The ONLY secret ingredient you will need this year

I have an amazing recipe I'd like to share with you that has been inspired by my recent social feeds. It contains a secret ingredient that helps squash food cravings and cut down on portions, both of which help with weight management!

But first, a little background on what I saw on my feeds that stirred up some emotions and motivation to share this secret ingredient.

First I scrolled past what looked like a dessert, but the description indicated it was a protein cake mixed with protein whip cream topped with protein pudding for someone's breakfast. Then I saw a gorgeous picture of artisanal donuts that contained no authentic doughnut ingredients (gluten free, sugar free, oil free...?). And then when I saw an ad for algae oil (what the what?) in a pancake recipe, I kind of lost it. Lost faith in humanity and lost my cool.

Is this what is considered food? Worse, is this what is considered healthy food?

From the same people who post that they love to eat real food that is good for the body and soul, I can't help but see the irony (and sponsorship) in these posts.

What happened to toast and peanut butter for breakfast and saving the (real) cake and pudding for dessert?

Why can't we just eat donuts the way they were originally invented? (Assuming we aren't talking about gluten and dairy allergies, of course.)

And what is wrong with versatile, healthy, cheap canola oil!?

Obviously, I've been too keen to add accounts to my social networks and it is time to clean them out. There certainly are mega benefits in clearing out the crazy diet cobwebs and you can read more about that here

But I find it important and fascinating (albeit frustrating) to see what new products are out there in the land of quasi-food.

But I digress. I have a recipe to share with you. The good news is that it contains easy to find ingredients that you likely already have in your house.

But wait, there is even BETTER news! It contains a bit of salt, fat and gluten. These boost the flavor of the resulting recipe and leave your mind and body feeling satisfied and full.

There is even a secret ingredient! It's not sexy or glamorous, but it works. The secret ingredient? Moderation. Eat a normal portion once in a while and it not only satisfies your desire for pasta with creamy sauce (which is a normal part of living) but it also has the super powers of staving off binges and feelings of deprivation from good food. What is this amazing recipe I speak of?

Quick and Easy Alfredo Sauce
Makes six servings.

This Alfredo recipe is simple and so satisfying. You can whip it up in under 10 minutes.

1 container (227g) of cream cheese 
1 tbsp oil
1 cup of milk (you may need more to thin out the sauce)
1 cup shredded Parmesan cheese
pinch of salt and pepper
1/2 cup white wine
~6 cups of cooked pasta (any kind you like)
+
6 cups cooked broccoli
6 portions of 75g of cooked protein rich food (fish, chicken, pork, etc)

1. Heat the fat in a pan over medium heat. 
2. Add the cream cheese, milk and wine. Stir to melt the cheese and create a creamy sauce. Add more milk, if too thick. 
3. Add the Parmesan cheese and salt and pepper. Stir to mix.
4. Either add the pasta to the pan or top the pasta (1 cup per person) with the sauce. 
5. Pair with a serving of meat and a serving (1 cup) of broccoli.

When the pasta is paired with a protein-rich food (say, grilled salmon) and some vegetables (we like broccoli), it is a balanced meal that is full of omega 3 and fibre.

Each serving contains two servings of vegetables, two servings of grain products, one serving of meat and alternatives, and one serving of milk and alternatives.

Take any of your favorite recipes, apply this equation to turn your recipe into a super power recipe like the one above:

(Favourite special recipe + cooked with love and care - guilt and shame) x moderation = happiness and healthiness

*where moderation = normal portion size eaten once in a while

Mindful Eating Series with The Grounded Therapist (#2)

Mindful Eating can be helpful in so many different aspects of healthy eating: it can help naturally reduce portion sizes (if you tend to over eat due to emotions or mindlessness), it can help reduce emotions that can lead to eating when not hungry and improve confidence in food choices. It does, however, take some practice to truly work. That is why actively taking part in activities that increase mindfulness are integral and is how/why this series came about! 

Here is what Rachel, the Grounded Therapist, had to say about Mindful Eating in Part 2 of our series: 

I really wanted to title this post: Mindful Eating part 2 Electric Boogaloo but that would not have made this post easy to find. I’m not sure about you, but I was hiding from the polar vortex this weekend. Being “trapped” in my home here in CT is one of the worst times for me find myself eating when I am not hungry (aka not being mindful). In general, I am a high energy kind of gal, however (is anyone else an unending contradiction?) I love being at home. While it is not an ideal plan for eating for me (I know I should eat high volume, filling meals) I love to graze! LOVE IT! Little pieces of this, little parts from that and before I know it, a whole package of cheese and a box of crackers are gone. It gets worse when I become bored, want a distraction or just because I see something in my pantry (Red Flag Rachel, you are not being mindful!). It’s tough. When I am home and enjoying some much-needed downtime, it’s actually the worst time for my mindful eating practice. ARGH!

