Alcan Slide foil is a staple in my house. I use it to grill and bake without oil or added fats.  Food bakes and grills without sticking.

 

 I was at Costco today and bought a large pack of fresh cod.  It is one of our favourites.  I place it on a piece of Slide foil and then place it on the bbq.  I don't add a thing!! No oil, salt etc...no seasoning. That way, I can add fats and spices later. 

When the fish is done..about 20 minutes later...I let the fish cool.  Using the bbq to grill the fish is a great option because it keeps your home from smelling like fish...and it is really easy.  Just close the lid and set your timer for 20 minutes and its done!!  

I place the fish in a container and keep it in the fridge to use in salads, wraps, etc.

Tonight's dinner was salad (mixed greens) with some fish (baked fresh cod).  When I make a salad like this I put all the ingredients in a large tupperware and then add my dressings...olive oil and apple cider vinegar, salt and pepper...and then put the lid on and shake!

That way the dressing gets evenly distributed and if you get full and don't finish the salad, you can put the lid on and save it for later or the next day!

Some interesting info I wanted to share with you....

Eating 'good' carbs, such as quinoa, lentils or sweet potatoes, sounds like what you should be doing, right? But what if I told you even healthy carbs like those can cause a blood sugar spike and insulin surge in some people? In fact, instead of making you feel full and satisfied, those carbs might push your appetite buttons, making you eat more. Your body might even interpret them the same way it would a big bowl of chocolate ice cream. No wonder it's so hard to lose weight! In this case, there's no difference between 'good' and 'bad' carbohydrates. What matters is sensitivity.

What is carb sensitivity?
If you're sensitive to carbs, your cells are resistant to insulin, which can make your overall insulin levels increase. This is a double whammy for your waistline, since insulin is the only hormone that instructs your body to store energy as fat and also blocks your ability to burn fat effectively. If you're worried you might be carb sensitive, here's a quick self-test: Pinch your waist. If you can grab a lot of excess fat, you probably have some level of insulin resistance, which means you're likely prone to carb sensitivity. Your metabolism, hormone production and long-term health may all be affected as a result. And despite the temptation to slash calories in general, the right solution lies in altering the type and amount of carbs you eat.

Lose your belly in three steps

1. Test your sensitivity levels.
Start by eating more lean protein and healthy fat, and cut back on starchy stuff. Avoid bread, pasta, rice, grains, oatmeal, potatoes, beans, carrots and squash for a week. Instead choose leafy greens, broccoli and fruit. The next week, introduce one serving of starchy vegetables like edamame or carrots. At the end of the week, assess your weight, cravings, appetite and energy. If you don't experience any digestion or vitality issues, reintroduce legumes and grains the next week. Keep a journal and make notes about how foods make you feel. During this process, pay special attention to foods that trigger cravings, bloating or mood swings — and consider eliminating them altogether.

2. Balance out your appetite, hormones and stress levels.
Here are four supplements that will help:

Relora: This natural herbal blend reduces cortisol (which can lead to cravings) and raises DHEA, a hormone that contributes to collagen production and usually declines with age. Take two 250-mg capsules at bedtime and one when you wake up.

Magnesium: This mineral reduces blood pressure, decreases cravings, relieves PMS tension, aids insulin sensitivity and helps you relax. Look for the glycinate or citrate form, which is most easily absorbed by the body.

Omega-3 fish oils: When we eat fish oils, our cell membranes become more receptive to insulin. And the more insulin receptors we have on our cells, the lower our insulin levels.

Vitamin D: It can lower insulin, improve serotonin, boost the immune system, control appetite and even improve fat-loss efforts. A study of New Zealand women published in the British Journal of Nutrition showed women who were given a daily dose of 4,000 IU of vitamin D3 showed improvements in their insulin resistance after six months of supplementation. I recommend 3,000 IU daily with breakfast for best results.

3. Add the right exercise.
Do 30 minutes of high-intensity resistance training three times a week. The wonderful thing about muscle is that it burns the sugar from our diets and the sugar naturally produced by our livers. The result? Fewer cravings and a slimmer waistline. A study in Archives of Physical Medicine and Rehabilitation compared a four-month strength-training program with aerobic training in subjects with type 2 diabetes. The results showed strength training led to an improvement in blood sugar levels and insulin sensitivity. Weight loss was similar in both groups; however, the participants in the weight room lost more than 9 percent of their body fat, while their counterparts on the treadmill lost an average of just 3 percent.

