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.

Food and Mood

Written by Erika Martin BSc Nutrition Candidate

Reviewed by Andrea Miller MHSc, RD

Have you ever considered how food affects your mood? Most people associate the food they eat with how it makes them feel physically. For example, it is easy to notice that eating a few too many pizza slices may leave you feeling full or bloated, or that having dairy when you lactose intolerant will likely lead you right to the bathroom. What might not be so clear to see, is that what we eat may also affect our mood and the way we feel mentally. This means that by being more mindful of eating healthy and meeting our nutrient requirements, it is possible to stay more energized, enhance our mood and ultimately feel better.

Gardening Tips, for Beginners

Written by Sharon Charles BSc Nutrition (Candidate)

Reviewed by Andrea Miller MHSc, RD

Gardening is a great hobby for many reasons. It is a time to reconnect with nature and yourself, allows you to get some fresh air and it provides an opportunity for light physical activity. The best benefit of all is that you can enjoy your own organic produce! Being able to enjoy the food you grow can give you a sense of achievement. I get a great sense of accomplishment when I get to enjoy a fresh kale salad straight from my garden.

HEALTHY EATING: VACATION EDITION!

Written by Sharon Charles BSc Nutrition (Candidate)

Reviewed by Andrea Miller MHSc, RD

Summer is my favorite time of the year. The warm weather, sunny blue skies and delicious barbecue eats are something I can never get enough of! Summer also means more road trips and vacations. As an avid traveller myself, I know how eating healthy during vacation can be a bit of a challenge.

Food Allergy Awareness Month – May 2019

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

Reviewed by Andrea Miller MHSc, RD

May is Food Allergy Awareness Month in Canada. To raise awareness and educate the public, let’s talk about food allergies, symptoms, and common food allergens in Canada.

Food Allergy vs Food Intolerance

Food allergies are caused by a reaction of the body’s immune system to a specific food or food component, known as an allergen. If you have an allergy, your immune system is hypersensitive to a particular allergen and releases antibodies called immunoglobulins causing an allergic reaction. Food intolerances are also characterized by an abnormal response to a food product, but differ from food allergies as they do not involve antibodies and symptoms may not be as severe. Lactose intolerance is an example of a food intolerance.

Bone Building Nutrients Part 2: Other Nutrients

Written by Erika Martin BSc Nutrition Candidate

Reviewed by Andrea Miller MHSc, RD

This month, we are looking at the importance of maintaining bone health to reduce the risks of osteoporosis, falls and fractures. As mentioned in our previous post, two key nutrients in maintaining healthy, strong bones are Calcium and Vitamin D. While these are often the nutrients we think of, when it comes to healthy bones, there are other nutrients that are also worth considering, to ensure we maintain healthy bones, throughout our lifespan. Magnesium, potassium and Vitamin K are all important for bone health.