My F(abs)ulous Science Project: The Snacks

Oh, you didn't think I forgot about this series did you?  Shoe Week diverted my attention temporarily, but now, its back to The F(abs)ulous Science Project Series.

Whether you are on a specific diet to trim down, for...oh I don't know, maybe...a stagette party on July 16, let's say...off the top my head here...a place like Vegas, for...a friend who may (or may not…since this is totally a random thought) be named Kellie...OR you are just looking for healthy alternatives to snacks, read on.

I know its been said before...but you need to snack.  It is absolutely your obligation, your duty to snack.  We want to snack intelligently and fabulous.  Here’s how:

There are 2 Main Snacking Rules to Follow

1.We should be eating every 3-4 hours. 

So you should have 2 good snacks through the day. So your eating pattern should look something like this:

Breakfast    7am
Snack 1    10am   
Lunch        1pm
Snack 2    4pm
Dinner        7pm

This is the intelligent part.  As we keep adding food to our bodies, our highly intelligent system reads this as : Yay! Food a-plenty! Burn off excess energy stores!

When we don't eat - the body shackles down as if all the crops and rivers have dried up, basically holds onto fat like you would not believe.   It is pretty much impossible to starve yourself and lose fat simultaneously. We want to avoid at all costs becoming the skinny-fat body type.

2. Snacks should be sufficient enough to hold us over until out next meal.

This means it is both satisfying in terms of calories, but is also delicious.  This is the fabulous part. For moderately active women, this should run somewhere in the 200-300 calorie range.

Here is the F(abs)ulous list (with vegetarian and vegan options) for healthy snacking:

1. Green Apple with 1 Tbsp Peanut Butter/Almond Butter/Any kind of Nut Butter

    Look for no sugar added, organic nut-butter.

You can also make your favorite nut butter yourself.  All you need is a food processor!

Step 1:        4 cups shelled, roasted nuts.
Step 2:        Put in Food Processor. Blend.

I kid you not.  That’s it.

In 5 minutes, you will have wonderfully smooth texture.  You can add in chopped nuts to the mixture if you like a crunchy texture.

2. 10-15 almonds + 10-15 Raisins/Dried Fruit

It is always smart to pair a simple carbohydrate (the raisins) with a fat/protein combo (almonds). This will slow the rate at which the simple carb (raisin) would otherwise travel through your system, and make you hungry again sooner. 

A general rule of thumb: the nut/fruit mixture should fit in the palms of your hand, so if you prefer walnuts, it can be 5-10 walnut halves, or conversely, 20-25 pistachios.

3. Tomatoes with Rosemary Salt

mmm...I remember when I was young sprinkling a bit of salt on a fresh summer tomato and CHOMP! Biting into a little piece of heaven. 

Kosher sea salt is mixed with some dried rosemary leaves.  Not too much salt.  Just an ever-so-light sprinkle to bring out the natural tomato flavour.

Tomatoes are mainly water, but eating things that have a high water content will also fill you up and keep you satisfied until your next meal.

4. Hummus

  Both hummus and it's eggplant cousin (Babaganoush) are fantastic snacks.  We have to be mindful that, depending on how its prepared, it can be extremely high in fat and salt.  Here is a low(er) fat version of my favorite spread:

Step 1:    Can of organic, low sodium garbanzo beans (I personally love the brand Eden Organic). Wash and dry throughly.

Step 2:        Peel 2 cloves (or to taste) of garlic

Step 3:        1/4 cup lemon juice and 1 tbsp olive oil

Step 4:        Blend until creamy. If more creaminess is desired add water.

You can also get experiemntal with your hummus and add in things like roasted red peppers, oregano, thyme, mint, basil.  Just about any herb will go here.  Since the food processor is doing all the work - you might as well, right? 

6. Babaganoush

Literally: Broil. Cool. Blend. Eat.

Step 1:    Cut the Eggplant in half and pierce the skin with a fork all over.  Broil @ 400F for 30 minutes.

Step 2:    Allow to cool (about another 30 minutes). 

Step 3:    Put in the Food Processor with some optional garlic cloves, and blend until desired consistency. 

It really does not get much simpler than that!!

Have with some whole grain crackers, or veg.  My personal favorites dipping mediums are celery and red peppers.

7. Ricotta Cheese with Vanilla extract and Cinnamon

This is my evening snack if I am craving something a little sweet.  Vanilla Extract gives the impression of being sweet without being sugary sweet.  Cinnamon is nutty, and warming, and almost confusingly sweet.

You can use ricotta cheese if you are not vegan.  If you prefer to stay away from dairy – you can make a ‘vicotta’ by
pureeing silken tofu. 

