Written by Erika Martin BSc Nutrition Candidate

Reviewed by Andrea Miller MHSc, RD

Here are a few of our favorite Canadian nutrition bloggers. They all have something unique to offer and so many recipes to share. Hope you enjoy them as much as we do!

1. Abbey’s Kitchen – Abbey Sharp is a Registered Dietitian whose colorful blog features many healthy recipes, nutrition advice and fun, informative videos. This blog is so quirky and easy to navigate, with all recipes organized into categories; vegan, gluten-free, dairy-free, low-fat, low-carb, you name it!
2. Osinga Nutrition – Nicole Osinga is a Durham Region-based Registered Dietitian whose blog is geared towards individuals with special diets such as vegetarian, vegan and plant based eating, as well as those with digestive health issues. She provides healthy recipes and great nutrition tips, and uses her own personal experiences with food to create relatable content.
3. Desiree Neilson – As a Vancouver-based Registered Dietitian, Desiree Neilson offers a blog focused on plant-based and anti-inflammatory nutrition. This blog has easy access to many recipes fitting this category, as well as health tips and tricks, interviews with other health advocates, and fun music playlists created by Desiree herself.
4. Simple Bites – Run by Aimée Wimbush-Bourque, a wife and mother of three, this blog explores the concept of meals that the whole family can enjoy, and offers healthy recipes that are sure to be a hit with the kids. She has an interest in urban homesteading and often shares tips and tricks on that as well.
5. Sarah Remmer – Sarah Remmer is a Registered Dietitian focused in child and family nutrition, who posts many recipes and recipe videos for kid-friendly meals and snacks. Her blog contains information on nutrition for moms and dads, pregnancy, babies and toddlers, as well as tips and tricks for dealing with picky eaters.
6. Blueprint Nutrition – This blog, run primarily by Registered Dietitian Rosanne Robinson, aims to close the gap between education, inspiration and motivation in nutrition. In addition to offering many recipes and nutritional information, it also provides inspiring posts to help change our perspective on eating.
7. Health Bean Nutrition – Registered Dietitian Selena Devries runs a blog primarily for those living with celiac disease based on her personal experience living with celiac disease. She posts recipes that are celiac-friendly, answers questions for those who are newly diagnosed, and provides tips for emotional wellbeing.
8. Home Grown Life – Run by Registered Dietitian Lisa Halliwell, this blog has so many healthy recipes accompanied by beautiful, artistic images that will have you salivating. She also offers posts about understanding food, such as information on bone health, lactose intolerance and much more.
9. Euphoria Nutrition – Charlene Pors, Registered Dietitian and writer of Euphoria Nutrition, is a sports nutritionist and provides recipes that are aimed to increase power and performance in the body. She also includes information on staying motivated at the gym, and which foods are the best post-workout.
10. Marie-Ève Caplette – For those of you who speak French, this blog is run by Registered Dietitian Marie-Ève Caplette, which offers simple, healthy recipes for breakfasts, snacks, dinners and vegetarian meals. She posts articles offering tips and tricks on living a healthy lifestyle, all written in French.

Ceci est un blog en français, écrit par Diététiste Marie-Ève Caplette. Elle offert les recettes pour les plats santé, qui inclut le déjeuner, les collations, les entrées et les plats végétariens. On peut trouver aussi des trucs pour améliorer vos habitudes alimentaires.

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Reviewed by Andrea Miller MHSc, RD

The Science of Our Gut
Humans are hosts to huge numbers of bacteria ~100 trillion all through our body. The gut flora is our largest organ of immunity. The composition of each person’s microflora is as unique as your fingerprint and what we feed our flora determines which bacteria are found in our gut.

Consumption of foods high in sugar, fat and calories can reduce the diversity of our gut flora, whereas a varied diet with more vegetables, fruits and fiber supports a healthy microflora.

What are probiotics?
Probiotics are live microorganisms, which when administered in adequate amounts, confer a health benefit on the host. Derived from the Greek word ‘for life.’ A probiotic must be of human origin, have a demonstrated safety profile (cannot be invasive, carcinogenic), must be able to survive the acidity of our stomachs, must be able to colonize our gastrointestinal (GI) tract, and must have a demonstrated beneficial health effect through research. Probiotics cannot be used interchangeably with “live active cultures” – there must be a health benefit.

