Top Brain Boosters to Add and Brain Drainers to Drop From Your Shopping List
The foods you have in your pantry and fridge may be helping or hindering your brain. Dr. Christopher Calapai DO, a New York City Osteopathic Physician board certified in family and anti-aging medicine explains that the foods we choose have a lot to do with how sharp, attentive, alert, focused and happy we feel after they are consumed. Certain foods may taste great have additives in them that literally cloud our brains and leave us sluggish and dull headed. The opposite is also true. We can eat certain foods and feel a charge of mental energy and focus. We spoke to Dr. Calapai and got a quick list of foods that boost and drain the brain. Which ones will you add and remove from your shopping list?
Brain Boosting Foods to Add!
1 Nuts and seeds
Nuts and seeds are great sources of vitamin E. Higher levels of vitamin E correspond with less cognitive decline as you get older. Add an ounce a day of walnuts, hazelnuts, Brazil nuts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed, and un-hydrogenated nut butters such as peanut butter, almond butter, and tahini. Raw or roasted doesn't matter, although if you're on a sodium-restricted diet, buy unsalted nuts. “Adding nuts to your diet can aid in decreasing levels of enzymes that lead to protein plaques from forming and dementia. Nuts can also reduce brain inflammation, keep blood pressure low, key for preventing stroke,” explains Dr. Calapai.
Blueberries
“I eat these daily and encourage patients to add blueberries to as many things as possible. They’re great on their own, added to a shake, to oatmeal, or even to a salad,” says Dr. Calapai. Blueberries are tasty and sweet and loaded with antioxidants. They’re packed with vitamin C, K and fiber and pack high levels of gallic acid, making them especially good at protecting our brains from degeneration and stress. “Studies show that eating blueberries can boost focus and memory for up to 5 hours,” adds Dr. Calapai
Broccoli
Broccoli is one of the best brain foods out there. Thanks to its high levels of vitamin K and choline which is a B vitamin know for aiding brain development keeps memory sharp and protects the brain from later decline with age. It’s also loaded with vitamin C. Just one cup provides you with 150 percent of your recommended daily intake. Its high-fiber levels makes you feel full quickly, too. “People hear broccoli and roll their eyes thinking it’s bland a boring. Think of broccoli as a canvas ready to be painted with spices and flavors, offers Dr. Calapai. Try stir frying with a bit of olive oil, red pepper flakes, salt, and pepper. Add in a spoonful of orange or lemon juice and it gets this nice sweetness to it.
Fish
Salmon, mackerel, tuna, and other fish are rich in heart-healthy omega-3 fatty acids, including docosahexaenoic acid (DHA). DHA seems to be very important for the normal functioning of neurons in the brain. Eating more fish often means eating less red meat and other forms of protein that are high in artery-clogging saturated fats. “People who are lacking in Omega 3’s can experience mood swings and feeling edgy or negative. Omega 3’s have been know to be mood boosters in addition to enhancing focus and memory,” says Dr. Calapai.
Avocado
This creamy treat is also a rich source of the antioxidant vitamin E. Research suggests that foods rich in vitamin E—including avocado, which is also high in the antioxidant powerhouse vitamin C—are associated with a lower risk of developing Alzheimer’s.
Brain Drainers to Drop!!
Partially Hydrogenated Oils
There is zero reason to ever eat foods that list "partially hydrogenated oils" in their ingredients list. It's code for trans fats, which, in addition to upping your risk for obesity and damaging your heart health, can cause serious brain drain. “Diets high in trans fats increase beta-amyloid, peptide 'plaque' deposits in brain associated with Alzheimer's disease. One study published in Neurology found that people who consumed high levels of trans fats had lower cognitive abilities and smaller brains later in life,” says Dr. Calapai. Common culprits include fried foods, baked goods, and processed foods. So bake or grill chicken instead of frying it, go for sweet potatoes instead of French fries and avoid anything wrapped in plastic that sits on a shelf for months at a time.
Added sugars
The average American eats 79 pounds of added sweeteners per year which can cause constant insulin spikes and inflammation resulting in both vascular and neuronal damage. One study published in Brain, Behavior and Immunity found that large amounts of sugar cause the hippocampus, the brain's memory control center, to become inflamed, meaning it can’t work at 100 percent. Meanwhile, one cross-cultural analysis found that high sugar intake is linked to depression. “Sugar is a big trap because when you eat something sweet there’s a high initially. It feels good at first taste but then once it starts to be processed in the body there’s a heaviness that follows, says Dr. Calapai.
