Tag Archives: healthy eating

One fish, two fish, red fish, blue fish – The most nutritious types of fish

4 Jul

Fish-Variety

When it comes to eating clean, many people have the idea that the only “clean” sources of protein are chicken and turkey – people forget about all of the delicious and nutrient-dense kinds of fish that are available to us.

Many consider fish to be one of the healthiest foods on the planet. Fish is high in protein, which is great for building muscle and has Omega-3s fats, which is great for the health of the brain and heart and overall health. Fish can also raise good cholesterol, and lower “bad” cholesterol.

Salmon

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For most people, fish = salmon. Salmon is widely consumed and can be cooked in a variety of ways (nothing beats grilled salmon on the BBQ…). Wild (Pacific or Alaskan) Salmon is the most nutritious and has the best quality of Omega fats. Farmed (Atlantic) Salmon is less nutritious and has lower quality fats.

Per 112g

Calories: 170

Protein: 24g

Fat: 8g

Salmon is great, but there are so many more awesome types of fish out there, let’s take a look at some!

Herring

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Herring is a smaller fish that is loaded with Omega-3s as well as Vitamin B12 and Vitamin D.

Per112g

Calories: 180

Protein:20g

Fat:12g

Flounder

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Flounder can be found in most supermarkets. It’s a whitefish that is low in fat and is both cheap and easy to cook! It is also a good source of Selenium.

Per 112g

Calories: 104

Protein: 20g

Fat: 0g

Mackerel

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Mackerel has more than twice the amount of Omega-3s per serving compared to Salmon. It is also high in Vitamin B12, Vitamin D and Phosphorus.

Per 112g

Calories: 230

Protein:21g

Fat:16g

Snapper

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Snapper is great for building lean muscle. It is high in protein and low in fat. It is also a great source of Selenium. Plus it’s delicious!

Per 218g

Calories: 218

Protein: 45g

Fat: 3g

Halibut

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Halibut is another white fish that is loaded with protein, which makes it great for building muscle.

Per 204g

Calories: 224g

Protein 42g

Fat: 5g

Striped bass

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Striped Bass is a great source of Omega-3s. It is actually better to buy farmed striped bass due to the fact that wild striped bass contains more pesticides.

Per 159g

Calories: 154

Protein: 28g

Fat: 4g

As you can see fish are extremely nutritious, and there are tons of great recipes if you are worried about that fishy taste. I highly recommend adding fish into your meat protein repertoire! Stay tuned for some good fish recipes!

S

Making over Summer Calorie Bombs

19 Jun

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Summer is here…and with that comes a lot of events, gathering and traditions revolving around food! More often than not that food is not very healthy – but with a few small changes it could be healthier!

This post is going to hopefully help you defer some common summer calorie bombs by replacing them with healthier versions!

Hamburger

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A summer classic for sure, but if you are not careful hamburgers can be huge calorie bombs. They can be loaded with bad fat, pre-made patties are often high in sodium, condiments like ketchup are made with sugar and a white bun is just no good for you!  To give your hamburger a healthy makeover, opt for lean means like ground chicken or turkey for your patty. Make your own patties using healthy ingredients (include diced up veggies!) and minimal salt. Instead of a bun use a leafy green, Portobello mushrooms or eat it naked! If you really want a bun, go for a whole grain one, and you can even just have one bun on the bottom. For your sides go for grilled veggies, corn with no butter, salad with a light homemade dressing or sweet potato fries!

Popsicles

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On a hot summers day you may turn to a popsicle or freezy to beat the heat…the problem is they are both pretty much just made from sugar. Instead, make your own popsicles by blending a smoothie, pouring it into a popsicle or ice cube tray and freezing it. Looking for something cold , quenching and sweet? Opt for a homemade fruit salad!

Movie Popcorn

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Summer is the season when all the best movies come to theatres. We love popcorn, and movie popcorn is especially delicious, but it is loaded with calories! If you are going to a movie theatre let’s be realistic, there aren’t any healthy alternatives. So you pretty much have two healthier options: you either you pack a few healthy snacks and sneak them into the theatre…or you order a small popcorn with no butter! I know the large gets free refills and that’s extremely tempting, but by choosing a small it helps ensure you won’t be eating mindlessly, you will probably eat more slowly and the small size and absence of butter will drastically decrease the amount of calories.

