We recently received a question from an individual inquiring about struggling with weight:
I have struggled with my weight for virtually my entire life. Recently, my trainer told me that I have a food addiction. This really depressed and demoralized me.
It is true that my eating is not under control. I eat too much most of the time when I sit down for a meal and then, to make matters worse, I eat when I am stressed, when I am bored and when I am watching TV. I have tried every diet you can think of but in the end my weight has remained a problem. I heard about you from a friend who is in your weight loss program and speaks very highly of you and I wondered if you can help me.
Sharon C., Calgary Alberta
Dear Sharon,
First, let me address the food addiction issue. It is my opinion there is no such thing as a food addiction. It is clear from your email however that your eating behavior could use some moderating. There are many people who struggle with a disordered eating pattern in their lives and one of the consequences of that, aside from the psychological, is weight gain. The Preventous Weight Loss program is particularly designed to address the psychological factors that lead people to fail in their attempts to lose weight. It also addresses many of the myths that surround the whole issue of weight loss, such as, you have to exercise in order to lose weight or, you have to stop eating carbs to lose weight, and so on. Weight loss is not as complicated an issue as, unfortunately, it has been made out to be. If you would like to know more about our weight loss program please call us at 403.229.0129.
The dropping temperatures and shorter days of winter can leave the best of us feeling more fatigued, less physically active and reaching for the warmth, energy and comfort of food.
Comfort food is food that tends to be consumed to perk up emotions, to relieve fatigue and emotional stress, or to increase positive feelings. Often, the foods we think of as comfort foods aren’t the best foods for us. Changing your ideas about what is and is not comfort food can help you reap the benefits without the guilt.
According to Webster’s Dictionary, the term “comfort food” was first used in 1977. What makes a food a comfort food? In a research study conducted in the U.S., men preferred warm, hearty foods, such as soups, casseroles, and meat, while women preferred snack-related foods, like chocolate and desserts. Perhaps not surprisingly, the same study also found a strong connection between consumption of comfort food and feelings of guilt.
While eating for purely emotional reasons is generally discouraged, few things can compare to the comfort and enjoyment of a warm, home-cooked meal at the end of a long frosty day. Here are some comfort meal ideas that are delicious, nourishing and completely guilt free. Enjoy!
Turkey Mushroom Chili
This recipe uses mushrooms to maintain the protein and flavour while minimizing saturated fat.
Ingredients:
- 454 g lean sausage
- 454 g lean ground turkey
- 1 cup chopped onion
- 454 g fresh mushrooms, sliced
- 1L vegetable juice
- 1 can (180 mL) tomato paste
- 1 teaspoon sugar
- 1 teaspoon salt
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 1 teaspoon Worcestershire sauce
- 1/2 teaspoon dried basil
- 1/2 teaspoon black pepper
- Sour cream (optional)
Directions:
- In a large saucepan over medium heat, cook sausage, turkey and onion until meat is browned. Drain off fat.
- Stir in mushrooms, vegetable juice, tomato paste, sugar, salt, garlic powder, oregano, Worcestershire sauce, basil and pepper. Bring to boil, then reduce heat and simmer, covered, for 1 hour. Garnish meaty mushroom chili with sour cream, if desired.
Preparation time: 10 minutes
Serves 8
Grilled Eggplant Parmigiana Sandwich
This recipe is low in cholesterol, high in calcium and high in fibre.
Ingredients:
- 1 large eggplant, (1 1/4-1 1/2 pounds), cut into 12 1/4-inch-thick rounds
- Olive oil cooking spray
- 1/4 teaspoon salt
- 3 tablespoons finely shredded Parmesan
- 1/2 cup shredded skim mozzarella
- 4 small pieces focaccia
- 2 teaspoons extra-virgin olive oil
- 5 ounces fresh baby spinach
- 1 cup crushed tomatoes, preferably fire-roasted
- 3 tablespoons chopped fresh basil
Preparation:
- Preheat grill to medium-high.
- Place eggplant rounds on a baking sheet and sprinkle with salt. Coat both sides lightly with cooking spray. Combine Parmesan and mozzarella in a small bowl. Brush both sides of focaccia with oil.
- Place spinach in a large microwave-safe bowl. Cover with plastic wrap and punch several holes in the wrap. Microwave on High until wilted, 2 to 3 minutes. Combine tomatoes and 2 tablespoons basil in a small microwave-safe bowl. Cover and microwave until bubbling, about 2 minutes.
- Place all your ingredients on the baking sheet with the eggplant and take it to the grill. Grill the eggplant slices until brown and soft on both sides, 2 to 3 minutes per side. Grill the bread until toasted, about 1 minute per side. Return the eggplant and bread to the baking sheet. Reduce grill heat to medium.
