An Indian Reinvention of the Traditional Turkey Dinner

Written by Evita Basilio BSc, Nutrition

Reviewed by Andrea Miller MHSc, RD

Four years ago, my family moved from Dubai, U.A.E. to North America. My brother and I are now in Canada and my parents in the States. We have grown accustomed to the North American culture but blend in our Indian traditions, particularly around food. The holidays bring the family together, as well as old friends and new. Our annual holiday dinner is the main event taking inspiration from different parts of India, while keeping elements of a traditional turkey dinner.

Product review: ShaSha Bread Co. Buckwheat Snacks

Kelsey Hamilton BSc MScFN in progress

Reviewed by Andrea Miller MHSc, RD

As a graduate student and future Registered Dietitian, I am always on the lookout for quick, nutritious and tasty snacks that I can have while studying and that are easy to pack with me to go for my internship placements. I am usually wary of snack foods- all too often, foods that make health claims such as “low fat” or “sugar free” are deceptive- if you take out one thing, a whole lot of others are added! However, when I came across ShaSha Bread Co.’s buckwheat snacks, I was intrigued. They are marketed as gluten free, raw, vegan, high fibre as well as a source of prebiotics and probiotics. I picked up a package of the blueberry apple flavour to try. I was pleasantly surprised with this snack. It is similar to granola in that it contains a mixture of dried fruits, nuts, seeds. However, instead of oats, buckwheat groats are used, which enable the product to be completely gluten free. I found the product to have a nice flavour- not an artificial fruit flavour- and it had natural sweetness but it was not too sweet. It was definitely very filling, and I could see myself pairing it with some yogurt for a quick, nutritious breakfast in the morning, as well as packing some as part of my lunch for when I have to go to work/placements. Overall, it is a nutritionally sound product- it does not have any artificial ingredients or preservatives and it is a source of a number of different vitamins and minerals. In fact, a 1/3 cup serving provides 20% of the daily value for fibre. Often, fibre is something that many people find difficult to get enough of in their diet. Therefore, ShaSha Bread Co. buckwheat snacks can be an easy, tasty way to increase your fibre intake. I find it a little pricey to include in my diet on a daily basis, however, I could see myself eating a few times per week to increase my nutrient intake in a tasty, easy way. They are available in your local grocery stores.

Healthy Eating Around the Holidays and Beyond

By: Dianna Yanchis, BScFN

Reviewed by Andrea Miller MHSc, RD

Beginning with Thanksgiving, the last few months of the year are a time of indulgence for many. From pumpkin pie to Halloween treats, turkey dinners and shortbread cookies, the temptations are endless. Following these festive, food-filled months comes the infamous New Year’s resolutions to eat healthier, exercise, and get back on track to a healthy lifestyle.  But why wait until a certain date?  Developing healthy eating and exercise habits as part of your daily life will help you get through the holidays without losing track of your health. Here are some tips and tricks to keep on track before, during and beyond this holiday season!

Improving your Health with The Mediterranean Diet

Written by Evita Basilio BSc Nutrition

Reviewed by Andrea Miller MHSc, RD

What is the Mediterranean Diet?

The Mediterranean Diet is not actually a “diet”, it is a lifestyle. It is the eating pattern followed in many Mediterranean countries. Research shows that these populations of people are healthier and have less risk for heart disease than we do in North America. This eating pattern focuses on plant-based foods including vegetables, whole grains, nuts & seeds; it limits or minimizes meat, sweet foods, and dairy products.

How to Eat Well While Eating Out

By Dianna Yanchis BSc (Nutrition)

Reviewed by Andrea Miller MHSc, RD

Eating out at restaurants or fast-food joints is fun, sociable and convenient. However, dining out can lead to overeating and poor food choices as restaurant foods are often prepared with extra fat, sugar, sodium and calories. Here are some tips to make heart smart choices and stay on track with health eating while dining out!

Shift Work and A Healthy Lifestyle

Written by Evita Basilio BSc Nutrition

Reviewed by Andrea Miller MHSc, RD

1 in 4 Canadians work shifts, which comprises work patterns that do not follow the conventional 8-hour daytime working period, including night shifts, rotating shift work, and/or irregular working hours.

The Circadian Rhythm
Shift work puts your body in conflict with its natural rhythm. During the daytime our biological processes are working at their peak, and in the evening it gradually slows down causing a reduction in strength, alertness, and digestion. Shift work affects eating habits, our sleep patterns and energy levels.

Eating Local During the Fall

Written by Hilary Rock BSc, Nutrition

Reviewed by Andrea Miller MHSc, RD

Just because the summer season is coming to an end does not mean that there isn’t any more delicious local produce available. From September to November the autumn harvest brings a variety of healthful and delicious produce from pumpkins to pears. Fresh local food has a shorter time between harvest and your table and buying in-season produce helps sustain the environment and local economy. So why not dig into the following local produce this fall season:

All About Protein

By: Dianna Yanchis, BSc (Nutrition)

Reviewed by Andrea Miller MHSc, RD

Protein is an essential nutrient that performs a variety of important functions in the body. This includes cell growth and repair, forming the structural component of tissues, producing hormones, building enzymes, maintaining fluid and electrolyte balance as well as pH balance, producing antibodies to protect against disease and use as an energy source. Protein can also act as building materials for bones, ligaments, tendons, muscles and organs.

The Truth About Gluten

By: Dianna Yanchis, BSc (Nutrition)

Reviewed by Andrea Miller MHSc, RD

“Going gluten free” appears to be a diet trend that has grown in popularity over the past several years. Grocery stores devote entire aisles to gluten free foods and celebrities and fitness enthusiasts promote its’ “health benefits.”  Health claims that are associated with a gluten-free diet include weight loss, a reduction in bloating, improving skin tone, increasing alertness, and many others. Is a gluten free diet as beneficial as it is made out to be? What exactly is a gluten-free diet?

Nutrition Book Reviews

Written by Sarah Chmielewsk BASc Nutrition

Reviewed by Andrea Miller MHSc, RD

Looking for a reliable evidence-based nutrition book can be a huge challenge. Walk into any major bookstore and head to the nutrition and cookbook section and you are faced with literally hundreds of choices. Books written by celebrities, yoga masters, medical doctors, counsellors and ‘health coaches’ line the shelves. Trying to navigate through the countless choices, to find something that is both relevant, and reliable, is a bit like looking for Waldo.