Healthy Eating for Your Active Lifestyle

Nourish Move Thrive
December 1, 2017

A Mindfulness Activity for Emotional Eating

“What a stressful day! I need chocolate!” Where do you turn to deal with your emotions? A friend, your journal, a run, social media, food? Eating for emotional reasons is a normal part of the human experience. But, if food is the only tool in your toolbox when big feelings hit (whether positive or negative), you may want to learn some new strategies.  
  • November 21, 2017

    The Body Struggle: Accepting Body Changes in Menopause

    A couple of months ago, a woman in her 50s came up to me after my fitness class, confused. She asked: “What is going on? I'm exercising and eating healthily, doing everything right (like I did when I was younger), and I can’t seem to lose weight, especially around my waist.” And then just the other day, a good friend of mine was frustrated, wondering: “Why is it that since I hit my 40s, the more I exercise and the less I eat, the more weight I gain?” These women are not alone. Many feel discouraged with the body changes that happen as they age and enter menopause. In searching the internet, I found many articles about how to “fight” the changes of menopause, many focussing only on weight and weight loss. But two fellow dietitians gave me a different perspective, a view that veers away from an emphasis on weight. If you are in a body struggle during menopause, this advice may be of value. 
  • November 1, 2017

    Did perimenopause sneak up on you? Prepare to be you...

    I am turning 42 this year, and at my last physical, my doctor brought up menopause. Excuse me? What? I guess, naively or on purpose, maybe in hopes to delay it, I figured I had more time and would go through menopause when I had grandchildren. Not true. Perimenopause or the transition to menopause usually starts at around age 45-55 and can last eight to ten years. Menopause, which is defined as having no menstrual period for 12 consecutive months, happens on average by age 51. So here I am, far from having grandchildren, thinking about menopause. And it seems like a really good time to focus on my health as preventive measures for the future.  
  • October 17, 2017

    Do you need to refuel?

    Recovery nutrition is a hot topic and a confusing one. You’ve likely seen recovery bars in store aisles, people leaving the gym with their post-workout shake in hand and articles promoting the best foods to refuel post-workout. Naturally, this makes you wonder if you need to refuel after exercising. Or perhaps you refuel now, but should you?
  • October 1, 2017

    Should I Count Calories?

    I have a confession to make (keep in mind that I’m a dietitian). I rarely, if ever, look at the calories on a food label or menu board. In fact, I intentionally avoid it. I would be hard-pressed to tell you the calories in my ice cream last night or oatmeal this morning. I also don’t know what my ‘ideal’ calorie intake should be. And if you and I were having a conversation about nutrition, calories would be the last thing we discussed. Why is this? We are consistently encouraged to be mindful of our calorie intake, whether that be through the calories on a menu or the app on our phone. While a general awareness of calories can be helpful for some, making them front and centre can have negative outcomes. I’d like to invite you to consider some calorie counting cons along with an alternative approach. 
  • September 19, 2017

    What do dietitians think about weight, self-care and...

    We are back with five fabulous Albertan registered dietitians! Earlier this month, we learned some of their top tips for eating more healthfully. Now we are going to get some personal insights on topics such as self-care, body image, weight and activity. These professionals provide a refreshing and balanced take on health and practical tips that you can put into practice starting today. 
  • September 1, 2017

    Ready to improve your eating habits? Snag these tips...

    Who is the best person to talk to if you want to improve your eating habits? A registered dietitian. We are featuring five Alberta bloggers who are food and nutrition experts. You might already know a few of them if you’re active on social media. So, are dietitians the food police? No way! We’re the ones bringing the really good food to the party.   
  • July 31, 2017

    Navigating the Milk Aisle

    A few months ago, we took a look at the evolving yogurt aisle. It shouldn’t come as a surprise that the milk cooler has also been evolving. With multiple choices of traditional cow’s milk and a variety of plant-based beverages, such as soy, almond, coconut and rice, which do you choose? I took a trip to the grocery store to look at some common brands and gather info on each. Let’s look at some popular options and see how they compare when it comes to key nutrients and price. 
  • July 1, 2017

    Easy Ways to Eat More Greens, Grains and Pulses

    If you had a dollar for every time someone told you to “eat your greens” or “choose whole grains,” it’s likely that your wallet would be much heavier. However, simply knowing you should eat more (or less) of something isn’t the best motivation. However, having a little nutrition knowledge combined with practical ideas, and most importantly a sense of which foods satisfy you, will get you a lot further. 
  • June 19, 2017

    Do I have to restrict the foods I like to eat to be ...