Natasha Turner, N.D. is a naturopathic doctor, Chatelaine magazine columnist, and author of the bestselling books The Hormone Diet and The Supercharged Hormone Diet. Her newest release, The Carb Sensitivity Program, is now available across Canada. She is also the founder of the Toronto-based Clear Medicine Wellness Boutique.

Tonight's dinner....broccoli cole slaw with spicy peanut sauce and smoked tofu.

Place some coconut oil in a non stick pan and heat until it liquifies. Medium to medium low heat setting.

Add 2 packages of Mann's broccoli slaw (available in organic as well) and toss.

Make the peanut sauce:

• 1/4 tbsp of peanut butter (natural or whatever brand you have on hand)
• 2 tbsp of soy sauce ( I used reduced sodium brand)
• 1 tbsp of rice wine vinegar
• 1 tsp of sesame oil (I didn't have any on hand so I used sesame seeds)
• dash of garlic flakes or chopped fresh garlic (small clove)
• add asian hot sauce..I added 2 tbsps because I love spice but you can add to your "heat level"
• Wisk all the ingredients together and if it is too thick, (mine was..) then add some water to thin it out

Add peanut sauce to broccoli slaw and toss. 

Cut up the whole package of tofu into cubes and then add to slaw and toss again to heat it through.

I add a sprinkle of extra sesame seeds and chia seeds at the end to give an extra boost of fibre and omega 3.

If you like, you can garnish with cilantro, green onion and lime wedges...

I make extra so I have enough for tomorrow's lunch or a snack..

Enjoy!

Today's breakfast...scrambled eggs..one whole egg and half a carton of egg whites mixed together and a dash of salt and pepper.  Cook in a nonstick pan.  After the eggs are done I sprinkle some walnuts, chia seeds and cayenne pepper on top.  Enjoy with a high fibre crisp and your choice of fruit (1 cup serving).

Life can get hectic and sometimes you have to take your breakfast on the go so use a container and bring it with you!!!
Enjoy!

TRIANGLE PUSH UPS

Photo 1

Photo 2

Photo 3

Lots of exercises target that upper arm jiggle, or "chicken wings" that women hate but the triangle pushup has been scientifically proven to be the most effective. 

Assume a pushup position but with your hands close together under your chest so the thumbs and forefingers of each hand are touching (or almost touching) to make a triangle (see photo 1 above).  Lower your body (photo 2) and then press back up (photo 3).  Repeat as many times as you can...you can modify by dropping to your knees (like you do for a modified or "lady pushup").  You will feel it in your triceps!!!

Don't stop the tricep extensions and dips but be sure to add this highly effective exercise to your routine.

http://www.cspinet.org/nah/index.htm
This is a link to a newsletter I subscribe to that I think is excellent.  It is an unbiased and very informative newsletter that gives info on nutrition and products.  It helps people read labels on products and see through all the deceptive advertising.  It looks at claims about vitamins and products and examines the research and tells you what the "real deal" is.
Each newsletter focuses on a particular product ..for example "breakfast cereals" and rates them based on certain criteria...like calories, fibre content, sodium, added sugar etc...it helps you make informed choices when you visit the overwhelming grocery store isles filled with products!!!
Check it out for yourself!

Update on the apple muffins...I liked them (but my palate is used to "healthy foods") and my husband said they were "pretty good".
My son liked them but said they didn't taste like apples...just vanilla"ish". He even asked for them as a snack!
My daughter, who is the most "healthy eating" resistant said they tasted too healthy and she didn't like them.

Today's lunch.... I used my leftover grilled chicken breast from Saturday night's dinner.
I placed slices of chicken on some romaine lettuce leaves.  I topped the chicken with some salsa (see pic above for the brand I like...all natural ingredients and tastes great) and some quark cheese.  I use the quark cheese as a sour cream substitute.  I find it tastes more like sour cream than the greek yogurt does.  It is nice and thick and sour tasting. 
I sprinkled some cayenne pepper on top (optional...but it does boost metabolism) and added some pea sprouts.  Use the lettuce leaves like you would a tortilla shell and roll or scoop up the toppings and enjoy!
You could also have added some shredded cheddar cheese to make it even better!! I didn't have any on hand, otherwise I would have! I have a weakness for cheese!!
Give it a try!

