
...something like after two weeks of no junk food you can buy a new item of clothing you've been wanting is a great motivational tool to encourage your mind to treat your body well

It's important to not take these ideas too seriously. Don't think that when you do actually start to feel hungry that water will fill you up or that you can't eat because it's not lunch time yet. It's important to listen to your body and if it does start to tell you it's needing fuel that you don't ignore those requests (just be sure that you go for the healthy snacks instead of the chips or cookies).

Enjoy!
R

Lemon Chicken w. Mushrooms & Pasta

Ingredients:
6 Ounces Whole Wheat Pasta
1/3 Cup Coconut Flour
2 Cups Low-Sodium Vegetable Broth
4 Chicken Breasts
3 Teaspoons EVOO
10 Ounces Mushrooms (Sliced)
3 Cloves Garlic (Minced)
1/2 Cup White Wine
2 Tablespoons Lemon Juice
1/4 Cup Fresh Dill
2 Tablespoons Capers
2 Teaspoons Butter

Instructions:
- Boil a pot of water and cook the pasta until tender.

- While the pasta is cooking whisk 5 teaspoons of the flour and broth in a bowl. Take the rest of the flour and coat the chicken in it. Heat a frypan with 2 teaspoons of oil and cook the chicken for 3 minutes per side.

- Heat the rest of the oil in a frypan and cook the mushrooms for about 5 minutes. Remove the mushrooms from the pan and set them aside. Place the garlic and wine in the pan and cook for 2 minutes. Stir in the flour/broth mixture and the lemon juice. Cook until the sauce is thickened (4 to 6 minutes).

- Add the dill, capers, butter, and mushrooms to the pan.

- Remove half of the sauce from the pan. Add the drained pasta to the pan and toss with that half of the sauce. Serve the pasta with the chicken breasts and top with the remaining half of the sauce.

Enjoy!
R

Food & Dieting Myths!

1. Carbohydrates Are Bad...
...carbohydrates don't make you fat, but too many calories will
...generally people will eat too large a portion of pasta or rice, because it's seen as the base of the dish and not a topping
...go for a smaller portion of pasta and reach for the tomato sauces not the cream based sauces and you're fine!

2. All Salad Is Good...
...people tend to order salads instead of burgers at fast food restaurants when they're trying to eat healthy
...in reality some salads contain more calories than the other fried options
...choose grilled toppings instead of breaded, avoid the croutons and creamy dressings!

3. Don't Eat Late...
...eating late at night will not directly cause you to gain weight, but people who snack late often consume too many total calories throughout the day
...if you plan to have a snack late at night make sure you haven't already eaten more than you burned!

4. Starve A Fever...
...feed a cold, starve a fever is a commonly known saying, but one that could not be more incorrect
...when you have a fever your body needs to nutrition even though it might be hard to eat
...your metabolic rate goes up and without eating you'll lose weight too fast to be deemed safe, so small amounts need to be consumed regularly!

5. Dieting Works...
...the temporary change in your diet will result in a temporary change in your weight
...you need to slowly but permanently change your lifestyle to be healthier, but it's important not to deprive your body of the foods it naturally craves!

Enjoy!
R

Healthy Burger

Ingredients:
Rolls
Tomato Slices
Lettuce
1/2 Cup Low Fat Yogurt
1 Teaspoon Red Pepper Flakes
1 Tablespoon Olive Oil

7 Ounces Pumpkin (Cubed)
1 Can Chickpeas
2 Slices Whole Wheat Bread
1 Teaspoon Cumin
1 Teaspoon Coriander
1 Teaspoon Dijon Mustard
1 Teaspoon Paprika
2 Garlic Cloves (Minced)
1/2 Lemon (Zest)

Instructions:
- Preheat oven to 400 F.

- Bake the pumpkin on a baking tray for 15 to 20 minutes, then remove the cubes from the oven and let them cool.

- Blend the pumpkin, chickpeas, cumin, coriander, dijon mustard, paprika, garlic, and lemon zest until smooth.

- Remove this mixture and set aside. Blend the bread and add it to the other mixture (mix carefully).

- Heat a frypan with olive oil on medium-high. Separate the burger mixture into four and form each into a pattie. Cook in the pan for 4 minutes per side.

- Place each on a roll and top with tomato and/or lettuce.

- Mix the yogurt and pepper flakes and drizzle over the burger.

Enjoy!
R

Mason Jar Crafts!

Glitter Coated Vases...
...you'll need: a foam brush, modpodge, glitter, painters tape
...to do: paint the inside of the jar with modpodge, cover in glitter, let it try, dump excess glitter OR put painters tape around the outside of the jar, paint the bottom half with modpodge, coat the outside of the jar in glitter
...spray painted mason jars are also common!