Chips and Dip

Chips and Dip

You’re at a BBQ and are looking for a quick pre-BBQ snack for guests. You probably automatically think chips and dip. Obviously, chips are processed and most are fried, so they aren’t a healthy choice. Typical dips you buy in a grocery store are made with cheese, sour cream or mayo…aka bad fat! Instead, buy or prepare an assorted veggie platter.

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And for the dip, chose a hummus (there are so many great kinds!), or if you want a creamy dip make your own using 0% greek yogurt as the base and add fresh herbs and lemon juice to it.

Fruity Cocktails and Ice Cold Beer

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With summer comes summer cocktails and ice cold beer. Most of these types of cocktails are pretty much made up of alcohol and sugar which means they are extremely high in calories. So, if you are planning to enjoy a cocktail, make your own and be smart about the ingredients. Use less alcohol, with and choose ingredients with less  or no artificial sugar.  Instead of having 3 or 4, take your time and enjoy 1. After you have finished the one, switch to something else like spring or sparkling water.

Drinking a 2-4 of beer will not only get you hammered it will ruin your waistline. This summer instead of pounding back the beers why not try a different approach…have one or two! As beer is high in calories, go for a lower calorie of light beer. And who cares if your friends chirp you! You will have the last laugh when they are walking around with huge beer bellies and you are rocking 6-pack abs! 😉

S’mores

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If you are at a cottage or going camping, you will probably stop to pick up three things, graham crackers, milk chocolate and marshmallows. S’mores are a classic treat to enjoy while sitting around a camp fire. If you are looking for a healthier version here’s what we suggest…Marshmallows are sweet, which makes sense because they are pretty much just made of sugar. Out of all the components of a s’more, this is the one you want to throw out the window. Instead, go for a slice of pineapple (stay with us!). Slice up the pineapple and roast a slice over the coals of your camp fire. Then put a square of dark chocolate on one graham cracker and place the grilled pineapple on top of the chocolate. Voila – a healthier version of a s’more! And if you don’t like pineapple try another fruit like a banana- they go great with chocolate!

Summer is an awesome time of year when so many memories coming from being with family and friends are built. Of course you are going to indulge here and there over the summer – and that’s okay. Our goal with this post was to show you that there are healthier versions of summer classics that are just as tasty! If you are going to enjoy a summer classic and you know it’s a calorie bomb – watch your portions and maybe add a little something extra to your workout the next day ;).

S & L

Healthy Ordering Restaurants – Breakfast

6 Jun

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Quite some time ago we wrote a post all about how to order the healthiest dinner options when you are at a restaurant (to read it click here). We decided it was about time we did the same thing for breakfast!

As you know, we like to eat as healthy as possible. That can be a very challenging task when we in a restaurant because for the most part the items on the menu and the way the food is prepared is not as healthy as it can be. So what do we do? Well, we modify our orders to suit our wants and needs. Some people may think this is too intense, or unnecessary, but at the end of the day you are the one sitting down and paying for the meal, so you should be allowed to have some say in what’s put in front of you. Just remember to ask politely!

This post will go through some of the ways you can ensure that your breakfast is as healthy as possible!

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Before going to the restaurant…

Before we go out to eat somewhere we check out the menu online first. Again with the planning, I know! But it really does help. Most restaurants post their menus online and some even have a section on their website where they list the nutritional information. If you go check it out ahead of time, you will be able to go into the meal with some sort of game plan and be better equipped to make healthy choices.

When ordering….

Don’t be afraid to ask questions! If you are wondering how something is made or what it is cooked in, don’t be afraid to speak up. You have every right to be informed about what you are putting in to your body! A lot of foods at restaurants are cooked in butter, have sugar added to them and are high in sodium – even healthy foods may be prepared in unhealthy ways. So the more you know the better!

Here are a few tips and tricks that may help you out when ordering breakfast…

Eggs

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When you go out to a restaurant for breakfast, eggs are definitely a staple. Whether they are scrambled, sunny side up, poached or over easy- they will be on the menu. Eggs are a great source of protein, so if you’re looking for a healthy breakfast, we suggest you include them. Personally, we don’t often eat the egg yolks and that’s because the yellow of the egg contains cholesterol. Some restaurants will serve you egg whites – so ask and see if that is an option. If it is not, don’t be discouraged, we have the perfect trick! Order your eggs over hard (apparently that’s a thing!) and when you get your eggs, cut out the yellow and put it to the side. Voila- egg whites!

Eggs in restaurants are also normally cooked in oil or butter – and you never know how much of it will be used. If this is something you want to avoid, go for poached or hard boiled eggs instead of fried.

