Top 9 Diet Mistakes

Dieting is a multi-billion dollar industry that grows every year — right along with a large majority of the population’s waistlines. Something is wrong with that, wouldn’t you say?
What’s going on? Why do millions of people desperately want to lose weight, but fail?
In most cases, they’re making some of the following diet mistakes. Learn to not make these mistakes, and you’ll be on your way to weight-loss success.
 Mistake #1: Is following any type of extreme diet. This would be your typical low-fat, or low-carb, or extreme low-calorie diet that we hear so much about. Weight loss may be a side effect of a short-term diet, but diets can have detrimental effects on long-term health. Furthermore, many people gain back the weight they originally lost and more. This is why people should learn how to implement healthy strategies for a lifestyle, not just as short-term fix. The healthiest diet of all is one that can be maintained over the long haul and has you eating real food that doesn’t eliminate any of the three macronutrients: Protein, Carbohydrate and Fat. For weight loss, it is still important to find out what your daily estimated energy requirements are and eat below that amount, but again eliminating any particular food group is not necessary and can actually be detrimental to long-term, and many times even short-term success.
Mistake #2: Taking on too much, too soon. This is the single biggest reason why most people fail in their diets. They become so excited about starting a diet that they give up all their favorite foods on the first day. Then they grow discouraged and give up. To avoid this, try to slowly adapt yourself to new eating habits. After a month, you’ll have changed your diet drastically without experiencing the shock of a complete turnaround.
Mistake #3: Eliminating fats. In fact, you need healthy sources of fat to maintain essential body functions, sustain energy levels, slow digestion and feel fuller longer. For years, nutritionists and doctors have preached that a low-fat diet is the key to losing weight, managing cholesterol, and preventing health problems. But that actually proved to be a big fat lie (pun intended). It’s more than just the amount of fat; it’s the types of fat you eat that really matter. Despite what you may have been told, fat isn’t always the bad guy in the waistline wars. Bad fats, such as trans fats and saturated fats, are guilty of the unhealthy things all fats have been blamed for—weight gain, clogged arteries, and so forth. But good fats such as the monounsaturated fats, polyunsaturated fats, and omega-3s have the opposite effect. In fact, healthy fats play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight. Including healthy fats in your diet is good for you and can actually help you lose weight. Healthy fats include: vegetable and nut oils, nuts, seeds, avocado, fish and tofu.
Mistake #4: Eliminating carbohydrates. Carb-free diets are popular because of the dramatic weight loss that can occur. But this is typically due to several reasons. First, most of the weight lost is from water, not fat. Second, when you’re on a carb-free diet, most processed foods are eliminated — and these are the foods that tend to add the most calories. Once you return to your old eating habits, the water weight returns, as do those high-calorie processed foods that lead you to gain weight. Complex, high-fiber carbohydrates like brown rice, beans and lentils should be part of any diet regimen.
Mistake #5: Reducing calories too much. This often leads to yo-yo dieting. When you follow an extreme diet, you’ll lose a lot of weight at first — but then your body will catch on and lower your metabolism to accommodate the reduced supply of fuel. Then, when you return to your normal diet — wham! You regain that weight because you’re now consuming more calories.
Skimping on calories ultimately decreases metabolic rate as the body tries to conserve energy. This is why low-calorie eaters may feel lethargic. Furthermore, as metabolism slows, the body subsequently burns fewer calories, leading to a greater susceptibility for weight gain when more calories are inevitably consumed. To keep energy levels high and metabolism revved up, it’s important for people to meet their daily calorie needs. And since the body uses energy-yielding carbohydrates, protein, and fat in very specific ways, consuming each in proportion to the other is essential to ensure sufficient energy to complete daily tasks, feel good, and to maintain an optimal state of health.
Mistake #6: Eating too much healthy food or choosing incorrect portion sizes. Eating too much of anything leads to weight gain. No matter how healthy the food is, a calorie is still a calorie. To lose weight, you need to consume fewer calories than your body burns, no matter the source. Also, many people aren’t aware of what an appropriate portion size really is. They eat much larger portions than they need to, which inevitably leads to weight gain.
Mistake #7: Skipping exercise. Many people are trying to lose weight — but only 15 percent exercise regularly. Clearly, there’s a disconnect here. You may not enjoy exercise very much — but if you want to lose weight, you simply have no choice.
Mistake #8: Consuming too much alcohol. Many people believe that alcohol doesn’t contain a lot of calories. This is especially the case with red wine. In fact, alcohol is loaded with empty calories (for example, five fluid ounces of red wine contains 125 calories). Limit your intake and include the calories in any alcohol you consume as part of your daily calorie count. Sorry — there are no freebies!
Mistake #9: The “one-size-fits-all” approach.  Don’t assume that what worked for Jim or Jane will work for you. Dave may be able to eat dessert after every meal without gaining a pound, while Mark gains three pounds just looking at a piece of cake. Melissa may be able to fast all afternoon with no cravings, while Judy craves sugar on the three-hour mark after her last meal. When it comes to our unique bodies, metabolism and genetics, we aren’t all created equal. What works for someone else may not work for you. Also know that people often post their successes MUCH more than they post their struggles. Just because the struggles and ups and downs aren’t posted about as much, doesn’t mean that every single person doesn’t face them. So understand there might be some trial in error and figuring out what works for you with your weight loss journey, and that is okay!
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