Tried the apple muffins from saturday's blog...link to Self magazine and recipie for low sugar protein muffins.  They have apple sauce, and protein powder.  They are made with almond meal instead of flour and taste pretty good! They are a different texture because there is no flour, but they are tasty.  Would be great to have after a workout!
I added 2 scoops of chia seeds to mine (that's what the black specs are that you see in the muffins) and a dash of bran flakes.  I made 1/2 of the recipe.
I will try to make them with flax meal next time and see how they come out.  That way they will be nut safe for those you have allergies. Will post pics and reviews when I make them...

http://ca.shine.yahoo.com/video/reluctantlyhealthy-26835339

This is the link to a great site that is very informative and entertaining...videos about exercise and healthy eating.
Check it out!

Make larger portions of lean proteins like these chicken breast and then store them in a container in the fridge.  This way you always have lean protein on hand to use for salads, wraps, stir fry, or just to eat as is...
Plan ahead!!! If you are going to cook one, you may as well cook 4 or 5 (the whole package) and have it ready for your next meal.  Plain lean proteins like chicken, turkey and fish are so versatile and can be used in so many recipies throughout the week.
I like to take a piece of chicken and top it with sliced avocado or hummus, some spices (like cayanne) and wrap it in a few lettuce leaves.  If you want to take it with you for lunch just wrap it in foil.
Healthy eating made easy!!!

This is a snack I make regularly and take with me on the go...I take a high fibre crisp (see previous blog for a pic of the high fibre crisps) and add sliced reduced fat aged cheddar cheese.  I top that with a boiled egg (cut it in half and remove the yolk and then place on top of the cheese) and a handfull of arugula.  I use cling wrap to hold it all in place.  Wrap it tightly or it will all fall apart if you are taking it to go.  Or just dig in and eat it right away! I usually add cut up cucumber and celery to this and have it as a mini lunch when I am out running errands.  After a few hours, if I get hungry I eat a handful of nuts like almonds or walnuts and half a sliced apple as a snack and I feel full and satisfied for hours!!!  Remember to eat every 3 to 4 hours to keep your metabolism fired up!

If you have been to Milestones or other similar restaurants and had the salad with greens, goat cheese and delicious candied pecans then you will love this recipe!  I make a healthy version of the candied pecans that is low cal (except for the natural healthy fats in the pecans) and very tasty!  The only problem is, they are so good that you may have trouble with portion control!!! You can't stop eating them!

I bake them in the toaster oven, but you can make larger batches in a conventional oven as well.  You may want to make large portions as they can be stored in an airtight container for up to a week...if they last that long!!!

Preheat your oven to 400 degrees.  Cover a baking sheet with Alcan Slide Foil paper (it is coated so the nuts don't stick) or parchment paper.  Place the pecans on the baking sheet and drizzle with Walden Farms maple syrup (the carry it at Metro).  This syrup is zero calories and zero sugar (yes zero!!!).  Sprinkle with cayanne pepper as desired...if you like a nice spicy kick then add more, if you don't like them spicy, then add less.  Add some salt to taste and then toss.  I use my hands to make sure all the pecans are coated evenly.  Try to ensure that the pecans are placed on the tray in one layer and not clumped so they bake evenly.  Place the tray in the oven for 8 to 12 minutes.  Check on the pecans after 6 to 8 minutes to make sure they are not burning.  My toaster oven takes about 10 to 11 minutes but your oven may cook faster or slower...just keep an eye on them and take them out when they are browned and dry. (see second pic above for how they look when they are done)
Let them cool and then remove from the tray and store in an airtight container until you are ready to eat them.
They are great as a snack or in a salad.
Enjoy!!

In a previous blog I recommended having hot water with lemon...I cut up lemons and put the wedges/slices in a container and have them in my fridge so whenever I need some lemon, it is ready so I have no excuses!!!
Remember...plan ahead! If you have to slice one piece, you may as well slice the whole lemon and put it in a container.

