Fat has had a bad connotation associated with it over the past 50 years. Society has hopped onto trends of low- fat dieting and coining fat-free products whenever possible. The truth is, we need fat in our body. Fat is a valuable source of energy. It is one of the three macronutrients (protein, fat and carbs). They are mainly composed of triglycerides and smaller amounts of sterols and phospholipids. Fats provide essential fatty acids, fat-soluble vitamins and fat-soluble phytochemicals for the body.
Chapter 1- A Day in the Life
20-35% of the body’s daily needs should come from dietary fat intakes. Variables which impact your need include: your age, gender and physical activity levels. In a 2000-calorie diet, this accounts for about 44-78 grams of fat. We get 9 calories per gram of fat making it the most energy dense of the three macronutrients.
Chapter 2- Sources of Healthy Fat
Good sources of healthy fat include nuts, seeds, fish, oils and avocados. To get a better picture: half...
There is a lot of debate between people on whether or not soy is beneficial so what's the scoop?
Here are the soy specifics I think everybody should be informed about!
1. Soy comes from the soybean plant. It is classified in the legume family.
2. Soy contains high quality protein, comparable to that of meat products chicken and eggs.
3. Breast cancer: There has been plenty of research completed on the potential health benefits and the safety of soy. Soy foods, but not supplements, may help to prevent breast cancer. More research is needed to understand the specific amount and to better understand soy's role in breast cancer prevention. For breast cancer survivors, 2 servings a day is safe to consume.
4. Heart health: Replacing high fat animal foods such as meat and dairy with soy foods can be heart healthy. A small decrease in LDL (lousy) cholesterol is typically found when at least 20 grams of soy protein daily ( eg 1 cup of soy milk).
Protein is one of three macronutrients necessary for the body’s growth, development and maintenance.
Chapter 1: What are Proteins?
Proteins are large molecules composed of amino acids. They are the body’s major source of nitrogen.
Chapter 2: The Importance of Protein
We need protein for:
cell growth, repair, and continuous maintenance
fluid, electrolyte and pH balance
Chapter 3: A Day in the Life
10-35% of your daily nutrient needs should come from protein. In relation to body weight, this equates to a minimum of 0.8g of protein for kg of body weight per day. This is the standard for a healthy individual to prevent muscle depletion. The amount varies according to age, physical factors, and activity levels.
The distribution of protein should be 25-30g in meals and 10-15g of protein in snacks.
Chapter 4: A.A (Amino Acids)
20 different amino acids are used to make proteins.
Let's start with the negative stuff and end on a positive note:
10. Fall for case studies – They appeal to emotions as they tell a story - so they are compelling - but these mean absolute zero in relation to you.
9. Depend on willpower alone – “Just eat less and hope to be satisfied” this is what we are trying to do when we decide to depend on will power alone to make changes to our eating habits. Willpower is also a limited resource!
8. Become a member of the food police – Don’t pester or bully friends and family about what they eat, it does more harm than good.
7. Eat while distracted – We receive no pleasure in food when we eat in front of a screen or while driving. This leads to cravings for hyper palatable foods such as sweets or salty snacks. We are also more likely to overeat if we eat while distracted.
6. Mistake treats for snacks – Just because something is served in a mini package does not make it a snack. Snacks should almost be re-branded as “mini meals” and we should...
Health Canada recently announced the changes to be made to the food labels found on packaged foods in Canada. The changed components on food labels include:
the nutrition facts table
list of ingredients
Serving sizes will now be based off of regulated reference amounts. This means serving sizes among similar products will be consistent to make comparing products and reviewing nutrition information easier.
Serving sizes should now reflect portion sizes actually used by Canadians.
Serving sizes of products which can be measured will now be shown in a common household measurement in addition to the g amount.
For example: when looking at two different yogurts, both serving sizes should be listed at ¾ cup (175 g).
4. Foods in a single serving container holding up to 200% of the referenced amount of food, the new serving size will be the whole container.
For a treat that is safe for friends or family with allergies try this simple dessert. Made with the natural sweetness of dates.
1 can (400 ml) coconut milk
2 cups pitted dates
1/3 cup cocoa powder
1/3 cup chia seeds
1. In a blend or food processor, place coconut milk, dates and chia seeds. Blend until completely smooth.
2. Add cocoa powder and continue to mix until combined.
3. Place into 8 small ramekins to serve. Top with slivered almonds, raspberries or shredded coconut if desired.
It's that time of year! The time when clients of mine begin feeling apprehensive towards the next few months of dining, drinking and merry making.
"I'm definitely going to fall off the wagon!"
Wait, what wagon?
Healthy eating does not start and stop from one day or season to another. Black and white thinking about indulging during the holidays tends to encourage more overeating.
Real life has room for some days of eating a little more, they tend to be balanced out by days when we eat a little less - this is natural. This natural way of eating gets lost in the mix once we begin trying to diet, cut calories and eat "perfectly". Eventually exhaustion kicks in and we justify "just a small cookie" soon deprivation and guilt opens the flood gates - next the whole bag is gone.
If you expect your experience of improving your lifestyle to be the top line, how will you cope when set back occurs?
What if we focused on feeling good instead? Feel good about enjoying your Grandmother's cooki...