HAPPY SPRING!!

A new season is a great time to renew your commitment to healthy eating and an active lifestyle. Decide, plan and implement!

The warmer weather, the longer days, the sunshine…these will all help to keep you motivated. The hardest part is always getting started. Make a plan, keep a journal, and stick to it. Once you GET started, your increased energy and well being will be your motivation.

Here are some tips:

-visualize success; picture yourself with weight off, or have a an old picture of yourself slim displayed somewhere

-plan for the occasional treat; allow yourself a little leeway, a nice meal out once a week for example

-give yourself non-food rewards for your achievements

-take a picture of yourself in a bathing suit BEfore you start, and have a look at it when you weaken or are tempted

Decide once and for all you have had enough and are going to do something about it! Take responsibility for your choices. Look at what has made you unhealthy and how you have let this happen to yourself.

Remember, nothing tastes as good as healthy feels!!!

 

Wheat Free Pizza

CRUST:

2 cups boiled cauliflower

2 eggs

1 c light mozzarella cheese

1 tbsp olive oil

Mash together. Spread to about 1/2″ thick in a pizza pan. Bake at 350 for 20 minutes.

Spread pizza sauce or salsa evenly over “crust”. You may now add your choice of protein; chicken, ground beef, etc.

Sprinkle another 1 c grated cheese. Add your choice of chopped veg, at least 1 1/2 c.

Bake at 350 another 10-15 minutes.

 

Suprisingly Delicious!!

DIGITAL INFRARED THERMOGRAPHY BREAST CLINIC

Lifewise will be hosting the 4th annual breast thermography clinic on Friday May 25th.

Appointments can be made by emailing lifewise@eastlink.ca or calling 902.892.3936.

Please refer to the page on this site for more information on this procedure.

Best Fast Food Choices

IMPORTANT: ALL FAST FOOD CHOICES ARE HIGH IN SODIUM!

 

McDONALDS

Grilled Chicken Thai/ 3 protein/ 2 veg/ 1 starch

Chicken Caesar Salad/ 4 protein/2 veggie

Southwest Chicken Salad/ 4P, 2V, 1S

Tuscan Salad/ 3P, 2V, 1S

Garden Salad w Grilled Chicken/ 3 Protein, 2 veg, ½ starch

Chicken Snack Wrap/ 2 S, 2 protein

Fajita w grilled chicken/ 1 ½ starch, 2 protein

Side Garden Salad/ 1 veg

Vanilla reduced fat ice cream cone / 2 starch

Egg McMuffin/ 2P,2S

 

SUBWAY

6″ Subs

Choose  6″ whole wheat bread . Go for a lot of Veggies!

 

Turkey Breast and Ham/12%cal from fat/ 2 starch, 2 protein,, 2 veg

Turkey Breast// 13%cal from fat/ 2 starch, 2 protein, 2 veg

Roast Beef/12% cal from fat/ 2 starch, 2 protein, 2 veg

Roast Chicken/ 3 protein, 2 starch, 2 veg (lowest in sodium)

Subway Club/ 2 starch, 2 protein, 2 veg

Honey Mustard Turkey with Cucumber/ 2 protein, 2 starch 2 veg

Sweet Onion Chicken Teriyaki / 2 starch, 2 protein, 2 veg

Ham/ 2S, 2P, 2v

Double stack any of the above/2starch, 4 protein, 2 veg

Salads

Order any sub as a salad; same count but no starch.

HARVEYS

Veggie Burger/ 3 protein, 2 starch

Grilled Chicken Salad/ 2 Protein , 2 veg

Side Garden Salad/ 1 veg

WENDY’S

Grilled Pico Wrap/ 2S, 3P

Sour Cream & Chives Baked Potato/ 3 starch, 1 dairy

Brocolli and Cheddar Potato/ 3 starch, 1 dairy

Small Chili/ 2 protein , 1 starch, 1 veg

Large Chili/ 3 protein, 2 starch, 1 veg

Apple Pecan`Salad/ 1S, 5P, 2V

Garden Salad/ 2 veg

Grilled Chicken Caesar (lite dressing)/ 3 veg, 2 protein (no bread stick) 1 starch for croutons

Cobb Salad/ 6 protein, 2 veggie

Grilled Chicken Burger/ 3 protein/2 starch  (no mayo/no cheese)

SWISS CHALET

Chicken

1/4 breast, skinless/ 32% cal from fat/ 4 protein

Chicken Sandwich on Bun/ 19% cal from fat/ 2 starch, 5 protein

Chicken Soup/ 19% cal from fat/ 1 starch, 1 protein

Stir Fries ( ask for little sauce to be cooked in and more sauce on side)

