Food Friday (Superfoods for 2014)

It seems like every time I turn a page in a magazine or click on a website there is another piece of healthy eating advice to be had.  Often they contradict each other or, even more strangely, contradict what the same source may have advised at another time.

Coffee is good for you!  It's not!!  It is!!!

Drink milk!  Don't!!  Do!!!

Eggs are an excellent source of low cal protein!  They are high in cholesterol!!  Eat Eggs!!!  No don't!!!!

Really ... I can't keep up with all the contradictions and advice.  But I am willing to try new food adventures ... if the advice actually involves REAL food.  So with pictures and text all courtesy of:

www.ca.shine.yahoo.com/photos/the-food-of-the-future-and-other-new-superfoods-for-2014-slideshow/the-food-of-the-future-and-other-new-superfoods-for-2014-photo-139275156338

In the interest of being current and sharing information (and definitely letting readers make up their own minds) this is the lineup of apparent superfoods for 2014 ...

Exotic spice blends:

Herbs and spices have long played a role in traditional Eastern medicine, but thanks to increased interest in holistic medicine, the fragrant pantry ingredients are beginning to take hold here, too. Expect to see our obsession with fats, oils and salt as flavour-agents fade, replaced by exotic blends of herbs and spices. Shichimi Togarashi, a traditional Japanese seven-spice blend of chile, citrus peel, sesame seeds, Japanese pepper, seaweed and ginger, will likely be making waves in restaurants and food magazines this year. Za’atar (pictured here), a Middle Eastern blend of sumac, thyme and sesame, is already starting to trend.

Spirulina:

This blue-green algae was dubbed the “food of the future” in the ‘70s for its extremely high protein and iron content and antiviral and anticancer properties – in fact, just one tablespoon of powdered spirulina a day is thought to be enough to restore health to a malnourished child. Recently though, health fanatics and vegetarians have started picking up the powder to power up their smoothies with protein and minerals. Chlorella, another nutrient-rich algae with similar properties, has been dubbed a possible solution to a worldwide food crisis, as it’s cheap and full of vital nutrients.

Black soybeans:

Dr. Oz dubbed these sexy little beans his favourite new superfood earlier this winter, and health foodies certainly took note. Black soybeans boast more antioxidants and protein than most beans (and less carbs!). They’ve also been shown to help animals lose weight and reduce inflammation; research has yet to prove they have the same effect on humans, but with a nutritional profile like that, it’s worth introducing these beans to your routine.

Full-fat dairy:

Skim milk, we are so over you. Low-fat and skim dairy contains added sugars to make it taste better, which only contributes to weight gain in the end. Plus, it’s been shown that without the fat in dairy, we’re left hungry and more prone to overeat. So be prepared to embrace fat by way of creamy ricotta, creme fraiche and, yes, heavy cream! We’re excited to see how chefs will be using these indulgent products in desserts and savoury dishes.

Anything but quinoa:

There’s no arguing quinoa’s status as a nutritional powerhouse – not only is it a rare plant source of complete proteins, but it’s also incredibly versatile in the kitchen. But it seems chefs and home cooks alike are getting a little tired of the grain, and are beginning to look at other ancient grains to fulfill their carb cravings. Grains such as teff, amaranth and millet are all popping up, and for good reason – these traditional grains boast high amounts of trace minerals and protein. They can also be ground into a fine powder and used as flours.

Super spuds:

Once reserved for Incan kings, purple potatoes truly deserve the royal treatment, considering their antioxidant content is four times higher than regular potatoes. The pretty spuds have also been shown to reduce blood pressure. While we don’t expect them to overtake their yellow or white counterparts anytime soon, purple potatoes will definitely find their time to shine this year.

Tempeh:

Why eat tofu when you can have tempeh instead? This firm soy cake is made of soy beans that are fermented, which lends the meat replacement probiotic properties that regular tofu doesn’t have. The good bacteria in the fermented beans promote a healthy gut, which can make you less likely to get sick and may even fight obesity. Use tempeh as you would firm tofu – it’s great marinated and grilled.

Food Friday (Valentine's Day)

HAPPY VALENTINE’S DAY!

Yup – another day to celebrate – whether there’s a loved one involved or not there is bound to be lots of chocolate and treats around.  Chocolate is my personal demon.  Heart shaped treats at the grocery store, candy bowls in the office, chocolate hearts on the bank counter; it seems everywhere you turn there is a small temptation in which to indulge.  Small temptations that add up quickly to big calories!

If you indulge today … forgive yourself and get back on track tomorrow!

If you resist temptation … congratulate yourself!

I found this idea on line and thought it was a great way to remind yourself to love not only those important people in your life but yourself as well.  Imagine a bowl of fresh fruit on your kitchen or dining room table     with lovely sentiments attached.  I'd love to find this in the morning to go with breakfast and coffee.  It’s a colorful, heartfelt way to celebrate good health AND Valentine’s Day.

And if that special person in your life insists on a gift?  Well, there's always another suggestion ...

Enjoy Valentine’s Day and stay healthy!

Food Friday (Confused Fruit?)

No one is going to dispute that fruit is an important part of a healthy eating plan.  But what happened to the days when the only choices you had to make were from what was in season and how much money you wanted to spend to have those delicious looking peaches in February (they usually weren’t as yummy as they looked).

