Its okay to indulge...once in a while!

Tip of the Week

Don't be overly-restrictive!
Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.

Recipe of the Week

Insalata Caprese (Pasta Salad)

If you boil the pasta in the morning, drain, and let chill in the refrigerator, all you have to do is toss the ingredients together and dinner is served!

4 cups cooked whole-grain pasta blend, cooled
2 cups ripe cherry or grape tomatoes cut in half
8 ounces fresh mozzarella cheese, cut into 1/2-inch cubes
1/3 cup lightly packed fresh basil leaves, cut or torn into bite-size pieces
2 tablespoons olive oilSalt to tasteGround black pepper to taste
16 slices reduced-fat salami, quartered (optional)

Place all the ingredients in a medium serving bowl and toss to blend well.
Cover and chill in refrigerator until ready to serve.

Yield: 4 servings

Per serving: 360 calories, 19 grams protein

Thought of the Week

Don’t always listen to your mate. Although it is suggested that you tell your family, sometimes members of your family will try to dissuade you from trying to lose weight. It’s simple: they might not want you to succeed where they may have already failed, whether consciously or inadvertently. Your loss is not always their gain. Watch out for statements like: “You’ve lost enough weight.” or “I like you just the way you are.” Fact of the matter is, if YOU don’t like the way that YOU are – then YOU are going to have to do something about it, no matter what anybody says. They still love you, though!

Getting to know your eating habits

Tip of the Week

Keep a food journal!
Why keep a food journal?

• Tracking the food we consume forces us to take responsibility for our food choices. It shows what we're really eating.
• An accurate food journal helps us see eating patterns, giving us insight into when and why we eat.
• Monitoring the foods we eat helps us estimate calorie intake, so we can make adjustments, by eating less or exercising more.

What should your journal include?

• What you eat and how much you eat: You can estimate portions, but be honest and be thorough-- don't forget items such as candy, condiments, etc. Record as you go to ensure accuracy.
• When and where you eat: Time of day, how long you were eating, if you ate in a fast-food restaurant or the company cafeteria, etc.
• Who you were with and any other activity you were involved in: Were you reading or watching TV, or having brunch with your best friend?
• Your mood while eating: Were you bored, frustrated, happy? This may tell you whether you engage in emotional eating—eating triggered by mood, not hunger.
• Any exercise you did, including the activity, length and intensity, and estimate of calories burned.
• Any special categories for which you want to monitor consumption, such as carbohydrates, fat, or fibre content.

Recipe of the Week

Mediterranean Shrimp (serves 4)
198 calories, 9 g carbohydrates, 17 g protein, 8 g fat per serving
4 tsp. olive oil
2 cups finely chopped peeled eggplant
1 red onion, chopped
3 garlic cloves, minced
6 plum tomatoes, finely chopped
1 cup water
1 tbsp. chopped oregano or marjoram
¾ lb medium shrimp, peeled & de-veined
1/3 cup crumbled, low-fat feta cheese
2 tbsp. chopped flat-leaf parsley
Heat the oil in a non-stick skillet. Add the eggplant and sauté until lightly browned. Stir in the onion and garlic and sauté until fragrant. Add the tomatoes, oregano, and water and bring to a boil. Reduce heat and simmer, stirring occasionally, until most of the liquid evaporates. Add the shrimp to the vegetables and cook, stirring frequently, until they turn pink. Serve sprinkled with the feta and parsley.
Recipe Idea: If you have any leftovers wrap them in a wheat free tortilla and savour the flavour!

Thought of the Week

When you are looking for solutions to weight problems, it's tempting to believe that there is a fast and painless way to success. As a result, many people buy questionable products to help them lose weight and tone their bodies but are usually disappointed in the lack of results. The sad reality is that permamnent or beneficial change usually comes with hard work and perseverence.