[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:

What to eat after gastric bypass surgery

Just yesterday, a listener texted in a great question to the Tommy Schnurmacher (CJAD 800 am) about eating after gastric bypass surgery. Unfortunately, this is a tough question to answer in a few sound bites and I could not answer it as well as I had liked- so here is an expanded version!

(To hear my complete discussion with Tommy, click here. To hear my quick response to the gastric bypass question go to minute 9).

Firstly, nothing can replace or get you the answers you need, better than a consultation with a registered dietitian who specializes in gastric surgery recovery. However, the sad truth is that in Montreal and more generally, in Canada, there are very few resources available to people undergoing gastric surgery. This includes very limited access to a dietitian to help you prepare pre-surgery, recover quickly after surgery and help you manage weight loss once you are fully recovered.

Despite not knowing the callers' (or your) specific health/food information, I will try my best to expand on my answer given in the interview.

In general, there is a "postoperative" or recovery period of about 4 weeks that starts after surgery. In this period of time, what is recommended to be eaten is different than what you will be eating for the rest of your life. It is a temporary way of eating to maximize the recovering tissue.
Here is a very general overview of what the recommendations are as of 2011. You can click on the picture to access the entire pdf booklet.

This guide DOES NOT replace a consultation with a registered dietitian. Dietitians don't like giving out pamphlets (me included) that can be used instead of a personalised consultation since they can be misunderstood. HOWEVER, due to the disgraceful lack of resources available on the topic, I figured some information written by expert dietitians is better than no info or worse, wrong info. 

At about 5 weeks after surgery, you will probably be ready to start eating in a new "normal" way.
In general, it is important to eat three meals a day, and protein snacks as needed, to obtain optimal nutritional intake and avoid slowing down your metabolism.
A big part of the information given after the recovery period deals with helping you physically get and keep the food down so things like chewing well, avoiding eating and drinking at the same time, not lying down after meals.
As for food information, the focus is still on protein. This has nothing to do with low carb dieting and has everything to do with adequate protein for surgery recovery. A gradual focus on to a more balanced diet that includes grains, fruits and vegetable must take place over time. Of course, portion sizes are NOT THE SAME as on the food guide since the stomach is now much smaller.

There is a lifetime regimen of vitamins and minerals that must be taken as well as blood tests to
ensure that the amounts of these vitamins/minerals are right for you. This is in part due to the low amount of food you can eat as well as (depending on your surgery) a lower amount of certain nutrients being absorbed in your gut.


Here are a few more resources that appear to be from reliable sources:

http://www.ucsfhealth.org/education/dietary_guidelines_after_gastric_bypass/

http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000173.htm

http://www.uhn.ca/docs/HealthInfo/Shared%20Documents/Eating_for_Health_after_Gastric_Bypass_Surgery.pdf

https://www.tuftsmedicalcenter.org/-/media/Brochures/TuftsMC/Patient%20Care%20Services/Departments%20and%20Services/Weight%20and%20Wellness%20Center/GBP%20Diet%20Manual12611.ashx

I hope this helps! If you want more information, feel free to contact me at lisa@custom-nutrition.com

Breakfast made easy!

1. Plan ahead: By getting foods ready the night ahead, you'll be more likely to eat AND have more time to eat. Here are some great breakfast ideas that can be made ahead of time: 

-a smoothie (blend 1 cup of milk with 1/4 cup of sliced almonds, 1 banana, 1/2 cup frozen berries and a sprinkle of wheat germ). You can even blend up a few servings ahead of time and freeze them. 

-yogurt parfait (sprinkle 1/3 cup of oats on to 1 cup of yogurt and top with 1/2 cup of berries. Let sit in the fridge overnight so the oats become tender) 

-egg mcmuffin (crack and scramble an egg in a mug. Place in microwave for 1 min. Place in an english muffin with a slice of cheese. Wrap the sandwich up and heat in the microwave the next morning). 

2. Bring food with you to work: Breakfast doesn't have to be eaten the second you jump out of bed and these baggies of food can be organized the night before. These "snacks" can be combined to make a balanced breakfast and can be eaten at your desk. 

-baggie of cereal or muesli 

-bag of grapes or dried cranberries 

-individual container of yogurt 

3. Better yet- keep these handy foods at work for a convenient breakfast: bring all you need for the week on Monday so there is no packing required everyday : 

-a box of cereal 

-a litre of milk (keep it in the office fridge)

-keep some fruit at your desk in a stylish basket (apples, oranges, bananas) 

-a small box of whole grain crackers 
-a small jar of nut butter 

-individually wrapped cheese like Bonnebell or string cheese (keep in the office fridge). 