Now we have all kinds of exotic fruit to choose from.  Don’t get me wrong I love the idea of trying new things and new taste sensations.  I don’t even mind spending a couple of dollars on fruit when I have no idea what it is going to taste like.  I mean, who knew I might enjoy lychee fruit. 

Admittedly, I have no idea as to how one goes about eating some of the fruit I see at the grocers.  Star fruit is still a mystery to me.

But now … now, we have designer fruit to choose from as well.  Yesterday I heard about Grapples (pronounced ‘grape-l’).  They look like apples, crunch like apples and bruise like apples – but they smell and taste of – grapes?  Yes, a Washington based apple grower has started producing Concord grape-flavoured apples.

Todd Snyder, the man behind Grapples assures customers that the unusual fruits contain absolutely no extra sugar or carbs than the fruit that is picked straight from the tree.  The Grapple is made by soaking Fuji or Gala apples in a mixture of water and flavouring agents and is NOT genetically modified in any way.  The natural and artificial taste of the grape is something called methyl anthranilate and is used in grape juices and grape candy.  It simply permeates the apple’s flesh through to the core.

The result … apples that have the distinct flavour of grapes mixed in.

Now I could get my head around something like that.  After all, I do enjoy nectarines which is a combo fruit albeit one that does grow on trees.  I do enjoy mixed fruit juices and Grapples are (sort of) a taste extension of that.  I guess it’s just difficult to get my head around biting into an apple and tasting a grape?

BUT …

That’s not where this whole thing ends!  Oh no … not by a long shot.  One can also purchase Cotton Candy Grapes.  David Cain, a fruit geneticist and a former researcher for the U.S. Department of Agriculture has applied his talents to “breeding” experimental fruit for profit.  His latest invention – the Cotton Candy Grape – supposedly delivers a flavour similar to the well-known carnival treat when biting into a grape.

Obviously GMO comes immediately to mind but Mr. Cain assures consumers that what he doing is actually using cross-breeding techniques that have been around for centuries, and actually verges on the old-fashioned to produce the cotton candy grape, pollen from the male plant was brushed onto the female – an agricultural version of in-vitro fertilization. 

Okay – my mother used to use similar techniques on her rose bushes to achieve interesting colours in the blooms, and as I stated above I do enjoy nectarines and tangerines – so I get the whole cross pollination thing.  But where does the cotton candy taste come from.  No matter where I looked, I couldn’t really find a satisfactory answer to that question.

Cain states, “We’re competing against candy bars and cookies and the competition is fierce.  There’s no denying that the sweet tooth of modern man is obscuring most other available flavours.  And while the Clementine and the Honeycrisp apple were novel in their day, the problem with sweetness is that people become habituated to it, and they end up wanting more and more”.

The article I read mentioned the inevitability of someone producing wine from this grape – tailor made wine that tastes like soda pop.  I don’t know?  Zinfandel is pretty sweet for my palette when it comes to wine.  Cotton Candy wine might not be something I would line up to buy!

OH …

The price point of these products, you ask?  Currently the Cotton Candy Grapes sell for in the neighbourhood of $6 per pound and the Grapples, available in stores until May sell for around $5 for a four-pack in stores or on-line one can purchase a gift box of 12 for $26.95 including shipping and handling.

My curiosity is peaked enough that if I see these products in my supermarket I will spend the money to pick them up … at least once … just for my personal edification.  If I find them and try them – stay tuned – I’ll share my thoughts in a future blog post.

Keeping a Group (and myself) Positively Motivated

Being on a weight loss journey is difficult process whether you are doing it yourself or you belong to some sort of support group.  When you are trying to do it on you own you miss the accountability that belonging to a group gives you.  After all, if you indulge in that extra piece of cake or indulge in a week-long binge, who is going to know about it except you and your own scale?  But, I’ve found belonging to a group does not ensure success … sometimes the group as a whole suffers time of “bad attitude”.

For me personally, the last half of 2013 was a struggle.  My head just wasn’t in the right place and those numbers on that scale just kept creeping up instead of down.

You know when your underwear starts to feel too tight that things are just going to hell in a hand basket.  Just sayin’!

The strange thing was … my whole TOPS group was struggling as well.  We are a small group of 15 so it’s pretty easy for all of share the negativity.  Yes, I am the “group leader” but that doesn’t mean I don’t need the support of the group.  The only thing it means is that I prepare a program every week and make sure the meetings have some semblance of order.  I needed help!  Everyone in the group needed help!  What had happened to us?

Towards the end of 2013, due to reasons beyond our control, we lost our meeting space and had to scramble to find another place.  Of course, just as we got settled into our new Monday night home it was Christmas and New Year’s so there were no meetings for two weeks. 

Needless to say our first meeting in January was not a huge success.

BUT … everyone seems to have turned it around and so far in 2014 we have had two “NO GAIN” meetings.  Kudos to my group for turning that bad spell around and hopefully, whether we are trying to maintain or trying to lose, 2014 will be a better year than 2013 was.

