Egg & Bacon Cups

If you did a survey and asked what the typical American breakfast looked like, more often than not, it looked a lot like sunny side up eggs with good ol' bacon.  Whilst this is not my go-to breakfast option, I was intrigued when I came across this unique spin on the traditional bacon and eggs. Its easy and prep time is less than 30 minutes. Not to mention, you can make a bunch of these and store for quick high-protein snack.

What You Need:

6 strips bacon

6 eggs

1 slice American cheese

Black pepper to taste

Butter or cooking spray

Muffin tin

Steps:

Preheat oven to 400 degrees.

 Lightly grease muffin tin. You can use butter or cooking spray.

 Line each muffin cup with bacon. If its too long, just cut off the extra bit and use to line the bottom. 

Gently crack each egg to fill each bacon-lined cup. 

Cut cheese slice into six equal parts then place each piece on top of each egg. 

Season with black pepper or any herbs or seasonings you prefer.

Once oven is heated, pop the muffin tin inside and bake for 15 - 20 minutes (I like my eggs hard so I leave mine in for 20 minutes). 

  

  

Voila! Its time to eat!

National Nutrition Month 2014

As we await the long anticipated start of the spring season, we have another reason to be excited about March - its National Nutrition Month 2014! According to the Academy of Nutrition and Dietetics, it's a national education campaign that places the spotlight on "making informed food choices and developing sound eating and physical activity habits. "Enjoy the Taste of Eating Right" is this year's theme which highlights how nutrition and taste can be brought together to craft healthy meals.

How do you make healthy meals more enjoyable? Let me hear some of your tip and tricks!

Going Bananas!

Hands-down, my favourite dessert is ice cream. There is simply no competition in this category for me. Throwing all cares out the door, I would indulge in this treat at breakfast, lunch, dinner and three snacks in between. But of course, my sense of logic and rationale wins - some of the time - and I'm able to limit my indulgence to every once in a while. Needless to say, the comfort that I get is always at the back of my mind.

Bananas have always been one of my go-to snacks during my day or as part of a healthy breakfast. I never thought of it as a dessert until a friend of mine suggested these potassium-packed fruits. She recommended using frozen bananas to make my own ice-cream. Add a little chocolate syrup and chopped nuts and you've made your own low-calorie banana split!

Recipe:

2 frozen bananas, crushed
2 tbsp chocolate syrup
1 tsp. peanut butter, crunchy

Fresh Starts

Each new day brings the potential for a fresh start. It's something that we welcome and yearn for. It's  the desire to leave mistakes and failures at yesterday's doorstep so that we can move forward without the weight of regret and disappointment. It's no wonder why we make a catalogue of resolutions at the genesis of each new year or for some, at the start of a new month. Having a fresh can really help us to feel rejuvenated and more enthusiastic about our diet and fitness regimen. It can give us a clean slate to move forward  if we haven't been more "naughty than nice". 

I have been looking for a way to detoxify my body for some time now but I have been so turned off by complicated and downright unappealing methods that I've seen over the internet. Besides the fact that some of these ingredient can get costly and are sometimes difficult to find on the island, who really wants to drink cayenne pepper,  maple syrup or apple cider vinegar? I was a very selective eater as a child and even though I find that I've outgrown that, there are just some things that I feel should be used in its conventional methods of usage.  It wasn't too long ago when speaking with one of my co-workers who is an avid health nut (he and wife are manly vegetarians, although they allow themselves a cheat day each week), he told me about a cleanse that he does at the start of each week. He said all I needed was strictly sea salt - absolutely no iodized salt - and water. Similar in effect to an enema, this saline solution is ingested orally and subsequently cleanses the entire GI tract, eliminates gas and balance pH level throughout. And the best part of this flush? It's so uncomplicated and budget-friendly!   