- Place 1 eggplant round on top of each slice of bread. Layer 1 tablespoon tomatoes, 1 tablespoon wilted spinach and 1 tablespoon cheese on each slice of eggplant. Repeat with the remaining eggplant, sauce, spinach and cheese. Sprinkle each stack with some of the remaining basil. Place the baking sheet on the grill, close the lid and grill until the eggplant stack is hot and the cheese is melted, 5 to 7 minutes.
Calgary winters are bitter cold and blanketed with snow, and many of us are stricken with the daunting task of shoveling. We endure this task to keep our sidewalks safe and to avoid penalty from the City. While shoveling can be a great form of exercise for many, caution is advised. Here’s how to you keep yourself safe and injury free when shoveling.
It is important to remember that sedentary adults are at greater risk for heart attack and stroke when engaging in strenuous activities due to the sudden increase in heart rate and blood pressure. Shoveling snow can raise your heart rate to 97% of its maximum ability and systolic blood pressure to 200mmHg. Even walking in snow increases the demands of the heart and at-risk persons should slow their pace. Factors that place you at increased risk include: history of heart disease, high blood pressure, high cholesterol, smoking and sedentary lifestyle.
Clothing Considerations
Your body’s core temperature can drop quickly in cold weather unless you are wearing the right clothing to protect against hypothermia and frostbite. Clothing reduces heat loss through insulation by trapping air between layers. Recommended cold-weather clothing consists of three layers: an inner layer of lightweight polyester or polypropylene, a middle layer of polyester fleece or wool, and an outer layer designed to allow moisture transfer to the air while repelling wind and rain.
Synthetic fibers help wick away perspiration better than natural fibers such as cotton. However, you should adjust clothing insulation to minimize sweating and use clothing vents to reduce sweat accumulation.
An outer layer is only necessary if it is rainy or very windy and you should reduce clothing insulation as exercise intensity increases. Lastly, remember to wear a toque or hat to prevent heat loss from your head.
The risk of frostbite is less than 5% when the temperature is above -15°C (5°F), but increased safety precaution is warranted when the wind chill temperature falls below -27°C (-8°F). In these conditions, frostbite can occur in 30 minutes or less in exposed skin. In concert, whole-body and facial cooling lowers the threshold for the onset of angina (chest pain) during exercise. The type and intensity of exercise also modifies the risk for a person with cardiac disease. Activities that involve the upper body and cause an increase in heart rate are a potential risk.
Safety Tips
When you head outside this winter to shovel remember the following safety tips from Alberta Health Services to avoid injury and strain to your back and heart.
- Reduce your chance of injury by performing 5 minutes of light aerobic exercise, dynamic movements, and stretches before you shovel. An adequate warm-up prepares the muscles to be used.
- Shovel soon and frequently. Even light snowfalls can pile up quickly and freshly fallen snow is easier to remove than snow that’s been packed down. Shoveling frequently also lessens each lifting load and reduces back strain.
- Pace yourself and avoid over-exertion. Snow shoveling is strenuous physical activity, especially for those who are sedentary. Strenuous activities cause a quick rise in heart rate and blood pressure. If you experience any shortness of breath or pain in your chest, jaw, arm or back, stop immediately.
- Take breaks indoors every 15 minutes, especially if there’s been a heavy snowfall. Don’t try to clear the snow all at once.
- Push the snow instead of lifting it and don’t overload your shovel. Replace your conventional shovel with a snow pusher or a small blade shovel. A smaller shovel requires you to lift less snow at a time and reduces the strain on your body.
- Maintain an optimal posture when lifting snow by keeping your feet close together and knees slightly bent with your back straight. Your abdominal muscles should be tightened to help support your back.
- Avoid twisting or bending when you toss a shovel full of snow. Always throw it in front of you instead of behind you, to the side, or over your shoulder. Most back injuries occur when you are in a twisted position. If you need to move snow to one side, reposition your entire body to face the direction you are pushing.
- Keep the weight of the shovel close to your body and avoid extending your arms. This prevents excess strain on your back muscles and spine.
- Watch where you walk and move consciously to reduce your risk of falling. When working outside in slippery conditions wear low-heeled shoes or boots with non-skid soles. Also, try to keep extension cords out of the way and pets inside.
- Stay well hydrated and avoid stimulants such as caffeine and smoking. Stimulants can place strain on your heart by constricting blood vessels and increasing heart rate.
People with risk factors for heart attack or stroke should be cautious and consider using a snow blower or having a neighbour shovel their sidewalk. The incidence of fatal heart attacks increases after heavy snowfalls. Those with heart problems or previous heart attacks should consult their physician before engaging in strenuous activities such as snow shoveling. In addition, sedentary individuals should be careful.
The City of Calgary has snow removal programs for those unable to shovel their own sidewalks and driveways. If you are feeling neighbourly you can become a Snow Angel by adopting an older adult’s sidewalk this winter.