While I was looking for some interesting meeting ideas for upcoming weeks I came across a couple of interesting things. The first was an article about an amazing young woman named Lizzie Valasquez.  I always contend that there are two sides to every story and Lizzie’s battle is the opposite of mine and the other members of my TOPS group.  While we are challenged to keep our calorie count down and burn off calories to lose weight, Lizzie must consume 5000 calories a day.  Yes, yes … I thought the same thing as you are probably thinking now … boy, it would be nice to have THAT problem for six months.  Unfortunately, Lizzie has a rare condition shared by only two people in the world.  Her body cannot gain weight or store fat.  She must consume those 5000 calories to stay alive.  I am sure the high caloric intake is as difficult (or more so) than it is for us to maintain a lower caloric intake.

The totally amazing thing about Ms. Valasques is her positive attitude.  If you read the article I’ve pasted here I’m sure you will agree … we can all learn a thing or two from this amazing young woman.

The second item I came across was in an older copy of the TOPSNews magazine that TOPS sends out every six weeks or so.  It arrives regularly in my mailbox, yet I often forget what a wonderful resource it is for information.  Every so often they have a TOP TEN list.  In the back issue I was flipping through the TOP TEN list happened to be about the health benefits of maintaining a positive attitude … not only for weight loss but for life in general.

I hope TOPS doesn’t mind but I would like to share that article here too.

The TOPS Ten Reasons to Cut the Complaining

Whether at work, at home, or at chapter meetings, complaining may cause more problems than we realize.  A complaint is a negative reaction to what is perceived as a problem when what is preferable is a positive response to a challenge.  Her are ten primary dangers we can avoid if we “Cut the Complaining”!

1. Things appear to be worse than they are.  When we complain, we only focus on what is wrong.  In actuality, things may not be so bad.  If a situation is 90% good and 10% bad, and we spend out time and energy focused on the 10%, we overlook all that is really good.

2. Bad habits form quickly.  Complaining is like exercise – the more you do it, the easier is gets and the better you get at doing it.  It can become something you actually enjoy.

3. What you think you see is what you get.  Perception distorts reality in our minds.  Our complaining focuses on the negative and colors everything around us in a bad light.  Then, our subconscious mind tries to make this observation be what we see as real.

4. Down is the wrong direction.  Complaining is the evil twin of one-upmanship – it becomes one-downmanship.  One person complains, the next person has to top them with his or her complaint, and so on.  Soon everyone is hopping on the bandwagon of counterproductive behaviour.

5. Despondency is not good for anyone.  Not only does complaining make situations seem worse than they are, it destroys all hope that the situation could possibly improve.

6. Creativity and innovation disappear.  When people lose hope, they cease to be motivated to achieve their goals.  They think there is no point to coming up with ideas and implementing them, since chronic complainers will just shoot down anything new and say the ideas won’t work anyway.

7. Negativity grown like a bad weed.  The only way to gain status among complainers is to be the most negative person in the group.  That is not the type of recognition of which you are worthy.

8. Bad relationships result.  Relationships that form from commiserating by complaining are toxic.  To start being part of such a group, you have to escalate the level of complaining.  The result is everyone in the relationship becomes mired deeper in the complaint mindset.

9. Cliques form.  Complaining closes people off in exclusive little groups colored by bitterness, criticism, and suspicion.  Being positive, optimistic and appreciative opens us up to others, making it easier to connect and succeed.

10. Pessimism is counterproductive to a healthy lifestyle.  There is a mistaken idea that complainers have an edge because they see problems sooner.  The truth is that optimists lead better lives.  Believing in themselves and the efforts of those around them is the confidence that results in success.  Studies in positive psychology indicate that people who see the world in a positive light have the following advantages:

1. They live longer.
2. They are healthier.
3. They have more friends and better social lives.
4. They are more successful at work.
5. They enjoy life more.

It never ceases to amaze me how sometimes things just seem to appear in tandem when I am thinking about a certain topic or conversation to share with my group.  I guess my mind is focused, so it just picks the pertinent information out of the online and paper litter I manage to accumulate.  See … the mind is a powerful thing.

STAY POSITIVE!

Are You Hibernating?

The days are shorter and the cold weather seems to have the effect of increasing one’s appetite.  People can easily put on up to an unwanted five to seven pounds every winter.  Unfortunately, many of us do!

People always complain about putting on weight in the winter, but does cold weather really make you fatter.  Apparently, the answer to that question is yes.

One of the reasons is that we are covered up in the winter … coats, jackets, and layers upon layers of clothing so we’re all a bit less self-conscious about our bodies and there is no accountability.  Out of sight – out of mind?  People tend to stay on diets and work out more diligently when the spring and summer roll around.

Some people believe out bodies hold on to fat in order to stay warm but let’s face it – most people aren’t roughing it outside all day and night in freezing temperatures.  So for the rest of us, it’s not the actual cold weather that makes us fatter; it’s the cold weather that causes us to modify out lifestyles and that is what contributes to the bigger numbers on the scale.

A pedometer research study conducted by the Journal of Medicine & Science in Sports and Exercise uncovered a huge difference in the number of steps taken between the winter and summer seasons.

                       

              7616 steps per day in the summer

              6293 steps per day in the fall

              5304 steps per day in the winter, and

              5850 steps per day in the spring.

