Tuesday, August 26, 2014
From your Friendly Nutritionist (Aminowellness)
So are you struggling to figure out what snacks are a great option to enjoy mid-day to keep us going till dinner or mid-morning till lunch...
Step 1 - did you have a good solid breakfast???? well if you did and you followed my Build a Better Breakfast Tip Blog then you really shouldn't need a heavy snack or any snack at all before lunch! So maybe go back and look at what your breakfast looks like and find more filling lower cal foods that have fiber and protein to fuel you up longer to get yourself to lunch.
Okay so now its 3pm and your getting hungry... Lets see whats we can do about that...
Step 1 - Are you really Hungry or are you tired from lack of sleep last night or just thirsty and need some water???
Step 2 - Okay you are hungry and need a pick me up... So lets try to keep our afternoon snacks under 200kcals and lets try to find a Complex Carb with Protein or Protein with Complex Carb!
Heres my Top Picks!
3/4cup of Liberte Plain 0% Greek Yogurt + 1/2 cup Fresh Berries (or 1/4cup Fresh Tropical Fruits) - 140cals
1oz. of Low Fat cheese + 1/2 medium Apple sliced - 160cals
1 Slice little Big Bread (cut in half) + 2 tbsp of PB2 + 1/2 Small Banana sliced = 140cals (a twist on a mini Peanut butter Banana sandwich)
1 Tall Nonfat Skinny Vanilla Latte (hot or Iced) - 90cals
Baked Zucchini Sticks - Cup 1 Zucchini into French Fry sized match sticks and bake in the oven till golden brown. Sprinkle 1tbsp of low fat cheese over and broil to melt cheese on top. Make a dip of 1tbsp Greek Yogurt, 1tbsp Mustard, 1tsp Honey. Delicious! - 90cals
Carrots and Hummus dip (15 Carrot Sticks + 2tbsp light hummus) - 105cals
Small White Bean Salad: 1/3 cup of white beans with 1 tablespoon of sliced scallions, a squeeze of lemon juice, 1tbsp balsamic vinegar, 1/4 cup diced mushrooms 1/4 cup of diced tomatoes. - 115cals Remember beans are a good source of dietary fiber, protein, and iron.
Southwest Spinach Salad: 1 cup baby spinach leaves, 1/3 cup of Black beans, 1/4 cup of Corn, 1/3 cup diced tomatos. in a seperate bowl mix your favourite southwest spices like Cyaene pepper, garlic and the like and mix with 2 tbsp fresh salsa (mixed with 1tsp of balsamic and 1tsp mustard) - 125cals
8 Strawberries Sliced with 1.5tbsp of Goats Cheese - 105cal
1 Enlightened Ice Cream Bar - Coffee orMango is only 70cals (8g Protein, 5g Fiber BTW)
Well there you have it! Enjoy your favourite snack here with a LARGE glass of Water and your good to go! Enjoy guilt free these delicious snacks knowing your putting good healthy food into your body to get you fueled till dinner!
Have a healthy Day - John
Thursday, June 19, 2014
(Use these 10 steps to making healthy eating choices)
1. Choose Plant Based Foods most often! (Raw and cooked vegetables, fruits, legumes and beans, nuts, seeds and whole/spouted grains). Include Dairy, Meat and Seafood in addition as to supplement nutrients and add moderate taste and for food preference.
2. Choose Rich Whole Complete Protein Sources and include them into each meal and snack!
3. Build a Better Breakfast and Eat it Everyday! Ė Use my Build a Better Breakfast Post to help you.
4. Make your Selections Nutrient Dense! Ė Variety is the spice of life, right? Choose a variety of foods in different colors and types to get the most out of your meals and snacks! Shop the outsides of the stores most often to limit the processed foods you consume. The more Whole Naturally made foods you consume the better you will feel. Most processed foods have unhealthy added fats, sugars and sodium. (See 6/7 below for more info on these).
5. Make Fiber your Friend Ė Choose Whole Fiber sources from rich complex carbs and whole grains. If itís hard, consider trying fiber supplements only as a last resort to increase intake. Use Toppers like Chia Seed mixes or Nutriclense as a natural unprocessed way to add nutrients and fiber to your meals.
6. Limited Added Sugars and Sodium Ė By Choosing unprocessed foods more often you will likely be limiting the added sugars and sodium anyway. Most nutrient dense whole food choices donít have added preservatives, processed oils, sugars or salt. Whole Grains, Freggies and many dairy choices have naturally occurring sugars or sodium so the key is to limit the ADDED ones which our bodies donít really need.
7. Choose Healthy Fats Ė use nutrient rich food sources like Salmon, Avocado, Almonds and flax etc. and add other sources of non-extracted oils and other Unsaturated fats to supplement
8. Say no to White!!! Choosing White Bread, White Pastas and White Rice or Potatoes more frequently can negatively impact your bodyís glucose and Insulin Response Systems. These types of Foods are extremely high on the GI Index. Also instead of opting for the Brown or Whole Wheat Option (unless high in fiber/protein) opt for Whole or Sprouted Grain choices that are higher in fiber and protein per serving If you would enjoy a pasta or rice option find one that has a higher fiber or protein source to reduce Insulin spikes and improve GI numbers.
9. Pay Attention to Packaged Serving Size and Portion Control Ė When counting Calorie input/output this is a key. When youíre choosing more nutrient rich foods that contain fewer calories you will be able to eat more of them thus feeling fuller and fueling your body better.
10. Allow Treats in moderation!!! Restricting or cutting out certain food choices we love is just plain stupid. Allow room in your eating plan for small amounts of the Treats you enjoy. Donít call them Cheat Foods or embrace a bad habit just to eat them. Just enjoy them as a regular part of your healthy eating plan in small moderation and by doing so you will be less likely to fail in the long run. By cutting something and restricting it you crave it more and end up binge eating it more frequently creating more bad habits instead of replacing that habit with a better one. Things like Wine and Chocolate should not be cut out completely but enjoyed properly.
Monday, June 02, 2014
Heres the Formula used to Calculate your TEE (total energy expenditure)
Thats the number of cals PER DAY you eat to maintain your current energy level without lossing weight in a healthy person
You need to know your weight in kg's (lbs / 2.2)
1. Calculate REE = Weight in kg x 0.9 x 24
2. Calculate EPA = % number for activity level x REE
3. Calculate TEF = EPA + REE then x that by 0.1
4. Calculate finally TEE = REE + EPA + TEF
% of Activity Level
0.20 for low sedentary
0.30 for higher sedentary
0.45 for light to moderate
0.65 for moderate to heavy
0.90 for heavy to exceptional
1.20 for extreme
Once you have your TEE (Total Energy Expenditure)
then you take 1,000 off that to get a number which is your calorie intake amount you need to be able to loose 1.5-2.0lbs per week safely!
Monday, June 02, 2014
This Weeks LAST CHANCE WORKOUT:
To Successfully Complete the Challenge this Wednesday June 4:
Complete the UC Breakfast for the Day (earn your points)
Complete 40mins minimum of Cardio Exercise
4 Sets of 15 Reps - Core Exercises (your choice)
ST50 - Pick any other Strength or Resistance Exercise and complete 50 Reps of that exercise!
Let us know on thursday how you did!
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