I wish I could tell you that when people know what’s in the food they eat when dining out (calories, fat, sodium and sugar), they make better choices.  Research says this is often not the case.  Many people choose based on taste with little regard for calories or health value.  This is crazy, especially when you understand that the amount of calories, fat, sugar and sodium in many fast food and restaurant meals is totally insane!  Calories are often double or triple what you need.  It’s easy to get a day or two’s worth of sodium in just one meal.  Some items contain more added sugar than you should consume in an entire week!  

Below is the nutritional profile of different food items from various restaurants.  Compare the nutritional content of each food to your recommended DAILY intake of calories, fat and sugar.  As you can see, the nutritional content of many restaurant food items is simply and totally insane!!!

 Your DAILY Recommended Intake For Calories, Fat & Sugar:

(remember these numbers represent how much you should have over an entire day, not just in one meal)

                                                    Women                                                Men

Calories                                 1800 to 2000                                       2200 to 2400

Total Fat                               40 to 75 g                                             50 to 90 g

Saturated Fat                       14 to 16 g                                             17 to 19 g

Sodium                                 1500 mg                                               1500 mg

Added Sugar                      6 teaspoons                                       9 teaspoons

Pizza Hut

Large Caesar Salad – 540 calories, 40 g fat, 10 g saturated fat, 1490 mg sodium

2 Medium Slices of Pepperoni Lover’s Stuffed Crust Pizza – 740 calories, 34 g fat, 16 g saturated fat, 1080 mg sodium

Spicy Italian Sausage Pasta (one entrée) – 1130 calories, 62 g fat, 14 g saturated fat, 4420 mg sodium

Caramel Chocolate Lava Cake – 630 calories, 32 g fat, 13 g saturated fat, 280 mg sodium, 14 tsp sugar

Starbucks

Venti White Chocolate Mocha (no whip) – 510 calories, 15 g fat, 9 g saturated fat, 330 mg sodium, 18 tsp sugar

Blueberry Scone – 460 calories, 22 g fat, 61 g carbohydrates

Chocolate Chip Cookie – 440 calories, 21 g fat, 62 g carbohydrates

Burger King

Triple Whopper with Cheese (burger) – 1240 calories, 83 g fat, 32 g saturated fat, 1470 mg sodium

Large Chocolate Shake – 1110 calories, 16 g fat, 10 g saturated fat, 910 mg sodium, 47 tsp sugar

Tim Horton’s

Sour Cream Glazed Donut – 340 calories, 17 grams fat, 8 g saturated fat, 230 mg sodium, 7 tsp sugar

Tuscan Chicken Panini (sandwich) – 1030 calories, 35 g fat, 11 g saturated fat, 3140 mg sodium

McDonald’s

Angus Bacon and Cheeseburger – 780 calories, 44 g fat, 19 g saturated fat, 1990 mg sodium

Large Rolo McFlurry- 830 calories, 33 g fat, 21 g saturated fat, 270 mg sodium, 26 tsp sugar

Large Deluxe Hot Chocolate (2% milk) – 400 calories, 14 g fat, 8 g saturated fat, 310 mg sodium, 12 tsp sugar

Kelsey’s

Chicken wings with hot sauce (8 pieces) – 1020 calories, 68 g fat, 13 g saturated fat, 2610 mg sodium

Pulled Pork Bacon Poutine – 1290 calories, 76 g fat, 21 g saturated fat, 1910 mg sodium

Garlic Cheese Bread – 790 calories, 44 g fat, 15 g saturated fat, 1600 mg sodium

Almost Famous Four Cheese Tortellini (one entrée) – 1390 calories, 80 g fat, 36 g saturated fat, 2530 mg sodium

Maple Apple Pie with Ice Cream, Vanilla & Toffee Sauces – 810 calories, 33 g fat, 19 g saturated fat, 360 mg sodium, 16 tsp sugar

Jack Astor’s Bar & Grill

Classic Poutine Appetizer – 2896 calories, 39.8 g fat, 17 g saturated fat, 2243 mg sodium

Jack’s Macho Nachos – Beef Appetizer – 1713 calories, 85.7 g fat, 37 g saturated fat, 5262 mg sodium

Deluxe Bacon Cheeseburger – 1283 calories, 90.6 g fat, 40 g saturated fat, 2054 mg sodium

Peanut Butter Chocolate Cookie Sundae – 1302 calories, 78.8g fat, 40 g saturated fat, 770 mg sodium, 21 tsp sugar

Montana’s Cookhouse

Four Cheese Spinach Dip with Fried Pita (appetizer) – 1160 calories, 80 g fat, 26.5 saturated fat, 1630 mg sodium

Potato Skins with Pulled Pork – 1100 calories, 73 g fat, 28 g saturated fat, 1750 mg sodium

Mac N Cheese Pasta – 1430 calories, 77 g fat, 45 g saturated fat, 2140 mg sodium

Mucho Nachos (appetizer) – 2200 calories, 133 g fat, 47 g saturated fat, 3590 mg sodium

Beef Ribs (large order) – 1490 calories, 109 g fat, 47 g saturated fat, 2540 mg sodium

Dairy Queen

Chicken Strip Basket (6 pieces with gravy) – 1010 calories, 47 g fat, 4 g saturated fat, 2690 mg sodium

Crispy Flame Thrower Chicken Sandwich – 820 calories, 53 g fat, 10 g saturated fat, 2180 mg sodium

Large Cookie Dough Blizzard (ice cream shake) – 1280 calories, 50 g fat, 30 g saturated fat, 1290 mg sodium, 36 tsp sugar

Large Mocha Moolatte (Frozen Blended Coffee Drink) – 860 calories, 30 g fat, 17 g saturated fat, 320 mg sodium, 30 tsp sugar

Large Caramel Shake – 1000 calories, 21 g saturated fat, 440 mg sodium, 34 tsp sugar

Large Raspberry Lemonade Chiller – 800 calories, 0 g fat, 70 mg sodium, 47 tsp sugar

Olive Garden

Fettuccine Alfredo (dinner entrée) – 1220 calories, 75 g fat, 47 g saturated fat, 1350 mg sodium

Chicken and Shrimp Carbonara (dinner entrée) – 1440 calories, 88 g fat, 38 g saturated fat, 3000 mg sodium

Grilled Sausage and Peppers Rustica (dinner entrée) – 1320 calories, 80 g fat, 30 g saturated fat, 2860 mg sodium

White Chocolate Raspberry Cheesecake (one piece) – 890 calories, 62 g fat, 36 saturated fat, 490 mg sodium

Tiramisu (one piece) – 510 calories, 32 g fat, 19 g saturated fat, 75 mg sodium, 48 g carbohydrates

Caffé Mocha – 400 calories, 11 g fat, 7 g saturated fat, 100 mg sodium, 68 g carbohydrates

Outback Steakhouse

Bloomin Onion (appetizer) – 1959 calories, 161 g fat, 48 g saturated fat, 4102 mg sodium

Aussie Cheese Fries – 1963 calories, 134 g fat, 60 g saturated fat, 2779 mg sodium

Baby Back Ribs (full order) – 1156 calories, 77 g fat, 30 g saturated fat, 1179 mg sodium

The Bloomin Burger – 1029 calories, 71 g fat, 31 g saturated fat, 1766 mg sodium

Applebee’s

Chicken Quesadilla Grande – 1330 calories, 76 g fat, 32 g saturated fat, 3850 mg sodium

New England Fish and Chips – 1690 calories, 126 g fat, 22 g saturated fat, 2840 mg sodium

Oriental Grilled Chicken Salad – 1290 calories, 81 g fat, 12 g saturated fat, 2190 mg sodium

Oriental Chicken Rollup (sandwich) – 1190 calories, 62 g fat, 11 g saturated fat, 3290 mg sodium

Blue Ribbon Brownie – 1600 calories, 77g fat, 41 g saturated fat, 910 mg sodium

Lessons Learned:

Many fast food and restaurant menu items contain an insane amount of calories, sugar, sodium and fat.  Educate yourself and avoid the insanity!

