Why Having Enough Iron in the Diet is Important

Ever feel tired and sluggish, but you don’t understand why?

You may not be getting enough iron in your diet, or, your body may not be able to absorb the iron that you do consume. Iron is a mineral that you need to carry oxygen through the body. Without enough iron you can become very tired, pale-looking and irritable. Women, young children, pregnant and pre-menopausal women, some athletes, vegetarians and many older adults are at risk for not getting enough iron in their diet. The following are guidelines on how to increase iron in the diet.

Heme and Non-Heme Iron

Food contains iron in two forms: “heme” and “non-heme”. Heme iron is better used by your body than non-heme iron. Heme iron is found in meat, fish and poultry. Non-heme iron is found in dried beans (such as kidney beans), enriched and whole grains, nuts and some fruits and vegetables. Non-heme iron can be better used by your body when you eat foods that contain heme iron at the same time. It is important to eat or drink foods rich in vitamin C such as citrus fruits and juices, cantaloupe, strawberries, broccoli, peppers and tomatoes. These foods will also help your body use non-heme iron.

Steps You Can Take

  • Include at least one iron-rich food and one food rich in vitamin C at each meal.
  • Add cooked dried beans or lentils to soups, stews or casseroles.
  • Choose breakfast cereals and flour that are fortified/enriched with iron. Read the Nutrition Facts box on packaged foods and choose those foods that are high in iron.
  • Choose dark green and orange vegetables and fruits more often. For example, choose spinach instead of lettuce for your salad.
  • Have spaghetti with tomato meat sauce rather than cream sauce.
  • Choose dried fruit as a snack more often.
  • Add raisins or other dried fruit to cereal or in your favourite cookie/muffin recipe.
  • Have a glass of orange juice with your cereal at breakfast.
  • Coffee or tea with meals may decrease iron absorption so have these beverages after meals.

Reading Food Labels for Iron

You will find the Nutrition Facts box on most packaged food products. Look for the Percent Daily Value (%DV) that tells you whether a food has a little or a lot of a given nutrient.

How much Iron Should I Aim For?

Age in Years Aim for an intake of *milligrams  (mg)/day    Stay below*mg/day
Men 19 and older 8 45
Women 19-50 18 45
Women 51 and older 8 45
Pregnant women 19-50 27 45
Breastfeeding women 19-50 9 45

*This includes sources of iron from food and supplements.
Vegetarians need almost twice the daily recommended amount of iron compared with non-vegetarians.  Iron from plant-based foods is not absorbed as well by our bodies as animal food sources.

Iron Content of Some Common Foods

You can find iron in both animal and plant foods.

  • Animal sources (called “heme iron”) include meat, fish and poultry.  Our bodies easily absorb this type of iron.
  • Plant sources (called “non-heme iron”) include dried beans, peas and lentils and some fruits and vegetables.
  • In Canada, grain products like flour, pasta and breakfast cereals are fortified with iron.  Our bodies better absorb this type of iron when taken along with meat/chicken/fish or a source of vitamin C.  Vitamin C rich foods include citrus fruits and juices, cantaloupe, strawberries, broccoli, tomatoes and peppers.

The following table will show you which foods are sources of iron:

Food Serving size Iron (mg)
Vegetables and Fruits
Spinach, cooked 125 mL (½ cup) 2.0-3.4
Tomato puree 125 mL (½ cup) 2.4
Edamame/baby soybeans, cooked 125 mL (½ cup) 1.9-2.4
Lima beans, cooked 125 mL (½ cup) 2.2
Asparagus, raw 6 spears 2.1
Hearts of palm, canned 125 mL (½ cup) 2.0
Potato, with skin, cooked 1 medium 1.3-1.9
Snow peas, cooked 125 mL (½ cup) 1.7
Turnip or beet greens, cooked 125 mL (½ cup) 1.5-1.7
Prune juice 125 mL (½ cup) 1.6
Apricots, dried 60 mL (¼ cup) 1.6
Beets, canned 125 mL (½ cup) 1.6
Kale, cooked 125 mL (½ cup) 1.3
Green peas, cooked 125 mL (½ cup) 1.3
Tomato sauce 125 mL (½ cup) 1.3
Grains Products
Oatmeal, instant , cooked 175 mL (¾ cup) 4.5-6.6
Cream of wheat, all types, cooked 175 mL (¾ cup) 5.7-5.8
Cereal, dry, all types 30 g 4.0-4.3
Granola bar, oat, fruits and nut 1 bar (32 g) 1.2-2.7
Cracker, soda 6 crackers 1.5-2.3
Oat bran cereal, cooked 175 mL (¾ cup) 2.0
Pasta, egg noodles, enriched, cooked 125 mL (½ cup) 1.3
Milk and Alternatives
Yogurt, soy 175 mL (¾ cup) 2.0
Meats and Alternatives
Meat and Poultry
Duck, cooked 75 g (2 ½  oz) 1.8- 7.4
Moose or venison, cooked 75 g (2 ½  oz) 2.5-3.8
Beef, various cuts, cooked  75 g (2 ½ oz) 1.4-3.3
Ground meat (beef, lamb), cooked 75 g (2 ½  oz) 1.3-2.2
Lamb, various cuts, cooked 75 g (2 ½  oz) 1.3-2.1
Chicken, various cuts, cooked 75 g (2 ½  oz) 0.4-2.0
Pork, various cuts, cooked 75 g (2 ½  oz) 0.5-1.5
Ground meat (turkey, chicken, pork), cooked 75 g (2 ½  oz) 0.8-1.2
Turkey, various cuts, cooked 75 g (2 ½  oz) 0.3-0.8
Organ Meats
Liver, pork ,cooked* 75 g (2 ½ oz) 13.4
Liver (chicken, turkey, lamb), cooked* 75 g (2 ½ oz) 6.2-9.7
Kidney, lamb, cooked 75 g (2 ½ oz) 9.3
Liver, beef ,cooked* 75 g (2 ½ oz) 4.9
Kidney (beef, veal, pork), cooked 75 g (2 ½ oz) 2.3-4.4
Fish and Seafood
Octopus, cooked 75 g (2 ½ oz) 7.2
Oysters, cooked 75 g (2 ½ oz) 3.3-9.0
Seafood (shrimp, scallops, crab), cooked 75 g (2 ½ oz) 2.2-2.3
Sardines, canned 75 g (2 ½ oz) 1.7-2.2
Clams, canned 75 g (2 ½ oz) 2.0
Fish (mackerel, trout, bass), cooked 75 g (2 ½ oz) 1.4-1.7
Tuna, light, canned in water 75 g (2 ½ oz) 1.2
 Meat Alternatives
Tofu, cooked 150 g (¾ cup) 2.4-8.0
Soybeans, mature, cooked 175 mL (¾ cup) 6.5
Lentils, cooked 175 mL (¾ cup) 4.1-4.9
Beans (white, kidney, navy, pinto, black, roman/cranberry, adzuki), cooked 175 mL (¾ cup) 2.6-4.9
Pumpkin or squash seeds, roasted 60 mL (¼ cup) 1.4-4.7
Peas (chickpeas/garbanzo, black-eyed, split), cooked 175 mL (¾ cup) 1.9-3.5
Tempeh/fermented soy product, cooked 150 g (3/4 cup) 3.2
Meatless (sausage, chicken, meatballs, fish sticks), cooked 75 g (2.5 oz) 1.5-2.8
Baked beans, canned 175 mL (¾ cup) 2.2
Nuts (cashews, almonds, hazelnuts, macadamia, pistachio nuts), without shell 60 ml (¼ cup) 1.3-2.2
Eggs, cooked 2 large 1.2-1.8
Sesame seeds, roasted 15 mL (1 Tbsp) 1.4
Meatless, luncheon slices 75 g (2.5 oz) 1.4
Hummus 60 mL (¼ cup) 1.4
Almond butter 30 mL (2 Tbsp) 1.2
Miscellaneous
Blackstrap molasses 15 mL (1 Tbsp) 3.6
Yeast extract spread (marmite or vegemite) 30 mL (2 Tbsp) 1.4

