Why We Are Not Failures, And The Truth About Fad Diets

This post will discuss why changing our habits is not supposed to be easy, why we are not failures if we struggle to make changes, how to choose the right weight loss program, and how someone can lose weight in this day and age. 
A Brief Introduction – We are not failures…and why it’s not supposed to be easy.
There is a juxtaposition between the commonly held believe that weight loss is easy, and the extremely real, solid evidence that it is not. This leads many individuals to believe that weight is a reflection of personal weakness and failed character, and that success is predetermined by your ability to suffer and endure hardship (that is often required with fad/restrictive diets). Not only do these fad, and sometimes extremely restrictive diets not work, but these diets themselves may break people. Many people feel that if they cannot adhere to these restrictive diets long term, that they are failures and just can’t resist temptation. Could it simply be that in just 50 short years the world has gone from a willful place to one filled with weakness?
Here you are: you may have battled your weight possibly even since childhood, you’ve spent thousands of dollars and hundreds of hours on various dieting efforts, and you’re blaming your own lack of willpower? As I see it as evidenced by your ongoing commitment over the years, you have incredible amounts of willpower. I’d go so far as to wager that in all likelihood, you have spent more willpower on weight management than on any other area in your life.
So is it a lack of willpower that has led to the tripling of childhood obesity rates over the course of the past 40 years? Have we suddenly raised a generation of toddlers and elementary school kids who just don’t have the same willpower of prior generations?
Of course not.
It’s not about willpower. If it were about willpower, if it were about just wanting it badly enough, the world would be skinny. It’s about change and it’s about beliefs.
In terms of change, the world is very, very different from what it was just 50 short years ago, and there are many, many things that have an impact upon a person’s choices and weight. These days, cheap calories are everywhere and everyone’s telling us to eat them. Where we used to go to buy gas, there are now junk-food supermarkets. Where eating out used to be a rare treat, it’s now affordable and convenient enough to be a multiple-time-a-week occurrence. And, of course, there are supersized portions and tens of billions of dollars a year of food industry advertising to now contend with, coupled with the fact that high fat/sugar/salt foods light up the pleasure centres in our brains and become addictive, on top of the fact that cost of living has increased dramatically and wage rates have not increased to match inflation (leaving people less and less money to live) – and the list goes on!
It’s a different world now, and the default in this world is weight gain, and simple, brute-force willpower doesn’t stand a chance (for most individuals anyway), without the right knowledge, support, and a few ups and downs along the way.
Why Extreme Fad Diets Do Not Work
A fad diet is a weight loss plan or aid that promises dramatic results. These diets typically don’t result in long-term weight loss and they are usually not very healthy. In fact, some of these diets can actually be dangerous to your health. Examples of these include the ‘Military Diet’, the ‘Cabbage Soup Diet’, extremely low calorie diets, etc.
Weight Cycling and Metabolic Slowdown
The more restrictively a person diets, the more likely they are to experience regular weight cycling. It’s like the infamous ‘yo-yo’ effect, but unlike a yo-yo, sometimes the upswing winds up at a higher location than where it started.
The biggest danger to aggressive weight cycling is metabolic slowdown. If a person undertakes an extremely restrictive diet, they are likely to lose a disproportionate amount of muscle – meaning that losing 50 pounds in a very short period of time will cause a greater loss of muscle tissue than losing the same amount of pounds slowly. Muscle is responsible for a fair amount of our total daily caloric burn, and is also of course responsible for much of our feelings of vigor and energy. Consequently, an ultra-rapid 50-pound loss may lead a person to not only lose the actual strength to continue with their efforts, but also suffer from a disproportionate loss of muscle and perhaps an amplified near-starvation adapted metabolic response.
This phenomenon may help to explain why it Is that people who lose large amounts of weight rapidly often regain more than they’d lost despite in fact not eating more than they used to. If that person goes back to the life they were living before their ultra-rapid weight loss (which many do at some point in their lifetime), even though they are not eating any more than they did prior to losing weight, they’ll gain it back more than they lost because their body now burns fewer calories than it used to. Also, the weight they gain back will primarily be fat, which is often why body fat percentages often climb higher following a weight cycle. Click here, here, here or here, for examples of research articles that explain some of the many mechanisms behind weight cycling and metabolic slowdown.
So, how do you choose the right weight loss program, you might ask?
Look for “Red Flags”
The weight loss industry is not regulated, and typically uses appealing marketing ploys, and/or anecdotal stories to make you believe that it is the be all end all weight loss solution. It is up to you to choose a safe and trustworthy weight loss program (not to say you aren’t allowed to get sucked into the wrong program once or twice – we’re all human!).
Here are some “red flags” that may tell you that a program does not meet your health needs:

  • Promises fast weight-loss (more than one kilogram (two pounds) per week).
  • Recommends a very low calorie diet plan (below 800 calories) per day) without medical supervision.
  • Does not encourage long term realistic lifestyle changes, including regular exercise and a healthy diet that suits your lifestyle and overall health. E.g., diets that recommend excluding large groups of food or extreme calorie restriction such as the ‘Military Diet’, ‘Cabbage Soup Diet’, etc.
  • Tries to make you dependent on their company by selling you products such as foods or supplements rather than teaching you how to make good choices from regular grocery store food.
  • Does not encourage long term realistic lifestyle changes, including regular exercise and a healthy diet that suits your lifestyle and overall health. E.g., diets that recommend excluding large groups of food or extreme calorie restriction such as the ‘Military Diet’, ‘Cabbage Soup Diet’, etc.
  • Employs salespeople who act as “counselors”, but are only trained on the program and the company’s products and not on healthy approaches to help you change your behaviour to help you lose weight.
  • Requires you to sign a long term, expensive contract.
  • Pressures you to sign up right away by offering a “special price”.
  • Does not tell you about risks that may go along with weight loss or their specific program (for example: if you have diabetes and take prescription medication, it may affect you differently after you lose weight).
  • Promotes weight loss aids like starch blockers, fat-burners, herbs, supplements or amino acids that have not been scientifically proven to have any health benefits. Talk to a dietitian or other health professional to find out this information.
  • Does not offer support or follow-up to help you lose weight and keep it off.

If it sounds too good or too easy to be true, it probably is.
So, even with a good weight loss program, how does a person lose weight in this day and age, when it seems that the default is to gain, the environment is toxic, and the deck is conclusively stacked against us, you might ask?
According to the founding director of Yale University’s Prevention Research Center, Dr. David Katz, it’s not about developing willpower, it’s about developing skillpower. The good news is that the skills required aren’t the classic triad of suffering, sacrifice, and struggle that fad diets normally require. The skills required are organization, planning, and thoughtfulness – and with those skills, it is possible not only to experience permanency with weight loss, but perhaps more important, it’s possible to enjoy a normal, healthy, and friendly relationship with food. ‘Skillpower’, while it does take time and often support to master, gets easier with time, as the more practice a person has with any particular skill, the better that person will get at it, and the more naturally it will come. It’s also about identifying what works for you and your lifestyle; which again, becomes much easier with time. We are so uniquely different – so comparing ourselves to others does not help.
– Felicia Newell, BScAHN, MScAHN, RD(c)
felicia2
Felicia Newell is our Official NEM Nutritionist and has a Bachelor of Science in Applied Human Nutrition, as well as a Master of Science in Applied Human Nutrition. For the past several years, Felicia has worked at a university research centre with a focus on food security, food access, and policies relating to food; she has taught university level nutrition courses; and she is currently working at a large chain grocery store helping her community make healthier choices. One of Felicia’s passions is helping others fight through the confusing misinformation that is out there in the ever-changing and growing world of food and nutrition. Another one of her passions 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’.
Read more about her story here, and on her Facebook page, or follow her on Instagram: @felicianewellnutrition. Click here for more NEM experts.
 