At the end of this post be sure to check out Lisa’s excellent tips and tricks to use mindfulness to catch yourself not being hungry and still eating. My two favorites are: identifying hunger vs cravings and the hunger scale. CHECK IT OUT!

Without further ado, here is Part 2 of our Mindful Eating Series:

In the first installment, we focused on observing what is going on outside our body as well as inside before eating.
• Did you learn anything surprising?
• Are there specific people or environments that influence what or how much you eat?
• Are there any changes you made to your thoughts or environment that may positively impact your eating?
• Are there any patterns to your trouble spots during the day where you may be eating mindlessly or emotionally?

Taking even just a short moment to tune into your thoughts and emotions as well as what is happening around you can help you be more present (at the moment) and better able to hear your hunger and fullness cues. More on that in a moment.

But first, perhaps the MOST important philosophy of mindfulness is being aware of all these things without criticizing or judging yourself. For example, you are feeling stressed at your desk at work and want to eat your lunch but it’s only 10 am and you are not hungry. Rather than judging yourself and thinking: “what is wrong with me? I just had breakfast! How am I supposed to get through the day if all I want to do it eat!?”, try understanding the situation and how it is affecting you- “I am feeling stressed which usually pushes me to eat. Also, my stress is mounting with the constant chiming of emails. What I need to do is decrease my stress and food won’t do that…but a small walk to the bathroom might help me relax”.

Hearing and correctly interpreting hunger signals is integral to becoming your own expert on food. Judging yourself for feeling hungry or too full makes listening and interpreting harder to do. It can be helpful to aim to set the criticizing and judgment of food and weight aside for a few days to understand how freeing it is to live without them.

There are many things you can practice to better hear and interpret hunger and fullness signals. The first place to start is with a simple question before engaging in eating: Am I hungry?
Before reaching for a snack or sitting down to a meal, find a quiet place (ideally away from food) to check in with your body’s hunger level. It may help to write out a list of physical sensations you have when actually hungry (vs experiencing a craving) and use it at this moment of checking in. The more you practice checking in with head hunger (ex. cravings or appetite) vs stomach hunger (actual need for energy), the easier and more intuitive it becomes.

It can be hard to hear subtle hunger cues and if you are anything like me, you may like a step by step guidance through this new eating territory. Practice listening for the cues before eating by following these steps:

1. Move away from the food or do this exercise before coming into contact with food such as before walking into the restaurant, kitchen or party. You can do this in your car, in the bathroom or in another room of your house.
2. Calm down by taking a few deep breaths.
3. Connect with your body and physical sensation. Place a hand on your abdomen and picture your stomach. How
full is it? How empty is it?
4. Ask yourself “Am I hungry?” “What physical hunger/fullness sensations am I feeling?”
5. Observe if there are any other physical signals or sensation? (ex. Edgy, weak, tired, thirsty?).
6. Notice your thoughts in this moment. Are you rationalizing eating? Feeling guilty or ashamed?
7. Beware of any negative thoughts you may have and let them go before eating.

That’s it- just practice noticing the difference between being hungry or wanting to eat for another reason. Wondering what to do if you are not hungry but want to eat? Stay tuned! There is more to come

BONUS! Understanding if you are hungry or not is a big step. If this activity comes easy to you, then try this bonus step #8: if you are truly hungry, start to evaluate how hungry you are using a mindfulness hunger scale. On a scales of 1-10, where 1 means starving or ravenous and 10 means so stuffed you feel sick, try to determine what level your hunger is at before eating. This can be used as a guide for portion size.

You can find Rachel :

On Facebook, Pinterest & Twitter

Mindful Eating Series with The Grounded Therapist (#1)

This time of year you can't glance at any social media feed without being bombarded with (bad) advice on how to lose weight/be healthy/shape up. There IS an alternative to all that diet & clean eating crazy speak: Mindful Eating. I understand that it can be a hard to understand concept- so I have embarked on a project to help you understand what it is and how it can help you and (perhaps more importantly) how you can start practicing it today. This is a collaboration between myself and The Grounded Therapist. 

I met Rachel Dougherty, The Grounded Therapist, through a bloggers group. Since I write & talk a lot about the psychology behind eating, I am always eager to collaborate (and learn from) psychologists who are experts in mindfulness. After some exciting exchanges, we decided to collaborate on a Mindful Eating series! 