-small containers of yogurt 

4. Occasionally drinking premade liquid meals for breakfast is ok too! These drinks have added vitamins and minerals as well as fibre and protein to keep you feeling fuller longer than a juice. Try something like an Ensure, Boost or Nestle's Breakfast Anytime. 

5. Breakfast doesn't have to include breakfast foods. Eating a balanced leftover meal can be a quick and easy way to fuel up. 

Keep in mind that children learn from example. If you want your kids to eat a healthy breakfast in the morning, have them watch you do the same. Eating breakfast together can be time to catch up with family as well as feed the mind and body. They may be more inclined to eat a more grownup cereal if they see you enjoying it.

Orthorexia is NOT healthy eating

Orthorexia nervosa is a serious problem. It is loosely defined as an obsession for healthy food. In extreme cases, starvation can occur if the person refuses to eat any food they deem "impure" or harmful to their health. The biggest catch is that what is considered "impure" or unhealthy is decided by the sufferer, and is often arbitrary. Sure, they may have read that sugar or saturated fats are "bad" but these claims are then taken to the extreme. Rather than avoiding eating too much of these foods or ingredients on a regular basis, they are avoided at all costs. Also, the list of "bad" or "impure" foods can grow as the eating disorder advances. So, what once was an avoidance of sugary drinks turns into an obsession of eating nothing with any sugar at all (for example, this can include healthy foods such as milk and fruit).

Unfortunately, pro-eating disorder sites and some obsessive healthy eating bloggers claim that the new emerging eating disorder is health professionals exaggerating what the suffers believe is "just healthy eating". I believe that vehemently denying the very existence of the disease could be seen as a sign that the road to recovery will be a long one.

Well, if you are on the fence about orthorexia being a real problem or if you want to know if a friend is suffering from it, these questions may help. This is the The Bratman Test for Orthorexia and it has been validated (meaning science has proven that it helps you determine if you suffer from orthorexia).

If you answered yes to 4 or 5 of the above questions- you may have orthorexia. Speaking with a registered dietitian or psychologist who specializes in eating disorders may help you learn how to be more relaxed about food. 

If you answered yes to all of the questions- you most likely have orthorexia. Getting help from a professional can seem scary, but dealing with an eating disorder on your own is extremely difficult.

Superfoods Swap

I want to change! ...I think...

Whether you want to make a change in your eating habits or help someone else do so, it's no secret that having motivation to change is key. What is often not spoken about are the 3 parts of motivation: being ready, willing and able to change.

HOWEVER, wanting to change is not the same as being ready to make that change, being willing to do what it takes to change or having the ability to make concrete changes.

Being able to change or having the ability to change means you have the needed skills, resources, and confidence to make the change. For example, imagine a person who wants to eat more vegetables. Their ability to eat more veggies can be enhanced by knowing where to buy them, having the resources to buy them and how to prepare them. Giving tips on knowledge to help people be able to change used to be the main tasks of dietitians and other health professionals however that role has evolved.

Being willing to change is intertwined with the importance you place on changing—how much a change is wanted or desired. For example, imagine this person knows where to buy veggies, has the budget to purchase them and they have a few good recipes on how to prepare vegetables. They just don't find it worth all the effort to eat more veggies.

Being ready to change is usually the final step in which you decide to change a particular behavior. It involves making this change a priority in your life. Let's continue with the example of our friend who wants to eat more vegetables. They have all the info needed to have vegetables available to them more often. They have decided that its worth the effort to prepare them and eat them more often at meals. Being ready to make the needed changes a priority is the last step. Making this change and the necessary actions a priority such as taking an extra 5min at supper to cook the veggies rather than read the paper or prepare veggies for tomorrow;s lunch rather than watching tv, would be an example of being ready.

Usually, motivation to make a change evolves naturally in the order of ability, willingness and being ready- contrary to the well known saying!

So next time you feel stuck trying to make a change to your habits, remember to explore your ability, willingness and readiness to make that change. If you aren't, why not chose a different habit to change and go back to that one at a later time? It could save you energy and be more efficient.

5 reasons NOT to start a diet this new year

1. Failure is the probable result: most diets fail to help you lose weight or keep it off for any length of time. It is very likely that you'll regain the weight back - if you have managed to actually lose any.  They fail for many reasons- mostly because you are human and diets are made for robots. What I mean is that humans (YOU!) were meant to eat good food, enjoy foods you love once in a while, eat with flexibility and eat with pleasure and occasionally for pleasure. Most diets take all of that away. They quiet your greatest internal food expert (hunger and fullness) and make you focus on an outside "expert" (a meal plan, forbidden foods, pills, etc).