*Pregnant women should limit intake of liver to one serving every two weeks.

Source: “Canadian Nutrient File 2010”
www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri-data/index-eng.php
 
 
Felicia Newell, BScAHN, MScAHN(c), RD(c)
Official NEM Nutritionist
For the past several years, Felicia has been working at a university research centre with a focus on food security (Food Action Research Centre), and has taught university level nutrition courses. She is almost complete her final internship required to become a Registered Dietitian. Her passion lies in working toward a future where everyone has access to enough affordable, healthy, safe and culturally appropriate food, that is produced, processed and distributed in socially, economically and ecologically sustainable ways. Felicia has published a paper in the Canadian Journal of Public Health titled, ‘Is the Minimum Enough: Affordability of a Nutritious Diet for Minimum Wage Earners in Nova Scotia’.
Facebook page: https://www.facebook.com/FeliciaNewellNutrition
Instagram: @felicianewellnutrition

KID SNACKS! Who loves DOLPHINS?

Hello my NEMs!
You are going to be Mom of the Year with these snacks that look like DOLPHINS!  They are easy to make with your Kid(s) for a playdate, classroom snack, or birthday!  I made these for Maddox’s year end school snack and they were a HIT! 😉
 
 
What you’ll need:

  • Half size clear plastic cups
  • Bananas (each banana will make one Dolphin, but you’ll use the other half for the second snack)
  • Grapes – wash and pulled off from stems
  • Goldfish
  • Black Sharpie
  • 1 Lemon
  • Graham Crackers
  • Strawberries
  • Chocolate frosting or some sort of thick chocolate

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How to create DOLPHIN Snack:

  • Measure one banana to see how much you need to cut off – you will use the TOP of the banana which will be the nose

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  • Cut the end of the stem just a little to make it even then cut  it in half just enough to fit a Goldfish inside
  • Make eyes on each side
  • Cut your lemon
  • Put a few drops of lemon in the middle of each cup (this will help keep the bottom from browning)

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  • Place the banana in the middle and use the grapes to hold the banana in place
  • Add the Goldfish

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  • DONE!

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Using the rest of the left over bananas:

  • Cut up the bananas in 1/3 inch circles
  • Cut the strawberries across the top so that they are circular as well

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  • Place the square Graham Crackers (or spoons) on a flat cookie sheet

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  • Add just a tad of the chocolate frosting in the middle

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  • Place the banana on top add another dab of chocolate

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  • Add a strawberry on top
  • DONE!

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Hope you like this quick and easy kid snack!
If you have a favorite recipe that you would like to share and be featured on our NoExcuseMom.com website, please email me at:  Meeshie@NoExcuseMom.com
Enjoy!
 
Meeshie LOGO w Maddox - website
~ Meeshie
NEM LEADER San Diego County & NEM Recipe Blogger
 

No Excuse Mom Group Spotlight: Mesquite, Nevada

Leader: McKel Springer
Regional Manager: Juanita Verdin
Group Formed: January 2014
****In addition to being an amazing local group leader, McKel is our No Excuse Mom Locations Manager. She is responsible for maintaining our database of over 350 local groups! Thank you for everything you do for No Excuse Mom, McKel!!!*****
When did you become a NEM? Do you have a personal transformation story?
I have always been “Heavier” though I have always been active, I was always taller, more muscular than all my peers which I saw as a flaw. I suffered from depression, body image issues, anxiety, emotional eating, and horrible self talk.
The biggest transformation I have made personally is how I see myself. Though there are times where old habits start to make their way back, I have learned to recognize my triggers and instead of viewing myself as “Heavy” I now view myself as strong, I focus on what my body has done and can do not what it is lacking. If I am having a really bad day I focus on the fact my body carried two amazing healthy babies – that right there makes me chose to love it & treat it well.
I am a work in progress, my battle is not a physical one but a mental one and with the Help of NEM I am getting mentally stronger and stronger each day.
What inspired you to start a group? Tell us more about the city/state/country you lead!
We live in a very small town with only one very pricey gym that offers daycare.
I had started thinking about getting a few ladies together for walks when Maria’s 1st photo of her and her 3 boys started a Media fire. I started following the “hot facebook mom” and loved that she was fit, but she is human. What really got me interested in NEM is how transparent she is. No gimmicks, No half truth, she has been there done that, had the same struggles as all of her NEM followers. She is open about her past, her faith, her challenges, and never compromises her values no matter the media pressure, or negativity people throw her way. She is Maria -take her as is or leave her!
What has been your most rewarding experience as a group leader?
Watching members of my group accomplish their goals…..from weight lose, active pregnancies, postpartum returns, strength goals and distance. They not only have accomplished them, they shattered them!
What kind of workouts do you do?
A great mix of Strength training, cardio drills, Yoga, and walk/runs
Has your group participated in any events or charity fundraisers?
We participate in the Mesquite Breast Cancer Zumbathon, & hope to join a few charity run runs this year.
How has becoming a leader changed your life?
I tried working at a local Rec Center instructing group fitness, but with no daycare I had to take my kids with me and it’s impossible to teach and chase little ones. NEM has given me the freedom to put my health first, but not at the expense of my family. NEM moms make their health a priority, but understand that life happens. I have made working out a part of my daily routine, and it started with becoming a NEM leader.
How has becoming a leader affected your family?
My boys LOVE workouts!!! They have made friends, learned that being active is fun, and most mornings ask when we are going to work out. They crave being active, which is BIG for us since they are tech smart kids. Days we get out and play we have fewer “freak outs”, they sleep better, and are over all more balanced.
What is your favorite part of leading a group?
The friendships! These moms are amazing, they support, love, encourage, and build each other up. It’s not just about getting our workout in and leaving. We are truly friends. We have frequent play dates, birthday parties, baby showers, and mom nights. We babysit for each other, and it is priceless to have moms with similar goals, and lifestyles as you.
mckel2
 
