All tagged Dietitian Toronto
If you are like me, the long weekend is filled with travelling, family festivities and lots of food prep! If you are engaged in any of these activities, you will want to have healthy, tasty recipes on hand for yourself, family and friends. Enter these high-protein, breakfast bars made with California Strawberries! Made with simple ingredients like rolled oats and fresh fruit, these bars have no added sugar, and are naturally gluten free. With added protein powder, they are a satisfying option that can keep you on track with your nutrition aside from a few indulgences this weekend!
Are you aware that your nutrition and diet choices can help to reduce the severity of symptoms prior to your period? Food cravings, irritability, fatigue… It’s not uncommon to hear of women experiencing these symptoms before their period. In fact, these symptoms have a name which you may have already heard of – “PMS” or premenstrual syndrome. PMS is not a well-defined term, but essentially refers to a wide range of symptoms that occur 1-2 weeks before menstruation, and diminish 1-2 days after the period starts.
Using natural sweetness such as a fruit is a nutritious way to satisfy a sweet craving when it hits. When I find myself craving something sweet, though sometimes I choose the dessert (after all, treat yourself!), I like to make simple snacks with fruits as the flavoring to cut down on my added sugar intake. You might have guessed… One of my favourite fruits to use are California strawberries! Versatile and lightly sweet, California strawberries top the fruit cake in my opinion. One serving (8 whole strawberries) is low in sugar, but rich in fibre, antioxidants and other nutrients.
As a dietitian working directly in psychiatric health care, I am a huge advocate for the role that diet plays in mental health. Part of this advocacy includes staying informed on the latest nutrition and mental health research to support my practice.
When we see those bitter, dark leafy greens like arugula, swiss chard, and beet greens, we automatically think of them as being good for our health. But did you know these foods can also help boost performance, particularly in endurance and sprint-type activities like running, cycling and swimming? What these foods, in addition to certain vegetables like beets, celery, and fennel, all have in common is they contain high amounts of natural chemicals called nitrates.
If you’re like me, the warm weather has likely got you spending more time outside, whether at the cottage, at the beach or on a patio, in the company of friends and family. And with these activities, it is likely you are enjoying a drink, or a few. While having some drinks in moderation is no biggy, being unaware of our drinking choices can get in the way of our health and fitness goals. This can mean not being conscious of how much we are drinking, the types of drink choices we are making, and what happens before and after we drink.
I always preach that food is essentially our best means of self-care. What you choose to put into your body will influence how you feel both physically and mentally. If you prioritize consuming enough fruits and vegetables and eating regularly throughout the day, you may be amazed by the difference proper nutrition can make for your health and wellbeing.
As a society we continue to get busier and busier, and along with this we are moving away from prepping and making our own meals at home. This means we tend to rely on going out for food more often, not making the best choices when we do, and *needlessly* spending $$$ on food delivery services. But, does our busy schedule NEED to get the best of us and sabotage our eating habits? No, I don’t think so. It might just be as simple as making meal prep and cooking a priority, along with some simple hacks. Of course, it goes without saying there are SO many benefits of making your own meals at home.
Following the basics of how to do it right, and also finding out what works best for you, can help you feel fuelled and energized, rather than bogged down by your food. When we feel good during exercise, we are SO much more likely to go back for more. Eating beforehand also helps prevent the chance of injury by reducing the risk of hunger and low blood sugar during your session (which can negatively impact your focus and concentration).