8. All Bran Bran Buds with 1 cup Unsweetened Almond Milk
    Fibre = Filling, Satifying, and Great for Digestion.

9. Edamame

This one was also mentioned on my mini facebook poll.  I totally agree with you, Eva.  This is a great source of soy protein, as well as being a good source of Vitamin A, and Calcium.

10. Protein Shakes from non-why sources.

My 2 favorites here are Vega by Sequel Naturals and Ultra Protein Plus by Douglas Labs.

My absolute favorite protein shake: Scoop of protein, scoop of greens blend, tsp of flax or hemp oil, Unsweetened Almond Milk, 1/2 Banana and a Shot (or Two) of Espresso.   I am telling you, it is heaven in a blender. 

A couple of other great suggestions from my mini-poll on facebook:

1. Wasabi Peas + Raw Almonds  (by Aileen)

2. Shrimp Chips  (by Eva)

3. Veggies with Guacamole (by Eva)

What are your favorite, healthy snacks?  Post them in the comment section below!

Be Healthy.

Dr.S

xo

Hiya Flare Magazine & Sweetspot.ca Readers!

So, as some of you know (or don't...in which case you are about to find out)..this wee little blog is mentioned in the July '09 issue of Flare Magazine, and also on the fabulously fashion-forward website www.sweetspot.ca. 

So, for all you new readers to the site, welcome!!! 

This website is designed with the modern fabulous woman in mind, and covers a wide range of health, fitness and style topics that specifically relates to your lifestyle.  It's fashion & style meets health & fitness. 

Topics are tagged with names like "Fabulous Feet" where, for example, you can find topics on stilettos that won't kill your feet (check out my recently completed Toronto Spring/Summer Shoe Week), posture, feet health, etc.  You can read the whole blog (pretty please?!) or just skip to topics you most want to read about via the tags on the right hand column.

This blog is natural extension for me, because, while yes I am a chiropractic doctor, I also love everything fitness, fashion, and fabulous.  There *is* a way to combine health-care and style while also taking into account your over-the-top busy life. 

I would LOVE it if you can comment on the blog posts, give your opinions
on what is being said, or even suggest new topics for me and my growing
panel of guest bloggers to answer for you.  

Love you. Owe you.
:)

Special Offer for Dr. Stephanie's Patients & Blog Readers!

EDITOR'S UPDATE: This even has been CANCELED.

Dr. Stephanie will be posting in the near future on natural ways to effectively reduce unnecessary hormone exposure in the coming weeks.  Please stay tuned!

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Get Advance Tickets to The Anti-Aging Conference
With Special Guest Speaker Dr. Thierry Hertoghe, MD from Belgium
Saturday June 27th, 2009

A fabulously fabulous girlfriend is organizing this stellar conference for women and men, on Saturday June 27th.  Topics will include information on bio-identical hormone replacement therapy, and alternatives to the traditional model of hormone replacement.

Patients and loyal blog readers (that's you) of Dr. Stephanie can get advance tickets at uofttix.ca for $50 (instead of $60 @ the door). I am really looking forward to this one - Dr. Hertoghe is very well known in the medical community as a pioneer in bio-identical hormone therapy. 

I have so much to say about hormones and natural measures we can take to reduce excess intake of them in our daily lives.  I will save my rant for a future post.  :) 

In the meantime, check it out!

Saks 5th Avenue: Spring Shoe Week S/S 09

So you know that Saks ships to Canada, right?

They calculate all the duties, before you check out so there is no
surprise when you get your order.  I know, I know.  Beyond amazing.

Lets have a little fun today and check out the
glorious selection of Dr. Stephanie Approved shoes that come from our
American friends from a little street we love. 

Lets talk high-fashion, shall we?

YSL Tribtoo Slingbacks
$911.41 CAD
Heel: 100mm (4''), Platform: 40mm (1.5'')
Leather Sole

So someone, somewhere is crying. Explicitly written under every Tribtoo YSL on the Saks's online store is the following caveat for purchase:

DUE TO HIGH DEMAND, A CUSTOMER MAY ORDER NO MORE THAN THREE UNITS OF THIS ITEM EVERY THIRTY DAYS.

Rats.  I guess I can only get the chocolate lizard print, blue lizard print, and black leather this time around.  ;)

So these give the appearance of being really high, killer stilettos, but with the relative heel to forefoot height, we are only talking about about a 2.5'' heel elevation.  Not bad at all.  Almond toe front gives a wee point but is not severe enough to disrupt natural toe movement during walking.  

Christian Louboutin Double Platform Slingbacks
$701.50 CAD (from $1003.13 CAD)
Heel: 5'', Platform 1.25 ''

Exactly the reason why I must design shoes for this label.  Double platform shoes?  Absolutely. Brilliant.