2. You'll always get what you've always gotten and then some:  If you have tried many diets in the past, and they have failed (presumably this is the reason why you want to start another one...), then chances are it won't work. NOT because you've failed or did something wrong, but because dieting is a failed concept. Unfortunately, lack of losing weight may not be your only negative. Most people take their lack of success personally and fell like they themselves are failures rather than blaming the outrageous promises of the diet. Ads for diets are meant to hook you in; promise crazy results with even crazier suggestions of how to cut out food and fun. They are meant to dazzle and prey on people's desperation to lose weight. Shame on them- NOT on you. Perhaps if we didn't regard "being skinny" as the ultimate greatness, they would have less power.



3. There is a good change you may actually gain weight: not losing weight is a bummer. Gaining weight is an even bigger let down. This can be due to a few factors-  they can lower your "metabolism" (slow down the amount of calories you burn), increase your appetite and preoccupation with food as well as disconnecting your from your hunger and fullness cues.

4. They are a waste of good money: there are SO MANY other ways, that are far less costly and more effective to help you make changes to your life and diet. The secret all those diet books, pills and plans aren't telling you- you can do it on your own with a few helpful books or websites. AND you don't have to swallow any nasty shakes or bars. Consulting with a registered dietitian who are the experts on weight management will likely give you weight management tools that will help you for the rest of your life (vs diets that only help for the next few weeks). Just make sure you find one who specializes in weight management and takes the mindful eating/ intuitive eating approach.

5. They do not get to the bottom of why you have a certain lifestyle: they do not address the reasons why you emotionally eat, overeat, eat when you are not hungry and other hugely important aspects. They may claim they do this but many are too focused on meal plans, counting carbs/points or special products to actually help you explore these habits. Doing mental exercises that help you understand why you eat, why certain foods are chosen over others, and what emotions push you to eat are rarely included. In fact, some diets may actually fuel your emotional and binge eating.

Stop emotional eating (for your sake and your children's)

The more I speak with people about dieting or weight loss, the more I realize that emotional eating plays a huge role. In my defense, I am not the instigator of this topic (and have a hard time talking about it with people outside of the consult room) but it does sometimes feel like an inevitable topic, especially with strangers.

There's the tired cliché about women who are sad, reaching for chocolates to sooth but emotional eating goes much more deep than this. Eating to spite someone (or go against their "helpful" diet advice), eating due to happiness or celebration and eating due to loneliness are all examples.

Stress is perhaps the biggest culprit. Stress from work, home or social life has been a huge influence for many of my clients. It's not always obvious to them but most evening snacking sessions can be due to stress from the day. Making time to reduce stress and have a few moments to breath during the day can help reduce relying on food's ability to calm you down at night. Things like "I deserve this snack because I worked so hard all day" or "because I skipped lunch" or "taxied everyone around this evening" are not uncommon reasons we give ourselves to eat when we are not hungry. It is important to eat foods you love, to eat when you are hungry and to sometimes eat for pleasure rather than necessity. However, eating to reduce stress is a vicious circle, Especially if you are doing it on a regular basis. Most people who are not mindful eaters tend to increase feelings of guilt and anxiety, rather than feel comforted, when eating comfort foods.


Focusing on eating when you are hungry and asking yourself "why do I want to eat" before reaching for food when you are not, is just one way to start being more aware of emotional eating. Of course, the biggest issue with emotionally driven eating is possible weight gain and not being hungry at meals.


Another reason for reducing emotional eating was recently highlighted in a study involving children and parents. It found that offering food to children to soothe their "negative emotions (i.e. sadness, anxiety, etc) was the number one thing parents can do to encourage emotional eating by the child. Unfortunately, the impact of the parents doesn't stop there. The study also suggested that the parent's "emotional feeding practices" (i.e. emotional eating) can influence their children's emotional eating. So it is suggested that there are two ways to reduce emotional eating in children- stop using food to ease their negative emotions (i.e. ice cream to ease sadness or to cheer up the child) and take a look at (and stop) the parent's own emotional eating.

You can read more about this study (Associations between child emotional eating and general parenting style, feeding practices, and parent psychopathology) here.

Are my eating habits normal? Use this tool to know when to reach out for help

There are a few ways to screen for an eating disorder. One short and easy questionnaire is called the SCOFF. SCOFF is an acronym that is used to help people & professionals remember the specific questions. It is touted as being simple, memorable, easy to apply and score. It is designed to raise suspicion of the presence of disordered eating rather than to diagnose. It is mostly used by health professionals but since it is easy to understand, it can be used by anyone. 