 

Nutrient-Packed, Easy-To-Make, Kid-Approved Chia Seed Jam!

This chia seed jam is delicious, easy to make, and my kids even love it! An excellent source of vitamins, minerals (including iron and calcium), antioxidants and fibre, and a good source of protein and omega 3s…with a bonus of no preservatives and it tastes great.
 
Recipe:
– 4 cups fresh or frozen berries (I used 1 bag of Compliments frozen Jumbleberry Blend)
– 4 tbsp (60 ml) pure maple syrup or other sweetener of choice (I used Compliments organic pure maple syrup)
– 2-4 tbsp of chia seeds, which gel up and provide the jelly consistency (I used 4 tbsp to help soak up the water from the frozen berries, and I used Bobs Red Mill chia seeds)
Directions:
1. In a medium saucepan, combine the berries and maple syrup and bring to a simmer over medium to high heat, stirring frequently. Reduce the heat to med-low and simmer for about 5 minutes. Lightly mash the berries with a potato masher or fork, leaving some whole for texture.
2. Stir in the chia seeds until thoroughly combined and cook, stirring frequently, until the mixture thickens to your desired consistency, or about 15 minutes.
3. Once the jam is thick, remove the pan from the heat and stir. Add sweetener to taste if desired, but not necessary.
Tip: The jam should keep in an airtight container in the fridge for 1-2 weeks and it will thicken even more as it cools.
That’s it! Enjoy! 🙂
Felicia Newell is our Official NEM Nutritionist and has a Bachelor of Science in Applied Human Nutrition, as well as a Master of Science in Applied Human Nutrition. For the past several years, Felicia has worked at a university research centre with a focus on food security, food access, and policies relating to food; she has taught university level nutrition courses; and she is currently working at a large chain grocery store helping her community make healthier choices. One of Felicia’s passions is helping others fight through the confusing misinformation that is out there in the ever-changing and growing world of food and nutrition. Another one of her passions 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’.
Read more about her on her Facebook page or follow her on Instagram: @felicianewellnutrition. Click here for more NEM experts.

Super Seeds!

Chia Seeds VS Hemp Hearts VS Flax Seeds – Have you seen the hype in the media and wondered which is better, or why they are considered so “super”? Then continue reading! 
Super Seed Bottom Line:

  • In fact all have great health benefits. Super seeds like chiahemp and flax are plant based alternative protein sources that provide are great sources of vitamins and minerals, fibre, healthy Omega 3 fats and phytochemicals (cancer fighting antioxidants that have other great health benefits).
  • Hemp hearts: If you are looking for a protein alternative, hemp hearts have the highest content. They also have high omega 3 content. They can also be added to yogurts, cereal or salads.
  • Chia seeds: If you are looking for a fibre boost, the richest source is chia seeds.
  • Flax: Reach for that flax to get some omega 3’s (especially if you’re not a fan of the flavour of hemp hearts). So be adventurous and start adding some seeds to your yogurts, cereals, salads or when cooking or baking.
  • All three are a great source of vitamins, minerals and phytochemicals.

A little more about each seed:
 
Flax Seeds
Flax seeds are oval and flat shaped seeds that are slightly larger than sesame seeds. They have a crisp, chewy texture with a nutty flavour. Flax seeds can be brown or yellow in colour. They are a rich source of lignans; a phytochemical which reduces cancer risk by acting as an antioxidant.
Flaxseeds can be used as an alternative for fats in many recipes. 
Substituting fat: Use 3 tablespoons (45 ml) ground flaxseed for each 1 tablespoon (15 ml) of margarine, butter or cooking oil or 1 cup of ground flax seed for 1/3 cup of oil (3:1 substitution ratio). Flax can be substituted for all or some of the fat depending on the recipe. If you choose to substitute all of the fat in the recipe with flax seed, you will need to increase your liquid by 75% of the amount of ground flax you are adding because the flaxseed will absorb moisture. Just a note: Baking with flax as a fat substitute will cause baked goods to brown more quickly.
Can be a substitute for 1 medium egg: 1 medium egg = 1 tablespoon ground flax seed + 3 tablespoons water. Let this 1:3 combination sit for several minutes together before adding to your recipe. The flax will absorb the water and gel up in a egg-like texture. Use hot water for faster results.
Tips:

  • Flax seeds need to be ground in order to reap health benefits. Ground flax seeds are the most ‘nutritious’. Grinding the seeds makes them easier to digest and helps release their nutrients. Your best bet is to enjoy ground flax seeds to get the most this seed has to offer.   You can buy ground flax seeds or grind them yourself with the tools you already have in your kitchen. Grind flax seeds at home with a coffee grinder, food processor or blender.
  • They tend to be the least expensive to buy compared to hemp hearts and chia seeds.
  • What can you do with them? Sprinkle on cereal, yogurt, or salads, or bake with it in muffins or breads.

 
Chia Seeds
Chia seeds come from the desert plant Salvia hispanica, a member of the mint family. Salvia hispanica seed is often sold under its common name “chia” as well as several trademarked names. Its origin is believed to be in Central America where the seed was a staple in the ancient Aztec diet.
Chia seeds have recently gained attention as an excellent source of omega-3 fats and contain protein and minerals including as iron, calcium (18% of your calcium requirement, magnesium and zinc and antioxidants.
Chia seeds contain the most fibre/serving (11.7g) (compare that to recommended daily intake of 25 g for women and 38g/men!).
A note about fibre:
Both soluble and insoluble fibres are undigested. They are therefore not absorbed into the bloodstream. Fibre content is often listed under “Total Carbohydrates” on a Nutrition Facts label.  Because it is undigested, it provides 0 calories. Instead of being used for energy, fiber is excreted from our bodies. However they act a little different in the body…
Soluble fibre: forms thick viscous gel when mixed with water, slows down digestion, and takes longer to digest delays the emptying of the stomach and make you feel full. It has cholesterol lowering properties, helps manage blood sugars and diabetes. Examples: oatmeal, lentils, fruits and vegetables, beans, psyillum and CHIA.
Insoluble fibre: is a gut healthy fiber, helps regulate bowel movements, adds bulk/satiety to the diet, helps prevent constipation (when water intake is adequate), and passes through our intestines largely intact. Examples: whole wheat, grains, raisins, fruit and vegetable skins, brown rice, couscous.
Tips:

  • When making a food choice decision, don’t worry about choosing a specific type of fiber. Many foods such as oat, oat brans, psyllium husk and flax seed are rich in both insoluble and soluble fiber. Eating enough fiber is more important! The recommended intake of fiber for a healthy adult 26g.
  • As you increase the fiber in your diet, you may experience more intestinal gas. Increasing fiber gradually will allow your body to adapt. Because some fibers absorb water, you should also drink more water as you increase fiber.
  • How to reach 26g fiber/day:
    • Eating 26 grams of fibre daily may seem like a lot but can be obtained by:
      • Having 3-5 servings of each fruits and vegetables per day;
      • Fruit as between-meal snacks;
      • And choosing high fibre whole grains.

White VS Black Chia Seeds:
While large-scale, independent research has not been conducted because it would not be cost-effective, researchers and growers agree that black chia seeds and white chia seeds are nutritionally identical. If anything, a difference in nutritional content would more be attributed to different production locations rather than the seeds themselves.
Chia seeds can be easily digested without a need to grind the seeds (unlike flax seeds).
How to use: You can sprinkle chia seeds on cereal, rice, yogurt or vegetables or add to smoothies, add to baked products such as muffins!
 