This is tonight's dinner....half my plate is veggies, 1/4 is protein and 1/4 is high fibre carbohydrate. I added some raw walnut pieces to my salad (healthy fats) with olive oil and apple cider vinegar dressing.

Try and have each meal with this ratio.  Half of your plate should be fruits and/or vegetables (in the evening I stick to veggies) and 1/4 of the plate is protein (size of your palm) and 1/4 is high fibre, complex carb (1 small piece of whole grain bread or 1/2 cup of whole grain or pasta).  You can also omit the carb in the evening and just add more veggies or fruit.  Remember your vegetables are fruit are complex carbs...
Start by eating the salad first and you will find that this will keep you full and satisfied.
Eat slowly as your body takes about 15 minutes to register that you are full.  Chew your food slowly and thoroughly as it will aid in digestion as well.
On the topic of portions...feel free to eat unlimited amounts of leafy green vegetables like lettuce, kale, swiss chard, spinach etc...they are so low in calories and packed with vitamins, fibre and water that the more you eat the better! Your colon will thank you!!

http://www.shape.com/healthy-eating/diet-tips/9-low-carb-snacks-eat-go

I love Shape magazine and the website is also very informative! They have lots of great diet and exercise tips and one that I like is the low carb snacks you can have on the go.  Remember...if you are prepared and have good food on hand you will have no excuse to eat bad foods when you are out and about!
These are great snacks to have at home as well...
I haven't tried the apple muffins yet but I will soon and let you know how they turn out.  
Enjoy!

Looking to give your cardio routine a boost?  Try HIIT...high intensity interval training!
You can burn more calories in less time if you do short bursts of high intensity cardio followed by a rest and then repeat.
Try this on any piece of cardio equipment you have...it can be an elliptical, stationary bike or treadmill.
Warm up for 5 minutes

• at the 5 minute mark do 30 seconds as fast as you can (intensity level of 8 to 9, where 10 is your max and you are breathless)
• then go back to an easy pace (5-6 intensity level) and catch your breath for 1 minute and 30 seconds
• at the 7, 9, 11, 13, 15, 17, 19, 21 minute marks do your 30 second sprints
• after your last sprint at 21 minutes, cool down for 4-5 minutes at an easy pace
• that should bring you to 25 to 26 minutes

If you don't have a lot of time to work out...and let's face it, who does?? This workout will save you time and allow you to burn just as many calories as if you had spent double that time on the cardio machine going at an easy pace (5-6 intensity level)

Give it a try!!!

Drinking hot water with lemon is something I do every morning and evening..
you can use room temperature water or cold water as well but warm or hot water is very good for digestion.
It tastes good and makes water intake a lot more appealing for those of you who do not drink enough water because they cannot stomach it.

Try to drink water throughout the day to keep your body hydrated..it will help with your skin as well...you are hydrating from the inside out.

The other great thing about hot water with lemon is that it is something you can easily find when you are eating out at restaurants...after a meal, before or during...water with lemon is great and every restaurant has a slice of lemon and hot water!!

Check out my friends' great websites and blogs...
cinziabfit.weebly.com
christinebeattieportfolio.weebly.com
christine-beattie@blogspot.com

Try to avoid dried fruits like cranberries, raisins, etc. as they often have added sugar and the process of removing the water from the fruit leaves you with a concentrated sugar filled snack.  The whole fruit is much better as it has its water content in tact.  The water helps you feel full and dilutes the sugars in the fruit.
Your body treats the sugars in these dried foods the same way it treats sugar in candy or other "bad" foods- they cause blood sugar spikes and weight gain.

Another tip....Freezing fruit like grapes is a great way to save fruit that may be going bad and they taste great!

Blue Diamond Almond milk is a great milk substitute to have in your pantry as well...be sure to get the unsweetened variey and they have both vanilla and chocolate flavors! No added sugar and low cal.
You can use it in your coffee or in your smoothies...you can even just drink it straight up!  It tastes great and way lower in sugar than regular 1% chocolate milk.  Remember to get the unsweetened ones!!!
Beware added sugars!