That’s almost 2500 less steps per day, by the average person, between summer and winter.  Most people blame Thanksgiving, Christmas and New Year’s feasts but in reality it is less winter activity that also contribute to the holiday pounds.

SAD (Seasonal Affective Disorder) has been studied at length and it is more than just the “winter blues” but an actual type of clinical depression.  SAD occurs during the short days and long nights of winter and fall, when there is less sunlight and colder temperatures.  Symptoms can often include cravings for specific foods, a loss of energy, hopelessness and oversleeping.  Obviously these types of symptoms can contribute to weight gain.  When we are depressed we unconsciously turn to carbs to deliver a quick hit of the feel-good chemical serotonin.  From October through early March there are people who go into “hibernating depression”.

One school of thought is that cold temperatures influence weight gain on a metabolic level not just by wanting to eat more.  Exposure to cold temperatures causes a shivering thermogenesis, which means there’s an increase in metabolism to produce more heat and … heat production by the body equals calories burned.  But hold on just a sec before you run to turn off the heat in your house or join a daily polar bear swim.  Despite the fact that there are some weight loss gurus who recommend it, it really doesn’t pan out in the real world of weight loss results.  However, as tempting as it is to burrow under your flannel sheets when it gets cold out don’t get too cozy.  There is a lot to be said for being a comfortably cool during the night.  Being too warm can actually keep you from nodding off, which can spell bad news for your weight.  I’ve mentioned this numerous times before, but stress it here again … people who get less than 5 hours of sleep are 50% more likely to be obese than those who sleep 7 to 9 hours a night.  But what does your comforter have to do with it?  Science shows that you enter and get your best sleep when your core body temperature drops.  If your body is too warm, heat dumping cannot occur normally, making it difficult to go to sleep.  Even in temperature it all about moderation.

So what does really work to help prevent the dreaded winter weight gain?

1. Don’t underestimate daily tasks!  A dose of vigorous housework can actually burn up more
   
   calories than going to the gym.  When its cold and dark outdoor activities instantly lose their appeal and the comfort of home beckons, so crank up your favourite music and swing you hips behind the vacuum cleaner.  Vigorous dusting, mopping and vacuuming can burn up to 240 calories in one hour – the equivalent of about thirty minutes of jogging.  Housework tones arm and leg muscles and increases our heart beat making it a good all-round cardiovascular exercise.  Plus, there is the added bonus of having your housework done in the winter so there is no spring cleaning … you can actually get out and enjoy the nice weather when it arrives!  Be less efficient in the kitchen.  If you are cooking dinner, instead of gathering all your ingredients in one place, walk around your kitchen, stretching for, say, that bowl on the top shelf, and going back and forth between the pantry and the stove.  Making daily tasks a little more “sweat worthy” helps you to stay trim in the winter.

2. Take a lunch break! We are more likely to gain weight at work during the cold winter months
   
   because we tend to eat at our desks more often – and are less likely to venture outside.  Anything that’s not sedentary will increase you metabolic rate, so it’s well worth popping outside for a stretch and a breath of fresh air.  In fact, an average fifteen-minute walk during your lunch hour amounts to three hundred calories per week.  If this doesn’t sound like enough, instead of going to the gym at night, why not go at lunchtime?  A fifteen-minute lunchtime jog three times a week is the equivalent to 700 calories a week.  This maintains a fitness routine and leaves your evening free.

  

3. Walk to work!  Leave the house earlier than usual and walk to work.  If this is too far, walk part of the way by getting off the bus or train early.  A comfortable stroll burns five calories per minute.  Walking has been shown by several studies to help reduce the risk of strokes.  Other studies show that regular walking can help reverse the effects of aging.

4. Create a realistic easting strategy for the holidays!  You may think that the holidays end on January first, but you still have to face Super Bowl Sunday, Valentine’s Day and even St. Patrick’s Day before spring rolls around.  Diving head-first into the holiday feasting without a game plan is a sure fire way to put on a few pounds.  Be mindful of your food and of the moment you are enjoying it.

5. Don’t let comfort food make you uncomfortable in your clothes!  Eating that gooey macaroni and cheese, or freshly baked cookie passes the time, warms your body, and makes the dreary winter months more tolerable.  Although comfort food may be good for the soul … few are friendly to your waistline.  Instead of turning to food to lose the winter blues, stop and think about what’s getting your down in the first place.  Are you feeling cold?  Warm up with a cup of hot tea (its calorie free) or cuddle up under a big fluffy blanket.  Is the weather making you stir crazy?  Call up a friend and do something active together to get out of the house and keep your blood pumping.  Identifying WHY you want eat will make it easier to take a step back and make a healthier choice.  If you really do not want to give up your favourite winter comfort foods then remember “everything in moderation”.  Tweak your recipes and make your favourites with low-fat milk and cheese whenever possible and substitute healthier cooking methods, like baking instead of frying.  Give yourself permission to enjoy a small serving and remind yourself that it will be there again later is you want it – there’s no need to eat the whole casserole in one sitting.

6. Rethink your winter drinks!  From October through January, high calorie seasonal drinks such as spiced lattes, hot chocolate and warm apple cider flood restaurant menus.  They can lure you in with their tempting festive names and adorable whipped cream crowns, but look out!!  Some medium-sized drinks can clock in at 500 calories – or more – if you order the larger sizes.  To lighten up a seasonal drink, enjoy the smallest size with skim milk, sugar free syrup, and light (or no) whipped cream.