Hemp Seeds/Hearts
The hemp seeds are actually the seeds of the plant cannabis sativa; however they do not have the same active ingredients as the recreational drug.  They have the similar nutrition benefits like other nuts and seeds as they are a great source of protein and are rich in polyunsaturated fatty acids, vitamins and minerals.
Contains non-heme iron and zincwhich are important for body functions.
Hemp wins for the most protein per serving when comparing flax and chia!
Contains 3X more omega-6 than omega 3’s (Note: Omega 3 fatty acids from fatty fish (i.e., EPA & DHA) are associated with the heart health benefits.
They have a great nutty taste!! If you enjoy the taste of hemp seeds try them in yogurt, cereal, salads and smoothies. You can buy the seeds or hemp protein powder which has 15 g of protein per serving/4 tbsp. Approximate recommended protein intake (depending on a number of factors such as if you’re trying to build muscle): 0.8-1.5g/kg body weight, therefore 150 pounds = 68.2 kg; the approximate recommended protein intake would be = 54-102g/day.
Therefore one hemp heart serving = is roughly 20-30% of intake for day!
Here are examples of amounts of protein in other foods:

  • 1 cup of milk has 8 grams of protein
  • A 3-ounce piece of meat has about 21 grams of protein
  • 1 cup of dry beans has about 16 grams of protein
  • An 8-ounce container of Greek yogurt has about 15 grams of protein
  • 1 30g (2 tbsp) hemp heart serving has 10g protein

Felicia Newell is our Official NEM Nutritionist and has a Bachelor of Science in Applied Human Nutrition, as well as a Master of Science in Applied Human Nutrition. For the past several years, Felicia has worked at a university research centre with a focus on food security, food access, and policies relating to food; she has taught university level nutrition courses; and she is currently working at a large chain grocery store helping her community make healthier choices. One of Felicia’s passions is helping others fight through the confusing misinformation that is out there in the ever-changing and growing world of food and nutrition. Another one of her passions 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’.
Read more about her on her Facebook page or follow her on Instagram: @felicianewellnutrition. Click here for more NEM experts.

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

Easy Banana Oat Protein Muffins

 
 
 
 
 
Try making these simple muffins, even the kids will love them! Try adding peanut butter to the top for a more protein packed breakfast or snack!
Ingredients:
4 Very Ripe Bananas
2c. Oat Bran
2/3 Plain Low-Fat Greek
3 Egg Whites
1/4c. Quick Oats
Preheat oven to 400 degrees.
Mash bananas into a large mixing bowl with a fork until smooth. Add all other ingredients and stir until well blended.
Grease muffin pan with coconut oil or shortening spray. Divide mixture evenly into muffin cups. Makes 12 muffins.
Bake 15-20 minutes until muffins appear set. Let cool before removing from pan.
Per muffin:
117 calories
6 grams protein
23 grams carbohydrates
5 grams fiber
7 grams sugar
2 grams fat
 