Saturated fat
A diet high in saturated fat can decrease the brain’s ability to fight the formation of Alzheimer's-linked brain plaque. An onslaught of saturated fat also hurts your brain in the short-term. Saturated fat impairs your brain's ability to learn and form new memories within as little as 10 minutes after chowing down. Processed meats such as bacon, pepperoni, pork sausage, or chorizo are examples of very tasty foods that are high in saturated fat. “Look we all like to indulge from time to time and that is fine, but when saturated fats are staples in your diet, then that’s going to take a toll,” advises Dr. Calapai.
About the Doctor:
Dr. Christopher Calapai, D.O. is an Osteopathic Physician board certified in family medicine, and anti-aging medicine. Proclaimed the "The Stem Cell Guru" by the New York Daily News, Dr. Calapai is a leader in the field of stem cell therapy in the U.S. His stem cell treatments have achieved remarkable results in clinical trials on patients with conditions as varied as Alzheimer's, arthritis, erectile dysfunction, frailty syndrome, heart, kidney and liver failure, lupus, MS and Parkinson's. He has worked with Mike Tyson, Mickey Rourke, Steven Seagal, and Gotham's, Donal Logue; and as a medical consultant for the New York Rangers. Connect with him via twitter @drcalapai or at www.drca
Super Slim: New Book Exposes Fool-Proof Blueprint to Losing Weight – Without Dieting or Exercise!
Keith Foster’s ‘SUPER SLIM: The Intelligent Person's Guide to a Slimmer, Healthier & Longer Life’ unravels weight gain, obesity and weight loss in a simple, highly-actionable way that has never been seen before. Taking readers right back to humanity’s beginnings, Foster explains fat’s evolutionary benefits, advancing to the present day’s obesity epidemic and how to fight it without fail. From sunlight’s “secret” benefits to weight loss, all the way to providing high-alkaline food lists, this bold new volume has the power to change the lives of millions.
The prevalence of obesity today makes it abundantly clear that most people, through lack of information, are prone to mismanaging their bodies. According to lecturer and researcher Keith Foster, those who want to maintain a healthy weight and all of the benefits it brings must first understand what helps and hinders the body’s functions.
Based off a lifetime’s research, Foster’s ‘SUPER SLIM: The Intelligent Person's Guide to a Slimmer, Healthier & Longer Life’ explains why the body’s acidic and alkaline balances are not only important, but hold the key to beating obesity and living a long, vibrant life.
Synopsis:
Super Slim is intended as a reference work for everyone who wishes to lose weight, be more healthy and live longer!
It covers a broad range of topics in some depth, all of which have a direct bearing on weight gain, obesity and ill health. By describing the mechanism by which fatty deposits are distributed around the body, Super Slim enables people to clearly understand how to reverse this process.
Super Slim tracks human development from its early beginnings to show why we developed a layer of blubber, what evolutionary purpose this served and how it can be reduced.
It then goes on to describe the bloodstream’s priority, which is to maintain a degree of alkalinity in order to provide adequate levels of oxygen to the cells, (a process which, with the modern sugar-rich diet, necessitates a shunting of acidic toxins (fats) into “storage areas” around the body). These are where fat accumulates, well away from the main circulatory system.
Super Slim goes on to deal with food, providing lists and recommendations as to how you can alkalise your diet. It then touches on a new form of exercise (ideal for the busy person) and a new fertility regime using which it is possible to choose the sex of your children.
Further information is provided on male fertility, plus how to avoid fibrocystic breast disease and how to get rid of stretch marks.
Further yet, on how sunlight helps you to slim, lack of sleep can make you fat and a whole compendium of knowledge on similar vital subjects. These help the reader to be in control of their weight and to become slimmer, more healthy and longer lived.
Super Slim is not a scientific treatise, but simply a very informative book that will help a lot of people to lose weight healthily and keep it off.
