Nutrition

What's in your Fridge? and cupboards? Eating Clean!

in Leah Hemstreet, Nutrition by inspiredchanges 1 Comment

Day #25 Blog

What is in your Fridge? What food do you consume the most of? 

I am big on” EATING CLEAN” so this is what is in my fridge at the moment, I shop a few times a week to keep fruits and vegetables fresh , I buy organic when its available!

Skim Milk, White Cheddar (Light),Live Plain Yogurt,light cream cheese,Organic Brown Eggs, Egg Whites,Healthy Attitude Margarine, Lemons,Pineapple ,Oranges,Apples,strawberries,unsweetened apple sauce,grapefruit,Red,Green, Orange,Yellow Peppers, Celery, Carrots,Red Onions, Green Onions,tomatoes,Broccoli,Organic lettuce, Sweet potatoes, Mustard,Soy Sauce( low sodium), Jam (more fruit less sugar) Low-fat Mayo, Squash Soup, Lemon Juice

Most consumed product in my home   Fruits and Vegetables they take over my fridge!

 In my Freezer you will find , Blueberries,mixed berries, Salmon, Chicken Breast ,lean Turkey Breast,peas, corn, Bread -flax or whole wheat,any frozen meals I may have prepared!

In my Cupboardsyou will find, Organic Flax Cereal, Whole grain Life cereal,Oatmeal regular,raisins,soups (low sodium,low fat), organic granola bars,whole grain crackers,whole wheat pasta, Brown Rice,Jasmine Rice, tuna, ( I stalk very little canned foods, I choose to buy glass jars when able to example: unsweetened apple sauce, tomato sauces etc.. ) Tomato Sauce , lentils,kidney beans, black beans, Extra Virgin Olive Oil, Dark Chocolate for baking,Whole Wheat flour, Organic Brown Sugar, honey,Organic Peanut butter, Organic Almond butter,Light Maple Syrup,spices galore! Flax bread, whole wheat bread! Whey and Soy Protein Powder.

(Yams,sweet potatoes,Butternut  Squash)  Bananas..

One thing you will not find in my cupboards are sugar treats; Our family rule is if you want a” treat” drive to the store to get it. If its not there you will not eat it. I bake Blueberry Chocolate Banana Bread once or twice a week that is our family treat , its whole grain and good to eat! Or we choose Nature’s Candy and eat a piece of fruit to curb the sugar taste that one sometimes gets!

I would love to hear what is in your Fridge and what you consume most of?

Inspired Changes , www.inspiredchanges.ca

Leah

Foods that burn calories

in Leah Hemstreet, Nutrition, Uncategorized by inspiredchanges 2 Comments


All foods contain calories however, some foods take so much energy to digest such as Apples that your body actually burns up the calories from them in the process of consuming them. These are called Zero Calorie Foods.

Still other amazing foods take so much energy to digest that you actually lose weight by eating them. These are known as Negative Calorie Foods.

Here is the list of Negative Calorie – Zero Calorie Foods:

Asparagus, apple, beet, blueberries, broccoli, cranberry, cantaloupe, carrot, celery, chicory, cauliflower, cucumber, dandelion, endive, garden cress, garlic, grapefruit, green bean, honeydew, hot chili peppers, lemon, lime, lettuce, mango, onion, orange, papaya, peach, pineapple, radish, raspberries, spinach, strawberries, tomato, tangerine, turnip, watermelon, and zucchini.

EXAMPLES :An average tomato will contain approximately 26 calories but it will take you 60 calories to digest it amounting in a 34 calorie loss each time you dine on it.

A stick of celery contains only 6 calories but it will take you 50 to digest it giving you a loss of 46 calories.

One hundred grams of broccoli has about 25 calories but will cause you to burn up 80 calories consuming it for a loss of 55 calories.

Have fun trying out some of these foods in your every day diet!

Inspired Changes www.inspiredchanges.ca  designs personalized meal plans for you,

Contact Leah for more information!

