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Month: June 2021

Make Calories Count Menu

Toronto Holistic Nutritionist Laurie McPhail Make Calories Count MenuIn my last blog post, Rather Than Count Calories, Make Calories Count, I discussed how calories are not all created equal in their effects on your body.  Your body survives and thrives off the nutrients provided by your food.  That’s why it is so important to get as much nutrient bang for your calorie buck as you can – so your meals will optimize your health and energy.

In the same post, I linked to the Aggregate Nutrient Density Index (ANDI) to show how many popular foods stack up in terms of micronutrient density per calorie.  It is no surprise that the majority of the highest ranking foods are vegetables and fruits.  And dark leafy greens reign supreme.

But please don’t bog yourself down with all the numbers.  A simple way to ensure you get a full complement of micronutrients in your diet is to “eat the rainbow”, including dark leafy greens, daily.  Challenge yourself to consume as many colourful foods as you can each day.  My Make Calories Count Menu covers off red, orange, yellow, green, purple, brown and white.  Add some blueberries with breakfast and you are golden!  I hope you enjoy this technicolour menu and share it with your family and friends!

To receive the recipes in my Make Calories Count Menu, sign up here.

Make Calories Count Menu

Breakfast: Asian Veggie Omelet  (see below for the benefits of bok choy for breakfast)

Lunch: Mango, Edamame & Cabbage Salad with Peanut Sauce (full of flavour, colour and crunch, this salad is high in protein and fibre and keeps 3-4 days in the fridge)

Dinner: Kale Greek Salad with Steak (perfect on a sultry summer evening, the steak and red peppers can be grilled on the BBQ or roasted in the oven; use pre-washed, organic baby kale to save time if you wish)

Join The Nutritional Reset community here to receive this month’s recipe collection today (as well as each month to come)!  

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Rather Than Count Calories, Make Calories Count

Toronto Holistic Nutritionist Laurie McPhail Don't Count Calories, Make Calories CountYou might not expect to hear this from a nutritionist, but I ask my clients not to count calories.  Why is that, you might wonder.  After all, isn’t consuming fewer calories than you expend the magic formula for weight loss?   Well, it isn’t quite that simple.  For one, it is very difficult to accurately measure the calories we consume and expend. But what’s more important is that counting calories puts the focus in the wrong place.  Because it isn’t so much the amount of calories in a food but what your body does with the food that counts.  And, in that respect, foods of equal calories are not necessarily equal.

Just as no two people are the same.  Two people eating exactly the same food will extract different caloric value from it.  This is due to the complex interaction between the food (and how it’s prepared or processed), the intricacies of our own body’s digestive system and processes and the composition of our gut microbes.  Even identical twins may metabolize the same foods somewhat differently, as their gut microbes may differ.  If all this intrigues you, you might enjoy reading this article.  So, rather than count calories, I’d rather focus on making calories count.

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