Here is what Rachel had to say about Mindful Eating: 

"This is the time of year when people try to make healthy goals for themselves. Diets and weight loss tricks are everywhere. It’s unavoidable. However, there are few real sustainable plans out there. Since we know most diets fail, what can you do if you want to lose weight, be more healthy or set a new fitness/wellness goal? What about starting to eat more mindfully? I know mindful eating is something I consider each new year after eating way too many cookies and cake. My birthday is on thanksgiving. It’s just cake and sweets from November to January 2nd. When you eat well and get some exercise you body and mind feel great. You will have more energy which means you will do good work, be able to accomplish more goals which make you want to continue to eat better. It’s an amazing cycle which I still manage to derail at times. I ... consider mindful eating a self care priority. "

Without further ado, here is our first post:

You’ve probably heard that mindful eating can help you manage your weight, reduce any disordered eating and help repair your relationship with food. Understanding what mindful eating is and how to practice it is the challenging part. This is mainly because it requires inner reflection, paying attention and lots of practice.

Being a mindful eater means much more than just eating when you are hungry and stopping when you are full. Most people have heard the advice to “stop when you are full” and roll their eyes because, let’s be honest, you’ve probably tried it, and without the proper support, it may not have worked for you. For a greater chance of actually stopping when you are full, there are many things to practice and that is what this series is all about! In fact, the goal for many people is to use mindful eating as a way to reduce emotional and mindless eating. This means practicing being able to recognize when you are full, estimating how much food you need, letting go of judgement about your body & food and learning to trust your instincts.

Going beyond the “eat when hungry and stop when full”, mindful eating includes noticing the colors, smells, flavors, and textures of your food; eating more slowly; getting rid of distractions like TV or reading; hearing hunger and fullness cues and learning to eliminate guilt and anxiety about food. Noticing these things means deliberately paying attention and being fully aware of what is happening both inside and outside yourself.

Inside yourself includes what is going through your mind such as any emotions or thoughts you may be having- "I am stressed" or "I feel fat". Mindfulness includes paying attention to the experience in our body. Where in the body do we feel hunger? (in the head or in the stomach?) What does half-full feel like, or three quarters full?

Outside yourself means your surroundings:

• Where are you physically?
• sitting or standing? 
• at your desk with emails coming in every 2 minutes? 
• or alone in the kitchen with everyone gone to bed?

• Who are you with? 
• Compassionate people who make you feel confident?
• Or people who judge your eating and weight. 

The idea is to eventually learn in what way these thoughts, emotions and environment affects what, how and how much we eat. But, before we get ahead of ourselves, lets stick to practicing observing.

Eating mindfully can sound a bit abstract and practicing concrete activities to increase mindfulness can help you get started. To start becoming more mindful of when, how and what you eat as well as what influences you to eat, there are hands on exercises you can practice. Let’s start with this exercise:

Before eating, take a minute to observe your environment (outside your body) and your thoughts, emotions and how you physically feel (inside your body):

• are you stressed? Anxious? Happy? Sad? Tired?

• at the table and discussing stressful news? Standing up at the counter? Sitting in front of the tv?

• are you at your desk? In a stressful meeting? Rushing around in the car and feel you have no time to eat?

The goal is only to observe. Take notice. Pay attention more to your surrounding and your body and mind. This is invaluable for later, when trying to find patterns or barriers to eating mindfully. 

Click to tweet this! 

You can find Rachel :

On Facebook, Pinterest & Twitter

Healthy body on a Healthy Budget

Although the holidays are well behind us, the pinch of all that holiday spending is still being felt. On top of that, resolutions made to eat better can seem impossible when budgets are tight. The good news is that there are ways to eat well this winter while trying to cut back on food spending.

Before you give up on trying to eat healthy or worse, run into debt buying pomegranate juice and goji berries, hear me out.

Not surprisingly, there is middle ground between eating Kraft dinner and hot dogs every night and breaking the budget with boxed salad and wild, organic salmon. Sure, it may require a bit more planning and preparation than if you had an unlimited budget, but with time and practice any extra effort it takes now will soon be a thing of the past.

In fact, money aside, many of these tips can help you eat a wider variety of food on top of eating more antioxidants, fiber and other healthy nutrients.

1. Stock up on canned and frozen vegetables and fruit.

Packaging and freezing techniques have come a long way over the last decade so frozen produce is equally nutritious and sometimes riper when compared to their fresh counterparts. Plus, they are often more convenient to prepare since they are sold washed, peeled and cut up. This also save a heap of time in cooking thus increasing your chances of actually eating a vegetable at supper or fruit at breakfast. Since they spoil a heck of a lot slower than fresh fruits and veg, you can stock the pantry and freezer with all different kinds, allowing for more variety. Forget eating broccoli all week to avoid it from spoiling! You could have a different vegetable every night if you'd like.

