BMI Blog
courtesy the RD's at BMI
It’s Easter! And for many, it’s a time for fun with family and friends and indulging in foods such as chocolate.
Focusing on healthy eating doesn’t mean holidays need to be eliminated or avoided. It means focusing on indulgences AND healthy eating AND physical activity, all in moderation.
Make your healthy eating goals realistic—think about maintaining your weight, as opposed to losing. This allows you room for enjoying foods without feeling deprived. Depriving yourself of certain foods can set you up for over eating.
Treat each meal as a separate event. If you have a less than ideal dinner, don’t fret – simply try to do better at the next meal.
Record everything you consume as this will help with awareness.
Pay attention to how quickly you eat—pace, don’t race. Holidays happen once a year—take time to enjoy the flavours.
Alcohol is packed with calories. Bring along diet pop to “cut” your drinks. Try a light beer or wine instead of the mixed drinks. If you do drink, do so with food or immediately after words.
If you’re eating at friends or family, bring a low-calorie dish with you. At least you’ll know there is one “safe” item.
If you are hosting a get together, add lots of vegetable dishes. Try the recipe finder on cookinglight.com for reduced-calorie favourites.
Do not ‘save’ your calories for dinner by eating less during the day. This will result in over eating.
Eat food because you want it, not simply because it’s there and you’re hungry.
Spoil your appetite before going to an event. Going on an empty stomach means you’ll be hungry, which will lead to over eating.
Look at all the food being offered before you choose. Pick dishes that you will really enjoy as opposed to trying everything that is offered. If you do try a variety of dishes, keep an eye on portion sizes.
Use smaller plates. People will eat 20-30% less if they have smaller plates and are served from smaller dishes.
Make a plan of what you are going to eat ahead of time. Do your homework – ask the host(s) what they are planning to serve.
are what you should buy if you’re looking to increase your intake.
Why?
1. They are pre-cut so no prep work required (not that vegetable prep takes a lot of time but it’s one less barrier).
2. Lots of variety.
3. Container is large enough that it can’t hide in your crisper where you may forget about it.
4. Increased cost and shorter shelf life should encourage you to eat them up (nobody likes wasting money or food).
So consider picking one of these up the next time you’re at the grocery store as a quick way to add more veggies to your day. If cost is an issue, consider doing it every other week or once a month.
posted by Mark McGill, RD
Posted by Mark McGill, RD
Happy New Year to all!
As a follow-up to my last post, here is a quick and easy way to make your own frozen meal.
The meal: pork loin roast, sweet potato and frozen mixed vegetables.
Steps:
- Place leftovers in a freezer-friendly container (Figure 1) and cover (Figure 2).
- Freeze overnight (Figure 3). Why? Freezing first will prevent the food from being compressed and losing its shape when you vacuum seal it. Now, if you don’t mind “smushed” food, go ahead and seal it unfrozen (I have and don’t mind as it still tastes the same!)
- Place on a plate and vacuum seal (Figure 4).
- Label and place in freezer (Figure 5).
And there you go! You can reheat from frozen in the microwave or oven or thaw it for 1 day in the fridge and reheat it the next! Either way, you have a cheaper and healthier alternative to store-bought frozen meals or take-out the next time you’re in a pinch for what to have for dinner.
(to see images click "Read More")
posted by Mark McGill, RD
Looking for a last-minute gift idea? Why not give the gift of meal planning and organization? One of the reasons people eat out is convenience i.e. they have nothing on hand or prepared to eat.
The Solution?
Create your very own, home-cooked frozen entree with a vacuum sealer. How? When you cook, cook extra servings. Instead of 1 or 2 chicken breasts, make 4. Instead of ½ cup rice make 1 ½ cups. Then put portions aside for later. I suggest freezing your entire meal on a single plate. Record the date and amounts and you’re all set for when you find yourself wondering what to eat.
Foods can last for years using this system and store compactly in your freezer. You’ll save time, money and eat healthier (think of the sodium in take out foods and store-bought frozen meals).
I have a FoodSaver® vacuum sealer http://www.foodsavercanada.com/Index.aspx (pictured above) that does the job nicely. It sells for around $200.00 with extra bags costing ~$40.00 for a 6-roll pack. There is a manual product available at Home Hardware but I’m not familiar as to how it compares.
Stay tuned…in January I’ll show you in pictures how I create a home-made frozen meal.
Have a Safe and Happy Holiday Season!
Mark
Courtesy your friendly neighbourhood BMI trainers!
Just because it's the Holidays doesn't mean you should take a break from your fitness!
Try the following to stay active this season.
DO NOT GO INTO THE HOLIDAYS WITHOUT A PLAN. I REPEAT: DO NOT!
Ask for an early Christmas gift. Workout wear and dumbbells, dvds and use them!
Set an alarm to remind yourself to move. If you cannot get in a complete hour, break it up into 15 or 30 min increments. It all adds up.
The library loans DVDs, borrow some and use them.
If you live in an apartment building or can access one, use the stairwells as your personal gym. Up and down, up and take the elevator down if your unable to get down. There are stairs on either side Sprint/walk the length of the hallway, climb the stairs and repeat, until your at the top. Be creative.
Join the mall walkers. Most malls have seniors walking before shoppers start their day. If they don't create your own group, ask a friend to help you stay committed to your fitness lifestyle. Stay focus on your task of walking.
Pick 1 or 2 strength exercises to do each and every morning.
Use your Kitchen Table Chair as the chair u watch TV in. You will keep a tall posture meaning you will burn more.
If watching TV every commercial stand up go to the wall and either do a wall sit or wall push ups.
Go walk the Parliament Hill Christmas evening lights at dark.
Spend the day at a museum, you will walk the whole day you’re there.
Cut the elevator out of your shopping at malls, take the stairs.
Park your car at the other end of the parking lot to walk a bit.
Go swimming at your local pool during open swim (and enjoy the hot tub after).