Spice Jar Storage...
...label the jars on the front if it's a shelf or on the top of the jar if they're in a drawer

Bathroom Storage...
...fill them with q tips, cotton balls, cotton pads etc.

...if you decorate them they're cute on the counter top, or easy to store in a cupboard to keep things organized

Candles...
...you'll need: soy wax flakes, wicks w. tabs, scissors, large & small pot, pouring cup (pyrex measuring cup)
...to do: prepare the wicks w. the tabs and place in the empty jars, fill the large pot half way with water and stick the small pot in it (double broiler) with the soy flakes, melt the wax and use the pyrex jar to pour into the jars, then let it cool
...you can add in cloves or cinnamon, vanilla or peppermint oils etc. to the wax as it's melting

Layered Food...
...salads: place the dressing at the bottom with layers of hard vegetables, pack tightly with the greens at the top to avoid spillage and soggy greens
...cookie or cake mixes
...individual servings of desserts (microwave mug cakes)

Enjoy!
R

Cutting Calories?

I truly believe that "counting" calories makes it more difficult to enjoy a healthy lifestyle. It's not fun to be tracking the numbers all day, and it won't always allow you to appreciate the foods that you're nourishing your body with.

Here are some simple ways to healthily cut calories to avoid having to do the math...

1. Nonstick Pans
- little to no cooking oil is required when frying meats or vegetables

2. Eat Veggies
- non-starchy vegetables like greens, peppers, onions, mushrooms, and broccoli
- add bulk without adding too many calories
- increase in fibre which will leave you feeling satiated
- add a lot of veggies and subtract a few of your calorie-dense foods

3. Measure
- don't casually eyeball your ingredients
- it's easier to calculate measurements than it is to calculate caloric intake throughout the day

4. Soup
- large volume without a large caloric content (avoid cream based soups)
- water based soups give the illusion of a large portion/will keep you satiated

5. Add Fruit, Subtract Cheese
- if you already have a sliced meat in your sandwich, try adding slices of apple, avocado, or pear to your sandwiches instead of cheese
- you still get the protein from the meat, and it adds a new creative, flavour to your day

Enjoy!
R

Salmon w. Pesto

Ingredients:
4 Salmon Fillets
1/3 Cup Roasted Red Bell Peppers (Fresh/Bottled, Chopped)
1 Tablespoon Tomato Paste
1 Teaspoon EVOO
7 Blanched Almonds
1 Clove Garlic





Instructions:
- Heat a pan and coat it with olive oil. Place the salmon in the pan and cook for approximately 3 to 5 minutes per side.

- While waiting for the fish to cook mix the peppers, tomato paste, EVOO, almonds, and garlic in a blender until smooth.

- Serve the pesto over the fish.

Enjoy!
R

Anti-Aging Foods!

1. Yogurt...
- high in calcium to prevent osteoporosis
- "good" bacteria to improve gut health and reduce age-related intestinal issues

2. Olive Oil...
- monounsaturated fats reduce heart disease and cancer
- powerful antioxidants prevent age-related diseases

3. Dark Chocolate...
- flavanols to keep your blood vessels functioning optimally
- with healthy blood vessels you have a lower risk of high blood pressure, kidney disease, diabetes, and dementia

4. Wine...
- helps to prevent heart diseases, diabetes, and memory loss
- red wine contains a specific compound that may actually activate genes that slow aging within cells

5. Blueberries...
- compounds within them prevent inflammation and age-related decreases in memory and motor function
- antioxidants that fight the free radicals that contribute to skin wrinkles

6. Fish...
- omega-3 fats to prevent cholesterol from building up in your arteries
- prevents abnormal heart rhythms as you age
- cod contains selenium which helps to prevent cancer and sun damage to your skin

7. Tomatoes...
- lycopene helps to prevent heart disease, cancer, and high cholesterol levels
- it is also a natural sunscreen, which helps to prevent sun damage (spots, dryness, wrinkles)

Enjoy!
R

Baked Turkey w. Broccoli

Ingredients:
1 1/2 lbs Broccoli (Chopped)
3 Cups Turkey (Shredded/Warmed)
2 Tablespoons Olive Oil
1 Onion (Chopped)
1 Cup Mushrooms (Sliced)
3 Tablespoons Whole Wheat Flour
1 1/2 Cups Broth & 2 Tablespoons Broth (Low-Sodium, Chicken/Turkey/Vegetable)
3 Tablespoons Half & Half Cream
1/2 Cup Parmesan (Grated)
1/4 Cup Sliced Almonds

Instructions:
- Boil water in a large pot, add the broccoli and cook for 4 to 6 minutes. Drain the water and place the broccoli in a greased baking dish. Make sure to spread the broccoli evenly across the bottom of the dish.

