Guest post from By Leesa Hamilton and Rhonda Rovan

Moderation, not starvation 

The good news is that we now know the key to shedding that winter weight involves moderation rather than severe restriction. “If you’re on a strict diet, there’s always going to come a time when something will get in the way to make you ‘break’ it, like a party or your birthday,” says Halifax registered dietitian Tristaca Curley, owner of the nutrition counselling service Fuel with Food. “People who go on restricted diets often gain back more than they lost.” 

Plus, she adds, “When you restrict a lot of calories, the body recognizes starvation mode. It starts conserving energy as fat and your metabolism slows down.”  

The trick is to identify the one or two foods you simply can’t give up, and have those treats a few times a week. 

Small changes can make a big difference, such as swapping 2% milk for skim, white bread for grainy, and skipping the butter or cheese in your sandwich. “Make sure every meal and snack has one fruit or one vegetable for nutrient-dense fibre,” says Curley, “and that half of your dinner plate is filled with vegetables.”

8 ways to banish bloating 

Add fibre. “You should make a habit of getting consistent fibre intake throughout the day,” says Curley. 

Drink water. Herbal tea is good, too. Peppermint tea soothes the digestive tract to reduce bloating. 

Cut down on caffeine. “It could cause water retention,” says Curley. 

Go easy on alcohol. “It can cause water retention the following day,” Curley explains. 

Watch your salt intake. The sodium content causes you to retain more water weight. The recommended daily limit is between 1,500 and 2,300 milligrams. 

Go easy on hot spices. They can irritate your stomach and cause bloating. 

Take a walk post-meal. It will help you pass gas to release air trapped in your stomach. “Light to moderate exercise after a meal will assist in digestion and decrease bloating,” says Helen Vanderburg, a personal trainer and fitness instructor, and the owner of Heavens Fitness in Calgary.

Tips for cutting calories 

• Decide on one major, realistic goal, such as aiming to lose five pounds. Then create smaller, weekly goals, such as aiming to lose half to one pound per week, so you can easily monitor your progress and stay motivated. Use a smaller plate so that you’re aware of portion sizes, and don’t mindlessly overeat. 

• Avoid eating on the run when you can. Says Curley: “Mindful eating means sitting down to eat, and not combining it with another activity such as watching television.” 

• Make a smoothie with frozen or fresh fruit, or even veggies, if you’re in need of a snack. 

• Offer to walk a neighbour’s dog, or arrange to meet a friend for brisk, regular “walks and talks” instead of catching up via phone or Facebook. 

• Carry a food and exercise diary, and be sure to update it daily. 

• Put a photograph of a healthier you on the fridge door as motivation.

Your metabolism cheat sheet 

Drink green tea. It contains catechins, antioxidants that have been linked to a reduced risk of stroke, heart failure, cancer and diabetes—and that amp up your metabolism and help burn more calories. 

Eat more cinnamon. It increases insulin levels, which helps you process carbs more effectively—and it tastes delicious. 

This article was originally titled “Summer’s coming! Love your body in a bikini” in the May 2012 issue of Best Health

Shepherd’s Pie is an English dish, traditionally made with lamb or mutton. Americans typically make Shepherd’s Pie with beef. The English (and Australians and New Zealanders) call the beef dish a “cottage pie”. Naming conventions aside, Shepherd’s Pie is essentially a casserole, lined with cooked meat and vegetables, topped with mashed potatoes, and baked.

Shepard’s Pie is one of my comfort foods.  I remember as a kid, loving this dish.  Right now I am exploring the option to eat and buy less meat for my family and I. I have not cut it out completely because I think my kids would only eat pasta all day long.  I am trying sneaky ways to do this without anyone complaining.  In this dish I use Yves ‘beef’ crumbles.  No one knew…..hehehe!

Ingredients

• 1 package Yves ‘beef’ crumbles
• 1 onion chopped
• 1-2 cups vegetables – chopped carrots, corn, peas, celery, brocolli (anything you want to use up in your fridge, really)
• 2 potatoes + one med size sweet pototoe
• milk or any other substitute
• 1/2 cup beef or chicken broth
• 1 tbsp Worcestershire sauce and/or soy sauce
• Salt, pepper, other seasonings of choice

By Alison Sweeney, REDBOOK 

Alison Sweeney shares the weight loss tips she learned from The Biggest Loser that make getting in shape simple.

1. CONSIDER EXERCISE A TREAT, NOT A CHORE 

“When I switched my thinking around and realized that an hour of exercise was my time for me, I began to enjoy it and get so much more out of it.”  

2. DON’T COUNT EVERY CARB 

“You can’t eat a bag of chips a day and expect to lose weight. But reward yourself every now and then with a cocktail or a decadent dessert. You’ll be less likely to binge.” 

3. WALK AWAY FROM THE KITCHEN

“It’s easy to veer toward the fridge when you’re upset or stressed. Try to go for a walk instead. It’s a small step, but it can help you break a lifelong habit of eating emotionally and mindlessly.”

4. EAT A LITTLE FAT 

“Some fats are good for you, so don’t deprive yourself. I love avocado and peanut butter; they both really satisfy me, and a little bit goes a long way.”  

5. CALL IN THE TROOPS 

“Recruit your friends to help you meet your goals. I’m doing my marathon with former Biggest Loser contestants.” 

