As Nutrition Month comes to an end and we wrap up our #100MealJourney, take the time out to reflect on what healthy changes you have made that you want to keep making throughout the year. What are obstacles that come in the way for you and prevent you from making healthy choices? Lack of time, eating out, holidays, stress? We all have challenges that can sidetrack our healthy eating plans. Here are some strategies to help your small changes stick.
Planning how you’ll manage healthy-eating roadblocks before they happen is key to success. Setbacks on a journey to healthier habits are a normal part of making changes. Knowing what some of your challenges are can help you be ready to deal with them. Get ready with a plan to manage detours:
• Think about what might get in your way of healthy eating.
• Brainstorm solutions to get around roadblocks.
• Put supportive strategies in place. Recruit family and friends to help on your path to a healthy you.
Growing up in an Indian family, cabbage was often shredded and used in stir frys and curries. So whenever I would see cabbage at the grocery store, I was so attached to the traditional use of cabbage in my household, I just couldn't figure out other ways to use it. After seeing multiple recipes for cabbage rolls, I knew I had to try it myself! These cabbage rolls are packed with flavour and nutrients, especially since I use brown rice and lean ground beef instead of the regular white rice and regular ground beef. To read about how much fat you can decrease by switching to lean ground beef, check out my post here. It is a great family meal but if you are only cooking for 1-2 people, you can make a tray and have a few meals throughout the week (#mealprep anyone?)! Pair this with a leafy green salad, and you have a nutritious meal!
Whether cabbage rolls are a staple in your house or you have never tried them before (because you only eat cabbage...
When it comes to healthy eating, how much you eat can be just as important as what you eat. Eating portions that are too big can lead to overeating and weight gain.
You may often hear how much of certain foods you eat, but it can be quite confusing if you don't have measuring cups on hand. Instead of focusing on exact measurements, size up your portions with handy estimates. Wondering if you’re eating too much or too little? Use your hand and try these estimates on for size:
• 1 cup of leafy green veggies or 1 whole piece of fruit = 1 fist
• Fresh, frozen or canned vegetables = ½ fist
• 1 slice of bread or ½ bagel = 1 hand
• 1 cup of milk or ¾ cup of yogurt = 1 fist
• 50 grams of cheese = 2 thumbs
• Serving of chicken = palm of hand
• ¾ cup of pulses (e.g. lentils, black beans, chick peas) = 1 fist
Breakfast is one of my favourite meals. Aside from the nutritional benefits of having breakfast, I simply cannot start my day unless I have a wholesome breakfast. My husband is an even bigger fan of breakfast - we usually talk about what we will eat for breakfast the night before. Pancakes are usually a weekend pick, because who doesn't want to start the weekend off with a stack of homemade pancakes?!
Up until a few years ago, I would opt for the pancake mix boxes because I thought pancakes from scratch were just too much work first thing in the morning. When I started making my pancakes from scratch, I realized how quick and easy it is to whip up a batch in the morning. The great thing about making your own pancakes is that you know exactly what is going in your pancakes. I have a couple of go-to pancake recipes that I love. This pancake recipe uses oats and whole wheat flour, packing in the fibre to help you feel full until you are ready for lunc...
I recently had the opportunity to attend a cooking workshop for Registered Dietitians hosted by Canadian Lentils for Nutrition Month. It was great to spend the morning learning about and cooking with lentils.
Learning lentil recipes with Christine Farkas at Cirillo's Culinary Academy.
When most people think about lentils, they often think about lentil soup or daal. While I love my daal, this workshop introduced me to many unique ways to incorporate lentils into my diet.
Split red, whole green, beluga, and French greens. Which lentils have you tried and which are your favourite? I love split red lentils!
Nutritiously speaking, lentils are a great source of protein making it a good addition to your #MeatlessMonday. Some highlights are:
High in fibre
Low glycemic index (great for blood sugar control)
Good source of potassium, iron, manganese, and folate
Cooking lentils is as simple as 1-2-3. No overnight soaking required, just rinse, simmer, and serve! Clic...