Louise Hay is known as one of the founders of the self-help movement.  More than 50 million copies of her book “You Can Heal Your Life” have been sold throughout the world.  She has spent most of her life helping people help themselves to lead richer, fuller lives.  She is a master in her field.  Recently, at the age of 86, she was asked in an interview to share what is the most significant thing she has learned over the years.  She said “there is one thing that is magical and will work no matter what the problem… learn to love yourself”.  This simple concept has the power to change everything about your life in a good way.  Many people underestimate its value.  In honour of this wisdom, today I share with you my recipe for self-love.

*  Self-love is making time each day to spend with just me, ideally in meditation, so that I can really see, hear and feel me and connect to my own heart.  My heart has wisdom beyond all else.  My job is to be still and hear what it has to say.

*  Self-love is doing my best to be “gentle” and “kind” with myself always.  This is especially important when life feels hard.  How can I treat myself with more gentleness and kindness today? 

*  Self-love is following those dreams and passions that make my heart sing.  It’s about doing what makes me feel happy, joyful and free.

*  Self-love is putting me first and being truly committed to my well-being.  What I want and I need really matters. 

*  Self-love is doing my best not to judge, criticize or beat myself up about anything I did or didn’t do.  I carry a belief that says “I did my best, even if I wish my best had been better.”  I forgive myself easily and often.

*  Self-love is about loving and accepting all of me, even the less-than-perfect parts and the parts that are harder to love than others.

*  Self-love is being able to say to myself things like “you are beautiful, I am so proud of you, I care about you, I am there for you, and I love you.”

*  Self-love is having deep compassion for who I am and how I struggle with life.  It means wrapping in love those parts of me that feel hurt, sad or alone at any time.

*  Self-love is filling my life with people who see me, hear me, understand me, inspire me and most of all, love me.    

*  Self-love is giving myself permission to have a truly wonderful life and removing all barriers that get in the way.  It means each and every choice I make, ideally, comes from a place of love.

 Lessons Learned:

Learn to love yourself.  It is a path to miracles, happiness and dreams come true.  It is a path to love.

]]> http://www.lizpearson.com/a-recipe-for-self-love/feed 0 http://www.lizpearson.com/dining-out-can-harm-your-health http://www.lizpearson.com/dining-out-can-harm-your-health#comments Tue, 04 Jun 2013 21:42:14 +0000 Liz Pearson http://www.lizpearson.com/?p=4642

Most of us lead busy lives.  Dining out can be an enjoyable and convenient way to feed ourselves and our families.  Where you dine, how often you dine and what you dine on, however, can greatly damage your health and your waistline.  This is what you need to know:

The Bad News

Let’s start with the bad news and unfortunately there’s a lot to share:

*  Most people greatly underestimate how harmful a restaurant or fast food meal can be.  Most meals outside the home come loaded with far more calories, sodium, unhealthy fats or sugar than you need. 

*  Fast food meals, in particular, are usually lacking in fruits, vegetables and milk, as well as valuable nutrients like vitamin C, calcium, iron and fibre.  People are also more likely to consume sugary drinks with these meals.

*  Although most fast food restaurants now carry at least some healthy items, people often don’t buy them. 

*  The frequency with which many people dine out, including busy families and especially teens, is dangerous to health.  The risk of heart disease, type 2 diabetes and obesity all go up. 

*  Every fast food meal you consume increases your risk of being overweight.  Eating two to three fast food meals per week is linked to as much as a 60% to 80% greater risk of obesity.  No other lifestyle factor is so strongly linked to severe obesity than the consumption of fast food. 

*  Convenience stores also contribute significantly to the number of unhealthy food items consumed each day. 

Just One Fast Food Meal Damages Arteries

Researchers from the University of Montreal report that a single fast food meal that is high in saturated fat is detrimental to the health of the arteries, while no damage occurs after consuming a Mediterranean meal that is rich in healthy fats.  After eating the fast food meal, the arteries of the study participants (28 non-smoking men) dilated 24% less than they did when in the fasting state.  In contrast, the arteries were found to dilate normally and maintain good blood flow after the Mediterranean-type meal.  Poor endothelial function (measured by the ability of the artery to dilate) is one of the most significant precursors of heart disease.

Save Your Liver

There is strong evidence that a diet high in fast food can be highly toxic to your liver.  Liver specialists, however, say that you can undo this damage if you change your habits, start eating healthy and stay physically active.  If you don’t, you’re looking for trouble.  Doctors are starting to see children and teens with cirrhosis of the liver, a serious disease normally seen in adults with a history of alcohol abuse or hepatitis C.  These kids are eating too many calories, too much fat and too much sugar from unhealthy foods.  Holy liver batman – something has to change!

Working Parents Listen Up!

Today in many households both mom and dad head out the door to work each day.  This has repercussions for both our health and our children’s health.  Researchers from Temple University in Boston involving almost 4,000 parents found that when women work full-time the result is fewer family meals, less frequent encouragement of their adolescents’ healthful eating, lower fruit and vegetable intakes, and less time spent on food preparation.  If either parent has a high stress job, intakes of both sugar-sweetened drinks and fast food goes up, as does the risk of their child becoming obese.  In other research from Cornell University, fathers who work long hours are more likely to order take-out, miss family meals, purchase prepared entrees and eat while working. 

Does this mean parents should quit their jobs?  No, but it does mean they need to make more of an effort to feed their family well.  More food planning and advance preparation needs to take place on weekends and in the evenings.  It makes sense to make bigger batches of food to freeze, take for lunches and use for leftovers.  Men need to help out more with food shopping and cooking – research shows they’re not helping out as much as they could.  Teaching our kids to cook is also important, so when mom and dad are away, they can fend for themselves.  Bottom line, don’t let your work life compromise the health of your family!

Restaurant Meals Contain Three Times As Many Calories As Needed

Researchers from Tufts University in Boston analyzed frequently purchased meals from independent and small-chain restaurants that generally don’t post nutrition information about their menu items.  They looked at 157 full meals from 33 different restaurants, including Mexican, American, Chinese, Italian, Japanese, Thai, Indian, Greek and Vietnamese.  On average, the meals contained 1,327 calories.  This is about two to three times more calories than the average person should eat at one meal.  Among the types of meals studied, the Italian (1,755 calories), American (1,494 calories) and Chinese (1,474 calories) meals had the highest average calorie levels.  Vietnamese meals had the lowest levels (922 calories), followed by Japanese (1,027 calories).  Some meals contained over 2,000 calories per meal or more than you should have in an entire day.  Bottom line:  restaurant meals generally contain an insane amount of calories!

Lose The Weight & Keep It Off

Let’s assume you’ve successfully lost the weight you wanted to lose.  How do you make sure you don’t gain it back?  Researchers from the Centers for Disease Control and Prevention in Atlanta looked at what factors were associated with successful weight maintenance.  They found that men and women with the following behaviours were more likely to achieve success.  They ate at least five servings of fruits and vegetables daily.  They engaged in at least 150 minutes or more per week of physical activity (for example, exercising for at least 30 minutes five days a week).  Lastly, they shared portions when dining out and avoided fast food restaurants.  In contrast, those who ate at fast food restaurants two or more times per week were significantly more likely to gain the weight they lost!