6. WHEN IN DOUBT, DRINK WATER 

“It’s amazing how often we go for coffee or a cupcake when what our body really craves is water. The next time you need a pick-me-up, drink a glass. You’ll feel full!” 

7. JUST GET PHYSICAL 

“Too busy for the gym? Play outdoors with your kids. Reward them with a game in the park, not TV.” 

8. FREEZE FRUIT 

“Put grapes or berries in the freezer so you don’t automatically reach for your kids’ cones or pops when they scream, ‘Ice cream!’” 

9. AIM FOR STRONG, NOT SKINNY 

“Strive to be fit enough to do a major hike, not to fit into a certain size. You’ll let go of insecurities (and extra pounds) that weigh you down and feel empowered to take on any challenge. That’s what The Biggest Loser is really about.” 

10. UP YOUR GAME 

“If you don’t push yourself, you’re never going to change your body. Whenever I hit a plateau, I sign up for a race or set a new goal and deadline. It kicks my butt into gear.”

If you think back to your own personal health history, I am confident you can pinpoint a time in your life when the weight just started to “creep” up on you. Whether it was an emotional or stressful trigger that started the number on the scale to climb or the hectic pace of life which caused health to take a back burner position – one day you wake up and realize just do not feel like the vibrant, fit person you were meant to be. The good news is, the body has an amazing forgiving and restorative nature – given the proper foods, nutrients and conditions, it responds positively in a very short time.

The question that researchers and doctors have been investigating for years is whether metabolism can be altered through various lifestyle and dietary changes. If you have difficulty losing weight, it is thought that you are one of the unlucky ones that have a “slow” metabolism dooming you to a future of continued weight gain and weight loss struggles. If you have a “fast” metabolism, you may be among one of those lucky few who can eat anything and everything they wish never gaining a pound.

With great strength, science demonstrates that metabolism can indeed be increased with a variety of natural steps. The key is to strike a fine balance between caloric intake, proper food choices and exercise.

The top 5 ways to boost your metabolism naturally are:
1. Do not skip breakfast! Picture your metabolic rate shaped as an ice cream cone. In other words, starting at the top – it is at its highest in the morning and starts to decline on a gradual level as the day progresses.

Unfortunately, most of us have a backwards approach to eating when it comes to weight loss and meals. We skip breakfast for a variety of reasons such as lack of hunger, a busy schedule or to save on calories. While this may seem to make sense from a pure “calories in, calories out” theory, research has demonstrated time and time again that this approach will result in weight gain. Whether it is a protein shake, a yogurt and granola parfait or slow-cooking oatmeal – you need something to start your day off right.

2. Eat more protein! The hormone glucagon is released in response to dietary protein, such as egg whites, low-fat cheese, lean meats, chicken, fish and protein powder. Glucagon signals fat cells to release fat into the blood, thereby promoting its use. In other words, more fat is burned and more weight is lost when you eat more protein.

3. Say good-bye to refined grains. Products made from refined grains, such as many breads, pastas, cookies and cakes, cause most people to oversecrete the hormone insulin. Insulin has the opposite effect of glucagon. Of its many functions, insulin is secreted from the pancreas to facilitate the uptake of glucose from the bloodstream into the cells.

Glucose (a.k.a. blood sugar) is derived from carbohydrates and is the main source of fuel for the body. When too many of the wrong types of carbohydrates are consumed, such as refined white sugar and/or white flour, excess insulin is secreted to deal with the sugar. In short, excess insulin = excess fat.

4. Stick to low glycemic index carbohydrates such as fruits, vegetables, whole grains (breads and pastas) and beans. Do not be scared of eating bread! Research demonstrates very clearly that whole grains are beneficial for weight loss and the prevention of type II diabetes, colon cancer and constipation.

5. Go for green! Instead of your morning coffee, opt for some green tea. Green tea has many health benefits, from helping to fight diseases such as cancer and heart disease, to aiding in weight loss. Studies show that catechins, the antioxidants in green tea, help increase fat burning. Research also shows that green tea may lower blood sugars by inhibiting enzymes that allow the absorption of starches, and it may reduce the absorption of fat from the intestine. Typical dosage is three or four cups per day or a 300 to 400 mg capsule of green tea extract daily.

Take home point
Your total metabolic rate is not fixed. In fact, there is a certain part of it that is flexible and when given the proper foods, hydration, exercise and supplements can rev up and help you slim down naturally. Bon appetit!

Get more metabolism-boosting tips from ELLECanada.com.

This is an interesting question that Sir Paul McCartney has asked.  I am currently not vegetarian or vegan but I am leaning towards this way of eating for myself and my family.   Even just some of the time.  Check out this video: 

Even to my die hard GGS readers that love their chicken, I urge you to at least watch.

Be warned, this is not pretty and you many need some tissues.  Viewer discretion is advised.

Glass Walls, narrated by Paul McCartney

There are many more:

45 Days: The Life & Death of a Broiler Chicken

Earthlings, narrated by Joaquin Phoenix

Farm to Fridge

Free Range: A Short Documentary

You can google many more video’s on this topic.  Google ‘factory farm dairy productions’.  Let me know if this will make you think twice about eating any animal or animal products, weather it be chicken, pig, pork, cow, fish, eggs, dairy.  Like I said, it certainly makes me more aware on how that package of meat got to the grocery store.  After all an animal is an animal, weather it is a cat, dog, cow or a pig….they all have feeling and should be treated kindly.

I really must go and grab some more tissue and think really hard on what I will feed my family dinner tonight.