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A Weighty Issue – Vol. 2, September 2006

"As a child my family's menu consisted of two choices: take it or leave it."
~Buddy Hackett

Autumn - isn't it a wonderful time of year? I welcome the organization and scheduling that comes with fall after a summer of freedom. As a healthy person, I welcome the cooler temperatures for exercising outdoors, the crisp air and smell of leaves, the bounty of fruits and vegetables, the renewed sense of well-being and the time to, once again, focus on some of my needs.

I also welcome you to the second edition of our newsletter and to our new blog site at: www.stephaniedexter.com/blog.php. This will be the place where we can "interact" about daily news, thoughts and questions you might have.

Additionally, I'm excited to announce that I will be speaking at "the Ultimate Pyjama Party", March 16-18, 2007 in Jasper, Alberta. Please consider joining us:
www.heleneprograms.com

FOOD

People with food issues are terrified of food. We are. Yes, we eat too much of it. Yes, we think it’s our enemy, but we also treat it like a lover. We have a more intimate relationship with it than with the most important people in our lives. It’s easier to get along with. It’s non-judgemental. It celebrates with us, grieves with us, keeps us from being bored, empathizes with us when we’re tired - and then wraps itself around our bodies, our hips, stomachs, thighs and arms for all the world to see. We don’t need to be afraid of food any longer. Together, we change the way we look at food.

Food to our body is like fuel to a car. It’s our fuel source. It gives us energy and helps us to run efficiently. Like a car and regular gasoline, when you put "ok" food into your body, you get "ok" results.

What if I told you to "eat more food, the right foods, to lose weight"? What if I told you that food directly correlates to how you feel? What if I told you it’s time to start treating your body like it’s a Rolls Royce on supreme gasoline, would you?

Eat Fresh fruit everyday

  • Fresh fruit provides our bodies with many important nutrients including vitamins, minerals and fiber. One serving is equal 1 medium whole piece of fruit or 1 cup of chopped fruit i.e. Pineapple or berries.
  • Due to our climate, canned fruit (in its own juice) is a comparable alternative in the winter months as is frozen fruit.
  • Aim for 4-6 servings per day.

Eat fresh vegetables everyday

  • Clean, raw veggies throughout the day make a healthy snack or meal accompaniment. Carrots, peppers, celery, broccoli. Think colour to ensure that your body is getting a variety of vitamins and minerals.
  • Salads at lunch and dinner maximize your veggie intake
  • Steam your veggies and top them with a bit of lemon juice
  • Frozen veggies are a good alternative when fresh veggies are scarce.
  • Aim for 4-6 servings a day.

Eat Whole grains.

  • Whole wheat bread, pastas, brown rice, and whole grain cereals i.e./ Raisin Bran or large flake oatmeal.
  • Think variety and try quinoa, wild rice, and couscous as healthy alternatives.
  • These provide fibre to our diet and are digested more slowly so our blood sugar does not rise (and fall) drastically.
  • Aim for 2-3 servings (1/2 cup) a day

Add Essential fatty acids to your diet

  • Canned fish (tuna, salmon), fresh fish, seeds (sunflower, flax) and nuts (almonds, walnuts, cashews) are good sources.
  • Seeds and nuts added to salads are great in small quantities.
  • Nuts and seeds are high in calories so limit the amount and frequency you eat them.
  • Ground flax seed bumps up the nutrition in hot cereals, salads, veggies and muffins.

Water (2-3 litres per day)

  • Dehydration contributes to headaches, fatigue and cravings. Drinking water contributes to your mental alertness.
  • Limit the amount of caffeine/carbonated beverages you drink. These are diuretics.
  • Don’t get thirsty…this means you are already dehydrated! Dehydration can slow your metabolism by 3%.

Eat lean meats, poultry and meat alternatives

  • Choose the extra lean cut of meats and remove any visible fat.
  • Limit the amount of high fat meats (bacon, sausage, deli meat, dark poultry, etc.)
  • Choose healthier cooking options i.e. grilling and broiling

Choose low fat versions of Milk products

  • Low fat/FF sour cream, cream cheese, yogurts and milk
  • Substitute butter with non-hydrogenated vegetable oil based margarines or eat butter in moderation
Decrease packaged food products and additives in your diet.
  • Yes, even the frozen “diet” meals!

Decrease the simple sugars in your diet i.e., candy, ice cream, chocolate and cereals.

  • These create vicious blood sugar highs/lows, contribute to depression, weight gain and sugar cravings.

*Note: Stephanie is not a dietician or food expert. These guidelines are strictly her opinion. Please check with your physician before making any changes to your food intake.

SOUP’S ON...

Autumn is the season that I want to start making soups. The cool fall evenings make walking into the house delightful when it smells of homemade soup.

Once again, I share a recipe out of my favorite cookbook "Eat, Shrink and Be Merry" by Janet and Greta Podleski.

Melancauli Baby

1 Tbsp butter or olive oil
2 cups thinly sliced leeks
2 tsp minced garlic
4 cups small cauliflower florets
1 ½ cups peeled, cubed sweet potato
1 ½ tsp curry powder
1 tsp cumin
4 cups chicken or veggie broth
½ tsp salt
¼ ground pepper
1 cup cooked brown/wild rice blend
1 cup evaporated 2% milk
½ cup packed shredded light Swiss cheese

  1. Heat butter in a large, non-stick soup pot over medium heat. Add leeks and garlic. Cook and stir until leeks begin to soften, about 3 minutes.
  2. Stir in cauliflower, sweet potato, curry and cumin. Cook and stir for 1 more minute. Add broth, salt and pepper. Brig mix to a boil. Reduce heat to low, cover and simmer for 12 to 15 minutes, until veggies are tender.
  3. Transfer ½ of soup to blender and puree until smooth. Return pureed soup to pot with remaining soup and mix well. Stir in cooked rice, milk and Swiss cheese. Heat soup for 1 minute. Serve hot.

Per serving: Calories: 142, Total fat: 3.7g, Saturated fat: 1.7 g, Protein: 8g, Carbohydrate: 20g, Fibre: 3g, Cholesterol: 16mg, Sodium 448 mg

Tip of the month:

"The best portion of high calorie foods is the smallest one. The best portion of vegetables is the largest one. Period."

"The miracle isn't that I finished. The miracle is that I had the courage to start." John Bingham - marathoner

Have a great month!

stephanie