12 Best Healthy Snacks to Prevent Being ‘Hangry’

12 Healthy Snacks (4)
Note: This post is brought to you by Official No Excuse Mom Nutritionist-Dietitian Felicia Newell, and is also posted on her website.
Do we all know the dreaded feeling of being ‘hangry’? I think we do, but just in case…
Urban Dictionary definition (because that counts right?): “When you are so hungry that your lack of food causes you to become angry, frustrated or both. An amalgum of hungry and angry invented to describe that feeling when you get when you are out at a restaurant and have been waiting over an hour to get the meal that you have ordered”.
My definition of being hangry:
That point where you’ve been so busy, you keep telling yourself…“I’ll get something to eat after I finish this task…”
(one hour later) “I’ll eat after I complete this other task…”
(two hours later) “I don’t care, don’t talk to me, I’m freaking starving.” (or some variation)
Co-worker/Friend/Anyone: “I have a box of donuts, would you like to have 1…or 6?” (again, or some variation)
You: “For the love of god, give me the whole box.”
Anyway, you get the point, right? We’ve all been there. Lost track of time, didn’t get a chance to eat, and now we are at the point where it doesn’t matter if it’s a bag of Doritos or a baby donkey (kidding of course…just a metaphor) put in front of us, either way we’re going to eat it.
Well here are some of the best nutrient-packed healthy snack foods, to either grab on the go or pack for lunch, to avoid the case of those ‘hangries’.
1. Hard-boiled Eggs
I know this ones not overly exciting (it gets better, I promise), but one egg contains a measly 78 calories and six grams of protein (more protein = more full). They’re also packed with Vitamin B, which helps break down that fat for instant energy. Have some nice crunchy veggies along with it, and boom. As long as you keep hard-boiled eggs stored inside the shell, they’ll last in the fridge for up to a week. Alternatively, mash it up, and add some sliced pickles, olives, and feta cheese, and your taste buds certainly won’t be bored.

Best Healthy Snacks | Energy Bars | Protein Bars | Eggs | Weight Loss
2. Homemade Protein/Energy Bar

I think protein bars are great because they are an excellent on-the-go snack, that can really help tie you over until your next meal or snack, especially if they have a decent amount of protein (10g or more), and fibre (3g or more, but ideally 5-10g). I say homemade, because you can control what goes in them. Check out my blog post here, which contains some homemade protein bar/ball recipes, and you’ll find 10 more protein bar recipes here in this blog. If you do opt for a pre-packaged protein bar, aim for one that is around 200 calories, less than 5% DV saturated fats, and with the above protein and fibre recommendations. A great example is Genuine Health’s Fermented Protein Bars.
3. Frozen Yogurt Pops with Nuts and Berries