Omelets

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Although omelets are made with eggs, we thought they deserved their own little section. We love omelets- the eggs are an excellent source of protein and you will get vitamins and minerals from the veggies. Again, ask your server to see if they will make you an egg white omelet – it’s not usually on the menu as an option but a lot of places now will make them for you. As for the other ingredients in your omelet, we recommend getting as many veggies as you can in there and skipping the cheese. We never make our omelets with cheese, so we know it can be done!

Breads

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Toast is almost always a “sides” option when you are going out for breakfast. If you are going to order toast, we recommend going with a whole wheat/grain toast over white. Another trick to making your breakfast as healthy as possible is to ask for your toast without butter or “dry”. If you don’t – it will absolutely come loaded with the stuff! Butter is not good for you…its basically just eating fat…so steer clear! You will also be brought 2 slices of toast…so if you are looking to make a healthier choice, ask for just the 1 slice instead. You probably don’t need that second slice anyways, but if it’s on your plate you will most likely eat it. And if you don’t, well then you are just wasting food! You can eat your toast plain, with a tiny bit of jam or peanut butter (but keep in mind there is sugar added to them!) OR you can make yourself a little egg white sandwich ;).

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Bagels are also normally on breakfast menus…but if you are going to have a starchy carb with your meal, we suggest going for toast over a bagel. A bagel is the equivalent of 6 slices of bread….in our opinion; you don’t need 6 slices of bread in one sitting. We recommend not ordering a bagel at all -especially if it is going to come with a pound of cream cheese on top.

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Croissants are another classic breakfast food (along with other pastries). But basically a croissant is butter. And you know how we feel about butter. So, if you are presented with the option for a croissant or toast, we suggest going for the toast .

Meats

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Now we may be slightly bias when it comes to meats because we do not eat pork of beef…and those are normally the only meat options when you go out to a restaurant for breakfast. The options you will be presented with will be 3 different processed meats: bacon, sausage, ham.

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Let’s start with the bacon. About 68% of bacon’s calories come from fat, and about half of that is saturated fat. Saturated fat can raise cholesterol levels and increase your risk for heart disease and stroke.  Because bacon is a cured meat, it is high in sodium and contains nitrate (a preservative). There are about 60 calories per slice, but add on some more because your bacon with be fried in oil and butter. Not to mention I am sure you will be served more than one slice! If you are still going to order bacon here are some options to make it “healthier”. You can order just one slice of it, cut off any excess fat that’s one the bacon, and use a napkin to blot it which will help take away some of the grease. There are other “bacon” options that are a bit better for you such as turkey or chicken bacon, so before ordering check to see if either of those is an option.

You may think to yourself, “I need sausages because they are a good source of protein.”

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The truth is that the quality of the meat isn’t great in most breakfast sausages, as they are highly processed and high in fat. Most breakfast sausages are made from pork. Pork sausages are high in both saturated fat and cholesterol – both of which should be avoided. Like bacon, you rarely have just one breakfast sausage, which means more fat and cholesterol… not to mention a ton of sodium! Personally we try to avoid sausages of any kind as they are highly processed… who knows what’s really in them?

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Lastly, the ham. Because ham is a cut off pork, we know it’s going to be high in fat. In some cases, nearly half the calories in a serving of breakfast ham comes from the fat!… not good. Like it’s breakfast meat counterparts, ham is high in saturated fat, cholesterol and sodium – all of which should be avoided. Ham isn’t AS processed as other meats like sausages, however, it’s high fat content make it something that should be avoided.

If you are a die-hard meat eater and need meat with your breakfast, then we recommend watching the portions. If you know your plate will come with 3 pieces of bacon, ask for 1 instead. If you want the meat because you want the protein, keep in mind that the eggs you are going to order are a great source of protein and they are not processed like these breakfast meats.

Because of the high quality protein found in the eggs, you can always substitute the meat for a cup of fruit!!!

Home Fries & Hash Browns

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Home fries and hash browns are potatoes that have been fried in different ways. If you read our post about ordering a healthy dinner in a restaurant, you may remember that “fried” was one of the words we told you to watch out for. The same thing applies here. There isn’t any way that we could think of to change up either of these things to make them healthier -other than not eating them with ketchup or any additional salt. You can always see if the restaurant can make you a baked potato if you really want one…or you can skip it all together and replace it with something else like fruit! 😉

Pancakes, Waffles & French Toast

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If you are not going for a classic egg breakfast, chances are you will be going for one of these instead. If you are not making these yourself, you won’t be able to change the way that they are made – but one thing in your control is what goes on top of them. We suggest ordering them without any butter, whip cream or any other unhealthy topping them may come with. See if they have a natural maple syrup (meaning no Aunt Jemima) and just use a tiny bit. Another great option is to ask for a side of fresh berries so you can put them on top-mmmmm!