The SCOFF questions

Do you make yourself Sick because you feel uncomfortably full?
Do you worry you have lost Control over how much you eat?
Have you recently lost more than One stone in a 3 month period? (or about 6kg or 15lbs)
Do you believe yourself to be Fat when others say you are too thin?
Would you say that Food dominates your life?

To score the questionnaire, give one point for every “yes”. A score of 2 or more indicates that there are symptoms present similar to those in anorexia nervosa or bulimia. In other words, if you (or who ever took the test) scored 2 or higher, you may need help in re-establishing a healthy relationship with food and your body. 

There are other more in-depth questionnaires for helping to determine whether you have symptoms commonly associated with an eating disorder. One very popular one is called the Eating Attitudes Test-26 (or the EAT-26). You can take the test anonymously here.

Thinking that your disordered eating is not "bad enough" to seek help or the idea that you aren't sick enough to merit the help of a professional is one of the main reasons people suffer from eating disorders. Getting help sooner rather than later helps to speed recovery and lift the burden off your shoulders. 

No fry, easy, crispy chicken recipe

It is rare that I post recipes as blogs but when I find a tasty, quick & easy recipe, sometimes you just have to share it!
We have been cooking a lot more chicken in our house lately and although BBQ chicken is delicious, it is nice to expand our horizons once in awhile. We were in the mood for a baked version of fried chicken. Here is a quick recipe (it took a total of 35 minutes to make but only 10 minutes of prep with 25min of cooking) that contains ingredients we already had in our pantry!

1 tbsp grainy mustard
2 tsp curry powder
1 tsp coriander powder
2 eggs
1 tsp salt

2 cups panko
1/2 tsp curry powder

10 small chicken thighs, boneless

1. Preheat the oven to 400oF.
2. Put a rack on a baking sheet and spray with cooking oil spray.
3. Mix together the first 5 ingredients in a shallow bowl.
4. In another shallow bowl, mix the panko and 1/2 tsp curry powder.
5. Dredge the chicken through the wet mix then coat in panko mixture.
6. Place the coated chicken onto the sprayed rack. Spray with cooking spray.
7. Place in oven for about 20-25 minutes or until the chicken reaches 77oC or 170oF.
8. Serve with a ketchup curry dip: mix 3/4 cup ketchup with the juice of 1 lime and 1/2 tsp of curry powder.

The curry flavor was not overwhelming and the chicken thighs were juicy and tender. The panko stuck well to the chicken and the poultry did not even need to be cut since the thighs were already in small pieces.

Bon appetit!

"Diet talk" DARE

What if for just one day, we vowed to stop the "diet talk". We stopped talking about how much we want or need to lose weight. Stopped mentioning how fat we felt or how guilty we feel about eating this or that. What if we avoided reading magazines that promote unhealthy body images and diet foods? I think that if we stopped the diet talk and self negotiating "I can eat this now if I exercise or restrict later" that we would discover a whole new world. A world where it would be easier to make healthy food choices since they were not forced upon us. Where fun foods would be less tempting since they were always available and no longer illegal. I think that any fears  about going over board on calorie dense foods would slowly melt away since we would now have a wider selection of food to choose from.
I think we would start to appreciate our bodies and the uniqueness of them if we only stop picking their flaws apart. Nothing positive can come from a constant bombardment of negative body talk. And this negative talk we all think will help us eat better and move more....well it turns out beating ourselves up doesn't actually help us to change for the better. Studies have actually proven that those who have a better body image regardless of their size live a healthier lifestyle (by choice, not by fear of getting fat).
Just imagine the influence we could make on others around us if we stopped enabling them to dis their body or eating habits. How many times have you been sucked into a conversation trying to one up each other in the bad food you ate or how your legs are so much more big then their belly!? Bonding with one another by bashing ones body is not a bonding moment I ever want to have again.
So, my dare to you is to join me and just for one day, be kind to your self and your body, refuse to body check in the mirror, enjoy eating the food you love and try to think only is it I've thoughts about you self. You may be surprised how addictive it can become!

To dairy or not to dairy

There is an article circulating about the "reasons" why milk is not a healthy beverage. It may be some of the worst bit of journalism I have ever read, but it does make for an exciting blog post!
There were many ridiculous points made in this article and I will try to get through some of the more crazy issues brought up.

