EPICURE - E-Book - A Healthier You

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A Healthier You feel better in just 28 days!

Eat for life, feel great and be your best – Epicure makes it easy

A Healthier You: feel better in just 28 days!

Take your health and the health of your family into your own hands. Epicure makes it easy to make delicious diet and lifestyle adjustments to help you feel better in just 28 days! This workbook helps you to establish your unique goals and follow an easy game plan to achieve them. Change the way you look, feel and feel about yourself in just 28 days!

A Healthier You is not a diet regime – diets only lead to stress and guilt, not to a healthier you. We want you to enjoy great health for the long term and Epicure makes it easy! It can take up to 3 months to form lasting healthy habits, but we know you’ll feel better in just 28 days by following our easy, delicious suggestions. Make a great start to a healthier, happier new you today!

6. How often do you eat throughout the day?

A) once B) three times C) once every 3–4 hours 7. Imagine 4 cups (1 L) of pasta served at a restaurant.

How many grain servings is that?

A) 1 B) 4 C) 8 8. Given these choices, what would you typically have for breakfast?

A) no breakfast B) cereal with low‐fat milk C) whole‐grain cereal with low‐fat milk and fruit

How do you Measure Up?

9. What would you typically have for a snack?

A) chips, cookies, pretzels B) energy bar or muffin C) nuts, fruit, yogurt

1. How many glasses of water do you drink each day?

A) 2 cups (0.5 L) B) 4 cups (1 L) C) 8 cups (2 L)

10. How many cups (8 oz or 250 ml) of coffee do you drink each day?

A) 4 or more B) 4 C) fewer than 4

2. How often are you physically active each day?

A) not at all – no time or opportunity B) 2–3 times per day most days of the week C) every day without fail 3. How many times do you eat fish each week?

A) never B) once C) twice or more 4. How many servings of fruits (1 medium fruit or ½ cup (125 ml) juice) do you eat each day?

A) 0–1 B) 1–2 C) 3–4 5. How many servings of vegetables (one medium vegetable, ½ cup (125 ml) vegetables or 1–2 cups (250-500 ml) salad) do you eat each day?

A) 0–1 B) 1–2 C) 4 or more

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Epicure Selections® A Healthier You: feel better in just 28 days!

If you mostly selected A, now is the perfect time to go for a healthier you. For just 28 days, try small lifestyle changes that bring big health benefits, like more energy and more flavourful food! It’s easy with Epicure!

If you mostly selected B, you’re on your way to a healthier you! Try a few new lifestyle tweaks to enjoy even more energy in just 28 days!

If you mostly selected C, you’re on track to a healthier you. Now kick it up a notch! Help your family cultivate the same healthy habits and make delicious, nutritious meals a breeze with Epicure’s recipes and meal plans!

Now that you know how you measure up and are aware of all the exciting opportunities you have to enjoy better health, you’re all set to start feeling better in just 28 days!

The following pages will make it easy – and delicious – to enjoy a healthier you: set goals, find your perfect weight, plan ahead for success, and learn all about your nutritional needs and your healthy food options to meet them. Let’s make a healthier you happen!

Epicure’s Pyramid for Good Health and Great Food There is no need to deprive yourself in order to look and feel great. All foods fit into a healthful lifestyle.

It is the food choices you make most often that impact your health. Epicure’s Pyramid for Good Health and Great Food encourages you to enjoy whole foods, lean proteins, whole grains, low-fat dairy and lots of seasonal fruits and vegetables 80% of the time; delicious and healthful Epicure herbs and spices as often as you like; and small indulgences 20% of the time.

Healthy living is about more than healthy eating.

Just as we want you to enjoy a varied, balanced diet, we want you to enjoy variety and balance in life.

Honour your unique priorities and make time for rest, rejuvenation, fitness and flavour; and for great food shared with good company.

Putting the Pyramid to Work for You Epicure’s Pyramid for Good Health and Great Food was designed to make great food and a healthy lifestyle easy to enjoy. You’ll see seven divisions representing the ideal proportions of the seven different food choices you should incorporate into your diet to enjoy optimal health and energy. The food choices and relative proportions are based on Eating Well with Canada’s Food Guide and the Canadian Diabetes Association guidelines.

To create delicious, nutritious, balanced meals, simply make a mental picture: picture ½ of your plate filled with vegetables, ¼ with lean proteins (Meat & Alternatives) and ¼ with whole grains and starches.

Round out your meal with a serving of low-fat dairy (Milk & Alternatives).

Epicure's Pyramid for Good Health and Great Food

sweets & Extras

Add herbs and spices to your food for flavor.

Start cooking creatively!

fats rest & rejuvenation

fitness & flavour

Milk & Alternatives Meat & Alternatives

grains & starches

Keep It Balanced

vegetables & fruit Drink Plenty of Fluids - at least 8 cups (2L) per day Be active Every day Endurance (4-7 times/week)

Strength (4-7 times/week)

Flexibility (2-4 times/week)

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Keep it balanced! The circles on the pyramid are there to remind you to make time for rest, rejuvenation, fitness and flavourful food. Strive for sufficient activity, sleep, water and “you time” every day to create and sustain a healthy lifestyle, to be your best and enjoy the best quality of life possible. Foster the same in family and friends.

No woman, or man, is an island – healthy families are comprised of healthy family members!

Diet, activity and rejuvenation are all equally important to the good health of body and soul. Epicure’s Registered Dietitian is proud to recommend incorporating Epicure's healthy food products into your diet to create flavourful meals without added salt or fat. Each versatile spice blend makes it easy to enjoy good health and great taste many times and in many ways. Epicure saves you time in the kitchen and money on your food bill, and the delicious, nutritious options are virtually endless. Start cooking creatively with Epicure today!

Meal Planning 101 Eat in living colour Give your meal eye appeal – choose no more than two items of the same colour.

Mix up your menu Go meatless on Mondays, "kids’ choice" on Tuesdays, "everyone prep" on Fridays. Menu variety not only keeps your food interesting (and you interested in your food), it also helps to maximize your nutrient intake.

Combine and serve Enjoy the different tastes, textures and health benefits of a wide variety of foods at every meal.

The right food at the right time Know your schedule and plan for it. If Mondays are always busy, prepare and freeze food over the weekend.

Simply reheat and serve for a stress-free Monday meal.

Go in with a game plan Plan your week ahead of time so you’re never left wondering, “What’s for dinner?” Use Epicure’s Plan for Health Weekly Planner to schedule the week’s meals, shopping and activities, saving you a ton of time and a lot of stress.

Make it a family affair Raise household health-consciousness, share valuable life skills and reduce your cooking load by having the family help out with meal preparation. Let the kids plan the menu one night a week, and help them make it. Assign preparation, cooking and clean-up tasks for each meal. Healthy living is about more than healthy eating. As often as possible, enjoy sit-down family meals.

The family that cooks and eats together stays together!

Enjoy quality family time while sharing the steps and the satisfaction of cooking tasty, healthy meals.

Epicure's Cranberry Crumble 4

Epicure Selections® A Healthier You: feel better in just 28 days!

Your Daily Goals Most adults require between 1600 and 2400 calories per day to maintain a healthy weight. Listed below are the daily food choice servings you need to consume for great health, based on a daily average of 1800 calories for women and 2000 for men. Use Epicure’s Daily Intake and Activity Tracker on page 32 to keep it balanced!

Note: if your goal is weight loss, see Eat for Healthy Weight Loss on page 26. for weight maintenance: women Daily Food Servings – 1800 calories per day Food Choices

Servings per day

Grains & Starches (GS)

5

mmmmm

Vegetables (V)

5

mmmmm

Fruit (F)

4

mmmm

Milk & Alternatives (M)

3

mmm

Meat & Alternatives (MA)

6

mmmmmm

Fats (FA)

4

mmmm

Sweets (S) less than 125 calories

1

m

Extras (E)

3

mmm

for weight maintenance: Men Daily Food Servings – 2000 calories per day Food Choices

Servings per day

Grains & Starches (GS)

6

mmmmmm

Vegetables (V)

5

mmmmm

Fruit (F)

4

mmmm

Milk & Alternatives (M)

3

mmm

Meat & Alternatives (MA)

7

mmmmmmm

Fats (FA)

5

mmmmm

Sweets (S) less than 125 calories

1

m

Extras (E)

3

mmm

The Right Foods to Eat for a Healthier You Epicure’s delicious recipes incorporate healthy, whole foods without compromising on taste. Crafted with care by our Registered Dietitian and in-house chefs, our recipes use top-quality products and Epicure ingredients to let you create quick, easy, nutritious and delicious meals perfect for every occasion. Good food and great flavour at incredible value!

The Right Times to Eat for a Healthier You Keep your energy up! Eating regularly throughout the day will optimize nutrition, let you perform at your peak and prevent cravings. We recommend that you eat every 3–4 hours: 3 small meals and a few healthy snacks, whenever they fit your schedule and lifestyle. Plan your meal choices with our easy, delicious recipes and use Epicure’s Top Ten 100-calorie Snack Suggestions on page 16 to meet your dietary needs.

Nutritional Analysis The nutritional analysis provided for all Epicure recipes was generated by Genesis SQL Edition (version 8.8.0.

2003. ESHA Research. Salem. Oregon. USA). It outlines per-serving calories, fat (saturated, trans), cholesterol, sodium, carbohydrates (fiber, sugar) and protein.

Optional ingredients, along with tips for substitutions, preparation and serving suggestions are not reflected in the nutritional analysis. Where the choice of two or more ingredients is provided, only the first is reflected in the recipe's nutritional analysis. Measures are rounded to the nearest number.

Recipe Legend Low fat = < 3 g / serving Low sodium = < 140 mg / serving High fibre = > 4 g / serving

Epicures Low-fat Brownies www.epicureselections.com

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Healthy Meals Made Super Simple Super-simple, healthy meals start with making a meal plan. Epicure makes it easier than it sounds ... it’s as easy as 1, 2, 3!

1. Plan: Once a week, take fifteen minutes to plan the week’s meals with the family. Use Epicure’s Plan for Health Weekly Planner to write down the week’s recipes in the Breakfast, Lunch, Dinner, Snacks and Extras sections. Write the week’s shopping list at the same time to save yourself a step and make grocery shopping a quick and easy once-a-week affair. Be sure to check your pantry first to see what you have on hand – with Epicure’s flexible recipes and versatile products, it’s easy to get creative, give each dish a personal touch, and stay on track to a healthier you!

Give the kids one night each to decide the dinner menu – Sides, Extras and Desserts included! If you have the time, help them to think their choices through. Is their meal balanced? Will it work with that day’s meals and snacks to meet their recommended daily nutritional requirements? Can we make anything ahead of time? Should we make extra to freeze for another meal? What shopping will it require? How expensive are the ingredients at that time of year? How much time will the meal take to prepare? What will the cleanup involve?

Help your kids develop healthy eating habits now, and set them up for a lifetime of eating for energy!

Epicure's Honey Mustard Salmon Fillets 6

Epicure Selections® A Healthier You: feel better in just 28 days!

2. Shop: Plan to get all the week’s ingredients in one go – with your shopping list in hand, it will be quick and easy, saving you time and stress throughout the week.

3. Prep: Do as much prep work as you can, when you can, to save yourself time and stress during the work week. See what works for you and your family. You might set aside an hour on the weekend for prep work.

Cook full meals to freeze for an easy dinner down the road, or make and freeze versatile sides like rice. Get the kids involved bagging, freezing and cleaning up. Let them make dips, dressings, spreads and sauces to have handy for snacks, sides and to accompany easy, tasty main dishes. Post the week’s meal plan on the fridge, make a note of the prep work you’ve done and have the recipes handy so the first one home can start putting it all together!

Grains & Starches Food Choices Grains and starches are rich in iron, zinc, magnesium, fibre, B vitamins, and folic acid. They are also our main source of carbohydrates – our primary fuel for mind and body – as they are broken down by our bodies and used as energy, or stored for later use. For optimal health, eat whole grains: they contain the antioxidants that help protect cells from damage. Eat non-digestible carbohydrates: they promote the prebiotic bacteria necessary for a healthy digestive system. Eat fibre: it helps fight heart disease, reduce the risk of some cancers, control diabetes, and aids in weight maintenance.

Carbohydrates Eat fewer of the simple/refined carbohydrates found in sugar, honey, white bread and candies. They break down quickly in the body, causing blood sugar to spike and drop dramatically – along with your energy! Most simple/refined “carbs” take the form of nutrient-poor, highly processed foods.

Eat more of the complex carbohydrates found in whole-grain, high-fibre foods like whole-grain bread and oatmeal. They break down more slowly in the body, lending to stable blood sugar and sustained energy.

Plus, they contain the protective nutrients and fibre that promote good health.

Fibre Fibre is a carbohydrate found in vegetables, fruits and whole grains. There are two main types: soluble and insoluble, the latter of which is undigested by your body. Fibre makes you feel full longer, stabilizes blood sugar, promotes regularity (insoluble fibre, as found in dark leafy greens and fruit skins), helps you maintain a healthy weight, and assists in lowering bad cholesterol (soluble fibre, as found in beans and oats). Need we say more?

Experts recommend that adults eat 25–38 grams of fibre per day, however, the average Canadian consumes less than 14 grams!