mckel1

No Excuse Mom Regional Manager Appreciation Award Recipient Jayvelle Thompson

We are proud to announce the first recipient of our No Excuse Mom Regional Manager Appreciation Award: Jayvelle Thompson.
Jayvelle took over as Regional Manager of Region X: California & Hawaii 6 months ago and has made huge waves within the No Excuse Mom organization in that short time. She has grown her region into the largest with nearly 40 groups! Jayvelle never misses a conference call, she holds extra conference calls for her region to make sure as many leaders a possible can make it, she has planned some fun events including a recent mom’s day out, is always marketing and promoting her leaders and has an infectious excitement for all things No Excuse Mom.
Jayvelle has been a great addition to our team and brings an unmatched energy. She goes out of her way for lunches and coffee dates with her leaders and is always available for a personal phone call.
When she is not busy with her Regional Manager duties or leading her local group in San Ramon, Ca, Jayvelle is working full time in insurance sales and raising two little girls with her husband.
Thank you for your hard work and dedication to the movement, Jayvelle! Your service, enthusiasm and excitement is greatly appreciated!
Jayvelle
 

Shrimp, Fennel and Avocado Salad

NEMs!   Summer is finally here!  It’s the time of fresh fruits, veggies, and lots of fresh salads.
Jen Walsh is a San Diego NEM member and a personal CHEF!   She is sharing this fresh and healthy Shrimp, Fennel & Avocado salad recipe with us.  But first, let’s get to know our fellow NEM!
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How many children do you have and their ages?  2 boys 8 months and 4 1/2 years
How did you get involved with NEM?  Health and fitness has always been an important part of my life and something I think is imporant to share with my boys.  I saw the “controversial” article about Maria being passed around on Facebook and thought, “that’s my kind of mom!”  I began following her and was excited to find out about the regional groups.  ​​
When do you find time to workout?  I’m lucky enough to get to (mostly) stay home with my boys so we all head out to the gym first thing in the morning before the days’ tasks get in the way.
What is your favorite workout?  I love Turbo Kickboxing (TKB).  I did it all through my most recent pregnancy even including the day I went into labor!
How do you stay motivated?  I love to eat so I have to do something to counter that!  Working out is also my form of therapy.  I feel better and more centered after working out and my kids love the kids club at the gym so its a Win-Win!

******  SHRIMP, FENNEL & AVOCADO SALAD ******

This is a beautiful salad that could be served to company for a special occasion or lunch any day.  Sometimes if I’m having shrimp for dinner I will set aside a couple to make this salad for lunch the next day. You can take the time to make the fancy culinary school orange supreme, or you can just toss them on there however you like.
Servings 2 lunch sized salads
Ingredients

  • 10 each Shrimp size 6/20, cooked*
  • 1 bulb Fennel or Sweet Anise, thinly sliced
  • 1 large or 2 small blood oranges, or regular oranges.
  • 1 avocado, sliced
  • Mixed greens
  • Balsamic vinegar
  • Extra Virgin Olive oil
  • Salt and Pepper, to taste

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*You can buy cooked frozen shrimp or raw shrimp, my preference.  To cook shrimp, simply line a baking sheet with foil.  Toss shrimp with oil of choice and salt and pepper.  Lay shrimp flat and broil about 3-5 minutes, until opaque.
 
For Orange Supreme:

  1. Cut off the ends of the orange and slice down around the sides to remove rind.20150520_130607
  2. Over a bowl, cut between pith to remove segments. Remove any seeds from segments.20150520_130756
  3. Squeeze the remaining pith over the bowl to collect the juice. For 2 salads you want about 2 Tablespoons of juice.

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Dressing:

  1. Add balsamic vinegar to orange juice, until you have 2 Tbsp.
  2. Whisk in 2 Tbsp of extra virgin olive oil.
  3. If you have extra juice, just add equal parts olive oil. This vinaigrette is delicious on lots of salads or for marinating vegetables.

Salad:

  1. Divide sliced fennel, shrimp, sliced avocado, and orange segments between 2 plates over mixed greens. Drizzle vinaigrette over salad.  Enjoy!

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There you have it NEMs!  If you make this, let us know how you liked it!  
Do you  have a recipe that you would like to share?  Email me:  Meeshie@NoExcuseMom.com 
Meeshie LOGO w Maddox - website
 
For more about JEN WALSH you can find her here:

34 Tasty, Simple, and Quick Breakfast Ideas

 
 
 
 
 
According to the latest Tracking Nutrition Trends report, almost 40% of Canadians skip breakfast. Eating a healthy breakfast has been associated with:
– Lower prevalence of overweight and obesity and reduced weight gain over time
– Improved appetite control which contributes to better choices made throughout the day
– Better intake of nutrients including calcium, vitamin D, potassium and fibre
– Improved energy
– Breaking the fasted state, which in turn reduces fat storage and muscle breakdown (having lean muscle is important for our metabolism and for weight loss)
It’s also important to have a balanced breakfast with healthy sources of protein (especially important for weight loss), carbs, and fats.
Having said all that, many people still do not eat breakfast for various reasons (lack of time, disinterest, lack of habit, lack of hunger, etc.). Time is a big barrier to breakfast eating; most breakfasts are made in 5 minutes or less. Therefore I have put together 34 tasty breakfast ideas, simple make-ahead options and quick grab n’ go breakfasts:

  1. Avocado Toast With Egg

Sometimes, simple is just better. In this recipe, 2 slices of whole-grain bread, lightly toasted, topped with smashed avocado and a sprinkling of salt and pepper makes for a flavourful and rich base. Top that with two sunny-side-up eggs for a healthy dose of protein, and you’ve got a well-rounded breakfast. Stack ’em in a tupperware container for easy transport or cook the yolks a bit more and make the whole thing into a sandwich.