Probiotics are referred to be their genus, species and strain. Strain is extremely important, as it creates a different performance. Health benefits can only be attributed to the strain tested.

What’s the difference between probiotics and prebiotics?
A prebiotic is referred to as a selectively fermented ingredient that results in specific changes in the composition and/or activity of the GI microflora, thus conferring benefits to host health. They are food substances found in the diet that can nurture the good bacteria. Prebiotics are mostly found in food. Inulin is a common prebiotic found in onion, leek, garlic, artichoke, banana, chicory root. Another type of prebiotic is galacto-oligosaccharides found in human milk.

What are the health benefits?
Combining prebiotics and probiotics can be beneficial to gut health. Prebiotics help promote the growth of the probiotics. Emerging research links several diseases to the microflora of the colon. If your GI tract is working well, you may be more resistant to certain infections and intestinal disorders.

How to get probiotics in your diet?
Probiotics are regulated in Canada. When choosing a probiotic supplement – consider the following – does the product list the genus, species and strain, provide the number of organisms/serving, serving size/capsule and dose, guaranteed potency until consumption, storage information, and contact information? You can talk to your Registered Dietitian about which probiotic would be best suited for you.

Probiotics often do not colonize the gut after 1-4 weeks so we have to continually replenish it. The product needs to kept out of heat and light, after opening it should be kept away from moisture, keep refrigerated to prolong shelf life and check expiration dates.

Can You Get Probiotics from Foods?
There are lots of food products with “live culture bacteria,” or a probiotic in them. Products such as Activia, Yoptimal, Yakult, Bio-K and DanActive are probiotics. When choosing a probiotic food, review the ingredient list to determine which microorganism is present in the product, determine how many live microorganisms per serving size are indicated on the food package, and does the product list the health benefits.

Fermented foods including Kimchi, natto, sauerkraut, kefir, tempeh, miso, kombucha contain “live active cultures” but many of these have not been evaluated, but could be recommended based on emerging evidence that consuming these may confer health benefits.

Summary
In general, probiotic foods and supplements are thought to be safe for most people. As always, talk to your Doctor or Registered Dietitian determine if they are safe for you. In some cases, mild side effects might include upset stomach, diarrhea, gas, and bloating for the first couple of days after you start them.

Reference: Adapted from A Gut Feeling: An Inside Look at Pre and Probiotics by Natasha Haskey, Msc RD

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Reviewed by Andrea Miller MHSc, RD

Warmer weather, longer nights, barbeque season has arrived! Summer is the perfect time to enjoy the outdoors and start using the grill more. This summer think beyond the typical steaks, hamburgers, sausages, and hot dogs. Try grilling fish, fresh fruit, and even tofu for a change!  First things first, remember to heat up that grill for 20 to 30 minutes before cooking to kill off bacteria and other pathogens leftover from past grill sessions to reduce the chances of foodborne illness. Below are ten tips to remember to make this barbeque season a healthy one:

Watch the sauce: Traditional BBQ sauce can be high in sodium. Try making your own marinade when BBQ’ing. Check out this recipe for your next marinade.

Marinate: The simplest way to add flavor to meats is to marinate them. Coat meats with a marinadeand refrigerate overnight in a large plastic bag. As soon as the grill is ready, take the meat out of the bag and place directly on the grill.

Avoid processed meat: Processed meats often contain added salt and fat. Try to use fresh fish, beef, turkey, or chicken. Also, consider grilling fish like salmon, or halibut. Sprinkle some herbs over a fish fillet, then wrap them loosely in foil, to create a packet or tent. Place them directly on the grill for about ten minutes. The steam trapped in the foil packet essentially cooks the fish while locking in the flavour and the fish doesn’t stick to the grill either, making clean up easy. However, if you prefer BBQing fish directly on the grill, place it skin-side up since the skin helps to hold the fish together.

Trim the fat and skin: Trim off excess fat and skin from meat and poultry,prior to grilling. Look for lean cuts of meats in the grocery store. Reducing fat prevents BBQ flare ups from happening. Always have a water spritzer to spray if flare ups do occur. If flames reach the meat and create charred portions, trim and discard those areas, before eating.