Buffet Restaurants

Everything about a buffet screams “eat more than you need!”  The choice of food options is endless, tempting you at every turn.  You can refill your plate as many times as you wish.  You don’t get charged more if you eat more (getting your money’s worth is important!).  The dessert options alone are enough to put you well over your daily calorie allotment.  What’s my advice?  Don’t eat at buffet restaurants unless you have amazing self-control and know how to choose wisely.  Otherwise, do so at your own peril.  Buffet restaurants and over-eating simply go hand in hand.  Eating more calories than you need is pretty much a guarantee!

Lessons Learned:

When dining out most people consume far more calories, fat, sodium and sugar than they need.  Frequent dining, especially fast food dining, greatly increases the risk of heart disease, type 2 diabetes and obesity.  Dine at home more often and when dining out be wise and choose well.

]]> http://www.lizpearson.com/dining-out-can-harm-your-health/feed 0 http://www.lizpearson.com/red-quinoa-and-lentil-salad-with-apples-walnuts http://www.lizpearson.com/red-quinoa-and-lentil-salad-with-apples-walnuts#comments Wed, 29 May 2013 01:46:06 +0000 Liz Pearson http://www.lizpearson.com/?p=4631

Would you like to add more quinoa to your eating plan?  I have just the solution.  This recipe comes from the book “The Vegetarian’s Complete Quinoa Cookbook.”  It was written by a group of Professional Home Economists, including my good friend and the co-author of my last two books, Mairlyn Smith.  This recipe was developed by Cristina Fernandes.  I think it’s exceptional.  It’s a nutrition-packed, main course salad that is loaded with health-protective ingredients including quinoa, apples, walnuts and pomegranate seeds.  Make it once and you’ll want to make it again.  It’s also great to make on the weekend and take for lunch all week long!

Makes 10 (1 cup/250 mL) Servings

Ingredients:

5 cups (1.25 L) cooked red quinoa (made with water)

2 medium Gala or Fuji or Braeburn apples, cut into bite-sized pieces (leave skin on)

1/3 cup (80 mL) green onion, chopped

1 can (19 oz/540 mL) lentils, drained and rinsed well

½ cup (125 mL), walnuts, coarsely chopped

1 cup (250 mL) pomegranate seeds or 1 pomegranate, seeded

Dressing Ingredients:

2 tbsp (30 mL) extra virgin olive oil

2 tbsp (30 mL) balsamic vinegar

½ tsp (2.5 mL) ground cinnamon

1/4 tsp (1 mL) hot pepper flakes

Please note:  If you can’t find red quinoa, use regular quinoa.  To make 5 cups (1.25 L) of cooked quinoa, you need to start with about 2 cups (500 mL) of uncooked quinoa.  Rinse the quinoa well in a fine wire-mesh strainer prior to cooking.  Cook according to package directions.  For even more flavour make the quinoa with sodium-reduced chicken broth (instead of water) and add 1 tsp (5 mL) of cumin to the dressing.  You can also add some freshly chopped parsley or basil.

Directions:

1.  In a large bowl, toss together the cooked quinoa, apples, green onion, lentils, walnuts and pomegranate seeds.

2.  Dressing: In a small bowl, whisk together the oil, vinegar, cinnamon and red pepper flakes.

3.  To serve: Drizzle the dressing over the salad and toss gently to coat all the ingredients evenly. Serve immediately.

Nutrition Information Per Serving (1 cup/250 mL):  466 calories, 11 g fat, 1 g saturated fat, 79 g carbohydrates, 11 g sugars, 13 g fibre, 15 g protein, 79 mg sodium

I have a recommendation.  This one is totally non-negotiable!!!  The benefits are simply too life-changing and miraculous.  Here it is.  Physical activity must be a priority in your life every single day.  No ifs, no buts, no maybes.  To ignore this advice is to neglect and abandon your health in the worst way.  In fact, some doctors believe that “lack of exercise” is so harmful to health that it should be treated as a medical condition, just like heart disease or diabetes.  This makes sense.  Lack of physical activity is strongly linked to pretty much every major health problem there is.  If you want to be healthy, you have to be active.  You have to spend less time in your car, less time at your computer and less time in front of the television.  The human body was designed to move!  Every single cell (and I mean every single one, no exceptions!!!) is happier, healthier and more joyful when your body is in motion on a regular basis. 

One Million Benefits and Counting

The National Institute of Aging has said “if exercise were a drug, it would be the most prescribed medicine in the world.”  That’s because the list of benefits that come with it are truly never-ending.  At any age, regular physical activity significantly improves your enjoyment and satisfaction with life.  Two of the most vital organs in your body, your heart and brain, thrive on it. It reduces your risk of having a heart attack or stroke and protects you from injury should either one occur.  It’s central to the prevention and management of type 2 diabetes.  It enhances sensitivity to insulin (less insulin is required to move sugar out of the blood and into the cells) and lessens the many complications associated with this disease, including an increased risk of death.  It also helps prevent cancer and is good for bones, blood pressure and a strong immune system.  When regularly active you sleep better, look better and definitely feel better.  It buffers you from stress.  Without it, losing weight and especially keeping the weight off, is next to impossible, as is reducing your risk of dangerous belly or abdominal fat.  Lastly, if you want the ultimate anti-aging tool, keeping your body in motion slows down and prevents deterioration that would otherwise occur.

Walk Away The Blues

The World Health Organization estimates that depression will be the second leading cause of incapacitating disease by 2020.  Reducing our risk is important.  Researchers from the University of Gothenburg in Sweden reviewed 15 studies to determine the effect of exercise on depression.  They found that exercise had a “significant large overall effect” and that it was particularly successful in people with mild to moderate depression who were motivated enough to get moving.

Physical activity reduces depression risk in a multitude of ways including the release of “feel-good” chemicals in the brain (neurotransmitters and endorphins).  It can cut the risk of depression by as much as 50% and is a viable alternative to anti-depressants drugs.  All types of activity have been found to be effective, including aerobic activity, yoga and resistance training.  It also shows great promise in those who are at greatest risk for depression, such as the elderly. 

The Cancer- Activity Connection

The American Institute of Cancer Research says that if you want to significantly reduce your risk of cancer be active every day in any way for at least 30 minutes.  Regular activity is linked to a much lower risk of many types of cancer, including cancers of the breast, colon, prostate and endometrium.  Staying active helps you maintain a healthy body weight.  Excess weight is one of the most significant risk factors for cancer.  It also protects you by keeping hormone levels healthy, your immune system strong and inflammation at bay.  Those who are active during childhood are also less likely to develop cancer down the road.

Physical Activity & The Common Cold 

One of the most significant factors influencing how often you get sick (like catching a cold or flu) and the severity of your symptoms is whether you are physically active on a regular basis.  Regular, moderate activity significantly strengthens your immune system and cuts your risk of illness by as much as 50%.  It boosts the activity of immune cells, including “Natural Killer” cells, which are potent weapons against viruses that lead to infection.

How Active Do You Need To Be?

The Canadian Society for Exercise Physiology recommends that adults accumulate at least 150 minutes (2.5 hours) per week of moderate-to-vigorous-intensity aerobic physical activity a week in bouts of 10 minutes or more.  Muscle and bone strengthening activities using major muscle groups is also recommended, at least twice a week.  This includes activities such as lifting weights or doing push-ups or sit-ups.  Children and teens are encouraged to get at least an hour of activity daily.  The Canadian guidelines are consistent with other major health organizations around the world, including the World Health Organization and the U.S. Department of Health and Human Services Guidelines for Americans.  The majority of adults and kids today do not meet these guidelines.  For maintenance of a healthy body weight, good research supports getting at least 60 minutes of activity each day.     