  1. Peanut Butter Banana Smoothie

Smoothies are a perfect on-the-go snack any time of day. Blend 1 frozen banana, 2 tablespoons peanut butter, 1 cup almond milk, and a few ice cubes. If this is a morning snack, keep it in a tight-sealing container and throw it in a gym or work bag. For an afternoon boost, prep it the night before and freeze, remove in the morning, and it will be thawed and ready to enjoy after lunch. Tip: Add a scoop of your favorite chocolate or vanilla protein for an extra protein boost.

  1. Zapped Scrambled Eggs With Veggies

Yes, it’s possible to make really good scrambled eggs in the microwave. And it’s easy! Beat 2 eggs, throw in a microwave-safe container, add 1 handful of your favorite veggies (cherry tomatoes and spinach leaves work well), and a sprinkle of cheese. Zap the mixture for 30 seconds, stir, and cook another 30 seconds, or until eggs are solid. Throw a top on the container to eat later, or store the raw mixture in a fridge until ready to heat and eat.

  1. Fruit and Yogurt Parfait

One of the easiest, healthiest, and tastiest breakfasts out there is a classic fruit and yogurt parfait. The best part? It can be made with any toppings you like. Try choosing fruits that are in season for the most flavorful options. (Try stone fruit salad for summer, and opt for apples come fall).

  1. Breakfast Burrito

Who doesn’t love a burrito? Breakfast burritos are a great, easy snack to keep on hand. Scramble 2 egg whites, 1/4 cup black beans, 2 tablespoons salsa, and 2 tablespoons shredded cheese, and wrap in 1 small whole-wheat tortilla. Make a bunch, wrap in foil, and keep in the freezer for whenever the craving hits. Protein from the eggs and black beans keep you fuller longer, and the spicy salsa keeps things interesting.

  1. Healthy Morning Glory Muffins

An oat-based muffin packed with healthy carrots and zucchini, lightly sweetened with raisins and just a pinch of sugar makes a perfect breakfast or snack. Use a mini-muffin tin for smaller portions, and eliminate or cut back on the brown sugar or choose a healthier substitute to cut back on sugar.

  1. Breakfast Quinoa Bites

Here’s a new way to enjoy quinoa: make mini quinoa breakfast quiches! In a medium bowl, combine 2 cups cooked quinoa, 2 eggs, 1 cup your favorite veggies (spinach or zucchini work well), 1 cup shredded cheese, and a sprinkle of salt and pepper. Portion into a lightly-greased mini muffin tin, and bake at 350 F for 15-20 minutes. These are easy to bring along and delicious to enjoy warm or cold.

  1. Fruit and Yogurt Smoothie

Here’s a simple and delicious smoothie recipe for the morning rush. Blend 1 cup plain Greek (or regular) yogurt with 1 cup frozen fruit (banana and berries work very well) with 1/2 cup liquid (milk, juice, coconut water—whatever you like). Freeze overnight and thaw throughout the day to enjoy in the afternoon, or blend up in the morning.

  1. Leftovers n’ Egg

Stuck with last night’s leftovers? Place a scoop of leftover roasted veggies, potatoes, or meat in a container, top with a cracked egg, and heat in the microwave until the egg white is cooked through, 30 to 45 seconds. (Or prep in the oven.) Feeling fancy? Sprinkle with some freshly grated parmesan cheese.

  1. Fruity Breakfast Quinoa

Cooking quinoa in milk (cow, soy, or almond) and adding some sweet spices and fruit makes for a great substitute for classic hot breakfast cereals. Plus, it’s high in protein and essential amino acids like lysine, which is essential for tissue growth and repair. Simply cook quinoa according to package instructions, but substitute milk for water, and add some cinnamon or nutmeg instead of salt and pepper. Top with fresh berries and chopped roasted nuts.

  1. Zucchini Bread Oatmeal

Take a classic baked loaf and make it into oatmeal with this recipe! Adding shredded zucchini to oatmeal is a great way to fit in an extra serving of veggies. Throw on a handful of toasted walnuts or pecans for some added crunch.

  1. Quinoa Fruit Salad

Spice up a plain old fruit cup with a scoop of quinoa. Toss the whole shebang around until the quinoa is evenly distributed through the fruit. Add a scoop of plain yogurt and a drizzle of honey for a little extra body.

  1. Oatmeal Squares

Oatmeal is a great option for a hearty snack or breakfast, but what’s the best way to make it into a more convenient and portable snack? Bake it into squares!

  1. Pumpkin Oatmeal Bowl

A heaping dollop of pumpkin puree is a great way to squeeze in anextra dose of veggies. Plus, the super-orange superfood is packed with nutrients and a healthy dose of fiber. This recipe pairs the pumpkin with quick oats, pumpkin pie spice, and almond milk for a quick and easy breakfast on-the-go.

  1. Ricotta and Tomato Breakfast Sandwich

Here’s a healthier take on the classic breakfast sandwich: Take 2 slices of a hearty whole-grain bread, spread each slice with 1 tablespoon ricotta cheese and sprinkle with kosher salt and fresh cracked pepper to taste. Add 1-2 hearty slices of fresh beefsteak tomato (blotted with paper towel to remove excess liquid) and enjoy.

  1. Zucchini Muffins

Any way that fits a serving of veggies into a delicious baked good is a winner in my book. These zucchini and banana muffins with flaxseed fit three healthier options into one easy-to-tote package.

  1. Peanut Butter, Banana, and Oatmeal Breakfast Cookies

Cookies for breakfast? Yes please! While Oreos or Chips Ahoy may not make a balanced breakfast, a homemade cookie made of banana, peanut butter, protein powder, and oats is a wholesome choice. Plus, you can pick and choose what you like to mix—go for almond butter and raisins in one batch, or peanut butter chocolate chip in another.

  1. Waffle PBJ-Wich

Try this sweet take on a classic breakfast sandwich the next time eating on the go. Prepare 1 whole-grain toaster waffle and slice in half. Spread with 2 tablespoons nut butter and layer 2-3 sliced strawberries on top in place of the traditional jelly (to cut down on sugar).

