While many people do enjoy chocolate and candy, it's too bad that has become our way of celebrating. I often encourage people to be creative – start a Thanksgiving football game, go sledding on Christmas Day, make creative crafts and have fun with food – use vegetables to make scary snacks or cut them into fun shapes that are seasonally appropriate. Yes, food is a large part of our culture, and yes, food does taste good, but we seem to have taken it too far. We enjoy the “treats" or fall into the marketing traps too often.

You can use the concept of mindful eating to enjoy a few treats and perhaps play a few tricks on yourself. Books such as Mindless Eating (Brian Wansink) and the Power of Habit (Charles Duhigg) offer suggestions and insight into the food choices we make each day (often without knowing it).

Treats can be enjoyed in moderation – but that brings us back to how you define moderation. I even push further and ask how you define “treat" – I would prefer that a treat was something beneficial to our health. Treat yourself to blueberries for dessert; treat yourself to a walk in the park when you're stressed, etc. However, from a young age, the treats are the chips, chocolate, and candy, which puts them in a different light and changes our perception of them. What is a treat to you?

As far as tricks go, there are many things we can do to reduce our intake.

- Use a smaller plate or glass (you'll still feel satisfied because it looks more full)

- Have 1/2 your meal wrapped up before you even see it (so you don't eat it just because it's there)

- Leave out the wrappers from the Hallowe'en bars that you do eat (the evidence will remind you that you've already consumed them)

- Put the bag of chips in a closet downstairs so that it takes effort to go get them when you're having a craving (out of sight, out of mind)

- Reorganize the fridge and panty so that healthy items are the first ones you see

- And so on,

Rethink your holidays and reflect again on how you're defining words like treat and moderation.

If you're not sure, seek out the experts in their respective fields (I don't ask my dentist to dye my hair after all). Health professionals should be using current research and evidence in their practices. You should be examining your habits and definitions. This brings me to the all important concept of mindfulness. It's time to be in the moment, not on auto-pilot. Mindfulness can be applied to many parts of your life, health and wellness.

As we head into colder temperatures and seasonal gatherings, take time to reflect and challenge yourself to make change. Change is hard, but aren't you worth it?

First, think about what being healthy means to you? I like to remind my clients of the World Health Organization (WHO)'s definition of health: Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. Nutrition is just one piece of the puzzle that contributes to your health.

Some people choose to journal for a week or so to help them focus and then reflect back on what they've recorded. Whatever you choose to do, start paying attention. Think about how lenient you've been with yourself. How often do you have a food “treat?" Is it really a special occasion or is it part of your routine? What does moderation mean to you? Have you been having less healthy foods in increasing frequency and portions? Are you justifying your choices based on your lifestyle or environment?

At times I feel that a client is wanting me to tell them they can eat ice cream every day - they want someone to say it's okay, even though they know better. There are also many “healthier alternatives" nowadays, but that often means people are still eating lots of highly processed foods (a healthier chip, how about no chips). Don't get caught up in the marketing, learn to read labels and ingredient lists, pay attention to how you feel, pay attention to what you put into your body, and stop trying to look for loop holes or easy ways out.

Stephanie Langdon, RD
Something Nutrishus Counselling & Coaching
www.nutrishus.com

You know what I mean – how many times have you asked or been asked “how are you?" and responded with “busy"? This has become our norm or perhaps even a statement that we seek out so that we're just as busy as the next person. Our days still have 24 hours and we have many modern conveniences that save us time (washing machines, vehicles, grocery stores, etc.). The problem is where we choose to focus our time.

Too often people wait for a negative diagnosis or a health scare before they make changes to their eating and activity patterns. However, we have to remember that health isn't merely the absence of disease and work to take care of what we have. This may mean making some changes, but start with one or two goals so that you have focus and can stick with it. My brother recently commented that he was in the habit of ordering pop every time he ate out – it was an automatic choice, a habit. He consciously made a decision and now opts for water or milk. A small change like that can make a big difference to your health, and you might not even notice the change or miss the pop.

Take a moment to examine your excuses, habits or automatic food choices and see what stands out. Coming up with strategies for change and dealing with temptations will help you to succeed. If you're not sure where to look or what healthy habits to start, seek out a registered dietitian to support you in improving/maintaining your health and reducing your risk of chronic disease. Change is hard, but possible.

Stephanie Langdon, RD Something Nutrishus Counselling & Coaching www.nutrishus.com

Nine things to keep in mind:

1. Plan your meals to prevent food waste, get what you need, and avoid rare ingredients that are only in one recipe.

2. Make a grocery list to ensure you get a variety of foods and purchase items that are on sale based on coupons and flyers.

3. Include budget friendly proteins such as beans, lentils, eggs, and canned salmon.

4. Purchase store brands rather than name brands; you often can't taste the difference, but your wallet will let you know.

5. Cook in big batches to take advantage of bulk pricing and have leftovers ready for busy training days when you want to avoid eating out and spending more.

6. Pair up with a teammate to take turns cooking so that you enjoy variety and a break from cooking for one.

7. Avoid convenience and prepared foods since more processing often means more expensive (for example – purchase whole oats rather than instant oats or various raw veggies instead of a veggie tray).

