Don’t Forget Fibre!

By Gaby Burt-D’Agnillo, BSc

Reviewed by Andrea Miller MHSc, RD, FDC

May 2020

What is fibre?

Fibre is a type of carbohydrate that passes through the digestive system without being digested or absorbed. Fibre is found mostly in plant foods including vegetables and fruit, whole grains, legumes (like beans, peas and lentils), nuts, and seeds. Unlike other nutrients – which are broken down and absorbed for fuel – fibre remains relatively intact as it passes through the body. So, why is fibre important? There are a range of health benefits that fibre provides, which make it a fundamental part of a healthy diet. Evidence suggests that adequate fibre intake can improve digestion and reduce the risk of developing chronic disease. Fibre can also help keep you regular, lower your cholesterol, and control your blood sugar. Consuming fibre-rich foods can increase feelings of fullness and help you maintain a healthy weight.

Bring Back the Joy of Cooking During COVID-19!

Written by Sharon Charles BSc Nutrition (Candidate)

Reviewed by Andrea Miller MHSc, RD

 

Dietitian note: Sharon was going to write this post on our 2020 Nutrition month theme. She pivoted beautifully and changed her theme, to help us all find silver linings in this time of uncertainty. Well-done, Sharon. To everyone- stay well, be safe and enjoy cooking and eating at home, during this time. Andrea

March is The Best Month of The Year: Nutrition Month

Written by: Laura Chimenti BSc Candidate

Reviewed by: Andrea Miller MHSc, RD

It’s that time of year again! Time to whip out your cutting boards and cookbooks as we all take time the next few weeks to gain a deeper understanding about our own personal health and nutrition.

With this year’s theme of “More Than Food”, nutrition month goes deeper than just what we eat, and includes the importance of how we eat. This theme goes hand in hand with Canada’s Food Guide which was recently updated in 2019 to include information and tips about where, when, why and how you eat. Some of these tips include:

Top 10 Kitchen Hacks

Written by Erika Martin BSc Nutrition Candidate

Reviewed by Andrea Miller MHSc, RD

With the hustle and bustle of our busy lives, it can be difficult to find the time or energy to prepare wholesome meals, on a regular basis. There are many ways to save time and stay organized in the kitchen. Kitchen “hacks” are popping up all over the internet, showing innovative ways to organize kitchen storage spaces and simplify otherwise time-consuming aspects of meal preparation. To save you some more time, we have compiled our top 10 kitchen hacks that you can implement to be more efficient, save some money and hopefully motivate you to try something new.

Setting Goals for 2020

Written by Dorothy Perelman BASc, Candidate

Reviewed by Andrea Miller MHSc, RD

It’s the beginning of a New Year and for many of us, it is the time we write down our fitness or health goals for the upcoming year – perhaps knowing that many of these goals may not be achieved. I’ve been there. I spend hours creating a long list of new year’s resolutions, only to “blow it” on the 5th day into the new year and tell myself “this isn’t my year”. If this happens to you, I am here to tell you that 2020 is your year! I am going to give you the four goals- that’s right only four, that you can set for this new year. To make it easier, I will tell you why these specific goals are important and what you can do to reach them. So, keep reading to make 2020 your healthiest and best year yet!

Intuitive Eating During the Holidays

Written by Stephanie PW Wong, MSc Foods and Nutrition (Candidate)

Reviewed by Andrea Miller MHSc, RD

In the midst of the holiday season, many of us are preparing for festive gatherings with our closest family and friends. However, some of us may also associate this time of the year with increased stress, such as scrambling for last minute gifts, balancing hectic schedules, and obligations to attend social events that often involve an abundance of delicious food. Those who follow strict diets and food rules may face obstacles that take away from the joy of celebrating with our loved ones. While consistent patterns of eating are more reflective of our health trajectory rather than one night of partying, many of us can still benefit from improving our relationship with food. Therefore, the Intuitive Eating (IE) framework can help bring back the pleasure and satisfaction that food brings in our lives, especially during the holiday season.

Easing into Meal Planning

Written by Sharon Charles BSc Nutrition (Candidate)

Reviewed by Andrea Miller MHSc, RD

Meal planning has become very trendy, these days from social media platforms promoting healthier lifestyles to aesthetically pleasing Pinterest boards that tempt you to get cooking. And let me tell you – I am here for it! I am rather obsessed with meal planning and for (many) good reasons, which I am here to share with you today. Here are my top five reasons why you should consider meal planning:

All About Breakfast

Written by Erika Martin BSc Nutrition Candidate

Reviewed by Andrea Miller MHSc, RD

Have you ever wondered if breakfast really is the most important meal of the day?  Essentially, breakfast is an important meal and eating breakfast on a regular basis has many benefits. The word “breakfast” or “break the fast” refers to eating something after “fasting” for 8 to 12 hours. It allows the body to refuel after a period of not eating. Eating breakfast also kickstarts your metabolism for the day, letting your body know that it won’t need to conserve calories in order to make it through the day. This, in turn, helps your body to work more efficiently, throughout your day.  Sometimes during busy mornings or after hitting snooze one too many times, it can be hard to find the time to prepare and eat a balanced breakfast but fitting it in can really make a difference to how you feel for the rest of the day. Here are some quick and easy tips and recipes to help you stay on track and make healthy breakfasts a regular part of your day.

Back to School Nutrition

Written by Erika Martin BSc Nutrition Candidate

Reviewed by Andrea Miller MHSc, RD

Summer has come to an end and school is starting back up again. With all the excitement of new classes, seeing school friends again and getting back into a routine, sometimes meal planning and healthy eating can be the last thing on our mind. It is, however, important to consider that healthy foods and balanced meals are important to fuel the mind to improve performance in the classroom. Fortunately, there are ways to stay organized and plan in advance for breakfasts on busy mornings, school lunches and snacks for throughout the day. Here are some tips and tricks on how to stay on track with these things, as well as some easy back to school recipes.