Maximizing Your Nutrition This Summer

Written by Laura Chimenti Bsc (cand.)

Reviewed by Andrea Miller MHSc, RD, FDC

Summer, for many is the most awaited time of the year, and with summer often comes barbecues and patio drinks. It can be easy to fall off track of a healthy lifestyle when summer rolls around but eating healthy and staying active in the summer doesn’t have to be hard; in fact, it can be fun! Keep reading to learn some tips for healthy living in the summer.

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

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!

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.

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.