Instructions:

1. When you wake up in the morning, before eating or drinking, add 1tablespoon sea salt to 1 quart of warm or room temperature water. You can use filtered or spring water.
2. You might want to hold your nose, like I did, while you drink the solution because salt water is never easy to swallow. But over time, I've heard that you'll acquire the taste (though it's still a work in progress for me).
3. Drink entire solution within a few minutes for optimal results. After drinking the solution, follow it up with another quart of water within 30 minutes and stay away from food and other drink until two hours have elapsed.
4. Now sit back and watch the flush do its thing. You'll experience bowel movements with one to two hours. after all the waste has been eliminated (when series of bowel movements have stopped), you're free to have some breakfast (finally!)

You'll be feeling very light and free. l would love to hear about your experience with the sea salt flush as well as tips and questions you may have.

Coconut Oil: What You Didn't Know

Food choices consist of everything that is important to people;  and culture plays a very important role in the types of foods we eat, how we prepare it and how we present it. Our choices represent who we are and where we come from which is a beautiful thing.

One of the things I love most about living in Caribbean is that coconut is one of our most beloved food. From our Sunday rice and peas to refreshing coconut water as well as, let's not forget, good ol' coconut drops. However, what's more remarkable about this fruit is how nutritious and beneficial it is to your health. Though it has gotten a bad reputation in the past, current research have shown that it's time for this "prodigal" fruit to return to our diet.    

Here are 10 healthy facts about this wonder-fruit:

1.     Coconut oil contains short term medium-chain saturated triglycerides (MCTs), which is a "healthy" form saturated fat. Unlike trans fat, which is linked to heart disease,  depression and high cholesterol levels, MCTs is immediately converted to energy by the liver instead of being stored as fat.

2.     It boosts metabolism and increases energy. Therefore it is more likely to be burned as fuel than stored as body fat. Try adding one to two teaspoon of coconut oil to your salads and you'll be on your way to losing those pounds.   

3.     Because of its MCT properties, coconut oil is ideal for cooking at high temperatures. Unlike olive oil which oxidizes and converts to free radical at high temperatures, coconut oil has a high smoking point and subsequently maintains its healthy authenticity.

4.     A component of coconut oil is lauric acid  which contains anti-fungal, antibacterial and antiviral properties to boost the immune system. At a workshop conducted by the HEAL Foundation, acclaimed celebrity nutritionist and obesity consultant Ms. Naini Setalvad says, "The next best source of monolaurin after mother's milk is coconut oil with 50% of its saturated fat being lauric acid".

5.     Coconut oil has been found to benefit digestive disorders including irritable bowel syndrome and bacterial related stomach issues. Fatty acids in coconut oil contain anti-bacterial properties, which have a soothing affect on bacteria or parasites that cause poor digestion.

6.     Due to its fatty properties, coconut oil is more satisfying than carbohydrates or simple sugars. In fact, frequent hunger is a major clue that our bodies are not being fed properly.  consuming the right amounts of fats and protein will fuel our bodies adequately so we won't feel the need to indulge in sweet treats so often. 

7.     Coconut oil can also be used as an anti-aging product. it hydrates the skin and keeps the skin's connective tissues strong. This leads to fewer lines and wrinkles.  For healthy, glowing skin, Apply just a small amount of coconut oil directly to your skin on a daily basis. Be sure you use virgin coconut oil with no additives.

8.     Coconut oil fights bacteria to blame for tooth decay.  Lead researcher Dr Damien Brady, of the Athlone Institute of Technology in Ireland, suggests, ‘Incorporating enzyme-modified coconut oil into dental hygiene products would be an attractive alternative to chemical additives, particularly as it works at relatively low concentrations.’ 

9.     Protects against heart disease. Animal studies have shown that coconut oil in particular lowered total cholesterol, lipoproteins and phospholipids. The reason for this is that coconut oil is composed of medium chain triglycerides which are rapidly metabolized in the liver into energy and does not participate in the biosynthesis and transport of cholesterol.

10.   It tastes great with everything!

    

                                                                                                                                      

Eating Healthy On A Budget: College Edition!