Sky high 5'' heels are brought back down to the pavement with 1.25 inch platforms.  They are practically flats!

Leather peep toes can be slightly uncomfortable when initially breaking them in, I would go up a half size here. Your foot will naturally slip forward in a heel this high, so it will be necessary to have a slightly wider toe box to accommodate this phenomenon. 

Relative heel elevation is 3.75''...ok so..not quite flats.  These girls are great candidate for heel orthotics, and the interior has leather lining which means it will lovingly accommodate said orthotics.

Giuseppe Zanotti Foldover Boots
$1089.11 CAD
Heel: 100mm (4''), Platform 25mm (1'')
Leather lining and sole

Um... so...yeah. These rock.

Holy expensive.  But holy hanna.  *planting money tree* 

Again, love that they look high, but the relative heel height is only 3''.  Nice rounded toe for optimal forefoot and toe movement during walking.  This boot has a padded insole as well, albeit generic. 

Christian Louboutin Dillian Flower Pumps
$1943.20 CAD
Heel : 4.5'', Platform (hidden): 0.75''
Leather lining and sole

I am really trying not to make this all about looboos. Really, I am.  But the man knows good shoes.

Almond-pointed toe to elongate the leg, while still allowing for some of the benefits of a round toe - like toe wiggle and placement.  I would, again, due to the height of the shoe, and the way this particular style tends to fit -  go up at least a half size up.  For those of you with a wider toe-box - try a full size larger.

Heel orthotics are a must here.

Chie Mihara Suede Ankle-Strap Pumps
$418.45 CAD
Heel : 3.75'' (95mm), Platform (hidden): 0.75'' (20mm)
Leather lining

Blue suede shoes. Seriously - Elvis would be so happy.

Cute little every day, or work heels, right?  Rubber soles will make the shoe more flexible, which are great for prolonged standing or walking.  These could easily carry you into work drinks in the evening.  Leather lining also accommodate heel orthotics should you need them too.  The rounded toe is optimal again for approximating normal foot movements during walking.

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In general, these shoes are all have a higher heel.  Most have a pretty high platform which can offset this height, which is good news!

However, your foot will usually slip forward when the shoe height is this high, so it is recommended to go up at least a half size to give the front of your foot more wiggle room and breathing space. 

Summer heat, skin aggravation, and having the foot sliding forward in the shoe all demand a larger size than your normal one.  Don't worry!  No one cares what your shoe size is!! Heel orthotics also will help with the slide forward in the shoe as well as modify your walking pattern - so you can be tall, fabulous, and know you are protecting your precious feet!

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With that said, my first shoe week has come to a close!  I cannot say how easy it was to work with some of these companies, and their PR and marketing teams. I am very much looking forward to covering more shoes and companies in the fall/winter season.  If you have suggestions about places (or even a particular shoe) in Toronto that you would like to see reviewed, or would like to contact me about featuring your shoes, please email me!  I am very open to hearing your thoughts.

Dr. S

xo

Nine West: Spring Shoe Week S/S 09

So nice we had to do it twice! 

Spring Shoe Week continues into its 2nd week with an overwhelmingly amazing and positive response.  Please send your questions to me via email or in the comment section below. 

So...Nine West.  What can I say other than I own close to 20 pairs of their peep toes.  This may come across as excessive to some.

Perhaps.  

However, when you combine the most comfortable heels with colour, mix in a great price, and add a dash of current trends and fun fabrics?  This, friends, is the recipe for shoe success. Nine West is faboosh. Plain and Simple.

Here is a selection of their Spring/Summer 09 offerings that are Dr. Stephanie Approved (and likely purchased):

Voula by Boutique 9
Snakeskin and leather (shown)
$139.99 (from $160.00)
Heel: 4.5 '', Platform 0.75''

Likely named after the fashion-forward girls who wear them to Local Co., these babies are stunning.  A mix of snakeskin and creamy leather, they are very au courant, very hot, very you-need-these-shoes-this-instant. 

The 3/4 inch platform reduces the super high 4.5'' heel, making them easier to walk in.  Rounded open toe through the front allows for a more normal forefoot and natural toe movement through the walking cycle.  Leather sole.

Velli by Boutique 9
White snakeskin (shown) or black leather
$160.00
Heel: 4'', Platform 1''

You know, a shoe like this never goes out of style.  They are strong, but not too strong.  Bold but not too bold.  Not a classic shoe, but kind of a classic.  I know you know what I mean.