  1. Savory Oatmeal With an Egg

Try taking oatmeal to a whole new level by making it savory. Prepare as usual with milk or water, but add a pinch of salt and pepper instead of any cinnamon or sugar, and top with an over-easy or poached egg. Sprinkle with a little cheese for an extra yummy kick.

  1. Overnight Oats

This is the ultimate lazy-person breakfast. The night before, combine 1/2 cup milk, 1/3 cup rolled oats, 1/2 a banana (mashed), 1/4 cup chopped nuts, and a sprinkle of cinnamon in sealed Tupperware container. By morning, you’ll have delicious overnight oats! These can be heated in the microwave for 1-2 minutes if in the mood for something warm.

  1. Egg and Cheese Cups

Fried eggs are great, but what about baking a whole egg with veggies and cheese and skipping the added oil? Try making a pan of these egg and cheese cups at the beginning of the week and bringing one along each day. (Tip: If you use the individual silicone muffin molds, it makes the egg cups even more portable for on-the-go snacking.)

  1. Homemade Instant Oatmeal

For anyone with a microwave or hot water at their disposal, these customized instant oatmeal packets are fantastic to have on hand. Instead of purchasing pre-made oatmeal packets, assemble your own in Ziploc baggies using whole rolled oats, cinnamon, and mix-ins like raisins and nuts.

  1. Frozen Nutty Banana

Say banan-YEAH to this healthy snack. Cut 1 firm (but ripe) banana in half and un-peal, arrange on a small baking sheet or freezer-safe plate, and spread each half with 1 tablespoon almond butter evenly (on the sides not touching the plate). Here’s the fun part: Stick whatever toppings you like on top of the almond butter—our favorites are granola, chia seeds, or flax seeds and cinnamon. Insert a popsicle stick or skewer into the cut end of each half, and freeze until solid (at least 2-3 hours).

  1. Egg Sandwich

Who doesn’t love a classic egg sandwich? Simply sautée a hefty handful of spinach and fry 2 eggs with a dash of salt and pepper. Place on top 2 whole-wheat English muffin halves (or toast) with 1 slice of cheddar cheese. Wrap in foil so the cheese melts evenly, and enjoy whenever the craving hits!

  1. Chocolate-Banana Breakfast Quinoa

Here’s one healthy way to have chocolate for breakfast: a bowlful of quinoa makes for a protein-rich filling breakfast, and the banana even adds a serving of fruit.

  1. Fruit Soup

There are just two ingredients in this tasty, cool snack: Cold fresh fruit, and cold milk. Chop 1 cup of fruit of your choosing (peaches, plums, berries, and mango are delicious!) and combine in a container with 1 cup milk of choice. Keep chilled until ready to enjoy.

  1. Apple Surprise

This is a perfect pick for apple season, Cut 1 apple in half and remove the core (plus a bit of the extra flesh around the core). Drop 1 tablespoon nut butter between the two holes, and sprinkle in 1 tablespoon granola. Wrap up the whole apple in plastic wrap or foil to save for later, or enjoy as is bite-by-bite.

  1. PBB&C

Say what? A PBB&C is a great twist on the classic PB&J—peanut butter, banana, and chia. Try adding this superfood twist to the classic PB sandwich with 1/2 a banana (sliced) and a sprinkle of chia, which is packed with vitamins and minerals (like six times more calcium than milk!).

  1. Berries and Oats Microwave Muffin

Muffins from the microwave? Yep, it’s possible! Add 1/4 cup quick oats, 1 egg, a handful of berries, and a sprinkling of brown sugar to a mug and mix until evenly combined. Microwave on high for 1 minute, remove to take a look, and keep cooking for 30 seconds at a time until the muffin looks firm.

  1. Strawberry-Banana Quinoa Muffins

By this point, I think the Greatist team believes quinoa makesanything better. So, muffins? It’s a no brainer. Try these strawberry quinoa muffins for an easily-packed snack or breakfast (or after lunch treat).

  1. Pumpkin and Granola Parfait

This one’s perfect to try out as fall sets in. In your favorite small Tupperware container (with a reliable lid!), top plain Greek yogurt with canned pumpkin puree and a handful of granola, then sprinkle with cinnamon. The best part? Pumpkin is a bonafide superfood rich in beta carotene, which is essential for eye health.

  1. Whole-Wheat Banana Blueberry Flax Muffins

At 200 calories each, these hearty, wholesome muffins make for the perfect portable breakfast. Flax lends a healthy dose of fiber andomega-3 fatty acids. Mashed bananas (one of our favorite healthy baking subsitutions) allow for a slight reduction in the added fat and sugar in this recipe, too.

  1. Egg Muffins

Finally, a muffin without all the carbs. Plus, these guys are simple to make. Beat 10 eggs, 1/4 cup chopped onion, 3 handfuls of spinach, 1 shredded zucchini, 1/2 a bell pepper (chopped), 4 slices cooked bacon or ham, chopped, and a sprinkle of salt and pepper. Divide egg mixture evenly in a lightly-greased muffin tin, and bake for 20-25 minutes at 350 F. Zap it for a few seconds in the microwave before serving.

  1. Lemon Poppy Seed Protein Squares

Here’s a healthier take on the classic lemon-poppy seed muffin. Fiber-rich oat flour is paired with vanilla protein powder for a healthy, filling base. Yogurt lends moisture and some fat, and applesauce makes a great substitute for sugar. Vanilla extract, lemon zest, and (of course) make up the rest of the fresh flavor. The best part? One bar comes in at about 54 calories and six grams of protein—much better than any muffin we’ve seen on the shelves lately. Looking for more? Check out what health’s top experts eat for breakfast.
Resources:
1) Canadian Foundation for Dietetic Research. Tracking Nutrition Trends 2013. Available from: http://www.cfdr.ca/Sharing/Tracking-Nutrition-Trends-%28TNT%29.aspx
2) Dietitians of Canada. Are adults who skip breakfast more likely to be overweight or obese than adults who eat breakfast?
In: Practice-based Evidence in Nutrition [PEN]. 2010 February 1 [cited 2014 Jul 25]. Available from: http://www.pennutrition.com/KnowledgePathway.aspx?kpid=15329&pqcatid=144&pqid=8655.
3) Pereira MA et al. Breakfast frequency and quality may affect glycemia and appetite in adults and children. J Nutr. 2011;141:163S-168S.
4) Barr SI, DiFrancesco L. Consumption of breakfast and the type of breakfast consumed are positively associated with nutrient intakes and adequacy of Canadian adults. J Nutr. 2013;143:86-92.
 
