Tips for a Healthy Holiday Season

Written by Gaby Burt-D’Agnillo, BSc Nutrition Candidate

Reviewed by Andrea Miller MHSc, RD

When the year comes to an end, we enjoy spending our holidays in the company of friends and family. Nothing brings people together better than food! As we prepare for cheerful parties, heart-warming meals, and festive drinks, it’s important to remind ourselves of a few key strategies for healthy eating. This month, we’re bringing you quick tips for maintaining a balanced diet, staying active, and being mindful during the holiday season.

Smart Snacking

Written by Sharon Charles BSc Nutrition (Candidate)

Reviewed by Andrea Miller MHSc, RD

Do you find yourself snacking in between work or classes? Need an extra boost between meals? Look no further! Here are our top 15 snacks that are sure to satisfy your cravings.

Looking for a crunch?

  1. Pair your favorite crunchy vegetables with dips!

Some crunchy vegetables include:

Favorite App Finds: Healthy Lifestyle & Nutrition Edition!

Written by Sharon Charles BSc Nutrition (Candidate)

Reviewed by Andrea Miller MHSc, RD

The smartphone in your hands right now is one of the most useful tools available to us in the digital era. Leading a healthy lifestyle has become that much easier using apps. There are numerous apps available that are only a few taps away from being downloaded at the app store for (mostly) free! Here are our top 5 favorite apps for healthy lifestyle and nutrition.

Step Counters

Written by Erika Martin BSc Nutrition Candidate

Reviewed by Andrea Miller MHSc, RD

“I need to get my steps in for the day” is something you might have heard from a friend, family member or someone at work. Some people are highly committed to taking 10,000 steps each day, tracked by their watches, smartphones or step counters. Are these people on to something? Is it really important to take that many steps – EVERY day? Put simply, there are many benefits to being as active as possible, and the right step counter can help you gauge how much activity you are really getting in so that you can adjust accordingly.

Healthy Food Swaps

Written by Erika Martin BSc Nutrition Candidate

Reviewed by Andrea Miller MHSc, RD

Most of us have heard that it is better to eat whole wheat bread than white bread, or skim milk instead of whole milk. Whole wheat bread has more nutrients, and skim milk has a lower fat content – both healthy food swaps. While these swaps may seem small, depending on your health goals, they can make a significant difference over time. These are just some of the many possibilities of foods that can be swapped out with healthier alternatives. Whether you wish to add protein, fibre, or vitamins, or reduce fat or calories, here are some easy food swaps to try out.

Summer Healthy Eating Tips

Written by Erika Martin BSc Nutrition Candidate

Reviewed by Andrea Miller MHSc, RD

With all the barbeques, gatherings and social events that seem to come along with warm sunny weather, it can sometimes be overwhelming to make healthy food choices during the summer. Luckily, during the summer we can enjoy a wide variety of fruits and vegetables in season, which are a great way to add vitamins, minerals and fiber into your diet. Here are some tips for how to eat healthy in the summer, how to pick the freshest fruits and vegetables, and a few recipes for you and your friends to enjoy this season.

Five Ways to be a Better Shopper

Written by: Gaby Burt-D’Agnillo BSc Nutrition Candidate

Reviewed by Andrea Miller MHSc, RD

The grocery store is essentially the foundation of our diets. It’s where we discover a variety of healthy, colourful, and nutritious foods to feed ourselves and our families. With a few resources and some of our favourite tips grocery shopping can be efficient as well as healthy – so let’s review five easy tips and tricks for getting the most out of your supermarket experience.

Put Dieting to Rest with 3 Simple Tips for an “Intuitive” Summer

Written by: Leanne Richardson BASc MPH Student, Nutrition and Dietetics
Reviewed by: Andrea Miller MHSc, RD

Summer is on the horizon which means it’s time to begin a strict diet and exercise routine to prepare our beach bodies for bikini season! How many times have you heard people set similar intentions? I’ve heard it more than I count.

I’ll take two slices of pepperoni and a side order of nutrition education, please!

Written by: Andrea Miller MHSc, RD

I think most of us would agree that teaching children about the importance of nutrition, healthy eating and being connected with their food supply, is a good thing. Many of us know that increased knowledge about nutrition may translate into, students making healthier food choices, to improved academic performance, to increased energy, better sleep and decreased risk of long term health concerns.
What we may not all agree on, is who is best qualified to provide this teaching.

Spiralizer Product Review

Written by Erika Martin BSc Nutrition Candidate
Reviewed by Andrea Miller MHSc, RD

Now that summer is just around the corner, it is the perfect time to start thinking about fresh summer salads! Lately I have been using my spiralizer as a fun way to add different vegetables to my salads, as well as for making “zoodles” to use as a fresh base for tomato sauce. Here is all you need to know about spiralizers, and some recipes to try for yourself.
There are many different types of spiralizers, which all have the same basic function: to turn any vegetable into noodles. There are handheld versions which are generally the least expensive; electric spiralizers, spiralizing attachments for your Kitchen Aid mixer, and my personal favourite, countertop spiralizers which are hand-cranked. No matter which kind you choose, the result is lovely vegetable noodles which can be used to top salads, as a replacement for spaghetti, as noodles in a soup or as a topping on a wrap.
The best vegetables to spiralize are:
– Beets
– Zucchini
– Carrots
– Cabbage
– Sweet potatoes
– Cucumber
– Turnips
– Butternut squash
– Potatoes