If I could get a $100 for every time a client says to me, “Eating healthy is expensive”, I’d have a profitably side business just off that. The truth is, many, especially college students,  think that in order to eat healthy, you have to beak the bank. Subsequently, many students just put their diet and health on the back burner until they ten or fifteen pounds heavier and baffled as to how they gained so much weight. With a little forethought and planning, eating healthy on a budget is possible! Here are a few tips to help you lose weight or maintain your healthy weight.   

Cook Your Own Meals

Rather than buying expensive cooked meals, cook your own at home. This will save you calories and money. All you need are a few good recipes and a shopping list. Then you can make your own delicious low-calorie and low-cost meals. According to one study, planning out your meals for the whole day really does help you lose weight. Substituting fatty meats and over processed grain for high fibre food options such beans and whole grains not only makes you feel fuller for longer but its also more affordable.

Eat More Veggies!

Eating lots of fruit and vegetables are a must when it comes to losing weight. Because they're high in water and fibre and low in calories, the fill you up without adding pounds. But they don't have to be expensive once you buy them in season. Frozen veggies can be another great option, with just as much nutrition as fresh ones.

Learn What A Portion Looks Like

Its interesting for me to listen to clients whenever I ask them to do a 24-hour recall of what they’ve eaten. What I find is that most people, whether thin or overweight, underestimate how much they eat. They’re often shocked when I show them what a real standardized portion looks like. So, instead of buying expensive pre-portioned meals, I advise clients to get themselves familiar with proper portion sizes so they can help stop overeating. Easy way to do this is by using a kitchen scale or measuring cups to measure proper servings of your favorite foods. Do this a few times until you can eyeball portions. And try making recipes that offer built-in portion control, like mini casseroles in muffin tins.

Make Your Own Low-Calorie Snack

Grab your measuring cups and measure out individual servings of your favorite healthy snacks (whole-grain crackers, nuts, popcorn) to pack up in reusable containers or small zip-lock bags. You’ll be more mindful of the portions you’re consuming as well as saving money by buying less of those small packaged snacks. One of my favourite snacks is the extremely inexpensive and super healthy homemade popcorn. Popcorn kernels don’t cost much and you can air-pop them in the microwave. All you do is add 2 tablespoons of popcorn kernels in a brown paper lunch bag, fold over several times to seal and cook it in the microwave for a couple minutes or until you hear pops become more infrequent. Three cups of popped popcorn contains 3 grams of fiber and just 105 calories—provided you don’t add butter—and it’s a whole grain!

Write It Down!

Studies show that keeping a food journal helps you not only to keep track of what you're eating but it also helps you to lose weight. Technology has made it so much easier to keep track of what you eat. There are so many free apps like 40-30-30 or Lose It! - and then there's regular pen and paper. writing down everything you eat helps you lose weight. You can use a notebook and pencil or try one of the many free food-tracking apps, like Lose It! The important is to write down everything you eat. That will compel you to become more aware of what you’re eating.

Skip the Gym

Forget shelling out a bunch of money for gym membership. Instead, search for fun activities you enjoy for free like a sport. If you’re new to exercise start out with something as simple as daily walks. As you feel yourself getting stronger, you can increase the time and speed of your walks. Other options include hiking, jogging, playing a sport like football or netball and dancing. You can also find a ton of free workout videos online such as those on PopSugar Fitness on Youtube.

Eat less

Yes, if you just eat less food you will lose weight and save money. Start by splitting your

meals in half or substituting expensive meat options for cheaper vegetarian options like

beans, lentils and eggs.

2013 Summer Diet Survival Guide

Now that summer is well underway, we’re all ready to have more fun under the sun.  The great thing about summer is that everyone is more laid-back. School is out, the traffic is lighter so we can afford to sleep a little later in the mornings. This could spell disaster for our waistline since most activities during this season are centered around eating and drinking. So what’s a fit foodie to do?

Here are a few tips I’ve come up with to help you enjoy summer without busting the belt:

TGIF!!!