Banana muffins2

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

5 Top unknown Roadblocks

5 Top Unknown Roadblocks that you MAY be experiencing now.
by Diane Kazer
What if I told you: FAT IS NOT YOUR FAULT? If you’ve tried weight loss programs, but failed, it’s probably not YOU. Twinkie eating couch potatoes aside:
LOSING WEIGHT ISN’T ONLY ABOUT DIET AND EXERCISE!
This article is for you who busts your ‘assparagus’ to earn your dream body, are fed up with doing everything ‘right’ and still not there. Let’s make this article fun! There’s enough scienc’y conflicting terms out there to make your head spin, so let’s get to the TRUTH:
A HEALTHY BODY WILL NOT HAVE A HARD TIME WITH FAT LOSS!
#1 ROADBLOCK – BLAME IT ON THE HORMONES! Let’s talk about 5 that are CRUCIAL for fat loss.
1) THYROID is responsible for metabolism, and when it’s low, fat loss is an uphill battle. Over 20% of Americans have a sluggish one! Thyroid hormones stimulate fat-burning; they’re anti-aging and keep leptin levels low.
2) LEPTIN – Released by fat cells, this is the bodies signal to stop eating. Diane calls it the “leave it hormone”. When thyroid and leptin levels are diminished, the body has no “stop eating!” signal.
3) INSULIN – 1 in 2 American adults are ‘borderline diabetic’ from insulin resistance, that’s brought on by:
 Overeating (esp carbohydrates)
 Skipping meals (esp breakfast)
 Coffee (esp on empty stomach)
The results? Glucose can’t be used as fuel, gets stored in fat cells instead, expanding our ‘waste’ line. In men, testosterone converts to estrogen = cue man boobs. In women, it converts estrogen to testosterone = cue infertility, hair loss and PCOS. WE WORK WITH MORE CLIENTS ON THIS ISSUE than anything else. Once blood sugar stabilizes and hence insulin, function is restored and fat runs away through the bowels!
3) CORTISOL – Under stress, this hormone is released in the body and says ‘store fat’. Elevated cortisol imbalances sex/sleep hormones, slows metabolism, roller coasters blood sugar, inflames the gastrointestinal and immune system, all of which = fat loss failure. I know…sounds evil huh? It’s not a ‘bad’ hormone, just bad when imbalanced…and we see this in 99% of clients we test.
5) MELATONIN – This hormone tell us when to sleep and keeps us asleep. When low, our body doesn’t rest properly and won’t repair adequately. 7-9 hours of sleep is CRITICAL, and between 10pm and 6am is optimal.
“95% OF FAT BURNING HAPPENS DURING SLEEP!”
#2 TOXICITY – We live in a toxic world. Today we’re exposed to 80,000+ chemicals, which our bodies say ‘How do I get rid of these aliens?’ and stores them in the liver, our detox organ. Nearly everyone we test has a congested liver, and toxins must be stored somewhere. “So, hey, let’s hide in fat cells to protect nerve tissue”, and WALA = fat is here to stay.
CLEAN LIVER = OPTIMALLY FUNCTIONING BODY = better equipped to burn fat.
Toxins also intercept ‘text messages’ in the body including hormones responsible for weight loss. Triclosan is found in cosmetics, which blunts thyroid hormone and = headaches, depression, weight gain due to hormone imbalance. Xenoestrogens confuse hormone levels, and in case of Low T or low estrogen, taking exogenous hormones, will likely make you fatter, especially with a clogged liver and insulin resistance. Check your personal care products for safety: www.ewg.org
“FOR WOMEN, HORMONAL IMBALANCE IS THE #1 ROADBLOCK TO FAT LOSS”
#3 DIGESTION – 80% of our immune system lives in our gut. Americans are constipated; we ‘go’ every 2 days vs 2 TIMES per day. If we can’t remove waste, we BECOME waste. 75% of us house perma bad bugs, which cause cancer, eat our nutrients and create inflammation (cue cortisol) and infection (drain the immune system). All of these add up to an inability to lose fat effectively. FIX IT: http://www.dianekazer.com/digestivehealth/
#4 Immune System – Protecting you from viruses and bacteria, it’s closely linked to all other parts of the body. When it’s not functioning properly, it attacks healthy tissue (auto-immunity), spikes cortisol (fat storing hormome), and drains the adrenals (sex, sleep and sex hormones halt), resulting in inflammation, which makes fat loss nearly impossible. Hashimoto’s Thyroiditis is THE most common we see today, affecting 1 out of 10 women, with estimates as high as 5 out of 10 going undiagnosed due to improper testing. Why? Unfortunately, insurance companies see no value in antibodies or have WIDE ranges in determining a ‘healthy’ TSH. Lab tests anywhere from .25-8 is considered ‘in range’, where we say, in Functional Medicine, that OPTIMAL is between 1-2, and anything outside of that is a cause for action, ie your body telling you it needs help. Even the top endocrinologists today will only test 3 thyroid hormones (TSH, T4, T3) when there are 6 critical markers to explore the health and functionality of the thyroid – TSH, Free T4, Free T3, Reverse T3 and 2 thyroid antibodies. MORE ON THIS IN OUR NEXT ARTICLE ON THYROID HEALTH & AUTO-IMMUNE DISEASE.
FOR MANY WOMEN, ONCE WE RESTORE THEIR THYROID & Calm the Immune system (AI maintenance), WEIGHT LOSS IS EASIER
#5 BRAIN – What we eat affects our mood; food is mood! Amino Acids come from healthy proteins we eat, and we only benefit from them if our stomach has enough acid and enzymes to further break them down into neurotransmitters, like dopamine and serotonin, which regulate anxiety, depression, immunity, motivation and energy levels. BOTTOM LINE = If these are off, you’re heading straight to the kitchen for foods, alcohol, coffee, drugs that will elevate your mood. The majority of our clients are doing a poor job of breaking down food, which is an insult to the amazing food you pay extra for, for higher quality. Let’s ensure it’s being used right, shall we?
There are 11 systems in the body, and like a soccer game, if you’re 1 man down, the rest of the players have to work harder. Fat loss is no different. When has there ever been a better time to get every player working their best to win your dream body?
Diane has healed thousands of clients worldwide via detoxification, digestion and hormone harmony, customizing the experience based on lab results, and client symptoms and goals. During this 12 week Challenge, No Excuse moms ONLY get 1 Complimentary 15 min consultation with Diane, visit www.dianekazer.com to schedule! 
thyroid