“Yoyo dieting is a huge killer, and a vicious circle that over 80% of people encounter,” explains Foster. “Lifelong weight loss is not about a quick-fix dietary change, but about understanding the body’s functions, how it reacts to alkaline foods and how everything comes together to ensure a person can reach their natural healthy weight and remain there for the rest of their life.”
Continuing, “It’s all about giving people the information they so desperately seek, and then empowering them to make actionable, tangible change. According to reviews, it’s working wonders already for people around the world.”
Reviews have been overwhelmingly positive. For example, Julie comments, “This well-referenced work is not a traditional ‘diet’ book with recipes and calorie counting, instead it is an invaluable resource to aid understanding of why it is important to be within a normal weight range and to learn key approaches that can be taken to achieve this.”
Another reader adds, “I got this book because no matter what approach I seemed to take in dieting, nothing seemed to be permanent, and despite some breakthroughs, I was struggling to maintain my weight-loss and would yoyo back and forth between an ideal and a far from ideal weight. Keith's book has helped me to understand the underlying causes of my yoyo weight gain, and the processes the body uses to adapt to a toxic system which then keeps me 'insulated'. With a greater understanding I know feel I am empowered to finally, once and for all, drop those extra pounds for good.”
‘SUPER SLIM: The Intelligent Person's Guide to a Slimmer, Healthier & Longer Life’, from SAGAX Publishing, is available now: http://amzn.to/2kHijcD.
About the Author:
Keith Foster is a researcher, writer and lecturer. He has spent most of his life focusing on unlocking the structure and technology of the ancient worldwide civilization, and also its healing technologies. The past 30 years have seen Keith involved in studying how our current civilization informs its belief systems, with particular emphasis on its current religion – science.
A natural philosopher, Keith's studies have included a wide range of cultures. His latest book The Answer to Cancer – An Electron Deficit Condition, coupled with the follow-up seminars, represents a synergism of these studies.
At 75 years of age and as the father of 7 children, Keith is a fine and vigorous example of how well his understanding of the human condition translates into healthy longevity.
A charismatic speaker whose gift is to make complex subjects simple and easy to understand, Keith’s wisdom, sense of humour and integrity are infectious.
Keith hosts lectures and speaks at seminars all over the world.
YoFiit - Nutritional Bars
I was recently sent some of YoFitt's nutritional bars to try. I loved the packaging. Bright coloured and very informative about what ingredients are in the bar. I also love that they are made locally here in Toronto. I love supporting Canadian companies and even more so when they are made in my city.
The bars contain pre-biotics to help support a healthy gut flora because a healthy gut is the foundation of a healthy life. 11-12 g of fibre per bar. It also has probiotics that serve 2 functions a) sustain a strong gut by aiding at the digestion of carb and protein b) enhance one’s workout experience because in clinical trials, combining this probiotics strain with protein enables the easier protein absorption and as such reduces soreness post workout and allows for quicker muscle. The bars have no more than 5g of sugar. They are nut-free, vegan and gluten-free. They also have high in trace minerals such as magnesium, manganese.
What's really unique is that there are 3 bars scientifically formulated based on your needs throughout the day:
1.Morning fibre bar provides 49% of your fibre needs for the day. You are halfway through with just one bar!
2. Midday Energy bar is the pick-me-up kind of bar when you feel like you are crashing in the office or on the road around 3 pm. Full with antioxidant such as goji, cacao, quinoa, this is the perfect bar for on the go adventures.
3. All day protein bar is the ultimate protein companion bar. Optimal ratio of protein, fibre and sugar. 15g of protein / 12g of fibre / 5 g of sugar per 55g bar.
If you are looking for a natural bar these are a great source. I especially like that the 3 bars are specific to the different needs at different times of the day. They taste very clean and healthy. Give them a try and let me know if you like them.
Have you been searching for an Organic Energy Drink? I was recently sent a brand to try. My friends over at Pilots Friend sent me a case of their product. A clean organic energy tonic. Crafted in Italy by Doctors for Pilots. A blend of 14 natural & organic botanical extracts and fruit juices. The blend is made from 100% natural ingredients.
A lot of people give me slack for drinking energy drinks because of the chemicals in them. Well here is your alternative. None of our ingredients have been genetically modified and no animal by-products have been used. There are natural herbs and plant extracts in it that are organically grown. There is also a varied, finely balanced assortment of caffeine derived from cola nuts and Guarana seeds.
