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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 19 of 33
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Author: Andrea D’Ambrosio, RD

Is this “Hunger” or “Appetite”?

What’s the difference between eating for “hunger” versus eating for “appetite”?   We often mistakenly use these words interchangeably.  Today, let’s focus on getting in tune with our body to distinguish between eating for hunger versus eating for appetite.   Knowing the difference will allow you to be a more mindful eater with awareness of what your body needs for nourishment. Here is a situation.  You are offered a refreshing scoop of French vanilla ice cream drizzled with hot chocolate sauce.  If this sounds tempting, you would likely feel a desire for this sweet treat.  If so, you have experienced appetite!  To confirm that it is an appetite response, ask...

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Dr. Oz is NO Diet Authority!

In a world inundated with nutrition information, and much more misinformation, people are likely to fall victim to diet scams by purchasing products with unproven health claims or even products that are unsafe for human consumption!  This is a reality, but would you expect a television physician to be the one promoting these miracle fad diets?  On Tuesday, June 17th Dr. Mehmet Oz, a TV icon who is also a cardiothoracic surgeon and teaching professor at Columbia University, appeared before US senators for a scolding for using his powerful media platform to essentially endorse diet scams.  I know that I am not the only one exclaiming the...

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Benefit from Bulgur!

Are you growing tired of using quinoa as a rice or pasta substitute?  Are you looking for something new to add to your diet that is not only whole grain but also nutritious and delicious?  Well, look no further than the less famous, but exceptionally wholesome bulgur!     Bulgur is made from whole wheat kernels that have been cracked and partially pre-cooked to speed up the cooking time.   Bulgur packs a nutty flavour and can be paired with many other foods such as stir-fries, curry dishes, or fish.  Bulgur can also be used simply as a rice, oatmeal or pasta substitute.  This whole grain is traditionally used in tabouli...

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Endive Salad with Goat Cheese, Apple & Walnut

While observing a chef creating a salad, I was intrigued when he advised us to “go into the produce section and choose any green to add to your salad!”  He continued to recommend that better yet, we choose multiple greens and mix them all together.  The possibilities became endless!  Before my next dinner party, where I was asked to bring the salad, I chose the curly endive greens to mix with simple green lettuce.  Endive has a slightly bitter and peppery taste and I found it similar to arugula.   This recipe was a great success and inspired future creativity too.   Serves: 4 Prep time: 10 minutes   INGREDIENTS: 2 cups fresh endive...

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Fertility Diet: For Him

For couples looking to get pregnant, it seems that the onus is mostly on the woman’s diet.  Well-intentioned husbands come in for dietary counselling wanting to know what their wife should be eating or which supplements she should be taking.  Instead, men should also be asking about the crucial role their diet plays in conception. Today is part 2 of my nutriton fertility series.  Please reference part 1 for what women require nutritionally prior to conception.   Here are my top 5 considerations for him:   1. Achieve a Healthy Body Weight: Overweight men are more likely to have a lower sperm count and produce poorer quality sperm according to Bridget Swinney in her book Eating...

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Italian-Style Romano Beans

I was contemplating if this recipe was worth posting because it is so exceptionally simple.  However, during a nutrition consultation, I shared this simple recipe with my client and she came back saying how she now LOVES making Romano beans like this.  So here is the recipe for you into incorporate in your diet too!   Serves: 4-6 Prep time: 5 minutes   Ingredients: 1 can (540mL) Romano Beans, rinsed and drained 2 Tbsp olive oil 1 Tbsp red wine vinegar 2 Tbsp Italian parsley, freshly chopped   Instructions: In a large bowl combine Romano beans with olive oil, red wine vinegar and fresh parsley. Stir to combine ingredients and flavours. Enjoy!...

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Pregnancy Planning for Her

Many women planning on becoming pregnant want to ensure they are meeting their nutritional needs to provide the best possible health outcomes for their unborn child.  Poor dietary quality, chronic dieting, unhealthy lifestyle behaviours (such as sedentary lifestyle, stress, alcohol, smoking) and a diet lacking key nutrients, all compromise the health of an unborn child.  Today’s article will highlight my top 5 dietary considerations for women planning on becoming pregnant.  I will also address dad’s diet in part two of this series since he plays a vital role as well.     Top 5 Dietary Considerations for Her:   1. Achieve a Healthy Body Weight Healthy body weight is one of the most important factors...

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Homemade Bruschetta

Who doesn’t love bruschetta?  It is a simple and crowd-pleasing appetizer that can be easily adapted by adding olives, cheese, onion and beans!  The possibilities are truly endless.   Today, I will be sharing a very simple (yet elegant) bruschetta recipe.   Serves: 4-5 Prep time: 10 minutes   Ingredients: 1 large fresh tomato 1 Tbsp olive oil 1 clove garlic, minced ¼ tsp basil, dried 1/8 tsp oregano, dried Sprinkle freshly ground pepper Salt to taste Fresh parsley for seasoning   Instructions: Place tomato in a small deep bowl or measuring cup. Pour boiling water over the tomato to cover.  After l minute, remove from water and peel back skin from tomato. Cut the tomato into quarters and squeeze out the excess juice and seeds. Dice...

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Overcome “All or Nothing” Mental Sabotage

Louis Sachar said, “It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward.” In a world plagued by impatience and the desire for FAST and EASY results, the idea of taking small steps to achievement seems like a futile process.  Do you train yourself to believe that small things do not make a difference?  Have you ever justified eating an extra cookie because it is only 100 calories?   Since we desire FAST and EASY results, taking small steps to achievement seems futile. Click To Tweet   This type of rationalization helps you to convince yourself that one measly treat...

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