Healthy eating made easy

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FOOD FOR THOUGHT BY EMILY HARNISH

The end of August has arrived, and fall is approaching quickly. Fall is a time of new beginnings, new routines and new resolutions.  We move from the lazy days of summer to the busyness of fall schedules, and resolve to get our eating habits back on track. Who says you can only make resolutions in January?

Eating well doesn’t have to be stressful or complicated. To jump start your healthy eating this fall, simply start with the 3 E’s:

Early

Eat early. Breakfast is the best way to start your day. It “breaks the fast” after a night of not eating and boosts your energy for the day ahead.  If time is short in the morning, try getting part of your breakfast ready the night before.

A balanced breakfast has foods from at least three of the four food groups. Think outside the cereal box with these tasty suggestions:

  • Tortilla spread with peanut butter and wrapped around a banana
  •  Scrambled eggs, mashed avocado, tomato slices on an English muffin
  • Green smoothie (fruit, spinach, yogurt, milk)
  • Oatmeal, ground flaxseed, berries and milk
  • Waffles topped with banana slices and walnuts
  • Whole grain bagel topped with cheese and tomato
  • Yogurt parfait (Greek yogurt, fruit and dry cereal)

 

Every three to five hours

Eat small frequent meals and snacks to spread your calories throughout the day. This helps increase your energy and prevents overeating. When you go too long between meals, you are more likely to eat quickly and eat too much. These extra calories can lead to weight gain.

Have a snack if there are more than 3-5 hours between your meals. Put healthy snacks on your grocery list so you always have them on hand.

 

Speedy Snacks:

  • Apple with almond butter
  • Celery sticks with peanut butter
  • Chocolate milk
  • Fresh or canned fruit
  • Homemade trail mix (cereal, dried fruit and nuts)
  • Melon cubes and cheese
  • Oatmeal cookie and apple
  • Popcorn (air popped or light microwave)
  • Veggies and hummus
  • Greek yogurt and fruit
  • Homemade muffin

 

 

Enjoy

Good food is one of life’s greatest pleasures. It’s OK to treat yourself in moderation. The secret is to fully enjoy what you are eating.

• Allow yourself time to taste and enjoy every bite without feeling guilty. A small taste may satisfy your craving if you slow down and savour it.

• Eat slowly and chew your food well. Put your fork down between bites.

• Stop eating when you are full or if you are not enjoying the food.

 

Upcoming Nutrition Events in New Glasgow:

Taste and Learn Series

Having trouble finding new recipes for lunches? Don’t know what to make for supper tonight? Join a Taste and Learn class to discover easy and delicious ideas for sandwiches, wraps, and casseroles.

Sobeys Westside, Thursday, Sept. 18, 11 a.m.-noon – Sandwiches and Wraps

Sobeys Aberdeen, Monday, Sept. 22, 4-5 p.m. – Casseroles

Registration is required.

Sign up for your Sobeys Dietitian’s 8 Week Healthy Lifestyle Program to get a started on your journey to a healthy weight! Space is limited, so sign up today!

Starting: Sobeys Westside, Tuesday, Sept. 16, 4:30-6 p.m.

Sobeys Aberdeen, Wednesday, Sept. 17, 9:30-11 a.m.

Need more?  See what FREE classes are happening at Sobeys Aberdeen and Westside. Contact Emily @ 755-3645 or email: emily.harnish@sobeys.com

Like Sobeys Dietitians on Facebook for great recipes and nutrition tips.

 

Try this delicious wrap, perfect for lunch, or a quick weeknight dinner!

Kickin’ Bean and Rice Wrap

Serves 8

Ingredients:

½ cup 125 ml Brown rice, instant

2 tsp 10 ml Canola oil

1 clove Garlic, minced

½ tsp 2 ml Chili powder

½ tsp 2 ml Cumin

½ cup 125 ml Corn, canned, no added salt, drained

1 cup 250 ml Black beans, canned, drained and rinsed

½ cup 125 ml Salsa, medium or hot

¼ tsp 1 ml Pepper

1 Avocado, peeled, pitted, cubed

1 tbsp 15 ml Lime juice

½ cup 125 ml Cheddar cheese, lower fat, grated

2 Green onions, chopped

1 medium Tomato, chopped

8 small Tortillas, flour, whole wheat

Directions:

1. Cook rice according to package directions, leaving out salt and butter. Set aside.

2. Heat oil in a large skillet over medium heat and cook garlic, chili powder and cumin

for about 30 seconds.

3. Add corn, beans, salsa and pepper. Heat until mixture is hot.

4. Add rice, avocado and lime juice; mix well.

5. Divide filling between tortillas. Sprinkle with cheese, green onion and tomato.

6. Fold up ends of tortilla and then fold over both sides.

Nutrition Information per Serving:

Calories 248

Fat 9 grams

Carbohydrate 35 grams

Fibre 7 grams

Protein 9 grams

Sodium 389 milligrams

Tip: Serve this with salad, soup or baby carrots.

Source: Sobeys Dietitians

Organizations: Sobeys, Apple

Geographic location: New Glasgow

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