Vegetarian Lasagna

in Leah Hemstreet, Nutrition by inspiredchanges Comments are off

Vegetarian Lasagna

Ingredients
2 tbsp (25 mL) extra-virgin olive_oil
1 onion, diced
4 cloves garlic, minced
1/4 tsp (1 mL) hot_pepper flakes
2 zucchini, diced
2 sweet red peppers, diced
1 eggplant, diced
1 bay_leaf
1/2 tsp (2 mL) each dried thyme and oregano
1/2 tsp (2 mL) each salt and pepper
1 can (28 oz/796 mL) whole tomatoes
1/4 cup (50 mL) each chopped fresh basil and parsley (or all parsley)
2 eggs
1/4 tsp (1 mL) ground nutmeg
1 tub (475 g) ricotta cheese
3 cups (750 mL) shredded mozzarella cheese
1 cup (250 mL) grated Parmesan cheese
15 lasagna noodles (about 10 oz/300 g)

Preparation:
In pan heat oil over medium heat; cook onion, garlic and hot pepper flakes until softened, about 6 minutes.

Add zucchini, red peppers, eggplant, bay leaf, thyme, oregano, salt and pepper; cook, stirring, until edges of eggplant are golden, about 10 minutes.

Stir in tomatoes, breaking up with back of spoon; bring to boil. Reduce heat, cover and simmer, stirring occasionally, until thickened, about 30 minutes. Discard bay leaf. Stir in basil and parsley.

In bowl, beat eggs with nutmeg; stir in ricotta, 2 cups (500 mL) of the mozzarella and Parmesan cheese. Set aside.

In large pot of boiling salted water, cook noodles until almost tender, 6 minutes. Drain and transfer to cold water. Drain again and arrange one-third of the noodles in single layer in greased 13- x 9-inch (3 L) glass baking dish. Cover with 1 cup (250 mL) of the vegetable sauce.

Top with one-third of the remaining noodles; spread with one-third of the remaining vegetable sauce, then dot with half of the cheese filling. Starting with noodles, repeat layers once.

Top with remaining noodles; spread with remaining sauce. Sprinkle with remaining mozzarella cheese.

Cover loosely with foil; bake in 375°F (190°C) oven for 20 minutes. Uncover and bake until bubbly and heated through, about 25 minutes. Let stand for 10 minutes before serving. (Make-ahead: Let cool for 30 minutes; refrigerate until cold. Cover and refrigerate for up to 24 hours. Reheat, covered, in 375°F/190°C oven for 30 minutes; uncover and reheat for 15 minutes longer.) Serves 12 people!

Additional Information:

  • Using whole wheat lasagna noodles will double the fibre in this pasta dish from 4 g to 8 g per serving.

Nutritional Info
Per serving: about  
cal 359 cal
pro 19 g
total fat 18 g
sat. fat 10 g
carb 31 g
fibre 4 g
chol 83 mg
sodium 537 mg
% RDI:
calcium 35
iron 18
vit A 26
vit C 75
folate 37

 

My family enjoyed this recipe very much! If you are looking for NEW Vegetarian recipes this comes highly recommended by Inspired Changes!

Enjoy,

Inspired Changes ( www.inspiredchanges.ca)

Leah

Over Eating OR Under Eating!

in Leah Hemstreet, Nutrition by inspiredchanges Comments are off

Day #16 Blog

Do you “over” eat or “under” eat ?

Are you guilty of eating to much or not enough? Have you tried measuring your foods? Do you think you eat healthy – so its a free ticket to eating more? Did you exercise today, so now you think you should have  2 servings of one food just because you had a big sweat? Did you not exercise ,so now your starving yourself? What is going on with your metabolism, do you know?

Note:  So many people do not measure their food intake, many don’t calorie count, nor are they aware of what a calorie even is. Getting familiar with what a calorie is and how to count one is a great idea. No one says you need to count your calories everyday ,however I encourage you to be aware of what you are eating and how much. You may have a few pounds or lots to lose, or none at all , or you may need to gain weight.  Regardless where you are at  -All of you need to know how much food your body needs!