Felicia Newell, BScAHN, MScAHN(c), RD(c)
Official NEM Nutritionist
For the past several years, Felicia has been working at a university research centre with a focus on food security (Food Action Research Centre), and has taught university level nutrition courses. Her passion lies in working toward a future where everyone has access to enough affordable, healthy, safe and culturally appropriate food, that is produced, processed and distributed in socially, economically and ecologically sustainable ways. Felicia has recently published a paper in the Canadian Journal of Public Health titled, ‘Is the Minimum Enough: Affordability of a Nutritious Diet for Minimum Wage Earners in Nova Scotia’.
Facebook page: https://www.facebook.com/FeliciaNewellNutrition
Instagram: @felicianewellnutrition

What is Orthorexia Nervosa, aka Extreme Clean Eating Disorder?

I want to take a moment to introduce a serious, but important topic – Orthorexia Nervosa, or otherwise known as ‘Extreme Clean Eating Disorder’. We all do our best to eat healthy, or ‘clean’, whatever it is we want to call it, but there is a point where the obsession can cause one to overly restrict their diet to a point when there are serious health implications.
More and more every day I see people posting and commenting on just how confusing this whole healthy lifestyle thing can be. The determination of what foods are healthy and which foods are bad for the human body seems to fluctuate with the tides. One month coffee is deemed healthy, the next it is bad for our health. The same can be said for a multitude of other foods and drinks. Despite the ever-wavering evidence for and against the benefits of some foods, the common factor has always been that eating healthy is good for all humans and animals. However, Dr. Steven Bratman termed the phrase orthorexia nervosa in 1997, claiming that the obsession with eating healthy can actually lead to poor overall health. People in this situation can be so scared of certain foods that they are restricting their diet to where they are not getting the nutrients they need. They are either restricting to too little calories overall and/or over-restricting certain foods or types of foods (both of which can lead to malnutrition), and/or they restrict themselves from social situations, which can also have negative health effects. This of course would be the extreme side of this. If someone doesn’t go out for with their friends for one night but instead stays in, eats healthy, and exercises, this doesn’t necessarily mean that they may have orthorexia nervosa. It’s about the obsession, and how much it is consistently impacting their health in a negative way. A very interesting and eye-opening interview with a psychologist and two registered dietitians on this topic can be listened to here.
The Dr. that coined the term orthorexia, was affected by a tragic case where a vegan blogger had died as a result of this disorder. Her heartbreaking story can be read about here. She had been diagnosed with anorexia, but resisted the diagnoses and help because she didn’t feel that it fit her situation. She didn’t fear about being fat or obsessed with being skinny; she was obsessed with eating healthy. This unfortunately ultimately led to her untimely death due to malnutrition.
This is why I at least want to start a conversation about this and make people aware – because it is a real thing, and it does happen, and I care about the lives of women. Again, I also understand how confusing the health and fitness world can be and I see the confusion in some of the questions and posts.
There are also people who support the uptake of these fears by society, and this can be equally damaging. I won’t point any fingers or name names, however a popular blogger who tends to shame others’ food decisions is discussed in the interview mentioned above. What I will say is that people shouldn’t be constantly scared that what they are putting in their bodies, and their families bodies, is toxic. This can be psychologically harmful. They should be informed and educated on how to read labels, how to choose more healthy, less process items, but not that everyday food items are toxic. It’s all about balance and people need to know that that.
Not everyone is going to agree with me and that’s OK. I get that not everyone has to agree on everything all of the time (what a boring world that would be). But I thought I would post this in the hopes that it would be eye opening to some. Some of you who, like me, sometimes feel ashamed at some of the food choices that you make. Also, I believe that it is important for this topic to me more aware of and understood. If you, or someone you know, please seek help from an eating disorders specialist. Since the time of Kate’s death, the concept of orthorexia has become much better known, and there is help out there.
Thanks for reading!
 
Felicia Newell, BScAHN, MScAHN(c), RD(c)
Official NEM Nutritionist
For the past several years, Felicia has been working at a university research centre with a focus on food security (Food Action Research Centre), and has taught university level nutrition courses. Her passion lies in working toward a future where everyone has access to enough affordable, healthy, safe and culturally appropriate food, that is produced, processed and distributed in socially, economically and ecologically sustainable ways. Felicia has recently published a paper in the Canadian Journal of Public Health titled, ‘Is the Minimum Enough: Affordability of a Nutritious Diet for Minimum Wage Earners in Nova Scotia’.
Facebook page: https://www.facebook.com/FeliciaNewellNutrition
Instagram: @felicianewellnutrition

Happy New Year! More in 2015!

Happy New Year NEMs!

I’m so excited to be ringing in 2015 with all of you!  I’ve been your Recipe Blogger in 2014 and this year I’m taking on a bigger role with No Excuse Mom.  2015 is going to have more healthy recipes, different comfort foods with a healthy twice, and “How Tos” (such as hosting a healthy kids party, play dates and various events).

NEM jan Flyer - USE

For the month of January, we are launching a nation wide NEM Regional contest!

Here’s how it works:

  • Find out which region you are located in

  • Take a pic of you working out and be sure to post on our No Excuse Mom Facebook page with the following hashtags:

    • #NoExcuseMom

    • #NEM

    • #NEMRegion xx (enter your region number in the xx)

    • If you are a NEM Regional Leader, also hastag:  #noexcusemomleader

  • Contact your local NEM Regional or Local Leader for more info or if you have any questions

Once January is over, we’ll be reviewing all the posts by filtering on your hashtags to determine the following individuals for:

  • Best workout

  • Member with the MOST workouts

  • Great Member Story

  • Region with the most posts

So DON’T FORGET TO Hashtag the list above in your posts!  And YES!  There will be PRIZES!!!  YAY!!!  🙂

If you have a RECIPE that you’d LOVE to SHARE with other NEMs, please send them my way! You can email me at:  Meeshie@NoExcuseMom.com

Be sure to include:

  • Pics

  • Step by Step instructions

  • You can also send a short video!

Let’s get started TODAY!