Dietitian St. John's | Nutritionist St. John's | Best Healthy Snacks | Energy Bars | Frozen Yogurt Pop | Weight Loss
To cool yourself during those summer afternoons you may be tempted to grab sugar-filled ice-cream and popsicles. Which is okay sometimes of course, but to help with overdoing it, try this tasty frozen treat as a lower sugar, nutrient-packed option. Chop up berries and nuts of choice (strawberries and almonds and/or walnuts are great choices), and mix in a bowl with your favourite  yogurt and some lemon or lime juice (optional). Pour the mixture in a popsicle molds and freeze for four hours. Delish! Alternatively, you can pour the mixture in a glass dish, freeze, and then break into pieces of ‘bark’, and store in a container in the freezer.
4. Smoked Wild Salmon with Crackers or Cucumber (lower calorie/carb option) and Goat Cheese

Dietitian St. John's | Nutritionist St. John's | Best Healthy Snacks | Energy Bars | Smoked Salmon | Weight Loss
I mean yum, who doesn’t love the whole smoked salmon and goat cheese combo? Okay sure, some people might not like fish, or cheese, but who are these people and how do they exist? (Again, kidding! If you use crackers, aim for 3g of fibre for more and stick to one serving, and a small amount of salmon and goat cheese on each. For a lower carb/calorie option (because I’m all for reducing carbs and calories sometimes, because we do tend overdo it on those guys at times, let’s be honest), use cucumber instead of crackers. Still delish, and great for entertaining as well!
5. Watermelon with Feta, Dill and Hemp Seeds

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Watermelon on its own contains 86 calories and less than 1 gram of fat making it an excellent fruit to those working on losing some weight. Cut the fruit into cubes and place it in a bowl with some crumbled feta cheese (a little goes a long way for flava). Add a tablespoon or two of hemp seeds for added protein, fibre, and Omega 3s and other nutrients (if you haven’t tried hemp seeds before, you seriously should), sprinkle with some chopped dill and/or red onion (optional) and enjoy!
6. Nuts, Seeds, and Nut Butters
Nuts and seeds (unsalted), and nut butters such as no sugar-added almond butter, or low sugar peanut butter. They’re great to eat because they’re rich in healthy fats, protein, and fibre. They also contain nutrients and hard-to-get minerals like magnesium, which can help regulate sleep, digestive issues, and stress (magnesium is all the rage lately, and for good reason). Keep in mind that portion control is key with this type of food; ¼ cup nuts per serving, or one to two teaspoons of nut butter at a time. Have an apple or another type of fruit with your nuts, and you’re good to go!
7. Oatmeal with Fruit and Seeds
Oatmeal is specially served as a breakfast meal but having a smaller portion (e.g., ½ cup), and using toppings such as: chopped fruit, dates, honey, cinnamon, pumpkin pie spice, chia/hemp/flax seeds, etc. (the list really can go on), you can prepare a fibre and protein rich snack. Oatmeal has fibre, which has been shown to cholesterol levels and to help manage blood sugars.
8. Roasted Chickpeas
Another delicious low-calorie, high-fibre snack. It is the ‘International Year of the Pulses’, and chickpeas are a member of the pulse family! Pulses are a cost-effective, sustainable protein source that are rich in fibre, and have high levels of minerals such as iron, zinc, and phosphorous as well as folate and other B-vitamins. Drain and pat dry a can of chickpeas, mix in a bowl with a drizzle of olive oil, chili powder, salt and pepper (or any seasonings of choice). Pour the coated chickpeas onto a baking tray, preheat the oven to 450 degrees F (230 degrees C) and bake for 30-40 minutes, until brown and crunchy. Alternatively, there are some delicious, pre-packaged roasted chickpeas on the market, such as The Good Bean Chickpeas.