Running Not Required

Joan Rivers said “the first time I see a jogger smiling, I’ll consider it.”  I myself have always preferred walking to running, although I definitely walk at a very brisk pace.  The good news is both walking and running appear to provide similar health benefits.  Researchers from Lawrence Berkeley National Laboratory in California compared the health of 33,000 runners to almost 16,000 walkers over a period of almost 6 years.  They found that, walking briskly lowered the risk of high blood pressure, high cholesterol and diabetes as much as running did, as long as the amount of energy expended (calories burned) was the same (the walkers, therefore had to walk longer to burn the same amount of calories).  They also found that the more the runners ran and the more the walkers walked, the greater the health benefits for both.  This is great news.  Walking is the most accessible, prevalent and well-liked method of physical activity.  Just make sure that when you walk, you walk at a fairly brisk pace.  Other research has shown that walking pace is more important to health than walking distance.

I Love Playing Hockey!!!

I shouldn’t even have to say this, because it’s so obvious, but I will.  When it comes to physical activity finding an activity you enjoy and one that fits into your lifestyle is critical.  When I was a new mother I joined a gym that had a daycare.  When my kids got bigger and my work schedule became more demanding having a treadmill and weights in my basement was ideal.  Today, I hike most days in the ravine near my home/office.  It’s convenient and I love being in nature.  Playing hockey in the winter and kayaking in the summer are also favourite pastimes for me.  Dancing anytime (including in my living room on any given day!) is another way I stay active.  Find what works for you and then as Nike says “just do it!”

Everything Counts!

Take the stairs, instead of the escalator.  Rake the leaves, instead of using a leaf blower.  Walk into the store, instead of going through the drive-thru.  Every single time you move your body, your body says thank you!!!  Make movement a part of your life.

Lessons Learned:

Regular physical activity is essential to optimal health and enjoyment of life.  Lack of activity creates disease and shortens lives.  Make every day an active day!  The human body was designed to move. 

This past week I received news about a friend I knew well from High School.  At the age of 52, he died suddenly of a heart attack.  His family and friends are in shock.  Although he was overweight and could have taken better care of himself, no one expected this.  Many of those close to him have regrets.  There are things they wanted to say to him.  There are things they wanted to do with him, but now they can’t.  He’s gone.  What can we learn from this (other than taking care of our own health)?  How can we make our own lives better, because of it?    

This is my challenge.  Imagine for a moment that you have only one week left to live.  Knowing this, you’ve made the decision to write letters to all the people in your life that you love the most.  Each letter is a love letter from the heart, a letter that speaks intimately about what you feel – what you love most about each person and what they mean to you.  What is it you would say?  What would you most want each person to know?

Here’s the next challenge.  Even though you’re not going to die in a week (at least I hope not!), I want you to write these letters anyway.  If your schedule is busy, consider writing one heartfelt letter each week or take a vacation just to write letters!!!  Write letters to your spouse or partner, your parents, your kids, your siblings and your closest friends.  Take your time.  Say the words that live in your heart.  Hold nothing back.  The rewards for doing so are beyond comprehension – for you and for them.  You don’t have to regret the words you didn’t say.  They don’t have to regret the words that mean so much for them to hear.

Lessons Learned:

Life is unpredictable.  Never miss an opportunity to tell the people you love, just how much you love them.  Nothing is more important, more precious or more life-giving than that.   

Every time I do television or media work in Calgary, I get the wonderful opportunity of working with Sylvia Kong.  If I am demonstrating a recipe on a show like Breakfast Television, Sylvia gets there before me to do the food styling and set up of all the recipe ingredients.  The last time I was in Calgary I asked her if she would be willing to contribute a couple of recipes to my next book.  She most graciously said yes.  I knew the recipes would be wonderful and as always, Sylvia did not disappoint.  This is Sylvia’s black bean dip, along with her baked tortilla chip recipe below.  This dip is super delicious and nutritious (black beans are a nutritional powerhouse)!  Happy dipping!  Thank you Sylvia!!!

Makes 2 cups (500 mL)

Ingredients:

1 can (19 oz/540 mL) black beans (no sodium added), drained and rinsed

1 jalapeno pepper, chopped (seeds removed)

¾ cup (185 mL) salsa

3 tbsp (45 mL) lime juice

2 tbsp (30 mL) extra virgin olive oil

1 tsp (5 mL) Chipotle chili powder

1 tsp (5 mL) cumin

1 clove garlic, minced

½ cup (125 mL) fresh cilantro, chopped

Please note:  If you want your dip to be on the spicy side, use “hot” salsa, rather than “medium” or “mild” or leave in some of the seeds from the jalapeno pepper.  The sodium content of salsa varies widely.  Be sure to look for lower sodium brands.  You can always add a bit of extra salt if you really need to. 

Directions:

1.  Use a blender (regular or hand-held) or food processor and combine all the ingredients, except the cilantro.  Blend until smooth.

2.  Transfer to a bowl and stir in the cilantro.  Let chill at least one hour before serving.

3.  Cover and refrigerate for up to 5 days.  Serve with tortilla chips or cut-up veggies.

Nutrition Information Per Serving (1/4 cup/60 mL):  110 calories, 4 g fat, .5 g saturated fat, 15 g carbohydrates, 1 g sugars, 4 g fibre, 5 g protein, 95 g sodium

Chili Lime Baked Tortilla Chips

If you are going to have some chips with your dip, they should be healthy chips.  Why not make your own?  This recipe is fast and easy and makes a fairly large batch.  They have a subtle chili-lime flavour that’s great for adults and kids.  Be sure to buy 100% whole grain tortillas (large size) and look for ones that are lower in sodium (the sodium content varies significantly from one brand to another).  These chips are also wonderful with hummus, guacamole or salsa.

Makes 48 Large Chips

Ingredients:

6 large whole grain tortillas

2 tbsp fresh lime juice

1 tbsp extra virgin olive oil

1 tsp (5 mL) chili powder

¼ tsp (1 mL) salt (optional)

Directions:

1.   Preheat oven to 375°F (190°C).

2.  In a small bowl combine lime juice and extra virgin olive oil.  Set aside.

3.  In another small bowl, combine chili powder and salt. 

4.  Brush both sides of tortillas with lime mixture.  Sprinkle tortillas with chili spice mixture.

5.  Stack the tortillas and cut into eighths to make chips (like cutting a pie).  Spread chips in a single layer onto two baking trays.  Bake until golden and crisp, rotating pans once.  Baking time varies depending on thickness of tortilla (some brands are thicker than others).  It may take anywhere from about 7 to 15 minutes.  Check frequently so they don’t get too crisp.

6.  Cool and store in an airtight container for up to a week.

Nutrition Information Per Half Tortilla (4 large chips) made with added salt:  100 calories, 3.5 g fat, .6 g saturated fat, 15 g carbohydrates, 0 g sugars, 1.6 g fibre, 3 g protein, 177 mg sodium

Nutrition Information Per Half Tortilla (4 large chips) made without added salt:  100 calories, 3.5 g fat, .6 g saturated fat, 15 g carbohydrates, 0 g sugars, 1.6 g fibre, 3 g protein, 128 mg sodium

Today is Mother’s Day!  It’s a day to celebrate motherhood and what it means to be a mother.  What do you love most about your mother?  What did she teach or give you that you are most grateful for?  If you are a mother, what do you think your children value most about you?  Here are five things that I believe all magnificent mothers have in common. 

A magnificent mother is… 

Happy

I believe every child wants a happy mother – a mother who enjoys life, laughs a lot, is fun to be around and doesn’t get caught up in the stuff that really doesn’t matter (which is most stuff!).  The happiest mothers I know don’t carry their childhood baggage with them.  They’ve worked through it, learned from it and for the most part, they’ve left it behind.  In doing so, they travel through life unencumbered.  They spend most of their time doing things that are meaningful to them and their family – things that are fulfilling and bring happiness to all.  How happy a mother are you?