The Ingredients have:
No Artificial Sweeteners
No Taurine
No Artificial Flavours
No Preservative
Since I am on prep and can't taste test it I had Sean do it for me. He said that it tastes natural, fruity and clean. The down side is that the containers for each drink are small but the upside is that they come with a lid. You know how most energy drinks you can't reseal. This had a cool cap that goes on the top so that you can save it for later or reduce spilling if you are walking around or traveling with it in hand or a cup holder!
Thanks so much Pilots Friend for sending me a sample box.
Let me know if you guys try the product and if you liked it!
This week I was invited to a new product launch. The product was for Meta http://www.metawellness.com/ for their new appetite control product. The session was very informative, well set up and interactive.
After a Meta Wellness nutrition specialist (who was very friendly and informative) helped us learn what type of snacker we were we had the opportunity to try the product in an interactive way. We got to make a smoothie with it. Firstly I have been using meta for quite some time in my prep diets for both myself and my clients to get the proper amounts of daily fibre that they need. I have never thought to make it into a smoothie.
There was a cute laid out counter with ingredients and a recipe to follow but they also gave us the option to free style it. Which I chose because Im not allowed any fruit since I am prepping. I put water, ice, spinach and meta. Since meta is orange flavour it was honestly so delicious! I am going to start adding the recipe into my client programs because it was very satisfying.
Orange Smooth Meta Appetite Control is a tasty fiber powder you can add to cold drinks up to 3 times a day with meals.* It’s also available in a delicious Pink Lemonade Quench flavor and an Unflavored Smoothie Enhancer that’s easy to mix into your smoothies—and your daily routine as an appetite suppressant. I can’t wait for these two new flavours to launch in Canada! It is also free of sugar and gluten, Meta Appetite Control is not only healthy—it’s a treat for your taste buds.
is not only healthy—it’s a treat for your taste buds.
Meta Appetite Control has been proven to help you feel less hungry between meals.* Its main ingredient is the super fiber psyllium fiber. It’s a natural fiber that forms a gel in your digestive system, slowing absorption and digestion, which aids in the sensation of fullness and acts as an appetite suppressant.
They gave us a cute little gift bag with the product and our own personal blender! Thanks so much Meta! http://www.metawellness.com
I give this product a 10/10 for the simple fact its a great way to supplement your fibre, curb cravings and it tastes delicious!
Many don't want to admit it, but sugar addiction is real. Scientist and researchers have even been known to say that sugar addictions can be just as strong as drug addiction. As a recovering sugar addict, I can say that the struggle is real, BUT, like with everything, you can free yourself of the cancer causing, weight gaining, leaky gut addiction. Below are 8 tips on things you can start doing TODAY to break the addiction.
Don't worry, they're practical and we can definitely do them together.
#1 Take Responsibility and then control of yourself
Though addictive personalities do exist and sometimes the excitement we receive from eating sugar and bad foods as a result of increased dopamine levels is real, you have to realize that you got yourself here, so it's time to take some responsibility. You can't blame anyone. Remember that if you can't control anything else, you can control the food that you put into your system. One of the first signs of self respect is how you treat your body and how serious you take your health. Eating healthy, exercising and taking care of yourself physically and mentally is a sign of self respect, so take responsibility and control. You do this and I guarantee you that you'll demolish the other tips!
#2 Consume a diet of healthy fats, protein and fiber REGULARLY
Believe it or not, you can cure your sugar addiction just by incorporating certain foods in your diet and taking others out. A healthy meal that can help you kick the addiction should consist of healthy fats, protein and fiber. Each one of these meal components does something to help stabilize your blood sugar levels or insulin levels which will in turn help you to not crave sugary foods.
What are some examples of this food? I'm glad you asked.
You should be eating healthy fats. Examples of these nuts (almonds are a big plus), seeds, olive oil and coconut oil. If you cut bad fats and carbs, your body will not only stop craving sugar but will become a fat burning machine! Who doesn't want that?
You should also consume protein. This means that you can and should be eating meats (try to stick to grass fed and organic... you don't want all of the hormones that are in a lot of meat), seafood like wild caught salmon, eggs and dairy like cheese, greek yogurt and milk. Be careful with your yogurts! A lot of the yogurt on the market is filled with sugar, so it might be best to stick to plain greek yogurt when you start on this journey.