Take a moment to start looking at food labels and portion sizes,learn about what a calorie is if you don’t already know. Make Canada’s food guide a book mark to refer to.

For more help on Nutrition please contact www.inspiredchanges.ca

Inspired Changes thanks you for reading their blog!

Leah

 

Healthy Black Bean Chilli

in Nutrition by inspiredchanges 1 Comment

Day #14 Blog

Prep Time:20 Min
Cook Time:1 Hr 15
Min Ready In:1 Hr 35 Min

Ingredients
1 tablespoon vegetable oil
1 lb of ground turkey (optional)
1 onion, diced
2 cloves garlic, minced
3 (15 ounce) cans black beans, undrained
1 (14.5 ounce) can crushed tomatoes
1 1/2 tablespoons chili powder
1 tablespoon dried oregano
1 tablespoon dried basil leaves
1 tablespoon red wine vinegar

Directions
1.Heat the oil in a large heavy pot over medium heat; cook onion and garlic until onions are translucent. Add turkey and cook, stirring, until meat is brown. Stir in beans, tomatoes, chili powder, oregano, basil and vinegar. Reduce heat to low, cover and simmer 60 minutes or more, until flavors are well blended.
Amount Per Serving Calories: 336 | Total Fat: 9.1g | Cholesterol: 56mg

Health Benefit of Black beans – Black beans are very nutritious and contain many healthy benefits such as;
They are rich in fiber, which helps in lowering cholesterol.Black beans contain the antioxidant anthocyanins, which are richly found in only some other fruits, like grapes, cranberries and oranges.Black beans help you fight against cancer and the process of aging.A combination of black beans and brown rice is also rich in fat-free, high quality protein.Black beans contain insoluble fiber, which prevents constipation and also increases the stool bulk. Several digestive disorders, like irritable bowel syndrome and diverticulosis, can also be cured by the insoluble fiber present in black beans

Hope you enjoy this recipe , I made it last week without the Turkey -Vegetarian Style and my family loved it!

Health and Happiness,

Inspired Changes ( www.inspiredchanges.ca)

Leah

Clean EATING is a way of life!

in Leah Hemstreet, Nutrition by inspiredchanges 1 Comment

Day #10 Blog

What is Eating Clean?

Eating Clean is treating your body right. It is eating the way nature intended. You eat the foods our bodies evolved to function best on, and that makes you feel – and look – fantastic. 
When you Eat Clean and you eat more often. By choosing to eat lean protein, complex carbs, and healthy fats. These foods will help keep your blood-sugar levels stable and you’ll feel satisfied.The best part is that if you need to lose weight it will happen faster by eating right.  Eating everything in moderation is the key! Best of all, Eating Clean keeps you feeling great and full of energy. In fact, you can forget all about the days when “dieting” meant feelings of hunger, lethargy or deprivation.Eating Clean is not a fad; it’s a way of life. When you Eat Clean your body will react by losing weight if you need to lose, maintaining a healthy weight if that’s where you are, and even gaining weight if you are too thin. But regardless of whether you want to lose, maintain or gain, you will feel better than you ever have before.
Try these Top 10 of 10 foods to get you started;
TOP 10 of 10 FOODS
 1. Fruit ~ Apple,Banana,Blueberries,Raspberries,Grapefruit,Peach,kiwi,pineapple,orange,strawberries,Avacado is a fruit!
2. Vegetables~ Broccoli,Green,red,orange peppers,Romaine Lettuce,celery,cucumber,onions,carrot,squash,Asparagus,Yams
3. Dairy ~  Non-fat Cottage Cheese, Light Cheese,Swiss Cheese,Low-fat Plain Yogurt,Skim Milk,Non-fat Sour Cream
4. Whole Grains ~ multi-grain or brown breads,high fibre cereals,oatmeal(low sodium),Brown rice,Whole wheat pastas
5. Chicken ~ Skinless ,bake it keep it lean!
6. Eggs ~ prepare one egg with 1/2 cup egg whites 3 days per week!
7. Tuna ~ packed in water only~
8. Seafood ~  Salmon,Shrimp, Scallops,Prawns,Cod, Halibat, Crab ………Eat from the sea!
9. Lean Ground Turkey/Bisson ~ It tastes good! Try it instead of Ground beef.
10. Almonds/ Walnuts /Natural Peanut/Almond butter~ get in the good healthy fats!
Inspired Changes,
Leah
 