Chicken Stuffed Manicotti

Hi NEMs! 
Are you ready for another great recipe?  Well here it is!  CHICKEN STUFFED MANICOTTI!
One of our San Diego No Excuse Moms Calista Mejia who I met earlier this year is sharing this yummy recipe with us.  🙂
Calista
But first, let’s get to know our fellow NEM Calista and her adorable family…
calista family

  • How many children do you have and their ages?  
    • One little love-bug, she is 5 ½ …though she practically BEGS for a little sister!
  • How did you get involved with NEM?  
    • I first heard about Maria back when her strong, yet controversial “What’s your excuse” image was posted online back in 2013…I was immediately inspired, as that’s about the same time I began my fitness journey. I requested to become a member of the NEM Facebook page shortly thereafter and loved seeing these extraordinary mothers, balancing their health & wellness along with all of their family & other responsibilities in life. I became more engaged with NEM just this year, when Maria posted about her upcoming book & the 12-week challenge in mid-January. I was also fortunate enough to assist & meet other NEMs at Maria’s booth at the LA Fit Expo in February as well.
  • When do you find time to workout?
    • I don’t “find” time…I make it. Plain and simple. Just like, I don’t “find” time to eat breakfast, lunch & dinner each day…I make the time because it’s at the top of my priority list.
  • What is your favorite workout?
    • I honestly don’t know how I can pick just one favorite. I consider myself a ‘fitness enthusiast’ – so to me, the more variety, the better. I feel like there is always more to learn, to try, to experience… and I don’t want to ever get bored or burnt out with exercise. I love weight training, yoga, hiking, running (especially along the beach here in sunny San Diego!), pilates, & outdoor bootcamps.
  • How do you stay motivated?
    • Motivation, that’s a tough one for many of us. Even for those who have implemented fitness into their routine & live a healthy lifestyle. There are good/easier days than others…but mainly my motivation comes from inside (intrinsically), as it should…whereas some have ‘extrinsic’ motivation (doing it for someone else, or just to look good in an outfit…outside reasons). I truly enjoy exercise.

…and now for Calista’s awesome recipe!
final pic
Ingredients:

  • 14 pieces manicotti pasta tubes
  • Tomato sauce of your choice (I used Delallo Roasted Garlic)

Filling Ingredients:

  • 12.5 oz can of premium white chicken in water – drained (I use Trader Joes)
  • ½ cup “riced” cauliflower
  • 2-3 cups fresh spinach – chopped
  • ½ cup artichoke hearts – chopped
  • 6 oz container of plain, fat-free Greek yogurt (I use the Fage brand)
  • ½ cup, ricotta cheese – low fat
  • 4 oz lite shredded mozzarella cheese (I use Trader Joes, pre-shredded)
  • 2 garlic cloves
  • 1 tsp garlic powder
  • ¼ tsp salt
  • ¼ tsp pepper

Directions:

  • Pre-heat oven to 375.
  • Boil manicotti tubes for 5-6 min, do not overcook or they could break! Once done, set aside to cool.