Last but not least, you should also start incorporating more fiber in your diet. You can do this with food or supplements, but of course food is always best. Ways you can increase your fiber is by eating fruits, but the best fruits to eat when you're trying to kick a sugar addiction are berries so strawberries, blueberries, blackberries, raspberries. Veggies and beans are a plus as well. You also can rely on chia seeds and flaxseed.
By eating like this, you can balance your insulin levels and conquer your sugar cravings.
#3 STOP eating processed foods
It doesn't take a nutritionist to tell you the horrible effects of eating processed foods. Just look around you. Completely eliminate processed foods or even packaged foods for your diet. Most of them are full of sugar and it goes without saying that you should stop eating processed sugars if you want to take back control of your body. You should be eating whole foods. This means that if something you're eating has an entire list of ingredients, you probably shouldn't be eating it! Instead, trade those processed and packaged foods for whole foods and foods from the ground. Processed foods not only contribute to sugar addiction and weight gain but the chemicals in them can cause depression, mood swings and disease, so completely let them go if you want to kick your sugar addiction.
#4 Decrease your carb intake to only GOOD carbs
Consider doing a white out. No white bread, rice, pastas, grains, etc. That means If you want to completely break yourself of the addiction, you should definitely reduce the carbs that you eat. So say goodbye to the bread, pasta and starches.
#5 Drink teas
Take advantage of shops like DavidsTea, Teavana and your local tea shop or just brew your own. I can personally tell you that teas help with sweet cravings. Train It Right's very own Alicia Bell has been suggesting finding a tea you love to clients for YEARS and it's proven to be super effective.
#6 Take supplements
If you're really struggling, try taking a chromium supplement in addition to a healthy diet! Also, there has been an increased interest in probiotics and rightly so. These days a lot of us are suffering from leaky gut and other gut issues because we have too much bad bacteria in our bodies. Get back on track and balance things out by incorporating a probiotic of your choice to your diet.
#7 Exercise
This is SO important. It's as equally important and effective for your physical as it is your mental. Never forget that exercise is one of the most underutilized antidepressants. Exercise releases the same 'feel good' hormone that's released when you're eating sugary foods, so get the same feeling but way better, lifesaving benefits.
Also, be sure to engage in exercise such as HIIT (which Train It Right has an e-book filled with amazing HIIT workouts), weight training, yoga and pilates. These forms of exercise will help you reduce your sugar cravings.
#8 Educate Yourself
Educating yourself can be the most important tip on this list to kick a sugar addiction. Learn what researchers and physicians have found to cause sugar addiction, the science behind it and continuously learn things that you can do to kick the habit. Make learning and educating yourself on topics that will help you feel better and look better a part of your lifestyle!
Try these out and let us know how your quest to greatness is going in the comments!
What’s Not So Sweet About Sugar? - Guest Blog
By now you’ve probably heard that sugar isn’t good for you, but do you know exactly what that means? Many people don’t understand why exactly sugar is detrimental to their health, and they’re not sure how to limit the amount of sugar they consume.
If you want to learn more about sugar’s effect on your brain and body, read on for more information about its harmful effects and tips to avoid it.
Obesity
Scientists have been telling people for some time that obesity rates are rising in both children and adults, and much of this rise can be attributed to excess sugar in the American diet. Whether it’s soft drinks, pizza, or fast food meals, sugar is added to almost every processed food that people eat. Constant sugar consumption leads to a higher calorie intake, which leads to weight gain.
Even worse, sugar has no nutritional value. There are no vitamins or minerals in sugar and no essential nutrients that contribute to your daily diet. Since you should only eat a limited number of calories each day, making sure all your calories are nutritionally dense and worthwhile is a crucial aspect of a healthy weight.
Addiction
If it were easy to give up sugar, everyone would do it, but it’s not easy, and for some people, sugar is just as addictive as alcohol or drugs. In fact, for people with addiction issues, lessening their sugar intake isn’t enough. Just like an alcoholic or drug addict, they need to abstain from sugar entirely or risk being pulled back into addiction.