Dietitian St. John's | Nutritionist St. John's | Best Healthy Snacks | Energy Bars | Roasted Chickpeas | Weight Loss9. Chicken (or Chickpea for vegetarians), and Greek Yogurt Spread on Crackers or Cucumber
This is a simple one. Chicken, or chickpeas are a great source of protein, and chickpeas even have added fibre. Greek yogurt is also a good protein source. In a bowl add 1 small cup of leftover cooked chicken or chickpeas and 3 tablespoon of plain Greek yogurt (optional: add pepper and lemon juice to taste). Mix the ingredients together and spread it on crackers or sliced cucumber.
10. Sweet Potato Protein Cookies

Dietitian St. John's | Nutritionist St. John's | Best Healthy Snacks | Sweet Potato Protein Cookies | Weight Loss
Got a hankering for a cookie? Give these bad-boys a try (not sure why they would be considered ‘bad-boys’, it just felt right, and it’s midnight and I might be a little loopy at this point). Filled with good-for-you ingredients, pack these cookies for the perfect on-the-go alternative to candy bars or other less healthy baked goods (aka donuts). Recipe here.
11. Sweet Potato Chips

Dietitian St. John's | Nutritionist St. John's | Best Healthy Snacks | Sweet Potato Chips | Weight Loss
Can’t live without chips? Don’t lie to me you, I know all you chip-lovers out there would never give up your chips! And you shouldn’t have to, let’s be real. There are no ‘bad’ foods, just overall ‘bad’ diets. Do your best to eat healthy 80% of the time, and include some less healthy foods in there as well (that’s where that whole moderation thing that we dietitian’s like to talk about). Getting off track a little, but ‘anywho’, these sweet potato chips aren’t exactly healthy, but making them yourself means you know exactly what goes into them. Plus, they taste better than the bagged kind, trust me. Recipe here. Have a couple unsalted nuts, and/or one serving of fruit with these, so you’re less likely to eat 3 servings of chips.
12. Healthier 4 U Popcorn
Approximately 87% of the population enjoys popcorn (disclaimer: completely made-up statistic). Instead of drenching popcorn in butter, flavour it with a creative mix of herbs and spices. Think of homemade popcorn as a canvas for pretty much whatever flavour combination you’re craving. Check out the awesome infographic below for proof. Learn more here.

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Do you struggle with knowing exactly what foods will help you reach your goals? Download the exact grocery list that I provide for my clients to help them reach their goals, for free here!
Want answers to your food, nutrition and wellness questions? Join Sustain Nutrition’s free online Facebook wellness community! Link to access the group is here.
For more information on the healthy weight management and nutrition services Sustain Nutrition offers, visit here.

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Healthy Weight Management | Nutrition Counselling | Sustain Nutrition | Nutritionist | Dietitian | Weight loss | Best Healthy Snacks

 
Felicia Newell is our Official NEM Nutritionist. She has a Bachelor of Science in Applien Human Nutrition, and is currently working on completing a Master of Science. Felicia is a Dietitian (candidate) and a mom of 4 boys under 6. She wears many hats, and knows what it is like to live healthy in a busy world, where our environments aren’t always supportive of making healthy choices. Felicia has over 10 years of education and experience in Nutrition, and is passionate about helping others.
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; she has recently started her own nutrition counselling business titled ‘Sustain Nutrition’; 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. 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’. You can view it here.
Read more about her story here, and on her Facebook page,  visit here website here, and follow her on Instagram: @sustain.nutritionClick here for more NEM experts.
 

6 Tips for Self-Motivation

One of the very first (and most difficult) steps to making a lifestyle change is finding the motivation. Without it, we may know the ‘right’ things to do, but not quite be able to put that into practice.
You, like many others, might struggle with self-motivation from time to time. This means you may have a hard time getting yourself to your regularly scheduled workout, or will try and find more and more reasons to stray away from your healthy changes.
But guess what? You won’t be alone! We all struggle with motivation sometimes, but here are some tips that can help you self-motivate and reach your goals.

A healthy dose of motivation coupled with determination will get you almost anything in life (again sometimes it just takes time and effort to find it). So how do you know if you’re genuinely motivated?

  • Motivation will tell you to get to your workout no matter what.
  • Motivation will nag you to put down the doughnut.
  • Motivation makes passing on fries a reflex.
  • Motivation makes a sweat drenched workout exciting.
  • Motivation constantly reminds you why you do what you do.

