I Need to Eat How Much?

Happy Hump Day!

As promised today we are going over just how many servings of each of the food groups you need everyday.

The following chart from Health Canada does a great job of outlining the number of servings you need and even gives an example below!

Recommended Number of Food Guide Servings per Day

	Children			Teens		Adults
	2-3	4-8	9-13	14-18 Years		19-50 Years		51+ Years
	Girls and Boys			Female	Male	Female	Male	Female	Male
Vegetables and Fruit	4	5	6	7	8	7-8	8-10	7	7
Grain Products	3	4	6	6	7	4-6	8	4-6	7
Milk and Alternatives	2	2	3-4	3-4	3-4	2	2	3	3
Meat and Alternatives	1	1	1-2	2	3	2	3	2	3

 

For example:

 

If you are a 35 year old woman you should aim to have:

• 7-8 vegetables and fruit
• 4-6 grain products
• 2 milk and alternatives
• 2 meat and alternatives
• 30 - 45 ml (2 to 3 Tbsp) of unsaturated oils and fats

If you are very active and need more food, choose extra Food Guide Servings from the four food groups.

To get a sense of the number of Calories you need each day depending on your activity level, check out the estimated energy requirements chart. This chart will tell you exactly how many servings you will need based on your age and gender.

I hope the last few posts have been helpful and as always if you have any questions feel free to drop me a line!

Stay Healthy!
Andrea :)

Portion Distortion

Happy Tuesday!

Today we are going to discuss portion control. Why you ask? Because portion control is one of, if not the biggest challenge when it comes to getting lean and healthy. Over the past 20 years Canadians waist lines have been expanding and, guess what? So have our portions. Lets take a look at the charts below which show the average portion size and calorie count of a food today, and 20 years ago.






Wholly cow! Most of these portions have more than doubled! Its easy to see now why Canadians are having are harder time with weight management now than they did in the past.

So now. What do we do about? 1. We learn what proper portion sizes are and 2. We commit to ourselves to watch not only what we eat but how much. And I'm hear to help with step 1! The two charts below outline proper portion sizes and use your hand as a measuring tool so you'll never be without it.





Now these are proper portions! Stay tuned tomorrow and I'll tell you how many portions of each food you should be having each day!

Stay Healthy!
Andrea

Pumpkin Spice Protein Muffins

Hello and Happy Sunday!

Today I tried another fantastic gluten free recipe from Terra and Trevor of O.N.E. Its a delicious mix of pumpkin and dark chocolate and hides healthy pumpkin seeds and carrots inside. Give these a try and see what you think!

Pumpkin Spice Protein Muffins
http://fitgirlontop.com/

Wondering what to do with pumpkin after Halloween is over? Why not turn it into a healthy snack. Try baking up a batch of these healthy Pumpkin Spice Protein Muffins that are sure to be one of your favorite fall recipes. Pumpkin and pumpkin seeds are loaded with vitamins, minerals and antioxidants that will make you feel great this fall! This is also a high protein and GLUTEN FREE recipe.
This recipe has also been featured in ONE Weight Loss Meal Plan!

Pumpkin Spice Protein Muffins

INGREDIENTS
Dry Ingredients:
• 1 ¼ cups brown rice flour
• 2 scoops (~60g) whey protein (vanilla)
• 2 tbsp. ground flaxseed
• 1 ½ tsp. baking powder
• 1 tsp. baking soda
• ½ tsp. sea salt
• 1 ½ tsp. cinnamon
• ¼ tsp. ground ginger
• ¼ tsp. ground nutmeg

Wet Ingredients:
• 1 cup canned pure pumpkin (unsweetened)
• 1 cup finely grated carrot
• ½ cup plain Greek yogurt
• ¼ cup maple syrup
• 2 tbsp. coconut oil
• 1 tsp. vanilla extract
• 1 egg

Fold In:
• ¼ cup chopped dark chocolate
• ¼ cup chopped pumpkin seeds

DIRECTIONS
1. Pre heat oven to 375°F and place 12 paper liners in a muffin pan. Spray all paper liners with a low calorie cooking oil.

