Give Bessie a Break!

Bessie the CowPoor Bessie! The life of a cow isn’t all that exciting, despite what those commercials for California cheese say (check them out on YouTube for a bit of a laugh). For August and September, we’re going to try and focus on going meatless once in awhile, and trying to eat more fish. If you take a look through my archives, you’ll see I actually did a Vegetarian Week (September 8-11) with some information on the “Meatless Monday” movement on September 11th (click here to see it).

Changing up your meal variety is important though, and taking a break from red meats is definitely a healthy choice. Try instead going for fish instead, with it’s lean protein and omega-3 fatty acids. In a 3oz. serving of fish, you get 22 grams of protein from Tuna, Salmon, Halibut or Snapper.  Eggs will give you 6 grams of protein in one large sized egg.

On the vegetable/grain side of things, a 3oz. slice of Tofu will give you 6 grams of protein, while a cup of Edamame will give you a whopping 29 grams! A cup of Kidney or White Beans will give you 17 grams each. Nuts and Seeds will give you on average 9 grams per ounce for Pumpkin/Squash Seeds, and 6-7 grams per ounce for Peanuts, Almonds and Pistachios.

Today’s recipe calls for grilling some Salmon, a good heart-healthy choice, both in the the protein and cooking method. For those of you who have concerns regarding the mercury level in fish, studies have shown that the positive health benefits of eating this protein out-weigh the potential harmful ones. You should always eat smart though, in addition to healthy. Check with your local fish monger which fish is freshest, where it was sourced, and make sure that it is sustainable. It doesn’t do us any good to eat healthy now, if there is no healthy world for our children to grow up in.

AugustGo Meatless!
Try and go meatless one day a week for all three meals, or at least try doing one breakfast, lunch and dinner at some point through the week that is meat-free!

SeptemberEat More Fish!
Make seafood the centerpiece of two meals a week. There are so many wonderful choices out there! Get to know your local fish monger!

Tune back in tomorrow, to see how the healthy habits wrap up for the year!

Eat More = Get Stronger?

Say WhatWe always tend to think to get better, we need to eat less. This isn’t necessarily true. Yes, portion control is important (see more about this topic on Friday), but it’s more about eating the RIGHT types of foods, and WHEN you eat them. For example, if you keep a traditional work schedule (9-5), then you’re better off eating a medium sized breakfast, a larger lunch and a light dinner. These of course depend on the type of work you do (office vs. physical labour) and your general health. People who have blood sugar issues, either too high or too low, often tend to fair better with 5-6 smaller meals a day, rather than the traditional three.

What I’m trying to get across though, is the importance of having something for breakfast/morning meal. Personally, I’m not crazy about eating when I first wake up, but I’ve been trying to get in a early morning “meal” of some hot instant oatmeal when I get to work. This way, I’m still having some good whole grains as a morning meal, to power me through until lunch, but I’m not eating it right when I jump (read: crawl) out of bed in the morning.

Additionally, eating the right kinds of foods, high in protein and “healthy” fats, will help you build more lean, strong muscle mass when you do get that exercise I was yammering about on Monday. Today’s recipe will help in these areas, as 1) It’s a breakfast/brunch dish 2) It contains eggs and salmon, which are full of heart healthy omega-3 fatty acids and 3) Each mini frittata packs about 17 grams of protein each, and almost no carbs! Plus, cheese and eggs taste great together and may help combat osteoporosis, as the calcium in cheese is more easily absorbed into the body with the addition of vitamin D-rich eggs. So I think I’ve pumped you up enough for one day. Here are the goals for May, June and July. Come back tomorrow for August and September!

MayEat Breakfast Daily
Find ways to kick-start the day with new, creative breakfast ideas. It doesn’t have to been traditionally breakfast fare, what’s important is balance and nutrition.

JuneGet Stronger!
It’s (supposedly) warm out! Get outdoors and work on building up some of that long, lean muscle!

JulyEat More Healthy Fats
Learn how to add heart-healthy fats to your diet, like olive oils, avocados, nuts, seeds and fatty fish such as Salmon, Tuna and Trout.