Nutrition Assessment and Ideas

After a Holiday Season or vacation, clients say its hard to cut back on Alcohol.  One 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. Here is the Canadian Guideline.  Keep in mind if you are drinking the maximum every week you are likely gaining weight from empty calories. Source webpage Low-risk alcohol drinking guidelines Author: Theresa Schneider BASc, RD, MPH

  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. Not 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.     U se them for recovery after a sporting event. 4.     Freeze them until next year.   5.     Save items to m

 Have you ever gone out for a game of golf or pickleball and lost your focus after the first hour? What do you think happened? Did you not have enough coffee, did you have too much wine or did you have a bad night sleep. As we age, we use our carbohydrate less effectively. Can this be it? We still need to use the sports nutrition guidelines. A snack is a good idea every 7 holes in your golf game.  In court sports, hiking or cycling, a snack after 30 minutes and again every 30 minutes is helpful for eye hand coordination and prevents fatigue Consider: small orange and a few crackers at these times. Enjoy

Breakfast Meals    T he amounts listed are minimum portions per one adult.    Eat the amounts you usually choose. Meal Mon Tues Wed Thurs Fri Sat Sun Breakfast Starch/Grain Protein Milk Oil   Fruit     Cereal (1-2 servings) 1 oz cheese 1 cup milk Orange   Bagel Cheddar Cheese Tomato Orange   Bagel Cheddar Cheese Yogurt cup 2 t marg/butter Fruit or orange juice   2 slices toast 3 Tbsp peanut ½ cup yogurt 2 t marg/butter Fruit or orange juice Jam   ½ cup dry oats cooked 2 T hemp hearts 2 T shaved almonds 1 cup milk Fruit or orange juice     ½ cup granola ¾ cup Greek Yogurt Fruit or orange juice   1 Homemade Egg McMuffins Small orange or orange juice  

Protein Heart Healthy Oatmeal Excellent recipe with ‘staying power’ for a busy work day. Help to improve IBS, FODMAP  friendly,  gluten-free (with GF oats), lowering cholesterol and regulate bowel microbiome.  Has 13 gms of protein like 2 eggs but vegan, vegetarian and plant-based diets.  Carbs are similar to 2 slices of bread. Add milk or soy milk to add more protein  and calcium.    Add fruit for more vitamins. Makes one serving.

#myfoodID   These days I see everyone seems to be identifying themselves with a Nutrition or Food Identity ( food identity ). I recently assessed a young man for an already healthy diet. He was his ideal weight and exercised regularly but he wanted to add more health foods to his diet. Great to hear. More bright coloured fruit and veggies etc would help. Food ideas to prevent cancer would be great. There are many options. He pulled a bottle of green water out of his bag. Was this what he is looking for......................?  A green liquid so people can identify him as 'the green liquid guy'. My client this week with IBS has a true food identity. He is on the FODMAP diet so when he is at a party with friends they can identify with him. However, he said he would be happy to give away this food identity to be well again. Most men identify with eating meat as their MO in a group. Others have a favourite smoothie as part of their ID. What is your food ID.........

Popular Diets:  Paleo, Wheat Belly, Ketone Diet, Atkins, Weight Watchers, Bernstein, Elimination diet, FODMAP Diet, Gluten-Free Diets all have some significant health considerations: When your thoughts turn to weight loss or a healthy diets here are some things to consider:  Does the diet provide all the nutrients you need for who you are?   Does the author of the article or book know who you are and what your health problems are and how active and healthy you already are.  Keep this in mind that the author of a popular diet book you might be reading may be actually targeting very obese inactive people. Does the diet promote more than 2 pounds weight loss per week. Does the diet eliminate one or more of the 4 food groups. Does the diet invent another food group for example a food or drink that you must have that is not a food group. Do they promote rituals using products they sell. Do they use testimonials as evidence of success in only a few cases. Do they claim to work fo

Health Canada considers "gluten-free oats" as those that do not contain more than 20 parts per million (ppm) of gluten from wheat, rye, barley, or their hybridized strains. A typical serving would be 1/3 cup dry oats.  For those who are very sensitive to gluten, too much could create a problem. eg small children or others who have had repeated high TTG with very good diet compliance. Gluten Free Oats are a great source of soluble fibre and iron but be aware of the potential  issues with large portions.   http://www.hc-sc.gc.ca/fn-an/ securit/allerg/cel-coe/avoine- gluten-oats-eng.php Theresa Schneider BASc, RD, MPH