You're out for dinner and......

I LOVE to travel. If I wasn’t going to be an N.D., I’d want to be a travel writer or have my own travel TV series. I’ve been very lucky to travel to all ends of the world (Ecuador, Kenya, Nepal, Australia) and always looking for my next adventure.

Having said that I HATE the process of travelling itself. The line-ups at security, long flights with crying babies, jetlag, time zones and I always seem to be that ‘random’ who gets subject to the pat down or full body scan. On the plus side, travelling to new countries means experiencing new foods, cultures and culinary cuisines. On the down side, it can also mean fast food or restaurant meals that cause some serious tummy troubles, and usually a gluttony of sodium, sugar, scary additives and calorie overload.

While I could write this post for several different restaurant types (Mexican, Japanese, Indian, Korean etc.) I’m going to focus on typical restaurant meals you could find at chain restaurants like East Side Mario’s, Kelsey’s or Jack Astor’s to name a few. If you want information on how to chose healthy at specific restaurants or cuisines, send me a message and I can help you you out!

Before we begin, below is a picture of the bistro shrimp pasta entrée from the Cheesecake Factory. I want you to guess how many calories, grams of saturated fat and milligrams of sodium it contains. Scroll down to the bottom of the post to see the actual numbers and understand why it’s easy to overeat at restaurants. With a few simple suggestions and a couple substitutions, this doesn’t have to be the case.

1. Appetizers may seem like a quick snack, but these can be one of the worst things to order at chain restaurants. Avoid anything breaded, fried, crispy, or that comes with a creamy dipping sauce. Same goes for soups; a clear vegetable based soup is a better choice than a cream based. If you think anything with the word ‘salad’ is healthy, think again. Check out my previous post about salads for some tips.

2. Don’t be shy about making changes to the menu. Ask for double veggies instead white rice, order plain steamed veggies with marinara sauce instead of pasta, get a salad with dressing on the side or see if the item can be prepared without any added salt. For all your Oakville folks, one of my favorite restaurants is Stoney’s. Many times I have ordered a sandwich served on a field of greens instead of bread and never had an issue with this request.

3. When ordering entrees, look for the words grilled, baked, steamed, broiled, poached, roasted, or blackened. These are some of the healthiest ways to prepare meats or seafood items. Stay clear of things like breaded, buttered, fried, creamed, scalloped or au gratin.

4. Watch the add-ons. Sweet potatoes and seasonal vegetables themselves are very healthy, but if loaded with sour cream, butter, bacon, cream sauces, mayo based dips or coated in cheap cooking oil, you are quickly adding calories without any added nutrition.

5. Wait at least 20 minutes after eating your meal before thinking about ordering dessert. Your stomach needs time to signal to your brain that you’re full. If you must order dessert, split one item between two or more people.  Don’t be fooled by buzz words like ‘vegan’, ‘gluten-free’ or ‘organic’. A vegan, gluten-free chocolate cake can still be chocked full of empty calories from sugar and high-carb gluten-free flour blends.

6. Before heading to dinner, check online and see if there is a menu or nutritional information available. Most chain restaurants these days will post both nutritional and allergen information online for all menu items. This is very handy in helping choose a healthier option, but also great for people who have allergies and can avoid having to be 'that person' who grills the server on how the food is prepared and what potential allergens are in each dish. (I've been there....it's not fun...especially in foreign countries)

Thirsty? Plain old water or soda water with lemon is your best bet. If you feel like hitting the bottle, a glass of red wine is always a good place to start 

Answer: that past dish contains 3,120 calories, 89 grams of saturated fat and 1,090 milligrams of sodium, way over the amount you should eat in an ENTIRE day!!!!

My Love Affair with Costco

Time and time again I hear people say “I want to eat healthy, but its too expensive". I completely agree that eating healthy sometimes isn't feasible on a budget, particularly if you are shopping at specialty health food stores. No I don’t want to or can afford to spend $4 on a cucumber at Whole Foods, but there are ways to eat healthy without breaking the bank.

Especially as a student, it's easy to let your health take the back burner when exams, school stress and other commitments begin to pile up. Let’s be honest though, it’s a lot easier to spend $80 at the bar (pre-drink, taxi, tequila shots, Smoke’s poutine, drunk text messages, new lipstick, dress from Aritzia etc.) than it is to buy $80 worth of quality fresh produce at the grocery store.