2. Prepare more meals with plant based protein such as lentils, chickpeas and tofu.

Beans and pulses can be seasoned to match almost any flavour combination. When used as a substitute for meat in your favorite dishes, beans can save you up to 70% of the cost.

For example, if a boneless chicken thigh costs ~$1.00 and a serving = 1.5 thighs cooked. And 3/4 cup of cooked lentils is a serving of meat and alternatives, and costs about $0.45 (or 1/3 of a can of lentils that costs ~$1.30), then it appears that you could reduce your protein costs by about 70 per cent by substituting beans for chicken.

If meat is a must in your house, try diluting your choice of meat with beans (or tofu or edamame). This preserves the meaty flavour while cutting down on the cost of the meal. This idea works really well in dishes like Sheppard's pie, Ratatouille and chili.

Of course there are other protein rich foods such as eggs (2 eggs = $0.60), cottage cheese (3/4cup = ~$1.30), canned tuna (1/2 a can = $0.80), and even peanut butter (2 tbsp = $0.17).

3. Pack up leftovers individually into freezable containers and make your own microwave dinners.

Rather than buying TV dinners, make your own. Apart from the obvious save in the sodium and bad fat department, they'll allow you to enjoy a decadent meal for way less. This is also perfect for people who don't like eating the same thing for lunch as they had last night for dinner. Simply freeze the meal and save for a day next week. Added benefits include helping you crawl out of a sandwich or salad rut and enjoy a homemade hot meal in the middle of the day.

4. Buy what is on sale and in season.

Since sales change from week to week, you can almost be guaranteed to eat a wide variety of foods of you follow this tip. Remember: variety doesn't have to be day to day or meal to meal. One week of eating more green beans and the next eating more cauliflower is a cheaper way to eat healthy.
This can be a huge help in saving you money on the more expensive foods such as yogurt, breakfast cereal and fresh fruit and vegetables. It may also open your eyes to new products or brands you hadn't thought to eat before.

Buying produce that is in season means that it will likely be more flavourful and higher quality for a lower price. Check out this chart by SOS Cuisine for what is in season in your area.

Also, one last tip! Throwing out spoiled or uneaten food is a HUGE waste of money. Either changing your buying habits to better suit what you eat or using a basket labelled "eat soon" in your fridge to highlight foods to be eaten asap can help. There is nothing more frustrating than setting a goal to eat better, buying a ton of fresh food, then having it spoil before all of it can be eaten. Pace yourself! Buy what you need and plan out meals in which to use the fresh food. Practice makes perfect when trying to throw meals together with what is in the fridge!

Looking for recipes that won't break the bank? Download my recipe e-book for delicious and balanced meals that are quick to make any weeknight. Simply click here and follow the instructions.

STOP! Before jumping into another weight loss program, you have to read this

Are you always on the hunt for a weight loss program that will help you control your eating once and for all?

Have you joined and quit many programs in the past because they just didn't help you? or because you felt ashamed for not losing the weight they promised?

Does it seem like no one can understand your struggle with food?

Before you start another diet program, hear me out. This advice could save you a lot of money and wasted energy thrown in the wrong direction and right into the deep pockets of the weight loss industry. 

The problem with weight loss programs and diets is that they do not ask the right questions to truly help people feel in charge of their eating. They only bark orders and spill so-called secrets that don't actually help you lose weight for good.
So, the question I have for you is- have you ever felt that your eating was out of control?

If you've answered yes, keep reading! There ARE ways to feel more in charge of your eating and stop feeling like food controlling your life. And no, it has nothing to do with locking the fridge, going for a walk or drinking lots of water before meals. 

Often diets fail because of unrealistic expectations of how little we can eat (or how easy it is to cut out certain foods). It is NEVER easy to avoid our favorite foods, it is never easy to bear with hunger and it is never easy to use thinness as a motivator to exercise or diet. This is because we are HUMAN and not robots. Anyone who tells you otherwise is either a) lying, b) has only been on the diet for a little while or c) is a robot. Over time any diet will become hard to follow and what's worse, is that you will start to think the problem is you, rather than the crazy diet.

Feeling like your eating is out of control is more common than you think. It can be due to following diets for what feels like a lifetime. It can also be due to eating too little early in the day which fuels over eating or feeling out of control with food later in the day.

Some of my client don't even realize they are eating so little and so restrictively.

Understanding what is a reasonable and normal meal can help you understand if under eating early in the day is leading to over eating or binging later on in the day.

A normal, healthy breakfast would be a combination of 3 or 4 of these 4 food groups: 

1 serving of milk or alternative

1 serving of fruit

2 servings of grain products

1 serving of meat and alternative. 