One of alleged "reasons" for avoiding milk is because some people have food allergies towards milk. Another "reason" mentioned is because some people suffer from lactose intolerance. I am not too sure how these two facts have been turned into a case against milk, but the fact that some people have allergies or an intolerance to certain foods does not make then "bad" or unhealthy". Of course, they are to be completely avoided by the people who are allergic to them but in most cases of lactose intolerance, intolerant people can buy lactose free milk or take an enzyme that breaks down lactose before it causes a problem.
If all allergenic foods were to be considered unhealthy, we should also be avoiding the other main food allergens which include: peanuts, eggs, tree nuts, wheat, soy, sesame seeds, seafood, sulfites and mustard.
That does not leave many food choices left! When you have no food allergies and no one you are cooking for has severe allergies, avoiding a food that contains a main allergen is pointless. You certainly do not develop food allergies just by eating allergenic foods.

On that same note, lactose was attacked because writer mentioned that milk is "full of sugar". It is true that lactose is a form of sugar that eventually break down into glucose (the sugar of our blood that feeds our brain and muscles). Lactose occurs naturally and no sugar is added to regular milk. if you are not scared to drink a glass of juice, there is no reason why you would be scared of milk. In fact, cup for cup, milk contains half the amount of sugar as juice.

Another point made against milk is that it is "loaded with calories". Sure, it contains calories but it is not "loaded" with them. If you compare anything to water it will be loaded with calories. For those of you just tuning in, calories = energy. They go on to compare the saturated fat content of fries and milk. Fries in fact are low in saturated fat because the oil used to fry them is low in saturated fat. Milk is not high in saturated fat. 0, 1 and 2% milk have acceptable saturated fat contents so comparing anything with fries cooked in a fat low in saturated fat would yield a "false" high amount. A food item containing less than 10% daily value of bad fat is considered low in bad fat.

My final point is merely 6 words: Mark Bittman is an Opinion columnist.

when is YOUR vulnerable hour?

So many people get frustrated with their latest "cheat" or guilt trip. After hearing many stories from my clients, it started to become clear to me that there are times during the day in which we are more likely to make unwise food decisions.
This "vulnerable" time may be influenced by a number of different factors: low energy levels, high stress levels, the feeling of being over worked and the need for recompensing, the feeling of deprivation after a very low calorie day, etc. If you can identify your most vulnerable time during the day and understand what influences the strength of the cravings, then you are one step close to being able to handle even the toughest of temptations.

One of the best tools for helping you to ID what emotion or situation is influencing your eating and food decisions is a food journal. Tracking not only what and how much you eat, but including information about how you are feeling (emotions like stress, sadness and boredom) or whats happening around you (getting dinner together while helping the kids do their homework, or sitting at desk working on a late report) can give you valuable insight as how they influence your eating. Patterns may emerge and by understanding what to do to avoid being in a potential trouble situation can make things a lot easier.
Being aware of when you are most likely to overeat, eat when you are not hungry, or make unhealthy choices can help you better prepare a counter attack. Surrounding yourself with healthier choices or giving yourself options during this time is a good first start. For example, if you tend to eat a snack the minute you walk in the door after work (even though dinner is only 30 minutes away), perhaps planning to take a walk or do the laundry rather than heading to the kitchen would help. Another solution could be to prepare a healthy snack ahead of time so you don't have to go rummaging through the kitchen.
Sometimes ignorance it not bliss, and understanding when your vulnerable time is, can help you manage your weight.

Embrace your inner foodie

So many of my clients consider themselves to be foodies and often this love for food is conflicted because it is both enjoyed and hated. Enjoyed because food tastes good and brings them pleasure but hated because they feel it gets in the way of their goals (whether they it weight management, lowering cholesterol or managing blood sugars). I, on the other hand, feel that this title should be embraced to enhance ones health. Foodies love to experience new foods, explore flavor combinations, and don't want to waste a bite on foods that don’t meet their high expectations. Quality, not quantity, is the attitude for foodies.

Studies have proven that our satisfaction levels during and after a meal rely more on the flavor intensity and time we took to enjoy the food rather than the quantity eaten. If we merely took more than the average 18 minutes to enjoy a family meal, we could naturally cut down on how much we eat. Setting a time in which everyone must stay seated at the table, serving food over multiple courses (ex. salad first, then main meal) or even eating with chop sticks can help you and your family enjoy more time together and more time savoring the food.

Also, respecting taste thresholds can help us to naturally eat less. There are only so many bites we can take of a food before it starts to lose its appeal. This does take some effort to open the lines of communication between the body and the brain in order to “hear” our body’s signals. In order to get around this problem of taste bud fatigue, we tend to alternate between salty and sweet food. A good example of this is having dessert at the end of a big meal- we aren’t hungry but somehow the sweet ending still tastes good. So, if we avoid cycling between the two at meals or snacks, we may ultimately help ourselves eat less.