Have two sets of BBQ tongs: Use one set for handling raw meat, raw fish, and raw poultry while using the other set for taking cooked food off the grill. Using two sets of tongs prevents cross contamination between raw and cooked foods and helps to prevent food poisoning. If you don’t have two sets of tongs, then wash them in hot soapy water and sanitize them first before using them to handle cooked food. The same applies to cutting boards and plates.

Bring out the digital thermometer: You can’t tell if a food is thoroughly cooked just by looking at it. Insert a digital thermometer into the thickest part of the meat, and make sure that it’s at the right temperature before you take it off the grill. Remember to wash the thermometer in hot soapy water between readings. To prevent food poisoning, cook your food to these recommended internal temperatures (see the temperature chart below).

temperature chart: http://befoodsafe.ca/

Pack it up: Bacteria grow quickly in food that is sitting out on your dining room or patio table. Pack and refrigerate any leftovers within two hours. The two-hour rule also applies to fruit salad, melons, pasta and rice dishes too.

Don’t forget your veggies: Layer the grill with a variety of vegetables, which adds nutrients and flavour to your plate. Try creating ‘veggie kabobs’ with peppers, summer squash, and mushrooms or the next time you’re cooking fish, meat, or poultry sauté some peppers, onion, garlic, and tomatoes to serve as the topping. The trick to grilling vegetables is cutting them into shapes and sizes that cook well on the grill. When you cook them over direct medium heat, turning frequently, they’ll usually be done in 8-10 minutes (sometimes less, depending on the vegetable). Look for grill marks and some light browning to develop. Colourful grilled fruits can be diced and tossed into pasta salad or served with yogurt for dessert. When grilling fruit don’t cook for too long or they will become mushy.

Pay attention to portions: during the summer it is easy to over eat while being social at barbeques. Beat the temptation to overeat by filling up on the healthier food options first. Fill your plate with fruit and green salads and choose raw vegetables over salty snack foods. Try to pay attention to what you are eating and recognize when you are full. Once you are finished your meal it is best to move away from the table as there will be less temptation to keep eating. You can also encourage eating smaller portions by grilling the meat in smaller portions.

Try Tofu: Buy extra firm tofu and soak it in your favourite marinade overnight. Cook on a lightly greased grill for about four or five minutes a side, or until browned. You can even buy pre-marinated diced tofu, ready to be threaded on your veggie kabobs.

Use these helpful tips to make your barbequing season a safe and healthy one.

Resources: Eat Right Ontario, American Heart Association, Government of Canada, Be Food Safe, WebMD

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Reviewed by Andrea Miller MHSc, RD

We would like to welcome one of our new Nutrition undergraduate volunteer students, to our practice. This is Erika’s first blog post, for us.

Canada’s Food Guide states that half of our daily servings of grains should be whole grains. Whole grains provide us with more fiber, vitamins and minerals, than refined grain products. It is important to understand the difference between whole grain and whole wheat.

What is “whole grain”?

Whole grain means that the entire kernel of any type of grain has been used.  The wheat kernel has three parts: the outer bran layer (which provides fibre), the endosperm (which provides minerals and proteins) and the germ (which provides B and E vitamins). Some examples of whole grains include barley, rolled oats, quinoa, spelt, brown rice or corn – in addition to wheat.

What is “whole wheat”?

Whole wheat also describes a fully intact kernel; however, it is specifically referring to wheat, and does not include any other type of grain. When buying whole wheat products, it is important to make sure the ingredients are listen as “whole” – otherwise it could be missing key nutrients from the removal of germ or bran layers.

Which is better for you?

Whole grains have been shown to lower the risk of heart disease, diabetes, stroke and some cancers as they provide the most vitamins, nutrients and fibre. The best thing to look out for when grocery shopping is the Whole Grain Stamp which indicates that all grains used in the product are whole. In addition, while shopping for both whole grain or whole wheat bread, it is important to check that it is a good source of fiber. Aim for breads that contain at least 4 grams of fibre per serving. Finally, as bread is known to be a source of sodium, try to choose breads with no more than 200 mg per serving.

Click here for more information on choosing healthy grains.

