Tasty Tuesday's

4 lower-fat food swaps

Get a healthier diet with three lower-fat food swaps you can find in the grocery store.  Keep in mind these substitutions are for the days you don't have a lot of time to cook or need a quick snack on the go.  Always try your best to cook with whole, natural foods, not frozen or processed foods.

 

Make lower-fat choices

Health Canada recommends consuming about 27 to 40 grams of unsaturated fat a day for optimal health—that’s the equivalent of around two to three tablespoons. Unsaturated fats include canola, corn, flaxseed, olive, peanut, soybean and sunflower oils. Limit saturated fats (found in hard margarine, butter, lard and shortening). Here are four lower-fat grocery store swaps.

Frozen pasta

Instead of: Knorr Grilled Chicken Alfredo (shown left) packs 630 calories and 35 g of fat per 340-g serving. About half of that is saturated fat, and it has 1,000 mg sodium.

Try: Knorr Mediterranean Inspirations Chicken, Rigatoni & Broccoli has 390 calories and 14 g of fat in the same-size serving (3.5 g saturated fat). Sodium is lower (890 mg), but still pretty high.

 Cheese

Instead of: Black Diamond Medium Cheddar Cheese (shown left) from the dairy aisle is a good source of calcium, but a 40-g serving (two 1-inch cubes) has 13 g of fat (8 g saturated fat). Calories: 160.

Try: Black Diamond Cheestrings Mozzarella is a lower-fat cheese option: A similar-size serving (two strings are 42 g) has 8 g of fat (5 g saturated fat). Calories: 120.

Flavoured warm drinks

Instead of: Nescafé Vanilla Cappuccino (shown left), individual 18.5 gram flavoured coffee mix packets you stir into hot water, has 2.5 g of fat in one 150 mL serving, with most of it being saturated fat, thanks to the milk powder and modified milk ingredients. It’s a little, but it all adds up.
Try: Nestlé Nesquick chocolate syrup has no fat and 50 calories in a 1 tbsp serving, which can be used to make hot chocolate as well as chocolate milk. Add this to a cup of warmed or cold skim milk for 136 calories and 0 g of fat.

Breads

Instead of: Country Harvest Twelve Grain tortillas (shown right) seem like a healthier choice than bread, but one wrap (58 g) has 5 g fat (1 g saturated fat). Calories: 170.

Try: Country Harvest 100% Whole Grain Plus bread has only 3 g of fat for two slices (76 g), with 0.6 g satu-rated fat. Cal­ories: 200. Who knew? Now you do.

Just Another Manic Monday

The holiday season is quickly approaching and many of us are going to have to hit the malls.  We all know how crazy and frustrating they can be this time of year.  People are walking into you, walking too slow as they window shop, and before any of this begins, you have to try and find a parking spot.  Not all of us have the luxury of shopping during the day so we are forced to go after work or on the weekends. Good luck if you are one of the brave ones to shop on the weekends.  This can be a very stressful time when it should be relaxing and fun.  After all, you're purchasing things for your friends and family and should enjoy choosing something that they may like as opposed to just getting it over with because the malls are busy.

 Here are a few tips to help decrease your stress and frustration while shopping:

•  Take public transportation or car pool with someone.  This will decrease the amount of traffic on the road as well as headaches you may endure while fighting for a parking spot.
• Make a list.  Keeping organized while you shop will make the world of difference when selecting which stores you need to go to.  Plus, it will be a great way to map out where you need to go so you aren't walking back and forth throughout the entire mall, ensuring you maximize your time.
• Shop with music.  If you are shopping alone bring along your mp3 player.  Music is one of the number 1 ways to relax so load up with a calming playlist.  This way, you'll be in your own world and won't have to listen to the exterior sound pollution that may cause you stress.
• Shop online.  It doesn't get much easier than logging onto a website and purchasing from the comfort of your own home.  Plus, you can even shop in your pj's!
• Keep water and snacks with you.  Staying nourished and hydrated while you shop is a big factor of staying calm.  When you allow your blood sugar to drop it makes you stressed and dizzy.  Plus, the air gets hot with the amount of people that are in the mall; therefore, you will need to keep hydrated.
• Dress for comfort.  Ensure you are wearing runners and comfortable, breathable clothing.  This will keep you cool amongst all of the body heat that will be trapped in the mall.

Fitness Fashion Friday's

Paying tribute to the always fashionable, Adidas by Stella McCartney. I know her pieces can get pricey but the quality and design of her clothing is something that cannot be compared to any other brand. The originality and creativity that she expresses through her clothing makes you want to wear them not only to workout in but to go out to the grocery store or shopping too.

I would pair the tights and shorts together to keep warm, yet fashionable when going for a run.

Run Performance Long Tights ($100)

Run Performance Glow in the Dark Shorts ($60)

Run Performance Tee ($70)

Run Performance Jacket ($150)

For more great pieces by Stella McCartney, click here.

Tune Me Up Thursday's

Winter is approaching and that means hockey season will be starting. Here are the 5 Best Hockey Songs to get you Pumped

1) Kernkraft 400-Zombie Nation (takes a while for the tune to start)


2) Jock Jams-Let's Get Ready to Rumble


3) Gary Glitter-Rock and Roll Part 2


4) Blur-Song 2


5) 2 Unlimited-Unlimited Megajam (from Jock Jams)


Now that you've just gotten pumped up, go and skate your butt off!

