Welcome to danaleehansen.com, a website dedicated to providing inspiration and guidance to those looking to improve their health through wholesome and natural nutrition.
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Lunch is a challenging meal for many of us, as it’s usually eaten away from home and healthy options can be limited when dining in a cafeteria, restaurant or food court. The best solution? Pack a nutritious lunch. You can save time by making a large batch on the weekend and take a portion to work each day. Extras can be frozen in individual servings for later use.
The body’s energy needs are greatest during the day, while we’re active. So it makes sense to eat a filling lunch and eat more lightly at dinner, when bedtime is just around the corner.
By including these three components in your midday meal, you’ll be well on your way to avoiding that 3 o’clock craving for a sugar fix:
1. Complex carbohydrates - you’ll find complex carbohydrates in whole grains (like quinoa and brown rice) and legumes (such as chickpeas and lentils). These carbohydrates deliver energy more slowly to the bloodstream and help to avoid the blood sugar crash and fatigue that many fall prey to in the afternoon.
2. Protein – by including a decent helping of a protein-rich food such as chicken, salmon or tofu, you will feel much more satiated after a meal. Protein also helps to slow down the release of sugar into the bloodstream, thereby warding off the mid-afternoon energy slump.
3. Fibre – plant-based foods are rich in fibre, with vegetables being an especially good source. Like protein, fibre is filling and helps to keep blood sugar levels on an even keel.
A couple of lunchtime hero suggestions: quinoa salad with roasted veggies and chicken or raw veggies and whole grain crackers with hummus.
Welcome to the first in a four part series designed to deliver inspiration for each meal of the day (including the all-important dessert!).
Breakfast is often touted as the most important meal of the day, and there are many reasons for this status. Studies show that breakfast eaters eat fewer calories throughout the rest of the day, which is wonderful news for those watching their waistlines. Breakfast also provides a needed boost of energy to meet the demands of the day ahead.
Unfortunately, our modern diet tends to rely heavily on foods full of refined sugars, such as boxed cereals, baked goods and flavoured yogurts. These sugary foods lead to a blood sugar spike and, soon after, an inevitable crash in blood sugar levels – not the best way to start the day!
For a more sustaining energy source that will power you until lunchtime, look to complex carbohydrates and good sources of protein. Breakfast is also a great meal to sneak in a few servings of fruit and/or vegetables.
Begin your day with a true Breakfast of Champions by including the following foods:
· Substitute flavoured yogurt for plain yogurt, topped with fresh or frozen berries.
· Squeeze in a few servings of vegetables with a spinach, mushroom and tomato omelette, served with sprouted whole grain bread.
· Swap out the boxed cereal for rolled oats. They taste great cold (uncooked) and even better with a dash of cinnamon and a handful of nuts or toasted coconut.
· For a healthy on-the-go breakfast, whip up a morning smoothie – check out my recipes for a delicious and filling smoothie.
# 1 Nuts and seeds are some of the most
nutritionally dense foods we can include in our diet.
What do they offer?
· An impressive content of heart healthy monounsaturated and polyunsaturated fats
· Bone and immune system supporting minerals like magnesium, zinc and calcium
· Cholesterol lowering fibre
· The antioxidant effect of vitamin E
· A decent dose of plant-based protein
# 2 Increased consumption of nuts can actually help you lose weight.
Studies have shown that dieters who consumed nuts as part of a calorie-restricted diet were more successful at shedding pounds than dieters who did not consume nuts. The key here appears to be the high content of fibre in nuts. So despite their high calorie count, the fibre in nuts helps to make us feel full, thus reducing our appetite for the next meal or snack.
# 3 They taste great!
Nuts make a wonderful addition to any meal. Some ideas:
· Snack on a mixture of almonds and dried cranberries
· Top oatmeal with hemp seeds or ground flaxseeds
· Experiment with peanut butter’s cousins - natural almond butter or pumpkin seed butter
· Give salads some crunch with sunflower seeds or walnuts
How to get the most out of nuts and seeds:
· Expand your palate by experimenting with a variety of nuts and seeds, as different kinds offer different tastes and nutritional profiles.
· Nuts and seeds are most nutritious when eaten in their natural state, so choose unsalted, unroasted (raw) types whenever possible.
· Although nuts have been shown to help with weight loss, keep in mind that a small serving delivers quite a few calories. In this respect, one serving (a small handful or 30g/1 oz.) of nuts and seeds goes a long way.
We’ve all heard about the importance of
following a low fat diet for good health. In reality, this recommendation is
far too general. What’s truly important is that we know which fats are
beneficial to our health and which kinds of fat are best to limit or avoid
Fats form an essential part of our diet and perform crucial roles in the body, including nervous system support, the maintenance of healthy skin and tissues, production of necessary hormones and ensuring the absorption of fat-soluble vitamins. Unhealthy fats, on the other hand, increase blood cholesterol levels and raise the risk of heart disease.