The key to staying motivated is similar to fuel in a car—you don’t need the motivation tank to be full to drive, you just need to prevent it from running empty. Do not waste precious time and energy on staying highly motivated because motivation has a natural rhythm. Most people see a drop in motivation as a signal of failure, but it’s not. Weight loss and lifestyle changes are not a linear process; it is an up and down roller coaster ride – as with success in anything in life.
Self-Motivating Tip #1: Find Your Motivator.
Motivation stems from having a goal. What is your goal? Why do you want to get into great shape and/or make a lifestyle change?
Once you uncover your personal motivator you’ll find that motivation flows quickly your way.
Take a minute to really uncover the reason that you want to lose the weight. Don’t say something vague like you want to ‘Be thinner’ or ‘Look more attractive.’ Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.
Here are some possible motivators…

  • I want to have more energy to keep up with the kids.
  • I want to improve my health through weight loss to extend and improve my life.
  • I want to lose 15 pounds before my vacation.
  • I want to restore my confidence to wear sleeveless shirts.
  • I want to regain my figure to impress and attract my significant other.

It’s great that you have the family wedding to motivate you in the meantime, but try and find some other motivators so that when the wedding has come and gone, you will still have that drive and determination.
Keep reminding yourself why you started in the first place, and that continuing to push forward in any way will get you further 3 months, 1 year, 5 years from now. Many people find asking the following questions help:

  • If I stop making changes, how will I feel in six months or one year from now?
  • If I stop making changes, what will my health be like?
  • If I stop making changes, how will my family and friends be affected?

Self-Motivating Tip #2: Make It Official.
When you write something down it tends to feel more official. Write down your motivator for getting into great shape, and post it where you will see it often—next to your alarm clock, on the bathroom mirror, or in your car.
Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction.
Even posting on Facebook your plans and goals can be a huge motivator – the more you tell people about your goals, the more drive you will have to achieve them.
Self-Motivating Tip #3: Be Practical.
It’s game plan time. You know what you want, and now you need to map out exactly how you’ll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won’t stick with. The secret to success is to break down your healthy living goals into mini goals that are easy to manage. Start with one small, clear goal that is right for you. This is often referred to as developing ‘SMART’ goals. SMART stands for goals that are: specific, measurable, action-oriented, realistic and time-framed. Setting “SMART” goals can also help you achieve bigger goals you may want to set for yourself over time. For more info on SMART goals, visit here.
With any weight loss goal it is important to 1) maintain a healthy diet, and 2) participate in a consistent and challenging exercise program.
Plan a routine that will fit into your schedule and you’ll be more likely to stick with it. It is important to sit down and find the best days and times to fit it in. Then write it in a schedule and treat it like a an important commitment!
Self-Motivating Tip #4: Call For Backup.
Enlist the support of your friends, family and co-workers if you can. Tell everyone about your goal to lose weight and get fit, you’ll be surprised how supportive most people will be. By being open about your goals you’ll likely be an encouragement to others to make healthy changes in their own lives. And if they don’t that’s okay! But finding at least one person and supporter could help significantly. Even an online community such as a local free ‘No Excuse Mom’ group, or the larger ‘No Excuse Moms’ Facebook support group could help you stay motivated.
Self-Motivating Tip #5: Be Easy on Yourself.
If you notice that your motivation is waning, give yourself a break from your diet or exercise plan for one to three days. The problem with motivation is that the more people try to ‘catch’ it, the more elusive it becomes; by allowing it to run its natural course and at the same time having a set of habit-changing skills (such as a meal plan for the week), you’ll stay on track and your motivation levels will run their natural course.
Self-Motivating Tip #6: Practice Integrity in Other Areas of Your Life.
For example, clean out your closet (finally), pay off your debts, make good on your promises to friends, family, or co-workers. Practice sticking with promises or commitments you’ve made in other areas of your life in order to strengthen your own subconscious belief that you are able to uphold the promise of losing weight that you’ve made to yourself.
If you need help with developing SMART goals, finding your motivation, or someone to provide you with the knowledge and support to help you with your journey, I now offer 25% off my services for NEM members (use the promo code NEM25). Click here to see an overview of the services I offer. All counseling programs include a customized meal guide (breakfasts, lunches, dinners and snacks), calculation of Total Estimated Energy Expenditure (daily caloric requirements to reach your goals), continuous one-on-one counseling and support, recipes, progress assessments and plan adjustments (if necessary), and more.
– Felicia Newell, BScAHN, MScAHN(c), RD(c)
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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.