Practicing leaving a little food on the plate can also help to avoid overeating when we eat just because the food is sitting there. Stop feeling guilty about not finishing the plate and turn up the volume on what your stomach determines as “enough”. Rating your hunger on a scale of 1-10 halfway between the meal can slow down the meal and help you determine how much more food you need.

So, next time you are served a less than desirable piece of complementary cake with your lunch combo or notice last week's stale croissant sitting on the counter- listen to your inner food critic to determine if it’s really worth your time (and taste).

Getting into the spirits of the season

Too often food has been to blame for the pounds put on over the holidays, when in fact alcohol can contribute quite a bit. It is a little known fact that alcohol itself contains calories- more calories than carbs or protein per gram! Pure alcohol contains 7 calories per gram whereas carbs and protein each contain 4 cal per gram. That means that although those vodka sodas may be lower in calories than gin & tonic, it still contains calories.



Here is a fun down of the calories found in popular drinks:

Regular beer (12oz): ~150cal

Light beer (12oz): ~100cal

Red, white or rose wine (5oz): ~100cal

Vodka, rum, whiskey, gin (1oz): 65cal

Baileys (1oz): 100cal



One or even two simple drinks on occasion does not add up to be many calories in the long run however, pair a few drinks (~400cal) with an average holiday meal of 1000cal and you can easily consume a days worth of calories in one evening.


One easy way to lower the impact of drinks on your health is to drink smaller quantities. This can be done by either using smaller glasses or diluting drinks with low calorie mixers such as club soda.
Pairing each drink with a glass of sparkling water not only allows you to hold on to something while mingling, but also fills you up.
Also, if you are thirsty it is best to quench it first with water before diving into the egg nog. Often we forget about how much water we need when the hot days of summer are long gone.

Canadian recommendations for drinks containing alcohol are 0-1 per day (Max 9 drinks per week) for women and 1-2 per day (max 14 drinks per week) for men. Most other countries have similar recommendations however, their serving sizes do vary. Of course, over the holidays we tend to indulge more than usual, but keep in mind the calories can add up quickly with all the parties this time of year.

Baffling blood sugar

I was recently asked to help out a family member control their bloods sugars. They have diabetes type 2 (adult onset diabetes) and have noticed that their blood sugar levels are often high (over 7mmol/L) in the morning before eating breakfast. Starting out the day with high blood sugars often leads to high blood sugars for the remaining of the day because it is hard to lower already high blood sugars if insulin is not involved. Morning sugars reflect what was eaten the night previous and will reflect how our body is "handling" that last meal or snack. The same can be said for any time of the day. There are 2 general reasons why blood sugars sugars can be high after a meal:

1. Too many carbohydrate rich foods were eaten, meaning either portions were too big or too many carb rich choices were eaten, or both. We need to eat some carbs at each meal, but too much can lead to high sugars. Carbs are found in 3 of the 4 food groups: fruit, grain products (rice, barley, couscous, pasta, bread, bagels, cereal, etc) and anything made from milk (milk, yogurt, Yop, ice cream, but not cheese). The idea is not to avoid carbs, but to spread them out over the day.
If we eat too many carb rich foods in one sitting, they will turn into sugar and rush into the blood stream like a tidal wave. As you may expect, the body cannot handle a tidal wave as well as it can a slow drip of sugar. It takes longer for the body to deal with high amounts of sugar in the blood and thus the sugar stays in the blood longer than wanted (= high blood sugars). People without diabetes can handle higher amounts of sugar than diabetics.
Not everyone knows that milk based foods, fruit and grain products all get turned into sugar. Usually people will only look for the sugar content on the food labels BUT some nutrients are turned into sugar after digestion- mainly starch. You can't always read the starch quantity on the label and since it affects sugar levels as well, it is important to read the total CARBOHYDRATE content in foods and NOT the sugar content. Both sugar and starch are types of carbs, so by looking at the total carb content, you are looking at the bigger picture. One "carb choice" = 15g carbs. The average person needs 2-4 carb choices per meal. The general rule for one portion is 1/2 a cup (diced fruit, cooked pasta or rice, yogurt).
If we are eating over 4 choices of carb rich foods per meal, that may explain high blood sugars.