Calories

in Leah Hemstreet, Nutrition by inspiredchanges Comments are off

Definition of a calorie: a unit of energy

Calories measure heat energy. One calorie is the energy required to raise the temperature of one gram of water by one degree Celsius.

 The metric equivalent of the calorie is the joule, and some countries (such as Australia) have this as their food energy unit. It’s easy to convert calories to joules: there are 4.2 joules in every calorie.

Calories in  VS  calories out

There are two ways in which you might want to track calories: one is how many calories you consume. The other is how many calories you “burn” during exercise.

If you eat more calories than you need (for normal metabolic functions and for the activity which you do), then your body will store the extra energy as fat. If you eat fewer calories than you need, your body will burn fat to provide the extra energy.

 NOTE – try not to get too hung up on just counting calories in what you eat. There are plenty of foods that are low-calorie but of questionable nutritional value – such as many “light” or “low fat” products. Yes, calories matter, as they allow the energy of different foods to be compared – but they are by no means the only factor to consider for a successful diet. What you eat is most important. You want to look for quality in your food intake , NOT quantity.

If you’re trying to lose weight, most nutritionists recommend a calorie range between 1,200 and 1,800 per day for optimum weight-loss. The more overweight you are to start with, the more calories you can eat –  heavier bodies need more energy just to function. 

You shouldn’t drop below 1,100 calories per day, and certainly not for an extended period of time.

Portion Sizes are Important when Calorie counting! 

 Read all food labels when grocery shopping to compare the quality in the  food product chosen, low-fat products will be less calories but not always a quality product, they can contain more sugar. When reading labels look for items low in sugar, low in sodium and lower in fat content!  Whether you need to loose weight or not fill your body with high quality organic foods. Such as fresh fruit, fresh vegetables,whole grain breads,brown rice, sweet potatoes, organic meat and low-fat organic dairy products. Drink 8 8oz  glasses of water per day!

Vegetables and Fruit

Fresh, frozen or canned vegetables
125 mL (½ cup)

Leafy vegetables
250 mL (1 cup)

Fresh, frozen or canned fruits
1 fruit or 125 mL (½ cup)

100% Juice
125 mL (½ cup)

Grain Products

Bread
1 slice (35 g)

Bagel
½ bagel (45 g)

Flat breads
½ pita or ½ tortilla (35 g)

Cooked rice, bulgur or quinoa
125 mL (½ cup)

Cereal
Cold: 30 g
Hot: 175 mL (¾ cup)

Cooked pasta or couscous 125 mL (½ cup)

Milk and Alternatives

Milk or powered milk (reconstituted)
250 mL (1 cup)

Canned milk (evaporated)
125 mL (½ cup)

Fortified soy beverage
250 mL (1 cup)

Yogurt
175 g (¾ cup)

Cheese
50 g (1 ½ oz.)

Meat and Alternatives

Cooked fish, shellfish, poultry, lean meat
75 g (2 ½ oz.)/125 mL (½ cup)

Cooked legumes
175 mL (3/4 cup)

Tofu
150 g or 175 mL (¾ cup)

Eggs
2 eggs

Peanut or nut butters
30 mL (2 Tbsp)

Shelled nuts and seeds
60 mL (¼ cup)

Oils and Fats

  • Include a small amount – 30 to 45 mL (2 to 3 Tbsp) – of unsaturated fat each day. This includes oil used for cooking, salad dressings, margarine and mayonnaise.
  • Use vegetable oils such as canola, olive and soybean.
  • Choose soft margarines that are low in saturated and trans fats.
  • Limit butter, hard margarine, lard and shortening.