8. Purchase in-season fruit and vegetables, but also take advantage of sales on frozen items.

9. Avoid sport foods that can be a convenience, but also an expense. Try different whole foods that will accomplish that same goals (such as carbohydrate or protein intake).

Registration fees, equipment, travel and accommodation can add up quickly, but don't let your nutrition intake suffer. That meal deal may look cheap, but your dozen eggs, loaf of bread, jar of peanut butter, and bag of apples will feed you for more meals and snacks. Focus on nutrient dense foods (those that provide necessary vitamins and minerals such as a glass of milk) rather than empty calories (those that provide calories, may be high in fat/sugar/salt or contain low/no nutrients such as a bottle of pop).

Stephanie Langdon, RD
Something Nutrishus Counselling & Coaching
www.nutrishus.com

Sources:

SNAC, Sport Nutrition on a Dime

There are many reasons to choose to eat well and many benefits that can be gained from healthy food choices. Eating a plant based diet is one thing you can do to help lower your chances of getting cancer. Many plant foods are naturally low in calories and eating them can help you maintain a healthy body weight, which may be one of the most important ways to lower cancer risk. Vegetables, fruits, whole grains and legumes have fibre, phytochemicals, vitamins, and minerals that help keep your body and immune system strong.

Healthy eating recommendations are also encouraged to help lower your risk for other chronic diseases (heart disease, diabetes, osteoporosis, etc.). Start with one change and gradually add more, because even small changes in your food and activity choices can have positive benefits to your overall health.

The steps you can take:

• Make plant foods (vegetables, fruit, whole grains, and legumes) the focus of your plate and have meat as your accent.
• Choose lower fat (skim or 1%) dairy products
• Limit all added fats (oils, margarine, salad dressing) to 15-30ml/day (3-6 tsp)
• Leave high fat, salty snacks and sugary treats for special occasions, not every day foods
• Eat 2 servings or fish per week and cut back on the amount of red meat you eat
• If choosing to drink alcohol, limit it to 2 drinks/day for males and 1 drink/day for females
• 1 drink = 12oz (350ml) beer, 5 oz (150ml) wine, or 1 1/2 oz (45ml) of liquor/spirits
• Include regular physical activity – aim for 30 to 60 minutes per day of an activity you enjoy
• If you are not at a healthy weight, work towards gradual (1-2 lb/week or 0.5-1 kg/week) weight loss

Continue to choose whole foods more often and remember my three favourite words: VARIETY, MODERATION, and BALANCE.

Stephanie Wheler, RD
Something Nutrishus Counselling & Coaching
www.nutrishus.com

Sources:
Dietitians of Canada, Eating Guidelines for Cancer Prevention – Diet and Cancer Prevention Basics, 2008.
Dietitians of Canada. Eating Guidelines for Cancer Prevention – Plant-Based Diet, 2008.

Omega-3s can help prevent heart disease, lower triglycerides, and reduce inflammation. They are critical for fetal development, infant brain development, and may be protective against some types of cancer and macular degeneration.

Most Canadians are not getting enough.

The recommended ALA intakes are:

Men 19 and up: 1.6 g/day

Women 19 and up: 1.1 g/day

Pregnant women 19 and up: 1.4 g/day

Breastfeeding women 19 and up: 1.3 g/day

The recommended DHA and EPA intake is 0.5 g/day for men and women which could be met with two 75g servings of fatty fish per week.

Where can you find them?

- ALA can be found in walnuts, soybeans, flaxseed, and certain vegetable oils such as canola oil.

- DHA and EPA are mostly found in fatty fish such as salmon, herring, trout, sardines and mackerel.

- Foods can be fortified with omega-3s directly or indirectly (by feeding flax to cows and hens). These include omega-3 eggs, milk, yogurt, cheese, and soy products.

Some people choose to use fish oil supplements to get their omega-3s. This can be an alternative if you are vegetarian or don't eat fish twice a week. However, caution must be used as some can increase the risk of vitamin A and/or D toxicity, and they may cause belching, gas, bloating, nausea, or diarrhea. Always check with your doctor or registered dietitian before starting supplements to make sure there are no risks for you.

Stephanie Wheler, RD
Something Nutrishus Counselling & Coaching
www.nutrishus.com

Sources: Dietitians of Canada, Food Sources of Omega-3 Fats, 2010

energy in > energy out = weight gain

energy in < energy out = weight loss

Our body absorbs calories from food and beverages and converts it to energy to allow us to breath, sleep, function at work, be active, etc. Consider which way you are trying to sway the balance, then figure out how to create a deficit or a surplus of energy (calories).

If you are considering weight loss, remember that dietitians recommend goals of 1/2 to 1 kg (1 to 2 lb) per week as sustainable loss. Losing weight in a gradual way versus a drastic drop means that you will maintain your muscle mass and will likely be getting the nutrients that you need to maintain your health. The fad diets that promise miracles are often very restrictive, too low in vitamins and minerals, and have a negative effect on your metabolism. When you don't give your body enough calories because you're being too restrictive or skipping meals you can actually slow down your metabolism. With a slower metabolism your body will be less efficient at using the calories in food because it thinks you are starving and begins storing fat as a protective mechanism.