- Place the turkey on top of the broccoli, spread it evenly, and cover the dish with foil to keep it warm.

- Place the olive oil in a large pan, add the onion and mushrooms, and cook until golden.

- Add the flour to this mixture and continue to cook for another minute (continuously stirring).

- Add 1 1/2 cups of broth and stir it in, bringing it to a boil. Lower the heat and simmer for another 3 to 5 minutes (wait for it to thicken).

- Add the remainder of the broth and cook for an additional minute. Then add the cream and 1/4 cup of the parmesan and simmer for an additional minute.

- Preheat your broiler on high, and then pour the sauce mixture over top of the turkey and broccoli in the baking dish.

- Place the leftover parmesan and the almonds on top of the sauce in the baking dish. Broil for only a minute, or until the sauce begins to bubble and the almonds turn golden.

Enjoy!
R

Feed Your Abs!

There are certain foods that help to shed the extra pounds from the abdomen and assist in the process of developing more prominent abdominal muscles. However, a lot of the time excess stomach fat is actually just bloating due to a slow digestive system. The following foods will either help to lower fat storage in the abdomen and/or help to speed up your digestive system to reduce or eliminate bloating. They're mostly low in calories but rich in essential nutrients leaving you feeling satiated for longer periods of time (less room will be left in your stomach for calorie-dense foods).

Fruits & Vegetables -
Leafy Greens: very low in calories but have a high fibre content as well as calcium (aids w. muscle contraction), help to provide fuel for your workouts
Red Peppers: beta carotene and lycopene (antioxidants) absorb harsh compounds that promote fat storage, and Vitamin C which is essential for fat burning
Apples: plenty of fibre and water, leave you feeling satiated for longer

Nuts & Oils -
Canola Oil: has a high omega-3 content to lower insulin levels, which lowers fat storage in the abdomen
Almonds: high in protein, fibre, Vitamin E (antioxidant), and magnesium (for energy), also help to regulate blood sugar (prevents cravings that lead to overeating and weight gain)
*the composition of almonds allows them to "block calories", which helps to reduce the absorption of all of their fat

Proteins -
Beans: stimulate weight loss, help to burn more fat that's just below the skin (subcutaneous) as well as deep fat (visceral), they help to build muscle, burn fat, and regulate digestion
Eggs: amino acids for muscle repair, and if eaten with a complex carb for breakfast will leave you less hungry throughout the day
Probiotic Yogurt: probiotics help to balance out bacteria in the stomach that can slow down digestion and cause belly puffiness, will help to reduce bloating and improve intestinal mobility

Beverages -
Milk (Low Fat): help to get rid of belly fat (and total fat), and assist in gaining more lean muscle (whey protein contains leucine - helps to form new muscle proteins)
Green Tea: stimulates metabolism, accelerates weight loss, and the antioxidants inhibit the absorption of fat

Nutrients -
Fibre: eat a whole grain cereal with a high fibre content to get your diestive system moving (reduces belly distention), consuming 2 kinds of fibre at once (insoluble fibre -bran - and soluble fibre - psyllium) helps to pull water into your colon to speed up elimination (you'll look and feel lighter)
Potassium: helps rid of excess water weight to minimize your middle section (abdomen)

Enjoy!
R

Homemade Granola

Ingredients:
5 Cups Rolled Oats
1 Cup Coconut Flakes (Unsweetened)
1/2 Cup Almonds (Whole/Slivered)
1/2 Cup Pecans
1/2 Cup Brown Sugar
1/3 Cup Sunflower Seeds
1/3 Cup Pumpkin Seeds
1/2 Cup Maple Syrup
1/2 Cup Water
1/4 Cup Coconut Oil

Instructions:
- Preheat the oven to 275 F.

- Mix the oats with the coconut flakes. Then add in the almonds, pecans, brown sugar, pumpkin, and sunflower seeds.

- Mix the maple syrup, water, and coconut oil in a separate bowl, and then pour it over the oat mixture.

- Stir until well mixed, and then spread the mixture in a large rimmed baking sheet.

- Bake for an hour and a half (stirring half way through).

- Remove from the oven and let cool.

*Additional ingredients can include dried cranberries and raisins (don't add until after taking the granola out of the oven)!
*Delicious with milk or sprinkled on top of low-fat yogurt!