  

7. Avoid the winter eating trap!  Your favourite fresh produce – berries, tomatoes, zucchini – may not
   
   be in season for another few months, but that doesn't mean your should fee on meat and potatoes until spring.  People who eat 2.7 servings of veggies a day were more likely to have a lower BMI 10 years later, so it’s important to get your greens year-round.  Luckily, there are plenty of winter veggies worth mixing in your diet.  For starters, include cauliflower (1 cup raw = 25 calories) and spaghetti squash (1 cup = 42 calories).  Like all vegetables, they’re high in water content and low in calories, so you’ll feel full, not fat.  And if you can get over your childhood fears, add Brussels sprouts to your menu.  For only 56 calories, a cup of the vegetable delivers 4 grams of belly-fat fighting fiber and almost your entire day’s worth of vitamin C.

8. Stop bingeing out of boredom!  With the colder temperatures and extreme weather conditions, you may find yourself cooped up in the house more often in the winter than during other times of the year.  Many people turn to food when that are bored, which makes sense; it tastes good, gives you something to do, and takes your mind off of stressors.  However, eating might not be the most favorable winter pastime for you if you want to fit into your swimsuit when the summer finally rolls around.  Try some fun activities to distract you from the kitchen:
1. Start turning your holiday photos into a fun scrapbook for your family to enjoy.
2. Take up knitting or crocheting or anything else that will keep your hands busy – it passes the time and is practical too.
3. Join an online or in-person book club, or create one with your friends.
4. Join a site such as ancestory.com and start doing family research.
5. Take one or more of the free on-line courses many colleges and universities offer.
6. Check out your local libraries for various lectures and clubs … they are informative, a great way to meet people and best of all … FREE.
7. Make an inspiration board to remind you of your healthy living goals.  Cut pictures and quotes from magazines and glue them onto a piece of poster board to hang in a place where you will see it every day. 
8. If that’s too public for you, make an ongoing motivational scrapbook to help you focus on your goals and keep your hands busy whenever you feel like mindlessly snacking.
9. Write a blog!

9. Be mindful of your body’s signals!  Winter is a busy time and personal health of often the first thing to get lost in the shuffle.  Your hunger and fullness cues get thrown out of whack over the food-centric parties, and you’re stressed from buying gifts, attending gatherings and dealing with bad weather.  It is important to notice when you lose track of how you’re feeling, as it can cause you to lose focus on your healthy lifestyle efforts.  There are a few simple things you can do to keep yourself accountable for your health during the winter.

1. Step on the scale!  Keeping an eye on your weight can help you stop major gains.
2. Keep tabs on how your clothes are fitting!  In the colder months, we lounge at home more often, so its “hello elastic-waist-sweatpants”, we wear more layers and chunky sweaters to keep warm.  Although these clothes are functional for the weather, they don’t allow you to see subtle changes in your body.  It’s easier to see small gains during the warmer months when you’re wearing thinner layers or sporting a bathing suit.  During the winter, try on some of your warm-weather clothes every few weeks to make sure they still fit and to monitor any changes in your body.  That way there will be no surprises when spring hits!
3. Combat stress!  When you find yourself getting consumed with winter stress and turning to unhealthy habits, stop what you’re doing for a few minutes and do a mental check-in.  What are you thinking about?  How does your body feel?  What do you really need right now?  Sometimes you’ll find that you may think you’re hungry, but are actually dehydrated due to the drier winter environments.  Or, you may realize that your body is craving movement more than that extra slice of pie.  By making an effort to be in tune with yourself you will be more likely to stick with your healthy intentions.

10. Don’t let the flu sabotage your fitness! Nothing derails your good intentions as fast as getting sick
    
    – especially if you are already looking for an excuse to skip the gym – and it turns out that the sniffles themselves may make you pack on pounds.  Research shows that catching a cold may triple your weight gain.  Evidence shows that catching a bug increases the number of glucose receptors on your fat cells, causing them to grow bigger in size and number and can saddle you with an extra 35 pounds of fat over a lifetime.  Although it’s inevitable that you will get sick at some point, there are ways to reduce your chances of it happening:

1. Wash your hands as often as your can, especially when someone in your household is sick.  Hand sanitizer is not as effective, but will work in a pinch if there is no soap and water available.
2. Avoid touching the mucous membranes of your eyes, nose and mouth with your bare hands.  Touching your face is one of the easiest ways for germs to get into your body.
3. Regularly disinfect the most used surfaces and items in your home.  Make sure these include doorknobs, countertops and TV remotes.
4. Keep your immune system and metabolism revved to war off illness.  Get at least 8 hours of sleep per night, exercise regularly and drink plenty of water throughout the day.
5. Go outside and get some fresh air whenever possible.  Staying inside too long, especially with other people, is a recipe for multiplying germs.

So, enjoy as much of the winter as you can … stay warm when it’s appropriate … stay cool when it’s appropriate … keep your hands out of the cookie jar … make wise choices and most importantly, stay healthy – that’s always appropriate!  

