Tips to Avoid Overeating this Summer

As my son and I enjoyed his first trip on a subway train, he was amused at all the posters featuring food. Pepto-bismol ads littered the train with images of bacon cheeseburgers and kabobs with Pepto-bismol bottles inserted within the food images.

For those of you who may not know what Pepto-bismol is, it provides relief for upset stomach, nausea, heartburn, diarrhea, and indigestion. When I see ads such as these it bothers me to no end. It can be interpreted that consuming high fat, high calorie foods or over-eating at "BBQs" can be relieved by one swig of this liquid product.

This concept is reactive rather than proactive. Overindulging is a matter of self-discipline, not self-medicating. Summer is short in Canada and although we want to enjoy our patio lunches and long weekend gatherings, it should not be at the expense of your health and well being. Here are 4 ways you can avoid overeating this summer.

1.  At "serve yourself" functions,  choose one item from each of the four food groups. For example your plate may consist of a cheeseburger on a bun (meat, grains, dairy), a tossed salad and fruit for dessert (fruits & vegetables). If you are eyeing the potato or pasta salad (grains), take a small scoop and skip the bun on the burger. Then, stop eating.

2. Limit alcoholic beverages to 1 serving and drink more water. Alcohol adds calories and can lead to dehydration, especially on a hot summer's day.

3. Choose one "sweet" dessert. If a variety is being offered, choose the one you think you would enjoy the most and typically eat less often.

4.  Spend more time socializing and less time eating. You'll likely have more fun and feel better too.

If you are the host, make sure you offer a variety of foods for your guests, including an assortment of fruits and vegetables for those trying to enjoy lighter fare. And remember, quality is often better appreciated than quantity.

Variety is the Spice of Life

I often see repetition when reviewing my clients' food journals. Routine breakfasts, typical lunch and dinners,  a lack of ideas for snacks. People are often limited because of their experiences with food based on their childhood, culture and willingness to try new things.

Over the past few weeks I have had the opportunity to taste and learn about homemade, South Indian cuisine. Curried chickpeas, dahl, idly, and rice & yogurt are a few dishes I have tried. Being raised Italian, Indian flavours were not a part of my taste palette. As an adult, I began to experience the taste other cultures have to offer. As a dietitian, I have come to learn how these various tastes can benefit my health.

Spices are well known to possess antioxidant and anti-cancer properties. Coriander, turmeric, and cumin are some common spices used in Indian dishes and curries. Italian spices such as rosemary, parsley, basil, thyme and oregano are rich in antioxidants. And let us not forget the ever-popular ginger spice commonly found in Asian dishes.

If you are bored with your meals, consider buying a new spice this week. McCormick Gourmet Spices (www.spicesforhealth.ca) has discovered numerous ways to introduce spices into your daily routine (without being an internationally trained chef). Here are a few ideas to try during this summer's fresh produce and grilling season.



1. Try a light sprinkling of ground ginger on peaches, pears, cantaloupe, pineapple or honeydew melon.

2. Mix turmeric into plain yogurt, and use as a spicy marinade for salmon or mackerel.

3. Mix rosemary with olive oil and garlic as a marinade for lamb steaks.

4. Stir basil into chopped, garden-fresh tomatoes and use as a pasta sauce.

5. Skip the butter and sour cream and sprinkle oregano leaves on a baked potato.

I invite you to share your 'taste experience' with me, letting me know what spice you tried, how you used it and what you thought of it.