To boost your fibre intake, Epicure recommends that you:  Eat fewer fibre-poor simple/refined carbohydrates and more fibre-rich whole grains Eat whole grains more often. Look for products whose first listed ingredient is whole grains, and which contain at least 3–4 grams of fibre per serving 

Increase dietary fibre slowly, be active and consume sufficient fluids to avoid digestive discomfort 

Q. What’s your daily Grains & Starches goal?  Adults: minimum 5–6 servings  Teens (14–18 years): minimum 6–7 servings  Children (9–13 years): minimum 6 servings  Children (2–8 years) : minimum 3–4 servings Recommended Grams of Fibre per Day Age (years)

Gender

Fibre (g)

1–3

Female/Male

19

4–8

Female/Male

25

9–13

Female/Male

26/31

14–18

Female/Male

26/38

19–50

Female/Male

25/38

51–70 +

Female/Male

21/30

Pregnant

Female

28

Lactating

Female

29

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Q. What’s in a serving of Grains & Starches?  Approximately 70 calories, 15 g carbohydrate, 3 g protein Q. What’s an example of a serving of Grains & Starches?

1 (30 g) slice of whole-grain bread



½ whole-grain English muffin or bun or roll

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6” (28 g) whole-grain tortilla

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6” (28 g) whole-grain pita

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½ (9 cm) whole-grain bagel

Health Tip Canadian children who eat fewer than 5 servings of vegetables and fruits per day are more likely to be overweight or obese. To help your kids (or anyone else who resists eating their veggies) get more nutritious vegetables or fruits in their diet, get sneaky! Add puréed vegetables to pasta sauces or grated carrots and zucchini to muffins. Use applesauce in cookies and muffins, or top pancakes and waffles with puréed berries. Blend both vegetables and fruits into yummy smoothies and shakes. Epicure’s salad dressings and dips are other great ways to get them to eat their vegetables!

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4” (10 cm) whole-grain pancake or waffle

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¾ cup (180 ml) cooked rolled oats (1/3 cup–80 ml dry)

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¾–1 cup (180–250 ml) whole-grain cereal (3–4 grams

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fibre and less than 8 grams sugar per serving)  ½ cup (125 ml) couscous, quinoa (KEEN-wah), bulgur, pasta, rice, barley

Vegetables Vegetables are an excellent source of fibre, vitamins and minerals. Most are high in antioxidants such as beta carotene and vitamin C that help protect cells from damage.

½ cup (125 ml) All Bran™ cereal or All Bran Buds™

Go for the goal!  Eat one dark-green and one orange vegetable every day

1/12 (12”) whole-wheat pizza crust

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30 g whole-grain crackers

Eat a variety of fresh or frozen vegetables instead of canned

2 cups (500 ml) popcorn

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  

¼ cup (60 ml) potatoes or sweet potatoes



Steam, bake or broil vegetables – and be sure to fill half your plate Instead of oil, butter, margarine and cheese, season vegetables with your favourite Epicure herbs and spices – add flavour not fat! 

Epicure’s Recipes to Reach your Grains & Starches Goal  5- Minute Vegetable Couscous 

Granola Breakfast Bars

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Berry Healthy Muffins

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Refreshing Quinoa Salad

Vegetables & Fruits Food Choices Vegetables and fruits should make up a large part of every healthy meal. They tend to be lower in calories than many other food choices, and are rich in nutrients. The darker the colour, the better! Darker-coloured vegetables are richer in the antioxidants that help protect cells from damage, boost immunity and prevent diseases such as heart disease and cancer. Snack on vegetables and fruits for a super-healthy source of fuel all day long!

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Epicure Selections® A Healthier You: feel better in just 28 days!

Fruits Fruits are an excellent source of carbohydrates, fibre and vitamins such as vitamin C, potassium, magnesium, B vitamins and folate.

Go for the goal!  Eat a variety of fresh or frozen fruits rather than canned or dried Eat fruits with edible skins and seeds for even more fibre



Buy fruit packed in juice instead of syrup

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Limit 100% fruit juices to ½ – 1 cup (125–250 ml) per day – they’re higher in calories and lower in fibre than the real thing! 

Q. What’s your daily Vegetables and Fruits goal?  Adults: minimum 5 servings of each  Teens (14–18 years): minimum 3–4 servings of each  Children (2–13 years): minimum 2–3 servings of each

Epicure’s Recipes to Reach your Vegetables and Fruits Goal  Peach Smoothie

Q. What’s in a serving of Vegetables and Fruits?  Vegetables: approximately 30 calories, 5 g carbohy- drate, 2 g protein  Fruits: approximately 65 calories, 15 g carbohydrate, 1 g protein

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Braised Kale with Cherry Tomatoes

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Mixed Green Salad with Blossoms

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Summer Berry Granita

Colour

1 Vegetable Serving

1 Fruit Serving

What’s In It for You?

blue / purple

eggplant - ½ cup (125 ml) beets - ¼ cup (60 ml)

blueberries - ¾ cup (180 ml) grapes - 15 or 1 cup (250 ml) plum - 1 - 2 medium

aanthocyanins and phenolics, which may: • reduce the risk of some cancers • slow the aging process • improve memory function • promote healthy aging

green

spinach - 2 cups (500 ml) broccoli - 1 cup (250 ml) salad greens - 2 cups (500 ml) green peppers - 1 cup (250 ml) cabbage - 1 cup (250 ml) celery - 2 stalks asparagus - 6 spears or ½ cup (125 ml)

kiwi - 2 small apples - 1 small green grapes - 15 or 1 cup (250 ml)

lutein and indoles, which may: • play a role in maintaining good vision • reduce the risk of some cancers

white / tan / brown

onions - ½ cup (125 ml) garlic - unlimited cauliflower - 1 cup (250 ml) mushrooms - 6 medium, raw or 1 cup (250 ml)

bananas - 1 small or ½ large pear - 1 small

allyl sulfides and polyphenols, which may: • play a role in reducing the risk of heart disease • reduce the risk of some cancers

yellow / orange

carrots - 1 large or 10 baby squash - ½ cup (125 ml) yellow peppers - 1 medium orange peppers - 1 medium corn - ¼ cup (60 ml)

orange - 1 medium apricots - 3 medium cantaloupe - ¼ medium mango - ¼ medium or ½ cup (125 ml) pineapple - ½ cup (125 ml) 100% juice - ½ cup (125 ml)

beta carotene, flavonoids and vitamin C, which may: • reduce the risk of heart disease • reduce the risk of some cancers • improve vision • improve immune health • slow the aging process

red

red peppers - 1 medium tomatoes - 1 medium or 10 cherry radishes - 8 raw

raspberries - 1 cup (250 ml) strawberries - 1 cup (250 ml) pomegranate - ½ medium

lycopene and anthocyanins, which may: • contribute to heart health • improve memory function • reduce the risk of some cancers

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Milk & Alternatives Food Choices Low-fat milk and alternatives are important sources of bone-building calcium and vitamin D. They also contain vitamins A, D, B12, riboflavin, zinc, magnesium, potassium, protein and fat. Incorporating dairy into your diet may have other health benefits, including improved weight control and reduced risk of osteoporosis, high blood pressure and colon cancer. New research also suggests that vitamin D may reduce the risk of breast cancer. It’s a wise move to make room for milk and alternatives in your healthy diet!

Health tip An estimated 1.4 million Canadians are affected by osteoporosis; 1 in 4 women and 1 in 8 men over 50. We reach approximately 90% of our peak bone mass by age 16 (girls) or 20 (boys). We reach 100% between the ages of 30 to 35, and then begin to lose bone density as breakdown outpaces rebuilding.

No matter your age, now is the perfect time to boost bone-building calcium and vitamin D in your diet!

To boost your Milk & Alternatives intake, Epicure recommends that you:  Eat soy products fortified with calcium and vitamin D Have a glass of low-fat milk (1% or skim) or a milk alternative at every meal



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Eat low-fat yogurt or low-fat cheese as a daily snack

Make delicious Epicure Dressings and Dips with low- fat plain yogurt instead of mayonnaise or sour cream.

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Q. What’s your daily Milk & Alternatives goal? 

Adults: minimum 3 servings

Teens and Children (9–18 years): minimum 4 servings

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

Children (2–8 years): minimum 2 servings*

* Take care with your little ones! Low-fat dairy, soy and rice products are not recommended for children under the age of 2, as whole fat milk products are essential for optimal growth. Consult your pediatrician or healthcare provider for more information.

Q. What’s in a serving of Milk & Alternatives?

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Epicure Selections® A Healthier You: feel better in just 28 days!

Approximately 100 calories, 15 g carbohydrate, 8 g protein



Q. What’s an example of a serving of Milk & Alternatives?  1 cup (250 ml) low-fat milk 

¾ cup (180 ml) low-fat yogurt

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¾ cup (180 ml) low-fat soy yogurt

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3 Tbsp (45 ml) skim milk powder

Epicure’s Recipes to Reach your Milk & Alternatives Goal 

Banana Berry Smoothie

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Wake-up Shake

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Peanut Butter Shake

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Summer Berry Fruit Dip

Meat & Alternatives Food Choices Meat and alternatives provide dietary protein, the building blocks that keeps our skin, bones, muscles, organs, blood and immune system healthy. To maintain optimal body tissue health, it is important to consume sufficient protein, but keep it balanced. Let the meat‐lovers in your life know that excess protein, if not burned off, is converted into fat, and puts additional strain on your kidneys.

Protein 1. Plant protein: With the exception of soybeans, most plant proteins are “incomplete proteins” – they need to be combined with other foods to make a “complete protein.” Those who favour meatless food options should pair plant proteins – such as beans or lentils – with grains and starches to get the protein they need to enjoy optimal health. For one delicious example, pair peanut butter with bread, or enjoy hummus with pita.

2. Animal protein: Found in animal products, animal proteins are "complete proteins", which provide iron (necessary to deliver oxygen to cells), phosphorus (important for bone health), and vitamin B12 (contributes to maintaining genetic material and nerve cells).

To boost your Meat & Alternatives intake, Epicure recommends that you  Think lean! Eat lean animal protein, without skin and with less visible fat marbling Eat chicken or eat meatless more often – beans, lentils or tofu. Limit lean red meat to fewer than 2–3 weekly meals

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Eat flavourful fatty fish twice each week for the health benefits of heart‐healthy omega‐3 fats

choice = total 110 calories) Epicure’s Recipes to Reach your Meat & Alternatives Goal 

Balsamic‐glazed Chicken Breasts

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Honey Mustard Salmon Fillets

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Herb‐encrusted Lamb Tenderloin

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Braised Pork Roast with Mulling Spices

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Use lower‐fat cooking methods such as baking, broiling and roasting

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Buy lower‐fat and lower‐sodium luncheon meats such as turkey, roast beef or chicken

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Watch portion size! 1 oz (30 g) of meat or cheese = 4 dice; 3 oz (90 g) = 1 deck of cards for meat, or 1 cheque book for fish

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Q. What’s your daily Meat & Alternatives goal?  Adults: minimum 6–7 servings  Teens (14–18 years): minimum 6–9 servings  Children (9–13 years): minimum 3–6 servings  Children (2–8 years): minimum 3 servings Q. What’s in a serving of Meat & Alternatives?

Approximately 55–70 calories, 7 g protein, 3–5 g fat

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Q. What’s an example of a serving of Meat & Alternatives?  1 egg or 2 egg whites 1 oz (30 g) skinless poultry, pork, lean meat

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1 oz (30 g) shellfish, fish (try omega‐3 rich salmon) ¼ cup (60 ml) or ⅓ can (60 g) canned fish packed in water  

2 slices (55 g) low‐fat and low‐sodium lean deli meat

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1 oz (30 g) extra‐lean ground beef (10% fat)

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 1 oz (30 g) veggie burger, wiener or vegetarian meat substitute

3 oz (90 g) tofu  ⅓ cup (80 ml) ground soy or texturized vegetable protein (TVP) 

½ cup (125 ml) low‐fat cottage cheese (1–2% MF*) 1 oz (30 g) low‐fat cheese (< 20% MF)  2 Tbsp (30 ml) nut butters – almond, peanut, soy nut butters (add 3 Fat choices = total 200 calories)  

* MF=Milk Fat %

Fats Food Choices Fats are among the most flavourful foods and are a vital part of a healthy diet. Fats help with hormone and cholesterol production and vitamin absorption, including vitamins A, D, E, and K. To enjoy the benefits and flavours of good fats, simply ensure you’re getting the right amount of the right kinds of fats most of the time.

For optimal health, each day you need approximately 40–60 grams (women) and 60–90 grams (men). The good fats are most often liquid at room temperature – monounsaturated fats like olive and canola oils, and polyunsaturated fats like safflower and corn oils. Good omega‐3 fats are also found in ground flaxseed and fatty fish. Good fats help lower bad LDL cholesterol (think Lousy Blood Cholesterol!).

On the flip side, limit bad fats – those that are solid at room temperature, including the saturated fats found in meat marbling, butter and full‐fat milk. Especially avoid trans‐fats (hydrogenated or partially hydrogenated fats) found in baked goods and hard margarines. For optimal health, saturated fats and trans‐fats should make up no more than 10% of your daily calories – that is, fewer than 15–20 g saturated fat and, ideally, 0 g trans‐fats. Bad fats tend to raise “Lousy Blood Cholesterol” and trans‐fats actually lower HDL (Healthy Blood Cholesterol).

