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.