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