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Reviewed by Andrea Miller MHSc, RD

These days, consumers are paying closer attention to ways to improve their health and prevent disease. At the same time that interest in health is growing, so is the ease of which consumers can access health-related information to support self-care, online. The Canadian Council of Food and Nutrition Tracking Nutrition Trends survey revealed that 46% of Canadians use the Internet to find food and nutrition information; 76% use magazines, newspapers and books; friends, relatives and colleagues are the source for 66%. In other words, many of the most common methods for obtaining food, nutrition and health-related information are not necessarily science-based and may not be reliable. One area of current popular interest where misinformation abounds is detoxification (detox) and cleansing diets and other procedures supposedly designed to rid the body of toxins. Detox diets are popular strategies that claim to facilitate toxin elimination and weight loss, thereby promoting health and well-being.

Today, detox has become a catchall term for any number of non-traditional diets, fasts, or procedures that have claims to reset your metabolism, remove unwanted pounds, and eliminate so-called toxins from the body. Detox diets often refer to refined sugar, caffeine, red meat, alcohol, gluten, and various environmental contaminants as toxins. They cite wide-ranging conditions such as obesity, fatigue, skin rashes, various cancers, bloating, depression, insomnia, joint pain, and chronic nasal congestion as evidence of toxicity in the body. Most detox practices focused on the colon stating that toxic substances supposedly attach to and irritate the colon’s lining, increasing the risk of illness unless they’re removed by a special diet or cleanse. However, these notions are inaccurate, as fecal matter does not harbor toxins that can make you ill and cleansing your colon is unnecessary at best, and dangerous at worse.

There are many herbal products and detox diets with these claims however, bowel cleanses are not recommended and there is no evidence that they will help. Specific detox diets vary, but they typically include a period of fasting that is followed by a strict diet of raw vegetables, fruit and fruit juices, and water. In addition, some detox diets advocate using herbs and other supplements along with colon cleansing (enemas) to empty the intestines. Your body does not need bowel cleanses to remove stool or toxins as your body does this naturally. Bowel cleanses should be done under the supervision of a doctor and should only be needed to prep for a medical procedure.

If your goal is weight loss, a benefit promised by most if not all detox plans, evidence suggests that detoxing can actually ruin your efforts in the long-term. While the severe calorie restriction that most detox plans entail may make you thinner temporarily, the weight you’ll lose is mainly water weight, not body fat, the loss of which is essential in order to maintain weight loss over time. Indeed, studies have shown that both men and women who lose weight by fasting or dramatically reducing calorie intake routinely gain the weight back and often end up even heavier.

Some detox cleanses claim that drinking a lot of water will help the body flush out toxins. However, drinking more water than is necessary to stay hydrated and supress thirst can impair the ability of the kidneys to properly exchange electrolytes, such as sodium, potassium, and chloride. That in turn can lead to potentially life-threating problems like cardiac arrhythmias. It might seem reasonable to assume that the more water you pour in to your body, the more bad stuff you flush out, but that is simply not the case. As long as you are producing light-coloured urine and don’t feel excessively thirsty, you are drinking all the water you need.

Detox diets that severely limit protein, fatty acids, other essential nutrients or that require fasting can result in fatigue and other negative side effects. Long-term fasting and restricted diets can result in vitamin and mineral deficiencies. Colon cleansing can cause cramping, bloating, nausea and vomiting. Daily detoxes can cause dehydration, deplete electrolytes, and impair normal bowel function. They can also disrupt the natural intestinal flora, microorganisms that perform useful digestive functions. A person who goes on detox diets repeatedly may run the risk of developing metabolic acidosis, a disruption of the body’s acid-base balance, which results in excessive acidity in the blood. Severe metabolic acidosis can lead to coma and death.

Although the detox industry is booming, there is very little clinical evidence to support the use of these diets. A handful of clinical studies have shown that commercial detox diets enhance liver detoxification and eliminate persistent organic pollutants from the body, although these studies are hindered by flawed methodologies and small sample sizes. No randomised controlled trials have been conducted to assess the effectiveness of commercial detox diets in humans. This is an area that deserves attention so that consumers can be informed of the potential benefits and risks of detoxes.

Finally, keep in mind that fad diets aren’t a good long-term solution. For lasting results, your best bet is to eat a healthy diet based on fruits and vegetables, whole grains, and lean sources of protein. Healthy food choices combined with a healthy lifestyle can help you maintain your weight and as well working digestive system. The kidneys and liver are effective at filtering and eliminating most ingested toxins. The human body can defend itself well against most environmental insults and the effects of occasional indulgence. If you’re generally healthy, focus on giving your body what it needs to maintain its strong self-cleaning system with a wholesome diet, adequate fluid intake, regular exercise, sufficient sleep, and all recommended medical check-ups. If you experience changes in your health, visit your doctor instead of turning to detoxes.