Fit & Fab,

~  Meeshie 😉

www.meeshie.com

Meeshie LOGO w Maddox

20 Tips for Eating Healthy on a Budget

Access to healthy food is a basic human right (at least it should be). Without access to healthy food, people are at a higher risk for conditions such as heart disease, type II diabetes, and obesity.
However healthy foods, along with many other basic costs of living, can add up quickly. These costs of living have increased dramatically over the years, and yet wage rates and income supports have not increased at the same rate of inflation. This means people have to spend more and more money on fixed costs such as housing, electricity, etc., and the most flexible basic expense is the food budget (you can’t pay half of your rent, electricity, or power, but you can sure cut your food bill). Does this seem fair? Many people blame themselves for not being able to afford enough healthy food for their families, when in fact it is more of a societal issue (when you look at the issue as a whole and not on an individual basis). Does this sound like your situation? Then throw away that blame and don’t being so hard on yourself. You are doing the best you can with the social circumstances you are given. And if you’re one of those people who say well people should do this, or shouldn’t do that…just try to be a little more understanding about the fact that everyone is doing their best with their given circumstances.
Most people will say that a healthy diet should be affordable to everyone. The truth for many is, if you have an extremely tight budget for food for the week for yourself and your family (I’ve worked with mothers that have $20 to stretch for the week for food), a few boxes of Kraft dinner and some hot dogs, or a $3 on sale pizza, go much further than an array of lean meats, healthy carbs and veggies. A bottle of pop you can get for 50 cents on sale, yet the same size carton of milk would run about five dollars. The examples are endless. The fact is that many of us have to make some tough choices that we judge ourselves harshly enough about. Healthy eating can be done on a budget, but it takes some time, patience, understanding, effort, and trial and error to figure out the best system that works for you and your family.
Here are some tips for eating healthy on a budget:
1. Buy Generic Food and Store Brands

  • Generic versions of raw foods such as rice, pasta, eggs, milk, cottage cheese, and frozen fruits/veggies taste like brand name foods (or at least comparable), and they’ll save you money on packaging & advertising.

2. Buy in Bulk

  • Especially when there are sales. Foods like pasta, rice and oats are easy to stockpile. If they’re on sale, buy as much as you can afford and store to last you until the next sale.

3. Invest in a Deep Freezer

  • Even if you have to buy one second hand and clean it. It will save you tons of money in the long run because you can stock up on fruits, veggies, meats, etc., when they go on sale.

4. Buy Only What You Need

  • “Failing to plan is planning to fail”. The best way to avoid impulse buying is to prepare yourself before you do the grocery.
  • Plan your meals ahead, including portion size. List all foods you need for the next 7 to 14 days. Go the grocery store, get what’s on your list and get out.
  • Eat before you go shopping. This prevents buying foods not on your list because you’re hungry. Eat a solid meal before doing the grocery.
  • Shop alone as it prevents impulse buying from the significant other and/or kids.
  • Keep a list in the kitchen to write down items that you need to buy for your menu or to restock your pantry.

5. Prepare Your Own Food

  • Cook all your meals for the day on waking up or before going to bed (place ingredients in a slow cooker, or cook and then store in the fridge/freezer). It takes 30-40mins, saves you stress about what you’ll be eating the rest of the day and you eat healthy while saving money. Or choose one afternoon or evening a week to prep some meals for days when you know you will be busy. There are many websites where you can get ideas on family meal prep, such as this one.
  • Reduce processed foods: Buy oats instead of cereals, make home made protein bars, home made tomato sauce, home made pizza (recipes can be found online).
  • Keep it simple: make double portions, take leftovers with you, use cans of tuna & mackerel, rice, pasta, and frozen veggies.
  • Learn to cook from scratch: Learn to work with spices & herbs. Invest in a budget-friendly eating on a budget cookbook, or free sites such as this one for recipes. Note: it takes time, patience and practice to learn new cooking skills (as with learning any new skill). Don’t get frustrated if you burn something or don’t get it right the first time. You will slowly start to develop your skills over time.

6. Make One Meal for Everyone

  • Try to offer everybody the same foods at mealtimes. As tempting as it is to please everyone, avoid making something special for ‘picky’ eaters. Children will learn to like many different foods only if they are encouraged to try them. Making only one meal also saves money and prevents waste. (Disclaimer: this might not be true for some households with picky eaters, so I do understand that sometimes you just ‘gotta do what you gotta do’ with a very picky eater).

7. Offer Water Instead of Juice for Kids

  • Or try diluting juice with water. It’s better for their teeth and also helps reduce the risk for childhood obesity (through drinking too many calories).

8. Plan for Leftovers

  • Make larger amounts of food and plan to use leftovers for lunches or suppers the next day. Add leftover vegetables, meats, fish, or poultry to salads, pastas, soups or spaghetti sauces.

9. Use Community Gardens or CSAs

  • Community gardens offer people the opportunity to grow their own vegetables and fruit. A group of people come together to grow food, maintain the garden and share the harvest. Ask your local community centre or public health department if there is a community garden that you could join.
  • ‘Community Supported Agriculture’ (CSA) refers to a particular network of individuals who provide money to support one or more local farms. CSA subscribers pay at the beginning of the growing season for a share of the anticipated harvest; once harvesting begins, they receive weekly shares of vegetables and fruit. Often, CSAs also include herbs, honey, eggs, dairy products and meat, in addition to produce. Check if there is a CSA in your area.

10. Buy Frozen Fruits & Veggies.

  • Unfreeze berries in microwave and eat warm with cottage cheese. Buy large bags of spinach and freeze half of it so it does not go bad; use the fresh spinach in salads and the frozen in cooked recipes. Try frozen beans, broccoli, carrots, corn, etc.
  • Benefits of using frozen fruits and veggies: Saves Money – often half the price of fresh and almost infinite shelf life when kept in freezer; Saves Time – frozen fruits & veggies are pre-washed and pre-cut, which saves preparation time; Nutrient Dense – if frozen right when picked, frozen fruits & veggies can contain just as much or even more nutrients than fresh ones.

11. Plan Easy Meals Around Whole Grains

  • Add meat, chicken or dried beans, peas or lentils and vegetables to brown rice, quinoa, bulgur or barley. Follow the directions on the package to help you cook the grains.

12. Healthier Cereal Options

  • Buy unsweetened whole grain cereals when you can. Sweetened cereals are higher in sugar and are often lower in fibre.
  • Hot cereals like oatmeal and multigrain cereals are the best buys. Instant flavoured hot cereals in single serving packages are easy, but they may cost more and are higher in sugar and salt.
  • Add your own toppings to cereals to make them more flavourful: banana slices, berries, canned fruit, dried fruit (raisins, apricots, dates, dried cranberries), nuts, yogurt, applesauce, chopped apples or cinnamon.

13. Buy Discounted Meat

  • Grocery stores often discount meats by up to 70% as they approach expiration date. Buy several pounds and store in your freezer.

