Thursday, March 26, 2015

Spring Clean Your Eating Habits This Nutrition Month

Nutrition Tips from Lanette Kovachi, Global Dietitian at SUBWAY® Restaurants

Now that winter is officially over, don’t just spring clean your home, spring clean your eating habits! Take advantage of the change in season to dust off your winter blues and kick start yourself into healthier habits that will carry you through till next spring!

To help you start this season off fresh, SUBWAY® Restaurants Global Dietitian, Lanette Kovachi has some simple tips that anyone can incorporate into their daily lives to get started on the path to healthier eating:

Eat a Balanced Breakfast
Making healthy choices begins at breakfast. Eating a balanced breakfast every morning can help promote healthy living. Try to avoid bagels, muffins, and donuts as they are packed with empty calories, loaded with simple carbs and low in protein – the perfect combo to leave you feeling hungry after a short while.

Instead, choose a breakfast that contains a good source of protein and fibre, but not high in calories like an omelette. Try swapping out a regular egg for egg whites in your omelette and pair with whole grain toast, or try a hearty bowl of oatmeal made with protein-packed low fat milk to help you feel full longer.

Snack Smart
Snacking between meals is an important way to keep your body satisfied, so you don’t overeat at lunch and dinner. Smart mid-morning and mid-afternoon snacks should be high in fibre, and/or should include protein.

Tip: Try fresh fruit, cut veggies with hummus, whole wheat crackers with light cheese, low fat yogurt, whole grain granola bars, or a handful of nuts.

Go Light at Lunch
Don’t lose your momentum at lunch. Stick to a lunch that is packed with lean meats, fruits, veggies and high fibre grains. Try a SUBWAY® sandwich with lean turkey, chicken or roast beef on 9-grain wheat bread.

·         Swap your regular SUBWAY® sandwich for a SUBWAY® chopped salad. It has all the veggie goodness in a bowl without the bread. Enjoy it as a vegetarian option or add your choice of meat for added protein like SUBWAY® Restaurants grilled, all white meat chicken strips made with no artificial colours or preservatives.

·         In need of a warm up? Try pairing a SUBWAY® chopped salad with the new Tomato Basil soup, available at SUBWAY® Restaurants for a limited time. The Tomato Basil soup is vegetarian (may contain dairy).

Downsize Dinner Portions
By dinner time, you may be feeling good about the choices you’ve made throughout the day and decide to reward yourself with a double-portioned dinner. Don’t do it. Stick to eating sensible portions throughout the entire day.

Tip: When making dinner at home, try to keep your portions down by using a smaller dinner plate. As a general guideline, keep your meat serving to about a quarter of your plate, your starch (i.e. potatoes, rice or pasta) to a quarter and fill the rest of your plate with veggies. Try to eat just enough so you feel satisfied, but not uncomfortable.

Cut Back on Sodium
We all know that sodium is something that we need to be mindful of. Here are some simple ways you can cut back:
·         Making fruits and vegetables the basis of your diet will slash sodium levels. Fresh fruit and vegetables are filling, healthy, and naturally low in sodium or sodium free. And best of all, it will fill your diet with tons of disease fighting-nutrients.

·         Read the nutrition facts on the packaging at the grocery store to evaluate some of the everyday items you buy. For example, look at your sandwich bread and compare it to the other labels – try to pick the bread that has the lowest sodium and the highest fibre.

·         While cooking at home, replace table salt with salt-free seasonings; there is a delicious variety available in the spice aisle of the grocery store.

Be a role model for healthier eating
Making healthier eating choices and leading by example is a great way to influence positive changes in people’s lives, especially children. When you cannot eat together at home, choose a better on-the-go option like SUBWAY® Restaurants. SUBWAY® has a kid specific meal deal called a Kids’ Pak® which comes with a four-inch sandwich, apple slices, Minute Maid Apple Juice and a giveaway such as a toy – just what you need to make eating better easy and fun!

Lanette Kovachi has served as the Corporate Dietitian for the SUBWAY® brand since 2000. In this important role, she oversees the nutritional information for all SUBWAY® menu items and advises the Headquarters team on nutrition and health-related issues.

All Pictures -Gone!

How's this for feeling bad- second last day of our vacation. Gerry doing some screen adjustments on the camera and lost all the pictures. Not sure what he did but poof- all gone!

Vegas- Wednesday March 25

Oh goodness, I hate to say it, but we're back to the room for the evening and it's 10:15 pm Las Vegas time but our time from back home- it's 12:15 am and here we are eating late. No wonder my stomach has been acting up while I've been here. Too much off schedule with everything- the getting up, going to bed and odd eating times. But we are enjoying no snow and the blue sky and sun!

We started our day around 11 am today. Gerry had wanted to go to Camping World here and so we stopped. He bought himself a RV GPS- something he's wanted since he got our RV, and we also signed up for the 2 year Good Sam Club membership - which will give us discount on campgrounds, gas, Camping World merchandise and more.

It seems to take so much of our time just driving for points A-B in the city. But we've had a reliable vehicle getting us around, from National Car Rental-  driving a 2015 Dodge Caravan. Good on gas a great ride. From where we are at, on Las Vegas Blvd South  it takes about 20 minutes to get to the strip and about 45 minutes to an hour to get to the north end when we're reviewing anything at that end.

Lunch today was Olive Garden with gift cards I had.Was my first time to one of those restaurants. We've just been eating toast and fruit for breakfast- nice having the condo, where we're all self contained- even have our own washer and dryer in the condo.

This afternoon we visited the Madame Tussauds' Wax Museum. We had been here years ago, but the displays had changed- there were alot of new ones. And it was so cool to see all the figures. They are so realistic. So if in Vegas you have to see this place. All the celebrities and singers all seemed to be so slim and trim we noticed as well. Once we were amongst the figures, at times we had to do a double take to see who the visitors of the museum were and the wax figures- as the figures were so real looking. And we really liked that the museum was not over crowed. Must see!!

In the evening we went to the Louie Anderson Show. The show is at the Plaza Hotel in the older part of Vegas. A step back in time to the older show rooms, more casual and intimate entertainment. We were front row seating which was nice. Louie had a great guy named Lou Magelowitz warm up the audience, who was great- made us laugh.. then Louie himself came on and did his show. Some of his material is already obviously prepared and he does alot of his jokes about food and eating. But he also converses with the audience and makes jokes off the top of his head. Everyone seemed to have had a good time though. I knew Louie from many tv shows and bit parts. He told us he had his show for 2 years and was going to be done in a few days. Perhaps on to a new tv show. Good luck Louie- we'll be watching for it!

We tried our luck on the slot machines in the Plaza Hotel, but there wasn't alot of people really on the machines, not like in the newer part of Vegas in the bigger hotels and casinos. We weren't lucky at all like we had been in the other newer hotels, which led us to believe that the casino here wasn't paying out the ones on the Strip. 

We had a good day though- the days are sunny and warm but the evenings cool off quite quickly.