Even if you aren’t addicted to sugar yet, you should definitely be concerned about its addictive properties. Avoid it like you avoid cigarettes or other harmful drugs.
Disease
Excess sugar in the diet can lead to Type II diabetes, and it can also be responsible for many other conditions, including:
High blood pressure
Fatty liver disease
Metabolic disorder
Insulin resistance
Don’t forget that sugar also causes tooth decay, which can lead to painful and expensive dental procedures. If you need a little extra encouragement, do an internet search for tooth decay or fatty liver to get a sense of what excess sugar can lead to.
Read Labels
Sugar is hidden everywhere. Without reading the label or requesting nutritional information, you might not know that there’s sugar in many of the products you eat every day including:
Jarred tomato sauce
Canned soup
Fat free salad dressing
Barbecue sauce
Multi grain crackers
Fast food French fries
Educate yourself, so you know all the ingredients in what you’re consuming. Once you know exactly what you’re eating, you’ve taken the first step on your journey to make healthy decisions.
Substituting Fruit
If you have a sweet tooth, try substituting fresh fruit (not dried fruit) for other sugary treats. While fruits may contain sugar, it’s a different type of sugar. More importantly, fruits are nutritionally valuable, unlike simple sugar, and contain many vitamins and minerals. The fruit fiber helps to moderate how the body responds to sugar and blood sugar isn’t spiked so quickly or so high when fruit sugar is introduced with fruit pulp and fiber.
Be aware that fruit juice isn’t the same as whole fruit. While it does have vitamins, it lacks the fiber of whole fruit and often has added sugars as well.
Talk to Someone
Because sugar is in so many foods and has such a strong pull on many people, it might be helpful for you to talk to someone. Whether it’s a psychologist, nutritionist, or life coach, talking to an expert can help you understand the addictive properties of sugar and why it’s so important to cut it out of your life.
Taking a holistic approach to controlling sugar and improving your diet makes sense if you consider that this is a life change to improve your health, not just a temporary diet fix.
Curbing Cravings
Evidence has shown that some natural supplements curb sugar cravings. If you’re not having luck cutting sugar out of your diet on your own because of your intense cravings, try nutritional supplements. Check with your doctor and ask if the following might help you control your sugar cravings:
L-glutamine
Magnesium
Chromium
Eating Better
Now that you have some information regarding the harmful effects of sugar, go ahead and research the ways in which you can live a healthier, less sugary life.
Author Bio:
Carl Turner is a freelance writer and a health enthusiast from Los Angeles, California. With his expertise in health and medicine, he enjoys helping his clients reach their optimal health. When he is not busy with work, he publishes informative articles on news and media outlets around the world.
Looking to eat well? Keep it simple to make it stick
Stock a smart pantry to stay on track
At the start of 2017, many of us vowed that this year would be different. In 2016, we were too busy to grocery shop, our kids turned their nose up at dinner – so we caved and got takeout more than we’d like to admit. But this year it was going to be different. We were going to eat better, take proper care of ourselves and our families, and not fall into the same traps. But chances are old behaviours have already started rearing their heads, prompting many of us to ask: what am I doing wrong?
You’re doing nothing wrong. Contrary to popular belief, it can take anywhere from 18 to over 250 days to form a new habit. Every single one of us operates on a different timeline, which means our environment greatly influences our success. And when it comes to forming new eating habits, what we keep in our kitchen – or put in our pantry – can sway what we actually end up eating.
Not to mention, getting a meal on the table during the week is no easy task. There is a reason why dinnertime has earned the title of the “witching hour.” From picky eaters, to turning into a short-order cook, or being just too tired to shop, these parental pain points have us yearning for a mid-week win. Well, wait no longer. Help is on the way, with the Minute Rice® #WeekdayWin Challenge. Need a 15-minute recipe for a real? A meal your picky eater will actually eat? Our #WeekdayWin network - a community of moms, foodies and family experts - has the answers. For the next eight weeks, our network will uncover the best, mom-endorsed recipes and meal planning tips to solve the most common pain points for Canadian families. Sourced from their community of moms, our network will help families across Canada to create a new habit with simple meals they can feel good about. After all, who knows better than Mom?
So just what are those dinner time dilemmas for parents?
Shop your pantry for that mid-week win.
