3 Nutritionist Approved Fast Foods

Ok folks, here is it, the question that I know you are dying to have the answer for- ‘where can I get healthy(ish) fast food?”

Before I answer, I feel compelled to preface my suggestions with this:
• fast food is ‘fast’ for a reason… just stew on that for a minute
• you can’t control the quality of ingredients in these products, so if you are the type who really cares about this, like I do, buyer beware.
• Nothing and I mean NOTHING, can replace home cooked meals…so with that said, here are 3 go-to fast foods you could grab in a pinch…key word here is ‘pinch’.

1. Starbucks Protein Bistro Box. I like this because it is simple. Hard boiled eggs, cheese, fruit and a pita. It’s nothing fancy or overly processed; it’s effortless ingredients for a quick and easy snack.

2. Opa! If you haven’t jumped on the Greek train than I highly recommend you start now. The Mediterranean flavours will whisk away your taste buds to warmer climates- hopefully inspiring you to cook more of these flavours at home. For now, Greek fast food restaurants are easily found in every town. Choose a chicken or lamb, rice and a beautiful Greek salad and enjoy knowing you have kept French fries and nuggets off your waistline.

3. Wendy’s Apple Pecan Chicken Salad. My suggestion here is to skip the dried cranberries (and the pecans if you are up to it) and only use one of the two packs of dressings they give you. What is left? Fresh salad, chicken, blue cheese and apple; quick and easy for those on the road or crunched for time

Remember, fast food can pack on the pounds or if chosen smartly can be a quick go-to once in awhile. The trick is to not let yourself get too hungry, otherwise you will end up making a poor choice out of desperation.

So if you are like me and want to learn some mad skills in nutrition or want to lose some of that unwanted fat, check out my new book Your Weight Loss G-Spot!

I’m a Nutritionist and here is why I know losing weight can help your type II Diabetes

In the spirit of Diabetes Awareness month, I thought it would be appropriate to walk you through why Type II Diabetes, as a preventable lifestyle disease, can be prevented and even often cured when smart and realistic steps are taken from someone who is motivated to positively change their life.

“The growing prevalence of type 2 diabetes, cardiovascular disease, and some cancers is tied to excess weight.” So although we know that being overweight and type II diabetes are closely linked, unfortunately, often people struggle getting started on making change- whether it’s from lack of knowledge, a poor support system or they simply feel that getting started is daunting or too time consuming. But that is where I come in. As YOUR nutritionist, I am here to lay it out for you, be your support system and cheerleader. This is my job and I love it.

I often hear from my clients, that once they begin sessions with me, a lot of the fears they had about changing their diet and lifestyle that the process is no longer scary. Once they know that I’m here for them through the whole process, without judgment and only for their best interest, they are calm and ready to dive in.So what does diving in look like?
Well for everyone it is different. It depends on where each person is starting from.

  • How much weight do they need to lose?
  • How high are their blood sugars?
  • How long have they been this way?
    Etc…

So lets dive in with 4 simple, food based suggestions I want you to add into your diet today that will help you lose weight and begin to lower and better balance your blood sugars.

1. Cinnamon: This fragrant spice is amazing for naturally lowering blood sugars. I give this to all of my clients who have blood sugar concerns and weight to lose. Cinnamon is a tasty addition to smoothies, oatmeal, plain Greek yogurt and even coffee and tea. How much you ask? I say, add cinnamon to as many foods as you can through your day.

2. Green Tea: is being touted as an awesome natural support for blood sugar management. “Various studies have shown the beneficial effects of green tea, not only on cardiovascular diseases but also on obesity and type 2 diabetes itself”. If you don’t like it hot, consider buying an infused green tea, such as lemon or raspberry infused green tea and cool it down with lemons and limes and store in your fridge. If you really want to hide the taste, use cooled green tea as a base for your smoothie instead of using water or juice.

3. Turmeric: Talk about a potent antioxidant rich food! Pay attention if you don’t use this food yet in your diet. As a member of the ginger family, this plant is a powerhouse in my option and should be used by everyone. In the Journal of Nutritional Biochemistry researchers “found that Turmeric could prevent diabetes from developing”. How to use: add a pinch to smoothies or salad dressings, sprinkle over cooked veggies for a touch of flavor, add to rubs for fish or poultry or enjoy in a stir-fry.