2. In a large bowl combine the wet ingredients; pure pumpkin, grated carrot, Greek yogurt, maple syrup, vanilla extract, egg and coconut oil.

*Tip: Liquefy coconut oil by placing your 2 tbsp. measure over hot water for ~45 seconds or microwave 10 seconds.

3. In a medium bowl combine rice flour, whey protein, flaxseed, spices, baking powder, baking soda, and salt.

4. Mix well with a spoon the dry ingredients into wet ingredients. Fold in pumpkin seeds and dark chocolate.

5. Scoop batter evenly into 12 muffin cups and bake for 18-20 minutes. Test by placing a tooth pick into the centre of one muffin, if it comes out clean with no wetness detected they are done.

6. Remove muffins from pan immediately after cooking and place on a wire rack for 5 minutes to cool.

Nutritional Summery
Total calories: 182, Protein, 8g, Carbs, 23g, Fat 6.4g

Stay Healthy!
Andrea :)

Hello!

I've been getting a lot of requests for the recipe for the coconut banana bread I've been talking non-stop about for the last few weeks. So here it is! This recipe comes from Trevor & Terra of Olympic Nutrition and Exercise so try it out and enjoy!

Chocolate Coconut Banana Bread

http://fitgirlontop.com/

This banana bread recipe is loaded with many nutritious and flavourful ingredients that are healthier and taste better than the original traditional banana bread recipe. The higher amount of protein will leave you feeling full for longer and will help cut cravings. The dark chocolate will satisfy those chocolate lovers with a sweet tooth. Cut a mini loaf in half and eat it alongside Greek yogurt or cottage cheese for a balanced snack option or cut a small piece for dessert after dinner! This recipe is also GLUTEN FREE.

Mini Loaf Tin

Ingredients
1 ¼ cups brown rice flour (I've also made this recipe with whole wheat flour and it works well)
2 scoops of your favorite vanilla protein powder
1 tsp. baking powder
¼ tsp. baking soda
¼ tsp. ground sea salt
5 bananas

1/3 cup apple sauce

¼ cup coconut palm sugar

2 whole eggs
1 tps. Vanilla extract
1 tbsp. coconut oil
¼ cup shaved coconut
¼ cup chopped 80% dark chocolate.

Directions

Preheat oven to 350 degrees. Lightly oil a mini loaf (or a muffin) tin and set aside. Combine dry ingredients into a large mixing bowl. Mash your 5 bananas in a medium mixing bowl. Add in coconut palm sugar, 2 eggs, vanilla extract and coconut oil.

Tip: heat your coconut oil to liquid form before mixing it into your wet ingredients.

Once bowls are mixed, combine your wet ingredients into your dry ingredients and mix well with a wooden spoon. Toss in shaved coconut and dark chocolate into your already mixed batter and lightly fold until coconut and chocolate are evenly distributed throughout the dough.

Spoon the batter into each individual mini loaf tin molds. Place tin on the middle rack in the oven. Cook for approximately 30 minutes. Test bread to be sure that it is fully cooked by taking a toothpick and inserting it into the center of the bread. If you pull the toothpick out and no batter is left stuck to the toothpick then the banana bread is done. Once cooked, remove from oven and allow time to cool down. Remove from tin and enjoy!

Tip: since this bread is cooked with all natural ingredients, it can only be left out on the counter for approximately 3 days before it starts to spoil. To increase the shelf life of this banana bread, place it in the fridge for up to a week or freeze each individual mini loaf.

Baking Temperature – 350 degrees
Cooking time – approximately 30 minutes
Prep time – approximately 15 minutes
Yields 8 mini bread loafs

Nutritional Summary
Total calories 308 / Protein 12.5g / Carbs 46g / Fat 9g (5g Saturated) / Sugar 24g (mostly from fruit) / Sodium 204mg / Fibre 3.8g

Stay healthy!
Andrea

Going Gluten Free (Just for a little while)

Happy New Year!

