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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Author: Andrea D’Ambrosio, RD

mood boosting foods

5 Mood-Boosting Foods

(and why they help) Did you know food can impact your mood? Wow! Isn’t that empowering? It puts you, the consumer, in the driver’s seat. After all, food is composed of nutrients, which affect our brain chemistry, therefore, influencing mood. Today, I will highlight five mood boosting foods, how they work in our bodies and how to incorporate them into your diet.   Before we jump in, I want to share that people often seek dietitian-support to better manage physical health (i.e., cholesterol lowering, blood sugar control, digestive issues, etc.). However, less often do people proactively seek dietitian-support to optimize their MENTAL HEALTH. This needs to change! Diet is a...

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balsamic roasted veggies with feta

Balsamic & Feta Roasted Winter Veggies

Do you prefer sweet or savoury meals? Why not both, together! A couple weeks ago, I contributed these Balsamic & Feta Roasted Winter Veggies to our Sunday family meal. They were a huge hit! I was thrilled and immediately shared the photo on my Instagram. The response was amazing. People loved the flavour combination and were requesting the recipe. Because you asked, I answered! Hope you enjoy this delicious recipe! I am obsessed with this meal because it’s a versatile recipe, using minimal ingredients and the veggies can be cut in advance to have a quick meal assembly. The flavour combination is a nice mix. Roasting veggies is the...

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Savoury Pumpkin Chilli {One-Pot & Vegetarian)

Savoury Pumpkin Chilli {One-Pot & Vegetarian)

Happy National Pumpkin Day! To celebrate, I will be sharing my Savoury Pumpkin Chilli recipe, a one-pot, wholesome vegetarian meal. My earliest Halloween memories involve my mom whipping up a large batch of chilli before my sisters and I went trick-or-treating. I must admit, chilli was my LEAST favourite meal. I would plead, “Can we please have something else to eat?” My mom warmly replied, “Andrea, chilli's for dinner because it’s fast on this busy night.” As an adult, I now make this one-pot meal for a quick, versatile, batch-cooking recipe. I also love freezing leftovers those busy nights.   Prep time: 10-15 minutes Cook time: 20-30 minutes Serves: 4-6   Ingredients: 1 Tbsp olive oil 1 medium onion, chopped 2 stocks...

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Why Parents Must STOP Restricting Halloween Candy

Why Parents Must STOP Restricting Halloween Candy

(5 Powerful Candy Strategies)   Halloween is fast approaching. This means candy is in abundance or it will be when the ‘Trick-or-Treaters’ come knocking! In my practice, many parents worry about their child’s candy intake. How much is too much? What if they over-consume, become candy-obsessed and their teeth rot out of their little heads? These concerns lead many (well-intentioned) parents to start restricting or ‘police’ treats.   In honour of Halloween, I will highlight why parents must STOP restricting Halloween Candy. The intention of this article is not to blame, but to underscore the importance of eating strategies that build an intuitive eater who is much less likely to binge....

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Heartburn

3 Powerful Ways to Improve Heartburn

After a full-sized meal, one of the most common complaints is heartburn. That infamous feeling of burning in the chest or throat. If you’ve experienced this unpleasant sensation, you are not alone. In fact, nearly everyone experiences heartburn. Today, I will be reviewing why we experience it and 3 ways to improve heartburn symptoms. Find out 3 ways to improve #heartburn! Click To Tweet   What is Heartburn? The National Library of Medicine defines heartburn as the painful burning feeling in the chest or throat. Heartburn occurs when stomach acid travels up from your stomach into your esophagus (the muscular tube connecting throat to stomach). Generally, when we eat, the Lower Esophageal...

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parnship fries

Rosemary Parsnip Fries {3 Ingredients}

Who does not love oven fries? I do (confession: like most dietitians) but I also love roasted veggies! I thought why not combine these two ideas to make something delectable! Just in time for Thanksgiving, I’m excited to share my Rosemary Parsnip Fries. Best part, the recipe is super easy and uses only 3 ingredients. If you haven’t roasted a lot of veggies before, you will find that roasting changes the taste to make them sweeter and savoury by caramelizing the natural sugars. If you’re wondering about parsnip’s nutrition, check out: 3 Thanksgiving Superfoods You Must TRY.   Serves: 2-4 Prep time: 10 minutes Cook time:  20-30 minutes   Ingredients: 5-6 parsnips, peeled and cut...

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3 Thanksgiving Superfoods you Must Try!

Thanksgiving is about one week away! Are you looking for superfoods to include in your feast? Today, I’ll be highlighting three of my favourite superfoods, why they’re nutritious and how to easily (and deliciously) include them in your holiday meal! I’ll also mention recipe ideas that can be prepared in advance and using few ingredients.     Before we dig in, when I use the term ‘superfood’, I am referring to foods with an impressive nutrition profile and linked with health benefits. Keep in mind that this term is often over-used/abused by people like Dr. Oz (read here why Dr. Oz is no Nutrition Authority).   [bctt tweet="Superfoods = Impressive nutrition profiles...

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Sheet Pan Thyme Sweet Potatoes + Chicken

Happy first day of Fall! Who doesn’t love fall flavours and oven meals? Today, I will be featuring a sheet pan dinner! This is an awesome way of making meals simple. Two steps: Put everything on one (or two) baking sheets and into the oven. Dinner is ready in no time and with minimal cleanup! If possible, I recommend prepping ingredients in advance by chopping up veggies and putting them in plastic or glass containers. This way you can come home, toss veggies with oil and thyme and into the oven. Marinating chicken can also be done in advance, letting it sit overnight to intensify those flavours.   Serves: 3-4 Prep...

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5 Foods to Help Constipation

How's your bowel regularity? This is an awkward question for many, but a common conversation in a dietitian consultation. After all, the foods we eat have a major impact on our bowel movements. Today, I will be sharing 5 foods that help constipation. Before we get “moving”, constipation means having three or fewer bowel movements per week. You may find yourself straining or passing hard, small, dry stools. It affects 1 in 5 people, with a prevalence higher among the elderly (Clin Interv Aging, 2015). ‘Non-Diet’ Reasons for Constipation First, it’s vital to discover the underlying cause of constipation. This way, you’ll have the most appropriate dietary and/or lifestyle or...

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