Patricia Chuey

Food and Nutrition Expert | Recipe Developer

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10 Ways to Navigate the Most Confusing Section of the Grocery Store

April 4, 2016 By Patricia Chuey

Yogurt collage

A category I used to quite like has really gone downhill fast.  When good food goes bad, and not in the food safety sense, can it come back from the dark side?

Take a natural healthy food and keep adding bells and whistles until it’s no longer recognizable and voila, you have one lousy, if not the worst, section of the store. This area, typically found on the heavily promoted ‘healthy’ outer perimeter of the store has rapidly turned from a wholesome food source to a not-so-secret hideaway for the sugar and artificial sweeteners consumers have been advised to steer clear from the inner aisles of the store. The claims on the labels are a perfect example of everything that’s wrong with food marketing.

If the picture didn’t reveal it, the category my friends is…YOGURT – that satisfying, wholesome, wonderfully versatile food that many over 50 didn’t even grow up with because it was only something the ultra-natural crowd sourced from the health food store.

These days, too commonly I hear consumers lament that just when they finally found a decent, healthy yogurt the whole family likes, they return to the store to buy it again and the shelf space has been re-allocated to the latest fandangled yogurt-like product. For many of us, the amount of time it takes to find a decent yogurt is significantly more than what it takes to identify other healthy products. It’s worse than finding a basic multi-vitamin should you need one or finding the right colour and size of pantyhose as one client put it.

This area of the store definitely requires the “Stop. Drop. And Roll” approach. The terminology weakly masquerading here as helpful is actually awful. “Kid’s Yogurt?” Since when do kids need a different type of yogurt than adults? And how come “Kid’s Yogurt” is full of sugar, and candy?  In many cases kid’s yogurt-like products are also an environmental disaster of excessive packaging. Consumers are on to the now obvious fact that nutritionally many cereals are chocolate bars in disguise. Fortunately at least some cereal manufacturers have improved the whole grain fibre content and reduced sugar.

Is yogurt becoming the new junk food section – the place where the excess sugar coming out of other categories hides out? We need to fight for the survival of the quality products this category originated with. And all of the probiotic digestive system-enhancing stuff? Although some of it may be helpful, most won’t provide a high enough dose to work as effectively for digestive health as the consistent presence of vegetables (which contain both fibre and prebiotics) on half your plate.

Before I say how I really feel and suggest approaching this category as a vegan would, here are my #ChueyOnThis 10 suggestions for finding a quality yogurt:

  1. Choose one labeled with the actual full word “yogurt” – not Yocrunch, YotoGo or other yogurt-esque terms. Never thought my career as a dietitian would need to include that advice. Check the best before date to ensure you’ll use it in good time. (Cool hack: If you won’t use it in time, label and freeze it in small portions for later use in smoothies.)
  2. Ensure the actual food product inside of the container is white – the colour of the substance yogurt is made from, milk.
  3. As for all other real, actual foods, short ingredient lists are better than longer ones. No gelatin, no extras, good.
  4. There should be at least some milk fat in the product. (% m.f.). Although for some folks a zero percent mf yogurt is okay, the vast majority of those no or ultra-low fat yogurts have very high carb and sugar counts or artificial sweeteners I don’t recommend replacing the mouth feel and flavour of the fat. If choosing a fruit-flavoured one, compare brands and select the one with the lowest grams of sugar while still being in that 1.5-4% mf range. If yogurt is what you choose as a dessert or it’s for kids or anyone who needs to keep weight on or even gain weight, a 9% or higher mf is a good way to go. (Reminder: when reading labels, 4 grams = 1 teaspoon. A helpful visual in assessing the sugar quantity.)
  5. Consider a good quality plain yogurt to which you can add your own nuts, seeds, toasted oats, berries or pureed real fruit instead of the jam-like substance the flavoured ones come with.
  6. Don’t consider yogurt a way to get fibre, iron, vitamin C or other nutrients that come from fruit, vegetables and whole grains. Consider it a source of protein, calcium and if well-chosen, quality calories. It’s not typically a source of vitamin D. Plain Greek yogurt, thicker for having some whey strained out, is a nice product significantly higher in protein and consequently, price.
  7. Yogurt naturally contains bacterial culture and if the label states that it has active bacterial cultures, it will have probiotics. Read any claims carefully to ensure the digestive system benefits aren’t overstated. If you shop in a store that employs a dietitian or pharmacist, they are excellent people to consult with in determining if you need extra probiotics from food or supplements based on your unique situation.
  8. To save money, check the unit pricing. If you don’t need yogurt packaged in 16 individual containers, it’s usually more cost-effective to buy the larger containers. The individual ones do go on sale frequently and quality ones are an easy addition to school lunches or a protein option when on the go.
  9. If your favourite good quality yogurt was removed from the offering at your local supermarket, ask to see the store manager, the dairy department manager and the store dietitian to let them know. Another option is to call the head office of the company and ask to speak to the Dairy Category Manager. Customer-focused organizations will take your call and be interested in your concerns.
  10. Readers who cook will know that it’s quite simple to actually make your own yogurt and that’s most likely the very best yogurt of all! Google to find easy recipes. We have had success making our own yogurt. When buying yogurt, I opt for plain Greek yogurt for use as is, in dips and cooking. I also buy some individual yogurts for school lunches that are low in or free of added sugar, without artificial sweeteners and contain active bacterial cultures.