This is my special PB&J...it is made on a crisp (see previous blog for high fibre crisps) that has 5 grams of fibre per piece!! I spread some peanut butter on it..you can use whatever nut butter you like, almond, cashew, soy etc. and then I add some chia seeds sprinkled on top.  Finally add some sliced berries...I used strawberries, but you can use any berries you like or even apple or pear slices...its all up to you.
It tastes even better when you let it sit for a while and the crisp softens.  Take it with you (wrap it in a piece of clingwrap) and have it with your coffee or tea when you are out and about or even a work on your coffee break.  Much healthier than anything you can find at starbucks, tims etc..and it is delish!!! Eating healthy is easy if you plan ahead and always have good foods on hand.

Here are some products I always have on hand in my fridge and pantry...most can be found at local grocery stores but some of the low carb items need to be purchased at specialty stores. You can find them online at http://www.ontarionutrition.ca/

Keep your fridge stocked with cut fruits and vegetables so that they are ready to eat when you are looking for a snack or food to take with you on the go.  Things that are a staple in my fridge are: boiled eggs (a dozen boiled eggs are in my fridge at all times...ready for a quick snack), baked chicken breast and fish like tilapia, plain nonfat greek yogurt, frozen berries to add to the yogurt, low fat cheese, washed and ready to use salad (romaine, arugula, radiccio etc.).
In the pantry...oats, flax meal, chia seeds, quinoa, hemp, raw nuts- favourties are walnuts and pumpkin seeds. Bran flakes (Quaker green box found in most grocery stores) can be added to anything, cereal, scrambled eggs, salads, anything.
Best find ever....Shirataki noodles...they are made of soy and have practically no calories and carbs.  Best used in soups where they can absorb the flavor of the soup and spices.  Follow instructions on the package.  They can be found in the refrigerated section of your grocery store near the tofu.
Be careful of "low fat" claims on foods...they usually add extra sugar to compensate for the lower fat and the sugar will do more damage to your waistline than the fat.
Your body needs fat to lose fat! Good fats are essential and beneficial...sugar is not.  Sugar is the only substance in our diet that is has absolutely no benefit or positive effect on our body.  It is completely unnecessary and yet it is so prevalent in our diet.  It is added to so many foods and we don't even realize it because the foods may be savory and not even sweet tasting.  You would be surprised! The next time you visit the grocery store, check the labels and if there is added sugar, think twice about buying it!!
Your sugars should be naturally occuring, in fruits and vegetables, as they also come packed with vitamins and fibre and water.  Fruit juices of any kind are also a pet peeve of mine...they lack the fibre and nutrients that you get from eating the whole fruit.  If you need to quench your thirst, have water, and then eat a whole fruit instead of drinking juice!
Just a reminder that this is my point of view and not everyone will agree....just giving you some food for thought...don't just consume foods mindlessly without questioning if it is the best fuel for your body!
Don't believe everything you read on the packages of foods at the grocery store...read the labels and educate yourself! You and your family are worth it!

Apple cider vinegar is a great addition to your diet as it can be used instead of red wine vinegar or balsamic. You can use it to dress your salads with olive oil.  Apple cider vinegar is great for keeping blood sugar stable.  I love sour flavors like lemon and vinegar so I add a splash to my water and it really quenches your thirst! It also curbs your appetite and makes drinking water more appealing!
Cinnamon is also great for stabilizing blood sugar levels so add it to your yogurt, cereal, coffee, oatmeal etc. It tastes great and is good for you!

Use ripe avocado instead of mayo when you make your egg or tuna salad. It is full of healthy fats and fibre and is nice and creamy. It gives great texture and works well with eggs and tuna.  You can use it for chicken or salmon salad as well.
You can use one whole egg and 5 or 6 egg whites when making your egg salad to cut down on the fat.  Tuna should be packed in water and look for the low sodium ones.  The less that is added to your food the better so that you can control how much fat, salt etc. goes into what you are making.
Add cut up celery, onion, pickles, a dash of mustard, cayanne pepper (one of my favourites) and whatever seasonings you like to kick up the flavor.