Here are some breakfast examples:

A balanced, healthy lunch or supper that is satisfying both physically and mentally is usually 2 grain products, 1 meat and alternative and 2 servings of vegetables along with a fruit or milk and alternative serving on the side. For example:

So, if you want to feel more in charge of your eating- aim to eat 3 balanced meals a day. Eating more often during the day and eating meals that are physically and mentally satisfying will help keep your energy levels high and hunger at bay. Use these example to help guide you towards normal eating.

If you think “well, I am certainly not restricting myself- look at how I stuff my face at night!” Consider this- believing that you are not allowed to eat your favorite foods or even normal foods like bread, can lead to feeling restricted. You don’t have to physically be deprived of foods to feel compelled to binge on them. This can stem from the “I want what I can’t have” phenomenon as well as feeling ashamed for eating foods labelled as bad or fattening.

So, truly avoiding certain foods as well as feeling like you cannot/should not eat certain foods can have the same effect = feeling out of control with food.

If you feel that your eating is out of control, don’t run into the arms of another diet, it will only make things worse. Instead, try eating 3 normal meals every day (maybe even a few snacks in between), consider how labeling foods as “bad” is affecting you and reach out to a local dietitian who practices mindful eating.

To read more about why the diet industry has lied to you about avoiding “bad” foods to help you lose weight, mindful eating and feeling more in charge of eating, check out these links:

Eat more frequently to help with energy levels and reduce binging

Eating in secret and other embarrassing side effects of dieting.

Think taking the addiction approach to food is best? Think again.

[Recipe] Savory butter bean appetizer

Savory butter bean appetizer

I first tasted a very similar appetizer at my Uncle D's house after he and my aunt returned from a trip to Portugal. Although I am not a huge fan of beans, this appetizer blew me away. It was fresh with a bite from the garlic and onion. It was light but packed a flavorful punch. I immediately started my hunt for butter beans or mini Lima beans to recreate the dish with my own twist. I experimented with mashing the beans to help the "dip" stick to the cracker and infused more flavor into the beans by boiling them with garlic and a bay leaf. The result was fantastic!

Prep: 1 1/2 hrs (less if using canned beans)
Serves 10

Ingredients
1 cup dried Butter beans/mini Lima beans (or 2 cups prepared/canned)
1/2 small onion, diced small
2 tbsp olive oil, 2 tbsp white wine vinegar
2 tbsp parsley, minced
3 cloves of garlic, separated
1 bay leaf salt and pepper

Instructions
1. If you are using dried beans, place them in a bowl and cover them with 2 inches of water. Soak them overnight. If you are using canned or prepared beans, skip this step!
2. Rinse the beans and add them plus 2 crushed garlic cloves and the bay leaf to a medium sized pot. Cover with fresh water by at least 2 inches and bring to a simmer over medium heat. Cook, simmering gently for about 1 hours or until tender. If you are using canned or prepared beans, skip this step and just rinse them well. 
3. Once tender, drain the beans and remove the bay leaf and garlic. Add half the beans to a mixing bowl and mash.
4. Add in the rest of whole the beans, the onion, parsley, olive oil and vinegar. Mix carefully. Season with salt and pepper to taste. If you are a fan of olive oil, drizzle some over the top before serving.

Why I won't be modifying any of my holiday recipes to be cleaner, lighter or healthier.

There is one surefire way to reduce the stress of holiday cooking: stick to what you know.
However, in this world of "clean eating" and never-ending hacks on how to lighten recipes, it can be hard to feel comfortable preparing traditional recipes.
Here is the secret: there IS a way to get through the holidays without being fearful of holiday weight gain or overeating even if you eat special holiday foods (hint: it has nothing to do with skipping meals, switching out sugar for agave syrup or passing up your favorite foods and feeling deprived)- it is called mindful or intuitive eating.

Let me be clear- I am not against changing up a recipe to better suit modern tastes and ingredients. I am, however, against cutting calories or using specialty ingredient to the detriment of recipes, your budget and meal satisfaction. So, before you go out and buy expensive or hard to find ingredients that won't even change the healthiness of the recipe; before you lighten-up a recipe and feel compelled to eat too much of it because it just doesn't taste good, hear me out.

You could lighten up your recipes if you really wanted to... or you could eat more according to your hunger levels. I know that "eat when you are hungry and stop when you are full" has been thrown around a lot these days and is usually met with an eye roll and sigh of exasperation. HOWEVER- this is not the full story. There are 3 things you can do to help yourself use your hunger (rather than emotions or appetite) to guide your eating:

1. Allow yourself to make the recipe again, later in the year.
2. Refuse to jump into a crazy diet in January.
3. Listen to your thoughts and emotions before eating.