Cheers!

Filed Under: ChueyOnThis Tagged With: ChueyOnThis, grocery store, supermarket, when good foods turn bad, yogurt

The Stuff No One Wants to Hear about How to Actually Eat Well

March 31, 2016 By Patricia Chuey

Seabold stairs 2

Not for wimps or faddists, these steps to healthy eating success are only for those desiring energy, a permanent exit from the diet roller coaster, stealth eating habits and never being tempted to click those screen pop-ups about losing belly fat for any reason other than comic relief. It’s also for people who can actually envision self-deprecating comments about food and weight no longer being a regular part of their life. This post is long – as in, give yourself 10-12 minutes. But nothing worthwhile comes too easily – especially when talking about improved and lasting behaviour.

For many years I ran a busy nutrition counseling firm from 4 locations in Vancouver, BC. (I later sold the company. In its 25th year, it continues to thrive thanks to excellent colleagues.)  In the busiest years, we met with 30 new clients each month. Many days of 7 or 8 one-hour conversations about food and eating struggles. (Shout out here to all dietitians and counselors currently doing this type of very rewarding, yet emotionally heavy at times, work.) In the same years, I did a weekly 5-minute TV segment sharing healthy eating advice that was broadcast to over 250,000 people. It generated an endless stream of inquiries. At that time, I also spoke to at least one or two groups each week, most typically sports teams and workplace wellness programs at banks, legal and accounting firms. I got a mighty clear view into the challenges of healthy eating for athletes and in the workplace.

In the individual appointments, clients would spend a minimum of 3 one-hour sessions with myself or another dietitian on the team. BEFORE any advice was offered, a detailed history of eating concerns and challenges, activity level, work and family demands impacting ability to shop and cook, dieting history, food allergies or intolerances, medical issues and health status was discussed. A 5-day record of everything consumed, whether good, bad or ugly was also provided for in depth review before the consultation began. All confidential as you can always expect from any registered dietitian (the only regulated nutrition professionals in Canada), this represents a WHOLE LOT of conversations about food and health. And an intimate awareness of what the problems and challenges out there really are.

Since that time, discussions about healthy eating amongst consumers have increased dramatically. Although a great thing, this has also led to many folks, qualified or not, offering advice, creating food products, supplement lines and more to take advantage of this consumer appetite. It’s not all bad, but some of it is downright awful. The kind of stuff based on junk-, pseudo- or no science at all, fear mongering, fast fixes that don’t last, cash grabs and trendy products pitched on reality TV by folks who know a lot about fads and novelty but nothing about actual eating challenges and lasting solutions. I get a particular kick out of the endless pop-ups on the computer screen about how to lose belly fat or specific lists of what 6 foods melt pounds and increase energy.

From those countless hours chatting about eating challenges and watching clients go on to lose weight, gain energy and maintain great health, there are a few steps they take PERMANENTLY before simply sipping a fat-melting drink to achieve their goals.

Although it’d be incredible, unfortunately, you can’t turn around years or decades of poor eating and lifestyle choices with a one weekend cleanse or a single purchase of anything. The great news though is that once you switch gears in your mind, you can begin heading in the right direction – one in which you CAN permanently stay.

