Healthy Eating for Your Active Lifestyle

Nourish Move Thrive
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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