Passionate

Children are naturally passionate.  When they love something, they really love it!!!  I believe children want the same in a mother.  They want a mother who is passionate about something, anything.  Passion is exciting, it’s inspiring and it’s contagious!  It’s wonderful to be around.  What are you passionate about?  Can your kids feel your passion?

A Hero

Children want a mother they can look up to, one they can feel proud of.  They want her to be a winner, a champion, a hero of some sort!  It takes courage and hard work to be a hero.  You can’t be a quitter.  You have to lead with your strengths, follow your heart, and do your best.  You have to get back up when you fall.  Most importantly, you have to stand for something.  What do you stand for?

Someone Who Allows Each Child Be Them Self

Every child is unique.  Each one has their own strengths, dreams and desires.  I believe a magnificent mother fosters those strengths, dreams and desires.  She provides guidance and support, but doesn’t try to control, manipulate or take over in any way.  She’s “the wind beneath her children’s wings” and ultimately, wants nothing more than to see her children fly.  How much higher will your children fly, because of you?     

Love

By far the most important quality of a magnificent mother is love.  This one surpasses all others.  A magnificent mother breathes love, lives love and is love – pure, unconditional and genuine.  As a result, her children know love – how to give and receive it – and because of this, everywhere they go, love goes with them.  Is there a greater legacy a mother can leave?  I don’t think so.

Lessons Learned:          

Mothers, especially magnificent mothers, deserve to be celebrated.  A magnificent mother loves life.  She’s happy, passionate and a hero to her kids in some way. She helps them to be all they can be.  Most of all, she teaches them about love – what it is, what it feels like, and why it matters.  Her children grow up knowing that there is nothing – absolutely nothing – more beautiful and more valuable than that!        

]]> http://www.lizpearson.com/five-things-that-make-a-mother-magnificent/feed 0 http://www.lizpearson.com/the-truth-about-snacking http://www.lizpearson.com/the-truth-about-snacking#comments Wed, 08 May 2013 01:14:51 +0000 Liz Pearson http://www.lizpearson.com/?p=4549

Is snacking healthy or harmful?  It depends.  For many people, unhealthy snack choices are harming health and causing waistlines to expand.  For those who choose wisely, however, the benefits of good snacking are immense.  This is what you need to know:

Does Snacking Improve Your Nutritional Intake?

Snacking has become a national pastime for many people.  Consuming three snacks daily is often the norm and as much as one-third of calories are coming from snacks.  Regular snacking is linked to a higher intake of some healthy foods, like fruit.  However, many children, teens and adults are getting more sodium, sugar, unhealthy fats and calories than they need, because of poor snack choices, including salty snacks, cookies, candy and desserts.  As much as 50% of snack calories are coming from beverages, including fruit drinks, sports drinks, soft drinks and specialty coffee drinks.  Bottom line, most people are choosing snacks that don’t provide good nutrition.  Some researchers believe that trying to promote healthy snacking is not enough and that we need to put far more emphasis on getting people to stop snacking on the stuff that isn’t good for them. 

Does Snacking Add Inches To Your Waistline?

Healthy snacking can stave off hunger, keep your appetite in check and prevent overeating at meals.  Most people, however, succumb to unhealthy snack choices that surround them at home, at work and at school.  These unhealthy choices don’t fill them up or satisfy them, because they’re lacking in fibre, protein and good nutrition.  People also snack mindlessly – not tuning in to what, how much or how often they’re eating.  They snack in front of the television and computer, often when lonely or bored.  What’s the result of this kind of snacking?  It leads to obesity and an increased risk of disease.  If you want a healthy body, you have to be a healthy snacker.

Make Healthy, Not Unhealthy, Snacking A Habit

Researchers from Utrecht University in the Netherlands wanted to determine what factors were most strongly linked to unhealthy snacking.  They found that the most important predictor, outperforming all other variables, was whether or not “it was a habit” to choose unhealthy snacks.  In other words, if you are a person who frequently and automatically reaches for unhealthy snacks, without really thinking about it, you are also the person most likely to make unhealthy snack choices.  It sounds so simple.  What does this mean for you?  Habits are fine, as long as they are “good” habits.  Get in the habit of frequently and automatically reaching for snacks that provide good nutrition.  That’s how you become a healthy snacker.  You make healthy snacking a habit!

Does Timing Matter?

Does it matter if you snack in the morning or at night?  Researchers from Health Care Food Research Laboratories in Tokyo measured the health impact of eating a snack in the morning (10 am) compared to the evening (11 pm) over a period of thirteen days.  Eleven healthy women, average age 23, participated in this trial.  Compared to daytime snacking, nighttime snacking significantly decreased fat oxidation (less stored fat was broken down to produce energy) and increased total and LDL (bad) cholesterol levels.  Researchers concluded that eating at night changes fat metabolism and increases the risk of obesity.  What do I think?  By the time nighttime rolls around, most people have had more than enough calories.  Do most of your snacking during the day!

Location, Location, Location!

You’ve heard that location matters when it comes to real estate.  Well, it really matters when it comes to food too.  Research from Utrecht University in the Netherlands says if you want to keep your snacking under control, move your snacks farther away.  A bowl of snacks was randomly placed either 20 cm (8 inches), 70 cm (28 inches) or 140 cm (55 inches) away from study participants.  The closer the snack, the more likely it was it was to be consumed.  My recommendation is as follows:  keep healthy snacks like fruits and vegetables close by and in sight.  Move less healthy snacks out of sight and out of reach – better yet, don’t have them around at all.  Make it easy to reach for the good stuff.   

Turn Off The Tube!

Researchers from Deakin University in Australia reviewed 53 studies involving children, teens and adults to see how sedentary behaviour impacts food intake.  The news was not good.  Television viewing in particular was strongly linked to an increased consumption of unhealthy snacks, drinks and fast food and a decreased consumption of fruits and vegetables.  Watching television exposes people to unhealthy food commercials and also distracts them, making them less aware of the amount of food they’re actually eating.  In some cases, people consume a substantial portion of their daily calorie intake in front of the TV.  Don’t make TV time, unhealthy snack time. 

Small Snacks Satisfy

Researchers from Cornell University measured how hungry or satisfied people felt fifteen minutes after eating a small snack (under 200 calories) or a larger snack (over 300 calories).  The results showed that smaller portion sizes are capable of providing the same feeling of satisfaction as larger ones.  Make all your snack choices smaller, especially the not-so-healthy ones!  Sometimes just two or three bites will do!

Go For A Walk Instead

People often snack on unhealthy foods at work to deal with the stress or boredom of the job.  Research from the University of Exeter in England found that a 15 minute walk cut snacking on candy at work in half.  Taking a short break away from your desk appears to keep your mind off food and reduces your tendency to snack mindlessly.  Exercise is known to have significant benefits for mood, energy levels and for managing addictions.  Get up and get walking!

Healthy Snacking Can Even Make You Happy

Researchers from the University of Warwick studied the eating habits of 80,000 people in Britain.  Those who ate at least seven servings of fruits and vegetables daily were found to be the happiest.  They had the best mental health.  The researchers said “the statistical power of fruits and vegetables was a surprise.”  Researchers from the University of Otago in New Zealand found the same to be true when looking at the eating habits of a group of almost 300 young adults over a period of 21 days.  Participants reported feeling calmer, happier and more energetic on the days they ate seven to eight servings of fruits and vegetables.  It seems that healthy foods and happy moods go together!  Make sure that fruits and vegetables are a central part of your day, including snack time!

Definition Of A Healthy Snack

What does a healthy snack look like?  It should provide significant nutritional value.  It shouldn’t be too high in calories, sugar, sodium or unhealthy fats.  It should complement your meals and fill in the dietary shortfalls. 

Here are more specific snack guidelines:

1.  Plan your snacks.  This is a critical to good snacking.  Keep your house stocked with healthy snacks and always pack snacks-to-go before heading out the door.