There are a series of steps to conquer on the healthy eating journey. Mastering each one before tackling the next one is a strategy I’ve seen work tremendously well for people. Although you can tackle these in any order, I recommend a stepwise approach from the bottom, step 1, on the way to victory and life-altering freedom at the top! These steps identify the ‘bones’ of healthy eating. To put ‘meat’ on the bones (vegetarian or not), I recommend meeting with an expert dietitian who will have at least a couple in- depth chats with you to help get things cleared up once and for all.

Step 1: Understand that healthy eating is just one of several spokes in the ‘wheel of health’. Healthy eating can go a long way in improving health, weight and energy. But, exercise, self-worth, sleep, genetics, age, life stage, hormones, support systems, medical conditions, schedule and many other lifestyle factors will also seriously impact results. Is eating the real issue or would addressing/accepting other spokes in the wheel first be more helpful? If eating is indeed the issue and you feel ready to take full responsibility for your success, proceed to step 2.

Step 2: Identify what your core eating philosophy is. I promote and have seen the most success for people with an 80-20 approach in which most of the time (80%) you make good choices but allow room for flexibility (20%). Perhaps you’re more inspired and driven by a 90-10 approach? Or maybe a 70-30 style would be a step in the right direction? Reflect on whether or not you want to and can sustain a 100% vegetarian approach, a flexitarian style or don’t even want “tarian” in the term that describes how you eat. Spend a decent amount of time reflecting on what has shaped your eating beliefs and habits. Think back to the healthiest time(s) in your life. Why were you so healthy at that time? Can you recall what it feels like to be fit and energetic or at least imagine this? A clear vision of that is a very helpful motivator.

Step 3: Become a more mindful eater. Talk to your dietitian to learn how to tune into your natural hunger and fullness cues, eat when hungry and stop when full. Learn how all sorts of environmental triggers affect eating and how to manage them. Apply the Pleasure Maximization Principle: If indulging in something with little nutritional value, make it worthwhile. This doesn’t mean binge eating or drinking, but rather, choosing something that’ll hit the spot perfectly and take care of the craving and desire. Lessons on portion control will be part of this step and they apply to all food, healthy or not.

Step 4: Begin working on getting into a “straight-line state” instead of an all-over-the-map, zig-zaggy, high and low blood sugar pattern. This is the foundational point, the gigantic concrete base from which the staircase to eating success is built. Without this, it will ALWAYS crumble. This step involves understanding how your schedule, work, family and other demands impact food choices. For digestive system health, your teeth, weight and more, I don’t recommend non-stop nibbling all day, but I do encourage eating about every 4 hours while awake. For many, this is a pattern of meal (M) (breakfast), snack (S) (mid-morning), meal (lunch), snack (mid-afternoon), meal (dinner). This varies drastically from person to person depending on schedule. For some it’s a pattern of S-S-M-S-M, M-M-S-M-S or something different. The goal is to avoid that ravenous, “if I don’t eat immediately I’m going to freak out” situation that almost always results in poor choices like eating a bunch of taco chips before dinner or crappy baked goods mid-morning because you missed breakfast. And, I won’t even go into details about that most challenging eating time slot between dinner and bedtime.

Step 5: Learn what makes for well-balanced meals and snacks and apply this consistently. In a general sense, meals with half the plate as vegetables (a wide, rotating, variety) along with protein and whole grains, and snacks that include both protein and carbs (fruit, vegetables, grains) help ensure you’ve consumed a good mixture of the required macronutrients each day: carbohydrate, protein and fat. Tune into which foods you tolerate best and why, when or how certain foods bother you. It may not be an allergy.

Step 6: Take at least 5 supplemental products – the more, the better. JUST KIDDING! Stop. More on that in Step 12. Step 6 is time to look at your hydration status. Do you get enough hydrating fluids each day – water, milk (whether plant or animal source), herbal tea, 100% real juice, etc). And don’t only look at the amount, but the pattern of hydrating. I recommend evenly distributing the fluids throughout the day along with meals and snacks rather than waiting until you’re dying of thirst and down 4 glasses all at once. 6-10 cups is a daily goal. This varies drastically depending on your size and activity level – the kind of stuff dietitians help you figure out precisely for your unique needs.

