Diet

Healthier Snacking Tips

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Here are 7 tips for smarter snacking.

  1. Try a “hi-low” combination. Combine a small amount of something with healthy fat, like peanut butter, with a larger amount of something very light, like apple slices or celery sticks.
  2. Go nuts. Unsalted nuts and seeds make great snacks. Almonds, walnuts, peanuts, roasted pumpkin seeds, cashews, hazelnuts, filberts, and other nuts and seeds contain many beneficial nutrients and are more likely to leave you feeling full (unlike chips or pretzels). Nuts have lots of calories, though, so keep portion sizes small.
  3. The combo snack. Try to eat more than one macronutrient (protein, fat, carbohydrate) at each snacking session. For example, have a few nuts (protein and fat) and some grapes (carbohydrates). Try some whole-grain crackers (carbohydrates) with some low-fat cheese (protein and fat). These balanced snacks tend to keep you feeling satisfied.
  4. Snack mindfully. Don’t eat your snack while doing something else like surfing the Web, watching TV, or working at your desk. Instead, stop what you’re doing for a few minutes and eat your snack like you would a small meal. In addition, it is important to avoid snacking to compensate for boredom or cope with stress. Some things you can try instead are going for a small walk around your block or having a big glass of water.
  5. Take only a serving size. One area of struggle for some comes when they eat out of a bag for example. By pouring a serving size worth of your treat or snack into a bowl, it makes it easier to eat only as much as you should, without over – indulging.
  6. You can take it with you. Think ahead and carry a small bag of healthful snacks in your pocket or purse so you won’t turn in desperation to cookies or chocolate bars when out and about.

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please contact Elisha Cook for more information.

Spinach, Cranberries and Apple (Oh My!) Salad Recipe

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With the recent changes in weather, I think that it is safe to say that we are all eager with anticipation as summer rolls around the corner. This salad recipe is a great way to make your taste-buds feel the same. This salad is very light and combines sweet and dry tastes to create a masterpiece for your stomach! in addition, this recipe is very quick to make, especially for those who are on the go and need a quick lunch recipe.

Ingredients

2 cups of spinach

1 apple cut into small pieces

½ cup of dried cranberries

2 tbsp of feta crumbled

Directions

1. Combine all ingredients into a container with a lid.

2. Shake well.

3. Serve and Enjoy!

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC today and let me help you achieve your health goals.

 

 

 

Breakfast Wraps Recipe

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This recipe is great for those who are avoiding gluten and dairy, and are on the go. These breakfast wraps are quite portable and flavourful!

Ingredients:

  • 3 Eggs
  • 1 tomato
  • ½ cup of mushrooms
  • 3 branches of cilantro
  • ¼ tsp of basil
  • Salt and pepper to taste
  • 10 pieces of rice paper
  • 1 tsp of Olive oil

Directions:

  1. Heat approximately 1 tsp of olive oil in pan.
  2. Once heated, add tomato, mushrooms, cilantro, and basil to pan. Heat until thoroughly cooked through.
  3. Beat 3 eggs together and add to pan with vegetable mix.
  4. Cook egg thoroughly, breaking up the mixture as it cooks.
  5. Heat up a kettle of hot water. Once it has boiled, place hot water in shallow glass dish. Take the rice paper, once piece at a time, and place it in the hot water until the paper becomes pliable.
  6. Take the rice paper, lay it out flat, and add a small amount of the cooked egg mixture to the wrap. Roll the rice paper up tight, and serve.

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC (416-498-9763), and let me help you achieve your health goals.

How to Help Picky Eaters Pick Healthy Options

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Handsome Young Boy Eating BroccoliTrying to encourage your child to try something new that is beneficial for their health can be a chore-some task that can lead to arguments and even tantrums. Here are some tips and tricks to help your picky eaters pick the right foods.

Plan Meals Together

Planning meals as a family can be a great way to help each member of your family to get the foods that they want, and encourage cooperation with the meals that are chosen. This does not mean your child gets to pick the meal every day and that you have to eat pizza every day. For example, maybe your child gets to choose what meal you guys make on Wednesdays. If your child chooses pizza, then they have to choose at least 3 vegetables that go on the pizza, or choose 2 veggies as sides for that meal. By giving your child choices, it may help with cooperation, as well as allow them to feel heard.

Make Meals Together

Though this is not always possible, having as many meals as possible where your child is helping prepare it gives them pride in what they are doing as well as encourages them to eat it because after all they did make it. This should be done with caution – for example – do not give a young child a knife to cut veggies. It can be something as simple as, if the recipe calls for 1 cup of corn, then let your child add it to the mixture.

Eat Together

Once again, this is not always possible with busy schedules, but whenever possible, eat together. By eating together, your child sees that everyone else is eating the same thing, and so, might be more willing to eat the food that is put in front of them.

Make Food Fun

Arranging meals on plates into fun shapes or designs can make meal – time fun. This does not take a lot of artistic capacity, but can be something as simple as making a smiley face on the plate.

Use Colourful Plates and Dishes

Using colourful plates and dishes can be effective in encourage children to eat the particular food in that dish.

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC today and let me help you achieve your health goals.