14. Buy Less Expensive Types of Meat, Poultry and Fish

  • Stewing meat
  • Outside, inside or eye of round
  • Blade or flank steak
  • Regular or medium ground meat
  • Pork shoulder
  • Chicken pieces (legs, thighs) or whole chicken (or buy breasts when they are on sale and freeze)
  • Plain frozen fish fillets such as salmon, tilapia, sole, haddock and Pollock
  • Canned fish like salmon, “light” tuna, sardines and herring

15. Keep Portions Small

  • A serving of meat, poultry or fish is just 75 grams (2.5 oz) or about the size of a deck of cards. Have 2 to 3 servings per day. Enjoy meals that use small amounts of meat and lots of vegetables, pasta or rice. Try stir-fries, casseroles, curries and pasta dishes.

16. Lower priced meats can be less tender because they are lower in fat. Try these ways to make meat more tender:

  • Marinate meat overnight in the refrigerator.
  • Pound the meat using a mallet before cooking.
  • Cook meat slowly for a few hours in a liquid such as water, broth or tomato juice.

17. Explore meat alternatives like eggs, dried beans, peas and lentils, soy products and nuts and seeds. Try eating a few meatless meals each week:

  • Curried chickpeas and rice
  • Vegetable cheese omelette
  • Vegetarian bean chilli
  • Lentil casserole or soup
  • Tofu stir-fry
  • Egg salad sandwich
  • Hummus and vegetable pita

18. Ways to Save Money with Dairy Products:

  • Buy milk in 4 L bags or jugs instead of cartons. Milk can be frozen for up to three months. Thaw bags of milk in your refrigerator and shake it before you open it.
  • Skim milk powder costs less than milk and is just as nutritious. Once skim milk powder has been mixed with water, try mixing it with an equal amount of milk from the bag or carton for a creamier taste. You can also use it for cooking or baking. Buy yogurt in a larger container instead of single serve portions.
  • Buy cheese in blocks when it is on sale and slice or grate it yourself.
  • Freeze grated or block cheese to help make it last longer. It will crumble when you thaw it, but it will be just as nutritious.
  • Buy yogurt in a larger container instead of single serve portions. Note: plain yogurt can be used as a much healthier substitute for mayonnaise.
  • Low fat cottage cheese can be a good substitute for regular cheese in some recipes
  • Compare brands and the price of cheese per kilogram.

19. Try These Budget-friendly Meal Ideas

  • Make a stir fry and serve it over brown rice.
  • Toss leftover pasta with diced canned tomatoes, canned or frozen vegetables and cooked meat. Put in a casserole dish and top with grated cheese. Heat in the oven or microwave.
  • Add chopped vegetables and dried fruit to quinoa, bulgur or barley and toss with oil and vinegar salad dressing.
  • Add cooked brown rice or barley to soups.
  • Cheese, bean and vegetable quesadillas on whole grain tortillas.

20. Last but not least – Don’t be afraid to ask for help!

  • Everybody has rough times for various reasons. People are usually too embarrassed to ask for help because there are judgements and stigma out there around this. Try to look past that and understand that no matter what people will always judge. Don’t refrain from seeking help just because there is a lack of understanding around who should and shouldn’t need it.
  • Community Kitchens: are small groups of people who prepare low-cost meals together to divide among their families. Ask your local community centre or public health department to connect you with a group.
  • Food Buying Clubs (e.g. The Good Food Box): The Good Food Box is a non-profit food buying club that makes fresh vegetables and fruit available at an affordable price. Community organizations and volunteers help pack and distribute the boxes. Go to www.foodshare.net to find a Good Food Box program near you.
  • Food Banks and Food Cupboards: provide basic food items to help when you do not have enough money for food. They try to offer healthy foods, but the types and amounts of food you will get depends on what is available. When you find a location, be sure to ask about the hours of operation and what information you should bring with you when you go.
  • Meal Programs: Sometimes you need a place to get a meal when money is tight. Nutritious meals that are free or at a very low cost may be available where you live. Ask about meal programs at local places of worship, community centres and other non-profit organizations in your community.
  • Student Nutrition Programs: Many schools offer breakfast, lunch and/or snack programs for their students. Ask the principal at your child’s school if they offer a nutrition program.

Felicia Newell, BScAHN, MScAHN(c), RD(c)

Official NEM Nutritionist

For the past several years, Felicia has been working at a university research centre with a focus on food security (Food Action Research Centre), and has taught university level nutrition courses. Her passion lies in working toward a future where everyone has access to enough affordable, healthy, safe and culturally appropriate food, that is produced, processed and distributed in socially, economically and ecologically sustainable ways. Felicia has recently published a paper in the Canadian Journal of Public Health titled, ‘Is the Minimum Enough: Affordability of a Nutritious Diet for Minimum Wage Earners in Nova Scotia’.

 

One Step at a Time

For many people, cravings (and sometimes addictions – both mental and physical) for sweet, salty, high-fat foods are what hinders them from their progress and goals.
As I will reiterate over and over, making lifestyle changes can be difficult. Some people try to take on too many changes at once, and that can become overwhelming so they give up (and unfortunately feel like a failure). Instead of letting a ‘failure’ stop you from achieving your goals, learn from it instead!
If making changes is hard for you – try it one step at a time. Find your most challenging negative habits or addictions and slowly cut them out/replace with healthy behaviours. For example: someone barely ever drinks water, craves and snacks on high-fat sweet snacks at night, eats fast food several times per week, and does not get get much exercise. They could still snack at night, but instead of always choosing chocolate and other high-fat sweets, they could replace some snacks with something that is nutritious, still tasty, and has significantly lower calories (see example below). They could also try slowly increasing their daily water intake (adding in 1-2 cups per week). Once they are comfortable with making these changes (and they become habits), other changes such as adding in more exercise that suits their schedule and cutting down on fast food can be made. This is just one example, and would be different for every person, but hopefully you get the point!
If you have trouble with craving sweets, try this yummy, healthy, nutrient-dense snack to satisfy your sweet tooth!
– Layer (low sugar) regular or Greek yogurt in a glass pan or comparable, add your favourite fruits, nuts, and/or a bit of dark chocolate, freeze for a few hours and enjoy!

Felicia Newell, BScAHN, MScAHN(c), RD(c)

Official NEM Nutritionist

For the past several years, Felicia has been working at a university research centre with a focus on food security (Food Action Research Centre), and has taught university level nutrition courses. Her passion lies in working toward a future where everyone has access to enough affordable, healthy, safe and culturally appropriate food, that is produced, processed and distributed in socially, economically and ecologically sustainable ways.