NOTES:

  • You could definitely use cooked chicken then chop it up…I just try to save some time and it’s quick and easy to use the canned sometimes.
  • To ‘rice’ cauliflower, I cut off a few florets from the head and put into a mini food processor. Pulse a few times to get a ‘rice-like’ consistency and then measure out ½ cup.
  • Frozen spinach would work for this as well…just thaw & drain out moisture first…measure out to your liking – maybe about a cup.

In a 9×13 baking dish, pour in your tomato sauce – just enough to cover the bottom.
In a large bowl, mix together all ingredients for the filling. Once combined, scoop the mixture into a large plastic zip lock bag, squeeze out all the air & zip shut. Snip off the end about an inch or so from a bottom corner of the bag.
Hold a manicotti tube securely in hand to prevent it from breaking, then slowly begin to pipe the filling inside – it’s best to fill from both ends to make sure each tube gets filled all the way without air pockets. Don’t overfill, to ensure you have enough for all 14 tubes. If you have extra filling afterwards, go back & add a small amount to each. Place all into baking dish. If you choose, you can pour some additional tomato sauce on the tubes – I chose not to so I could measure out my own amount of sauce afterwards.
Cover lightly with foil & bake in oven for 15 minutes.
Plate & spoon tomato sauce on each one, then garnish with a sprinkle of parmesan cheese (optional) and a pinch of julienned basil (optional).
Serves 3 (4 tubes each) or 4 (3 tubes each, with 2 leftover).
calista card pic
Enjoy!
Calista Mejia
@FitCaliMamma
fitcalimamma@yahoo.com
**Nutritional Info per Manicotti Tube (based on the products used):

  • 125 calories
  • 2g fat
  • 231mg sodium
  • 15g carbs
  • 11g protien

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Well NEMs, I hope you enjoy this recipe!  Don’t forget that if you have a recipe you’d like to share on our website, please email me at:  Meeshie@NoExcuseMom.com 😉
Meeshie LOGO w Maddox - website

Baked Salmon, Cous Cous, and Salad

NEMs! ​
I love this dish because I can quickly prepare it, throw it in the oven, and multi-task some house stuff while everything is cooking! 😉
 
Prep time: 15 min Cook time: 25-35 min
 
This is a quick and easy dinner, here’s what you’ll need:
~ Salmon Filet 1.5lbs
~ Lemon Pepper
~ Olive oil
~ Foil
~ CousCous (I love Far East Olive & Garlic)
~ Salad and your toppings
 
Prep:
~ Preheat the oven to 400 degrees
Salmon 8
~  In a baking dish, cover the bottom with foil. This is so you won’t have to wash the dish when you’re done! Easy clean up! 😉
Salmon 1
~ Place another two sheets of foil on top of the bottom foil. This is what you will wrap the salmon in.
Salmon 2   Salmon 3
~ Rinse your salmon then place in the foil that is already on the baking dish
Salmon 4
~ Drizzle with olive oil
Salmon 6
~ Spinkle lemon pepper – don’t be shy with the lemon pepper!
Salmon 5
~ Wrap the salmon in the foil so that the steam cannot escape – this will ensure that your salmon comes out moist
Salmon 7
~Depending on the thickness of your salmon, place in the over for 25 minutes, check once timer goes off, then put back in for 5 minutes at a time until you reach the level of firmness you want. I don’t like my salmon overcooked
~  Prep your side salad
~  Prep your cous cous per the box directions
The 1.5 lbs of Salmon makes 4-6 servings
Salmon 9 - small - no excuse post
ENJOY! 🙂
Meeshie LOGO w Maddox