Always shop the perimeter for the healthiest food.

Myth.  While I’m certainly not disagreeing that fresh fruits, vegetables, lean meats, whole grains, and low-fat dairy can be found on the outside of the supermarket, there are some healthy options found in the aisles that don’t deserve to be neglected.  Ingredients like dried beans, whole grain pasta, canned tomatoes (make your own pizza OR pasta sauces!) and oats for morning oatmeal are found in the aisles.  Also, food manufacturers and grocery stores have caught on to the “shop the perimeter” message and are adding in unhealthy options in those areas to entice you to shop more.  Always, always, read ingredient lists – or better yet, choose lots of whole foods like fruits and vegetables that don’t need ingredient lists!

Diets are not always the best way to get healthy.

Truth.  A typical “fad” diet will usually emphasize the restriction of certain foods or entire food groups as the best way to lose weight.  Anytime that you restrict your calorie intake so drastically you will certainly lose weight, but this is not a long-term result!  As soon as you stop following the diet and return to your previous eating habits, it is very likely that any weight you lost will be put back on.  The best, and most effective way to lose weight and keep it off for the long-term is to follow a healthy lifestyle plan instead of a diet – plan to eat a variety of delicious, nutritious foods, and plan to be active every day or at least 4-5 days a week.  Implement changes to your entire lifestyle and you will begin to see the benefits!

Going vegetarian or vegan is a great way to lose weight.

Myth… sort of.  Some studies do report vegetarians and vegans having lower body weights and/or fat mass, but this should not be your motivation for trying out these types of diets.  Simply put, vegetarian and vegan diets can be done very poorly if you choose less-than-ideal foods.  Think about it – cookies and chips can be vegetarian, right?!  It’s important to make sure that you’re getting all of the protein and calories you need on these diets, not to mention certain important vitamins like iron and vitamin B12.  Again, speak to an R.D. if you have questions about these kinds of diets – they’re the nutrition experts!

Assistance provided by Megan Skinner

1. Instead of BACON, choose LEAN PROTEIN. Choosing leaner protein options like pork tenderloin or grilled chicken allows you that extra protein without adding lots of  calories, sodium or fat.  Try grilling extra pork tenderloin, chicken or salmon on the weekend to use as salad toppings for your weekday lunches!

2. Instead of ICEBERG LETTUCE, choose SPINACH or LEAFY GREENS.  While iceberg lettuce is still a vegetable, you’re missing out on an opportunity to load up on nutrients to form a base for your salad.  Spinach and romaine lettuce are high in folate, vitamin A and vitamin K, and the nutritious powerhouse kale is high in fibre and calcium, among others.  Try swapping half of your iceberg lettuce with these leafy greens to get familiar with the other options available to you.

3. Instead of FULL-FAT CHEESE, choose GRATED HARD CHEESES.  Adding full-fat cubes of cheese can take a healthy salad to a not-so-healthy salad in an instant!  Using harder cheeses like Romano, Asiago or Parmesan provide the cheese in smaller amounts packed full of the flavor you desire.  Try grating a teaspoon or two of one of these cheeses to top your salad.

4. Instead of CROUTONS, choose CHOPPED NUTS.  Commercially-prepared croutons can be baked in tons of oil and added salt, and as such are giving you hidden calories along with their crunch.  If you’re looking to add some crunch to your salads, choosing chopped nuts like almonds gives you that crunch as well as extra protein, fiber, and even healthy fats!  Keeping serving sizes in mind, try adding about a tablespoon of nuts as a healthier crunchy topper.

5. Instead of LESS VEGGIES, choose MORE VEGGIES!  Some salads can have next-to-no vegetables besides the lettuce, and this is another one of those missed opportunities to add some nutrients!  Choosing a variety of colorful vegetables to use in your salads will not only increase your satiety, but also ensure that you’re getting valuable nutrients.  Try adding some unexpected ones like sliced beets or roasted sweet potatoes to your salads, along with usual favorites like bell peppers, celery, carrots, and zucchini.

What about you?  How do you pump up the nutrition in your salads?  I’d love to hear about your tips!

By Mitzi Dulan with research assistance from Megan Skinner

1.   EAT ENOUGH PROTEIN. How much is “enough”?  Aim for at least 15 grams at breakfast and 25 grams at lunch and dinner.  Eating enough protein will help keep you fuller longer, and resist the temptation to snack excessively in between meals. Including high-quality sources like lean pork tenderloin, chicken breast, and fish, lentils, beans, quinoa or protein-packed Greek yogurt are all great options!