Enjoy!
R

Green Bean Salad

Ingredients:
1 Tablespoon EVOO
1 Onion (Chopped)
1 Tablespoon Fresh Basil (Minced)
1/2 Cup White Wine or Chicken Broth
1lb Green Beans
1 Zucchini (Chopped)
1 Cup Broccoli
1/4 Teaspoon Ground Pepper
1/4 Cup Shredded Parmesan Cheese
Slivered Almonds

Instructions:
- Heat the oil in a pan and add the onion and basil.

- Cook, stirring often, until golden (approximately 2 minutes).

- Add the wine or chicken broth and bring it to a boil.

- Mix in the green beans and reduce the heat to a simmer. Cook covered for around 10 minutes (making sure to stir occasionally).

- Add in the zucchini and the broccoli and continue stirring for another 10 minutes.

- Season with the pepper and parmesan, and place some slivered almonds on top as an garnish.

Enjoy!
R

The 7-Minute Workout...

Originally published in the American College of Sports Medicine's Health & Fitness Journal...the "Scientific 7-Minute Workout" has become one of the most popular templates used for a quick H.I.I.T. workout (high intensity interval training). They (H.I.I.T. workouts) have been said to help you get the fitness benefits of endurance training in less time, and more specifically H.I.I.T. workouts are said to boost metabolism and help to fight weight gain.

The 7-Minute Workout is a set of 12 exercises to be done in a specific order for 30 seconds each, with a 10 second break in-between every exercise. The order is important because some of the exercises particularly target the upper body muscle groups and they are alternated with some lower body muscle group exercises.

Here is the workout...

1. Jumping Jacks
2. Wall Sit
3. Push-Up
4. Crunches
5. Step-Ups (Chair)
6. Squat
7. Triceps Dip (Chair)
8. Plank
9. High Knees
10. Lunges
11. Push-Up w. Rotation Reach
12. Side Plank

*You can perform this set of exercises as many times as you see fit...2 or 3 reps being the recommended number for the average person.
*You can also substitute certain exercises with more difficult versions if this list is too simple.

Enjoy!
R

Tofu Curry

Ingredients:
1 Cup Coconut Milk (Low-Fat)
2 Tablespoons Fresh Parsley (Chopped)
1 Teaspoon Curry Paste
1/2 Teaspoon Brown Sugar

14 Ounces Tofu (Extra-Firm)
2 Teaspoons Coconut Oil (EVOO)
4 Cups Mixed Greens (Kale/Baby Spinach)
1 Bell Pepper (Chopped)

Instructions:
- Mix the coconut milk, parsley, curry paste, and brown sugar in a bowl to make the sauce.

- Rinse the tofu if it's water-packed and pat it dry. Slice it into thin slabs, and then break it up into smaller, crumbled pieces.

- Heat the oil in a fry pan, add the tofu, and cook without stirring for about 5 minutes.

- Stir gently until all sides are golden (about 5 to 6 minutes more).

- Mix the spinach and bell pepper in with the tofu. Add the sauce in and stir until the vegetables soften.

Enjoy!
R

Workout Nutrition Facts: Before vs. After?

Here are a few foods that are great for before a workout and some for after a workout. The best foods to eat before exercising are those that'll be super easy to digest and give you the fuel you need, whereas afterwards it's about replenishing and repair...

Before...
- Whole Wheat Toast w. PB, Banana & Cinnamon: mix of complex and simple carbs for a slow and steady release of energy during your workout, potassium to replenish what's lost when sweating, and the cinnamon helps to stabilize blood sugar

- Yogurt w. Nuts/Dried Fruit: easy on your stomach, healthy sugars for a quick energy boost, prevents insulin levels from lowering mid-workout (eat the nuts in moderation)

After...
- Eggs w. Veggies: eggs are high in protein and help with muscle recovery/growth, avocado is a great addition due to the fibre and good fats (help the body absorb fat soluble vitamins found in vegetables like Vitamins A, D, E, and K)

- Salmon w. Sweet Potato: high in protein and peptides (protein molecules to help reduce inflammation, keep insulin levels in check, and provide joint support), complex carbs, and helps to restore glycogen levels that were lowered during the workout

Enjoy!
R

Summer Salad

Ingredients:
1/4 Cup Low-Fat Greek Yogurt
3 Tablespoons Balsamic Vinegar
1 1/2 Teaspoons Sesame Seeds
8 Cups Salad Greens
2 Cups Cooked Chicken Breast (Sliced)
2 Cups Melon (Chopped: Cantaloupe/Honeydew)
1/4 Cup Chopped Walnuts (Toasted)
1/4 Cup Feta Cheese (Crumbled)

Instructions:
- Whisk the vinegar, yogurt, and sesame seeds in a bowl until smooth. Remove 1/4 cup of the dressing and place in a separate bowl to the side.

