Some Healthy Choices that Can Pop Your Pant Buttons!

By on March 1, 2012

By Shawna Hamilton –

I want to take a moment to guide you against some common choices that can be more like wolves in sheep’s clothing!

Here are 5 traps to sidestep and what to consider instead:

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Raw fish with a iddy bitty bit of rice is fattening? No. Weighing in at about 200 calories for a roll made with steamed rice, lean seafood and veggies is very waistline friendly. It’s the oversized specialty rolls that come with fried fish, mayo based sauces and even cheese that add up! One shrimp tempura roll packs about 540 calories – the calorie equivalent of a quarter pounder from you know where!

Make it healthier by sticking with something simple like a tuna or California roll (or shashimi – the raw fish that isn’t wrapped in any seaweed or rice) and pair it with a cup of miso soup, a small wakame (seaweed salad) and half a cup of edamame. This should only take you to about 400 calories!


The commercials are running rampant these days with the convenience of energy and snack bars that can be tossed in your purse, briefcase, desk drawer, glove compartment, knapsack, suit pocket, you name it. Some DO offer these conveniences and solid nutrition, but the majority don’t. At a minimum they are over (if not WAY OVER) 200 calories each and the composition of those calories is generally more carbohydrate and sugar dominant, even though they are “low fat”

Make it healthier by getting in the habit of only eating one a day. Or better yet, become accustomed to packing lighter snacks such as low fat yogurt and berries (about 120 calories) and/or 1 cup of grapes and a small Babybel or string cheese (about 130 calories).


Salads are the perfect way to be sure that you are getting close to your 5-6 daily servings of vegetables and disease fighting vitamins and minerals but not all are calorie conscious. The best advice is to not over complicate this choice by layering it with nuts, seeds, dried fruits, creamy dressings, croutons, bacon bits, tortilla chips, shredded cheeses and sour cream (believe me I could probably go on) because you are drowning all of the goodness with added fat and calories.

Make it healthier by tossing plenty of your favorite veggies and adding a lean protein such as grilled fish or chicken, or tuna or boiled egg. Then experiment with vinegars and oils. I preach this to my clients all of the time. Macadamia oil, avocado oil, grape seed oil and extra virgin olive oil are terrific heart, brain and joint healthy, monounsaturated fats that blend beautifully with white wine vinegar, apple cider or white balsamic vinegar. Give it a try and let me know what you think!


The most important point here is to be weary of the low fat marketing generation that we are in. It’s typical (and psychosomatic) that when we see a product being colorfully labeled as low fat with pictures of healthy people on the front, we do have a tendency to eat more. I read a study once that noted up to 50 calories more than we intended because we have a subconscious notion that it is good for us.

Make it healthier: I come from the mindset that if you want a treat, have a real, homemade baked oatmeal cookie and savor every bite. Of course, buy or take only no extras are calling your name!


Last, but certainly not least, nuts and seeds. Do they offer you amazing nutrition alongside a dose of wonderful protein and healthy fat? Absolutely, but in moderation only. 25 peanuts alone have about 12g of fat. And when you think that a healthy diet should only consist of about 25-30g of healthy fat daily, so you can blow your cover easily with one mega handful!

Make it healthier: Think of 1/4 cup as one serving. Personally, I split that up in a day. I sprinkle some on my morning oatmeal and have the rest with my snack later on. The worst thing you can do is leave a bag of trail mix at your desk and grab handfuls throughout the day..just when you think you are on the right track right? WRONG.

It is my wish to help and health and wellness are my passion. I hope to be a catalyst in your efforts towards positive, effective change. I am confident that you are doing your best.

Keep your eyes on the prize. You are more than worth the goals that you have set out to accomplish.

Shawna Hamilton B.A,BKin,H.D
Professional Personal Trainer, Nutrition Consultant and Homeopathic Doctor

About Shawna Hamilton

Shawna exemplifies fitness. Her positive attitude and natural zest for life are her greatest attributes and have everything to do with her success as a respected and recognized trainer within the fitness industry. For over 16 years, Shawna has taken pride in consistently motivating and inspiring her loyal clientele. She owns and operates a thriving mobile health and wellness business specializing in private fitness training, nutrition counseling, custom meal and supplement planning, Figure and Fitness Model competition prep as well as natural medicine. Shawna is married, planning a family and lives in Etobicoke with her husband and business partner and their three dogs. You will find her at:

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Some Healthy Choices that Can Pop Your Pant Buttons!