Here on our sweet island, we’ve become accustomed to the "woman a yaad" taking a break from the kitchen on Fridays. So Friday is usually the day we eat out. Even so, try to resist the urge to just “let go”. No matter what your weekend is like, always remember to:

•  Eat a healthy and satisfying breakfast.
• Always carry a healthy snack with you. Whether it’s a bag of nuts, protein or snack bar, having healthy snacks on hand makes it less likely to give into temptations.
• Devise a strategy. Think about your healthy options well before you’re starving and almost anything looks good to eat.
• If you’re eating out, try to cut back on how much you eat during the day since you’re more likely to eat more when dining out.
• Be mindful of how much you drink. While some make poor diet choices after a few drinks, alcohol can help to reduce anxiety-driven eating. Always remember, alcohol can almost double calories of carbs and protein so try to cut back when drinking on weekends.
• Give a little more during your workout sessions. Since we may be eating a little more, its only logical to sweat a little more to compensate.

Get This Party Started!

Summer and parties go hand in hand like bread and butter or chicken and chips. Many use such occasions as an excuse to forego your diet plans.  Here’s how to avoid these party tricks:

• Never go to a party on an empty stomach. Try a high protein snack or a small meal that loaded with protein and fibre to keep those stomach growls to a minimum. If you’re thinking of having a drink or two try to add some fat to meal, say almonds, to slow alcohol absorption to the bloodstream.
• Rather than hoping for healthy food options, why not bring some to the family get-together?
• Before going in the buffet line, survey and see which foods are your best bet and the select few you’d like to indulge on. This way you’ll avoid just piling things on your plate.
• Avoid going back for seconds. If your host insist and getting rid of the food, make sure to take along with you a small container to pack away seconds for taking home. Then station yourself away from the food table. Out of sight, out of mind.
• Never forget to fill up on water. Choose water over sugary drinks such as sodas and juice. Drinking alcohol? Alternate water a glass of water between drinks.
• Fill two thirds of your plate with the good stuff like veggies and protein and leave half for the not-so-healthy stuff like creamy Mac & Cheese. That way, you won’t feel so deprived. And avoid the regular stuff like rolls and chips that you can eat anytime.
• Dress to kill. The more fitted your clothing is, the more you’re conscience about what you’re putting into your mouth. So avoid the baggy, loose fitting clothes, or you won’t realize just how your waistline has expanded. 

Can You Trust Food Labels? Part II

So  we learned that even though some labels say products are low fat or fat free, they make still contribute to a considerable amount of fat when the servings are added up and they may contain a lot more sugar than the full-fat versions. “Hydrogenated” oil equals trans fat no matter what the labels say. This installment of the Nutrition Files, I’ll be addressing the biggest craze since low carb: Gluten-Free

Gluten-Free



At the start of the new millennium, carbs was the nutrient everyone loved to hate. It got blamed for everything - from weight gain, acne to even cancer. If something bad happened to you, it could somehow be traced back to the bread and rice you’d been eating. Popular celebrity diets like Atkins and the Zone – made famous by celebs like Renee Zellweger & Jennifer Aniston – didn’t help to put the public’s mind at ease either. Rather, it fostered a love-hate relationship with the nutrient that has transcended time. Yes, it may not look exactly the same but our disdain for the idea of eating carbs is still clearly evident when we see the latest villain in town: gluten.  Although it’s a protein, its mainly found in wheat barley and rye – in other words, carb foods.  Gluten-free products have been on the rise. Sales of gluten-free products have increased from $4.8 billion to $6.1 billion from 2009 to 2011, jumping by 27 percent (SPINS, 2012). Yes, carb-hate is here to stay. But does gluten really deserve all this bad press? Not unless you have celiac disease or gluten sensitivity which result in diarrhea or migraines when you ingest this protein. Otherwise, its just a lot of money down the drain as gluten-free products can be quite expensive. And as with the previously mentioned label buzz words, gluten-free doesn’t always mean its going to help you lose weight or is even healthier. To compensate for the lack of gluten (it helps give processed foods its spongy and stretchy texture, as well as thicken sauces and soups), these products are usually reinforced with more calories, fat, starch and sugar to make them more appetizing. They are also lower in fibre and lack the vitamin enrichment such as iron and B vitamins that gluten containing products have. So unless gluten gives you a bad vibe, I suggest you steer clear of these products.