2. The other reason for high blood sugars may be due to an imbalance in the meal. If we don't have fibre, protein with carbs/starch present in a meal, there is a high likelihood that blood sugars may be high afterwards. Carbs get digested into sugar. Protein and fibre help to slow down how fast starch is broken down and absorbed by the body. Therefore they can help to prevent a tidal wave. Think of a sugar cube placed in a glass of water. It is dissolved quickly. Now, wrap the sugar cube up in a Kleenex. It is dissolved more slowly- the Kleenex represents the fibre in the meal. We find fibre in vegetables (non-starchy) and whole grains like brown rice, whole grain bread, whole grain pasta, etc. Now, imagine putting the sugar cube in a plastic container with holes, then put into the glass of water. The container represents the protein in a meal which will also slow down how fast the sugar is broken down. Protein is found in meat, chicken, fish, eggs, peanut butter, nuts, tofu, beans and cheese.
Not only does protein and fibre slow down the digestion of sugars, but by including vegetables and meat & alternatives in a meal, we naturally eat less of the starchy side dish.
The typical balanced meal would include half a plate of veggies, 1/4 meat and 1/4 starch. That roughly translates to be about 1-2 cups of vegetables, 3-5oz of meat and about 1 cup of starchy foods. Most people find these portions are small, so if you are a big eater and find it hard to cut all portion sizes down, the most important food to eat in moderation is the starchy food.

We have to expect that eating will raise blood sugars because most meals and snacks will contain carb rich foods. The goal is to have blood sugars raise no more than 4 points. To evaluate this, you have to take blood sugars before the meal then again 2 hours after the meal. 2 hours after the meal is when the blood sugars should be the highest. If you start off with high blood sugars before the meal, at least this method can rule out problems with the current meal. Some people blame the recent meal on high blood sugars, but if you started out at 12 and ate breakfast and you go up to 14 or 15- that's NORMAL. Why were you 12 to start with is the issue to deal with.

Reflect back on what you ate last, were there too many carb choices? Did I combine fibre, carbs and protein? If not, those are great goals to start with, before chosing a fad diet or increasing medications.

Its crunch time

It’s crunch time, no pun intended, and exams are creeping up. You may find yourself with little or no time for anything but studying! Although it may be wise to push aside other ventures during this stressful time, one thing you must not do is neglect proper nutrition. Eating well is important all year round, but for students, it is especially crucial during exam time. Healthy food is what provides your body and mind with energy to study, concentrate, recall information and to think critically during tests.

Unfortunately, we often skip meals or opt for fast food when studying which can lead to low energy levels, decreased motivation to work hard and ultimately grades that do not represent your our potential. How frustrating!
Following the information below can help you make healthy, quick, tasty food choices during exams which will help to boost memory and energy levels so that you can excel on your finals.

1. Get up early enough to eat breakfast. This meal will provide you with sustained energy throughout the day.
2. Try to eat small meals every 3 hours up until your final.
3. Stay hydrated and avoid too much caffeine. While a cup of coffee may seem to wake you up, too much will send you to the washroom every 15 minutes which will only distract you! It may also heighten your level of anxiety. Good hydration starts at breakfast. Drink at least one glass of juice or water every hour before your exam. Dehydration can affect your ability to concentrate and remain calm during an exam.
4. Bring a snack and a drink with you to the exam. This is a time when comfort foods are useful. Bring whatever you like but choosing something that is going to provide you with some energy is always wise. Here are some quick energy food ideas: cookies, chocolate milk, fruit & fruit juice, a muffin, pudding & yogurt.

Running on Empty?

Food provides energy for our brain and muscles. Going for long periods of time without food, like skipping a meal, creates a dip in energy levels. Spreading calories throughout the day provides energy all day long and this is where the concept of eating 6 small meals a day can be useful.

To avoid dips in energy levels throughout the day remember these important tips:
1. Eat breakfast.
2. Don’t skip meals: skipping meals = low energy levels that cannot be recovered + overeating at the next meal.
N.B.: THESE ARE NOT A EFFICIENT TACTIC TO LOSE WEIGHT
3. Eat every 4 hours by including snacks in between meals.
4. You can’t eat healthy foods if they are not in the fridge or cupboard! Have them handy.

Some foods can feed our body for longer bouts of time than others. When a food takes longer to breakdown and be digested, it provides us with longer lasting energy (void of any energy highs accompanied by lows). High fiber foods take longer to digest. This translates into a longer time in which you are satiated (feel full). This is why there is such a push for people to eat low glycemic index foods: they tend to be high in fiber and help to keep you feeling fuller longer.

Not only is eating regularly important, but making sure your meals are balanced is key! A balanced meal includes fiber-rich foods like:
Vegetables
Whole grains
Fruit

It should also contain a source of protein which keeps you feeling fuller longer because, like fiber, it will take longer to breakdown and be digested.
Fish
Meat
Chicken
Nuts
Cheese
Tofu

Now we can't discuss stress and energy levels without mentioning water. This is because dehydration can make you :
-Tired
-Listless
-Fatigued
-Inefficient
Drinking water, Perrier/soda water,herbal teas, decaffeinated beverages all count as hydrating beverages!

