Search
Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 16 of 35
fade
2
archive,paged,author,author-andrea,author-2,paged-16,author-paged-16,eltd-core-1.0,averly-ver-1.4,eltd-smooth-scroll,eltd-smooth-page-transitions,eltd-mimic-ajax,eltd-grid-1200,eltd-blog-installed,eltd-main-style1,eltd-header-standard,eltd-sticky-header-on-scroll-down-up,eltd-default-mobile-header,eltd-sticky-up-mobile-header,eltd-dropdown-default,eltd-dark-header,eltd-fullscreen-search eltd-search-fade,wpb-js-composer js-comp-ver-4.12.1,vc_responsive

Author: Andrea D’Ambrosio, RD

Tackling Lunchtime Challenges

Nutrition Month is all about inspiring Canadians to eat better and to make healthy, sustainable lifestyle changes. In my last blog, I explored rushed mornings and missed breakfast; today, I will tackle the tricky lunch meal. I will address top 3 lunchtime challenges, why this is a health concern and then I will provide some tips.   Workplace Lunch Obstacles: Challenge #1:  Most Popular Meal to Eat out Lunch is the most popular meal to eat out and lunch is least likely to be prepared at home. According to Tracking Nutrition Trends Survey, only 37% of Canadians prepare lunch at home (vs 48% for dinner and 52% for breakfast).  When not equipped with a...

Read More

One Pot Hearty Chili

Batch cooking should be synonymous with chili making!  Chili is a simple meal and can be easily portioned into freezer containers and eaten on a busy night.  Feel free to add whatever vegetables you have on hand into this one pot meal.   Prep time: 10 minutes Cook time: 20-30 minutes Serves: 6-8   Ingredients:         500g of extra lean ground beef or ground turkey or veggie ground round 1 Tbsp canola oil 1 medium onion, chopped 2 stocks celery, diced 1 large carrot, peeled and sliced 5 mushrooms, sliced 1 green/red/yellow/orange pepper, sliced 1 cup frozen corn kernels 19 oz can (540mL) diced stewed tomatoes 19 oz can of kidney beans, rinsed and drained 19 oz can baked beans in tomato sauce 2-3 tsp chili powder 1/2 tsp...

Read More

Rushed Mornings = Missed Breakfast? #NutritionMonth

Does the morning mayhem cause you to jet out the door without first fueling yourself?  The reality is that almost 40% of Canadians skip breakfast according to the latest Tracking Nutrition Trends report.  As a dietitian, this is a major concern since skipped breakfasts lead to weight gain, decrease in appetite control and decrease in key nutrients like calcium, fibre and potassium.  Today you will become aware of why breakfast REALLY IS the most important meal and my top 3 strategies to overcome the time-crunched morning rush and actually fit your breakfast in!     Sumo Wrestlers and the Breakfast Story: I remember during my dietetic internship, my dietitian-preceptor sharing the...

Read More

It’s #NutritionMonth: Eating 9 to 5!

Is it easy for you to make healthy choices during the typical 9-5 working hours? Take a second and really think about this question. The reality is that 45% of Canadians say that eating healthy meals and snacks while at work is challenging (Employment and Social Development Canada, 2014).  This is understandable seeing that we are faced with numerous challenges.  We are rushed in the mornings, faced with commuter cravings, often over-worked causing us to miss meals, and tempted by food-filled meetings and celebratory treats.  Many of my clients also find it a struggle to overcome the mid-day slump where their energy level drops yet their cravings...

Read More

Crunchy Garlic & Parmesan Asparagus

Roasting is a simple way to cook extremely flavourful veggies! In my last blog, I explored the numerous nutrition benefits to having your veggies roasted opposed to raw or boiled. This recipe was put together in a matter of minutes when a friend was visiting for dinner.  We wanted to roast asparagus, instead of steaming them, to enjoy extra flavour along with an exceptional crunch. They turned out so well!  Hope you enjoy the recipe.   Serves: 4 Prep time: 10 minutes Cook time: 10-12 minutes   Ingredients: 15-20 asparagus spears, snap the ends off Drizzle with olive oil, about 1-2 Tbsp 1-2 cloves garlic, minced 2 Tbsp parmesan cheese Sprinkle salt Sprinkle fresh ground pepper   Instructions: Pre-heat oven to 400 F Wash asparagus...

Read More

Mom’s Minestrone Soup

This weekend has brought Southern Ontario cold weather alerts with temperatures plummeting and wind chills hitting -30 degrees! With the immensely cold weather, what better way to keep warm than by enjoying some homemade Minestrone soup.   Making your own soup allows you to use fresh ingredients, have lower salt intake (than pre-made soups) and you can even freeze extras for leftovers.   Ingredients: 1 small onion, chopped 2 large carrots, sliced 1 cup celery, chopped 3 Tbsp butter 1 cup green beans, chopped 1 cup cabbage, chopped finely 4 medium tomatoes, skins removed in hot water 5 cups broth (chicken, vegetable or beef) 2 cups water 1 can kidney beans, rinsed and drained 1/2 cup whole wheat macaroni uncooked ¼ tsp basil ¼...

Read More

Bored of Veggies? Try them Roasted!

According to Statistics Canada, approximately half of Canadians consume less than five serving of fruits and vegetables daily. We are generally aware of the health benefits associated with vegetable consumption, like reducing the risk of heart disease and certain types of cancer.  So why are we not taking full advantage of these low calorie, fibre-packed, nutrient-dense (and not to mention tasty) little wonders?  Perhaps we are feeling uninspired in the kitchen? Perhaps we are feeling tight on time? Maybe we have simply never tried roasting vegetables?   Approx. 1/2 of Canadians consume less than 5 serving of fruits and veg daily (Stats Canada). Click To Tweet   If you are unfamiliar, roasting simply...

Read More

Aged Asiago & Berry Salad

Undoubtedly, we could all benefit from eating more greens.  A client told me that by making cool salads, she was making salads the “star of the meal”.  I just love this!  Here is an easy recipe combination that is sure to make the salads a tempting treat. In my family, we always enjoy salads at the end of the meal as a palate cleanser or you can have it as a starter to help fill you up on those healthy greens!   Prep time: 10 minutes Serves: 4   Ingredients: 4 cups of romaine,  leaf lettuce or mixed greens of choice ½ cup raspberries ½ cup blueberries 3 Tbsp unsalted sunflower seeds 2 Tbsp raisins Top with slivered asiago cheese 2 Tbsp...

Read More

What to Look for on Current Nutrition Labels

Do you check the nutrition label before making a food decision? According to the recent Tracking Nutrition Trends Survey (2014), more than two thirds of Canadians read food labels to help them decide what to eat. If used correctly, food labels can provide us with valuable information about what is in our food, like the nutritional breakdown and possible food allergen(s). Currently, our nutrition labels are in review by Health Canada in consolidation with the public and health professionals like Dietitians of Canada. There are many fantastic proposed revisions intended to make labels easier to understand. Here is a past post where I highlight some of the proposed changes. Nevertheless, until...

Read More