Beverages

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Juices are normally loaded with added sugar, so although you think because you are having orange juice with your breakfast you have made a healthy choice- that’s probably not the case. If you do want to order juice, ask the server if it has any added sugar, if it does, we recommend sticking with water.

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Coffee and tea are other classic breakfast beverages. If you are ordering coffee or tea, try to drink them black or with a little bit of milk. At first you may not like the taste of black coffee or tea, but it will grow on you we promise! I am sure the first time you had a cup of coffee you weren’t lovin it right away – it is an acquired taste. The same applies to drinking it black. When you add cream, milk and sugar to your coffee you are adding many empty calories.

Other Tips…

Here are a few other suggestions we recommend

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  • Don’t add salt before tasting your food. There is almost always salt added to your food already, so you probably don’t need to add more. OR even better, ask if they can use less salt!
  • Watch your portions – if you know that the restaurant services large portions ask for less, or bring leftovers home. Contrary to what your parents may have told you as a child, you do not need to finish everything on your plate.

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  • Make substitutions. We can almost guarantee that the restaurant will have fruit. So if you are looking to give your meal a makeover, sub one of the unhealthy options for a bowl of fruit. You know the veggies they use in omelets? Well, perhaps they will let you have a side of those – it doesn’t hurt to ask!
  • Share! If you are out with other people and you can’t decide on what you want, have everyone order different things and share your meals.
  • Go for quality! Do some research and look for quality breakfast spots in your area. They are the places that will most likely use fresh ingredients, have more options and be more willing to make substations for you.
  • Make it special. Going out for breakfast (or any meal for that matter) doesn’t have to be something that you do all the time. Make it something you do every so often so that when you do go, you won’t feel as guilty treating yourself. Your wallet and your waist line will thank you!

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  • Choose 1 splurge. You don’t need to have bacon, with a cream cheese bagel, home fries, chocolate milk and a side of pancakes with whip cream and syrup. If you know that you want to have bacon, keep the rest of the meal light and healthy.

As we said in our dinner post, when you go out to eat part of the experience is having someone else prepare a meal for you. Since you are not making it yourself, or standing in the kitchen watching the Chef prepare it – you won’t know everything that’s in it. For the most part no typical meal out with be 100% healthy – but if this is something you only do every once and awhile, that’s okay! This post is intended to help you learn some new tips and tricks for little changes you can make to your meal to make them healthier- we hope it helped!

S & L

Health Benefits of Leafy Greens

4 Jun

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Eating leafy greens regularly is really beneficial to improve your overall health. These types of vegetables have fiber, vitamins, minerals and plant based substances that may help protect you against diseases like diabetes, cancer and heart disease. They will also help you maintain healthy hair, skin, teeth and bones!

Here are 4 of our favorite leafy greens!

Kale

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Kale is an excellent source of vitamin A, which improves immunity and is good for your bones and teeth. Kale also has Vitamin K which helps prevent blood clotting and is an antioxidant. It also has a good amount of vitamin C, calcium, beta-carotene, lutein, zeaxanthin and supplies folate, which helps fetal development, increases the production of red blood cells, helps fight depression and is good for the heart. Kale also has potassium, which has a number of benefits including lowering blood pressure and improving brain function. Kale is a high quality carb and is very low in calories which means it is a good addition to weight loss plans. Basically kale should be on everyone’s grocery list!

Spinach

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You’ve seen what spinach did for Popeye right?? That should be reason enough to eat it – but in case it’s not, here are a few others. Spinach is extremely nutrient dense. It is a good source of antioxidants like vitamin C, beta carotene, lutein and zeaxanthin, which is great for eye sight. It also contains a high amount of potassium and vitamin K.  Need more iron in your diet? Have no fear, spinach has iron as well!

Swiss Chard

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Swiss chard is a good source of antioxidants, vitamins A, C & E .Vitamin A is an antioxidant, Vitamin C helps improve immunity, and vitamin E is good for the health of both the skin and hair. Beta-carotene, lutein and zeaxanthin are also found in swiss chard. It also contains minerals such as potassium and magnesium. Magnesium is good for bone health and helps prevent cardiovascular disease.

