Monthly Archives: August 2019

The words “weight-loss” and “snacks” often appear in the same sentence.  But that might also bring thoughts of “tasteless,” “cardboard,” and “completely unsatisfying”, right?

Let me give you my best weight-loss friendly snacks that aren’t just nutritious but also delicious!

What’s my criteria you ask?

They have to be nutrient-dense whole foods where a little goes a long way;  foods that contain protein and/or fibre.

1 – Nuts

It’s true – nuts contain calories and fat, but they are NOT fattening!

Well, I’m not talking about the “honey roasted” ones, of course. Those probably are fattening.

Studies show that people who eat nuts tend to be healthier and leaner.

By the way, nuts also contain protein and fiber, which means a small amount can go pretty far in terms of filling you up. Not to mention the vitamins and minerals you can get from nuts.

Did you know that almonds have been shown to help with weight loss? At least 10% of the fat in them is not absorbed by the body, and almonds can also help to boost your metabolism!

Tip: Put a handful of unsalted/unsweetened nuts into a small container and throw it in your purse or bag.

2 – Fresh Fruit

As with nuts, studies show that people who tend to eat more fruit, tend to be healthier. (I’m sure you’re not too surprised!)

Yes, fresh fruit contains sugar, but whole fruits (I’m not talking juice or sweetened dried fruit) also contain a fair bit of water and fiber; not to mention their nutritional value with vitamins, minerals, and antioxidants. And fresh fruit is low in calories.

Fiber is something that not only helps to fill you up (known as the “satiety factor”) but also helps to slow the release of the fruit sugar into your bloodstream and reduce the notorious “blood sugar spike.”

Win-win!

Try a variety of fruit (apples, pears, berries, etc.) and pair that with a handful of nuts. 

Tip: Can’t do fresh? Try frozen. Plus, they’re already chopped for you.

3 – Chia Seeds

This is one of my personal favourites…

Chia is not only high in fibre (I mean HIGH in fibre), but it also contains protein and omega-3 fatty acids (yes THOSE omega-3s!). As well as antioxidants, calcium, and magnesium. 

Can you see how awesome these tiny guys are?

They also absorb a lot of liquid, so by soaking them for a few minutes, they make a thick pudding (that is delicious and fills you up).

Tip: Put two tablespoons in a bowl with ½ cup of nut milk and wait a few minutes. Add in some berries, chopped fruit or nuts, and/or cinnamon and enjoy!

4 – Boiled or poached eggs

Eggs are packed with nutrition and most of it is in the yolk.

They contain a lot of high-quality protein and a good amount of vitamins and minerals.

And recent research shows that the cholesterol in the yolks is NOT associated with high elevated cholesterol or heart disease risk.

Yup, you read that right!

Tip: Boil a bunch of eggs and keep them in your fridge for a super-quick (and nutritious) snack!

5 – Vegetables

I don’t need to tell you how great these are for you, but just maybe I need to sell you on the delicious “snackability” of these nutrition powerhouses.

Veggies contain fibre and water to help fill you up, and you don’t need me to tell you about their vitamins, minerals, and antioxidants, right?

You can easily open a bag of baby carrots and/or cherry tomatoes and give them a quick rinse (they’re already bite-sized).

Tip: Use a bit of dip. Have you put almond butter on celery? How about trying my new hummus recipe below?

Go ahead and try one, or more, of these healthy snacks. Prepare them the night before if you need to. They will not be “tasteless,” like “cardboard,” or “completely unsatisfying.” Trust me.

Recipe (Vegetable Dip): Hummus

Ingredients (Makes about 2 cups)

1  can chickpeas (garbanzo beans), drained & rinsed

⅓ cup tahini

1 garlic clove

2 tbsp sesame oil

2 tbsp lemon juice

1 dash salt

1 dash pepper

Instructions

1. Put all ingredients into a food processor and blend until smooth. You may need to thin it out with a bit of water, so add it 1 or 2 tablespoons at a time and blend.

Serve & enjoy!

Tip: Don’t like sesame? Use an avocado in place of the tahini, and olive oil in place of the sesame oil.

References:

https://authoritynutrition.com/20-most-weight-loss-friendly-foods/

https://authoritynutrition.com/foods/almonds/

http://www.precisionnutrition.com/encyclopedia/food/almonds/

https://authoritynutrition.com/is-fruit-good-or-bad-for-your-health/

https://www.dietvsdisease.org/best-fruits-diabetics/

https://authoritynutrition.com/foods/apples/

https://authoritynutrition.com/fresh-vs-frozen-fruit-and-vegetables/

https://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/

http://www.precisionnutrition.com/encyclopedia/food/eggs/

Have you ever notice that some foods keep you feeling full longer? And others give you the munchies an hour later? That can make the advice to “stop eating when you feel full” a bit tricky if you’re picking foods that aren’t filling.

