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 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.

We have a New Food Guide and this Dietitian Loves it!

Written by: Andrea Miller MHSc, RD

The  newest installment of Canada’s Food Guide was launched in Montreal, on Tuesday January 22, 2019 by Federal Health Minister, Ginette Peptitapas Taylor.

This food guide takes a modern approach to communicating nutrition information to consumers, health professionals and policy makers. On the brand new Health Canada website there is a suite of resources that includes information related to healthy food choices, eating habits, recipes, tips for meal planning, and nutrition information for individuals of all ages and stages of life.

Making Changes

Guest writer Heather Bray RD

Reviewed by Andrea Miller MHSc, RD

Happy New Year!

January is the month of new beginnings, a fresh start, a new year. For many of us, New Year’s Resolutions are on our minds. Perhaps you haven’t made your resolution(s) yet, or maybe you have something in mind but aren’t sure how to make it happen. As we welcome 2019, we’d like to address making changes and resolutions from a non-diet, mindful and positive perspective. We want to focus on overall health and wellness by suggesting non-diet, non-weight focused ideas of changes, you can make in the new year. Think of what you can add or change that will add value to your life.

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:

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.