    Meet Kaylee. She is interested in her health and looking for results from a new eating program. She says, “I know exactly what I should and shouldn’t eat. I just need to stick to the plan.” This new way of eating is different from her usual diet, and it restricts a number of foods she normally would choose. At first, following the plan seemed easy. But lately, Kaylee is having a few struggles. Sometimes she just doesn’t feel satisfied after eating her meals, and misses foods she has cut out of her diet. She has also noticed an increase in food cravings. 
  • June 1, 2017

    I’m good all week, so why do I binge on the weekend?

    Meet Rayna. She wants to lose weight, so decides to get serious about clean eating. After a week of sticking to her plan, things go off the rails over the weekend. Waking up on Monday with a food hangover, Rayna reflects on her slip up. “Why did I binge? I really regret my choices. I am so weak. I can do better.” I hear this story a lot and am guessing you probably have seen or experienced it too. As a dietitian, I recognize what is going on and have some thoughts that can help. 
  • May 15, 2017

    High Protein Foods to Stock in Your Kitchen (besides...

    When we think about high protein foods, many of us instantly picture meat. In my house, we often fill a quarter of our plates with a variety of meats, such as beef, chicken or fish. These are excellent sources of protein; however, there are other high protein foods I keep on hand to help meet our daily protein needs. I have some favourites that work well for breakfast and lunch and help spread our protein intake throughout the day. 
  • May 1, 2017

    Filling Up with Protein? What you need to know about...

    Have you noticed? There seems to be a lot of love for protein lately. Protein is popular because it helps with satiety and feeling full. This is great news when you are trying to eat less and manage weight. But, before you stock up on protein bars, there are a couple of things to know about “filling up” with protein.
  • April 1, 2017

    Artificial Sweeteners: More than just calorie free?

    These days many of us are looking for ways to keep the sweet while cutting the calories in our diet, whether we’re trying to lose a few pounds or manage a health condition such as diabetes.  Artificial sweeteners – think aspartame or the sucralose in Splenda® – are one way to do this. However, there’s a lot of suspicion and fear when it comes to these sweet substances. A lot of research has been, and is being, done on artificial sweeteners. I’ve sifted through the research (so you don’t have to!) and have come to some conclusions on what artificial sweeteners won’t do, what they might do and what you should do when it comes to your health. 
  • March 21, 2017

    Eat a Variety of Healthy Foods: Not Just Something D...

    The other day, my nine-year-old asked me why we couldn't have spaghetti (his favourite) every day for dinner. I told him we would get bored with having only spaghetti, and that we need many different foods to keep us healthy. It made me think. “Choose a variety of healthy foods” is something that I, like many dietitians, stress. But is that advice too vague? Here is my take on why it is important and how to translate it into everyday life. 
  • March 1, 2017

    The Evolving Yogurt Aisle

    I ran into the grocery store the other day to grab a few things, including some Greek yogurt. As I searched, I realized that a few short years ago, Greek yogurt was sometimes hard to find, but today it takes up half the section. There are a number of different brands and options, including a new squeezable version (no spoon required). Alongside regular and Greek yogurts are a variety of other yogurts and fermented milk products, influenced by different parts of the world; for example, skyr and kefir. With so many options, it can be hard to figure out what to choose. Here’s the latest about these products and some answers to your common yogurt questions.   
  • February 21, 2017

    Finally, A Detox Plan This Dietitian Supports

    Most of the time when I hear about the latest detox or cleanse diet to rid your body of toxins and achieve optimal health, I cringe. You don’t need one. The liver, lungs, kidneys and digestive system are designed to remove waste effectively from your body every day. But recently, I learned about a different type of cleanse – a social media detox – that offers benefits.
  • February 2, 2017