Resources: www.todaysdietitian.com, Journal of Human Nutrition and Dietetics, www.eatrightontario.ca, www.healthstandnutrition.com, Registered Dietitian article at www.mayoclinic.org, www.health.harvard.edu, www.dietitians.ca

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By: Dianna Yanchis, BSc (Nutrition)

Reviewed by Andrea Miller MHSc, RD

Calcium is an important nutrient that contributes to bone strength and density.  Calcium is important for people of all ages. It is the most abundant major mineral in the body. Calcium has other important functions including assisting in muscle contraction and blood clotting, and maintaining cell membrane integrity. It can be found in many foods such as, dark leafy greens, cheese, milk, yogurt, bok-choy, broccoli, almonds, and legumes.

• How much calcium do we need?

1 cup milk = 300mg                      ¼ cup almonds = 93mg        ¾ cup plain 1-2% yogurt = 332mg

Low calcium levels are rare, as we have the ability to self-regulate our circulating calcium level. Low calcium status results in an increase in absorption. Dietary absorption of calcium declines if need is low.  The body has a hard time absorbing a large amount of calcium at once, therefore, spreading out the intake of calcium, over all meals and snacks, is recommended.

What assists the absorption of calcium?   

• Vitamin D! Vitamin D is essential in helping the body absorb and use calcium. Along with vitamin D, vitamins C, E, K, and magnesium assist in absorbing calcium. Exercise also helps the body absorb calcium. Food sources of vitamin D include fatty fish, eggs, and fortified milk.

What impairs the absorption of calcium?

• Caffeine, stress, smoking, lack of exercise, alcohol, excess protein, and sodium can all impair our ability to absorb calcium.

Supplements?

More isn’t always better; the recommended daily recommended level of calcium should not be exceeded. If you have questions about your calcium intake and whether or not you need a calcium supplement, talk to a registered dietitian.

Read more at: http://www.eatrightontario.ca/en/Articles/Vitamins-and-Minerals/What-you-need-to-know-about-calcium.aspx

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The Nutrition Month 2017 campaign is dedicated to helping Canadians Take the “Fight out of Food” by guiding them through a three-step approach to improve their relationship with food, no matter what the struggle.

Eating should be joyful, not a source of everyday frustration and confusion. If you’re fighting with food, try this three-step approach:

1. Spot the problem. Define what’s causing your fight with food first.
2. Get the facts. Use facts from credible sources to decide what needs to be done to solve the problem.
3. Seek support. Put the plan into action with support from a dietitian, family and friends.

Figuring out the best foods to buy, prepare, serve or eat can be challenging. With accurate information and a good support system, you can be better equipped to make decisions about food, and minimize nutrition-related struggles with food.

Did you know that almost half (49%) of Canadians get their food and nutrition information from the Internet, social media or blogs, and this is on the rise? Unfortunately, not all advice found online is accurate. From unregulated health care practitioners talking about nutrition and selling or promoting expensive supplements, to many bloggers and social media personalities with limited or no nutritional education espousing on the topic, there are many more voices in the nutrition space.

Sometimes it’s a struggle to just figure out what to eat. “Food fights” can erupt, either as an internal struggle or as an argument with friends and family, because there’s so much to balance when choosing what to eat. Whether the struggle is about the “right” foods for a health condition, or about feeding a family with food limitations, it’s often hard to separate food facts from fiction, and to know which nutrition advice to trust.

Did you know that weight loss programs aren’t regulated in Canada, so it’s important to be able to tell the difference between a healthy program and a fad diet!  A fad diet is a popular diet that usually promises weight loss. A fad diet often sounds “too good to be true” and does not follow healthy eating guidelines that support good health. Your weight loss program may be a fad diet if it:

• Promises weight loss of more than 2 pounds (1 kg) per week.
• Does not provide support for long-term weight loss success.
• Restricts you to less than 800 calories a day.
• Is rigid and does not fit into your lifestyle or state of health.
• Cuts out major food categories (like gluten or carbohydrates) and stops you from enjoying your favourite foods.
• Forces you to buy the company’s foods or supplements rather than show you how to make better choices from a grocery store.
• Uses “counsellors” who are actually salespeople. Weight management counsellors should not make a commission from anything you buy.
• Gives you nutrition advice that is based on testimonials rather than scientific evidence.
• Promotes unproven ways to lose weight such as starch blockers, fat burners and colonic cleanses.
• Does not encourage physical activity.