Workout Wednesday's

Some people think you need to workout in a gym, but, the truth is, you actually don't need any equipment to get an effective workout.  You can get away with using household items if you don't have the money to spend on free weights.  Below, I will show you exactly how to gain some muscle without having to spend money on a gym membership.  Plus, you'll be able to maximize your time by working out in your own home.  No more waiting in traffic or making excuses why you can't complete a workout.  Keep in mind, this is a general program and would be most effective for someone that has never worked out before or is coming back from a long hiatus.  Reps and sets can and should be tweaked per individual.  Please consult your physician before beginning any exercise program.

Exercise	Sets	Reps	Weight
Squats	2	30	body weight
Push-ups	2	20	body weight
Bent over row (Wide)	2	20	cans or water jugs
Lunges	2	15 each	body weight
Lateral/front raises	2	15 each	cans or water jugs
Posterior fly	2	20	cans or water jugs
Bicep Curls	2	20	cans or water jugs
Tricep Dips	2	20	body weight
Crunches	2	30	body weight
Reverse Crunches	2	30	body weight
Supermans	2	15  each	body weight

Alexis Gradini-FLMP, CSEP-CPT OFC, CPR, First-Aid
Fizzique|President
www.fizzique.ca
fizzique@bell.net
Twitter: @TrainFizzique

Tasty Tuesday's

Today's post may not be so tasty after all.  Salads are generally healthy for you; when you make them yourselves.  Knowing what goes into your food at restaurants is crucial.  This is why there are a lot of obese people in the world.  If you were to eat out almost every night of the week, you would gain a substantial amount of weight.  Learning to cook meals at home and buy your own groceries is so important, not only for yourself, but for you family too.  It's quick and easy to order out, but think about your children...what you are passing down to them is something they are going to reproduce with their kids.  It's a never ending chain.  This is why we need to get educated now so our children don't follow in our foot steps and adopt unhealthy eating habits at an early age.  If you are forced to eat take-out for whatever reason, here are the best and worst meals to order at 5 famous fast food chains.

Here are the 5 worst salads in Canada

Burger King


The culprit: The Tendergrill Chicken BLT

This salad, which is topped with bacon and cheese and chicken, weighs in at 350 calories, 23 g fat and 1,060 mg sodium. But load on the Kraft Balsamic Vinaigrette and you add 180 calories, 17 g fat and 420 mg sodium.

What to order instead
Try a BK Veggie Burger (270 calories, 6 g fat, 740 mg sodium) along with a Side Garden Salad (25 calories, 0.3 g fat, 5 mg sodium) with the Kraft Calorie-Wise Zesty Italian Dressing (20 calories, 1 g fat, 660 mg sodium).

McDonald’s


The culprit: Southwest Salad with Crispy Chicken

This dish comes with fried chicken, chilli-lime tortilla strips and two kinds of cheese. Altogether, that’s 420 calories, 19 g fat and 1,220 mg sodium. Squeeze on the Caesar dressing and you add 260 calories and 29 g of fat.

What to order instead
Swap out the Southwest Salad’s crispy chicken in favour of warm, grilled chicken and you’ll drop 80 calories, 7 g fat and 340 mg sodium. Better yet, order the Mediterranean Salad with Warm Grilled Chicken (210 calories, 7 g fat, 770 mg sodium), which still offers the flavour combo of chicken, veggies and cheese.

Swiss Chalet


The culprit: Grilled Chicken Caesar Salad

A grilled chicken salad always sounds like such a good idea. But in the case of this one, which packs 680 calories, 41 g fat and 1,550 mg sodium, you may want to reconsider your order. If you’re in search of a healthy salad option, Caesar salad isn’t your best bet due to the fatty dressing, the croutons, Parmesan cheese and bacon that comes with this dish.

What to order instead
If you’re really craving creamy and garlicky greens, order a Side Caesar Salad with your Swiss Chalet meal. It weighs in at 210 calories, 19 g fat, and 320 mg sodium. Better yet, get the Classic Quarter Chicken dinner (with white meat, Chalet dipping sauce, fresh vegetables or garden salad), which contains 360 calories, 11 g fat and 745 mg sodium.

Taco Bell


The culprit: Fiesta Taco Salad

This salad contains dish comes in a tortilla bowl loaded with cheese, beef, sour cream and tortilla strips, so think of it as a fast-food indulgence rather than a healthy salad option. Order this salad and you’ll be consuming 850 calories, 45 g fat and 1,690 mg sodium—that’s 190 mg more than the recommended daily sodium intake for adults.

What to order instead

Sidestep the salad altogether and order yourself two portion-friendly beef Fresco hard tacos, which add up to 280 calories, 14 g fat and 820 mg sodium.

Wendy's
 
The culprit: Baja Salad


This dish comes with tortilla strips, guacamole and cheese, but the Creamy Red Jalapeno dressing really pushes this salad into the junk-food category. With the dressing, the Baja Salad contains 740 calories, 48 g fat and 1,995 mg sodium.

What to order instead
Dig into a Grilled Chicken Go Wrap (260 calories, 10 g fat, 730 mg sodium) plus a Garden Side Salad (25 calories, 0 g fat, 30 mg sodium) with Fat Free Italian Vinaigrette (20 calories, 0 g fat, 180 mg sodium).

Just Another Manic Monday

Fill Your Walls

If your office or at home workspace bland?  Brighten it up with some artwork. 

You don't have to pay thousandths to a gallery owner for original paintings.  But you really should replace your Alice in Chains poster and street signs.  Starving artists are everywhere.  check out local art schools and shows put together by newly minted Masters of Fine Arts. 

Get a sense of what's out there at ugallery.com, where art-school grads showcase their work, priced from $20 to $5,000.  It even offers a money-back guarantee.  Other affordable alternatives: antique prints and maps (oldprintshop.com) and photographs(gettyimages.com)