Tasty Tuesday's

Why Diets Fail

If you’ve tried — and failed — to lose weight, you’re certainly not alone. Up to 95 per cent of diets don’t work, according to Reader’s Digest.


Here are four reasons why your diet fails:
1. It’s too strict. You end up bingeing on foods that “aren’t allowed.”
2. It’s short-sighted. Go for long-term lifestyle change, not short-term satisfaction.
3. It’s too demanding. Go for gradual change and indulge a little.
4. You don’t exercise enough. Add a mix of different physical activities you enjoy.

Changes you should make to your eating habits:

1. Eat smaller portions more often.
2. Don't eat until you feel extremely full.
3. Eat slow to allow your body to digest the food.
4. Have your food prepared before hand (fruits and veggies already cut) so when you get home from work it makes it easier to grab and make.

Enjoy this tasty recipe that will leave you feeling full and satisfied.


Chicken jasmine (Caribbean)

Makes 4 servings

Ingredients
■1 lb (450 g) boneless, skinless chicken breast cut into ½ inch/1 cm squares
■1 tbsp (15 ml) olive oil
■2 cloves of garlic, chopped
■1 tsp (5 mL) ground ginger
■1 tsp (5 mL) black strap molasses
■1 sprig of fresh thyme or ½ tsp/2 mL dried thyme
■1 cup (250 mL) diced Spanish onion
■½ cup (125 mL) carrot, cut julienne
■1 cup (250 mL) diced red peppers
■1 cup (250 mL) diced green peppers
■1 cup (250 mL) bok choy, chopped
■1 tsp (5 mL) dried oregano
■Pinch of cayenne pepper
■1/8 tsp (0.5 mL) salt


Directions
1.Heat oil in a large fry pan over medium heat.
2.Cook the chicken, stirring often for about 10 minutes or until no longer pink inside.
3.Add garlic, ginger, molasses, thyme, onion and carrot. Cook for 2 minutes.
4.Add the peppers and bok choy. Cook for 5 minutes.
5.Sprinkle with oregano, cayenne pepper and salt.
6.Serve with baked sweet potatoes.

Nutritional information per serving
(1 ¼ cups/300 mL)
■Calories: 207
■Protein: 27 g
■Total fat: 5 g
■Saturated fat: 1 g
■Dietary cholesterol: 67 mg
■Carbohydrate: 12 g
■Dietary fibre: 3 g
■Sodium: 150 mg
■Potassium: 651 mg

Tasty Tuesday's

Snacking

Snacking shouldn't be something that you shy away from.  Instead, you should welcome it.  Eating 3 meals a day with snacks in between will not only help you keep your portion sizes small, but it will also keep you less hungry throughout the day.  This will inturn keep your blood sugar levels steady and make you alert as opposed to falling asleep at your desk because of blood sugar deficit.  Bringing a lunch and snacks with you to work is always the best way to monitor what you are consuming, however, sometimes your day isn't so perfect and you are forced to rush out the door in the morning without preparing a meal in advance causing you to have to purchase fast food.  If this is true for you, try to make the healthiest choices possible by substituting salad for fries or water for soda. 

Choosing the proper snack is difficult when a chocolate bar is staring you in the face begging you to eat it.

Some healthy snacks to keep in your car, desk or bag:

• Nature Valley Crunchy granola bars 
• Nuts (unsalted almonds)
• Muesli or Kashi Cereal
• Whole Wheat Rice Cakes

Why crunchy granola bars?  They are more nutritious especially if you can get them nuts or fruit.  Granola bars (such as Dips) contain a lot of hydrogenated oil (a.k.a. the evil Trans-Fat).  You know when you bite into one and it's chewy and stuck together?  This is an indication that hydrogenated oil has been used in the product.

Nuts should be consumed in small doses.  Although they have healthy omega fatty acids, too much can be harmful to your body.

Cereal can be nutritious, however, make sure to read the label before purchasing.  Many cereals contain high doses of sugar.  Even some Kashi cereal isn't all that healthy for you.

Rice cakes don't have a lot nutritious value to them but they will definitely hold you over if you're really hungry.  You would not want to overconsume these; 1-2 should be more than enough.

We have all been guilty of snacking on the wrong foods at one time or another but it is out duty to gain longevity out of our lives, not diminish them.  If you have a challenging time finding the right foods to grab when you're hungry, try making these easy Muesli Cookies.  They are tasty and super nutritious.  It's only fitting that this recipe would be found on the Hearth and Stroke Foundation Website.

Mmmuesli Cookies

Makes 15 cookies

Introduction

These cookies are very easy to make and are much healthier than most store-bought varieties. Take a whole batch to work and brighten everyone's day!

Ingredients

• 2/3 cup (150 mL) non-hydrogenated margarine
• 1/2 cup (125 mL) brown sugar, packed
• 1 tsp (5 mL) vanilla extract
• 1 egg
• 2 cups (625 mL) Swiss muesli cereal
• 1/2 cup (125 mL) whole wheat flour
• 1 tsp (5 mL) baking powder
• 1 tsp (5 mL) baking soda
• 1/8 tsp (1 mL) salt

Directions
1.Preheat oven to 375°F (190°C). Line a cookie sheet with parchment paper.
2.In a large bowl. Mix margarine and brown sugar together.
3.Add the rest of the ingredients and mix with a large spoon.
4.Spoon 2 tbsp (25 mL) portions of the batter onto a cookie sheet (makes about 15 cookies) and bake for 10 minutes.

Nutritional information per serving
(1 cookie)

• Calories: 116
• Protein: 2 g
• Fat: 4 g
• Saturated fat: 1 g
• Dietary cholesterol: 9 mg
• Carbohydrate: 18 g
• Dietary fibre: 2 g
• Sodium: 155 mg
• Potassium: 125 mg