Make Your Own Protein/Energy Bars!

Protein bars used to be more aimed for hikers who are on the go for long periods of time, or extreme athletes on the go. Now they are becoming more mainstream and used as snacks, and that’s okay, it’s just important to choose the right ones, and use them in the right way depending on your goals.
The protein and fibre in these bars, can help keep you full and satisfied if you need something quick to tie you over until your next meal. You can eat them on the go to help prevent you from getting too hangry…we all know how we can make bad decisions when we’re hangry. These types of bars are also going to manage your blood sugars and energy levels much better than a sugary chocolate bar alone, where you get a spike and energy, and then a crash, whereas the protein and fibre in the energy bars will help delay digestion and help manage blood sugar and energy levels).
If you’re choosing a store bought protein bar it should ideally be: high in protein (10g or more), high in fibre (3g or more), low in calories (150-250 cals, depending on your goals and if you’re male or female), low in saturated fat (1.5g or less), low in sugar (around 10g or less), and low in total net carb (ideally 15-30g, again depending on your goals and if you’re male or female). If you get more vitamins and minerals in there such as calcium or iron, then that’s even more nutritional bang for your buck! You also want to consider your ingredients list for things like where your protein is coming from and the types of ingredients in the bar.
Now for the recipes! The best thing? None of them have to be baked, and all can be kept in the freezer!
Chocolate Espresso Protein Balls
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Ingredients:
‌• 1 cup oats (gluten free, if needed)
‌• 2 Tbsp Chocolate Vega One Nutritional Shake
‌• ¼ cup chocolate chips
‌• 10 chopped dark chocolate covered espresso beans, OR, two tsp espresso coffee powder
‌• ½ cup almond butter
‌• ½ cup flaxseed meal
‌• 1 Tbsp chia seeds
‌• ⅓ cup maple syrup
‌• 1 tsp vanilla extract
‌• 1 pinch of salt
Directions:
Mix all ingredients together (By hand or stand mixer) in a bowl and then refrigerate for 20-45 minutes to set (optional).
Remove and make into balls, with a small scooper or your hands.
Note: You can also roll these into toasted coconut flakes or raw cacao powder, and you can also press these into a pan, chill, and then cut into bars.
Place in an airtight container to refrigerate. Will last 5-7 days but most likely they will be long gone before that!
Recipe courtesy of: Vega
Lemon Coconut Energy Balls
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Ingredients:
‌• 8 pitted Medjool dates
‌• ½ cup unsweetened applesauce
‌• Zest and juice of 1 large lemon
‌• ½ tsp vanilla extract
‌• ½ cup coconut flour
‌• 1 serving Vanilla Vega Protein & Greens, OR, Vanilla Vega One Nutritional Shake
‌• Pinch of salt
‌• 1-2 Tbsp almond milk, if needed
‌• Unsweetened shredded coconut (I used toasted coconut), for rolling
Directions:
Place dates, applesauce, lemon juice, lemon zest, and vanilla in a large food processor. Process until dates look nearly pureed and mixture is very-well combined.
Add coconut flour, protein powder, and salt. Process until mixture forms a smooth ball of “dough.” (If mixture looks too dry, add almond milk.)
Roll into 12 balls (or more).
Place about ½ cup coconut in a small bowl and roll balls in coconut, if desired. I rolled the balls in almond milk first to make coconut stick better. Store in an air-tight container in the refrigerator, or freezer. You can also press these into a pan, chill, and then cut into bars.
Recipe Courtesy of: Vega
Raw Hemp Chia Seed Bars
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Ingredients:
‌• 3 1/2 cups oats (gluten-free, if needed)
• 1/2 cup Hemp Hearts
• 1/2 cup chia seeds
• 1/4 cup flaxseed meal
• 3/4 cups almonds (ground in tiny pieces), or almond meal
• 1/2 cup agave syrup, honey, or maple syrup
• 1/2 cup applesauce
• 3/4 cups almond or peanut butter
• 1/2 cup coconut oil (melted/liquid)
• 1 1/2 teaspoon vanilla extract
Directions:
In a large bowl, mix all dry ingredients together (oats, hemp seeds, chia seeds, ground flax seed meal, ground almonds or almond meal).
In a medium sized bowl, mix all wet ingredients together (honey or other liquid sweetener, applesauce, almond butter, melted coconut oil and vanilla extract).
Take the wet ingredient mixture and combine in the large bowl with the dry ingredients and stir until well combined, using your hands if needed.
Put the mixture in an 8 x 8 glass baking dish and press the mixture firmly. Put in the refrigerator or freezer to chill or until the mixture is firm.bCut into even size bars or smaller sized squares.
Keep in refrigerator until ready to serve because they will get soft if left out at room temperature.
IMG_1575
Recipe courtesy of: Manitoba Harvest Hemp Hearts
Enjoy!
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. She is also a Registered Dietitian (candidate). 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.