Fad diets that are too low in calories may mean you won’t get enough energy to do the things you love. By cutting out major groups of foods, you won’t get the nutrients your body needs to be healthy. If you lose weight too quickly and there is no support to help you keep the weight off, you could get stuck in a cycle of weight loss and weight gain. This yo-yo dieting is stressful for your body.

Here’s what you need to look for to help you choose a healthy eating program that is safe and leads to long-term health.

• Does the program encourage a gradual weight loss? Hint: Losing 2 pounds (1 kg) or less per week is gradual, healthy weight loss.
• Does the program encourage vegetables and fruit, whole grains, low fat dairy, lean meats and meat alternatives and small amounts of healthy fats?
• Is the program flexible so that you can eat the foods you like? Can you eat foods from your culture? Does it allow you to eat out?
• Does the program encourage you to be active and have a physical activity plan with tips on how to get started?
• Does the program support your long-term health goals?

You are more likely to be successful with a healthy eating program, if it fits into your regular routine.

• Does the plan suit your lifestyle and health?
• Can you see yourself following the plan?
• Do you have details about costs, possible risks and the amount of time needed to reach your goals?
• Are the lifestyle changes realistic so that you can continue them after the program?
• Will you enjoy the change in your lifestyle or just endure it?

Need help figuring out how you an take the “fight out of food”, this nutrition month? Call or email us to schedule an appointment. Your work insurance policy may cover the cost of our services.

References: Eatright Ontario.

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Reviewed by Andrea Miller MHSc, RD

As a dietetic intern I recently had the opportunity to work with, counsel, and provide dietary advice to individuals in an eating disorders outpatient program.  In light of Eating Disorders Awareness Week, February 1^st – 7^th, I would like to share some of my experience working with this population.

In a society where Lady Gaga is criticized for having a “flabby” belly after her Super Bowl half time performance and continuous focus on diet and appearance, it is not uncommon for many to suffer from low self-esteem and body dissatisfaction. Along with social media, a combination of biological, psychological and environmental components all contribute to an individual’s mental health. Eating disorders are serious mental illnesses with life-threatening physical and psychological complications. The Diagnostic and Statistical Manual of Mental Disorders: 5th Edition (DSM-5), identifies four main diagnoses: anorexia nervosa, bulimia nervosa, binge eating disorder, and avoidant/restrictive food intake disorder (ARFID). Each diagnosis has specific criteria related to diagnostic criteria, physical and psychological complications, and treatments.

The motivation for diet changes can vary amongst individuals. It can include life events, cultural and societal pressures, genetics, stress, emotions, psychological health difficulties and many more. Some of the general signs and symptoms include marked weight loss, gain or fluctuations, failure to gain expected weight associated with growth and development, weakness, fatigue, dizziness, and compensatory behaviours (dieting, fasting, excessive exercise, etc.) The physiological consequences of an eating disorders effects the entire body from the brain, heart, and bones.

Something that stood out to me when working with this population was the severe anxiety that food brings to these individuals.  Eating is something that we do every single day to give us energy, meet vitamin and nutrient requirements, socialize, and most importantly survive.  Someone with an eating disorder exhibits high levels of fear and stress associated with certain foods and eating. An eating disorder is not a choice but a serious illness. These individuals require support and treatment to rebuild a health relationship with food and normalize eating patterns and behaviours.

I also had the opportunity to do some research on orthorexia nervosa. (ON). The National Eating Disorders Association (NEDA) identifies ON as an unhealthy obsession with eating foods that one considers healthy in order to obtain optimal health. ON is not currently recognized as a clinical diagnosis in the DSM-5. However, the NEDA believes this eating style can be considered as a psychological disorder due to its physical, psychological and social consequences. Orthorexics are concerned about where their food is produced, how it might be processed, and how it is packaged, all of which may affect the food “purity”. This leads to restrictive diets including only foods that are deemed healthful to the individual in hope of preventing these illnesses and diseases. Orthorexic behaviours may eventually become so restrictive that one eliminates entire food groups and consequently becomes malnourished as critical nutrients are eliminated from the diet.