These are the heels I would wear on Saturday morning when for the weekend flowers-for-the-home-type errands.  Throw on some leggings and blouse-y top and voila! Le perfect casual-but-fabulous outfit.

With the large platform, the net heel incline is 3 inches - which will be easy for walking, standing, or running errands for a longer period of time. The round open toe, like Voula, allows for the best possible normal toe movement and forefoot motion when walking. 

Bender
Pink (shown), Cognac or Blue Reptile
$39.99 (from 89.99)
Heel: 4'', Platform 0.5''

So, as I am writing up about these shoes, I am noticing how much I love of wood when it is integrated in a shoe.  Wooden heels, wooden platform, it is so...appealing.  There is something there that is so natural and organic about wood integrated into a shoe. Loves.

The covered 0.5'' heel reduces the relative height of the heel-to-forefoot ratio, with a net heel incline of 3.5''. Chunkier heel also lends a greater base of support, essential for balance. 

While leather does stretch over time, I would go up a half size here (and up to a full size) to allow for more room for the foot to move.  In the summer, our feet swell with the heat, so you want to give your foot a little more wiggle room.

Ebby
Green Leather (shown), Lilac, Natural, or Black
$69.99 (from $89.99)
Heel: 4.5'', Platform 0.75''

We all love shoes, but if they take more than 2 minutes to get on, the likelihood of wearing them is inversely proportional to the time it takes to put them on.

I timed this one - on in under 30 seconds.  How quickly can you say love?  Probably the same time it takes to get these babies on.

Ebby is a shoe that has velcro ankle strap, but doesn't look like it is the kind of shoe that has velcro strap.  Super soft leather (read: no break in time) and comes in really gorgeous, earthy colours.  It's all done up but still casual.

The large chunky heel adds balance and stability and the platform helps reduce the relative heel-to forefoot ratio.  Good round toe opening for natural toe wiggle and forefoot movement.

Mavis
Brown Suede (shown),  black suede
$49.99 (from $89.99)
Wedge: 4'', Platform: ~1''

My first reaction when I saw this was "ooo glossy wood wedge". 

Stellar polished wood finish on the shoes that are most feet-friendly (and would make your chiropractor so happy!)- the wedge.  The soft suede is so much easier on the delicate skin on the foot - but I would still buy a half size up here to allow for summer heat/swelling factor.

Large forefoot platform, rounded toe, and a gorgeous, glossy wedge heel.  Translation?  Easy on the foot.

See?? This is why I love nine west.

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Thanks to the super helpful PR team at Nine West. Photos are prices are from ninewest.com

You Deserve It.

by Susan Yara

Ladies. Let's get one thing straight. If you see a guy more than
twice a week (on a regular basis), give up the nookie, assume he’s your
date to events, spend at least one weekend day with him, and you’ve
been doing this for months…then he’s your boyfriend.

Problem is, I think too many guys like to have their cake and eat it
too. That’s why they don’t claim it. There are too many options out
there, so they think why settle down with just one lady if they don’t
have to? Well, guys…the reason is because you’re effing up the flow.

See back in the days, the times of traditional courtship, there were
set rules. If a guy liked you, he told you. Then you planned dates
together, maybe kissed a little (and shoot, let him get to 3rd base
even), then a month or so into it he would ask you to go steady. There
wasn’t much confusion except at the beginning.

But times sure have changed. Now couples can be in permanent
limbo—dating or not dating? Unfortunately, I’m not completely blaming
men because I think it’s the ladies who need to put their foot down.
Guys only keep you around because they can. Remember that.

If a guy doesn’t want to be your boyfriend, but acts like he’s your
boyfriend, then there are two problems—he wants to keep his options
open and/or he has commitment issues. This is according to my friend
Rico.

Either way, he doesn’t like you enough to make you his one and only…and that’s a problem.

So what’s a girl to do if she finds herself hanging instead of dating?

Well, the first option is to tell him how you feel, but Rico says don’t
give him an ultimatum because even if he likes you, he might not like
the pressure and will most likely walk away. Unfortunately, if he
doesn’t come to any decisions on his own, then you’re only real option
is to break it off…whatever “it” is.

Then you can only hope that he realizes what he lost. And yes, I
know I’m telling you to play games, but that’s just how things work
sometimes. The scary part here is, he might not “realize” what he’s
lost because he was never that into you in the first place. In that
case, he won.

Moral of this message—ladies have more self-esteem and confidence to
be with a man who not only adores you, but wants to be with you. I say
that because you deserve it.

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Oh we love Susan.  Straight up advice and doesn't mince her words! Loves.

Later this week:
Dr. Stephanie's Shoe Week continues this week with a few online favorites and more of Toronto shoe institutions.  Wee!