Well there has been a lot of buzz this past year on gluten free diets so Zach and I have decided to give it a try. We are trying it 1. Because everyone is talking about it and its many health benefits and we want to see how it will affect our bodies and health and 2. Because we are going in to a low-carb (100-150 gr/day for me and 200-250gr/day for Zach) and this will make it slightly easier to try gluten free as we won't be eating pastas, bread, baked goods, etc. for the next 6 weeks. But what I didn't know until I read the article below is that wheat is in just about every processed food we eat, even ketchup (God help me I have no idea how I'm going to go 6 weeks without ketchup...).

So over the next 6 weeks I'm going to be posting all about my gluten free journey and all of the delicious gluten free recipes I can find starting with the walnut crusted salmon from yesterday's post.

The following article is from Trevor & Terra of Olympic Nutrition & Exercise that they posted on Terra's blog a few weeks ago and I wanted to share it with you so you will know what this gluten free phenomenon is all about.

The Gluten Free Diet

http://fitgirlontop.com/2012/12/10/the-gluten-free-diet/

 

Many of you having been wondering about the gluten free diet trend. We see items listed on menus for gluten free options, friends who swear by a gluten free diet, you hear about sensitivities to gluten or celiac disease… the list goes on. This trend has people wondering what it is about and if they should also be jumping on the gluten free bandwagon. After discovering that I am sensitive to gluten, I have become more aware of the prevalence within our foods and the effects it has on our body. I have compiled a list on information to help clear up any questions you may have about gluten.




What is gluten?
Gluten is a protein composite that is found in wheat and similar grain species like rye and barley. Most processed products have gluten in them. It gives baked goods that amazing chewy texture that we know and love. Pasta is made from wheat, pizza dough, cookies, bread, bagels, doughnuts, pastries, and alcohol such as whiskey and beer. Gluten is often used as a stabilizing agent in unexpected foods. Some of these items include hot dogs, sausages, soy sauce, pasta sauces, mayonnaise, ice cream, ketchup, gravies and soup. Remember, just because a food label says wheat free that does not mean it’s gluten-free. Spelt is another form of wheat which contains gluten.

Gluten sensitivities
Gluten sensitivity or gluten intolerance can be described as various disorders such as celiac disease and wheat allergy in which gluten has an adverse effect on the body. Idiopathic gluten sensitivity can be described as a non-allergic and non-autoimmune condition in which the consumption of gluten can lead to symptoms similar to those observed in celiac disease or wheat allergy. Celiac disease is an autoimmune disorder of the small intestines that is caused by the consumption of gluten protein that is found in wheat.
Symptoms of gluten sensitivity are similar in all gluten sensitivities. Symptoms may include gas, abdominal discomfort, bloating, heartburn and diarrhea. Other adverse symptoms include tiredness, headaches, muscular disturbances, bone and joint pain. It may also affect those with attention deficit disorder.

Do you suspect you may have sensitivity to gluten?
If you think you may have gluten sensitivity, speak to your health care provider. Your doctor will refer you for blood work to see if you may be celiac. It is important that you continue to eat gluten to complete the tests necessary to rule out celiac disease. If the tests come back negative then it is quite possible that you are gluten intolerant. The best way to tell if you are intolerant to gluten is to completely eliminate it from the diet for at least 6 weeks and see if there are any changes to your symptoms and how you feel. Chances are you will notices a difference even in a few days of starting the diet changes.

Should everyone be on a gluten free diet?
Not necessarily. Those who have sensitivities should be on gluten free diets. Research to date has not shown enough support for healthy individuals to follow a gluten free diet, most of this needs further evidence. Just as the debate on how much protein active individuals require or can absorb and utilize at one time, there are both sides to the argument for consuming gluten. There are increasing numbers of our population being diagnosed with celiac disease and gluten intolerances. Gluten sensitivities may not be a direct link to our food production, rather we continue to be more aware of and have better tools in identifying those experiencing issues. Best course of action for the general population is to know where your food is coming from and reduce the amount of gluten in your diet, as it is being used more and more in staple food products. If you choose to follow a gluten free diet as a healthy individual it will not affect your health in a negative way as nutrients found in gluten containing grains are available in other similar foods.