Collard Greens

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This leafy vegetable is similar in nutrition to kale but collards however have a chewier texture. They are a good source of beta-carotene and vitamin K. They also contain lutein and zeaxanthin, which benefit both vision and your eyes.

These greens are all super nutritious and can be used in so many different ways. For example you can use kale and spinach in salads, you can bake kale to make chips, you can stuff a chicken breast with spinach and bake it and you can use swiss chard and collard as a wrap instead of a tortilla or bread. We highly recommend that if leafy greens are not part of your regular eating plan, you incorporate them!

S & L

Pasta Noodle Alternatives

10 May

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Pasta is normally a fan favorite…the problem is the noodles people normally select are made from refined white flour…which as we have talked about in previous posts, is not ideal. There are so many healthy alternatives out there, so don’t be afraid to step outside your comfort zone and try some of them out!

We understand at first it may seem like a big change to make, but it’s really not. By staying away from white noodles and using one of the alternatives listed below you will be doing your body a favor. Yes – it will taste different, but stick with it, we promise it’s worth it!

Whole Wheat Noodles

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This is an easy jump to make. Instead of white pasta noodles, buy whole wheat. They are right next to your precious white noodles and they have the same texture and only a slightly different taste- so no excuses! Typically, by making this small change you will be getting 3x more fiber!

Spaghetti Squash

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This is our go to noodle – we love it! You can buy spaghetti squash at most grocery stores. Then all you do is bake it (you can also steam or microwave it), take out the seeds and scrape it out with a fork. It comes out just like noodles! It’s a great alternative to those crappy white noodles as it contains nutrients such as folic acid, vitamin A, beta carotene and potassium. It is also low in calories.

Zucchini

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If you are feeling particularly adventurous why not make zucchini noodles? All you need are zucchinis and a mandolin slicer or julienne peeler. Slice the zucchini into long strips and you have just made yourself a healthy base for your pasta dish. Cook them in a pan with a bit of extra virgin olive oil for a couple minutes until they lose their crispiness. You can also add spices to them to add some extra flavour.

Eggplant

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If you are making lasagna, eggplant is a great to use as your “noodle”. Eggplant is also low in calories, and it contains fiber and antioxidants.

Shirataki Noodles

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To be honest with you, we have never tried these noodles- but we have heard good things. They are an Asian noodle made from a plant. They are almost completely fiber and hardly have any carbs or calories. You may have to hunt for these – but the hunt will be worth it. We suggested starting with Asian grocery stores first.

Some of these alternatives may taste bland on their own, but if you make a good, flavourful sauce (loaded with veggies of course J) we are sure you will enjoy these pasta noodles alternatives!

S & L

Clean Eating

22 Apr

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A couple weeks ago after passing up a slice of cake at work I was once again asked the question “well, what do you eat then??”. It seems that since we often pass up sweets and treats people think we don’t eat anything “good”, or that because we eat healthy all our food is bland and we are missing out. These are two huge misconceptions about clean eating!  Clean eating is centred around eating good foods- it’s just that our definition of good, and others may differ J. For example some people consider cookies “good food” where as for me bake sweet potatoes with cinnamon is “good food”- and that’s okay! We don’t expect for our thoughts and practices to always align with other peoples, and we don’t expect other peoples to align with ours.

We often get questions or comments about the way we eat-so we thought it was probably time to do a post that outlines some clean eating principles. You have probably heard the terms “clean eating” or “eating clean” used a lot lately- we like to use these terms because they best encompass the way we like to eat.

Before we get to the good stuff, it is important to note that clean eating  is not a “diet”-it’s merely an approach to eating that improves health and maximizes energy. It fits into a broader healthy lifestyle.  Unlike a “diet” that has strict rules, it has flexibility so it can be adapted to fit into your routine.

Here are some of the main principles when following this type of eating approach.

1.      Go for whole foods-not processed

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A good way to make sure you are choosing whole foods is to try and stick to a 1 ingredient food “rule”.  How many ingredients are in sweet potatoes? Blueberries? Salmon? 1!! Easy enough right? You want to stick to whole foods and stay far away from processed ones. What’s an easy way to spot processed foods?? Well the majority (because there are always exceptions!) of foods that come in a bag, box, can or any other sort of package are processed.

2.      Beware of bad fat, salt and sugar

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If you follow #1, this one will be a breeze! Most processed foods contain one or all of these- so by cutting out/limiting your intake of processed foods, you want have to worry about this.