Veggie/ 2 starch, 2 veg

Chicken Stir Fry/ 4 protein, 2 starch, 2 veggie

Sauce

Bar-b-que/0 fat/ 1 oz = 55 cal from others

Honey Mustard/ 12 % cal from fat/ 1 oz = 75 cal from others

Chalet Sauce/2% cal from fat/ 1/2c = 24 cal from others

Salads

Garden Salad/ 0 fat/ 1 veg

Santa Fe Grilled Chicken Salad/ 3 protein, 2 veg

Spinach Chicken Salad/5 protein, 1 starch

Low Cal Italian Dressing/ 80% cal from fat/ 1 oz =11 cal from others

Sides

Baked Potato/ 0 fat/ 3 starch without peel

Mixed veg/ask for them “naked” / 2 veg

Rice/2% cal from fat/ 2 starch

Caesar Chicken Salad, dressing on side/ 2 protein/ 2 starch

French roll/ 2% cal from fat/ 1 starch

BURGER KING: Note that all are high in sodium ( use your own dressing (lite Italian best here) on salads!)

Tendergrill Sandwich/ 3 protein, 2 starch

Jr Whopper 2S, 2P

Chicken Salad/ 3 protein, 1 vegetable

Chicken Caesar Salad / 3 protein, 2 veggie, 1 starch (with croutons)

Side Garden Salad / 2 veggie

TIMS

Note: All muffins are 4-5 starch because they are very high in sugar

Bagel /3 starch, 1 protein

Lite Cream Cheese/ 1 dairy

Yogurt and Berries/ 1dairy, 1 fruit

 

BUNS’N THINGS

Design your own wrap; 10″ whole wheat tortilla, chicken or turkey, vegetables, and lite salad dressin

ANYWHERE:

Chef Salad(romaine not iceberg) no cheese, no egg, dressing on side

Chicken Caesar Salad, no bacon, little parmesan, dressing on side ( I ask for extra lettuce!)

If you consider yourself a “carb addict” you should read this….

I hear these all the time, “I am addicted to carbs”, “I need to eat a lot of carbs”, “I crave bread”, “I crave sugar”……

If you are consuming poor quality carbohydrates on a regular basis, yes, you will crave them. What is happening is your blood sugar is being manipulated  dramatically by the simple sugar in the carbohydrates you are eating. Consume simple carbs and blood sugar rises; then with in minutes it falls;your cravings are actually drops in blood sugar, which you then think you need to fix by eating more carbs.

If you are trying a low carbohydrate approach to weight loss you need to understand these facts. The more technical term for carbohydrate withdrawal is “keto-adaptation,” because the body is adapting to the state of ketosis that results from eating fewer than sixty or so grams of carbohydrates a day.  This reaction is why some who try carbohydrate restriction give it up quickly. Carbohydrate withdrawal is often interpreted as a ‘need for carbohydrate. It’s like telling smokers who are trying to quit that their withdrawal symptoms are caused by a ‘need for cigarettes’ and then suggesting they go back to smoking to solve the problem.

If you can persevere, and get through the first few days of consuming only high quality carbohydrates, your blood sugar will stabilize, and you will no longer crave them. (The number of servings you require will depend on your goals, ie weight loss, diabetic control, maintenance of weight, etc)

Some examples of healthy carbohydrates are:

brown rice products (crackers, pasta, rice cakes, puffed cereal and of course brown rice)

sprouted grain breads

sweet potatoes

squash

quinoa

amaranth

millet

buckwheat

Healthy Salad Dressings

Maple Vinaigrette

¼ c exra virgin organic olive oil

¼ c balsamic vinegar

¼ c maple syrup (REAL)

¼ c Dijon mustard

1+ tsp crushed garlic

About 30 calories (condiment) per Tablespoon

You may double or triple if you like.

Keep refrigerated.

Caesar

3 Tbsp lite mayo

3 tbsp lemon juice

3 oz water

½ tsp salt

1 tsp Dijon mustard

1 tsp black pepper

1 Tbsp lite parmesan

About ¼ is 35 condiment calories.

 

Wheat and Type 1 Diabetes

This article from the Wheat Belly Blog shares yet another  convincing argument against the consumption of today’s wheat! If you find this article interesting, you may want to read “Wheat Belly” , by William Davis, MD. As well as great information and convincing science and research, the book also has some great wheat free recipes!