Gluten free diet for weight loss
There has been lots of talk regarding gluten free diets being essential to weight loss. Some people out there are telling the world that everyone needs to be on a gluten free diet. I wouldn’t recommend that anyone cut out foods that have been consumed for 100’s of years, it all has to do with the way it has been manipulated and added to more foods today. We are consuming more wheat products and gluten than ever before and neglecting fruits and vegetables.
The new issue of the Journal of the Academy of Nutrition and Dietetics (2012) reveals that healthy adults will not benefit from following a gluten-free diet as a means for effective weight loss. Glenn Gaesser, PhD, professor and researcher from Arizona State University explains in “Gluten-Free Diet: Imprudent Dietary Advice for the General Population?” that there are many misconceptions around gluten-free diets. Gluten itself may provide some health benefits the article illustrates, and that healthy individuals looking to avoid gluten all together for weight loss purposes has little scientific support behind it.

Cutting out gluten in our diets usually means that we opt for more fruits and vegetables and less grain products as now you are removing breads, pasta, and many other foods that may have made up a large portion of daily calories. Reducing the amount of these baked goods will allow us to consume other nutrient dense foods which can aid in weight loss. Symptoms of bloating with water retention; gas etc. with consuming gluten can be attributed more to the portions we eat and frequency rather than the gluten itself. Experiment with what works for you, every individual responds differently.

Stay Healthy!
Andrea :)

Walnut Crusted Salmon

Hello!

Well Christmas is over and if your anything like me your healthy eating plan has suffered greatly in the last week. So to help get you back on track here is a delicious recipe I got out of an old Oxygen magazine I found lying around that is delicious, nutritious and gluten free.

Walnut Crusted Salmon

Dip 4 salmon fillets in a mixture of lemon juice, olive oil and garlic. Then dip them in ground walnuts

Put in a dish, cover with tin foil and bake for about 20 mins for 350*F. Make sure you cook your fish until it is 145*F to make sure its cooked thoroughly.

Then serve with a fresh cooked veggie. I of course chose fresh asparagus and grilled it on my indoor grill.

Enjoy!
Andrea :)

To make you laugh

TGIF!

Here is a little laugh to take you to the end of your week!

The Top 12 Silliest 911 Calls of 2012



12. A man attended the Wallaceburg police station inquiring if anyone had turned in his lost dentures. He still had his top teeth, but he was looking for his bottoms.

11. A man called police to report that his unlocked vehicle had been entered. Stolen was a winning donut and coffee tab from Tim Hortons. You know you're Canadian when…

10. A man called police to report that two girls damaged his car. However the evidence indicated that the white substance on the car had been left by birds and not girls.

9. A man called police claiming he had just been struck by a vehicle. The man even provided a full description of the suspect vehicle. Through investigation, the man finally admitted that due to his intoxication, he tripped over a trailer hitch in the driveway.

8. A man called 911 to report that there was a squirrel on his front porch acting in a suspicious manner.

7. A man called 911 to report that there was a large snapping turtle on the sidewalk that appeared to be getting ready to jump into traffic.

6. A woman called police to report that she has just been threatened by her downstairs neighbour. Apparently as the woman watered her plants, some water dripped down onto her neighbour's dog.

5. A 13-year-old youth called police to report that her mother would not allow her to do her own laundry.

4. A man called police in January to complain about the weather report he just heard on a local radio station. They reported "slight flurries" when in fact he was driving in a "snowstorm."

3. A woman called police to report that her drug dealer was lacing her crack with drugs that caused her to hallucinate and hear voices. She asked police to make him stop doing that.

2. A woman called police to report that she was just attacked by a duck who was now sitting in a puddle watching her. The woman was not injured and officers failed to locate the duck upon their arrival.

1. Police were called to a family dispute between a father and his adult son. The son called police because his father told him to brush his teeth and he didn't want to. Police were able to defuse the situation by talking the 20-year-old son into brushing his teeth right away, thus making his 63-year-old father happy.

Stay Healthy!
Andrea :)