Happy Hallowe'en

Wow, it seems like forever since I posted on here.  So much for consistent journaling – which was my original goal for this blog.  But, sometimes life just gets in the way.  I’ve been busy taking a six-week (simply for interest) course sponsored by my local library called “The Philosophy of Horror Fiction”.  Between the readings for that and my real job there hasn’t been a lot of time for anything else.  I have also written a few things for my “other blog”.  I like to focus this one on weight loss and healthy lifestyle choices.  This “other” is more of a personal blog with personal ramblings.  Sometimes an idea just rattles around inside my head screaming to be put on paper … and, that’s where it ends up.  If for any reason someone is interested in checking it out, it can be found at http://amusingmyself-atyourexpense.blogspot.ca  Sometimes there is a little crossover and I post things from here to there, but not usually the other way around.

We are also on the eve of the start of NaNoWriMo (National Novel Writing Month).  In a nutshell; On November 1, participants begin working towards the goal of writing a 50,000-word novel by 11:59 p.m. on November 30. Valuing enthusiasm, determination, and a deadline, NaNoWriMo is for anyone who has ever thought fleetingly about writing a novel.  One can make it all official and such by registering on their website www.nanowrimo.org hence submitting the fruit of their labors. I would just do it for interest sake and to keep the brain working.  I think about participating every year and then my determination begins to lag and I don’t get words down on paper (or into the computer as the case may be).  I’m going to give it shot this year, but don’t expect anything to be posted here or anywhere else.  Like the horror fiction course I am taking it would be purely for interest sake.

But back to this post!

My BFF “M” is also a member of my TOPS group and, bless her heart, to take some of the pressure off me she offered to lead the meeting this past Monday night.  In light of some other things that went on this week I was more than grateful for her help.  The following is her “Halloween Tips” meeting.

Q: How can I have a healthy Halloween with all of the treats around? Any tips? 

A: Halloween is one of the most exciting days of the year for kids and candy lovers alike. It’s so easy to overdo it with piles of candy in the house though, even before the big day arrives.

Understand the impact 
Those cute, snack size candy bars and bags of chips may seem harmless, but they pack monster amounts of calories, fat, sugar and salt.

It is estimated that the average child collects between 3,500 and 7,000 calories worth of Halloween candy in one trick-or-treat session. That’s the equivalent of one to two pounds of fat! For a 100-pound child to burn those calories, it would take 44 hours of walking or 14.5 hours of full court basketball.

Out of sight, out of mind 
To avoid eating all of your goodies before trick-or-treaters arrive, buy candy just before the 31st, or keep it somewhere inconvenient so you’re not tempted to dig in each time you pass the candy bowl. And buy treats you don’t like! If you’re a sweet tooth, buy salty treats. If you like chips, buy sweets. Once candy is in the house, put it out in smaller amounts or put it away so you and your child don’t have free access.

Moderation is key – set limits! 
You don’t need to lock your kids in the house on Halloween or confiscate their candy bags. Halloween can be an opportunity to teach moderation and  eating sweets as treats. When your kids get home from trick-or-treating, have them make two piles of their loot: a favourites pile and a pile they won’t eat. Encourage them to share or give away their unwanted pile. Explain that candy is a treat on Halloween for them to enjoy in moderation on regular days. Work out a reasonable treat allowance and explain that eating less per day will make their Halloween stash last longer. 1-3 pieces per day (100-300 calories) is a reasonable amount for most active children over a short period of time. Have them enjoy their candy alongside a healthy snack or a glass of water. Make sure you’re also eating candy in moderation to set a good example. 82% of parents set candy limits, so don’t let puppy-dog-eyes change your mind!

Healthy habits all year long 
Remember that Halloween is just one day of the year. Indulging on holidays can be completely acceptable if we do our best to eat healthy every day

Handy tip: Try refrigerating or freezing candy to reduce overindulging. When it’s not soft and chewy it isn’t as appealing and by the time it has thawed you or your child may lose interest. 

Okay … it’s me again.  Although my kids are grown and in charge of their own candy consumption these days there was a lot of great information to hear.  Those cute little packages are so deceptive too.  Don’t look anything like a full sized chocolate bar of bag of chips, but calorie wise they still pack a heck of punch.  Check it out …

One of things that I do miss about having little ones around on Halloween is carving the pumpkin and roasting the pumpkin seeds.  I guess I could still carve a pumpkin to set out on the front porch, but let’s face it, as much fun as we had carving those jack-o-lanterns they could never be called works of art.  Lopsided smiling/grimacing faces was the best we could come up with.  I’ve since taken the lazy way out and put a little battery operated tea light inside of a smiling ceramic pumpkin and call it good!

I do miss the pumpkin seeds though.  And who knew they could be so good for you?  From an article on www.hungryforchange.tv here are the 9 Top Health Benefits of Pumpkin Seeds.

1.  They contain heart healthy magnesium.  One-quarter cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium.  These help with important bodily functions such as the pumping of your heart, proper bone and tooth formation, relaxation of your blood vessels and proper bowel function.

2.  Zinc for immune support.  Pumpkin seeds are a rich source of zinc with one ounce containing more than 2 mg of this beneficial mineral.  Zinc is important to you body in many ways, including immunity, cell growth and division, sleep, mood, your senses of taste and smell, eye and skin health, insulin regulation and male sexual function.