2.  STAY HYDRATED. Dehydration has been known to be the underlying cause of food cravings, so this one is an easy fix – drink enough water!  Water also helps to keep you full and is one of the keys to detoxing your body. As I tweeted, you can flavor plain water with fruit or veggie slices for a fun twist.

3.  MORE VEGGIES, PLEASE! Eating more vegetables can help you meet weight loss goals in so many ways!  Vegetables are loaded with vitamins, minerals and fibre, and can be one of your biggest assets for getting back in shape quickly.  Adding in more vegetables increases the volume of your food, which allows you to eat more of nutrient-dense foods for less calories.  Try incorporating them into salads, pasta, omelettes, soups or a stir fry.

4.  AVOID AFTER DINNER EATING. Late-night snacking can be an issue for many of us, especially if its done mindlessly while watching television or browsing the internet, since we can forget how much we’re actually eating.  Avoid eating after dinner so you can look fabulous in your bikini on the beach!

5.  STRENGTH TRAIN FOR LASTING RESULTS. Many of us stick to the cardio so much that we may forget about the weight training side of the gym.  Strength training, whether on your own, with a personal trainer or part of a group exercise class, can help you define and shape your muscles to help you get toned and also boost your metabolism for a vacation-ready physique!  If you’re really short on time, focus on your upper body – arms can show definition faster than larger muscle groups.  Try lifting weights 3-4 times per week for at least 30 minutes to see results.

What are your favorite get-in-shape-fast tricks?

With assistance from Megan Skinner

1. Greek yogurt, or strained yogurt, is a thicker, creamier version of traditional yogurt, and is known for having significantly higher protein.  It’s also lower in sugar/carbohydrates  as well as sodium (as much as fifty percent less!)  Its thick texture means that its often better than traditional yogurt for making dips, sauces or baked goods.  Try it for your morning fruit and yogurt parfait for a delish creamy alternative.

2. Beans and lentils are no longer thought of as just for vegetarians and vegans, they are a great protein choice as an alternative to the standard meat choice at meals.  Black beans, kidney beans, chickpeas and lentils can be added to most soups, pastas, salads, and even mashed for a quesadilla filling!

3. Quinoa is perhaps one of the most popular “super foods” as of late, and for good reason!  This delightfully chewy grain is touted for being a complete protein source with all of the essential amino acids.  Swap it for rice under a stir-fry, or just enjoy some roasted vegetables on top!

Check out my previous blog post #9. Top Ways to Lose Weight- Eat your protein at every meal!

What about you?  Have you tried any of these?  What are your favourite sources of protein for meals and snacks?

By Mitzi Dulan with research assistance from Megan Skinner.

They’re all going meatless on Mondays!

Meatless Monday is a non-profit initiative, in association with the John Hopkins Bloomberg School of Public Health, which encourages people to have one meat-free day a week.

Did you know . . .

-our modern food system contributes approximately 1/3 of all greenhouse gases to the atmosphere?
-our diets are bigger offenders to our carbon footprint than gas-guzzling cars?
-the climate cost of food production is worse than the distance traveled for food transportation?
-that reducing your meat intake also reduces your risk of preventable diseases such as cancer, diabetes, and heart disease?
-that eating less meat can improve the quality of your diet and help you maintain a healthy weight? Plant-based foods are full of fiber, which helps to keep you full so you’ll consume fewer calories throughout the day. Beans and legumes are also full of protein, without the saturated fat and cholesterol found in meat.
-that the meat industry produces 1/5 of manmade greenhouse gas emissions?
-that 1,800 to 2,500 gallons of water are needed to produce just one pound of beef?

In other words, cutting meat out of your diet just once a week will improve both your health and the health of the environment!

Now I know you’re just about sold, but maybe you’re wondering how to replace the meat in your Monday diet with other protein sources. Here are some ideas:

Breakfast: oatmeal with honey and slivered almonds, fruit salad, and a hardboiled egg.
Lunch: Hummus, sundried tomatoes, romaine lettuce, red onion, and yellow bell pepper on multigrain bread with tomato soups on the side.
Snack: apple with peanut butter
Dinner: whole wheat linguine tossed in olive oil, garlic, and lemon juice with spinach, yellow squash, and navy beans.
Dessert: mango sorbet

For a bonus meatless recipe try my family’s favorite spinach lasagna.

I want to hear from YOU! Leave a comment on this post with your favorite meatless meal.