The guidelines below will help you make wise choices when it comes to the fat in your diet, so that you can reap the benefits of healthy fats and avoid the detrimental effects of harmful fats.
· Omega 3 fats - found in cold-water fish like herring, salmon and mackerel, as well as in plant-based oils such as flaxseed and hempseed oil (see recipe)
· Monounsaturated fats – good sources include avocadoes, olive oil, almonds and pecans.
· Saturated fat – mainly from animal sources such as meat, cheese and cream.
· Hydrogenated and trans fats – these are the most damaging type of fats and are found in fast foods, fried foods and convenience foods. To avoid them, steer clear of the drive-thru and carefully read labels on margarine, packaged cookies and cakes, pizza and frozen dinners and other snack foods.
Boost your intake of omega 3-rich flaxseed oil with this easy dressing:
½ cup cold-pressed flaxseed oil
2 tbsp. apple cider vinegar
2 tsp. grainy mustard
2 tsp. maple syrup
Salt and freshly ground pepper to taste
Mix in a small glass jar and keep unused portion in the fridge for later use, shake before serving.
There are many legitimate reasons to eliminate gluten from one’s diet, whether it’s due to celiac disease, sensitivity to gluten or other health concerns. Some people choose to avoid gluten in an effort to loose weight, although published scientific studies to date have not demonstrated that cutting gluten from the diet leads to weight loss.
Following a gluten-free diet is much easier nowadays than it was a few years ago. Stores are stocked with a multitude of gluten-free packaged food options, restaurants often offer several gluten-free dishes and recipes for gluten-free meals and snacks can be found quickly in books and on-line.
We’re often misled by labels and advertisements to think that just because a food is gluten-free means that it’s healthy. Unfortunately, this is far from the case. The food industry has been quick to respond to the increased demand for gluten-free products with a wide range of packaged foods that are highly processed and rich in calories, fat and sugar. A gluten-free cake, while gluten-free, is still a cake and should be seen not as a health food, but as an occasional indulgence.
Recently I came across a recipe posted on Facebook for Gluten and Carb-Free Pizza. It was touted as a “healthy” pizza. Basically, it was a regular pizza, complete with mounds of cheese and fat-laden toppings like pepperoni, but without the crust. My calculations revealed that one small slice (and who can eat just one?) contained 360 calories, 31 grams of fat, of which half was unhealthy saturated fat, and sodium equivalent to half of the maximum recommended daily intake. Armed with this knowledge, I’d certainly be hard pressed to call this pizza a health food!
If you’re choosing gluten-free foods and trying to loose weight, it’s important not to fall into what I call the Gluten-Free Trap. When considering gluten-free options at the grocery store, on a restaurant menu or in recipes, keep this in mind: it may be gluten-free, but that doesn’t mean it’s good for you!
Following a gluten-free diet is often presented as an effective way to lose weight. We’ve all heard about people who have lost weight after going gluten-free.
What is the cause of the weight loss? Let’s take a closer look at what happens when people remove gluten from their diet. Refined wheat flour is a ubiquitous component of processed and packaged foods. So people who avoid gluten, whether by choice or necessity, also end up steering clear of these refined foods and, instead, load up their grocery cart with gluten-free whole grains, legumes, lean protein, fruit and vegetables. There is plenty of scientific evidence showing that people who eat a diet based on these whole foods are less likely to be overweight, but studies have yet to demonstrate that eliminating gluten from the diet leads to weight loss. Whole foods differ from processed and refined foods several important ways: they tend to contain fewer calories and are much richer in nutrients and fibre. High fibre foods quickly fill up the stomach and help us feel full with less food, while the nutrient dense foods also promote a feeling of satiety after eating. In turn, following a gluten-free diet consisting mainly of unrefined whole foods can lead to the consumption of fewer calories and result in weight loss.
Whether you’re looking to pursue a gluten-free diet or simply incorporate more whole foods into your diet, nature offers an enormous variety of ultra-nutritious options that are naturally gluten-free:
· Whole grains and pseudo-grains such as quinoa, brown rice, oats and millet.
· Fruit and vegetables, which are loaded with vitamins and minerals and other beneficial phytonutrients.
· Legumes such as lentils, chickpeas and kidney beans, all rich in protein and filling fibre.
The holiday season tends to be that time of year that we look forward to, yet dread at the same time. One common concern is how we are going to navigate our way through the many festive events and their bounty of tasty, calorie-rich treats -without sacrificing the healthy diet we’ve worked hard to establish throughout the year.
