April 28th, 2017

From Our Table: Sensible steps to healthy success


By Medicine Hat News on January 17, 2017.

Muffins are great for a healthy breakfast or for a healthy snack, which are vital to a healthy diet. --Submitted Photo

In my last column I talked about keys to successful long term weight loss:

K-keep it simple E- exercise Y- yes to a variety of veggies S- so good to be you!

This week I’d like to continue with that theme and talk a bit more about not just successful, permanent weight loss but healthy weight maintenance too.

I was looking through one of my many cookbooks and found some great tips. Sensible steps to weight loss in “Dietitians of Canada – Great Food Fast” by dietitians Bev Callaghan and Lynn Roblin gives the following points:

~ Great bodies come in all shapes and sizes. (Great point to note. Remember, ‘So good to be you!’ So start with loving yourself.)

~ Eat breakfast every day. People who eat breakfast regularly have healthier weights than those who do not.

~ Listen to your body and eat healthy foods when you are hungry and quit when you are full.

~ Eat balanced meals and snacks that are high in fibre and low in fat.

~ Weight loss should happen the same way it came on, slowly. A healthy rate of about 1 kg or 2 pounds per week is ideal.

Breakfast and healthy snacks are definitely vital in a healthy diet for everyone whether your goal is weight loss or not. I’ve included a couple great recipes this week that work for breakfast or snacks.

You can do double duty with both bran muffins and muesli. Eating bran muffins or muesli for breakfast or a snack is a great way to eat healthy and get more fibre in your diet.

Fibre is an important part of a healthy diet and you should aim for about 30 grams of fibre each day. It promotes a super healthy digestive system and also helps you feel full faster. Bran muffins and muesli are deliciously great convenient fast food to eat on the run for breakfast or relaxed at home with yogurt or milk. You can also just put some in a bag or sealed container to take with you for a healthy snack to enjoy during the day.

One of my favourite breakfast or snacks is a muffin with a couple slices of cheese for flavour. This also has the bonus of adding another food group to a super fast and easy breakfast on the go or a healthy snack.

Keep up those healthy habits in 2017 and enjoy breakfast every day along with fibre filled snacks. Because remember, ‘So good to be you!’

Joanne Smith is a registered dietitian.

Big Batch Bran Muffins

5 cups flour

5 1/2 cups 100% bran cereal

2 cups packed brown sugar

1 cup chopped dates or raisins

1 Tbsp baking soda

1 Tbsp cinnamon

4 cups buttermilk or *sour milk (see how to make below)

1 cup vegetable oil

4 eggs

1. In a large bowl combine flour, bran cereal, brown sugar, dates or raisins, baking soda and cinnamon.

2. In another large bowl mix together buttermilk, oil and eggs. Stir into dry ingredients until just moistened.

3. Spoon batter into greased muffin cups generously filling to the top. Bake In preheated 375 F oven 25-30 minutes or until golden brown. Cool in pan for 5 minutes then remove muffins to a wire rack to cool. Store in air tight containers. Can bake all at once and freeze extras or prepare batter and cook as needed for fresh muffins. Batter can be stored for up to 2 weeks in the fridge.

*To make sour milk add 3 tbsp lemon juice or white vinegar to 4 cups milk and let stand for a minimum of 5 minutes.

Per muffin: 7 grams protein; 10.8 grams fat; 57.2 grams carbohydrates; 6.8 grams fibre; 331 calories.

Muesli Mix

4 cups quick rolled oats

1/2 cup flax seeds

1/2 cup wheat germ

1/2 cup oat bran

1/2 cup wheat bran

1 cup dried cranberries

Mix and put in air tight storage container. Store in a cool dry place.

Per 1/2 cup: 6.7 grams protein; 5.6 grams fibre; 4.2 grams fat; 29.5 grams carbs; 169 calories.


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