Breakfast suggestion...
Mini egg white muffins
Take a mini muffin tin (or regular size if you want larger muffins) and spray with non-stick spray.  You can also use some olive oil on a paper towel and rub that in the cups to prevent the egg from sticking.
Take a small carton of egg whites and pour it into a measuring cup.  I like to use a liquid measuring cup that has a handle and spout so I can pour the mixture into the muffin tin.
Preheat your oven to 350.
Then its time to add whatever spices you like...I like cayanne pepper (it boosts metabolism) and black pepper. You can add chili powder, curry powder, etc.
Pour the egg mixture into the muffin cups but leave a little space at the top (2/3 full) as the eggs will puff up when they cook.  You can then top with flax, shredded cheese, chia seeds, bran flakes, etc. whatever you like.  Place the muffin tin in the oven and bake for 10 to 15 minutes. Make sure to check on them after 10 minutes.  When the egg is puffed up and solid it is ready to come out of the oven.  Let the egg white muffins cool and then pop them out.  You can store them in the fridge in a sealed container for a few days.  They are great as a protein snack or for breakfast on the go.

You can modify the recipe as you like...you can add some turkey bacon crumbles...or you can use sliced ham (thin slices crisp up well) or turkey and place them in the muffin cups before you add the egg.  They crisp up around the egg as it cooks and adds nice crunch and flavor!
Experiment and find what flavors work for you.  Enjoy!

Always eat breakfast...within 2 hours of waking you should have something to eat and then every 3 to 4 hours after that...this will keep your blood sugar levels from spiking and crashing throughout the day. It will also keep your metabolic fire burning all day long. Speaking of metabolism...weight training and building lean muscle mass with increase your resting metabolic rate...that means that you will burn more calories throughout the day, even when you are at rest!
The saying goes...eat like a King at breakfast (big meal), like a Prince for lunch and like a Pauper for dinner..keep your evening meal smaller and eat your complex carbs early in the day (breakfast or lunch) because you will be burning those calories throughout the day and that is when you need the most energy.
Try to avoid eating after 8pm or at least 3 hours before you go to sleep.
If you are looking to lose weight, doing 20 minutes of moderate cardio (just break a light sweat) first thing in the morning on an empty stomach may be just the thing you need to lose those stubborn few pounds.  Your body will use your fat stores as you have been fasting overnight and there are no carbohydrates to fuel your body circulating in your bloodstream. Try this every day for at least 2 weeks to get the results you want.  This cardio is in addition to your regular exercise routine.

Basics

To maintain a healthy lifestyle and get rid of that bloated "stomach" that almost every woman I speak to complains about you need to eliminate all sugar and simple carbohydrates from your diet.  That means all sugar...even if it is "organic" or pure etc.  Sugar is sugar, plain and simple.  There are "organic" junk food products out there on the market but the sad truth is that it is still just "junk food"!
Stick to lean proteins and vegetables and fruits and you will see a big difference in your body and in your energy levels.
Simple carbs like white pasta, bread, rice etc will only make you gain weight and wreak havoc on your blood sugar levels...leaving you hungry for more...
Protein will keep you full longer, make your body burn more calories just digesting it, and fuel your muscles.
Fruits and vegetables will provide you with the complex carbohydrates you need and give you the added bonus of vitamins and fibre!!
Each meal and snack you have should have a protein and a fruit or vegetable in it.
You can have breads or whole grains but the portions should be small....1/3 or 1/2 cup or small slice of bread etc. and they should always be full of fibre!! Look for grains and breads that have at least 3 to 4 grams per serving...
Legumes like chickpeas, beans, lentils etc. are very healthy options as well but you must remember to keep the portions small with these as well...1/2 cup serving...
Nuts and seeds are also a great source of omega oils(healthy oils) and fibre...they can be added to your salads or eaten as a snack...
more to come late....off to make dinner!

Here we go...

I am starting this blog for my clients and friends who have asked me to share my information and recipies etc...
I am not a registered dietician and do not have any formal training in nutrition...I am a certified personal trainer and am passionate about healthy eating and living a healthy lifestyle.
I have spent years researching and testing out different nutrition "theories" and products/foods and I have found a few things that work for me...
Hopefully you will find some of the information I post useful and maybe it can help you change your eating habits one step at a time.
The key is to have healthy eating become part of your lifestyle and not a time limited "diet".