Can You Trust Food Labels? (Part I)

I, like so many others, have been trying to find new ways to be healthier. That means exercising more, making healthier and cleaner food choices – cutting down on processed foods - and eating in smaller portions. To the untrained eye, though, it can be so easy to get fooled by all the gimmicks and misleading advertising that are so common in the supermarket or grocery store.  We may look out for “whole grain” or “low fat” products thinking we’re making healthy choices. We may even get carried away into thinking that we can get away with more serving because it won’t budge our waistlines. But just because something says “whole grain” or “low fat” doesn’t necessarily mean its completely harmless.  So how do I avoid these deceptive traps? Read on to find out more!

Whole Grains

Whole grains contain 25 percent more protein and 78 percent more fibre than white flour so it is definitely healthier. Manufacturers have made concerted effort to capitalize on this fact. A reported 71 percent of Americans were trying to consume more whole grains, according to the Food and Health survey in 2007. Yes, its not surprising since the number of whole grain products grew 18 percent in 2005, a drastic jump from less than 1 percent annually in 2001-2004 (Post, 2007). But with so many different products to choose from, how do you separate the real from the fake? By ensuring you read food labels carefully. Ensuring that the product you buy is labeled 100 percent whole grains rather than “made with whole grain”. That’s because while the latter may contain whole grains, it may also contain mostly refined or white flour. Another clue is that the first ingredient should state whole. The fibre content also can help differentiate from the pretenders. Genuine products usually have three to four grams per serving.

Low-Fat & Fat-Free

 More than 2,000 new low-fat or reduced fat products hit the market in 1997 (Prepared Foods). According to another survey, 88 percent of the U.S. adult population consumes low or reduced fat products. And why not? With all the hype surrounding trans fat, cholesterol and saturated fat, its no surprise products sporting these labels seem like a safe bet. But don’t be fooled. Where these products lack in amount of fat, they make up for in calories. Sometimes they contain nearly as much as the full-fat counterparts. Rule of thumb - if they say “fat-free”, they usually contain a ton load of sugar and vice versa with “sugar-free” products. So be sure to check the labels. Compare these low-fat, reduced fat and fat-free products with the full-fat version to see whether there is really much of a difference. Its also good to remember that fat is not all bad. In fact, including 30 percent of fat to your diet can actually help you lose weight. That’s because fat helps to fill you up so you eat less overall. That adds up to pounds being lost. If the counterfeit products just aren’t cutting it, all hope isn’t lost. Aim to boost your intake of monounsaturated fats such as avocado pears, sesame seeds, almonds and olive and canola oils in addition to omega-3 fatty acids found in fatty fish like salmon.



Trans Fat

Trans fat occurs when hydrogen molecules are added to a polyunsaturated fat. Though this may happen naturally in trace amounts in some foods - meat, lard and dairy products – but for the most part, it occurs in food production process when making vegetable oils. Because this form of fat is more stable, it helps to increase the shelf life of food products. But what’s good for the shelf isn’t always good for your heart. Studies show that higher intakes of these fats are linked to increased risk of heart disease and other chronic diseases (Stender and Dyerberg, 2004). But before you buy the next “trans fat free” product, you may get more than what you bargained for. “No trans fat” may actually mean 0.5g per serving. Multiply those servings and you’re getting a significant amount of trans fat in your diet. Another trick is that food companies have come up with a stable fat that can be termed trans-fat free by using fully hydrogenated oil. But scientific research reveals its true nature which shows that it lowers the good cholesterol while causing a considerable increase in blood sugar levels. So avoid the pitfalls by check the food labels. Key words to look out for are “hydrogenated” – whether fully or partially.