Essential Fats Learn the truth about them!

in Leah Hemstreet, Nutrition by inspiredchanges Comments are off

The Essential Facts

EVERYONE

needs to know about with Fats and Oils!

 

1. The only fats we must eat to live are; Omega-3 and Omega-6  they have been named essential because the body cannot produce them itself!

2. Optimal Health depends widely on having the proper amounts of essential fatty acids in our diet!

3. The best primary sources of Omega-3 fats you can eat daily include ; Flax and Algae oil.  Fish(herring,sardines,salmon,mackerel,trout,tuna) ( Eat in small amounts) re-search  the proper quantity to eat for your body type)

4. Fat- FREE diets lead to EFA deficiency, major health problems can occur by taking good fats out of your daily diet!

5. Essential fatty acids nourish the brain and nervous system.They also increase energy,moods levels,reduce depression,increase peace/calmness,enhance concentration,improve alertness and mental focus.

6. EFA intake enhances and improves ; shine in Skin, hair and nails.

7.Daily supplementation with balanced Omega-3 and Omega-6 fats reduce the risks of degenerative health conditions,such as cancer,heart disease,and diabetes.

8. Body Weight can be maintained  by consuming Omega-3 in large amounts and Omega-6 in smaller amounts, this helps to reduce fat production in the body,increase fat burning and heat production,promote the body to burn fat rather than glucose.

9. Digestion is known to improve with essential fatty acid intake.

10.Allergy symptoms are reduced when essential fatty acids are supplemented.

11. Essential Fatty acids deminish inflammation and speed up recovery , healing in the body.

12. Omega fats modulate the immune response and are especially helpful for autoimmune conditions.

13. Glandular and hormonal functions are supported by essential fat intake.

Choosing Good Fats and Oils to eat;

Omega -3 Oils ; Flax and Algae oils

Omega -6 Oils ; organic sunflower and sesame oils

Note: The best oils are the least refined,pressed at low temperatures without exposure to light or oxygen. They must be refridgerated.

Snacks: Nuts and seeds are mainly omega -6 fats ( walnuts are a good source of Omega-3) snack on them nutritiously when eaten whole,raw and fresh.

Cooking Oils: Store them in dark glass containers in dark pantry to protect them from light,heat and oxygen.

Take the time to read labels reduce trans-fat intake and all hydrogenated vegetable oils, they are harmful to your health  **Why put your body at risk for disease!

 

 

 

 

 

Health and Food Tips for Changing People!

in Fitness, Nutrition by One Yellow Tree Comments are off
  • Don’t Buy trigger foods..such as Ice Cream, Chips, Pop, Candy,etc..
  • Buy them as a treat only and choose one of them once a week.
  • Do not keep treats in the house!
  • Walk at least 30 min each and everyday!
  • Drink 8 glasses of water per day!
  • Do some form of Cardio exercise 4-5 days per week for 1 hour
  • Make it hard enough to make you sweat!
  • Ask a friend or family member to workout with you
  • Exchange healthy food recipes once a week with someone you know
  • Have only one cheat day per week where you eat your favourite food in moderation
  • Prepare meals ahead of time.. Freeze cooked meats and veggies in small portions to add to meals when your in a hurry. Invest in a measuring food scale.. Its worth it!
  • Strive to be healthy and fit!
  • Do your best and you will succeed..

By Leah Hemstreet

Inspired Changes Personal Trainer & Nutrition Coach

Low Glycemic Foods

in Nutrition, Weight Loss by One Yellow Tree Comments are off


**In order to loose weight stick to the food list below…

Page 2 of 3123