2.  Keep the calorie content of each snack within the 100 to 200 calorie range.  If meals are larger, snacks should be smaller and vice versa. 

3.  Choose snacks that are more natural and less processed.  For example, eat a whole apple with the skin on, rather than having apple juice or apple sauce.

4.  Choose foods that provide significant nutritional value, including fruits, vegetables, 100% whole grains (breads, crackers, cereal, popcorn), nuts,  seeds, nut butters, milk (or soy milk), yogurt, cheese (in moderation) and beans (like edamame or hummus).

5.  Snack on foods that you normally don’t get enough of each day.  For example, most people don’t eat the recommended servings of fruits and vegetables daily.  Make a deal with yourself – you won’t reach for another type of snack until you eat a fruit or vegetable first.

6.  Include a source of protein in your snack, such as milk, yogurt, cheese, nuts, seeds, nut butters or beans.  This will give your snack more staying power. 

7.  Avoid snacks that appear healthy, but are not.  For example:

• Avoid fruit roll-up or gummy bear-like snacks.  Stick to dried fruit (in small amounts) or plain, whole fruit.
• Stay away from Nutella-like spreads that list “sugar” as the first ingredient on the label.  A real nut butter lists “nuts” as the first ingredient.
  
• Most 100 calorie snack packs have little nutritional value.
• Just because cookies are low in fat or organic doesn’t mean they’re good for you.
  
• Many granola bars are more like candy bars.  Look for ones that are lower in sugar and unhealthy fats and higher in fibre (4 to 5 grams per bar).  They should contain primarily healthy ingredients like 100% whole grains, nuts, seeds and dried fruit. 

 Here Are Ten Healthy Snack Ideas:

1.  A piece of fruit with a few tablespoons of nuts (15 to 30 mL).  Have an apple with some walnuts, a banana with some almonds or a clementine with some peanuts.

2.  Cut up veggies and dip.  Serve carrot sticks, red pepper strips or broccoli florets along with hummus, a black bean or Greek yogurt dip.

3.  A homemade smoothie made with milk or yogurt and fresh fruit or veggies.

4.  A piece of 100% whole grain toast or half a whole grain bagel with peanut or almond butter.

5.  Plain, low fat yogurt mixed with fresh fruit, like berries.  Add low fat granola for a homemade parfait.

6.  A handful of trail mix made with nuts, dried fruit and whole grain cereal.

7.  A few slices of light cheddar cheese served with whole grain crackers (like Triscuits).

8.  A small bowl of whole grain cereal or oatmeal with low fat milk.

9.  A small bean salad, edamame, roasted chickpeas or roasted lentils.

10.  A latte made with low fat milk (or soy milk).  Homemade hot chocolate (just a splash of syrup) or hot cocoa made with low fat milk.

Lessons Learned:

Unhealthy snacking increases the risk of obesity and disease.  Make healthy snacking a habit.  Choose snacks that are less processed, more nutritious and not too high in calories, salt, sugar or unhealthy fats.  Foods like whole fruits and vegetables, low fat milk or yogurt, nuts, 100% whole grains, beans and beans dips all qualify.

I have a very special place in my heart for children who grow up in homes that are lacking in love, caring, attention and affection.  These are things all children need to thrive and to be their best.  These children grow up feeling alone, scared and broken, sometimes into a million tiny pieces.  In adulthood, some of these children are fortunate to get the help they need to heal.  Others are not so lucky.  Did you grow up in such a home?  Do you know someone who did?  If you know such a person, I ask you to do this.  Hold and carry these wounded souls gently in your heart.  Let them know you love them.  Communicate true compassion for their pain and suffering.  Let them know they’ve done enough.  They suffered enough, struggled enough and hurt enough.  They are enough, just as they are.  You don’t need them to be or do anything more.  This is what these wounded souls need and deserve.  They deserve to be held and gently carried in our hearts today and always. 

Lessons Learned:

Broken childhoods result in broken children who grow up to be broken adults.  Hold and carry these wounded souls gently in your heart.  They deserve our love, compassion and kindness always and forever.

I love these cookies, but I don’t make them too often.  Why?  Because when I do, I eat them and often more than one!  They are delicious, especially hot out of the oven, along with a cold glass of milk.  They are significantly better for you than your typical store bought cookie, containing lots of good-for-you ingredients like whole grain oats, dried apricots and sunflower seeds.  All cookies, however, should be enjoyed in moderation.

P.S.  If you’re tempted to eat too many of these cookies yourself (I understand!), simply share them with your neighbours.  They will be happy you did (mine were anyway!).

 Makes 30 cookies

 Ingredients:

 ½ cup (125 mL) soft tub margarine (low in saturated fat and trans fat free)

½ cup (125 mL) brown sugar

1 egg

1 tsp (5 mL) vanilla

1 ½ cups (375 mL) large flake oats

½ cup (125 mL) whole wheat flour

½ tsp (2.5 mL) baking soda

¼ cup (60 mL) sunflower seeds

¼ cup (60 mL) dried apricots, chopped small

¼ cup (60 mL) dark chocolate chips

Please notes:  If you, or your kids, are not keen on having dried apricots or sunflower seeds in your cookies, this recipe can easily be made without them.  They taste delicious either way!

Directions:

1.  Preheat oven to 350 °F (175 °C).

2.  In a small bowl cream together margarine and brown sugar.  Thoroughly mix in egg and vanilla.  Set aside.

3.  In medium bowl mix together oats, whole wheat flour and baking soda.

4.  Add the small bowl of ingredients to the large bowl of ingredients.  Mix until just combined.  Stir in the sunflower seeds, dried apricots and chocolate chips.

5.  Drop by rounded teaspoons, about two inches (5 cm) apart, onto two baking sheets lined with parchment paper (15 cookies/sheet).

6.  Bake for about 7 to 8 minutes or until golden brown on the bottom of the cookie, but almost undercooked on top.  Take out of the oven and let sit on the cookie sheet for another 5 minutes.  Transfer to rack to let cool or enjoy right away.  Store in airtight container at room temperature for up to 5 days.

 Nutritional Information Per Cookie: 84 calories, 5 g fat, 1 g saturated fat, 9 g carbohydrates, 4 g sugars, 1 g fibre, .8 g protein, 52 mg sodium

Do you consume 2 to 3 servings of milk products daily (or milk alternatives, like fortified soy milk)?  Most children, teens and adults do not.  Many people underestimate the value of milk, while others believe it may even be harmful to health.  What do I think?  I believe milk fits into a healthy diet and is worthy of our attention.  Here’s why:

Milk Delivers Far More Than Just Calcium

Our bodies need nutrient-dense foods, today more than ever!  Few foods contain as much nutrition as a glass of milk.  It’s a powerhouse of protein, vitamins and minerals.  Every single glass you drink significantly increases your overall nutritional intake.  Every single glass you don’t drink significantly compromises your overall nutritional intake.  This is true for many nutrients including protein, calcium, potassium, magnesium, vitamin D, vitamin B12, riboflavin, vitamin A, phosphorus and zinc.  That is a lot of nutrition you don’t want to miss out on!!! 

Milk & Bone Health

Bone is a living tissue that is always changing.  Bone growth occurs primarily in childhood.  Girls usually experience a “bone growth spurt” between the ages of 11 to 14 and boys between the ages of 13 to 17.  By about age 20 our bones have stopped growing and our job is to maintain the bone we have.  Calcium is recognized as the most critical nutrient for the achievement of optimal peak bone mass.  Without adequate calcium, it is not possible either to build or maintain a fully normal skeleton.  Milk is an exceptional source of calcium, as well as an important source of other bone health nutrients, including protein, magnesium, phosphorus and potassium. 