Make Your Own Smoothies!

Let me first tell you…you may or may not know this…but you do not need smoothies, shakes, protein drinks, meal replacement smoothies – whatever you want to call them – to lose weight, or gain muscle, etc. Okay…now that’s out of the way…but let me explain why.
All of the nutrients (and more) found in smoothies, can be also included in regular snacks and meals. In other words, a smoothie is no better than a bowl of Greek yogurt, berries, and mixed nuts and seeds; or a piece of baked chicken, ½ cup of quinoa, and half plate of veggies, etc., etc. However, smoothies are a great way to get in nutrients if you are busy, on the go, and need something quick and convenient, or if you simply enjoy having one!
What I do recommend as a healthy diet for the general population, and one that supports weight loss, is one that emphasizes vegetables, fruits, whole grains or other complex carbohydrates, dairy products or dairy alternatives, seafood, lean proteins, legumes and nuts while reducing red and processed meat, refined grains, and sugary foods and beverages. While also – and these are just some examples – moving more, reducing the amount of calories you eat/eating at a caloric deficit (for weight loss; which means you figure out your Total Daily Energy Requirement (TDEE) – from a professional, or a reputable online site – and eat about 5-600 less than that per day), gaining help and support from a professional if necessary (or even a supportive friend or group), getting adequate sleep, trying to manage stress, working on becoming more organized, and reducing the negativity in your life (weight loss has a psychological component as well, and when we feel better in other aspects of life, we can be more successful in reaching our goals).
Another thing I want you to know, is that you don’t have to spend hundreds of dollars on shakes per month if you would like to use smoothies/protein shakes. They can be made with as many or little ingredients as you have access to, and still pack an extreme nutrient punch and keep you full until your next meal.
Here is a list of smoothie ingredients to chose from. All you need is at least one from each category (ideally), and you will have a great smoothie!
 
Protein:

  • Plain yogurt
  • Plain, chocolate or vanilla unsweetened milk (cows, goats, almond, soy, cashew, or rice, depending on preference)
  • Plain kefir (high in probiotics)
  • Natural peanut butter
  • Almond butter
  • Tofu
  • Protein powder (whether you go for the most nutritious out there, or a more cost effective one – do what works for you and don’t let anyone make you feel bad about it!)
  • Almonds, or any other type of nuts (small amount)

Fruits: (can be fresh or frozen, if fresh it is best to use some ice)

  • Berries (strawberries, blueberries, raspberries, blackberries)
  • Mango
  • Pineapple
  • Peach
  • Banana
  • Apple
  • Melon
  • Cherries
  • Apricot
  • Pomegranate seeds

Vegetables: (I find these are the best to use)

  • Carrot
  • Kale
  • Spinach
  • Avocado
  • Cucumber

Flavour and Added Nutrition:

  • Flaxseed
  • Chia seed
  • Hemp hearts
  • Old-fashioned oats (will add complex carbs and fibre to keep you full longer)
  • Spices (e.g., cinnamon, nutmeg, ginger, cayenne)
  • Vanilla extract
  • Coconut water
  • Unsweetened cocoa powder
  • Mint leaves
  • If you must have added sweetness, use a small amount (1 tsp or less) of your choice of sweetener or sugar (however, the fruit, vanilla beverages and extract, and cinnamon will usually add enough): stevia, Splenda, sugar, cane sugar honey, pure maple syrup
  • Completely optional and not necessary if you’re adding your own nutrients, but some other options for added flavor and nutrients are:

Note: blend ingredients in a blender or magic bullet (easiest for cleanup).
 