Step 7: Fine-tune the quality of what you’re eating. Marketing makes it seem like this will never stop, but it can if you so choose. This is the step where you look at whether or not you’re getting enough fibre and micronutrients (vitamins and minerals). Choosing brown bread over white and fresh vegetables over canned are two examples of basic ways to improve quality. Adding chia seeds to your wholesome home baking and making your own yogurt are more advanced, but very do-able ways to shine up the quality of your food intake. This step can take weeks or longer as it also impacts decisions about the kind of food you grab or don’t grab on the run and will require ongoing planning and prepping to head out the door in the morning well equipped. It also involves learning the basics of reading food labels and the liberating concept that many of the very best foods out there don’t even have labels!

Step 8: Fat and More Fibre – amount and quality. This is its own step because there is much to learn about both fat and fibre. Good, bad and ugly fats. Natural peanut butter vs. hydrogenated, whether you should use butter or margarine, which cooking oils are best, eating omega-3 rich fish at least twice each week…Take a close look at this area. Fibre – soluble, insoluble, psyllium, brown vs white, pasta, quinoa, what flour to bake with – also lots to look at here in ensuring you’re getting your 21-35 daily grams of fibre depending on age and gender.

Step 9: Salt and Sugar. Neither has to be avoided entirely. I don’t recommend putting all of your (or your children’s) improved eating efforts in this area alone, especially if steps 1-5 aren’t happening yet for you. Those steps do wonders for avoiding or managing cravings for salty or sweet treats. Do look for realistic, non-bizarre and affordable ways ways to limit or avoid excess sugar and salt. Always baking everything with agave nectar might not be the long term, lasting solution.

Step 10: Polish up your shopping and cooking skills as needed. Meals made at home are almost always lower in salt, higher in fibre and nutrients than meals grabbed on the run. Most families have 5-10 go-to meals in their repertoire. Find ways to make those great quality rather than twice a year making something considered extremely healthy. Do collect inspired recipe ideas but ones that are realistic enough to actually try. Take a cooking class if needed. Cooking more at home, and teaching your kids, may be the single most important healthy eating investment you can make for your family. (A high I.K.) Take time to learn about where your food comes from, genetic modification, the importance of a varied diet, organic and local food issues. Manage as much as you can without fearing and being at a loss for what to eat. If you have garden space and can grow even a little bit of food, that’s a healthy action. Get to know farmers to understand not only their values but the challenges they face in the food system today.

Step 11: Alcohol and Caffeine. There are limits. Learn them and live them. All the great eating in the world won’t keep your ‘belly flat’ if you regularly overdose on these drugs that displace or alter appetite. Health Canada suggests no more than one drink a day for women (2 for men) and no more than 4 cups of coffee daily…that’s four one cup, 250 ml or 8 ounce coffees and unfortunately not 4, turbo-sized Grande super cups. Mindful eating strategies apply here.

Step 12: You’ve made it up 11 BIG steps. Meet with your dietitian to review how you’re doing if you want to know whether or not you’re meeting your specific nutrient needs. For example, are you getting enough vitamin B12, iron and potassium? Using professional-calibre software and your personal data (not a quick on-line quiz), she/he can help determine if you’re lacking nutrients and which supplements you require . Many people need them. Amazing food choices or not, all adults over 50 should take 400 IU of vitamin D daily. Any women who may conceive should be taking 4oo mcg of folic acid daily. Many women lack calcium and iron despite healthy food choices. Many people benefit from a multivitamin if travel, a busy life or picky eating make consistent healthy eating tough. Allergies and food intolerances can create requirements for supplements as can strict diets, vegan diets, poor gut health and certain medical conditions. But be scientific and systematic about supplementation. Add one product at a time and allow a reasonable period to assess if it’s doing anything or not. How can you possibly know what is contributing to good or bad results if 10 products are added at once. Layer and build as needed and with expert guidance. Don’t put on your lab coat and treat the only body you have like a random science experiment, especially if already dealing with multiple health challenges and medications. Remember that “using supplements without a balanced diet is like using deodorant without taking a shower.” It’s temporary coverage only. (A quote I heard many years ago from a wise exercise physiologist, Dr. Mike Houston)

Step 13: If you’re an athlete, learn about how the timing and amount of meals and snacks will impact your training, competing and recovery. Learn about the additional hydration and macronutrient needs you have compared to inactive people.

Congratulations! You’ve climbed up, or at least patiently read through 13 long steps! Critical steps that make the difference between a quick fix and permanent success. You’re awesome! (And, until I write another book, I’m relieved to have this post handy as a starting point to refer the many requests that I’ll always likely get about how to eat better and lose weight.)

Cheers!