- Add the greens to the large bowl of dressing and toss.

- Separate the salad onto four plates and top with chicken, melon, walnuts, and feta.

- Drizzle the left over 1/4 cup of dressing on top of the plated salads.

Enjoy!
R

6 Ways to Improve a Workout!

1. Dark Chocolate!
- dark chocolate contains flavonol epicatechin
- those who eat it regularly (in moderation) develop changes in the structure and metabolic capacity of their skeletal and cardiac muscles
- result is a greater endurance capacity

2. Music!
- listening to music as you exercise can make you feel more energetic
- you'll be less eager to get off the machine, and don't perceive you're as fatigued

3. No Stretching!
- don't pre-run stretch if you're wanting to burn more calories
- it decreases your muscle-force production capacity for up to an hour after stretching

4. Green Salads!
- you're not supposed to eat high-fat meals before the gym because it prevents blood vessel dilation resulting in less blood flow to the muscles
- eating a green salad with a high-fat meal will actually prevent the effects

5. Caffeine!
- having caffeine 1 to 2 hours before a workout boosts your endurance and fat burning
- it also blunts muscle pain so you can do more reps
*supplements are more effective than simply drinking a cup of coffee

6. Slow-Digesting Carbs!
- eating foods like oatmeal, sweet potatoes, and fruits results in lower insulin levels and more fat burned during the day
- the fitness result is more endurance and more fat burned during exercise

Enjoy!
R

Quesadillas

Ingredients:

1 Can Black Beans (Rinsed)
*or extra-lean ground meat!
1/2 Cup Shredded Cheese (Low-Fat)
1/2 Cup Salsa (Fresh)
4 Tortillas (Whole Wheat/Brown Rice Flour)
2 Teaspoons Olive Oil
1 Avocado
1/2 Cup Corn Kernels



Instructions:
- Mix the black beans, cheese, 1/4 cup of the salsa, and the corn in a bowl.

- Place the tortillas on a flat surface, spread 1/2 cup of the filling on each of them, and fold them in half (press on them to flatten).

- Heat 1 teaspoon of oil in a pan. Warm the quesadillas, turning once, for a total of 2 to 3 minutes (or until golden).

- Serve the quesadillas with fresh avocado slices and the leftover 1/4 cup of salsa.

*Wrap the quesadillas in foil to keep them warm until ready to serve!

Enjoy!
R

Healthy Eating Tips!

It's all about a steady and slow process in reaching a simple diet!

• Steady...every single change matters, so don't be overly concerned with changing every little item in your diet
• Slow...it's important to take the process slowly because in changing your entire diet at once you can shock your body and it'll be hard to maintain the diet for a long period of time
• Simple...don't be concerned with the amount of calories and the size of your portions at first, think about the types of foods you're eating (Are they fresh? Are they pigmented?)

Red...
...try to substitute some of your red meat intake with red beans
...red beans are full of fibre, potassium, high quality protein, and decrease the calories and fat you intake
...they'll leave you full longer, and at the same time decrease your risk of diabetes, obesity, and cancer

Green...
...add some more veggies into your diet
...green vegetables help to curb your hunger, and are great as finger food snacks
...they help to maintain your blood pressure because they're low in sodium and high in potassium

Sugar...

...avoid excess amounts of processed sugar (most commonly found in sugary drinks)

...try to rely on water (everyone needs different amounts due to varied urine and sweat loss as well as fat vs. muscle mass differences)

...my best advice is just to sip it constantly throughout the day!

Butter...

...use nut butters instead of dairy butters
...nut butters have less saturated fat to help keep your arteries unclogged
...they're full of Vitamin E, magnesium, folate, protein, and fibre
...you'll decrease your body mass index, blood pressure, and waist circumference

However, it's not just what you eat but how you eat...
...eat with others to model healthy eating and to prevent yourself from over eating
...take the time to chew your food and actually enjoy it
...be aware and listen to your body, when it tells you it's getting full don't continue eating
...eat breakfast within an hour of waking up to get your metabolism up and running
...eat smaller meals throughout the day, but be careful to not turn this into endless grazing!

Munching...
...munching is good to keep your metabolism up-and-running throughout the day
...if you're not careful munching can turn into endless grazing, and if this becomes the case you can set snack times for throughout the day
...chia seeds are a good food to sprinkle on your snacks because they offer omega-3 fats, fibre, and protein

Try to set a simple goal to begin your healthy eating lifestyle! A good one is to not depend on your multi-vitamin supplements. If you're taking vitamins try to find foods high in the extra nutrients you need, and see if you can get your vitamins from your diet and not from depending on a supplement!

Enjoy!
R