Let's be realistic, you probably won't all of a sudden learn how to eat mindfully over the holidays. It takes practice and time to understand why you are eating. But starting to see food and eating in a different light and feeling less doomed to over eat can make the holidays a lot more enjoyable.

Make that recipe again and again
A table full of foods that come around only once a year is just begging you to eat too much. How easy is it to stop eating when full if you won't get another chance for another 364 days? Practically impossible. On top of the scarcity of these dishes, if you throw in feeling guilty for eating foods you've labelled as fattening or forbidden then your odds of walking away feeling full but not stuffed is almost zero. Allowing your favorite dishes to be enjoyed more often can take away the glamour of them. The more we eat a food, the less we put it up on a pedestal and the better we can judge it's true flavors. You may be surprised at how less tasty it is the more you allow yourself to eat it slowly without guilt.

Ditch the diet resolutions
Knowing that you are going to pass through January in a daze of hunger in the hopes that your self esteem will miraculously improve when you lose weight (ahem...it doesn't), only fuels cravings and appetite during the holidays. Often people think of it as the "last supper" or "last chance to eat what I want" before starting an ineffective diet.  With this frame of mind how can you NOT eat to bursting with the thought of physical and mental starvation looming ahead. Take dieting, deprivation and hunger out of the equation for January and just see how you eat.

Pause to listen to your body before eating
Before sitting down to a meal or entering a party, take 30 seconds to check into your body and mind. How hungry are you before you see and smell the food? Are there any emotions that may push you to eat more than you want (stress, anxiety, sadness)? Are there any thoughts running through your head that may lead you to eat when you are not hungry ("Get it now while you still can, the diet starts tomorrow!", "there is no point in trying to eat healthy, you always screw it up and stuff your face" or "So-and-so is not here to get on my back about eating this. I better eat it while I can!"). Simply understanding why you are eating when no longer hungry can help you eat less. The goal is not to eat only healthy foods or walk away hungry- the goal is to better understand why you continued to eat when already stuffed so that next time you can eat AND feel comfortable leaving the party.

You could set yourself up for a night of painful over eating by skipping lunch to make room for a feast at supper. You could make food that tastes like cardboard and is disappointing. You could go out and buy a host of expensive or hard to find ingredients that don't improve the nutrition of your dish. Or you could eat a delicious lunch and head into supper hungry (but not starving), eat the foods you really love and leave the table feeling satisfied and full.

Baking is a science and there is only so many changes you can make to a recipe before it becomes something entirely different. Of course, there is no harm in trying to make a dish contain less bad fat or more veggies, but if it leaves you in tears, or worse, encourages you to over eat just because it is healthy, than the point is lost.

Understanding the difference between true hunger and appetite, acknowledging when emotions are dictating what, when and how much you eat and removing guilt and judgement about food are all helpful ways to eat healthier over the holidays. Rather than scouring Pinterest for hacks to make your favorite dishes (so called) healthier and hoping for the best when these hacks are put to the test- try following the traditional recipe and embracing mindful eating.

Download this reminder card and keep it handy over the holidays!

[Recipe] Arugula and Pine nut Pesto

Arugula Pine nut Pesto 

Do you hate when boxed lettuce, or more precisely- arugula goes bad sitting in the fridge? Me too! We love eating it but sometimes we can't get through the whole lot before it starts to spoil. That is how this recipe came to be- an attempt to save the delicious arugula in a versatile way. We loved using this pesto on pasta and our homemade pizzas. 
Serves 20

Ingredients:
4 cups arugula,
1/4 cup pine nuts,
1/2 cup olive oil,
1/2 cup grated parmesan cheese,
2 cloves garlic,
juice of 1/2 a lemon,
1/4 tsp salt.

Instructions:
1.Whiz everything except the oil and cheese in a food processor until chopped. 
2. Add the olive oil and cheese and pulse a few more times to mix.

[Video] Eat more frequently to help with energy levels and reduce binging

Learn why eating more often can help with boosting energy levels and reduce binge eating.

Have you struggled with eating often? What tips would you share with others to help them eat more frequently?

Share your tips in the comments below!

[Recipe] Cauliflower, Chickpea & Spinach Curry

Yum

Cauliflower, Chickpea and Spinach Curry

Whether you are trying to eat less meat, more fiber or in need of a quick and easy recipe, this dish won't disappoint. The rich flavors of the Garam Masala combined with the coconut make this dish exotic tasting and oh so comforting. I have to admit that I am not a huge fan of chickpeas, but this recipe is one that I can enjoy any day of the week. Pair it with some plain yogurt and aromatic rice (like basmati or Jasmine) to tone down the spiciness (our Garam masala was spicier than expected).
Serves 6-8

Ingredients:
1 x 540ml can of Chickpeas, drained,
1 x 398ml can of coconut milk
300g frozen spinach, thawed
1 tbsp garam masala
1 med onion, finely chopped
2 cups cauliflower, chopped
1 tbsp canola oil
Salt to taste

Instructions
Heat the oil in a large sauce pan over medium to high heat. 
Add the onions and cook until tender, about 5 min. 
Add the garam masala powder and heat for 1 min. 
Add the chickpeas, cauliflower, coconut milk and spinach. Bring to a simmer. Cook for 10min and add salt taste. 
Serve with fragrant rice and plain yogurt.