Recent Canadian Minute Rice® Research confirms that eight-in-ten women (82%) say that when they’re too busy to grocery shop, they rely on a stocked pantry with key items like rice, pasta or olive oil to prepare easy, wholesome meals at home. As much as many of us romanticize the idea of the daily, European-style shop, our busy North-American lives rarely – if ever, during the week – allow for it.
“When you spend as much time online as we do, you can be lured into falsely believing that every meal you make needs to be an original creation, with carefully-sourced ingredients that were bought day-of,” says family food blogger and #WeekdayWin Network member Julie Albert, who co-founded Bite Me More with her sister Lisa Gnat. “We love cooking like that occasionally, but we can’t do that every day. Our pantries are packed with simple basics that we can quickly match up with a few other ingredients to satisfy our families when we have lots of other things going on,” echoes Lisa.
Kid Friendly meals? The struggle is real.
Every parent has experienced it in one form or another – the long-faced, pouty-lipped expression coupled with an “I don’t want to eat this” (or on worse days a “you can’t make me.”) Minute Rice’s study reveals that nearly four-in-ten parents admit to struggling to find kid-friendly meals their family will eat, and 36% avoid dinnertime altercations altogether by preparing a different meal or dinner for their kids than they do for the adults.
If the adults want fish and veggies with rice, it’s easy enough to substitute scrambled eggs in place of fish, or fruit in place of veggies, without having to create a second full meal from scratch. Interestingly also, a person’s willingness to do this may somewhat depend on where they live: the research shows that people in Ontario are almost twice as likely to customize meals for kids as those from the Prairies.
“Between school, work, and activities many parents have limited time with their kids these days,” says Julie. “Many simply don’t want to spend family time fighting over dinner. Pantry ingredients like instant rice allow for easily adaptable meals that every member of the family can enjoy.”
In keeping with these sentiments, the majority of women (79%) feel that meals they can make at home in 15 minutes, with fewer ingredients, make their life easier during the week. And simple ingredients can help solve that dinnertime dilemma.
Wholesome doesn’t have to be pricy.
The study also revealed that 67% of Canadians want their family to eat wholesome and natural foods, but they feel it’s expensive to do so consistently. In reality, it doesn’t have to be. There are many wholesome foods available that don’t cost an arm and a leg – and many of them can live in your cupboard, which can come as a surprise to some Canadians.
For example, half of us don’t know that instant rice is simply rice that’s been partially pre-cooked, a fact men and women equally agree on. One in four of us admit to not knowing what instant rice is at all.
“Rice is a grain we’ve been eating for thousands of years, that is simple, delicious, naturally fat-free, gluten-free, and non-perishable,” says Norma D’Onofrio, Senior Brand Manager, Minute Rice. “Our instant rice is just rice that’s been partially pre-cooked and dried so that people can save time at home. No additives, and it’s just one ingredient. It’s really that simple.”
This means that those who stock their pantry with staples such as instant rice are in a position to save cooking-time, while also eating a wholesome grain that’s been around for ages.
“Once you’ve decided that rice is going to be a part of the family meal, you only have to select a veggie and a protein to complete your plate,” says Lisa. “A simple solution is imagining your meal in terms of ‘thirds’. Pairing a grain, a serving of vegetables and a protein – like beef or chicken – can be your family’s formula to making dinner time easy in three simple steps.”
What’s your #WeekdayWin?
Most Canadians decide what’s for dinner about an hour before they start cooking, and when you’re in the middle of your busy week, it’s fair to assume that creativity is waning. So start your year off right by following #WeekdayWin for our network’s inspiration, tips, and the winning mom-tested recipes tasted and scored by our network of savvy moms and Canadian families. And there’s more. This February 8th, Bite Me More will provide some mid-week inspiration on our Facebook Live debut which tackles 15 minute meals (for real). Need further motivation? Visit MinuteRice.ca for versatile, delicious and easy 1-2-3 meal ideas and see our network in action.
You’ll soon get used to the satisfaction of consistently getting a meal on the table that’s good for your family – and that you can feel good about serving. Achieved your first Weekday Win? Celebrate with us and share your #WeekdayWin to inspire others. We’ll bask in your glory, and you may even have the opportunity to be showcased on our site.
