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.

Smart Smoothies

By Maysam Youssef, RD

Smoothies can be a healthy choice or they may be little more than sugary water (not much different than soft drinks or fruit punch).  Smoothies, made from whole, fresh or frozen fruit have higher vitamin, mineral, photochemical and fibre content, than juices and they can be a healthy choice.  But beware of added ingredients such as fruit syrups, whipped cream or flavoured drizzles- these add on’s can turn your smart smoothie into a glorified milkshake, complete with 400 or more calories!

What Are Antioxidants and Why Are They Important?

By Dianna Yanchis BSc (Nutrition)

Reviewed by Andrea Miller MHSc, RD

Antioxidants: The superheroes in our body! Antioxidants include Vitamins A, C and E, plant chemicals like flavonoids and minerals such as selenium. Antioxidants act to protect many of the cells in the body and to ensure they are working properly. Cell damage occurs naturally with increasing age and with exposure to pollution or cigarette smoke. Cell damage can lead to chronic diseases such as heart disease and diabetes. A diet rich in antioxidant nutrients can help lower the risk of these diseases.

Camping and Eating Well

By Dianna Yanchis BSc (Nutrition)

Reviewed by Andrea Miller MHSc, RD

With the summer season quickly approaching, many people are booking their vacations and are ready to enjoy the beautiful weather. Camping is a great summer activity that allows friends and family to spend time with each other while enjoying the outdoors. With few resources and little time it can be difficult to prepare healthy meals and snacks.  Here are a few tips on how to eat well, during your next camping trip!

Everything You Need to Know About Vitamin D

By: Dianna Yanchis, BSc (Nutrition)

Reviewed by Andrea Miller MHSc, RD

May 9, 2016

Vitamin D is a fat-soluble vitamin that plays a very important role in our body. It is sometimes referred to as the “sunshine” vitamin, as our body is able to make the vitamin when exposed to the sun. It is necessary for bone, teeth, muscle and immune health. Vitamin D increases the absorption of calcium, which allows for proper bone and teeth development. It also lowers the risk of infection by helping immune cells to function properly. Vitamin D plays an essential role in muscle and nerve function. Recently, Vitamin D has been found to lower the risk of diseases and some cancers.