 3.      Unrefined over refined

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You want to be choosing unrefined foods over refined foods as often as possible. For example brown rice over white rice and whole grain noodles over white noodles.  White sugar is an example of a refined food- instead for honey, maple syrup or agave nector.

4.      Eat throughout the day

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Most clean eating guidelines suggest eating 5-6 small meals throughout the day. So if you break it down: breakfast, snack 1, lunch (biggest meal), snack 2, dinner, snack 3 (optional). Some of the benefits of eating this way are that it helps regulate your blood sugar which in turn gives you steady energy throughout the day, and it also helps prevent you from skipping meals or overeating.

5.      Protein, Carbs and Good Fat at Every Meal

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All three of these things are really important for different reasons. You want to try and have all three included in every meal and snack you eat –  but we fully understand that it is easier said than done. Protein especially can be hard to include at every meal. The important thing is to be aware of its benefits (builds muscle, can help curb your appetite) and try and space out your protein intake. For example, maybe you eat protein during each meal, but not always as a part of each snack.

6.      Steer Clear of Liquid Calories

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A good way to do this is to drink lots of water and avoid pop, juice, alcohol and coffee (*if you take it with cream, milk and/or sugar).  If you are looking for a hot beverage, opt for unsweetened tea.

7.      Physical Activity

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Now you may be thinking this one is out of place since it has nothing to do with eating – but for us eating clean and exercising go hand in hand (or at least they should!). Both are important! Partaking in regular physical activity has so many benefits: it decreases fat, builds muscle, keeps your heart strong, keeps your bones strong, makes daily activities easier- the list could go on and on.

In a nutshell, those are some of the main clean eating principles. So now the next time people ask us how we eat, I guess we can direct them here ! As we have mentioned, these are simply guidelines- so you can fit them into your life (or not) whichever way you want. But obviously to see all the benefits of clean eating, you want to follow these guidelines pretty closing.

L

*if you want more info on eating clean, we recommend Tosca Renos “Clean Eating” book! You can find it in most book stores, or on Amazon. She has since written follow up books as well as cookbooks.

Easy Tips to Eat More Veggies

8 Apr

I don’t think it’s a secret that many people aren’t eating as many vegetables as they should. I don’t know how many times I have heard people say that they don’t like vegetables. Well, what I say to them is tough shit. Vegetables are good for your, and you need to eat them –end of story! By eat lots of vegetables you will be ensuring that your body is getting the vitamins, minerals and nutrition’s it needs and deserves. This post will give you some easy tips on how to ensure you are eating more vegetables!

1.      Put them on your list

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To eat them you need to have them in your home…so put them down on your grocery list! If they are written down on your list, you are more likely to follow through and buy them.

2.      Snack

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Forget snacking on chips, crackers or cookies – instead snack on raw veggies. To make it more interesting dip them in hummus-yum! Easy enough right?

3.      Make the convenient

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When you bring vegetables home from the grocery store, don’t just throw them in your fridge. Wash them, cut them up and put them in food storage containers. This way you will have easy and convenient access to them making you more likely to eat them. When you leave them sitting in plastic bags in your fridge you are more likely to neglect or forget about them, leaving them to rot.

 4.      Eat them throughout the day

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Try and make it a point to include vegetables in every meal-not just lunch or dinner. By eating them throughout the day, you will be ensuring not only that you are eating them, but that you are eating enough of them. For example, for breakfast you can make an egg white omelet filled broccoli, mushrooms and spinach, then have a salad with grilled chicken for lunch and salmon with steamed peppers and cauliflower for dinner.

 5.      Fill your plate

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When you are plating your meals, start with veggies and fill half your plate with them. By putting them on first you are ensuring they make it to your plate, and hopefully into your body .

6.      Be creative

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If you aren’t a huge fan of vegetables then you will have to get creative. Find different ways to prepare them like steaming, roasting or even grilling them. Add herbs and seasoning to add flavor to them.

 7.      Don’t be afraid of variety

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You want to ensure you are eating a variety of different vegetables to maximize the vitamins, nutrients and minerals you are taking in. A good way to do this is to pick vegetables of all colours. The more colour on your plate the better!

8.       Sneak them in

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If you really don’t like vegetables, or are a parent with kids who don’t like eating vegetables-disguise them by sneaking them into your meals! For example dice carrots up really small and throw them in a tomato sauce to go over spaghetti squash or make a smoothie and add a scoop of veggie green powder. There are so many recipes out there that will help you disguise vegetables-you can even puree sweet potatoes and avocados and add them to your baking!