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!

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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

Vanilla Blueberry Bliss

Want to experience bliss in a cup? Try this vanilla blueberry smoothie. Pair it with Protein Pancakes!

Ingredients:

  • 1 cup wild blueberries
  • 1 scoop vanilla protein powder
  • 1/2 frozen avocado
  • 1/2 tbsp maca powder
  • Pinch of ground vanilla bean/drop of vanilla extract to taste
  • 1 cups cold water
  • 1 cup unsweetened coconut milk
  • Ice

Directions:

Place all ingredients into your blender, blend until smooth and sip it on up.

 

picture source

Outstanding Breakfast Options: Protein Power Pancakes

We have all heard the saying “eat breakfast like a king”. Why should you eat like a king, you ask?

The benefits are numerous:

  • Breakfast gets your metabolism revving, helping to burn more calories through your day
  • A quality breakfast provides much needed macro and micro nutrients- key for maintaining a healthy immune system as we approach cooler weather
  • Eating breakfast helps to keep blood sugars stabilized (and consequently hormones stabilized), better ensuring quality energy and sleep.

…and more!

Here are my top protein packed, energy fuelling, yummy –in- your- tummy breakfast choices:

  1. Protein Power Pancakes.

The reason I love these so much is that you get that warm, comforting pancake texture but without all the white flours and sugars. The flax in this recipe adds some healthy fat that helps keep you feeling fuller longer and the nutmeg and cinnamon bring an added sweetness while helping to naturally lower your blood sugar. This by the way is great for those trying to drop body fat.

Find the recipe for this here

Stay tuned next week for the next yummy breakfast choice!

Pair up these pancakes with a Vanilla Blueberry Bliss Smoothie!

 

Picture source

Pumpkin Spice Muffins

Perfect treat for the fall – PUMPKIN SPICE MUFFINS! Big shoutout to Genuine Health for their fuel (protein!) Have these muffins with a delicious iced coffee!

Ingredients:

  • 1 scoop protein powder (Vanilla fermented proteins+ by Genuine Health or 3 tbsp Omega Nutrition pumpkin seed powder)
  • 1 cup pumpkin puree
  • ¼ cup melted coconut oil
  • ¼ cup banana
  • 5 organic, free-range eggs
  • 1 tsp baking soda
  • 2 tsp vanilla
  • 2 tbsp pumpkin pie spice
  • ½ cup coconut flour
  • ¼ cup mini chocolate chips (I use Enjoy Life brand)
  • ¼ cup pecans, chopped (optional)

Directions:

  1. Preheat oven to 400.F
  2. Add pumpkin puree, coconut oil, and banana to a food processor and process until smooth
  3. Add eggs to a large bowl and whisk until frothy
  4. Add the pumpkin and banana puree mixture to the bowl with the eggs and whisk until smooth
  5. Add the baking soda, vanilla, pumpkin pie spice, and coconut flour and whisk until smooth
  6. Grease a muffin tin with a dab of coconut oil and fill each tin with the muffin mixture
  7. Sprinkle pecans (if using) over the top
  8. Bake for 13-15 minutes, or until lightly browned and set in the middle.

Adapted from Sonnet’s Kitchen

image source by Michelle Strong

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