7 Food Mistakes We Make To Get Healthier

homemade-yogurtAt the beginning of a new year is when most of us take a look at our diet.  Learn to avoid these common diet mistakes, and you’ll be on your way to a healthier you.

Eliminating all fats: You need healthy sources of fat to maintain essential body functions, sustain energy levels, slow digestion and feel fuller longer.  Make sure you eat plenty of good fats, such as omega-3 fatty acids found in oily fish, coconut oil,nuts and flax seeds.

Reducing calories too much: When you follow an extreme diet,  your body will catch on and lower your metabolism to accommodate the reduced supply of fuel. Then, when you return to your normal intake of food, you will regain that weight because you’re now consuming more calories.

Eating too much healthy food: Eating too much of anything leads to weight gain. No matter how healthy the food is, a calorie is still a calorie.  Hummus, pistachios and peanuts contain healthy fats but come with masses of calories and such foods can act as triggers for those with a tendency to overeat.

Eliminating carbohydrates: Complex, high-fiber carbohydrates like brown rice, beans and lentils should be part of any diet regimen.

Incorrect portion sizes: Know what an appropriate portion size really is.

Eating infrequently: For your body to work most efficiently, you should eat five or six small meals or snacks per day to keep your metabolism running strong and your energy level consistent.

Skipping breakfast: Breakfast gets your metabolic machinery running and sets your body’s course for the rest of the day. Missing breakfast leads to overeating later in the day as blood sugar drops.  If you can’t face breakfast, eating a handful of almonds, some yogurt, an egg … or any form of protein in the morning, about an hour after waking will be enough to stop you binging later in the day.

So how do successful folks eat healthy and maintain a health weight? The National Weight Control Registry studied the habits of the 10% of people who kept their weight at a healthy level for five years or more.

Here’s what they did:

78 per cent ate breakfast every day.
75 per cent weighed themselves at least once a week.
62 per cent watched less than ten hours of TV a week.
90 per cent exercised moderately for an hour every day (most chose walking)

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Giving Back Just Got Easier!

tentThis time of year is synonymous with giving and donating to charitable organizations.  Part of the holiday season is scheduling  which charity events you will be attending, and which charitable organizations you will be donating to this year.

Here are a few of Victoria’s local charities helping to make the holidays a bit brighter:

Santa’s Anonymous:  Every year, CFAX Santas Anonymous Society delivers much-needed support to families throughout Greater Victoria. This is accomplished primarily through our Christmas Hamper program, which takes place annually in December.

Mustard Seed:  There are so many ways to get involved this Christmas at events, on social media, at our gift wrapping locations or by making a donation  to the annual Spirit of Giving campaign, which will support those who need it most this holiday season.

Victoria Women’s Transition House Society:  The Christmas Hamper Program is an incredible display of generosity and kindness. Friends, families and co-workers come together to create and distribute over 100 personalized Christmas Hampers for women and children in our community!

Victoria Festival of Trees at The Fairmont Empress: The Festival of Trees transforms the Empress into a lush forest of beautifully decorated trees to raise funds for BC Children’s Hospital Foundation.

Our Place: Sponsor-A-Breakfast – for many people who are homeless or living in poverty,  a healthy routine such as a daily breakfast can influence other positive life changes.

These are all worthy organizations…. but what if your schedule does not allow you to attend these charitable functions, or your current financial situation does not allow for anything extra this year; there is another way to give back… on-line click through websites.

You can give to a charity and make a difference in the world from your computer, smartphone, tablet or laptop.  Here’s how it works:

By clicking certain links online, you can help give to those in need. There are companies that generate revenue from advertising on these charitable sites. Advertisers pay per click, so you really are helping someone else by clicking the links or playing the games. Here are some examples to get you started!

click-to-donate/primates – 100% of the donations raised go directly to the Jane Goodall Institute, which runs sanctuaries in Africa where orphaned chimpanzees can be cared for and given the chance to live reasonably full lives in spacious conditions.

www.charitii.com – This organization has dozens of click charities to choose from, such as a donation of 10 square inches of rainforest for each click.

freerice.com – For each answer you get right, they donate 10 grains of rice to the United Nations World Food Program. Simply by answering trivia questions about word definitions you can make a difference.

So the next time you are on a coffee break at work, caught in traffic or waiting at the check-out, help make the world a little bit better… one click at a time!

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How To Enjoy Holidays Goodies, Without The Guilt!

9 Tips To Keep Holiday Calories Off The Hips | victoria clinic The holiday seasons are full of calorie-laden goodies and drinks, so here are some tips to help you resist those temptations!

Before heading out to a party eat a snack before you go. Eat a handful of nuts, a small piece of fruit or a few slice of cheese and this will help keep your appetite under control and you will be able to make better choices.

It is the holidays, so indulge – moderately!  Don’t try to go without your favorite food because that will back fire, and you will end up eating twice as much to satisfy your craving; so eat small portions and eat slowly.

At the party, take a moment before you start to eat, and see what foods are being served. If there is a vegetable or a fruit platter, start with those to take the edge off your appetite.

Avoid the guilty pleasures you can have anytime, such as chocolates or cookies, and go with seasonal favourites such as rum-drenched plum pudding and egg nog. Enjoy, but  remember to keep your portions small.

Be the designated driver!  Have one alcoholic drink, something you really enjoy and then choose drinks such as sparkling water, a diet soda or juice with soda, which have virtually no calories. Bonus!

Bake holiday cookies and treats in advance, and freeze them so they are not a temptation, and bring them out only when you need them.

Chew a piece of gum- when you chew gum you’re less likely to nibble or “graze”.

After the party, send the leftover treats home with friends, or donate them to your local food bank.

Give guilt a vacation!  The last thing anyone needs this time of year is another holiday stress. If you over indulge ( and it’s going to happen) don’t worry!  Just start the next day and do your best to keep on track.

Give yourself the the gift of a healthy holiday season; eat smart, stay active, get enough sleep and have some fun!

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