4. Fish and Hemp seeds: I wanted to include these two omega-packed protein sources in this list to demonstrate the importance of both fatty acids and protein in blood sugar management. I meet very few individuals in my practice who eat enough protein and this can wreak havoc on our blood sugars. Protein helps to balance sugars from foods, slowing them down in our blood stream- hugely important to anyone trying to lose weight, but especially vital for type II diabetics.
Pick ideally 3-4 servings of clean and lean protein per day. Examples include: plain Greek yogurt, eggs, chicken and protein powders (one of my favourites are Fermented Vegan Proteins + by Genuine Health).

If you are anyone you know is struggling with type II diabetes, my hope is that you share this article with them.
If you decide you want to learn more about healthy weight loss, please check out my newest book, Your Weight Loss G-Spot – The woman’s how-to weight loss system for a healthy, sassy you!
It is a make-it-happen weight loss book that combines the fundamentals of nutrition and healthy eating with the mind–body–heart targeted coaching required to get you to your goal and to make it stick. To find out more about it, go here: www.weightlossgspot.com –Coming November 14th 2015!

_______________________

i Parvez Hossain, M.D., Bisher Kawar, M.D., and Meguid El Nahas, M.D., Ph.D. (2007). Obesity and Diabetes in the Developing World — A Growing Challenge.N Engl J Med 2007; 356:213-215 January 18, 2007 DOI: 10.1056/NEJMp068177

ii Diabetes Metab J. 2013 Jun; 37(3): 173–175. Published online 2013 Jun 14. doi: 10.4093/dmj.2013.37.3.173 PMCID: PMC3689013 The Effects of Green Tea on Obesity and Type 2 Diabetes Hyun Min Kim and Jaetaek Kim

iii http://guardianlv.com/2014/03/new-study-confirms-turmeric-can-benefit-diabetes/

Picture credit: ichdhealthcare.org

July Crunch Challenge 2015

Remember this contest from last year? The July Crunch Challenge is back! From July 1 to 30, please join me in completing this challenge, just in time for that summer body! I dare you!

crunch challenge

To qualify, please complete the amount of crunches stated in the picture above every day, and report back DAILY by either:

  • Commenting under this blog post,
  • Using the hashtags #JulyCrunchChallenge, #OakvilleNut, #StrongNut and stating that you’ve completed the amount per day on any of these pages:
    • https://www.facebook.com/OakvilleNutritionist
    • https://www.facebook.com/StrongNutritionandWeightloss
    • https://twitter.com/oakvillenut
    • https://twitter.com/strongnutt

Winner will get two free 60 minutes consultation for nutritional advice with me, can be on phone or in person! (worth $200 total)

Doesn’t cost anything to join, so let’s do it! :)

Healthy Photo Contest

healthy photo contest (2)

Oakville Nutritionist and Strong Nutrition has some exciting news for you! Starting December 20th, we will be holding a “healthy photo contest!”

The rules consist of submitting photos of anything. Be creative! This could mean recipes, food, exercise, activities, etc.

There will be two winners in total. The prize is a one-week free meal plan with awesome recipes!

More photos will count as additional entries.

The contest will end January 5th, and soon after, we will announce the winner.

Please submit your photos by commenting on one of our Facebook posts on Oakville Nutritionist or Strong Nutrition (clickable).

Good luck!

Contest!!

Win $25 worth of natural body care products and a 30 minute mini consultation with a nutritionist (value $55)

Goal: Have as many people on your Facebook network ‘Like’ and ‘Share’ this page and post. The person that sends the most people to this page https://www.facebook.com/OakvilleNutritionist  will win!

How: ‘Share’ this message with your  Facebook network and direct them to this page https://www.facebook.com/OakvilleNutritionist. Make sure you have your friends and family leave a short message on my wall saying that you sent them to this page with ‘#oakvillecontest’-this way we can track who sends the most ‘Likes’ our way. Contest closes September 30th 2014.

Good luck!

*Contest open to new clients only, contest open to those who have not won anything prior

Enter to Win! Navy Bean Promo sign