References:

Food & Health Survey. (2007). Consumer Attitudes toward Food, Nutrition & Health: A Trended Survey. Retrieved from http://www.foodinsight.org/Content/6/2007Survey-FINAL.pdf.

Post, Robert. (2007, November). Just Ask for Whole Grains. Kansas City, USA. Retrieved from http://wholegrainscouncil.org/newsroom/whole-grains-momentum-surges.

Stender, S., Dyerberg J. (2004). Influence of transfatty acids on health, Annuals of Nutrition & Metabolism, 48(2), 61-66. 





***DISCLAIMER***: Photographs used in this blog entry should be used as examples of common food labels. Author makes no inference with regards to the integrity of the claims made by these food labels or their companies. It is recommended to use to the guidelines mentioned in the blog to decide which products live up to their claims.

Understanding Food Exchange List

I often get questions from clients regarding the use of food exchange lists. Many seem to not understand how to use them in order to achieve their weight loss goals. But its really quite simple to use, once you understand that its just a matter of substitution. If you, like many others, have ever found food exchange list difficult to use or understand, please continue reading.

When using the exchange list, a particular food in a certain category of food may be switched (exchanged) or swapped with any other food item on the same list in the specified portion.

You will notice with the food exchange lists, they are grouped into basic categories such as vegetables, fruits, staple foods, meats, fat and milk. Each list contains a group of measured foods of approximately the same nutritional value – carbohydrates, fat and protein. So within each group, you’ll see how much of each food you can eat for the same amount of carbohydrate, protein and fat.

For example, according toMeal Planning for Diabetes (1994), one starch portion gives 70 calories, 15 grams of carbohydrate and 2 grams of protein. So, one thin slice of bread gives the same nutritional value as one small hot dog roll. In other words, if your diet plan states you can have three portions of starches, instead of three slices of bread, you can have two slices and one small hot dog roll.

You can swap foods within a group because they’re comparable in nutrient content and the way in which they affect your blood sugar.

More Examples:

Fruit portion: 40 calories, 10 grams of carbohydrates

1/2 grapefruit = 1/2 cup of orange juice

Meat portion: 73 calories, 7 grams protein, 5 grams fat

1 small drumstick = 2 slices chicken breast (3 1/2 cm x 7 1/2 cm)

Reference:

Zephirin, M., & Hagley, K. (1994). Meal Planning for Diabetes. Caribbean Food and Nutrition Institute.

Bite of The Week

Ok, so if you’re like me and you dread the big “C” – cancer – I’m quite sure decreasing your likelihood of developing any of its many forms.  Yes, we can’t deny hereditary factors but we also know that there are many other external factors that contribute to our developing these diseases. My favourite is, of course, what I eat. We’ve heard it time and time again. Studies prove it. You really are what you eat.

One vegetable provides not only powerful phytonutrients that neutralize carcinogens, but also stimulates detoxifying enzymes that help the body rid itself of cancer-causing and other harmful toxins.

Can you guess the vegetable?

The Award Goes To:

Yes, broccoli is one of the richest food sources of the flavonoid kaempferol, which has shown protective benefits against ovarian cancer.

Something I didn’t know: It contains a compound called Indole-3-carbinol.

Why is Indole-3-carbinol Important?

ü  reduces the risk of breast and cervical cancers

ü  Helps suppress the spread of existing cancer.

And just when you think things can’t get any better, broccoli does it again!

It’s a superior source of folate.

Why Is Folate Important?

ü  Necessary for making and protecting DNA, producing new blood, forming new cells, and synthesizing protein.

ü   Tied to a decreased risk of some cancers in adults

Folate is one of the most important nutrients for pregnant women.

Why?

ü  Supports proper development of the fetal nervous system and protects against neural tube (birth) defects.

ü  Research shows that women are twice as likely as men to experience depression, and numerous studies have linked folate deficiency with depression.

Wait, One More (Benefit):

ü  Broccoli helps reduce bloating and water retention associated with premenstrual syndrome