Osteoporosis – The Disease of Fragile or Brittle Bones

Osteoporosis Canada states that one in three women and one in five men will have an osteoporotic fracture during their lifetime.  This is a disease that can severely reduce one’s quality of life causing chronic pain, depression, reduced mobility and loss of independence.  About one-fifth of older adults who fracture a hip will die within 6 months and of the survivors, half will not be able to walk without assistance, and half will need full-time nursing care.  The best way to prevent osteoporosis is to build and maintain a healthy bone mass, starting in childhood.  A healthy diet, which includes milk products, along with an active lifestyle can help you do this.

Calcium From Other Sources

What about getting your calcium from other calcium-containing foods like broccoli, kale, bok choy, almonds and beans?  These foods can contribute significant amounts of calcium to your diet, especially if you eat a lot of them.  Without milk products as part of the mix, however, most adults and kids don’t meet recommended calcium intakes (not to mention the fact that milk contributes so many other nutrients to your diet as well).  Fortified soy milk is the only true milk alternative as it provides all the key nutrients found in milk, including calcium. 

P.S.  Before drinking fortified soy milk (or other beverages that contain added calcium, like calcium-fortified orange juice), be sure to shake the carton well, as the calcium often settles to the bottom.

Calcium From A Pill? 

Taking a calcium supplement may be good for your bones, but it may be harmful to your heart?  Researchers from the University of Auckland reviewed 15 studies involving over 20,000 participants and found that taking calcium supplements (500 mg or more) was linked to about a 30% greater risk of having a heart attack.  Ongoing research will tell us more.  My advice is this:  do your best to get your calcium from food.  Get two to three servings of milk products daily.  Each serving provides about 300 mg of calcium.  Eating an overall healthy, well balanced diet will deliver another 300 mg, especially if you make an effort to consume foods that are calcium-rich.  Only take a supplement to top up any shortfalls you can’t get through diet.  The recommended calcium intake for women ages 19 through 50, and men up to 71, is 800 mg daily. Women over 50 and both men and women 71 and older require 1,000 mg of calcium each day.  

Beyond Bone Health

In many countries around the world people don’t consume the recommended number of milk products.  Researchers from the University of South Australia reviewed the scientific literature to determine how a low intake of milk impacts healthcare costs and the overall burden of disease.  They found strong evidence to support a higher risk of obesity, stroke, heart disease, type 2 diabetes, high blood pressure and osteoporosis in those who don’t consume enough milk products.  The healthcare cost attributable to low milk intake was estimated to be about 2 billion dollars a year, which is comparable to the total amount of dollars spent on public health in Australia.  Other research also links a low consumption of milk products to a higher risk of dental caries, periodontal disease, kidney stones and gout.  Bottom line, not consuming enough milk is costly to individuals and countries. 

Does Chocolate Milk Fit Into A Healthy Diet?

Milk naturally contains about 3 teaspoons (15 mL) of milk sugar per cup (250 mL).  Chocolate milk contains all of the wonderful nutrients you find in plain milk, but with an additional 3 teaspoons of added sugar, along with about 50 extra calories.  Can chocolate milk fit into a healthy diet?  Strong research shows that children and teens drink significantly more milk when it’s flavoured.  This means they get significantly more nutrition, including more calcium at a time when their bones and bodies really need it.  It’s also a time when many other drinks, including soft drinks, are competing for their attention.  Many organizations, including the American Dietetic Association, the American Academy of Pediatrics and the American Heart Association state that the benefits of drinking low-fat, flavoured milk outweighs the harm of added sugar.  If you decide to include chocolate milk in your diet or your family’s diet, look for brands that contain less added sugar.  When you make chocolate milk at home, just add one teaspoon of syrup, rather than the 3 teaspoons suggested by most companies.  Last but not least, if you’re looking for a great sports recovery drink (only needed when you exercise an hour or more at a moderate to high intensity), chocolate milk provides a good balance of fluids, carbohydrates, electrolytes and protein.

The Truth About Lactose Intolerance

Lactose is a sugar naturally found in milk and milk products.  An enzyme called lactase is needed for your body to break down or digest this sugar.  If you don’t have enough of this enzyme you may experience symptoms like bloating, gas, stomach cramps and diarrhea when you consume certain milk products (fun!).  This condition is more common in people of African American, Hispanic and Asian descent.  Many people, however, mistakenly believe that they suffer from lactose intolerance and remove milk products from their diet without undergoing proper testing.  Even if you are properly diagnosed, most people can tolerate ½ to 1 cup (125 mL to 250 mL) of milk at one sitting with minimal symptoms, especially when milk is consumed with other foods.  In addition, most yogurt and hard cheeses (like cheddar, swiss, parmesan and mozzarella) can be included in the diet as they contain very little lactose.  Consuming lactose-free milk and taking lactase supplements (tablets or drops) are other options.  Perhaps most important is that good research shows that the gut can be reconditioned.  By consuming small servings of milk throughout the day and slowly increasing the amount over two to three weeks, you alter gut bacteria and the ability to digest lactose improves significantly.  Taking certain kinds of probiotics can help to do the same.  Lastly, know that organizations, such as the American Academy of Pediatrics, state that the elimination of milk products to treat lactose intolerance should be considered a last resort.

Should You Consume Milk, Yogurt or Cheese???

Most kids and adults need 2 to 3 servings of milk products daily, along with a healthy well balanced diet. 

One serving is equal to:

1 cup (250 mL) of milk or fortified soy milk

¾ cup (175 mL) to 1 cup (250 mL) of yogurt

1.5 oz (50 g) cheese or 1/3 cup (80 mL) of shredded cheese

Healthiest choices…

First place:  My top two choices are fat-free milk (skim milk) or 1% milk, along with plain, low fat yogurt (those with added probiotics also qualify).  These choices are low in fat and have the highest nutritional value per calorie. 

Second place:  Flavoured yogurts generally contain less nutrition and as much as 3 to 6 teaspoons of added sugar per cup (250 mL).  Look for brands that are low fat, contain less sugar and are highest in calcium.  Those with added probiotics are also a good choice.  Greek yogurt, while significantly higher in protein, is usually lower in much-needed calcium (some brands more so than others), as well as potassium.  It’s a trade-off.  If you like Greek yogurt, include other milk products in your daily diet too. 

Third place:  Although most of us love cheese (myself included!), it’s a concentrated source of fat, calories and sodium.  Enjoy it in smaller quantities and choose lighter varieties where possible (look for brands with less than 20% M.F.).  Note that most soft cheeses, like feta, Brie, Camembert and goat’s cheese contain significantly less calcium than hard cheeses like cheddar, swiss, mozzarella and parmesan.  Ricotta cheese contains about four to five times more calcium and significantly less salt than cottage cheese.  Cream cheese contains very little calcium.  Low fat frozen yogurt and to a lesser extent light ice cream can also contribute calcium and other nutrients to your diet.  Enjoy them more as an occasional treat and limit serving size to about half a cup.

A few more tips:

At your local coffee house, enjoy a latte or cappuccino made with low fat milk.  If oatmeal is a part of your morning breakfast, make it with milk rather than water.  Rather than buying pre-sweetened yogurt, buy plain and add your own fruit (along with  a dash of maple syrup or honey if needed).  Make fruit or veggie dips with yogurt.  Add milk or yogurt to smoothies rather than juice.

Lessons Learned:

Milk products, especially low fat milk and plain yogurt, are a very concentrated source of nutrition.  They support good health, including bone health.  Overall nutrient needs, including calcium are compromised if milk products are not consumed.  Even people with lactose intolerance can learn to fit milk products into their diet.  Aim for 2 to 3 servings daily.