Filed Under: ChueyOnThis Tagged With: alcohol, balanced meals, caffeine, ChueyOnThis, cook, eating philosophy., eating well, fat, fibre, how to eat better, hydration, mindful eating, quality eating, salt, shop, sport nutrition, straight-line state, sugar, supplements, value of seeing a dietitian, wheel of health

Homemade is Best

November 20, 2015 By Patricia Chuey

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Have you ever made from-scratch doughnuts, fresh pressed apple juice, french fries sliced from whole potatoes, your own custom seasoned sausage or home-smoked back bacon? Most commercial versions of these foods are loaded with salt, sugar or the wrong fats. They’re blamed as contributors to obesity, cancer and diabetes. Everyone I know (our family included) who might occasionally make foods like these at home isn’t dealing with ill health. They avoid most commercial versions. Because the time and effort involved is SERIOUS, they’re not made very often. When they are, it’s with quality ingredients and in small batches that aren’t eternally shelf stable. If making your own back bacon sounds a bit much, the point is that homemade versions of anything are almost always better. No matter the size or age, make your kitchen a place you want to be. The more time spent there, the healthier you’ll eat. Keep a smartly stocked fridge and pantry. Clear out clutter and useless gadgets. The kitchen is the gas station that supplies the fuel for your life. #ChueyOnThis #HomemadeIsBest

Filed Under: ChueyOnThis Tagged With: ChueyOnThis, HomemadeIsBest

Eat Enough

July 30, 2015 By Patricia Chuey

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Seems like a strange remark in a diet-obsessed culture where rates of obesity continue to skyrocket, yet the single biggest eating problem I’ve seen from counseling hundreds of individuals over the past 3 decades is simply not eating enough. Not enough healthy food and fluid is consumed in the day and in a balanced, consistent way to prevent or reduce desire for unhealthy choices and at unhealthy times. Energy also suffers. It’s not about continually tweaking the food that you do eat to make it cleaner, more raw, more GF, more vegan, more expensive…It’s about getting enough total quality fuel to drive on and live life free of guilt, worry, diet math and food obsession. Indeed avoid allergens and individually problematic foods, but always nourish yourself fully. Nourishment isn’t simply calories and micronutrients. It includes vitality, flavour, satiety, comfort, sharing, enjoyment, memories and happiness too! #ChueyOnThis

Filed Under: ChueyOnThis Tagged With: ChueyOnThis, eat enough, quality food

Ban 100% Juice and French Fries or Gain Context?

May 20, 2015 By Patricia Chuey

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ACK! If only it were that simple. If all McDonald’s, all french fries and all 100% juice were banned, the obesity problem would unfortunately not be solved! It’s about portions, overall total wholesomeness of food choices, physical activity, stress, economics and so much more. Too much of anything is not good. That includes juice, pop, coffee, milk, almond milk, hemp milk, oat milk…It’s ironic that at the same time juice is targeted, smoothies are very popular and many urban centres have a juice bar on every corner frequented by healthy folks. There are many SUPER ACTIVE growing kids out there who can use the calories and vitamins of real juice. I suspect if we surveyed the fridges of the healthiest people out there, there may be some juice involved – whether homemade from real fruit, raw, organic or 100%. The juice aisle could easily be 1/4 of it’s current size if all the fake and added sugar products were removed…and don’t give juice to babies. Context desperately needed. #ChueyOnThis #NotAllJuiceCreatedEqually

Filed Under: ChueyOnThis Tagged With: ChueyOnThis, context, fruit juice, NotAllJuiceCreatedEqually

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Patricia Chuey

It has been my life’s work to create peace of mind around food and health. What an absolute joy to connect with so many who have shared, done the work and now reap the benefits of an energized, healthy life!

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I have had the pleasure of working with Patricia Chuey in her capacity as a dietitian, recipe developer, writer and consultant for more than 15 years. Patricia has truly distinguished herself, not only for her comprehensive knowledge of nutrition and contemporary nutrition-related issues but also her empirical knowledge of health in general – attributes that… Read more “Ann Collette”

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I’ve had the pleasure of working with Patricia for the past 9 years conducting Health and Wealth seminars. Patricia is one of the most captivating and enjoyable speakers I know. Her subtle humour and extensive knowledge of nutrition and well-being amazes her audiences. I recommend attending her highly sought after seminars. You’ll learn the key… Read more “Rhonda Klatik”

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