Here is a peek at the recipe without cauliflower:

The facts on processed meat, red meat and cancer

A lot of RDs are scrambling to respond to the recent announcement that the International Agency for Research on Cancer has made on the connection between red meat and processed meat and certain cancers. I am happy to read that a lot of RDs continue to side with reason and moderation rather than fear mongering.
Here is what you need to know about the most recent findings from the IARC.

They looked at more than 800 studies

The IARC Working Group took into account the findings of more than 800 studies. These studies investigated associations of more than a dozen types of cancer with the consumption of red meat or processed meat in many countries and populations with diverse diets.

Yes, processed meat has been found as a definite cause of cancer. No, it is not as dangerous as cigarettes. 

• Processed meat is to meat that has been transformed through salting, curing, fermentation, smoking, or other processes to enhance flavour or improve preservation. For example, hot dogs (frankfurters), ham, sausages, corned beef, and biltong or beef jerky as well as canned meat.
• Processed meat has been classified as a ‘definite’ cause of cancer (or Group 1 carcinogen) – the same group that includes smoking and alcohol. This does NOT mean that they are all equally dangerous. These classifications (Group 1 vs Group 2) do not assess the level of risk. They only describe the strength of the scientific evidence about an agent being a cause of cancer.
• How much is too much? the exact amount that is safe or dangerous to eat is still unknown. 

Red meat has been categorized as "probably" cancer causing. 

• Red meat is beef, veal, pork, lamb, mutton, horse, and goat.
• Red meat is a ‘probable’ cause of cancer (or a Group 2a carcinogen) – the same group as shift work.
• How much is too much? the exact amount that is safe or dangerous to eat is still unknown. 

How you cook red meat may make a difference. 

Cooking at high temperatures or with the food in direct contact with a flame or a hot surface, as in barbecuing or pan-frying, produces more of certain types of carcinogenic chemicals (such as polycyclic aromatic hydrocarbons and heterocyclic aromatic amines). So, if you stick to cooking at lower temperatures as in stewing or slow cooking, you will produce fewer of these carcinogenic chemicals.

Bowel cancer (or colorectal cancer) was found to have the greatest link.

For red meat, the evidence is still limited. However the strongest association was with colorectal cancer. For processed meat, it was concluded that the greatest risk is for colorectal cancer.


The Cancer Reasearch UK has a great blog post outlining the IARC's conclusions. They have also created these fantastic graphics:

You can read all the reports here:

http://www.thelancet.com/pdfs/journals/lanonc/PIIS1470-2045(15)00444-1.pdf

http://www.iarc.fr/en/media-centre/iarcnews/pdf/Monographs-Q&A_Vol114.pdf

http://www.iarc.fr/en/media-centre/pr/2015/pdfs/pr240_E.pdf

3 easy snacks for your next tailgate party

The air has become crisp, the days are shorter and autumn brings a spectacular change of colour to our trees up here in the Boreal forest.
For many people, the Fall also signifies the start to the football season and tailgate parties. Finding the balance between eating healthy and treats can be tough. Having a few healthier snack ideas in your recipe repertoire can help you find that balance and add some interesting flavors to the party food.
Whip up one or all of these quick, easy and nutritious snacks next time you need to feed a hungry crowd. You can find other great snack ideas and learn more about healthy snack ideas by visiting Nuts.com.

Jalapeno Parmesan Popcorn

Add some kick (and adult flavors) to this high fiber snack. The saltiness of the cheese pairs so nicely with the bite of the pepper.

4 cups popped popcorn
1/4 cup shredded parmesan
2 tbsp minced jalapeno peppers

Add the popcorn to a large bowl and, while it is still hot, sprinkle on the cheese and jalapeno. Toss to mix.








High Protein Trail Mix

Create your own trail mix that is high in fiber, protein and contains tons of good fats. Add a little something sweet to balance it out and voila!

1 cup roasted chickpeas
1/2 cup roasted pumpkin seeds
1/2 cup chocolate treats
1/4 cup roasted pecans (or your favourite nut)

Mix all the ingredients together and store in an airtight container.