To boost your intake of good fats, Epicure recommends that you: Use heat‐stable oils such as canola oil for cooking at higher temperatures 

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Use good fats instead of bad fats for baking and cooking

Protect vegetable oils from light and heat to prolong their shelf‐life by storing them in a cool, dark place

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Eat fish or other omega‐3‐rich products (omega‐3

½ cup (125 ml) beans (add 1 Grains & Starches

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eggs, omega‐3 enriched juice or low‐fat milk) twice per week Use the thumb rule for proper portion control – your thumb tip = approximately 1 tsp (5 g) of fat

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Lower cholesterol by reducing total fat consumption, limiting bad saturated and trans‐fats, and making sure to get your daily servings of vegetables, fruits and whole grains.

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Food Fact Cholesterol only comes from animal products, so don’t be fooled by cholesterol-free claims on plant -based products!

Health Tip Your liver manufactures approximately 80% of your blood cholesterol. The other 20% comes from diet, so you have the power to adjust what you eat to enjoy optimal health!

Q. What’s your daily Fats goal? 

Adults: 4–5 servings

Teens and Children (2–18 years): 2–3 Tbsp (30–45 ml) unsaturated fat

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Q. What’s in a serving of Fats? 

Approximately 50 calories, 5 g fat

Q. What’s an example of a serving of Fats?

1/6 avocado

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1 tsp (5 ml) vegetable oil

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1 tsp (5 ml) non‐hydrogenated margarine

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3 Tbsp (45 ml) low‐fat sour cream

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1 Tbsp (15 ml) low‐fat mayonnaise or light cream cheese

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5 medium or 10 small olives

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1 Tbsp (15 ml) sunflower seeds

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2 Tbsp (30 ml) low‐fat salad dressing

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7 almonds or peanuts

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4 walnut or pecan halves  2 Tbsp (13 g) ground flaxseed* (4 grams of fibre, source of omega‐3 fats) 

*1 to 2 Tbsp (15–30 ml) is the daily recommended safe amount of ground flaxseed. Expectant mothers, women planning to become pregnant, or women taking Tamoxifen should consult their healthcare provider prior to consuming flax. Store ground flax in an opaque container in your fridge or freezer for up to 10 months. For more information

12

Epicure Selections® A Healthier You: feel better in just 28 days!

on flax, visit the Flax Council of Canada’s website at www.flaxcouncil.ca.

Epicure’s Recipes to Reach your Fats Goal  Guacamole 

Classic Vinaigrette



Creamy Garlic and Artichoke Spread



Balsamic Orange Dressing

Sweets Food Choices All foods fit into a healthy diet, including sweets. Epicure’s Pyramid for Good Health and Great Food (see page 3) makes room for indulging your sweet tooth as long as you keep it balanced! Experts recommend fewer than 10% of your daily calories come from sweets. For most, that means less than 10 teaspoons of added sugar per day – the amount in a single can of pop! However, the average Canadian consumes 20–30 tsp per day – that’s 3 cups (750 ml) of sugar per week! Sweets include refined sugars, candies, desserts and alcohol. Sweets typically contain more refined sugars, resulting in the dramatic blood sugar spikes and crashes that sap energy. Know the effects, know the healthy limit and eat sweets in moderation.

To eat Sweets wisely, Epicure recommends that you:  Avoid feeling deprived – simply adhere to recommended intake to indulge without guilt  Take care not to overdo it – just 100 excess calories per day will result in a 10-pound weight gain per year!  Eat naturally sweetened foods like fresh fruit more often – if a banana is too boring, treat yourself to something tropical such as pineapple or papaya!  Pair sweets with whole foods – ice cream with fresh fruit or Epicure's Pure Cocoa with low‐fat milk  If you drink alcohol, do it in moderation – no more than 1 drink (women) or 2 drinks (men) per day  Remember, a little goes a long way – a small taste is probably all you need to satisfy a craving for something sweet

Q. What’s your optional daily Sweets goal?  All ages: maximum 125 calories Q. What’s in a serving of Sweets?  Calories and carbohydrates vary Q. What’s an example of a serving of Sweets?  1 tsp (5 ml) sugar (16 calories) 2 tsp (10 ml) jam (35 calories)



1 tsp (5 ml) honey (20 calories)



2 Tbsp (30 ml) pure cocoa (60 calories)



1 oz (30 g) dark chocolate (135 calories)



12 oz (360 ml) beer – 5% alcohol (150 calories)



12 oz (360 ml) light beer (100 calories)

 

5 oz (145 ml) wine – 12% alcohol (90 calories)

1.5 oz (45 ml) liquor – 40% alcohol (100 calories)



½ cup (125 ml) low‐fat ice cream (110 calories)



2 small cookies (100 calories)



Epicure’s Recipes to Indulge your Optional Sweets Goals  Chocolate Pudding 

Cranberry Crumble



Vanilla Custard



Low‐fat Brownies

Q. What’s an example of a serving of Extras?  ¼ cup (60 ml) lemon or lime juice 3 Tbsp (45 ml) chili sauce



1 Tbsp (15 ml) barbecue sauce, ketchup or relish



1 Tbsp (15 ml) sweetened cranberry sauce



¼ cup (60 ml) prepared salsa



2 small dill pickles



Lower-calorie Extras  Epicure's Sansels™ Epicure's Herb and Spice Blends



Fish sauce



Worcestershire sauce



Sugar‐free gum



Fresh garlic, ginger or Epicure's Ginger, Epicure's Roasted Garlic, Epicure's Minced Garlic 

Vinegars such as Epicure's Balsamic Vinegar,



Epicure's White Balsamic Vinegar, Epicure's Raspberry Vinegar Vanilla, almond, orange, lemon or peppermint essences or extracts 

Mustard



Epicure's Herbs, Spice Extras Food Choices Blends and Teas Extras include dips, dressings, sauces and spreads.

When used in moderation, Extras enhance flavour without contributing significant calories or nutrients. Take care with condiments; store‐bought condiments can add up in calories, sodium and fat! Use Extras in moderation and be sure to read nutrition labels.

Q. What’s your optional daily Extras goal?  All ages: unlimited, but condiments can add calories, sodium and fat, so be aware of how much you use!

Q. What’s in a serving of Extras?  Calories and carbohydrates vary

Epicure has always been committed to offering the finest food products using the best ingredients available in today’s world market. Our herb and spice blends are crafted with care to allow Canadians to easily enjoy phenomenal flavour. Most of our herb and spice blends contain little or no added salt so you may season dishes as liberally as you wish without compromising your health.

Our goal is to help home chefs nourish loved ones with easy, delicious dishes, and our products encourage creativity. Try a new blend in a recipe or use your favourite in a new way. The possibilities for easy meals really are endless with Epicure!

Herbs and spices are not only flavourful, they may offer many health benefits. Epicure makes it easy to incorporate more healthy herbs and spices into your diet. Enjoy fantastic flavours that are good for more than your taste buds. Give yourself a good “shake”!

www.epicureselections.com

13

Herbs From the leaves of low-growing shrubs.

Generally, herbs are used in larger amounts than spices.

Spices From roots, flowers, fruits, seeds and bark.

Generally, spices are used in smaller amounts than herbs.

“An herb is the friend of physicians and the praise of cooks.” Charlemagne

“Spice a dish with love and it pleases every palate.” Plautus

Listed below are some super herbs and spices: harness their health power and enjoy great taste with Epicure!

Herb, Spices and Teas

Super Health Powers

With Great Power Comes Great Taste!

Cinnamon

Antioxidants, antimicrobial effects and polyphenol polymers, which may: • act like insulin, helping reduce blood sugar • help lower bad cholesterol and triglyceride

Epicure's Cinnamon, Epicure's Poudre Douce, Epicure's Pumpkin Pie Spice and Epicure's Apple Pie Spice _ use in: • oatmeal • cookies • cereal • soups • fresh fruit • steamed milk • pancakes • sweet potatoes • waffles • baked squash • muffins • coffee

Garlic

Allicin, which may: • protect against stomach and colon cancers • slow artery-clogging plague • fight colds and flus with an antibacterial and antiviral agent • lower cholesterol as much as 9% by eating ½ -1clove _ per day

Epicure's Roasted Garlic and Epicure's Minced Garlic _ use in: • pasta • stir-frys • marinades • steamed shellfish • mashed potatoes • soups Epicure's Herb & Garlic Dip Mix _ use in:

Crushed chilies

Capsaicin, which may: • protect against cancers • boost immunity • protect against cardiovascular disease • clear congestion

Ginger

Gingerols, which may: • aid in pain management • reduce nausea • boost immunity • protect against cancer

Curry

Curry contains turmeric (curcumin) which has antioxidant, anti-inflammatory, anti-bacterial and anti-fungal properties, which may: • protect against cancer • protect against arthritis • protect against diabetes • protect against Alzheimer’s disease

Green tea

Pholyphenols such as epigallocatechin gallate (EGCG) that act like antioxidants, which may: • protect against some cancers • protect against heart disease • protect against age-related diseases • boost immunity

14

Epicure Selections® A Healthier You: feel better in just 28 days!

• cut vegetables • pasta sauces • mashed potatoes • soups and stews Epicure's Crushed Chilies _ use in: • pasta • pasta sauces • pizza • vegetables • Epicure's Guacamole •Epicure's Hummus • chocolate Epicure's Ginger _ use in: • stir-frys • vegetables • smoothies

• baked goods • lemonade

Epicure's Crystallized Ginger _ use in: • cookies • granola • fruit parfaits • muffins Epicure's Madras Seasoning and Epicure's Curry Dip Mix _ use in: • soups • chowders • pastas • rice dishes • vegetables • beef • tofu • poultry • shrimp • chicken or egg

salad sandwiches Epicure's Kyoto Cherry Rose Tea _ use in: • smoothies

• rice

Brew for a minimum of 3–5 minutes to harness their health powers. Delicious hot or cold.

Sodium

Hydration

Sodium is important for water balance and several nerve and muscle functions. Experts recommend consuming 1,500–2,300 mg of sodium per day, but the average Canadian consumes much more: 2,300–4,066 mg per day! To put it in perspective, there is almost 2,400 mg of sodium in just 1 teaspoon of salt! Sodium comes from different sources: additions to cooking (6%), additions at the table (5%), naturally occurring in foods (12%) and pre-packaged foods (77%). By simply eating more good‐for‐you whole foods and homemade alternatives to pre-packaged foods, you can drastically reduce the sodium in your diet. Experts suggest that limiting dietary sodium could prevent over one million Canadians from developing high blood pressure and save an estimated $430 million in healthcare costs! Sodium is thought to be a main contributor to renal failure, heart disease and hypertension, which the World Health Organization lists as a major risk factor for death.

Water plays a vital role in good health. Over half of your body is made up of water. Water lubricates joints and eyes, regulates body temperature, helps to convert food into energy and metabolize fats, cushions organs and joints, contributes to liver and kidney function, and is the base for all fluid secretions such as saliva and tears.

Losing as little as 2% of your body’s water can lead to fatigue, headache and muscle cramps.

To control your sodium intake, Epicure recommends that you:  Read nutrition labels carefully and buy low‐sodium products more often  Be aware that baking soda, monosodium glutamate (MSG), brine, sodium nitrate, sodium benzoate and baking powder all contribute to your sodium consumption  Eat a variety of fresh or frozen produce rather than canned – processed foods contain more salt  Look at the per-serving sodium content of frozen foods – it often exceeds your daily recommended intake  Use prepared Epicure's Bouillon Bases – which are low in sodium – in soups and sauces

Substitute great flavour for excess salt with delicious Epicure's herb and spice blends – most of our quality blends are low in sodium 

Enjoy greater flavour and better health! Replace dietary sodium with low‐sodium herb and spice blends for just 28 days and enjoy meals so delicious you won’t miss the salt!

Food Fact “Sodium” and “salt” are often used inter-changeably when, in fact, sodium is a component of salt, along with chloride.

It’s no wonder proper hydration is vital to good health, and no surprise water is your best source! Approximately 80% of the water we consume comes from the fluids we drink, such as low‐fat milk, water, 100% juice; 20% from the foods we eat, such as vegetables, fruits, salads and soups. It takes over a day or longer to properly rehydrate after a period of dehydration. Upping your water intake may initially result in frequent bathroom breaks, but the effect typically subsides after a few weeks of proper hydration, so raise a glass to great health and glowing skin!

To keep yourself hydrated, Epicure recommends that you:  Watch the warning signs for dehydration: fatigue, thirst, dry lips, headaches and dark urine – “aim” for a colour much lighter than apple juice!

Know how much you need – see your daily hydration goal below 

Know when to up your intake – we need more fluids on warmer days, during and after physical activity and when we’re sick – up to 6 more cups per day! 