So when does “healthy” eating become a concern? Healthy eating becomes a concern when enthusiasm transforms into obsession. This is apparent when the focus on healthy eating is consuming an inordinate amount of time and attention in an individual’s life. Also, deviation from the diet is often associated with guilt and self-loathing. As an individual begins to eliminate more foods from the diet and the list of foods deemed acceptable decreases, the risk of nutritional deficiencies, social isolation and psychological disturbance increases. Ultimately, one of the main warnings signs begins when the desire to eat healthily interferes with daily living, social activities, and relationships.

It is evident that eating disorders are multi-factorial diseases. Recovery form an eating disorder involves overcoming physical, mental and emotional barriers in order to restore normal eating habits, thoughts and behaviours. From my experience I have learned that eating disorders are not a quick fix. They require extensive support, time, effort, determination and rehabilitation; however, it is without a doubt worth the weight.

For more information on eating disorders, we recommend the following websites:

NEDIC

Kelty

NIED

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Reviewed by Andrea Miller MHSc, RD

Every year many people make weight related New Year’s resolutions, yet not many of these resolutions actually focus on being healthier. Many people will also give up on these resolutions, after the first few weeks. If your goals are too vague or too broad it can be really hard to stick to a New Year’s resolution, even with good intention. You are more likely to reach your goal if it is small, specific, realistic and measurable. The following are some non-dieting New Year’s Resolutions ideas and tips to try to make this year your healthiest yet:

1. Avoid Weight Goals: Losing weight is the typical, most common New Year’s Resolution and one that many struggle with. When you focus on losing a specific amount of weight it can be really discouraging when you don’t see quick changes. This can lead many people to giving up or even gaining weight. This year take the focus off pounds or inches lostand aim for feeling happy and full of energy from a healthy diet and exercise routine.

2. Involve Others: Once you involve friends or family it is easier to stick with your plan. When you have support, you can share tips and have an exercise buddy to help motivate you. You can rely on each other to meet your goals and it becomes a lot more fun. You aren’t in this alone. Reach out to others who want to focus on being healthier this year.

3. Avoid Diets: When you choose to go on a diet, the focus is on eating less food and nutrients and less on long term health and well being. By cutting out major groups of foods you wont get the nutrients or calories your body needs to be healthy. Instead make small and manageable changes to your diet such as eating more fruits and vegetables or being mindful of serving sizes.

4. Increase Physical Activity: Start off with manageable changes to add small amounts of activity to your day. Your resolution can be something as simple as focusing on taking the stairs, at work instead of the elevator. You can even make it your goal to have a ten-minute walk, to start your day. Any amount of added physical activity to your day will bring positive outcomes.

5. Breaking Habits: The biggest struggle many face is breaking out of their old habits to be able to stick to their New Year’s Resolution. Figure out what your trigger is to any unhealthy habits you may have. According to Charles Duhigg, the author of “The Power of Habit,” one of the first things you should do after you make a New Year’s resolution is convert it into a habit. For example, instead of making a New Year’s resolution to work out more, form a habit to go for a 15-minute walk to a coffee shop and back every lunch hour. Or instead of making a resolution to lose weight, make a resolution to swap out your sugary morning latte with a green tea. In order to form a new habit, you need to define a few cues to trigger the habit, and then to reward yourself after you follow through with the habit routine.

6. Make Fruits and Vegetables Part of Every Meal: This year make it your resolution to have fruits and/or vegetables with every meal. Vegetables can be added to wraps, sandwiches, stir-fries, soups and salads. Leave a bowl of fruit on the counter so that you will remember to grab a piece when you need a snack or when you pack lunches to go. Use fruits for smoothies or have it for a sweet, nutritious dessert. There are many ways to make fruits and vegetables part of every meal. Get creative!

7. Drink More Water: Thirst is often mistaken as hunger. Use these tips to stay hydrated:
   1. Drink water before, during and after being active.
   2. Sip water throughout the day when you feel thirsty.
   3. Keep a water bottle with you while you work.
   4. Try having water to drink with most of your meals.

8. Monitor Portion Sizes: Compared to a few decades ago, the amount of food offered as a single portion has increased.  Bigger portions mean you will likely eat more and over time this leads to weight gain. Avoid distractions, such eating while watching TV or working, you will be more aware of what and how much you are actually eating. Fill half your plate with vegetables. This will help keep your portion of meat, poultry and other protein to ¼ of your plate and the remaining ¼ for whole grains.