In comes Costco. How I love going here with my mom and her membership card. Yes Costco sells a TON of junk food, or health food in ‘disguise’ (think protein bars filled with HFCS and soy-protein isolate, that's a whole other blog...), however they also have done an amazing job stocking their shelves with healthy, organic food, full of real ingredients, and a good selection of fresh fruits, veggies, frozen foods and meat.   These are my go-to items I buy at Costco that will have you tons of money compared to if you buy them as single products at Loblaws.

Larabars

Taste of Nature Bars

Unsweetened Almond Milk

Quinoa

Fresh fruits and veggies & frozen stir-fry mixes and berries

Eggs and/or egg whites

Boneless skinless chicken breasts, beef/pork tenderloin and boneless lamb

Frozen shrimp, turkey burgers and salmon burgers & canned wild salmon 

  

Here are some new items I found on the shelves that made great additions to my kitchen

 Starting from the top left, yes snack sized packs of almonds aren't exactly eco-friendly, but they came in handy when I was in Boston for a week long conference. You can stuff one or two 100-calorie packs in your purse and that way you always have a healthy snack on hand

Hemp hearts and flaxseeds are both great sources of healthy fats, I mix them with buckwheat grouts and chia seeds to make my own homemade version of holy crap cereal. If you're allergic to eggs, you can also use 'flax eggs' as a substitute in baking.

This is the biggest pack of sun-dried tomatoes I have ever seen and will probably take me an entire year to get through. Sun-dried tomatoes make a tasty addition to homemade hummus, salads, appetizers and sauces.

Costco is great for bulk nuts. I made homemade Nutella using these hazelnuts, and I also saw a giant bag of sliced, blanched almonds that would be great for making homemade almond flour. Medjool dates make a tasty, nutritious alternative to sugar when baking. They are also great stuffed with goat cheese as a party appetizer. Try this recipe from Elana's Pantry to see how you can incorporate dates into your baking, and dates are also fantastic for making healthy desserts and homemade Larabars. 

Stayed tuned for my next post. Although my week in Boston for the EB conference was fabulous, I was tired of eating out for all my meals and couldn't wait to get home and be back in my kitchen. While the seafood was delicious, restaurant meals and portion sizes tend to be heavy, salty and not always the healthiest. Have you ever had trouble deciphering the menu when looking for something lighter to eat? I'll have some easy solutions to help you out next week! 

A Healthier Breakfast Cookie

I’ve officially been back on Canadian soil for two weeks now and experiencing the classical ‘reverse culture shock’. I have to remind myself that I can open my mouth in the shower and brush my teeth with tap water, I forgot how fast Internet really was, and I am learning to use my iPhone all over again. One thing I am really enjoying? The reliable hot water and electricity in my apartment, makes me appreciate Canada so much more!

On the other hand, there are some things I miss about Africa. When it was ugly and snowing outside this weekend, I longed to be back in the sunshine and ditch my winter coat and gloves. I also miss the abundance of fresh and healthy produce available at all street corners for unbelievably cheap prices (juicy pineapples for less than $1, umm yes!!!)

My first trip to Starbucks was a huge reality check with their gleaming display of giant, overpriced, non-allergy friendly and unhealthy food selections. Now that I finally have a functioning kitchen again, I was so excited to get back to baking and the first thing I did was make a healthier version of Starbucks’s Fruit and Nut Oatmeal Cookie. According to their website, one of their breakfast cookies has 360 calories and a whopping 29 grams of sugar. I find their prices for food ridiculous, especially because it leaves you with nothing but a sugar coma and hungry tummy. This recipe below was adapted from several different blogs online and offers a much healthier way to enjoy a coffee and morning treat at your desk. Best of all? This recipe is gluten, soy, egg and dairy free, making it allergy and vegan friendly (unless you use a protein powder containing whey or soy protein isolate). If you’re allergic to nuts, try using Sun-Flour (made from sunflower seeds) as a substitute for almond flour, and try using Sunbutter or pumpkin seed butter instead of almond butter.

I don't know the nutrition or calorie count for these cookies, but you could always use an online calorie counter to figure this out. All I know is that they are much higher in protein, fibre and vitamins and minerals, and much lower in fat and sugar than the ones you get at Starbucks. The original recipe made 1 dozen, but I decided to only make 9 since I like my cookies big :)

1 cup rolled oats (I used Bob’s Red Mill GF)

½ cup Almond Flour (JK Gourmet)

2 scoops vanilla protein powder

1/3 cup golden raisins

1 tablespoon cinnamon

½ teaspoon each ginger, nutmeg and allspice

1 very ripe mashed banana

1/3 cup unsweetened applesauce

3 tablespoons almond butter (I like MaraNatha Almond Butter)

2 tbsp sweetener of choice (agave, honey, maple syrup etc, I just added a few spoonfuls of uncut stevia)

1 chopped granny smith apple

1.     Preheat oven to 350 degrees. Grease or line a cookie tray with parchament paper

2.     Combine all the dry ingredients (oats through spices) in one bowl

3.     Combine wet ingredients and sliced apple in another small bowl

4.     Pour wet ingredients into dry and stir until just combined

5.     Form into balls and press down onto cookie sheet

6.     Bake for 25 minutes if you make 9 large cookies like me, or 20 minutes if making one dozen

7.     Remove and let cool

These cookies freeze well and I’m looking forward to finishing the batch when I get back next week from my conference in Boston. A teaser for the next post, look at all the great, healthy products I found at Costco!