3.  Plant base Omega-3 Fats.  Nuts and seeds, including pumpkin seeds are one of the best sources of plant-based omega-3s.

4.  Prostate health.  Pumpkin seeds have long been valued as an important natural food for men’s health.

5.  Benefits for post-menopausal women.  Pumpkin seed oil is rich in natural phytoestrogens and studies suggest it may lead to a significant increase in good HDL along with a decrease in blood pressure, hot flashes, headaches, joint pains and other menopausal symptoms.

6.  Anti-diabetic effects.  Animal studies suggest that pumpkin seeds may help improve insulin regulation and help prevent diabetic complications by decreasing oxidative stress.

7.  Heart and liver health.  Pumpkin seeds are a rich in healthy fats, antioxidants and fibers, which may provide benefits for heart and liver health, particularly when mixed with flax seeds.

8.  Restful sleep.  Pumpkin seeds are a rich source of tryptophan, an amino acid that your body converts into serotonin, which in turn is converted into melatonin, the “sleep hormone”.  Eating pumpkin seeds before bed, along with a carbohydrate like a small piece of fruit, may be especially beneficial for providing your body the trypotphan needed for your melatonin and serotonin production to help promote a restful nights sleep.

9.  Anti-inflammatory benefits.  Pumpkin seed oil has been found to exhibity anti-inflammatory effect.  One animal study even found it worked as well as the anti-inflammatory drug indomethacin in treating arthritic, but without the side effects.

And what’s the best way to eat these little powerhouse seeds?  In order to prevent the healthy fats present in the seeds, pumpkin seeds should be eaten raw.  If you choose to purchase seeds from a bulk bin, make sure they smell fresh – not musty, spoiled or stale, which could indicate rancidity or the presence of fungal mycotoxins.

If you prefer to eat the seeds roasted, do so yourself so you can control the roasting temperature and time.  Raw pumpkin seeds can be roasted on a low heat setting in your oven (no more than 170 degrees Fahrenheit or 75 degrees Celsius), sprinkled with natural salt, for about 15 to 20 minutes.  And make sure you eat the white outside part of the seed … that’s where the fiber and all the health benefits are.

HAPPY HALLOWE’EN !!

One, Two, Three ... Go

When you are trying to stay on a weight loss program, or even just a healthy eating program there are all types of occasions throughout the year that can easily derail your efforts.  Valentine’s Day complete with chocolate hearts, green beer on St. Patrick’s Day, chocolate bunnies and ham dinners at Easter, but those holidays are nicely spaced apart.  If I do manage to overindulge and inflict major damage on my calorie count I can get back on track the next day and redeem myself before I have to step back onto the scale at the following Monday meeting of TOPS.

But now, the holiday eating season has officially begun!

You’re probably asking yourself, “What is this crazy woman talking about?  It’s only October!” 

Easily explainable!

Here in the “Great White North” otherwise known as Canada, Thanksgiving is celebrated in October, this coming Monday as a matter of fact.  As if that were not enough, the small city I call home hosts Canada’s largest Oktoberfest celebration, coincidentally, also starting on the Thanksgiving Day weekend.  Yup … we go from turkey and all the fixings non-stop into 10 days of Gemuetlichkeit, beer served by the pitcher, candied peanuts, wiener schnitzel and, sausage and sauerkraut.

Let’s not forget about Halloween at the end of the month.  That lovely time of year when we shell out candy to all the ghoulies and ghosties and long-legged beasties ringing the doorbell, their voices chiming “trick or treat”.

For me, the real trick is not eating all the treats before it’s time to give them out.  I’ve learned over the last few years to NOT buy any Halloween candy until the day before to resist temptation.  No matter what you tell yourself about those little bite-sized candy bars … let me tell you from personal experience … they DO contain calories! 

Then of course, hanging on to my willpower by the tips of my fingernails, we gleefully glide into November.  In our family that means two consecutive weeks of celebrating birthdays. 

As if that were not enough the Christmas celebrations start.  I know, I know … you are scratching your head again wondering what I am talking about, but think about it; is there anyone that does not have one Christmas function (company dinner or otherwise) that is already scheduled in November? 

Like I said, the holiday eating season is upon us.

It all seems so overwhelming when I am trying to eat sensibly and shed pounds.  Everywhere I turn from October through January there seems to be an event or an occasion where food is the main star.  Best to tackle them one at a time.  I’ll leave Oktoberfest out of the equation because, lets face it, it’s a local demon I need to face.   We’ll start with Thanksgiving.  Whether you celebrate it in October or in November Thanksgiving can be a major set back to your weight loss success.  But, only if you let it!

Studies show that the average dinner sets us back 2,000 – 3,000 calories more than the average daily allowance.  That’s NOT 2,000 – 3,000 calories for the dinner.

No! No! No!

That’s 2,000 to 3,000 calories MORE than is normally consumed.  Since I am trying to lose weight my calorie count is probably lower than “the average daily allowance” so if I let myself indulge I can only imagine what my personal over-consumption numbers would be? 

So what are some tips to make sure that the only stuffed at the Thanksgiving dinner is the turkey?  The following list is a compilation of advice found on various websites, including www.webmd.com, www.lucilleroberts.com/5-healthy-eating-tips-to-survive-thanksgiving-dinner, and www.diet.com/dietblogs.