    Nutrition Podcasts to Include on Your Playlist

    Podcasts have exploded on the scene in the past few years. Some registered dietitians host excellent podcasts about making peace with food, intuitive eating and body positivity. Since podcasts are free, frequently updated, informative and motivating, they make a great alternative to music when you want to listen to something. Check out a few of our favourites that are sure to inspire you to improve your relationship with food and your body.
  • December 20, 2016

    Recipe Roundup - Whether You Have 10, 20 or 30 Minutes

    Only five days until Christmas! For some of you, work is done until the New Year, your Christmas shopping was done in November and you’re ready to relax. There’s nothing but Christmas baking and outdoor activities on your schedule. For others (I’m guessing the majority of us), the next few days are filled with last-minute shopping, Christmas pageants and time with family and friends. This recipe roundup is for all of the above. Whether you have 10, 20 or 30 minutes, we’ve got you covered for your next holiday potluck, family get-together or classroom party.  
  • December 1, 2016

    3 Strategies for Enjoying Christmas

    December is here! Only 19 days until Christmas and you’re likely knee deep in workplace potlucks, school parties and family dinners. If these activities haven’t started yet, you’re probably noticing your calendar filling up fast. Just the thought of shortbread, eggnog and turkey dinners is enough to make your mouth water. However, you may also be anxious about how you’re ever going to practise self-control to avoid the dreaded Christmas weight gain while being surrounded by holiday treats and festive dinner spreads. Search the Internet and you’ll find there is no shortage of articles to help you out. Headlines tout “10 Ways to Avoid Holiday Weight Gain” or “Survive the Holidays Without Gaining Weight.” When it comes to food, Christmas has become about survival instead of celebration. So, we’re going to switch things up a bit. This is not another blog on strategies to battle the Christmas bulge. Rather, let’s take a look at three simple strategies to help you enjoy traditional Christmas fare, anxiety aside.
  • November 15, 2016

    Three tips for evaluating online nutrition information

    The Internet gives immediate, easy access to information, so it’s no surprise that you may go there to find nutrition information. While some of the material you find may be reliable, some is not and some is just downright scary! To find accurate, science-based nutrition information, it’s important to be able to evaluate online content. 
  • November 1, 2016

    Looking for a nutritionist?

    If you want to consult a nutritionist, where should you start? The first step is to find a credible expert. So, what do you look for? Anyone can provide nutrition information and many people do: doctors, chiropractors, bloggers, celebrities, book authors, athletes, chefs and personal trainers, to name a few. Not to knock their education or experience in their chosen field, but they aren’t nutrition experts. While they may have some nutrition knowledge, many are giving inaccurate or incomplete advice, selling (bogus) supplements or miracle cures and promoting fear-based messages. Read this week’s blog to find out who to trust for nutrition information.
  • October 1, 2016

    Could You be Dieting Without Knowing It?

     I don’t diet; I just… “I don’t diet; I just eat clean.” Maybe you would end this sentence with “I just eat whole foods” or “I just watch what I eat.” As a dietitian, I’m happy to see traditional diets going out of vogue and to see people embracing fewer processed foods and aiming to include more plant-based foods throughout the day. However, dieting doesn’t stop with specific diet programs; the diet mentality lives on.
  • September 20, 2016

    What the Heck is IIFYM or Flexible Dieting?

    I am always interested in the latest diets. A few months ago, I heard of IIFYM from a fitness leader who is using it to train for her second bodybuilding competition. IIFYM stands for “If It Fits Your Macros,” also known as flexible dieting. It comes from the fitness and bodybuilding community as a way to change body composition for competitions. It has recently caught on with people who want to lose weight. 
  • September 1, 2016

    Meal Replacement Shakes: Three Things to Consider Be...

    A friend of mine asked if she should replace her breakfast with a daily shake. She felt she was missing out on a popular trend and thought it might help her to lose weight and improve her overall health. I suggested she consider three things.

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