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Friday, December 20, 2013

Coffee Calorie Questions

This week a client asked: What is the difference between a Tim Horton's coffee extra large with double cream and double sugar and with double milk and double sugar.
Extra large double cream and double sugar is:  160 kcalories, 8 grams of fat

Extra large double milk and double sugar: 100 kcalories and 1.5 grams of fat

www.nutritionassessment.com

Saturday, November 2, 2013

Halloween Candy


So Halloween is over.  Most people have some treats leftover.  Be thoughtful about what you do with leftover candy.  What if you were trying to reduce weight or trying to manage your sugar intake..................  Would you find it helpful for others at work to be bringing all the unwanted candy into the office?  Bringing extra sweets, cakes cookies etc to work is now considered a form of workplace harassment. No everyone can control their eating behaviour when they see a food that appeals to them.
Definition of harassment: 1) a feeling of intense annoyance caused by being tormented; the act of tormenting by continued persistent attacks.        
What can I do?  The good news is that most treats come in small packages of about 50kcal.  You have some options:
  1. Discard them in the garbage this week.
  2. Eat one every day for lunch until they are all gone.
  3. use them for recovery after a sporting event.
  4. Freeze them until next year.  
  5. Save items to make a gingerbread house for the next Holiday Season 



 

Schneider presents Nutrigenomics to Kingston Urology Nurses

The Kingston Urology Nurses invited Theresa Schneider to present the ground breaking information about nutrigenomics to their October monthly meeting in Kingston, Ontario, Canada.  The dinner meeting of researchers and front-line staff at Kingston General Hospital and Hotel Dieu Hospital were delighted to learn how they may help patients with information about their genes and the food choices they may make.  Currently the organization Nutrigenomixs which originated out of the University of Torono, offers one of the first saliva tests in the world to help determine how we may benefit from taking in or avoiding certain food categories based on our genetics.  The genes tested include: Vitamin C, Folate, Saturated fat, Omega 3 Oils, whole grains, caffeine and sodium.
Author:  nutritionassessment.com



 

Monday, July 29, 2013

Double Starch - Defined






What is "double starching"?


This happens most often during the late summer and early fall when both potatoes and 'corn on the cob' are ready in the farm fields.  Both are irresistible at this time of year.  The truth is a cup of either of these foods is the same as eating 2 slices of bread.  Both are healthy foods but keep this in mind when deciding on your portions.........................
Author:  nutritionassessment.com
 

Thursday, June 20, 2013

The Quality of Your Shopping Cart

Last week a client said to me that she is conscious of the "quality of what she puts in her Shopping Cart in the grocery store".  That was the first time I had heard anyone express a measure of quality in relation to your shopping cart nutrition.  This really is a genuine self-assessment of how we judge ourselves in relation to purchases and health.  We could not judge this if we did not know what to compare it to.
Canada's Food Guide to Healthy Eating is a great place to start the comparison


For example.
Does my cart have at least to 'meat and alternate' food groups?
Does my cart contain healthy whole grain bread or pasta or enriched flour products or breakfast cereals ?
Do I have 2 kinds of dairy in my cart (meat and cheese)?
Do I have enough servings of fruit for everyone in my house for 5 days at 3 servings each?
What kind of healthy snacks to I have for the coming week?

Would you give yourself a good rating this week?
Is there a healthy choice for oil in the cart (canola oil, olive oil, avocado?
Give this some thought and enjoy your shopping.

Author:  nutritionassessment.com


Friday, April 19, 2013

April Blues - Manage Your Expectations

We thought winter was over................  Time to run outside and drop the gym membership.  Aha...............as is the case every April my clients arrive in my office depressed and wonder why they have not had exercise for 2 weeks.  Do not despair you are not the only one.  Hang on to that gym membership until May.  It was cold last week.  This week it was too windy to run or bike or row and now its raining.  My pick would be run in the rain.  Its usually warmer and less windy.  Put on that sun screen early in the season too.
Food ideas for this time of year.

Bocconcini Salad (keep it simple)
2 cups romaine lettuce or spinach
4 large cheery tomatoes
1/4 cucumber
2 large Bocconcini balls
1 tsp olive oil
1 tsp vinegarette
Fresh cilantro

Enjoy summer is coming.

Author:  nutritionassessment.com

Saturday, March 23, 2013

Travel for Business or Vacation Emergency Snacks

I recently flew from Vancouver to Toronto on Air Canada.  The flight was great but I had delayed travel and had to stay overnight at an Airport Hotel.  If I did not have Susie's amazing brown bag lunch, the 30 hour ordeal would have been different.  I also ended up with a Via Rail train ride home for 2.5 hours from Toronto because the planes were not flying due to weather.  The great snacks kept me happy and cheerier with each delay and postponement.  I arrive back home on time to head for my office to work in good shape with a few snack items still in my bag.
Susie's Travel Snacks:
Melba toast, sliced cucumbers, baby carrots, sliced sweet peppers, 2 mandarins, a banana, peanut butter and jam sandwich, Baby Bel Cheese, Juicy Fruit gum, Fibre 1 bar, tea bag, nuts,  raisins and Dasani water. 
You can always get hot water on a plane to make your own tea or take a Starbuck's sachet of Blonde Roast to keep your caffeine intake up.


Author:  nutritionassessment.com

Saturday, February 9, 2013

Oats and Hemp Hearts Hot Cereal for Your Valentine

It is the depths of winter and there is nothing like a hot breakfast. Try this for Valentine's Day.  It is high in protein, has some healthy oils and soluble fibre for a healthy heart.
Hot Breakfast Cereal
1/2 cup dried oats (large flake are great)
2 Tablespoons of Manitoba Hemp Hearts
1 Tablespoon Shaved Almonds
1 Tablespoon of raisins or dried cranberries
1 cup of water.
Instructions
Combine ingredient in a large cereal bowl and microwave for 2-3 minutes on Power of 7 or 8.
Stir and add sugar to taste.

Author:  nutritionassessment.com

Saturday, January 12, 2013

January Blues: Cutting down on the wine and alcohol

After spending a month of Christmas festivities with wine nearly every day, its time to cut down the alcohol to a normal amount each week.  Many clients say its hard to go back.  One lovely young client even asked me today which is less calorie, wine or milk.  Interesting: wine is about 90 kcal for 4 oz (1/2 cup or 125 mls). Milk 1% is about 100 kcal for 8 oz (1 cup or 250 mls). Enjoy a glass of milk with your meal or try mixing a 1/2 cup of juice (100% pure juice) with soda water and ice for a refreshing drink.

How much alcohol is OK.

Low Risk Alcohol Drinking Guidelines from Health Canada and the Canadian Centre on Substance Abuse 








Reduce your long-term health risks by drinking no more than:

  • 10 drinks a week for women, with no more than 2 drinks a day most days
  • 15 drinks a week for men, with no more than 3 drinks a day most days
Keep in mind if you are drinking this much every week you are likely gaining weight from empty calories.
Reference:
Butt, P., Beirness, D., Gliksman, L., Paradis, C., & Stockwell, T. (2011). Alcohol and health in Canada: A summary of evidence and guidelines for low-risk drinking. Ottawa, ON: Canadian Centre on Substance Abuse.


Source webpage
http://www.ccsa.ca/eng/priorities/alcohol/canada-low-risk-alcohol-drinking-guidelines/Pages/default.aspx
Author:  nutritionassessment.com