Sweet and Salty Pretzels

One quick (half) dip into your favourite dark chocolate turns everydays pretzels into a real treat.

2 cups of pretzels
60g (2 oz) of your choice of chocolate

1. Line a large baking sheet with parchment paper.
2. Chop the chocolate into small pieces and place in a double boiler.
3. Heat the water on medium heat until the chocolate starts to melt. Turn off the heat and stir the chocolate until it is melted.
4. Dip each pretzel into the chocolate and tap to remove excess chocolate.
5. Place the dipped pretzel onto the parchment paper. Once all the pretzels are dipped, place the pan in the fridge to cool off the chocolate.

[Video] How to eat less in 3 easy steps

I have written about how to eat less (or eat healthier if your portions are often large) and you can see the original post here. Since I talk about this subject so often with clients that I figured a video may help to outline the important concepts.
If you prefer to read rather than watch, check out the graphic below.

Here is the companion graphic:

To treat or not to treat: Halloween & The Candy Conundrum

I believe that it is normal to eat candy in moderation any time of the year.
It is also normal to eat a little more after collecting the spoils of Halloween.
Sure, it contains no vitamins or minerals or added physical benefits to our lives but eating a treat isn't about maximizing antioxidant intake. It is about savoring the sweet or salty flavors for a few blissful minutes. It is about the mental pleasure it contributes to our lives as well as the variety.


Reading all the tips and tricks from health professionals and parents about what to do with Halloween candy has got me thinking about what I will do when my little guy is older.

Some advocate to stick to "healthier" types of candy but in my opinion, candy is candy. Trying to eat the "best of the worst" is a battle of the minutiae. If parents don't feel comfortable letting their kids eat everything, then focusing on fruit based candies or fruit sweetened candies could be one option. However, it is important to remember that sugar is sugar- whether it comes from a fruit or from sucrose, it will have the same ultimate effect on our bodies. Just because something it made with agave nectar or honey does not make it good for you nor does it make is less bad for you. How much you eat of it and how often are still the biggest predictors.

Since I believe that quantity is more the issue, setting a house rule on the amount that can be eaten per day by everyone would be more efficient at promoting moderation. Teaching children how to moderate their intake in times of plenty is a hugely important skill to master and will help them enormously as adults. Knowing that they are entitled to a few treats again tomorrow can really help kids (and adults) feel comfortable and happy with the few treats they eat today.
On a positive note, Halloween sized candy can be perfect for dosing out small treats since the size of the packages are usually quite small. For many people it is tough to eat only half a chocolate bar so smaller portions can be great for reasonable sized treats.

It is important to note that if you eat a bit of candy, you won't undermine all the work you do the rest of the year. Any act that is less healthy - say being sedentary one day or eating more sugar, does not take away from the days when you are more active or eat more natural foods. Enjoying a treat once in awhile takes nothing away from the healthy eating we participate in every day. Fortunately health doesn't work that way!

I have read that some people believe that kids can be confused with mixed messages surrounding candy-filled holidays. However, I don't see anything confusing with teaching them that on special occasions we can eat a few more treats than normal. Just like during a lunar eclipse we can stay up a bit later- it is a treat and rules are decided by the parents. Just as you would explain that using a knife in the kitchen requires an adult's supervision (rather than ban your child from helping in the kitchen), you can explain that there is a time to eat some candy and a time when the body requires fruit. Learning that there are limits is part of growing up. Never being exposed to limits makes coming of age very difficult.

I have also come across the suggestion to pair treats with healthy food. I feel this can lead to trouble in the same way that "one must finish your plate before eating dessert" does. Teaching kids that you must eat a healthy food (or exercise) to earn a treat may lead them to eat when not hungry. The point is that a treat can be a substitute (a few cookies instead of an apple) or addition to a snack (a cookie with 1/2 an apple), not earned. Food as a reward or as something to earn leads you down a slippery slope of an unhealthy relationship with food.

Lastly, I strongly encourage you not to single out heavier children with special rules surrounding candy. If you believe a child should lose weight, this should have no bearing on the house rules surrounding candy. A slimmer child does not earn the right to eat more candy because their natural weight is lower. If you have an underweight or very active child whom you believe needs to eat more calories, chips and candy is not a healthy way to do it.

Of course, if you don't feel comfortable allowing your child to eat certain foods, that is your prerogative as a parent. If you feel bullied into feeding your child in an extreme way- stand up for your right to feed your child in a moderate way that includes all 4 food groups (or 5 if you are American) and the occasional treat.

If you'd like to read more about this topic, may I suggest this interesting article.

If you are having difficulties with feeding your child and find meal times are a battle you'd prefer not to have, try exploring this website: http://www.ellynsatterinstitute.org/