So how can you begin to find balance? Start creating new habits that you know you can maintain. By starting to listen to your appetite and slowing down at meals and snacks you will be more aware of when you are hungry and be able to stop when you are satisfied. Also remember to include a source of protein (meat, poultry, fish, legumes, milk products, soy products, eggs, nuts) and a source of fibre (vegetables, fruit, legumes, whole grains) with your meals because they are filling and create lasting energy. Adding activity or staying active can also help with your energy balance as it helps you burn calories. Creating a deficit of 3500 calories per week (that's only 500 calories per day) will lead to a loss of 1 lb per week. This can be created with a lower intake, increased activity, or a combination of both.

Stephanie Wheler, RD
Something Nutrishus Counselling & Coaching
www.nutrishus.com

Source: Maintaining a Healthy Weight: A Balancing Act, Dairy Farmers of Canada, June 2010

If you look at Canada's Food Guide to Healthy Living, Vegetables and Fruit make up the largest arc and thus represent the largest proportion of servings in a healthy eating pattern. One Food Guide Serving is equal to 1 medium vegetable OR 125 mL (1/2 cup) of cut up fresh, frozen or canned vegetables OR 250 mL (1 cup) of green salad OR 125 mL (1/2 cup) of 100% juice.

How can you get the most nutritional bang for your vegetables? Choose dark green and orange (yellow, red) vegetables daily, prepare them with little or no added salt or fat, and choose the actual vegetable more often than a vegetable juice. The dark green and orange ones include asparagus, broccoli, brussels sprouts, green peas, romaine lettuce, spinach, carrots, pumpkins, and sweet potatoes. Pale coloured vegetables (such as iceberg lettuce) are generally lower in nutrients, so put your efforts into the richly coloured varieties.

Tips to add more vegetables to your day:

- Experiment with different leafy greens in your salad – beet greens, kale, collards, spinach, or arugula.

- Buy pre-washed vegetables such as baby carrots or broccoli if you know you'll be rushed and add to a stir-fry, salad, casserole, stew, or eat raw.

- Toss chopped vegetables with a small amount of olive oil and bake in the oven.

- Add extra vegetables to sandwiches, wraps, pizzas, and pitas.

- Enhance your pasta sauce by adding spinach or peppers.

- Keep frozen vegetables on hand to quickly steam and add to your meals.

- Aim to make half of your plate vegetables so that they become the star rather than the side dish.

Stephanie Wheler, RD
Something Nutrishus Counselling & Coaching
www.nutrishus.com

Sources:
Colour your Choices With Vegetables and Fruit.Dietitians of Canada, Nov 2010
Nancy Clark's Food Guide for New Runners,Nancy Clark, Meyer & Meyer Sport, 2009

The focus during activity is on fluid and carbohydrate. For activities lasting an hour or less, water should be sufficient if you have fuelled appropriately beforehand. Aim to drink 150-350mL of water every 15-20 minutes. Heading into your second or third hour you need to replace the energy you've used up and keep your blood sugar levels stable – you need to replace carbohydrates. This can be accomplished by consuming 30-60g of carbohydrate per hour (15 to 20 minute intervals works well).

What does 30-60g of carbohydrate look like?

- 1 L of sport drink (like Gatorade)

- 2 Chewy granola bars

- 2 Nutrigrain bars

- 2 Fruit Source bars

- A piece of fruit (banana) and a bar

There are many options to choose from including convenience, commercial products (sport gels, sport gummies, sport beans, etc.). Just keep in mind that you need carbohydrate. Try a few options and determine what sits well with you – there are no magic foods when it comes to fuelling during activity.

Stephanie Wheler, RD
Something Nutrishus Counselling & Coaching
www.nutrishus.com

Sport nutrition looks at fuel (food and fluids) before, during, and after your exercise or activity. The quantity (how much), quality (what), and timing (when) are all important. Remember that everyone is unique and others may tolerate foods/fluids differently than you.

What you eat or drink before activity will provide energy, hydrate you, and prevent hunger. Aim to choose high carbohydrate, moderate protein, low fat, and low fibre foods and fluids. The focus is on carbohydrates to maintain blood sugar levels and low fat and low fibre to allow your stomach to empty and minimize intestinal concerns. Around activity you want to choose foods that are familiar to you so that you know how you will tolerate them.

To determine timing you need to see what makes sense for you to allow adequate digestion time. Generally recognized guidelines are that if you have lots of time (3-4 hours) you can have more food because you have more time for it to digest. Less time (2-3 hours) means a smaller meal, and even less time (1-2 hours) means a small snack or liquid meal.

A meal may be something such as a grilled chicken sandwich, carrots, and milk or lentil soup, crackers, cheese, and vegetable juice. However, a snack could be a piece of fruit or a muffin and applesauce or a pita and hummus. Try some different combinations and keep a list of what works well for you. Plan to have those foods readily available to fuel your workouts.

Stephanie Wheler, RD
Something Nutrishus Counselling & Coaching
www.nutrishus.com