The beginning of a New Year is the perfect time to get a fresh start with your health. With so much information out there about what it takes to lead a healthy lifestyle, getting started can become overwhelming. To point you in the right direction we have teamed up with Stefanie Senior, a Registered Dietician based out of Toronto, to provide you with three simple tools to becoming a happier and healthier you.
Weight management comes down to calories in vs. calories out. Calories are tiny units of energy released from food that are converted into physical energy or stored as fat in the body. If you want to lose weight you need to eat fewer calories and/or burn more then you are right now. To start you could cut down on your portion sizes by 25%, swap higher calorie foods with lower calorie, nutrient dense options and cut back on “empty calories” such as pop, juice, candy and added sugar. Read food labels and aim for calorie controlled meals (350 – 500 calories) and snacks (100 – 200 calories).
Protein is one of the three macronutrients in our diet. Along with building body cells, maintaining tissues, and synthesizing new proteins in the body it can help us stay full for longer. This can help us control our hunger, food cravings and calorie intake and therefore manage weight. Eat a small meal or snack every 3-4 hours and always include some protein. Healthy sources include: whey protein powder, lean cuts of organic meat and white, skinless poultry, low-mercury fish and seafood, eggs, legumes, nuts, seeds, milk and yogurt.
Like protein, fibre helps us manage our blood sugars, appetite, cravings and weight. Fibre also helps keep our bowels healthy and reduce the risk of heart disease and diabetes. Healthy adults need ~ 26 – 35 g of fibre per day spread out during the day. Rich fibre sources include: whole grains, beans, legumes, nuts, seeds and fruits and vegetables.
Stefanie Senior is a registered dietitian, health coach and professional speaker who specializes in weight management, sports nutrition, chronic health conditions and corporate wellness. Stefanie has been interviewed for articles featured is popular publications such the Toronto Star, Canadian Living, Globe and Mail, Best Health Magazine, Chatelaine, the Huffington Post, and the Toronto Observer.