-30 –
About Minute Rice: Made by the Catelli Foods Corporation, Minute Rice pre-cooked instant rice is available in tastes and formats that suit all palates. Wholesome, 100% Natural, Premium Long Grain White Rice; Premium Whole Grain Brown Rice - that’s ready in ten minutes; convenient Ready to Serve Cups; flavourful Basmati and Jasmine varieties. For more information, visit MinuteRice.ca.
About the Research Study:
A survey of 1578 Canadians was completed online between November 28th and December 1st 2016 using Leger’s online panel, LegerWeb. A probability sample of the same size would yield a margin of error of +/-2.5%, 19 times out of 20.
We've all seen the post on Instagram that says a Sunday well spent brings a week of content. We over here at Train It Right couldn't help but agree! Sunday's are a great day to relax, reset and get ready for the work week ahead. But like many, you're probably on a journey of health and fitness. Eating clean and sticking to a plan can be one of the hardest parts of your journey. The best way to combat failure in this is planning and prepping. Though there are many food prep companies (and they are great) prepping your own food can be simpler and easier than you think.
Here are a few tips to help you ease into prepping your own food:
* Create a grocery list based on your food plan and shop the day before prepping
* Lay out all of your containers
- Use your open counter space to house your containers and place the food in the containers as you go. So when your spinach is ready go ahead and ration it out for each meal as you go.
* Cook all at once
- The cool thing about a full kitchen is several appliances. Example... You can bake your fish or and chicken in the oven while cooking your sides such as spinach, kale, broccoli and more on the stove top. Multitasking at its finest!
- You can also make use of the racks in the oven and bake several items at once. Just keep strict watch of the timer.
* Wash the dishes as you go
- This helps with clean up which speeds up the process. A secret of all chefs!
*Remember why you're doing it
- Lets face it, some of us just don't like to cook. With that being said, remember why you're investing the time now. Not only are you sticking to your meal plan to ensure you meet your goals, but you're saving time and money!
Happy meal prepping.
So we're all on our fitness kick right now and it's going strong... UNTIL you start craving a midnight snack. Though eating at night isn't as bad as you might think, if your patterns are like the average persons, you're more inclined to eat sugary, salty, processed, unhealthy foods when hunger strikes at night (after dinner). I'm sure it doesn't happen often, but it happens, and the best way to handle attacks are to be prepared for them. When you fail to plan, you plan to fail. So here are 5 'surprise I'm hungry' midnight guilt free snacks that you can have in your house so that you're not tempted to run to the Convenience Store and grab chips, candy and all the processed junk that will set you back.
#1 Water - Often times we think we're hungry but in actuality we're just a little parched. Did you know the same signal from our brain that's released for thirst is also released for hunger? So before you reach for something to eat, try something to drink. It's so helpful to keep a bottle or glass of water near your bed. Not only for those 'I'm feeling hungry moments, but also for the morning... But we will talk about that another time.
#2 Berries - Strawberries, blueberries, blackberries, raspberries... Though they're a fruit, and if your goal is to lose weight, you shouldn't consume LOADS of it, it's totally okay to snack on a few berries if hunger strikes and it's late. Just don't go overboard. Not to mention, they're low glycemic foods, so snack away.
#3 Tea - There's nothing like an evening cup of tea. Not only can it help curb your appetite, it can be soothing and can help you relax. Who doesn't want that at night? Try a chamomile tea, or one of your favorites. Just remember to stay away from anything with a high amount of caffeine that'll keep you up all night.
#4 Nuts - If you're not allergic, nuts are always a good choice for a midnight snack. Feel free to grab a hand full of nuts with a glass of water and it's sure enough to take off the hunger edge and not heavy enough to keep you up or make you feel uncomfortable. This food full of healthy fats is not only a good midnight snack, but a snack that's great anytime in moderation!
#5 Banana Ice Cream - If you're on a fitness journey, it's important to keep a few bananas around the house. Especially frozen. Not only are frozen bananas great to throw in for your smoothie, they're great to make ice cream with. Grab those frozen bananas, blend them up until they're creamy and there you have it... Banana Ice Cream. Definitely a fan favorite.
TRAIN IT RIGHT NEWSLETTER
Sign Up and get a free 7 day Train it Right HIIT Program!