Keep a 1 L or 1.5 L bottle of water with you all day, every day and plan to drink and refill it once or twice – be sure to wash it at the end of the day 

Make it tasty – enjoy Epicure's herbal tea, mineral water and water flavoured with citrus slices or a sprig of mint 

Q. What’s your optional daily hydration goal?  Adults and teens (14-18 years): 8–12 cups (2–3 L) fluid 

Children : 4–5 cups (1–1.2 L)

Food Fact Activity, environment and water consumption all affect hydration. Some of the main ways we lose water are by breathing (1–1½ cups (250 – 375 ml)), urinating (4 – 8 cups (1 – 2 L)), and sweating (1 – 2 cups (250 – 500 ml)). That’s a total of 6 – 11 cups (1.5 – 2.8 L) every day! www.epicureselections.com

15

Lower-calorie Beverages  Water

To snack successfully, Epicure recommends that you:

Black teas such as Epicure's Christmas Tea, Epicure's Chai Tea, Epicure's Kyoto Cherry Rose Tea, Epicure's Victorian Afternoon Tea 

Coffee ( fewer than 4 – 8 oz (250 ml) cups per day)



Think About your Drinks  Carbonated beverages like pop should be enjoyed in moderation, even if they are calorie‐free. Pop is less hydrating than water and most often has no nutritional value Dark‐coloured pops contain phosphoric acid which can leach calcium from your bones when consumed in large quantities. Limit pop consumption to fewer than 2 servings per day – always reaching for a pop may prevent you from reaching for healthier, more effective hydration options



Wait at least 30 minutes after meals before you drink caffeinated beverages: they may interfere with calcium and iron absorption 

Limit caffeine to no more than 400 mg per day (300 mg for pregnant women). This is the amount of caffeine typically found in 4 – 8 oz (250 ml) cups of coffee 

Caffeine

in

Foods

and

oz

(60 g ) D a r k

c h o co l at e

Fill a “snack drawer” with individual snack bags of healthy, non‐perishable foods for easy‐access snacking any time. Have a few on hand at work, in the car, in your purse and in the kids’ backpacks 

Epicure’s Top Ten 100-calorie Snack Suggestions 1. Popcorn – 3 cups (750 ml) plain air‐popped popcorn and your favourite Epicure's Sansel™ or Epicure's Popcorn Seasoning 2. Vegetables and dip –10 baby carrots and 2 Tbsp (30 ml) Epicure's Hummus 3. Fruit and dip – ¾–1 cup (180–250 ml) berries, ¼ tsp (1.25 ml) Epicure's Cinnamon and 2 Tbsp (30 ml) Epicure's Summer Berry Fruit Dip

B e v e r ag e s

= 40–50

6. Peanut butter and apple – 1 small apple and 1 tsp (5 ml) peanut butter

mg

Healthy Snacking Healthy snacks are important to maintain blood sugar and keep up your energy level. Research shows that people past the point of hunger are more likely to make poor food choices, consuming larger quantities of foods that are higher in sugar and fat. Eating healthfully every three to four hours keeps hunger at bay and lets you perform at your peak.

16

Portion your favourite Epicure's dips in mini containers with bags of cut vegetables or fruits. Store in a prominent place so they’re the first thing family members go for when they open the fridge. If not used for snacks, cut produce will make easy side dishes and desserts



4.

Coffee I n s ta n t = 60–90 m g P e r co l at e d = 72–144 m g F i lt e r d r ip = 108–180 m g 2

Add healthy snacks to your grocery list, and purchase snack bags and/or snack‐sized containers to store them in 

Herbal Teas such as Epicure's Camomile Mint Herbal Tea, Epicure's Lemon Mango Herbal Tea, Epicure's Lemon Grass Herbal Tea 

Epicure Selections® A Healthier You: feel better in just 28 days!

Hot frothed milk – ¾ cup (180 ml) skim milk frothed with a Epicure's Deluxe Frother, ⅛ tsp (0.6 ml) Epciure's Vanilla Extract, ⅛ tsp (0.6 ml) Epicure's Cinnamon and 1 Tbsp (15 ml) Epicure's Pure Cocoa

5. Fruit and cottage cheese – ½ cup (125 ml) berries, ½ tsp (2.5 ml) Epicure's Summer Berry Fruit Dip Mix and ¼ cup (60 ml) low‐fat cottage cheese

7. Crackers and dip – 30 g whole‐grain crackers and 1 Tbsp (15 ml) Epicure's Hummus 8. Nuts – 15 almonds 9. Tuna dip – ⅓ can (60 g) canned light tuna, packed in water and 2 Tbsp (30 ml) Epicure's Guacamole 10. Pita and dip – ½ cup (125 ml) Epicure's Fruit Salsa and half of a 4” ( 10 cm) whole‐grain pita

Putting it All Together Eat for energy! Eat smaller meals every three to four hours and drink six to eight cups of water every day to keep you performing at your peak!

Failing to plan is planning to fail – plan ahead for a healthier you! Using Epicure’s Plan for Health Weekly Planner, prepare easy, healthy and delicious meals every day of the week.

Follow an 80/20 Rule for healthy eating: a small indulgence won’t wreak havoc on your health, as long as you eat well at least 80% of the time. Use one meal as the opportunity to eat whatever you want: that’s your 20% for the week. Or, forgo the indulgence and enjoy another delicious, balanced Epicure meal!

Weekly Prep Plan – Epicure’s To-Do List for an Easy Week of Healthy Eating Make and refrigerate Epicure's Dips and Dressings in reusable containers 

Prepare Summer Berry Granita and freeze



Steam brown rice and freeze leftovers in individual or family-sized portions for future recipes 

Make extra servings of each recipe for easy lunches the next day 

Wash, cut, and refrigerate fruits and vegetables in reusable containers for easy sides, platters and snacks 

Post each dinner meal on the fridge. The first person home can start preparing it for dinner. It’s easy when everyone pitches in! 

Make mealtime a family affair – eat as a family as often as you can. Assign tasks and get everyone involved in dinner from start to finish 

Epicure's Summer Berry Granita www.epicureselections.com

17

Simple Substitutions

Below are simple solutions for when you need this, but have that! Please note that many of our versatile Epicure blends have no equivalent – we create the perfect flavour combinations so you don’t have to! Epicure encourages creative cooking and using what’s on hand; we also pride ourselves on offering the best-quality herbs and spices and cannot guarantee the results of Epicure recipes using other products on the market.

Baking is especially sensitive to substitutions, as it’s a science as much as an art; exact measurements of select ingredients can make or break your baked goodies!

To stock your pantry with Epicure’s premium quality herbs, spices and everyday staples, contact your Independent Epicure Consultant today. They will be happy to help you save on the finest everyday staples and global flavours and help you Party your way to a complete Epicure pantry FREE! To find a Consultant or to shop online, visit www.epicureselections.com.

Missing This

Try That

Epicure's Pumpkin Pie Spice, Epicure's Apple Pie Spice, Epicure's Poudre Douce

Cinnamon, nutmeg, or ginger

Epicure's Cherries & Berries

Dried fruit

Epicure's Madras Curry Seasoning, Epicure's Curry Dip Mix

Yellow curry blend

Epicure's Chipotle Chili

Chili seasoning

Epicure's Lemon Dilly Dip Mix

Lemon rind + fresh dill

Epicure's Greek Salad Dressing, Epicure's Souvlaki Seasoning

Oregano + garlic + parsley

Epicure's Sansels™

Salt-free seasonings

Epicure's Herb & Garlic Dip Mix

Minced garlic + herbs

Epicure's Louisiana Hot & Spicy Dip Mix

Cajun or Tex-Mex seasoning

Epicure's Dijon Tarragon Dip Mix

Tarragon + dry mustard powder

Epicure's Fruit Salsa, Epicure's Poco Picante Salsa, Epicure's Caliente Salsa

Prepared salsa

1 cup (250 ml) brown sugar

1 cup (250 ml) of white sugar + 1 Tbsp (15 ml) light molasses

1 tsp (5 ml) baking powder

½ tsp (2.5 ml) cream of tartar + ¼ tsp (1.25 ml) baking soda (may not work in all baking recipes)

1 tsp (5 ml) baking soda

2 tsp (10 ml) baking powder + replace acid liquid (e.g. lemon juice) with nonacidic liquid (e.g. water)(may not work in all baking recipes)

1 square unsweetened chocolate

3 Tbsp (45 ml) Epicure's Pure Cocoa + 1 Tbsp (15 ml) oil

1 cup (250 ml) buttermilk

1 cup (250 ml) milk + 1 Tbsp (15 ml) vinegar

1 tsp (5 ml) lemon juice

½ tsp (2.5 ml) vinegar

1 cup (250 ml) breadcrumbs

¾ cup (180 ml) cracker crumbs

1 cup (250 ml) sour cream

1 cup (250 ml) low-fat plain yogurt

1 cup (250 ml) butter

1 cup (250 ml) non-hydrogenated margarine or 2/3 cup (160 ml) oil

2 cloves of garlic

¼ tsp (1.25 ml) garlic powder

2 Tbsp (30 ml) flour for thickening

1 Tbsp (15 ml) cornstarch

1 egg

2 egg whites

1 Tbsp (15 ml) balsamic vinegar

Sherry or cider vinegar

1 cup (250 ml) yogurt

1 cup (250 ml) sour cream or 1 cup (250 ml) buttermilk

1 cup (250 ml) tomato juice

½ cup (125 ml) tomato sauce + ½ cup (125 ml) water

1 cup (250 ml) tomato sauce

½ cup (125 ml) tomato paste + ½ cup (125 ml) water

1 cup (250 ml) milk

½ cup (125 ml) evaporated milk + ½ cup (125 ml) water

1 cup (250 ml) nuts

½ cup (125 ml) toasted nuts

18

Epicure Selections® A Healthier You: feel better in just 28 days!

Growing Minds and Bodies – Help your Kids Eat for Energy!

1. Healthy bodies come in all shapes and sizes. Help your kids love their unique, beautiful bodies and value all that makes them one of a kind 2. Get your kids involved, invested and enjoying healthy eating: have them pick out a healthy Epicure recipe they can help you shop for and prepare. The more responsible they are for creating healthy meals, the more likely they are to eat them! Help them discover the joys of cooking and establish healthy eating habits early on.

3. Have the kids help with food prep, sharing healthy and safe cooking and eating practices – valuable life skills that will benefit them throughout their lives.

• Dip it (serve veggies or crackers with a delicious Epicure Dip) • Whiz it (blend up a nutritious smoothie) • Sneak it (add puréed vegetables and low‐fat dairy to sauces, mashed potatoes or breadcrumb coatings) 9. Smaller stomachs fill faster. Serve smaller portions to kids and save the leftovers for snacks later on and lunches the next day.

10. Establish mealtime and snack routines, ideally including a sit‐down family meal at least once a day.

11. Set limits, especially on snacks. A big after‐school snack may make them too full to eat a more balanced and nutritious meal at dinner.

12. Serve nutrient‐rich snack foods such as low-fat cheese and whole-grain crackers or trail mix.

13. Get your kids to pack their own school lunches from a selection of healthy options. If they picked and packed it, they’re more likely to eat it. Help them chose a balanced variety of foods.

4. Let your kids pick the week’s fruits and vegetables at the store, empowering them to take charge of their health and energy. If they picked it, they’re more likely to eat it! Plus, it’s fun! You might be surprised at their selections. Have them think about how they would prepare their choice.

14. Guide your kids through Canada’s Food Guide to

Healthy Eating and have it accessible for them to refer to as they help you prepare snacks and meals or prepare their own.

5. Your kids may treat food how you do, so set the stan- dard! Model the healthy eating habits you want them to learn: make time for healthy cooking and eating and family meals. Your kids are your biggest fans – take advantage of your star power to instill the healthy eating habits that will benefit them throughout their lives.

16. Discuss healthier food choices when eating out.

All foods fit into a healthy diet. Help them appreciate the benefits of the 80/20 Rule to eating for energy.

Let them bring their favourite Epicure Seasoning so they know that even their healthy selections will taste great.

6. Never give up on healthy eating! It can take many tries before kids will eat a healthy food. Try, try again, making sure to model how much you love it! And get creative – prepare healthy foods in different ways.

They hate broccoli? Try serving it with a sprinkle of tasty Epicure's Seasoning or as a pizza topping.

17. Snack attacks can sneak up on kids. Have the healthy snack foods you want them to eat always at hand – in a snack drawer or as the first thing they see when they raid the fridge!

7. Resist rewarding good behaviour with food; it can lead to an unhealthy relationship with food in the future. Instead, reward them with fun family activities: family movie night or a family skate.

8. Make food fun to help picky eaters enjoy healthy variety in their diets: • Roll it (try bananas in coconut)

15. Introduce new foods when their friends are over – if their friends try it, your kids will likely follow!

18. Teach your kids which “everyday” healthy foods they should be eating at least 80% of the time (lean protein, vegetables, fruit, whole grains, dairy and alternatives), and the “occasional” treats they should eat no more than 20% of the time ( fast food, chips, pop, candy). It’s what they eat most often that counts. Spice up their “everyday” healthy foods so they taste even better than a flavourless fast‐food burger!

• Sprinkle it (try broccoli sprinkled with Epicure's Popcorn Seasoning) www.epicureselections.com

19

Your Life, Your Health – Help Yourself to Healthy Living

Epicure has your recipe for healthy success; a dash of confidence, a helping of creativity and a generous serving of commitment to a healthier you in just 28 days!

To Start  Familiarize yourself with this guide  Set your Healthy Living Goals (page 25)  Have a “can do” attitude. Get excited about a healthier you! You’re on your way to feeling great each and every day!  Stock up on reuseable containers for meals and snacks – they’ll save you a ton of time, money, energy and stress!  Plan for success! Sit down with the family and plan your meals for the week using your Epicure’s Plan for Health Weekly Planner. Epicure makes it easy to adopt this wonderful new household habit.