That’s a phenomenon called satiety. It’s the feeling of fullness, of being satisfied and satiated. It’s is the opposite of hunger and appetite.

The satiety index is a rating of foods that have been tested for the satiating effect in a 240 calorie (1,000 kJ) portion size. The scale scores foods based on whether people feel extremely hungry, hungry, semi-hungry, no feeling, semi-satisfied, satisfied, or extremely satisfied. Similarly to the glycemic index, the response to white bread was set to be 100. Foods that are more filling have numbers higher than 100. Foods that are less filling have numbers lower than 100.

Characteristics of foods with a high satiety index

There are a few common characteristics of highly satiating foods.

Foods that are more filling (i.e., have a high satiety index) tend to have more protein. Protein is considered to be more filling than either carbohydrates or fats.
They also tend to have more fibre. Because fibre is not digested, it provides bulk. This bulk tends to help you feel full longer because it slows down emptying of the stomach and digestion time.
Highly satiating foods tend to have more volume for the same amount of calories; this means they tend to take up more space with water or air.
They tend to have less fat.
Highly satiating foods are also generally whole and less processed.

If you think about the feeling of fullness, it makes you not want to eat at that moment. It wards off the feeling of hunger. Eating more foods that have a higher satiety index are more filling, and therefore can help you to eat less overall.

This is one strategy to use if you feel hungry all the time, or if you’re trying to lose weight.

What foods keep you feeling full for longer?

Some foods that score higher than white bread (100) on the satiety index are:

• Boiled potatoes (323)
• Fish (225)
• Oatmeal/Porridge (209)
• Oranges (202)
• Apples (197)
• Brown rice pasta (188)
• Beef steak (176)
• Baked beans (168)
• Eggs (150)

Some foods that score lower than white bread (100) on the satiety index are:

• Ice cream (96)
• Chips (91)
• Yogurt (88)
• Peanuts (84)
• Mars bar (70
• Doughnuts (68)
• Cake (65)
• Croissant (47).

If you want to feel full and more satiated, then choose foods from the first list that score more than 100.

The satiety index is a measure of how filling and satisfying food makes you feel. The higher the score, the fuller you feel. Eating foods that score higher on the satiety index can help reduce food intake.

Foods that are very satisfying (satiating) tend to be protein-rich, fibre-rich, lower in fat, whole, less processed foods. Things like boiled potatoes, fish, oats, fruit, meat, and legumes.

Foods that are not very satiating tend to be higher in carbohydrates, fat, and are more processed; things like ice cream, chips, doughnuts, cakes, and croissants.

If you want to feel full longer, then choose more foods that are highly satiating and fewer foods that are not.

Recipe (Highly satiating): Not your average boiled potatoes

Ingredients (Serves 6-8)

2 lbs mini potatoes
2 cloves garlic, minced
1 cup vegetable stock
1/4 tsp salt
1/4 tsp black pepper
1 tbsp fresh chives (or 1 tsp dried)
1 tbsp fresh parsley (or 1 tsp dried)
½ tbsp fresh thyme (or 1 tsp dried)

Instructions

In large pot place potatoes, garlic, stock, salt & pepper. Cover and bring to boil and simmer for 15 minutes.

Check for doneness by piercing gently with a fork. Add more water if needed.
When done toss with herbs.

Serve & enjoy!

Tip: You can drizzle with a touch of olive oil if you like.

References

https://en.wikipedia.org/wiki/Satiety_value

http://www.healthline.com/nutrition/15-incredibly-filling-foods#section1

http://www.healthline.com/nutrition/foods-you-can-eat-a-lot-of

https://www.researchgate.net/publication/15701207_A_Satiety_Index_of_common_foods

In a nutshell, intermittent fasting is just that: fasting intermittently.

It’s limiting calorie intake during certain hours/day or days/week. It’s more of an eating pattern than a diet. It limits when to eat, and not so much what to eat. And that’s part of it’s appeal to people who don’t want to count calories or use their food log to track everything.

Some would say that it’s a more natural way to eat because humans evolved without refrigerators, drive-throughs, or 24-hour convenience stores. We now have access to food (including junk food) all day long, so eating several meals per day plus snacks may be less natural than fasting from time to time.

There are lots of variations on this theme. They include:

● 16/8 which is 16 hours of fasting, and eating only within the other 8 hours (often 1:00 pm. – 9:00 p.m.);
● 5:2 days of fasting, where you eat regularly for five days of the week, then take in just 500-600 calories/day for the other two (non-consecutive) days.

