Women, like men, should enjoy a variety of foods, including whole grains, lean protein, fruits, vegetables, and dairy. However, there are specific nutrient needs that are often forgotten: Calcium Calcium is essential to help repair and build bone. Osteoporosis, a condition of too much bone loss or not enough build up of bone, is four times more likely in …
Improving nutrition can look daunting and overwhelming if we try to tackle everything at once. There is a lot to think about: Am I getting adequate protein? Is my breakfast balanced? Do I eat enough vegetables? Am I eating the right portion sizes? Breaking down these individual questions and determining our nutrition priorities can help make behaviour change much more …
With busy days ahead, it can be difficult to prioritize your meals. However, if you can honour the fact that your body needs to be fuelled throughout the day, it will better support you in tackling all the tasks you want accomplished! Protein If you think about a soda cracker compared to a piece of chicken or fish, you know …
Your body has two different drives to eat: homeostatic (body) hunger and hedonic (reward) hunger. Learning to recognize the difference between the two can ensure your efforts to manage your appetite and weight are targeted at the right place. “Homeostatic” or “body” hunger is the drive to eat when you feel physically hungry. It is managed by hormones in your …
What does it mean? A basic definition: being attentive and aware of our eating. Diving deeper, mindful eating refers to how we feel currently (hunger/fullness), what our environment is telling us (habit cues, who we are with, etc.), and how we will feel in the future (physically and mentally), all as it relates to the food we eat. Why Does It …
Follow these five basic tips to planning out your meals in a way that won’t break the bank: Map out your week Don’t make it complicated. Feel free to get inspiration from the internet or cook books but try not to overcommit; aim to try just one new recipe a week or less. Sometimes it is easier to think of the …
It’s three o-clock and you’re fading fast, but you still have another couple hours at work. As Dietitians we find that this is the time of day at work that most of our clients struggle with. Those who are trying to lose weight often feel this is their down fall time, and for those who are trying to maintain good energy …
As humans, we tend to be creatures of habit, which makes change difficult in every aspect of our lives. Every day we make choices, and these choices relate to our ability to make changes- especially related to our nutrition and health. The choices that we make can add to our health, or they can take away from it. It’s easy …
If you struggle with cravings in the evening, or feel powerless over your portions you may want to take a look at how you are eating earlier in the day. As Registered Dietitians, many clients come to us with this eating pattern – start the day with a cup of coffee, maybe stop for lunch if they have time and …
Why is recovery nutrition important? The main goal of recovery nutrition is to help top up glycogen stores in the body so it can later can be used as energy. During exercise, our body uses blood sugar and glycogen (a form of stored carbohydrate). Optimal sport performance or activity depends on effective rebuilding of these glycogen stores! It helps enhance muscle protein synthesis. …