Tips on Purchasing Smoothie Ingredients:
Any time you make healthy swaps in your pantry, it doesn’t have to happen overnight. You may not be used to buying all of these ingredients, and you may not the means or access to get everything right away. Here are some general tips for stocking up the pantry in general, and for smoothies:

  • Purchase 1-2 new ingredients at a time.
  • Check local flyers for sales. More and more grocery stores are having sales on healthier items such as chia, flax and hemp seeds. There are also apps such as ‘Flipp’ that check local flyers for you when you search for a specific ingredient.
  • The larger you can buy of the item the better (if possible), it will last you longer and give you more time to add other staples to the pantry. However, certain items will also have sample sizes you can buy or find (e.g., Manitoba Harvest Hemp Hearts small package for $2.99, and Vega One Single Protein Packages for $3.99),
  • Frozen is better for smoothies than fresh in my opinion, as they keep for a long time in your freezer, and won’t go bad in your fridge within the week.
  • Even a smoothie with 5-6 ingredients from the list above (1-2 from each category), will be delicious and nutritious.

For more tips on eating healthy on a budget, see my previous post.
 
Protein Powder Examples:
Vega One (My personal favourite, as it is high in fibre, protein, and many other nutrients; made from all natural, nutritious foods; vegan; gluten-free; 6 servings of greens; also includes probiotics and digestive enzymes)
Kaizen Naturals
Garden of Life Raw Organic Meal
LeanFit Complete Green or Whey Isolate Protein (available in some grocery stores or at Costco)
 
Tips When Choosing a Cost-Effective Protein Powder: 
Look for:

  • Low sugar (ideally 3g or less; make sure it is not top 3 in the ingredient list)
  • Low saturated fat (ideally 1.5g or less)
  • High protein (ideally 15-30g, depending on goals)
  • High fibre (ideally 3-5g)
  • Nutrients such as vitamins and minerals (calcium, vitamin D, iron, magnesium, etc., are an added bonus).
  • Whey Protein Isolate is better than ‘Whey’ only
  • For Vegans: hemp and soy protein powders are great because they contain complete proteins, however, other options such as brown rice protein and pea protein are still great, as long as you are getting other protein sources throughout the day.

 
Smoothie Recipes:
Kale and Berry Power Smoothie
IMG_8067

  • 1/3 cup of blueberries
  • 1/3 cup of strawberries
  • 1/2 cup of spinach or kale leaves (remove the hard parts of the kale stalks)
  • 1/3 of a cup of unsweetened vanilla milk of choice, or water (kefir for greatest nutrition and digestive benefits)
  • 1/3 cup yogurt of choice (Greek for highest protein)
  • 1 tablespoon of ground flax seed
  • 1 tablespoon of hemp powder or seeds
  • 1 tablespoon of chia seeds (optional)
  • 1 teaspoon of cinnamon

 
Chocolate Banana Smoothie
IMG_8072

  • 1/3 cup of unsweetened vanilla milk of choice, or water (kefir for greatest nutrition benefits)
  • 1/3 cup yogurt of choice (Greek for highest protein)
  • 1/2 of a frozen banana
  • 1/2 to 1 scoop protein, or 1-2 tbsp hemp, chia, or flax seeds, or 1-2 tbsp natural peanut butter
  • 1 tbsp unsweetened cocoa powder
  • 1 tsp vanilla extract

 I hope this helps some of you with making your own smoothies, and not feeling like you have to buy expensive smoothies or products to work towards a healthier lifestyle! 
 
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.
 

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.
 
 

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.

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’.
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