One of the best things we can do is to stay active. Although the cold weather might make it less appealing to venture outdoors, the snow does make for a multitude of fun activities. Great winter pursuits for kids and adults alike include making snowmen, tobogganing and skating. Another option is to boost your post-meal metabolism by taking a stroll with family or friends.
When attending social gatherings, ensure you have had a nutritious snack beforehand, so that you aren’t approaching the buffet with a ravenous appetite. Good choices include plenty of vegetables and lean source of protein, such as raw veggies and hummus or a filling salad with fresh greens and chicken. Secondly, be aware of liquid calories. Drinking calorie-rich beverages such as alcohol or egg nog can quickly add up. Limit your intake of these and fill up on water instead. Lastly, savour your food slowly and listen to your body. This is truly the best strategy to avoid overdoing it. By recognizing when you are no longer hungry and by respecting your tummy’s signals of fullness, you’ll know when it is time to put the fork down.
With the cooler weather upon us, we often crave the warmth and comfort of a nourishing bowl of soup. Making your own soup from scratch can be surprisingly quick and easy. In order to make the most of my time in the kitchen, I always make a large portion and freeze the rest for later use.
Homemade soup provides a wonderful opportunity to get in a few servings of vegetables. Add red lentils, chickpeas or other legumes to create a thicker texture and add a boost of protein and fibre. Some of my favourite options are puréed soups, like the tasty recipe shown below:
Carrot, red lentil and quinoa soup
6-8 large organic carrots, scrubbed
3/4 cup red lentils, rinsed
2 cups vegetable stock
2 tsp. ground coriander
2 tsp. ground cumin
2 tsp. ground all spice
1 cup cooked quinoa (optional)
Put all ingredients, except for quinoa, in
medium sized saucepan and bring to a boil. Reduce heat and simmer until carrots
are soft. Once cooled, transfer to a blender and
Transfer back to saucepan, add cooked quinoa and rewarm.
Add salt and pepper to taste.
Serve warm with a drizzle of omega-3 rich hemp oil and a dollop of yogurt, if desired.
This recipe can be tailored to suit many taste buds – try experimenting with other spices, such as ginger or turmeric, for a new twist on the flavour.
Once life starts to settle back into a normal groove after busy summer holidays, the fall season provides a wonderful opportunity to get "Back to Health".
The key to success in achieving your autumn goals for healthy living lies in goal-oriented prioritizing and structured planning.
Think carefully about what you spend your time on during the day's 24 hours. At the same time, write down the goals you have for healthier living. This exercise will give you the opportunity to find periods of time that might be better spent on other activities. For example, you might discover that skipping your usual one hour of computer time in the evening frees up an entire 60 minutes to do yoga or prepare healthy lunches to take to work.
What do we do when we don't want to miss an important meeting or forget to drop the kids off at practice? We put it in our calendar. Use this same strategy for making sure you fit in energizing bouts of physical activity. If nothing else, book lunch meetings with yourself at least twice weekly and use that time to go for a brisk walk and enjoy the beautiful fall foilage.
Stock the fridge with nutritious options, so that healthy eating is the most convenient choice. Make your trips to the grocery store count by purchasing plenty of easily prepared vegetables like bell peppers, cucumbers and baby carrots, as well as dark leafy greens for delicious salads.
Employ the tips above and you'll be well on your way Back to Health!
As a holistic nutritionist, one of the questions I’m most frequently asked is how to plan and pack healthy snacks for a busy lifestyle.
For those who lead hectic, always on-the-go lives, snacking is crucial for filling in the long gaps between meal breaks. If weight loss is a goal, fitting in nutritious snacks is especially important. We all know what happens when we let ourselves go for too long without eating… a ravenous hunger sets in and when we finally do eat, we tend to make poor food choices and overeat to the point of discomfort.
Arming yourself with a good supply of healthy snacks is the best way to avoid this pitfall. Here are a few tasty ideas that also travel well:
· Visit your local bulk food department and stock up on unsalted soy nuts, dried fruit and unsalted nuts. Try soy nuts with cranberries and pumpkin seeds and carry a small bag with you for a quick protein-rich snack.
· Many fruit and vegetables make a great portable snack. Try veggies like baby carrots, small cucumbers and cherry tomatoes. When packing softer fruits, put them in a hard-sided container to avoid discovering an inedible mushy mess at snack time.
· Mix up a healthy smoothie with plenty of greens and other goodness. Pour into a mason jar with a lid and take it to go.
· Avoid the excess sugar and other unwanted ingredients in most packaged granola bars by trying your hand at whipping up a homemade batch. Store in the freezer for a quick grab and go snack.