What a great way to teach the kids valuable life skills and spend quality time together!  Compile your grocery list using your Epicure’s Plan for Health Weekly Planner, and get your groceries for week #1. Bring the kids to pick out veggies – if they pick it, they’re more likely to eat it!  Contact your Independent Epicure Consultant or shop online at www.epicureselections.com to stock up on versatile Epicure herb and spice blends at incredible value. They’ll be delivered to your pantry in no time!  Let loved ones help you achieve your health goals; tell family, friends and colleagues about your ambition to enjoy a healthier you. They’ll support your success and, chances are, they’ll notice the difference and ask you how they can enjoy better health too! Most importantly, make great health a family affair. Eating well is one of life’s greatest pleasures – nourish, teach and grow stronger as a family by eating well together!

Every Day  Revisit your goals every day. Visualize achieving them to stay motivated to achieve a healthier you.  Be active every day – every little bit counts! Aim for 30–60 minutes of activity every day – yes, vacuum- ing and raking the leaves count! Chart your goals in Epicure’s Daily Intake and Activity Tracker (page 32).

20

Epicure Selections® A Healthier You: feel better in just 28 days!

Keep up your energy by eating every 3–4 hours Refer to your pre‐filled Epicure’s Plan for Health Weekly Planner for the day’s meals and snacks and stay on track to avoid reaching for a candy bar when the morning coffee wears off !  Make time for rest and rejuvenation – “you” time: time to pursue your passions and the activities that make you feel centered and refreshed, such as a book, bath, hobby, walk or music. Making and taking time for the things you love is not only pleasurable and fulfilling, it’s also a proven stress‐buster, allowing you to perform at your peak in all aspects of life. The same goes for quality family time. It’s not only fun, it’s the best way to build a healthy, happy, harmonious home life. Plan to cultivate the things that matter most each and every day – healthy living is about feeding body and soul!  Sleep tight every night! Aim for 7–8 hours of sleep to allow your body to repair the day’s damages and get you off to a strong start in the morning.  

Once a Week  Use your Epicure’s Plan for Health Weekly Planner to write out the week’s shopping.  If desired, pencil in your free meal (wherever you like), but we bet you’ll easily find a quick, mouth watering dinner option from our recipes! Indulge in your favourite flavours and stay on track with a crowd‐pleasing meal that costs you less money and fewer calories than ordering in!  Use your Epicure’s Plan for Health Weekly Planner to write out the week’s activity goals  Set time aside at the end of each week to reflect on your goals. Use Epicure’s Daily Intake and Activity Tracker (page 32). Some things you might think about: • What have you accomplished?

• What would you like to accomplish next week?

• What surprised you?

• What disappointed you?

• What did you learn?

• What did your family learn?

Do the week’s grocery shopping – bring the kids if you can, at a time when they won’t be hungry or tired.

(Tip: never go to the grocery store hungry)  Prep some of the week’s meals ahead and make extra.

Freeze or refrigerate for stress‐free meals and easy lunches throughout the work week.  Portion the week’s easy grab‐and‐go snacks to have healthy eats on hand whenever hunger hits! 

Reward your Success

Reward yourself when you reach your goals! Some- times it’s not easy to make the healthy choice.

When ever you do, savour your success.  Resist rewarding yourself with food – it can lead to an unhealthy relationship with food that works against your best health. Instead, reward yourself with fun, fulfilling activities that make you feel even better about yourself: an extra‐long bubble bath, a good book, a new hair cut, a funny film, a dinner party, a fun family outing. These rewards are guaranteed to make you feel great for a lot longer than a chocolate bar. 

Stages of Change to a Healthier You

Remember in the fall when you thought, “What happened to summer?!” A single month is over in a flash. Research suggests that it takes just three short months to forge a new habit. Habits are things we do without having to think about them. While we need to be conscientious as we change our habits, better habits are easy to maintain – they become automatic. Changing your habits doesn’t have to be hard. Remember, small changes can have big impacts! Forge new habits with Epicure and feel better in just 28 days, and for the rest of your life! Help your family enjoy healthy eating habits that will last for their lifetimes, too.

Find out where you’re at in your transition to better health – use the 5‐step Stages of Change table below to familiarize yourself with where you are and what you might expect as you move towards a healthier you.

It will help you goal‐set too!

Stages of Change

How you might feel or think

Examples

Pre-contemplation

You don’t feel a need to make a lifestyle change, and you don’t believe that improving your health and eating habits would improve your quality of life.

Or, you feel you don’t have it in you to make the change to a healthier lifestyle.

You see a flyer with healthy eating tips. As soon as you see the title, you toss it. You don’t want to think about it or you don’t believe it applies to you.

Contemplation

You know that healthy eating is important, and you are thinking about the impact your diet has on your health and the way you feel every day.

You read nutrition tips; you might watch dietitian segments on TV. You take the information and advice and say to yourself, “I think I could do that and I bet I might look and feel better afterwards.”

Preparation

You devote some real time to it. You plan to start making the small steps to enjoy a healthier diet and a healthier you.

You visualize or write out what you’re going to do to get there

You research new recipes and plan to make them the next week. You are committed to change and you invest actual capital in your wellness by shopping for the healthy ingredients you’ll need.

Action

You begin to take the real steps to better health, making time for healthy cooking and eating, getting sufficient activity and rest, and helping your family enjoy the benefits of proper nutrition and quality time together.

You make the healthier foods and eat healthfully 80% of the time.

Maintenance

You eat well 80% of the time; you sleep well on a regular basis; your energy levels are up and you’re helping family members enjoy better health by instilling healthy eating and lifestyle habits.

For the past 3 – 6 months, you have made healthy recipes most days and eat regularly throughout the day. You have done it! Healthy eating has become a habit, a pleasure and a source of renewed energy. Congratulations!

Relapse (may occur)

Relapsing into old, unhealthy habits is a normal part of lifestyle change. Don’t beat yourself up – it’s normal. Let it go and get on with your goals as soon as you can.

You indulged in unhealthy eating – ate more than you feel you should have, or ate something unhealthy. Make a note of why the relapse happened (tired? bored? sad? too long between meals?) and move on to get back on track to healthy eating and living. Next time you have those feelings, consider ways to cope that will make you feel great in the long run. When the craving for something unhealthy strikes, have a couple bites of something healthy – that’s often enough to collapse your craving. Try it! And remember, all foods fit into a healthy diet – it’s what you do most often that counts!

Adapted from Stage of Change Theories. Prochaska JO, DiClemente CC & Norcross JC (1992). American Psychologist, Vol. 47:1102‐14

www.epicureselections.com

21

Great Health Hangs in the Balance Health and weight management are simply a matter of balancing your energy intake through food and drink with your energy output through activity and basic body functions. We often measure energy intake and output in terms of calories consumed and burned.

Keep it balanced! These are the mechanics of weight maintenance, gain and loss, but rapid weight gain or loss may be detrimental to your health and work against your goals. For example, if you consume too few calories or starve yourself of the nutrients from a sufficient variety of foods, your body will go into starvation mode and will not burn calories as efficiently, effectively impeding weight loss. Losing 1–2 lbs (0.45–0.9 kg) per week is the maximum recommended for safe, sustainable weight loss. Strive to reach your personal perfect healthy weight slowly for sustainable success; then strive to maintain the perfect balance between energy intake and output to enjoy optimal health.

Research suggests that a healthy diet and regular activity are the best tools to achieve your weight goals, decrease risk of disease and enjoy more energy and better health over the long term. Find the perfect balance: feel energized enough to perform at your peak while maintaining a healthy weight that presents the least health risk. Everyone is unique and all healthy bodies are beautiful. Love your uniqueness and set realistic goals that work for you!

Great health goes beyond a great diet – it means enjoying a great life. By choosing to feel better in just 28 days with Epicure, you’re embracing a lifestyle change and a brand‐new you, with more energy and opportunity to nourish and nurture the things that matter most. With a few new healthy habits, you can become a powerful, positive role model for loved ones and enjoy the rich benefits of better health for body, mind and spirit!

To achieve your health goals, you must have the right mindset. Remember, it’s been proven that diets don’t work! If you would like to lose weight to reach your perfect healthy weight, it is important not to think of it as a diet but rather as an easy and delicious lifestyle adjustment that will make you feel great. A predetermined weight is not your goal; being your best, healthiest self and enjoying the best quality of life for you and your family is. When you feel good, you always look great!

22

Epicure Selections® A Healthier You: feel better in just 28 days!

KEEP YOUR WEIGHT BALANCED

Energy In Food, Drink

Energy Out Exercise Basic Body Functions

Weight Maintenance

To maintain your weight, simply consume the same amount of energy as you expend.

t Energy Ou Exercise tions nc Fu dy Basic Bo

Energy In k Food, Drin

Weight Gain

To gain weight, simply consume more energy than you expend.

Energy In Food, Drink

Energy Out Exercise Basic Body Functions

Weight Loss

To lose weight, simply consume less energy than you expend.

Find your Perfect Healthy Weight Find out the healthy weight that’s right for you with 3 easy measurements. Break out your calculator to make it even easier. Those who lift weights regularly may be Measurement

Body Mass Index (BMI)

What the Numbers Mean Underweight (BMI < 18) Greater risk of developing nutritional deficiencies and debilitating conditions such as anemia and osteoporosis Healthy Weight (BMI 18.5 –24.9) Lowest risk for developing diseases

in the upper ranges for Body Mass Index (BMI). That’s because muscle weighs more than fat, but it burns more calories too, even while you’re sleeping! If you would like to lose weight, concentrate on increasing your muscle mass as you scale down excess calories.

One Measurement Doesn’t Fit All BMI is not the best health indicator for • Pregnant women • Children under 18 • Muscular body types

Make the Measurement

Measurement/ Date

See the chart on the following page.

My BMI Date: __________

BMI is a health indicator based on your height and weight, using the following calculation: weight (kg) height (m)

or

Overweight (BMI > 25), or Obese (BMI > 30) Greater risk of developing chronic diseases such as high blood pressure, heart disease and diabetes.

weight (lbs) x 703 height (inches) For accurate weight measurement: • Weigh yourself first thing in the morning after you go to the bathroom and before you eat or drink anything

Exceptions for older adults • 65 – 80 years

Healthy Weight

BMI 20 – 27 • 80+ years

• Weigh yourself no more than once a week

Healthy Weight

• Muscle weighs more than fat – by itself, weight is not a reliable measure of health and fitness

BMI 20 – 29

Goal Weight: _______________ (losing 1–2 lbs (0.45-0.9kg) per week is the maximum for safe, sustainable weight loss) Goal BMI Range: _______________ Short term (in 4 weeks): _______________ Long term (in 1 year): _______________

Waist Circumference

A healthy waist measurement for an adult is: • Women = 35 ” (88 cm or 35.2 inches) • Men = 40” (102 cm or 40.8 inches)

Healthy bodies come in all shapes.

Hold the zero end of a measuring tape and wrap it around the slimmest part of your waist (usually in line with your belly button).

Don’t hold your breath, pinch the skin or let the tape slacken.

Waist measurement: _______________ Date: __________

Hip-to-Waist Ratio

Great health takes a variety of shapes, but some of us have grown into a shape that isn’t our healthiest. If you are not naturally “apple shaped,” for example, the extra weight around the waist may be putting damaging pressure and stress on your vital organs, increasing your risk for heart disease, high blood pressure, and diabetes.

Healthy bodies come in all shapes.

Measure your hips as you did your waist around the fullest part of your hips.

waist =_________ hip

Hip-to-waist ratio = waist (cm or in) hip (cm or in)

Date: __________ Goal (inches): Waist __________ Hips ___________

In general, a healthy hip-to-waist ratio is • Women = 0.8 • Men = 0.9 www.epicureselections.com

23

Determine Your Frame Size (Small, Medium, Large) Measure your wrist circumference to find out your frame size.