Asante Sana Africa

This afternoon I will be leaving Rwanda and returning to a sense of normalcy with life back home in Canada. Overall, my three month internship here in Africa has been one of my best life experiences so far. I have learned SO much, met some truly amazing people, and managed to skip another cold and snowy winter!

If given the opportunity to travel, I can’t stress enough how important and worthwhile it is to get out there and try living somewhere outside of your comfort zone. Although this blog is centered on fitness and healthy eating, I strongly believe that traveling to foreign countries can give you a more positive outlook on life, and increase your understanding of the world around you.

People back home love to complain, but let me tell you life in Canada is pretty cushy. The simple things I take we take for granted (running water, reliable electricity and internet, access to quality health care) are things that so few people in the developing world have, but desperately need.

No, my time here was not all rainbows and butterflies; there were some struggles and moments of ‘culture shock’ I had overcome. There were times when I really wanted to go home, like when I was projectile vomiting after a bad bout of heatstroke and food poisoning, or when there was no running water, electricity, internet or toilet paper at the hospital. Those were the times I longed for the conveniences of my apartment in London. However, these feelings would pass, and I learned to make do like everyone else here, the flashlight on my cheap Nokia phone turned out to be the best and most used feature!

Overall, travelling abroad, especially to developing countries, really gives you a different perspective on life. You finally learn what it means not to ‘sweat the small stuff’ and appreciate everything your home country has to offer.

My best tips when traveling abroad?

Learn a few words of the local language, this is very appreciated and will be helpful if visiting rural areas

Allergies aside, try to sample as many new foods as possible. I had some tasty goat stew, ugali, kachumbari, dodo greens, cassava, fish eyes (by accident), African eggplant, sorghum and millet porridge, matoke and large quantities of various tropical fruits during my stay here. Some things tastier than others, but always worth it to say “yah I tried that” and get a feel for the local culture and flavours

Smile, be friendly and greet people! In Rwanda, it is very common to say hello to strangers on the street, wave at all the school children, and shake hands before beginning a conversation with anyone.

If your Department Head ever calls you into her office and says “how about going to Africa next semester?’ do yourself a huge favor and say yes 

March Superfood of the month is …. Avocados!

There is an avocado tree in our front yard that likes to drop fresh, ripe avocados right at our feet. Although it hasn’t been producing avocados lately, this is no problem because Kigali is filled with avocado trees, and one giant avocado only costs 100 francs (1/6 of a dollar) to purchase!

I LOVE avocados, I put them on everything and in everything I eat. It is an extremely healthy and versatile fruit (not a veggie) which offers numerous health benefits.

Let’s start with the numbers, sure avocados are high in fat in calories, but these are GOOD FATS and fill keep you feeling full afternoon

A typical avocado has 240 calories and 22 grams of fat, but the fat is composed mainly of healthy monounsaturated fats.

One avocado has 10 grams of fiber, 3 grams of protein and is relatively low in carbohydrates, making it a great snack for people following a low carb/paleo lifestyle

They are a good source of vitamin K, folate, potassium, vitamin E, magnesium, vitamin C, and Vitamin B6.

Avocados are considered to be heart healthy foods, and when eaten as part of a healthy diet, can help lower your cholesterol and risk for cardiovascular disease.

To tell is an avocado is ripe, give it a gentle squeeze in your hand. The avocado should feel firm, but with gentle pressure. If only unripe avocados are available, place in a brown paper bag at home and store at room temperature. Once ripe or opened, store the avocado in the fridge. If you don’t use a whole avocado at once, keep the pit IN and sprinkle a little bit of lemon/ lime juice and store in the fridge to prevent browning.

So you’re new to avocados and don’t know what to do with them, here are some of my favourite ways to serve and enjoy

1. Guacamole- this was an obvious choice, mashed up, and mix in red onions, lime juice, garlic, chili powder, tomatoes, a dash of Bragg sauce and garnish with cilantro.

