Whole grain vs. Whole wheat: A Review

Written by Erika Martin BSc, Nutrition Candidate

Reviewed by Andrea Miller MHSc, RD

We would like to welcome one of our new Nutrition undergraduate volunteer students, to our practice. This is Erika’s first blog post, for us.

Canada’s Food Guide states that half of our daily servings of grains should be whole grains. Whole grains provide us with more fiber, vitamins and minerals, than refined grain products. It is important to understand the difference between whole grain and whole wheat.

The Detox Debate

 Written by Hilary Rock BSc, Nutrition

Reviewed by Andrea Miller MHSc, RD

These days, consumers are paying closer attention to ways to improve their health and prevent disease. At the same time that interest in health is growing, so is the ease of which consumers can access health-related information to support self-care, online. The Canadian Council of Food and Nutrition Tracking Nutrition Trends survey revealed that 46% of Canadians use the Internet to find food and nutrition information; 76% use magazines, newspapers and books; friends, relatives and colleagues are the source for 66%. In other words, many of the most common methods for obtaining food, nutrition and health-related information are not necessarily science-based and may not be reliable. One area of current popular interest where misinformation abounds is detoxification (detox) and cleansing diets and other procedures supposedly designed to rid the body of toxins. Detox diets are popular strategies that claim to facilitate toxin elimination and weight loss, thereby promoting health and well-being.



By: Dianna Yanchis, BSc (Nutrition)

Reviewed by Andrea Miller MHSc, RD

Calcium is an important nutrient that contributes to bone strength and density.  Calcium is important for people of all ages. It is the most abundant major mineral in the body. Calcium has other important functions including assisting in muscle contraction and blood clotting, and maintaining cell membrane integrity. It can be found in many foods such as, dark leafy greens, cheese, milk, yogurt, bok-choy, broccoli, almonds, and legumes.

Nutrition Month 2017: “Take the Fight out of Food”- Separating food fact from fiction

Written by Andrea Miller MHSc, RD

The Nutrition Month 2017 campaign is dedicated to helping Canadians Take the “Fight out of Food” by guiding them through a three-step approach to improve their relationship with food, no matter what the struggle.

Eating should be joyful, not a source of everyday frustration and confusion. If you’re fighting with food, try this three-step approach:

Worth the Weight

Written By: Dianna Yanchis, BScFN

Reviewed by Andrea Miller MHSc, RD


As a dietetic intern I recently had the opportunity to work with, counsel, and provide dietary advice to individuals in an eating disorders outpatient program.  In light of Eating Disorders Awareness Week, February 1st – 7th, I would like to share some of my experience working with this population.

10 Non-dieting Resolutions to Try for 2017

Written by Hilary Rock BSc, Nutrition

Reviewed by Andrea Miller MHSc, RD

Every year many people make weight related New Year’s resolutions, yet not many of these resolutions actually focus on being healthier. Many people will also give up on these resolutions, after the first few weeks. If your goals are too vague or too broad it can be really hard to stick to a New Year’s resolution, even with good intention. You are more likely to reach your goal if it is small, specific, realistic and measurable. The following are some non-dieting New Year’s Resolutions ideas and tips to try to make this year your healthiest yet:

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.