Women (Height under 5'2") Small = wrist < 5.5" Medium = wrist 5.5" – 5.75" Large = wrist > 5.75"

Women (Height 5'2" to 5'5" ) Small = wrist < 6" Medium = wrist 6" – 6.25" Large = wrist > 6.25"

Women (Height over 5' 5") Small = wrist < 6.25" Medium = wrist 6.25" – 6.5" Large = wrist > 6.5"

Men (Height over 5’5”) Small = wrist 5.5" – 6.5" Medium = wrist 6.5" – 7.5" Large = wrist > 7.5"

Evaluate your Body Mass Index (BMI) 1 inch = 2.5 cm, 1 foot = 12 inches Height Weight

4"10" 1.47m

4'11" 1.50m

5'0" 1.52m

5'1" 1.55m

5'2" 1.57m

5'3" 1.60m

5'4" 1.63m

5'5" 1.65m

5'6" 1.68m

5'7" 1.70m

5'8" 1.73m

5'9" 1.75m

5'10" 1.78m

5'11" 1.80m

6'0" 1.83m

6'1" 1.85m

6'2" 1.88m

6'3" 1.91m

6'4" 1.93m

6'5" 1.96m

100lbs

45kg

21

20

20

19

18

18

17

17

16

16

15

15

14

14

14

13

13

13

12

12

105lbs

48kg

22

21

21

20

19

19

18

18

17

16

16

16

15

15

14

14

14

13

13

12

110lbs

50kg

23

22

22

21

20

20

19

18

18

17

17

16

16

15

15

15

14

14

13

13

115lbs

52kg

24

23

23

22

21

20

20

19

19

18

18

17

17

16

16

15

15

14

14

14

120lbs

55kg

25

24

23

23

22

21

21

20

19

19

18

18

17

17

16

16

15

15

15

14

125lbs

57kg

26

25

24

24

23

22

22

21

20

20

19

18

18

17

17

17

16

16

15

15

130lbs

59kg

27

26

25

25

24

23

22

22

21

20

20

19

19

18

18

17

17

16

16

15

135lbs

61kg

28

27

26

26

25

24

23

23

22

21

21

20

19

19

18

18

17

17

16

16

140lbs

64kg

29

28

27

27

26

25

24

23

23

22

21

21

20

20

19

19

18

18

17

17

145lbs

66kg

30

29

28

27

27

26

25

24

23

23

22

21

21

20

20

19

19

18

18

17

150lbs

68kg

31

30

29

28

27

27

26

25

24

24

23

22

22

21

20

20

19

19

18

18

155lbs

70kg

32

31

30

29

28

28

27

26

25

24

24

23

22

22

21

20

20

19

19

18

160lbs

73kg

34

32

31

30

29

28

28

27

26

25

24

24

23

22

22

21

21

20

20

19

165lbs

75kg

35

33

32

31

30

29

28

28

27

26

25

24

24

23

22

22

21

21

20

20

170lbs

77kg

36

34

33

32

31

30

29

28

27

27

26

25

24

24

23

22

22

21

21

20

175lbs

80kg

37

35

34

33

32

31

30

29

28

27

27

26

25

24

24

23

23

22

21

21

180lbs

82kg

38

36

35

34

33

32

31

30

29

28

27

27

26

25

24

24

23

23

22

21

185lbs

84kg

39

37

36

35

34

33

32

31

30

29

28

27

27

26

25

24

24

23

23

22

190lbs

86kg

40

38

37

36

35

34

33

32

31

30

29

28

27

27

26

25

24

24

23

23

195lbs

89kg

41

39

38

37

36

35

34

33

32

31

30

29

28

27

27

26

25

24

24

23

200lbs

91kg

42

40

39

38

37

36

34

33

32

31

30

30

29

28

27

27

26

25

24

24

205lbs

93kg

43

41

40

39

38

36

35

34

33

32

31

30

29

29

28

27

26

26

25

24

210lbs

95kg

44

43

41

40

38

37

36

35

34

33

32

31

30

29

29

28

27

26

26

25

215lbs

98kg

45

44

42

41

39

38

37

36

35

34

33

32

31

30

29

28

28

27

26

26

220lbs

100kg

46

45

43

42

40

39

38

37

36

35

34

33

32

31

30

29

28

28

27

26

225lbs

102kg

47

46

44

43

41

40

39

38

36

35

34

33

32

31

31

30

29

28

27

27

230lbs

105kg

48

47

45

44

42

41

40

38

37

36

35

34

33

32

31

30

30

29

28

27

235lbs

107kg

49

48

46

44

43

42

40

39

38

37

36

35

34

33

32

31

30

29

29

28

240lbs

109kg

50

49

47

45

44

43

41

40

39

38

37

36

35

34

33

32

31

30

29

29

245lbs

111kg

51

50

48

46

45

43

42

41

40

38

37

36

35

34

33

32

32

31

30

29

250lbs

114kg

52

51

49

47

46

44

43

42

40

39

38

37

36

35

34

33

32

31

30

30

Adapted from World Health Organization (WHO) (2000) Obesity: Preventing and Managing the Global Epidemic: Report of a WHO Consultation on Obesity. Geneva: WHO, pg9

Underweight = 18.5 Normal Weight = 18.5-24.9* Overweight = 25-29.9 Obese = 30 *Exceptions: BMI for older adults 65-80 yrs. BMI=20 to 27 / 80+ yrs. BMI=20 to 29

24

Epicure Selections® A Healthier You: feel better in just 28 days!

Set SMART Goals to Succeed Goals are easy to achieve if we make them achievable.

Set small, manageable, realistic and timely goals, and take it one step at a time to the finish line. Small goals add up to great health. If you drink 2 cups of coffee with cream each day, try a lower‐fat milk in one or both.

Switch to deliciously frothed double‐skim milk and you

could lose up to 10 pounds in just 1 year! Small changes really do add up to better health. And remember, it only takes 28 days to forge the healthy habits that become your new normal for feeling great. Take care not to tackle too many goals or make them unrealistic – failing to achieve them may discourage you from achieving better health. Take baby steps and know that every step counts towards feeling your best.

Make sure your goals are SMART – Specific, Measurable, Attainable, Realistic, Relevant, and Timely.

SMART Healthy Lifestyle Goals

S

M

A

Specific

Measurable

Attainable

What’s your goal? (be specific)

How you will measure your progress?

What are the steps to achieving your goal? (be specific)

R

Realistic and Relevant Do you feel confident you can complete the steps and achieve your goal? Is it too hard, too big, too easy or too small?

How does this goal rank on your list of health goal priorities? (rate its priority)

T

Timely When do you want to reach your goal?

Eat for Health • Eat regularly • Plan healthy meals and snacks ahead and reduce weekday stress • Eat more vegetables and fruits • Drink more water • Eat more whole grains Activity • 30 – 60 minutes activity most days of the week • Walk for 15 minutes 3 times per week • Use a pedometer and increase the number of steps each week “You” Time to Rest and Rejuvenate • Schedule quality time with family and friends • Make time for the activities that make you feel fulfilled and refreshed • Get 7 – 8 hours of sleep every night Other • Quit smoking • Adhere to a wise budget • Travel

Let your goals motivate you to succeed, one step at a time. Lifestyle is just that – the style in which you live each and every day! www.epicureselections.com

25

Eat for Healthy Weight Loss Eating a well‐balanced variety of foods most often is the key to healthy living. If you are in a healthy weight range and your goal is weight maintenance, you may follow the food profiles at the beginning of this guide (see page 4): 1800 calories per day for women, 2000 calories per day for men.

If your goal is weight loss – to bring you into a healthier weight range for your body – you may follow the food profiles below. Experts recommend losing no more than 1–2 lbs (0.45–0.9 kg) per week to enjoy healthy, sustainable weight loss.

Eating regularly every 3–4 hours throughout the day will ensure you don’t feel deprived, keep your energy up and increase your chances of meeting 

your weight goals.

To control or reduce calories, omit one of the daily snacks suggested in the Putting it All Together section (see page 17). If you are still losing less than 1–2 lbs (0.45-0.9 kg) per week, you may omit another 200‐calorie snack. But take care – remember that deprivation diets don’t work, and losing more than 2 lbs (0.9 kg) per week is unhealthy and will actually work against your weight loss goals.



A balanced breakfast every single day is a must – even if you “overindulged” the night before. Try not to think of small deviations from healthy eating as over-indulgence. All foods fit into a healthy diet – it’s what you do most often that counts! Consider a “slip” part of the 20% allowance built into the 80/20 Rule for healthy eating, and don’t make the mistake of overcompensating with restrictions. It’s important to get right back into a healthy routine, starting with a complete, well‐balanced breakfast to get your metabolism performing at its peak so you can too!



Women (for healthy Weight loss) Daily Food Servings – 1600 calories per day Food Choices

Servings per day

Grains & Starches (GS)

4

mmmm

Vegetables (V)

5

mmmmm

Fruit (F)

4

mmmm

Milk & Alternatives (M)

3

mmm

Meat & Alternatives (MA)

5

mmmmm

Fats (FA)

3

mmm

Sweets (S) less than 125 calories

1

m

Extras (E)

3

mmm

Men (for healthy Weight loss) Daily Food Servings – 1800 calories per day

Epicure's Hummus 26

Epicure Selections® A Healthier You: feel better in just 28 days!

Food Choices

Servings per day

Grains & Starches (GS)

5

mmmmm

Vegetables (V)

5

mmmmm

Fruit (F)

4

mmmm

Milk & Alternatives (M)

3

mmm

Meat & Alternatives (MA)

6

mmmmmm

Fats (FA)

4

mmmm

Sweets (S) less than 125 calories

1

m

Extras (E)

3

mmm

Get Active for Great Health Healthy living is about more than healthy eating. Physical activity is a major contributor to overall health, wellness and weight management. Research suggests as many as 62% of Canadians are not active enough to enjoy the health benefits of good fitness. However, couch potatoes beware: before you decide to kick up your activity level, consult your physician to learn the safest, most effective way for you to get in better shape and become one of the Canadians enjoying the health benefits of fun physical activities.

Physical activity should be fun: the kinds of activities you look forward to, be it gardening, biking, hiking, kayaking, playing on an amateur sports team, yoga, or at the gym with your iPod. Whatever activity inspires you to get moving is great! For optimal fitness and to prevent boredom, enjoy a variety of activities. To keep committed, have a “gym buddy” – a person or people you do your favourite activities with. When you don’t feel like it, they’ll get you going and vice versa.

Get moving and enjoy the wonderful health benefits of regular physical activity right away!

Health Benefits of Regular Physical Activity Improves mood



Helps combat risk of chronic diseases such as heart disease, diabetes, osteoporosis, high blood pressure and obesity 

Strengthens heart and lungs



Promotes better sleep



Reduces body fat and builds bone mass, helping with weight maintenance 

Improves balance, coordination, agility and muscular strength 

Increases self‐esteem and overall well‐being



One Step at a Time – Monitor your Progress with a Pedometer We’re often not aware how much or how little physical activity we get in a day. A pedometer is a great way to assess your current activity level and measure your progress as you reach for new goals.

Here’s how: wear your pedometer for 3 days (2 regular weekdays and 1 on the weekend) and divide the resulting step count by 3 to calculate your average steps taken per day. In the short term, increase your average by 500 steps and aim for that new number every day for 1 week.

Bump it up a further 500 steps for the next week and so on, until you reach a goal of 10,000 steps (8 km) per day.

That may sound like a lot, but it’s as easy as taking the dog for an extra long walk and parking a little further away from work and shopping. What about walking to work? It may take a bit of extra time, but it’s a pleasant way to get in your exercise early in the day. Plus, the fact that you have to get there might be more motivating than changing into gym clothes at the end of a long day!

Get the Kids to Step Up to the Activity Plate Too! Research suggests that as many as 90% of children and youth are not meeting the recommended daily physical activity guidelines. More startling still, average Canadian children spend up to 42 hours per week sitting, looking at screens (playing video games, watching TV and surfing the web)! Coupled with the ready availability of high‐ calorie, low‐nutrient processed foods, obesity rates in children are soaring, and the health consequences can be devastating, including low‐self esteem, which has its own negative effects on your child’s health and wellness.

Most kids love a fun challenge. Give them their own pedometer, let them set incremental goals and reward them with fun physical activities with the whole family – mini-golf or a bike ride. Or give them 15 minutes of computer or TV time for every 400 steps they take.

Start Slow then Step it Up! Active adults take approximately 7,000 to 13,000 steps per day 

Active older adults take approximately 6,000 to 8,500 steps per day 

Inactive adults take approximately 3,500 to 5,000 steps per day 

Children should take approximately 11,000 to 13,000 steps per day 

10 minutes of moderate-intensity activity = approximately 1,000 steps 

10 minutes of high-intensity activity = approximately 2,000 steps 

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27

Go for It! Following Epicure's Pyramid for Good Health and Great Food (page 3), go for a variety of activity types in your routine. Begin with light activities and slowly progress to more vigorous activities. The best physical activities for you are the ones you want to do!

Type of Activity

Examples – Start Slow, then Step it Up!

Endurance Activities

• Walking • Jogging • Golfing (without the cart!)

• Gardening • Cycling • Skating • Dancing • Swimming

Aim for: 4 – 7 times per week Health Benefits – Endurance Activities promote: • a strong heart • flexible and strong blood vessels and lungs • natural mood-enhancing hormones • more energy Flexibility Activities Aim for: 2 – 4 times per week Health Benefits – Flexibility Activities promote: • Improved balance • Muscle and joint relaxation • Improved mobility Strength Activities Aim for: 4 – 7 times per week Health Benefits – Strength Activities promote: • Strong muscles, ligaments and bones • Osteoporosis prevention

• Mopping • Vacuuming • Tai Chi, yoga • Bowling • Curling

• Weighty yard work such as cutting and piling wood, lifting and moving rocks, raking and carrying leaves • Carrying weighty groceries (or children!)

• Push-ups • Core muscle exercises on an inflatable ball • Weight-lifting

Epicure's Herb-encrusted Lamb Tenderloin 28

Epicure Selections® A Healthier You: feel better in just 28 days!

Hunger and Health Our bodies give us important cues to ensure we meet our functional needs. Know your body, respect your body, listen to your body! Recognize when you’re hungry and when you’re full. To prevent overeating or undereating, aim for a hunger level of 5: satiety, as outlined in the chart below. Your goal is to consume the amount of food that will let you perform at your peak. Any more or any less will hamper your health in different ways. Eating smaller amounts every 3–4 hours is a healthy way to keep hunger at bay.

Interestingly, our bodies don’t distinguish between hunger and thirst – when you’re hungry, especially after a meal, reach for a glass of water and see if that doesn’t satisfy your stomach. It also takes time for our bodies to send the signals to start or stop consuming food or water.

With food, anticipate the lag by eating slowly and being aware of how full you feel. Wait and see if you actually are still hungry before having a second helping. With water, thirst is a sign you’re already dehydrated. Stave off the ill‐effects of dehydration by drinking as much water as possible every day – you can have too little water, but having too much is often hard to do!

Recognizing hunger signals to optimize your health and quality of life

1

1

2

2

3

3

4

4

5 4.9

5

Famished

6 5.1

6

7

Satiety

1

Headache; can’t think straight; feel dizzy; trouble with coordination.

concentration begins to wane.