2. Cut into thin slices and put on salads, soups, chili or in sandwiches

3. Serve as an appetizer for two, cut a small avocado in half, remove the pit and fill with finely diced tomato, onion and a drizzle of balsamic vinegar

4. As sushi restaurants, order rolls containing avocado or make your own homemade sushi or rice wraps and fill with slices of avocado and cucumber and a protein source of your choice

5. Instead of putting mayo on your sandwich or in egg/tuna salad, use mashed avocado for a rich and creamy taste

6.. Avocados are great to bake with! Replace the butter in a recipe with avocados, make brownies using avocados (http://www.tgipaleo.com/2012/02/16/avocado-brownies-2/), or blend in your food processor for a delicious chocolate vegan pudding or fruit dip (http://www.inspirededibles.ca/2012/10/chocolate-avocado-pudding-with-coconut.html)

Happy Eating 

No gym? No money? No problem! Say Good-bye to Excuses!

My parents asked me the other day what I was doing for exercise in Rwanda since I didn’t have a gym. At the hotel in Kenya, there was a small exercise facility that was surprisingly well stocked with barbells, benches, Swiss balls, mats and aerobic equipment. Here in Rwanda, no such thing exists.

However, this is not a problem because the “land of a thousand hills” offers plenty in terms of exercise. To and from the hospital everyday, I walk (more accurately hike) over two hours, up and down, some very steep hills. By the time I get to the hospital or home, I am covered in sweat, sun burnt, dehydrated and out of breath. However I can’t complain because it’s great having a morning walk to wake me up, and I look forward to the walk home after sitting at a research desk all day.

Just because you don’t have access to a gym doesn’t mean you can’t workout. In fact, I believe that simply living active and moving your body every day is MUCH better than running on the treadmill for 30 minutes, but driving to and from work and sitting slumped over at your desk all day.

 In addition to my daily commute, I set out a towel on the bedroom floor where I practice yoga and Pilates on a daily basis. On the weekends, I scour Pinterest for no equipment workouts (jumping jack, squats, mountain climbers etc), and use the benches at the local park for push-ups and triceps dips. None of these activities cost me a penny, don’t require any fancy equipment, and you can easily modify the intensity depending on how you are feeling.

Staying fit or being healthy doesn’t mean you have to become a gym rat. Wake up a little earlier and walk or bike to work instead of driving. Turn on your music and do some gentle yoga every morning before breakfast. Simple changes add up, and before you know it, you’ve gotten your 30-60 minutes of recommended daily physical activity taken care of!

Got any plans for Valentine's Day?

Oh Valentine’s Day.

Whose idea was it to create a holiday that leaves half the world depressed because they are alone and single, and the other half with tacky teddy bears, cheap, crappy chocolates, overpriced dinners and an empty wallet?

I’m not a fan of Valentine’s Day, because I think you don’t need a holiday or materialistic items to show your love for a significant other, your family and your close friends, but I do love an excuse to eat some delicious dark chocolate and uncork a bottle of red wine!

Valentine’s Day doesn’t have to be full of gluttony and sugary treats. Instead of those stupid conversation hearts that nobody actually likes, or cinnamon hearts that leave you with your mouth burning, try some of the following Valentine’s Day recipes posted by the beautiful and talented Elana (http://www.elanaspantry.com/) that will not doubt be a hit on this special day.

Why do I suggest red wine and dark chocolate?

-Dark chocolate contains heart healthy polyphenols called flavanols that have been shown to decrease blood pressure and reduce your overall risk for cardiovascular disease

 

-Dark chocolate can help control your blood sugar levels and has been shown to reduce insulin resistance. Dark chocolate is also low on the glycemix index, so it won't cause huge spikes in blood sugar levels.

 

-Dark chocolate tastes good! Eating a small square of dark chocolate on a daily basis can help keep cravings for sweets at bay.

 

- Choose a good quality, organic, fair-trade, minimum 70% cocoa chocolate bar for the greatest benefits

 

-If given the choice, always choose dark chocolate over milk or white chocolate, think quality NOT quantity

 

Now, what about that delicious glass of red wine?

 

-The antioxidants in red wine can help lower cholesterol

-resveratrol, a natural compound found in the skin of the grapes can help control blood sugar and keep your memory sharp

- Red wine brings big flavor and excitement to your meals, nothing pairs better with a filet mignon or leg of lamb than a big, robust glass of red wine

My top picks- Chilean Merlot, Australian Shiraz and Argentinean Malbec: Don’t feel the need to break the bank either; there are plenty of delicious, well-priced wines ($10-15) out there.