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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 17 of 35
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Author: Andrea D’Ambrosio, RD

Ten Tips for Healthy Aging

In order to age successfully, our goal is to make our health last as long as possible.  In my previous blog, I addressed the top five nutritional changes that occur as we age.  Today, I will highlight my top 10 nutrition tips for healthy aging. My intention is to urge even one reader to take better control of his or her diet today so that their later years will be spent in better health.  Here is an immensely powerful video by the Heart and Stroke foundation contrasting what our last 10 years could look like in either health or in sickness.   Andrea’s Top Ten Tips for Healthy Aging:   Eat...

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Broccoli & Cheddar Stuffed Chicken Breast

One of my all time favourite Julia Child quotes is, “You don't have to cook fancy or complicated masterpieces - just good food from fresh ingredients.”  I could not agree with her statement more!  However, there are times where you want to go a little above to achieve the “wow factor” from family members, guests or maybe just to impress yourself!   This recipe I put together with my mom during our traditional cooking night. We served our broccoli and cheddar stuffed chicken breast with brown rice, a side of steamed broccoli and tossed salad. Keep in mind, this is a recipe that has lots of versatility so feel encouraged...

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Top Five Nutrition Changes as we Age

It is no surprise that we have an aging population; those over the age of 65 are the fastest growing population group! It is estimated by year 2030, more than one in five will be over the age of 65 (Heath Canada, 2002). As we age, our nutrition needs shift from a focus on growth and development to maintenance, repair and reducing the risk of chronic disease like heart disease, stroke, diabetes, cancer, obesity and arthritis.   Today’s blog will highlight my top five nutritional changes as we age. My follow-up blog will discover my top 10 nutrition tips for an aging population.   Decrease in Caloric Needs: As we age,...

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Homemade Tomato Sauce

When you are not sure what to make for dinner having homemade tomato sauce ready in the freezer makes the decision a lot easier.  This recipe uses basic ingredients and is simple to prepare. Some of my favourite veggies to add to this sauce include: coloured peppers, mushrooms, celery and even graded carrot. Optional: Add a dash of red wine with onions for a nice flavour!   Serves: 4-6 Prep time: 10 minutes Cook time: 20-30 minutes   Ingredients: 1 clove garlic, minced 3 Tbsp extra virgin olive oil 1/3 cup fresh Italian parsley, chopped ½ medium onion, chopped 28 oz diced tomatoes, canned ¼ tsp basil ¼ tsp oregano fresh ground pepper and parmesan cheese to taste   Directions: In a large saucepan over medium...

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How to Make Your Resolution Stick!

Welcome to 2015! Have you made a New Year’s resolution? Or do you shy away because you find resolutions too challenging to keep? Today, I encourage you to think of one thing that you want to change and I will reveal three key stategies to help make it stick.   The most common resolutions include: weight loss, increase in exercise, enjoying life more, improving finances, spending more time with family and friends and helping others. However, a sobering statistic is that only 8 percent of people actually successfully achieve their New Year’s resolutions according to the University of Scranton, Journal of Clinical Psychology.   Greg S Reid, motivational speaker, says it...

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Avoid the New Year’s Hangover

It is almost 2015 and if you do not want to begin your New Year with a nasty hangover complete with a throbbing headache, nausea, muscle aches and irritability, you have come to the right place.  My blog today will share 7 tips for how to avoid (or at least lessen) your hangover if you plan on drinking this New Year’s.   Please enjoy the evening responsibly:  Have a pre-drinking meal: Before going out, ensure that you have a nutritionally balanced meal with carbohydrates (eg. pasta, potatoes, quinoa, toast, cereal), protein (eg. meat, fish, tofu, legumes, eggs) and veggies. Having food in your belly (especially carbs) slows the absorption of...

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Don’t just Survive the Holidays… Enjoy them!

We are one week away from Christmas and what better way to celebrate with Dietetic Directions than by having a dynamic guest blogger!  I am excited to feature Chelsea Allen, Registered Dietitian from Chelsea’s Healthy Kitchen.  I was first drawn to Chelsea’s website by her flare for food with scrumptious, healthy recipes, along with her restaurant reviews and current nutrition blog.  Chelsea’s Christmas article made me smile and shares the key message that we should all focus on not simply surviving but holidays, but enjoying them!   I know as a dietitian I’m supposed to be writing posts right now along the lines of “10 strategies to survive the holidays”....

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Easy Peasy Pizza

Cooking does not have be complex and time consuming, especially after a long day!  Here is a simple meal idea, that is ideal for those low on time and who are wanting to avoid eating out.   You have flexibility to use whatever grain you have on hand, for the pizza crust; try whole grain pitas, English muffins or tortillas.  You are encouraged to use whatever veggies and cheese you desire for delicious variety on your personal pizza.  Feel free to share you topping combinations too!   Serves: 2 Cook time: 8-10 minutes Prep time: 10 minutes Ingredients 2 whole grain tortillas 4 Tbsp pizza sauce Sprinkle oregano, dried 5 mushrooms, sliced ¼ green pepper ½ tomato, sliced ½ cup mozzarella and cheddar...

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Starbucks Holiday Beverages, Exposed!

Season’s Greetings, would you like to try one of our festive coffees?  This is what I imagine the wonderful woman at Starbucks saying to me; instead, she knows that I generally go with the same boring blend.  If you tend to stick with your usual brew, do you ever wonder if you are missing out on a delicious, decadent festive treat?  Or are you certain that you are simply dodging the unnecessary sugar, fat and calories wrapped in a red snowflake cup? Today let’s take a closer look at three festive coffees in the 2014 Christmas lineup.  I will end off with giving you three “healthier” alternatives.   Nutrition for Starbucks Christmas...

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