7

8

8

9

9

10

10 11 12 Stuffed

6 Past the point of satisfaction, yet still could eat

more. Body says “no” and mind says “yes” to a

few more bites, so you eat past the point of 2 Can’t tolerate anything; have a short fuse;irritable; physical hunger.

cranky; very hungry; little energy; stomach may

be rumbling; nauseated.

7 Loosening the belt. Begin to feel uncomfortable, 3 Urge to eat is strong; emptiness in your stomach; bloated.

8

Past the point of feeling full. Actually begins to hurt.

4 Start thinking about food; maybe you are a

little hungry.

9 The after effects hurt. Feeling heavy, tired, bloated.

No longer feel like socializing; rather go home to bed.

4.9 Hunger is almost gone; couple of mouthfuls away

from feeling satisfied, without loosening the belt

10 Ate so much that you roll over to the couch after

dinner. Tell yourself that you won’t eat for

another week.

5 The non dieter stops eating here. Your body has

enough fuel to keep it going and it is physically

and psychologically satisfied. You are not hungry

any more.

5.1 Eating more than your body needs for fuel.

Beginning to feed you psychological hunger.

Did you taste and savour your meal and focus your

attention on your meal while you were eating?

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29

Picture the Perfect Portion picture the perfect portion visualize your needs with everyday items 3 oz (85 g) cooked chicken or meat (4 oz, 110 g raw): deck of cards

1 cup (250 ml) cooked rice, pasta or ice cream: tennis ball

1 oz (30 g) cheese 4 dice or 1 domino

medium piece of fruit: baseball

1 tsp (5 ml) butter or margarine: one die

1 small baked potato: computer mouse

a small fist 1 cup (250 ml) fist

2 Tbsp (30 ml) peanut butter, jam, salad dressing: golf ball

1 oz (30 g) of chocolate: packet of dental floss

The Perfect Portion is in Your Hands Hand Symbol

Equivalent

Foods

Calories

Fist

Rice,Pasta Fruit Veggies

200 75 40

3 ounces

Palm

Meat Fish Poultry

160 160 160

Handful

Nuts Raisins

170 85

2 Handfuls 1 ounce

Chips Popcorn Pretzels

150 120 100

Thumb

Peanut Butter Hard Cheese

170 100

Thumb Tip

Cooking Oil Mayonnaise, Butter Sugar

40 35 15

1 cup

1 ounce

1 ounce

1 teaspoon

30

Epicure Selections速 A Healthier You: feel better in just 28 days!

Always Judge a Food by its Label With all the food products and nutritional research out there, it’s easy to get confused about what to eat for good health. While it’s a challenge to keep track of new food trends, it’s easy to keep track of what we consume.

Use Epicure’s 9 steps to making sense of nutritional labels and using them to enjoy better health. Learn how they work and what to look for, and look into it next time you’re at the grocery store!

1  Per 15 ml (6.9 g) / par 15 ml (6.9 g)

3

5 7

9

2. Calories Think how the per-serving calories listed fit with your optimal daily goal. Richer and more highly processed foods may contain over half your recom mended daily calories! Aim for 100–200 calories for snacks and 400–500 calories for main meals. Depend ing on activity level, women typically need 1600–1800 calories per day; men typically need 1800–2400 calories per day to maintain a healthy body weight. Make sure your food purchases fit your lifestyle!

3. Fat Make sure healthier MOP* fats are higher than unhealthy saturated or trans-fats, which should be no more than 10% of the fat content. Look for trans-fats < 1 g per serving. Women typically need 40–60 g fat per day; men need 60–90 g fat per day. Visualize it: 5 grams of fat = 1 teaspoon.

Nutrition Facts Valeur nutritive

Amount % Daily Value Teneur % valeur quotidienne Calories / Calories 25 Fat / Lipides 0.5 g 1% Saturated / saturés 0.3 g 2% + Trans / trans 0 g Cholesterol / Cholestérol 0 mg 0 % Sodium / Sodium 140 mg 6% Carbohydrate / Glucides 4 g 1% Fibre / Fibres 1 g 4% Sugars / Sucres 1 g Protein / Protéines 1 g Vitamin A / Vitamine A 2% Vitamin C / Vitamine C 4% Calcium / Calcium 4% Iron / Fer 2%

1. Serving Size Look at serving size first. Does it reflect the amount you’re likely to consume? One serving may not be many calories, but how many servings will you realistically eat? If you eat double the serving size, you’ll consume double the amount of everything listed!

4. Sodium Aim to limit sodium to < 1,500–2,300 mg per day; that means < 200 mg per snack and < 500–600 mg per meal for the average adult.

2

4 6 8

INGREDIENTS: ONION, SOY BACON (TEXTURED VEGETABLE PROTEIN, VEGETABLE OIL, SUGAR, SALT, TORULA YEAST, NATURAL FLAVOUR), PARMESAN CHEESE (MODIFIED MILK INGREDIENTS, BACTERIAL CULTURE, SALT, RENNET, TRICALCIUM PHOSPHATE, SORBIC ACID), CHIVES, HERBS, SPICES

*Think MOP (Good Fats) = Monounsaturated, Omega 3 & 6 (also a part of polyunsaturated group) and Polyunsaturated Respectively, think of bad fats as STop (Saturated Fat, Trans Fat) **Be aware, % DV is based on a 2000-calorie diet, making it a consistent tool when comparing products.

5. Carbohydrate 1 carbohydrates serving = 15 grams. For optimal brain function, aim for at least 130 grams of carbohydrates per day. Use the nutrition information provided with each Epicure recipe to tally your intake.

6. Fibre For a good source of fibre, look for 4 grams or more per serving. The average adult needs 25–38 grams of fibre per day. Look for whole grains or 100% whole wheat listed first in the list of ingredients. For proper digestion, take care to get enough water with a high-fibre diet.

7. Sugar Sugar tastes great, but it won’t give you the energy you need. Aim for 6–8 grams of sugar per serving.

8. % Daily Value (DV) The % daily value tells you if there is a little or a lot of a nutrient in a serving**. Look for high % values for healthy nutrients (calcium, iron, vitamins and fibre) and low % values for fats (especially saturated and trans) and sodium.

9. List of Ingredients Ingredients are listed from highest to lowest quantity by weight. Avoid products that list sugar, salt (monosodium glutamate, brine, sodium benzoate) and fat first, as is often the case for highly processed foods, canned soups and sauces and kids’ cereals. Read carefully to avoid food allergies and intolerances.

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31

mmm

Flexibility (4–7 days/week): mmmmmmm

Meat & Alternatives (MA)

mmmmmmm

Strength (2–4 days/week): mmmm

Fats (FA)

mmmmm

Next week’s step goals (last week + 500 steps): ________steps

Sweets (S) <125 calories

m

Extras (E)

mmm

Endurance (4–7 days/week): mmmmmmm

Grains & Starches (G)

4

5

Fruits (F)

4

4

Vegetables (V)

5

5

Sunday

Milk & Alternatives (M)

3

3

Grains & Starches (G)

mmmmmm

Meat & Alternatives (MA)

5

6

Fruits (F)

mmmm

Vegetables (V)

mmmmm

Fats (FA)

3

4

Sweets (S) <125 calories

Milk & Alternatives (M)

mmm

1

1

3

3

Meat & Alternatives (MA)

mmmmmmm

Extras (E)

Fats (FA)

mmmmm

Food Choices

Fruits (F)

5 4

2000

Grains & Starches (G)

mmmmmm

Fruits (F)

mmmm

Vegetables (V)

mmmmm

Milk & Alternatives (M)

mmm

Meat & Alternatives (MA)

mmmmmmm

Fats (FA)

mmmmm m mmm

m

Sweets (S) <125 calories

Extras (E)

mmm

Extras (E)

Monday Grains & Starches (G)

mmmmmm

6

Fruits (F)

mmmm

4

Vegetables (V)

mmmmm mmm

Daily Steps / minutes of activity:____________

Grains & Starches (G)

1800

Thursday

Sweets (S) <125 calories

Water Intake 1 glass = 1 cup (250 ml)

CALORIES Weight Loss/ Weight Maintenance

Men

Daily Steps / minutes of activity:____________

1800

Water Intake 1 glass = 1 cup (250 ml)

1600

Friday Grains & Starches (G)

mmmmmm

Fruits (F)

mmmm

Vegetables (V)

mmmmm

Milk & Alternatives (M)

mmm

Meat & Alternatives (MA)

mmmmmmm

Fats (FA)

mmmmm

Vegetables (V)

5

5

Milk & Alternatives (M)

Milk & Alternatives (M)

3

3

Meat & Alternatives (MA)

mmmmmmm

Fats (FA)

mmmmm

Sweets (S) <125 calories

m

Sweets (S) <125 calories

m

Extras (E)

mmm

Extras (E)

mmm

Fats (FA)

4

5

Sweets (S) <125 calories

1

1

Extras (E)

3

3

32

7

Tuesday Grains & Starches (G)

mmmmmm

Fruits (F)

mmmm

Vegetables (V)

mmmmm

Milk & Alternatives (M)

mmm

Meat & Alternatives (MA)

mmmmmmm

Fats (FA)

mmmmm

Daily Steps / minutes of activity:____________

6

Water Intake 1 glass = 1 cup (250 ml)

Meat & Alternatives (MA)

Saturday Grains & Starches (G)

mmmmmm

Fruits (F)

mmmm

Vegetables (V)

mmmmm

Milk & Alternatives (M)

mmm

Meat & Alternatives (MA)

mmmmmmm

Fats (FA)

mmmmm m mmm

Sweets (S) <125 calories

m

Sweets (S) <125 calories

Extras (E)

mmm

Extras (E)

Epicure Selections® A Healthier You: feel better in just 28 days!

Daily Steps / minutes of activity:____________

CALORIES Weight Loss/ Weight Maintenance

Women

Daily Steps / minutes of activity:____________

mmmmm

Milk & Alternatives (M)

Weekly Activity (30 – 60 minutes)

Daily Steps / minutes of activity:____________

Food Choices

Daily Steps / minutes of activity:____________

mmmm

Vegetables (V)

Water Intake 1 glass = 1 cup (250 ml)

Fruits (F)

Water Intake 1 glass = 1 cup (250 ml)

mmmmmm

Before filling out, make photocopies for the coming weeks.

This will help you stay on track to A Healthier You!

Water Intake 1 glass = 1 cup (250 ml)

Wednesday Grains & Starches (G)

Water Intake 1 glass = 1 cup (250 ml)

Epicure’s Daily Intake and Activity Tracker

Epicure’s Daily Intake and Activity Tracker for Children & Teens Take charge of great health – Eat for Energy! Use this tracker to make sure you’re getting all the good foods and fun activity you need to be your best – at school, work and play! Challenge yourself to eat something from all the food choices every day to grow strong and feel great!

Before filling this out, photocopy extras so you can track your success on a fresh new page each day.

Share all the neat things you’re learning with family and friends. It’s even more fun if you help out making healthy, tasty meals and snacks! Good luck – you’re going to do a great job!

Meal and Snack Times

Morning

Servings of Grains & Starches

mm

Servings of Vegetables & Fruits

m

Servings of Milk & Alternatives

m

Here’s how to use it: 1. Keep track of everything you ate or drank that day.

2. Check off the number of servings of each food choice that was in each meal. If there are 2 boxes to check, make sure your meal had 2 servings of that food choice!

3. Now let’s do the math! Add up your servings in each column.

4. Compare your totals with the goals in the table below.

5. When you reach a goal, share your success with family and friends!

Your name: ________________________________ Date: ________________________________

Servings of Meat & Alternatives

Other Here’s where you put your “occasional foods”

m

m

Lunch

mm

mm

m

m

m

Afternoon

m

m

m

m

m

m

m

m

Intake &mActivitymTrackermChart

Dinner

mm

mm

After dinner

m

m

Totals for the day – great job!

servings

Physical Activity Get active everyday!

servings

servings

servings

Fluids are a vital part of eating for energy! Go for 8 glasses of fluid each day including water, milk and juice.

How many glasses did you drink today?

Your Daily Serving Goals

Vegetables & Fruits

Grains & Starches

Milk & Alternatives

Meat & Alternatives

Physical Activity

Servings for girls and boys (2–3 years)

4

3

2

1

Get active every day!

Servings for girls and boys (4–8 years)

5

4

2

1

Get active every day!

Servings for girls and boys (9–13 years)

6

6

3–4

1–2

Get active every day!

Taken from “Eating well with Canada’s Food Guide”, Health Canada (2007)

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33

Food Safety Tips 1. Cook Harmful bacteria may survive if foods don’t reach a sufficiently high cooking temperature or aren’t cooked for long enough. Use a thermometer.

Keep hot foods hot and cold foods cold.

2. Clean Frequently clean your kitchen utensils and counters to keep harmful bacteria from spreading.

Wash hands with soap and warm water for 20 seconds before and after handling food – about the time it takes to sing “Happy Birthday!”

3. Separate Prevent cross‐contamination. Keep raw meat, poultry, seafood and their liquids away from ready‐to-eat foods. Use a separate cutting board for meats – have 2 differently coloured boards.

Use plastic or glass cutting boards or solid wood boards which can be washed in a dishwasher (lami- nated boards may crack and split). Cutting boards may wear over time; be sure to replace when grooves or rivets start to form.