Here are a few tips on how to drink more water everyday:
1.Drink 1 cup every hour you are at work (4 big gulps)
2.Set a time goal- ex.. Drink one bottle before lunch
3. Set a timer to remind yourself
4. Keep a small glass or bottle at your desk, within reach
5. Jazz up the water with lemon or fruit juice
6. Treat yourself to soda water

Being stressed increases you chances of getting sick. Eating foods that boost the immune system can help. These foods include:
—Probiotics (eg. Yogurt enriched, special foods)
—B vitamins (whole grains, fruits, green veggies, meats)
—Selenium (Brazil nuts, walnuts, tuna, turkey, cheese)
—Vitamin C (many fruits and vegetables)
—Zinc (beef, pork, lamb, beans)

No Time? No Problem

Whether it be an endless flood of exams to write, clothes to clean or meetings to attend, there is little time to waste on eating right. The secret is that healthy eating does not have to take a lot of time. Often the simplest recipes can be the healthiest and quickest! Here are a few suggestions as to how to save time when preparing and cooking meals:

1. Taking 20 minutes to write down a few menu ideas for the week can save you time debating in the grocery store. Not only will you save time at the store but also time during the week. Knowing what to do with the ingredients AND getting ingredients with a purpose is a winning tactic.

2. Once armed with an ingredient list, putting it in order of the alleys will help speed along the buying process. Generally, you will find foods grouped into fresh fruits and vegetables, breads, meats, canned goods, milk products and frozen foods.

3. Go alone to the store so there are fewer distractions that may unknowingly suck time away. Shopping early in the weekend mornings or during the weekdays will save you the hassle of beating the crowds.

4. Keeping key ingredients at home can help to keep the load lighter after each run to the store. Also, by having base ingredients at home, you can avoid having to going out when crunch time hits.

5. Once bought, prepare your ingredients ahead of time (such as on weekends or slow nights); wash, chop and store them. You can also freeze many foods to have them ready to use- such as grated cheese and cooked rice or pasta.

6. When you do take the time to cook, double or triple up on batches of food and freeze individual amounts to make your own frozen dinners.

7. Use fast cooking techniques like the microwave (to steam vegetables) or sauteing. Ever heard of bamboo steamers? It’s an all in one way to cook your entire meal, just stack the baskets on top of one another with the bigger pieces on the bottom where the most steam is found.

8.Quick menu ideas are always a sure-fire way to avoid wasting too much time preparing and eating. Quick ideas include:
A meal in a sandwich (example: a tuna tortilla with sliced cucumbers and tomatoes and sliced cheese); A pita pizza (garnish a pita with some tomato sauce, sliced vegetables, leftover chicken and grated cheese); An all in one salad (cold pasta salad, Boconcinni cheese and grilled vegetables); Why not drink your meal (try making a smoothie with milk, frozen fruit, rolled oats and peanut butter or sliced almonds); Or even snack it up rather than a traditional meal (a boiled egg, baby carrots, a cheese stick and a juice box).

Healthy Does not Mean Breaking the Bank

With a little thought and some creativity, a buck can go a long way! Cheap does not always translate into unhealthy food purchases. These tips will help you save money and splurge on healthy, tasty food:

1. Plan your meals for the week and make a grocery list: Write down everything you’re going to buy and try your hardest to stick to it. It is not always easy since stores may try to get you to buy the over-priced pre-packaged gourmet “featured item” using pretty signs and attention-grabbing colors.

2. Use coupons: often you can find fliers at the front of the store so you don’t even have to bring them with you.

3. “No name” brands or generic brands are okay: in fact, often store brands are on par in terms of quality with the national brands. Some of the store brands are actually the national brands disguised in less chic packaging. You can save quite a few dollars if you give up on your loyalty to a certain box or can design and instead shop based on the product.

4. Look for foods on sale: you don’t always have to stick to what the recipe calls for. Swapping ingredients for those you find on sale saves you money and adds variety to the same old recipes you cook each week.

5. Buying in bulk: Buying in bulk might make sense since you’re paying less per dollar. However, if you don’t have the space to store the stuff or you’re never going to finish that mega-sized crate of string beans, maybe it’s not worth it. Toilet paper? Good to buy in bulk. Snack cakes? Not so much.

6. Avoid the Pre-Cut, Pre-Washed and Pre-Assembled: There are a lot of chi-chi products out there. Salads that come pre-washed and cut and sandwiches that are already assembled save time, but cost more.