Is intermittent fasting effective for weight loss?

Intermittent fasting can help to lose weight because it can help you to eat fewer calories, and burn more calories too.

Lots of people say they have success with it. But what do the studies say?

According to one review study, intermittent fasting helped people to lose 3-8% of their weight  over 3-24 weeks. In this study, people also lost 4-7% of their waist circumference (i.e., belly fat).

Another study of 100 people with obesity showed that after a year, the people who fasted on alternate days lost more weight than people who didn’t change their eating pattern. But, (and here’s where it’s interesting) they didn’t lose any more weight than those on a calorie restricted diet. Out of the people who were to follow the intermittent fasting protocol, 38% of them dropped
out.

Sticking with a diet is one of the keys to weight loss success. So, if you can’t stay with a weight- loss diet, you’re less likely to lose the weight and keep it off.

Before you consider intermittent fasting

Intermittent fasting is not for everyone. People who are underweight, or have eating disorders shouldn’t fast. Neither should women who are pregnant, trying to get pregnant, or are breastfeeding.

Certain medical conditions can be worsened with longer periods of fasting. Also, people taking certain medications can be prone to side effects with intermittent fasting as well.

One of the reasons people drop out of the intermittent fasting eating pattern is that it’s hard to stick with the fasting part. They eat more than the allowed (low-level of) calories when they’re supposed to be fasting. And when they finish fasting, they may overindulge due to the reaction of the appetite hormones and hunger drive while fasting. None of these will help with weight
loss.

Also, the hours and days of fasting can be very difficult. So having strong social support will be key to those intermittent periods of fasting. Sticking to a (healthy, nutrient-dense) weight loss diet is the key to success, and intermittent fasting can be difficult for many people to stick with.

Intermittent fasting is a weight loss trend that seems to work for some people. It can help to lose weight and reduce belly fat. But, it isn’t safe for everyone. Many people should not try intermittent fasting because it can be risky. It can also be difficult to stick with.

For the best chance of long-term weight loss success, finding a diet, you can stick with is key.

What about you – Have you or someone you know tried intermittent fasting? What were the
results? Let us know in the comments below.

Recipe (Whole food): Almond Butter Energy Bites

Ingredients  (Makes about 12 energy bites)
1 cup oats
⅔ cup almond butter
½ cup chocolate chips (semi-sweet and dairy-free if possible)
½ cup flax seeds, ground

2 tbsp honey

Instructions
Combine all ingredients in a medium bowl and stir.
Using a tablespoon to measure, roll into about 12 energy bites.
Serve & enjoy!
Tip: You can roll the bites to coat them in cocoa powder for a bit of extra flavour and to prevent
them from being too sticky.

References

https://authoritynutrition.com/intermittent-fasting-guide/
https://www.health.harvard.edu/heart-health/not-so-fast-pros-and-cons-of-the-newest-diet-trend

You don’t have to be a health nut to know that soda isn’t good for you. But is it really all that bad?

Is it OK to just have it once in a while? And if you’re going to have it, is it better to have the regular ol’ sugar-filled version or the zero calorie “diet” kind?

Regular soda – as bad as they say?

Well, let’s weigh-in on the facts:

The verdict on soda

Neither regular or diet soda are going to improve your health. They are literally devoid of any health benefits. In fact, both are linked to significant health issues.

So what should you choose?

The best bet would be to steer clear of both, if you can. However, if you do decide to have a soda from time to time, the choice is ultimately up to you.

If you’re sensitive to sugar, then perhaps the diet soda may be your best bet. But, if artificial sweeteners wreak havoc on your digestive system, you may want to go with the regular soda instead.

What to drink instead

The healthiest drink you can give your body is plain old water. And while water may not seem as exciting as soda, you can shake it up by adding lemon, lime or berries – or even cucumber and mint for a bit of flavour.

Sparkling waters (sugar free and artificial sweetener free) can also be a great alternative for a soda replacement since they still contain some bubbles and fizz.

Recipe: Lemon-Lime Refresher Recipe

Ingredients

3 cups of water (filtered, sparkling or even better – coconut water!)
¼ cup of fresh lemon juice
¼ cup of fresh lime juice
2-3 tbsp of maple syrup or honey (or Stevia to taste for a sugar-free alternative)
½ tsp sea salt or ¼ tsp Himalayan pink salt
Ice cubes

How to prepare

Combine all ingredients well. Then sip throughout the day and enjoy.

References

Wiley Online Library – Diet study & waist circumference study
CNN – Diet Soda May Do More Harm Than Good
Harvard School of Public Health – Soft Drinks & Disease
American Heart Association – Sugar 101
Healthline – Is Diet Soda Safe for Diabetes?