]]> http://www.lizpearson.com/does-milk-deserve-a-place-in-a-healthy-diet/feed 0 http://www.lizpearson.com/uncomplicate-your-life-for-happiness-and-freedom http://www.lizpearson.com/uncomplicate-your-life-for-happiness-and-freedom#comments Sun, 28 Apr 2013 19:55:24 +0000 Liz Pearson http://www.lizpearson.com/?p=4511

The word “complicated” is defined as difficult, complex, problematic, perplexing, troublesome and hard to make sense of.  How complicated is your life?  When you look at your various relationships, your career and your time spent outside of work, do certain parts feel perplexing or hard?  Are there trouble spots, things that are more difficult than you’d like them to be?

Here’s what I believe.  I believe life is not supposed to be “complicated”.  It’s not supposed to a problem.  This doesn’t mean it can’t be challenging, for challenges are part of life and with them we grow.  The challenges we choose, however, should be ones we enjoy.  Life, overall, should be simple and easy – like flowing with the river, rather than against it and enjoying the journey along the way.  Life is too short to do otherwise.

How simple or complicated is your life?  Look at the relationships you have with your partner, your kids, your parents, your friends and even with yourself.  Which of them would you describe as effortless and easy?  Do some of them need to change?  What about your work?  Does your work life flow or are there things you shouldn’t be doing?  What about your time outside of work?  Does this time feel undemanding and free?  If not, how could you make it more so?  A life that is simple, easy and less complicated, I believe, is also a life that is happy and free.

Lessons Learned:

Life is short.  It’s meant to be cherished and enjoyed.  Remove from your life all that is difficult, troublesome and complicated.  A happy life is simple and free.

The other day one of my girlfriends invited me to a euchre party with her co-workers.  It was fun, even though I lost more games than I won.  One of the guys at the party brought homemade salsa and tortilla chips.  It was the freshest, most delicious salsa I’ve ever tasted.  It put store-bought salsa to shame.  His recipe inspired this recipe.  I hope you enjoy it as much as I do.  Salsa goes great with eggs, baked potatoes, fish, chicken, rice, quinoa, whole grain crackers (like Triscuit Thins) or on whole grain toast.  I‘ll also be sharing a great recipe with you for baked tortilla chips in the near future.

Makes about 7 cups

Ingredients:

4 cups (1 L) tomatoes, diced small (about 3 to 4 large tomatoes)

½ medium onion, diced small

1 small green pepper, diced small

1 small red pepper, diced small

2 jalapeno peppers, diced small (seeds removed)

1 bunch cilantro, chopped (about 1 ½ cups/375 mL)

2 cloves garlic, minced

2 tbsp (30 mL) extra virgin olive oil

Juice and zest of 1 lime

½ tsp (2.5 mL) pepper

¼ tsp (1 mL) salt

Please note:   Make sure you have a good sharp knife for all the fine dicing.  If you want your salsa spicy, add some of the jalapeno seeds to the mix.

Directions:

1.  Wash and finely dice all veggies (listen to good salsa music while dicing – dance and dice). 

2.  Mix all ingredients together in a large bowl.  Let sit for four hours.  Drain off excess juice and then serve.  Refrigerate unused salsa.

 Nutritional Information Per 1/2 cup (125 mL):  36 calories, 2 g fat, .3 g saturated fat, 4 g carbohydrates, 2 g sugars, 1 g fibre, .8 g protein, 45 mg sodium

Should you take a vitamin and mineral supplement?  This is a very important question to ask.  The right supplement can provide strong health protection and prolong life.  The wrong supplement can cause significant harm, even death.  Here’s what you need to know: 

There Is No Magic Bullet

There is no pill that can replace the magic of a healthy, balanced diet when it comes to your well-being.  Foods like fruits, vegetables, whole grains, beans and nuts contain an intricate mix of vitamins, minerals, antioxidants and fibre, along with literally hundreds of beneficial plant compounds – all of which interact in this incredible dance of health-protection and disease prevention.  There is no pill that knows this dance and there never will be.  Your primary focus should always be on food – good, wholesome, healthy food!

Deficiency Has Consequences

What if, however, you’re not optimizing your nutritional intake through diet?  What if you’re not eating the recommended amounts of fruits, vegetables, grains, dairy and protein?  Research says very few people are.  A recent study by the NDP Group in the U.S. looked at how often the average consumer meets at least 70% of the recommended dietary guidelines.  The results were dismal.  Success was achieved only 2% of the time or 7 days out of the whole year!!!  This is not good news.  Researchers are now finding that even mild deficiencies of some nutrients, over time, can damage cells and may increase the risk of cancer and heart disease, as well as compromise the health of the immune system and brain.  While there is no question that people need to put far more effort into eating a nutritious and balanced diet, we can’t ignore the fact that for many people a supplement may be beneficial too.   

Too Much Of A Good Thing

Taking a supplement, however, is very risky business.  The American Heart Association says “almost any nutrient can be potentially toxic if consumed in large quantities over a long time.”  Taking high amounts of individual nutrients, especially in isolation appears to be especially dangerous.  High doses of vitamin A have been linked to birth defects and weaker bones.  Extra beta-carotene, selenium, folic acid and vitamin E have all been associated with an increased risk of some cancers.  Your risk of cataracts may go up with too much Vitamin C or E.  Calcium in excess has been linked to kidney stones, as well as heart attacks and strokes.  Too much iron is particularly toxic.  It can damage organs and cells and increase your risk of many chronic diseases.  Bottom line, supplements must be approached with caution!  They are not to be played with.  Not if you care about your health.

A Multi Makes Sense

Other than vitamin D and fish oil (both of which I have discussed previously), the only supplement I recommend at this time is a multivitamin and possibly calcium (only if you are unable to meet calcium needs through food and only enough to make up for dietary shortfalls).  I believe a multivitamin is the safest way to make sure nutritional needs are covered without causing unnecessary harm.  Some researchers even suggest taking a multivitamin every other day just to minimize the risk of excess nutrients of any kind.  This too is a viable option.  It is also recommended that if you take a multivitamin, you should minimize your intake of heavily fortified foods.  Some cereals, drinks and energy bars, for example, contain significant amounts of added vitamins and minerals.  You don’t want to get more nutrients than you need in this way.

What To Look For In a Multivitamin

With so many kinds of multivitamins to choose from, how do you choose wisely?  Consumer Reports tested 21 different brands and found that all but one met label claims for key nutrients, none contained worrisome levels of contaminants and most passed the dissolution test (which shows they dissolve properly in your body).  Store brands or generic brands, like Costco’s Kirkland Signature, tested just as well as the national brands, at a much lower price.  I think as long as you stick with well-known, bigger brands (including store brands) you should be fine.

Buying a multivitamin designed for your gender and age, such as silver formulas for the senior years, is also good advice.  Women, for example, need very different amounts of iron prior to menopause, during pregnancy and then again, after menopause.  Too much or too little iron can be harmful to health.  You can always compare your multivitamin to the recommended nutrient intakes for your age as set out by the Institute of Medicine.  Try to choose a formula that is close to what you really need.

 Populations At Risk

Some people need a multivitamin more than others.  Vegetarians often don’t get enough nutrients from food, including vitamin B12 and iron.  Vitamin B12 is also an issue for people age 50 and above, as they may no longer have enough stomach acid to extract it from food.  In fact, for most people, the older we get, the more challenging it is to meet overall nutrient needs.  Lastly, women who are trying to get pregnant (or those who could get pregnant) should take a multivitamin to ensure they are getting adequate folic acid.  This vitamin when taken in the first few weeks of the pregnancy, often before a woman even knows she’s pregnant, plays a significant role in the prevention of neural tube defects (defects in the brain and spinal cord of the child). 

Lessons Learned:

No pill will ever replace food for health and the prevention of disease.  Most people, however, do not meet nutrient needs through diet.  A multivitamin is the safest way to supplement the diet and to make sure all of your nutrient needs are met.

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