9. Eat Out Less: Make your resolution this year to have home cooked meals more often. Depending how often you eat out now, make specific goals that you can achieve such as only going out to eat once a week or once a month. Once you make a resolution you can modify it as your goals become easier to meet. Not only can home cooked meals be healthier for you, they can also be less expensive as well. Get creative in the kitchen, try new recipes and get friends and families involved as well.

10. Set yourself up for Success: No one knows you better than yourself. Know what you can stick to. Set small goals, that you can measure, evaluate and build on.

In order for New Year’s resolutions to work they must be converted into a habit and remember, you don’t have to wait for the beginning of a new year to make changes. All the best for 2017!

Resources: Health Canada, Eat Right Ontario, Charles Duhigg – the author of “The Power of Habit”

The post 10 Non-dieting Resolutions to Try for 2017 appeared first on Andrea Miller MHSc, RD Consulting Dietitian.

Reviewed by Andrea Miller MHSc, RD

Four years ago, my family moved from Dubai, U.A.E. to North America. My brother and I are now in Canada and my parents in the States. We have grown accustomed to the North American culture but blend in our Indian traditions, particularly around food. The holidays bring the family together, as well as old friends and new. Our annual holiday dinner is the main event taking inspiration from different parts of India, while keeping elements of a traditional turkey dinner.

Our spin on the main dish is a Tandoori Turkey, made by marinating the turkey overnight in yogurt and tandoori spices consisting of chilli powder, papaya, garlic, Himalayan salt, ginger, nutmeg, cinnamon, black pepper, cumin, cardamom, mace and fennel seed. The morning of Christmas, the turkey is ready to be baked and with such a succulent bird, there’s no need for stuffing.

An alternate to the usual mashed potatoes is Potato Chops – an East Indian speciality of mashed potato filled with delicately spiced beef mince. The ground beef filling is sautéed with onions, chillies, ginger, garlic, turmeric, and cilantro, then tightly enclosed into the mashed potato, covered in bread crumbs and fried till golden brown.

My mother is the queen of variety and fills the dinner table with several types of meats. You may think the turkey was the star, but then comes the Achar Gosht – a dish made with goat and pickle spices; there’s always a Chicken Curry; and Pork Vindaloo – made by grinding red chillies, garlic, cumin, and turmeric in vinegar, marinating the cubed meat overnight in the spice mix, and cooking the next day. My favourite is the Steamed Pomfret in banana leaves – the fish is stuffed and marinated with spices and lemon juice and wrapped in an oiled banana leaf, then steamed on a flat skillet.

The meat dishes sit on a bed of Mixed Vegetable Pilaf, a dish of basmati rice cooked in stock with spices, adding peas, carrots and green beans.

There are a few vegetarian dishes such as French beans julienned and sautéed in onion, chilli, garlic, turmeric and salt; and Aloo Gobi –  spiced potato, cauliflower and peas which derives its main flavours from ginger, red chilli powder and garam masala.

Indian cuisine is aromatic, warm and loaded with spices and ingredients. The spices boost several health benefits and pack incredible flavour. To cool down from the spice, we have a Green Salad made with romaine lettuce, onion, tomato, cucumber, beetroot, salt, pepper and lemon juice. And of course, Raita – yogurt with cucumber, tomatoes, onions, salt, pepper and chilli powder.

For dessert, the table is filled with little treats like rum fruit cake, marzipan, milk cream and cocoa fudge sweets, and coconut cake. A lot of preparation goes into making these with each dessert taking a day to make, and the rum fruit cake needing its ingredients soaked a month ahead of the feast.

After dinner, it’s time to sit back and relax with Masala Chai – a blend of black tea, milk, sugar, ginger, peppercorn, cloves and cardamom, prepared by boiling the combination together on a low flame. We forget about the mess in the kitchen and just relax and enjoy our family and friends.

This holiday season, I encourage you to change things up. Perhaps, tap into your roots and cook a dinner inspired by your culture, travels or even where you may hope to travel! Another fun feast idea is hosting a multinational holiday potluck.

The post An Indian Reinvention of the Traditional Turkey Dinner appeared first on Andrea Miller MHSc, RD Consulting Dietitian.