EAT BREAKFAST – You may be tempted to try and save some of those breakfast calories for later in the day when the “good” food comes to the table but eating a small meal in the morning can actually give you more control over your appetite.  Start your day with a small satisfying breakfast and you won’t arrive at your gathering feeling starved.  Plus, missing out on your first meal of the day slows down your metabolism, which causes your body to store more calories later.

EASY ON THE ALCOHOL – Alcohol calories can add up quickly!  Have a glass of wine or one drink and then have a glass of water or enjoy sparkling water before having a second drink (if you must).  That way you stay hydrated; limit your alcohol calories and, stay sober.

LIGHTEN UP YOUR PLATE – If you are hosting Thanksgiving dinner you can make your recipes healthier and chances are your guests will not even notice the subtle changes.  Use fat free chicken broth to baste the turkey and make the gravy.  Use sugar substitutes in place of sugar and/or fruit purees instead of oil in baked goods.  Reduce the oil and butter whenever you can.  Try plain yogurt or fat free sour cream in creamy dips, mashed potatoes, and casseroles.  If you are attending dinner at someone else’s home ask if you can bring a few dishes to share, that way you can make some lighter dishes.  Most hostesses welcome not having to prepare everything.

POLICE YOUR PORTIONS – Not only on Thanksgiving, but every day of the year make sure you fill at least half your plate with veggies.  Thanksgiving is a great meal for calorie counting because so many dishes are already on any healthy eating plan; turkey is a lean meat and yams are an excellent source of fiber

If your dinner is going to be buffet style, survey the table before you fill your plate and decide what you are gong to choose.  Then select reasonable-sized portions of foods you cannot live without.  Don’t waste calories on foods that you can have all year long.  Fill you plate with small portions of holiday favorites that only come around once a year so you can enjoy desirable, traditional foods.

Make some healthy swaps when you are choosing what to include on your plate; choose white meat instead of dark meat, green bean casserole instead of stuffing, dinner roll instead of corn bread, pumpkin pie instead of pecan pie, homemade cranberry sauce instead of canned and baked sweet potato instead of candied yams.

SAVOR YOUR FOOD – It is difficult to sit down and enjoy a meal on a regular day and even more so when you’re suddenly faced with a feast.  First and foremost, remember to eat slowly.  Put your fork down between bites and actually taste the food you are eating.  Experts agree that it the best way to enjoy your meal and feel satisfied with one plate of food.  If possible choose whole grains, fruits, vegetables, broth based soups, salads, and other foods with lots of water and fiber to add to the feeling of fullness.

SKIP THE SECONDS – Try to resist the temptation to go back for second helpings.  Leftovers are much better the next day, and if you limit yourself to one plate, you are less likely to overeat and have some room for a delectable dessert choice.

TAKE A WALK – Instead of jumping from the main course into the dessert round, excuse yourself from the table and take a brisk   Take a couple of friends and family members with you to keep enjoying the company.  The added bonus here is you leave the “skinny” people behind to clear the table and do the dishes before dessert is served!

A FEW RAPID FIRE SUGGESTIONS:

1. Have doggy bags ready or encourage your guest to bring containers.  You really only need one plate of leftovers for the next day and all the extra food in your refrigerator is nothing but a temptation.
2. Eat before the party starts.  Don’t go to dinner starving.  Have a low calorie snack before hitting the Thanksgiving table.  You are less likely to overeat if you have your appetite under control
3. Avoid finger foods.  Nibbling before, during and after the main meal is a recipe for a bellyache.
4. Choose white meat.  White-meat turkey is one of the best low-fat protein sources for the dieter.
5. Stay on your personal schedule.  If you already maintain a fitness schedule, don’t let Thanksgiving derail it, but …
6. Don’t use exercise as an excuse to over-indulge.  On average, you need to walk one mile to burn about 100 calories (15 minutes at 4 mph) while it takes only 2 seconds to gobble 100 calories of food.

PLAN AHEAD – Start adding a little more exercise to your routine for several days before the BIG DINNER.  This will give you an overall calorie deficit and may offset any damage done at the dinner.

BE REALISTIC – You may possibly want to shift to weight maintenance during the holidays.  Dieting through Thanksgiving doesn’t have to be a chore.  Make good choices, eat in moderation and keep moving.  Limiting the damage instead of eliminating it will reduce your stress about holiday meals.  Stress can lead to further overeating.  Sometimes, not gaining during the holidays is as good as losing.  Start fresh when it’s over and done with.  You did not gain all your weight by eating one meal, and you are not going to blow your whole diet with one meal.  Just remember, it called a holi-DAY not a holi-MONTH!

FOCUS ON FAMILY AND FRIENDS – Thanksgiving is not about the bounty of food, it’s a time to celebrate relationships with family and friends.  That should be the main event.  Spend quality time socializing.

REMEMBER TO BE THANKFUL –

Be thankful that you are surrounded by your family and/or friends.

Be thankful that you are able to enjoy a table abundant with food.

Be thankful that you can make choices at this meal because you know you will have another meal to enjoy tomorrow.

Those are all a lot more blessings than some people have!