4. Chill Don’t chill hot foods in the fridge. Doing so heats the cold food, creating a better environment for harmful bacteria to multiply. Bring hot foods to room temperature and then store in fridge or freezer. Dish hot foods into shallow pans to allow the heat to dissipate more quickly.

Proper Cooking Temperatures Food poisoning is hard to suffer through, but easy to prevent. Cook with confidence! Use a thermometer to ensure proper cooking temperatures and prevent foodborne illness.

Meat

Internal Temperature

Ground meat & meat mixtures Beef, pork, veal, lamb

71 °C (160 °F)

Turkey, chicken

74 °C (165 °F)

Fresh beef, veal, steaks and roasts Medium-rare

63 °C (145 °F)

Medium

71 °C (160 °F)

Adapted from www.canfightbac.org

Well-done

Chicken and turkey, whole bird

82 °C (180 °F)

Chicken and turkey, parts

82 °C (180 °F)

Stuffing (cooked alone or in bird)

74 °C (165 °F)

Leftovers, reheated

74 °C (165 °F)

Eggs, casseroles and custards

71 °C (160 °F)

Leftovers and casseroles

74 °C (165 °F)

Oven Temperature Conversion

Measurement Conversions

125 °F = 50 °C 150 °F = 65 °C 160 °F = 70 °C 175 °F = 80 °C 200 °F = 95 °C 225 °F = 110 °C 250 °F = 120 °C 275 °F = 135 °C 300 °F = 150 °C 325 °F = 160 °C 350 °F = 175 °C 375 °F = 190 °C 400 °F = 205 °C 425 °F = 220 °C 450 °F = 230 °C 475 °F = 245 °C 500 °F = 260 °C

1/8 tsp = 0.75ml ¼ tsp = 1.25 ml ½ tsp = 2.5 ml 3/4 tsp = 3.75 ml 1 tsp = 5 ml 3 tsp = 1 Tbsp 1 Tbsp = 15 ml 2 Tbsp = 30 ml 3 Tbsp = 45 ml 1/8 cup = 2 Tbsp = 30 ml ¼ cup = 60 ml 1/3 cup = 80 ml ½ cup = 125 ml 2/3 cup = 160 ml ¾ cup = 180 ml 1 cup = 250 ml 1¼ cup = 310 ml 11/3 cup = 330 ml 1½ cups = 375 ml 12/3 cups = 410 ml 1¾ cups = 430 ml 2 cups = 500 ml 3 cups = 750 ml 4 cups = 1 L 1 oz = 28 g 1 lb = 454 g

Temperature Conversion (°C x 1.8) + 32 = °F (°F - 32) x 0.56 = °C

Epicure's Peach Smoothie 34

Epicure Selections® A Healthier You: feel better in just 28 days!

77 °C (170 °F)

Poultry

Food Storage Guide Unsure if it’s still good? Play it safe and toss it out. A replacement will cost you far less than a foodborne illness! For Epicure products, check with your Independent Epicure Consultant or visit us online at www.epicureselections.com.

FOOD / BEVERAGE ITEM

STORAGE GUIDE FOR HIGHEST QUALITY

FOOD / BEVERAGE ITEM

STORE IN YOUR CUPBOARD (KEEP CLEAN AND DRY, 20 °C / 68 °F)

STORAGE GUIDE FOR HIGHEST QUALITY

STORE IN YOUR FREEZER (KEEP CLEAN AND DEFROSTED, - 18 °C / 0 °F)

All - purpose flour

2 years

Casseroles (home - made)

2-3 months

Baking powder

1 year

Frozen 100% juices (from concentrate)

10-12 months

Baking soda

1 year

Frozen fruit (unsweetened)

10-12 months

Bouillon cubes (low - sodium)

2 years

Frozen vegetables

10-12 months

Bread crumbs (whole - grain)

(dry) 3 months

Meat (lean)

Uncooked 4-12 months, cooked 3-4 months

Brown sugar

2 years

Poultry (skinless)

Uncooked 9-12 months, cooked 4 months

Canned fruit (packed in juice)

1 year

Soups and stews (batch - cooked)

2-3 months

Canned peas, beans, lentils

2-5 years

Canned tomatoes (low - sodium)

1 year

Cheese (low - fat: % MF < 20 %)

Best before date

Cereal (3 – 4 g fibre per serving)

Ready to eat 1 year, opened 4-5 months

Eggs (try omega - 3)

Store in its carton, check best before date

Cornstarch

2 years

Fruit (seasonal)

Store in crisper

Crackers (high fibre)

6 months

Jam (no sugar - added)

1 year

Dried peas, beans, lentils

1 year

Lettuce (the darker, the better)

Store in crisper

Honey

18 months

Margarine (non - hydrogenated)

1 year

Nuts (unsalted)

1 month

Mayonnaise (low - fat)

1½-2 months, opened

Olive oil (extra - virgin, cold - pressed)

6 months, if longer store in fridge

Mustard

Prepared 6 months

Pasta (whole - wheat)

2 years

Peanut butter (natural; store upside down)

6 months

Peanut butter

6 months

Salad dressing (low - fat)

1½-2 months, opened

Potatoes

Cool dark room (50 °F/10 °C) 9 months

Salsa

Opened 3 months

Rice (brown)

2 years

Epicure's Vinegars (refrigerate after opening)

Opened and refrigerated 2 yrs

Rolled oats

6-10 months

Epicure 's Wine Jellies/Epicure's Pepper Jelly

Unopened 12 months

Skim milk powder

Unopened 1 year, opened 1 month

Vegetables (seasonal)

Store in crisper

Tomato paste

1 year

Yogurt (low - fat)

Best before date

Tomato sauce

1 year

Epicure's Pure Cocoa

1 year

Epicure's Herbs and Spices

1 year for most

Epicure's Vanilla Extract

1 year

Vegetable Oil

1 year

Vinegar

2 years

White sugar

2 years

Whole - wheat flour

6 weeks

Yeast (dry)

1 year

STORE IN YOUR FRIDGE (KEEP CLEAN, 4 °C / 40 °F)

Epicure's Summer Berry Dip www.epicureselections.com

35

Breakfast Recipes for A Healthier You

36

Epicure Selections速 A Healthier You: feel better in just 28 days!

Breakfasts for A Healthier You Baked and Home-made Banana Fruit Bread French Toast Cranberry-Orange Muffins Berry Healthy Muffins Whole-wheat Banana Pancakes Granola Breakfast Bars Peach Cobbler Oatmeal Fruit, Almond and Coconut Granola Eggs and Wraps Classic Scrambled Eggs Huevos Rancheros Omelette Provençale Quick Breakfast Burrito Greek Breakfast Wrap Shakes and Smoothies Strawberry Banana Smoothie Peach Smoothie Banana-Berry Breakfast Shake Peanut Butter Shake Wake Up Shake Strawberry Cheesecake Morning Shake A balanced Epicure breakfast contains approximately 400 calories, but the choice is yours!

Tailor your meal to meet your needs and suit your tastes. Some stellar 400-calorie combinations include:

1 Tbsp (15 ml) peanut butter ½ banana (½ F) 1 cup (250 ml) Epicure's Chai latté made with skim milk 1 whole-grain English muffin

or

1 cup (250 ml) cereal ½ cup (125 ml) skim milk 1 slice (30 g) whole-grain toast 1 tsp (5 ml) peanut butter 1 small banana or fruit choice

or

2 (30 g) slices whole-grain toast 2 tsp (10 ml) margarine 1 egg 1 fruit choice

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37

Lunch Recipes for A Healthier You

38

Epicure Selections速 A Healthier You: feel better in just 28 days!

Lunches for A Healthier You Sandwiches Apple Tuna Sandwich Artichoke Pita Lunch-Box Tuna Roll-Ups Parmesan and Dijon Mustard Chicken Sandwich Shrimp & Avocado Sandwich Reuben-inspired Sandwich Melts Soups 10-Minute Chili Soup Provençale Bean Soup Gingered Carrot Soup Chunky Vegetable Lentil Soup Miso Soup Hot and Sour Soup Hearty Bean Soup with Pasta Spinach and Tortellini Zuppa Salads Asian Chicken Salad Raspberry-Orange Spinach Salad Apple Walnut Salad Spinach, Clementine and Pomegranate Salad Avoid the Wonder® Bread blues! Make sandwiches on a tasty variety of whole-grain breads every week: pitas, tortillas, multi-grain bagels, focaccia, rye, pumpernickel. Your choices may impact your portions: ½ jumbo bagel = 1 regular bagel.

A balanced Epicure lunch contains approximately 400 calories, but the choice is yours! Tailor your meal to meet your needs and suit your tastes. Some stellar 400-calorie combinations include:

2 (30 g) slices bread 2 oz (60 g) lean chicken breast 1 Tbsp (15 ml) light mayo 2 tomato slices 1 lettuce leaf 10 baby carrots

or

2 cups (500 ml) baby spinach leaves 2 oz (60 g) lean chicken breast 10 cherry tomatoes 1 Tbsp (15 ml) low-fat salad dressing 30 g whole-grain crackers 30 g low-fat cheese 1 cup (250 ml) strawberries

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39

Dinner Dinners for A Healthier You

Recipes

for A Healthier You

40

Epicure Selections速 A Healthier You: feel better in just 28 days!

Dinners for A Healthier You Pasta Pasta Primavera Angel Hair Pasta with Pesto and Lemon Herb and Garlic Penne with Zucchini Pasta Salad with Cherry Tomatoes Chicken Lavender-glazed Chicken Balsamic-glazed Chicken Breasts Curry-in-a-Hurry Chicken Provenรงal with Bell Peppers and Olives Parmesan and Dijon Mustard Chicken Beef Beef and Orange Stir-fry Mexican Beef and Black Beans Stir-fried Beef Curry with Mixed Vegetables Beef Stir-fry with Broccoli Pork and Lamb Gyoza Steamed Dumplings or Potstickers Herb-encrusted Lamb Tenderloin Braised Pork Roast with Mulling Spices Vegetarian and Pizza Easy Vegetarian Lasagna Cuban Beans and Rice Whole-wheat Pizza Dough Margherita Pizza Greek Pizza Fish and Shrimp Honey Mustard Salmon Fillets Italian-style Fish Fillets with Pesto Spicy Pan-fried Fish Fillets Oven Poached Halibut Margherita Fish Fillets Steamed Asian Fish Fillets Stir-fried Shrimp with Fish Rub Shrimp Creole A balanced Epicure dinner contains approximately 400 calories, but the choice is yours! Tailor your meal to meet your needs and suit your tastes.

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41

Side Dish Recipes for A Healthier You

42

Epicure Selections速 A Healthier You: feel better in just 28 days!

Side Dishes for A Healthier You Grains Basic Herbed Polenta 5 minute Vegetable Couscous California Crostini Refreshing Quinoa Salad Moroccan Pita Crisps Greek Pita Chips Classic Bruschetta with Pesto Potatoes Balsamic-roasted Potatoes with Green Beans Herbed Skillet Potatoes Rice Lemon Herbed Rice Rice with Feta and Mint Thai Salad Rolls Vegetables Roasted Root Vegetables Ratatouille Sesame Green Beans Steamed Mixed Vegetables Asparagus with Dijon Tarragon Vinaigrette Thai-style Broccoli Braised Kale with Cherry Tomatoes Edamame Salads Green Bean Salad with Asparagus Light Caesar Salad Garlic Croutons Classic Greek Salad Beet and Cucumber Salad Mexican Fiesta Salad Mixed Green Salad with Blossoms Cherry Tomato Salad Sides or tapas accompany your main dish, and many also make appetizing appetizers. Serve Edamame , California Crostini, Classic Bruchetta with Pesto, and Thai Salad Rolls to start or as a snack.

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43

Life's Little Extras Recipes for A Healthier You

44

Epicure Selections速 A Healthier You: feel better in just 28 days!

Lifeâ&#x20AC;&#x2122;s Little Extras for A Healthier You Dressings Balsamic Orange Dressing Asian Salad Dressing Classic Vinaigrette Verde Vinaigrette Ranch Dressing Poppy Seed Dressing Greek Dressing Dips and Spreads Cucumber Raita Guacamole Roasted Red Pepper Spread Roasted Eggplant Dip (Baba Ganoush) Creamy Garlic and Artichoke Spread Hummus Summer Berry Fruit Dip Thai Lime Dip Dijon Tarragon Dip Sauces Marinara Sauce Fruit Salsa Satay Sauce For some recipes, a smaller serving size may provide all the flavour your need, or a liberal shake of your favourite Epciure Seasoning may suffice â&#x20AC;&#x201C; try it and see!

Enjoy dressings and sauces with salads, meat and alternatives or vegetables and fruits for a delicious snack.

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45

Just Desserts Recipes for A Healthier You

46

Epicure Selections速 A Healthier You: feel better in just 28 days!

Just Desserts for A Healthier You Sweet Treats Chocolate Pudding Vanilla Custard Peanut Butter and Honey Popcorn Bars Low-fat Brownies Oatmeal Cookies Fruit Mixed Berries with Strawberry-Ginger Sauce Fresh Strawberries with Balsamic Vinegar Quick Strawberry Shortcake Cranberry Crumble Honey Oranges Summer Berry Granita Luscious Fruit Salad Tropical Fruit Salad Vanilla Roasted Peaches Indulge without the bulge! Epicureâ&#x20AC;&#x2122;s desserts are less than 200 calories and 8 grams of fat p er serving!

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Epicure Selections速 A Healthier You: feel better in just 28 days!