Colin’s Corner – Week Seven!

I’ve been away on holiday, and did not have a chance to update my blog for the last week. I hope you’ll forgive me… The good news is, Monica and I had a wonderful vacation in Myrtle Beach, South Carolina, where we encountered several challenges to my weight loss goals. Carolina BBQ is one of the top regional BBQs in the U.S.A., and with good reason – it’s delicious!

We didn’t go too crazy with eating out at restaurants, though. We had a kitchen in our unit, and made healthy meals throughout the week. What makes a big difference for me throughout the day is whether or not I have a sensible breakfast. If I make sure to have a healthy breakfast of low glycemic carbs (those that release slowly into the blood, thereby providing a prolonged energy source), then I am far less likely to get hungry later in the day, and end up eating something unplanned. Granola, fruit, yogourt, an egg white omelet, oatmeal, these are all great ways to start the day.

One of my favourite healthy meals right now is a bbq chicken wrap. It makes a great lunch, afternoon snack, or even dinner.

BBQ Chicken Wrap

Large whole wheat tortilla

¼ cup shredded cabbage

¼ cup shredded lettuce

BBQ chicken breast or leg meat, roughly chopped

Dollop light curried mayo

1 medium pickle roughly chopped

½ tomato roughly chopped

Hot sauce (optional)

Assemble filling along a line in the centre of your wrap. Roll, tuck under, and enjoy!

I’ve been percolating in my mind some very broad strokes of weight loss behaviour. They may seem very obvious once stated, but I think it’s good to put them down to help reinforce them.

This week’s tip to maintaining a healthy lifestyle: no fried foods. A recent 11 year study conducted in Spain and reported in the British Medical Journal is suggesting that fried foods, in moderation, do not necessarily lead to heart disease. However, frying food adds extra fat and calories. A lot of extra fat and calories. For example, below, I compare 1 pound of chicken wings with a whole roasted chicken. Not surprisingly, a pound of wings has more calories than an entire chicken! (as well as more fat and sodium). So when you’re at the restaurant and you’re given a choice of sides, go for the baked potato, the soup or the salad. In the long run, it will be much better for you.

Chicken, roasted

Serving: 1 bird

Nutrient

Value

Calories

1429.2

Total fat

81.4

- Saturated fat

22.6

- Trans fat

0

Cholesterol

526.2

Sodium

490.4

Protein

163.2

Chicken, wing, batter dipped, fried

Serving: 10 wings (1lb)

Nutrient

Value

Calories

1588

Total fat

107

- Saturated fat

29

- Trans fat

0

Cholesterol

387

Sodium

1568

Total carbs

54

Protein

97

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