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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 19 of 36
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Author: Andrea D’Ambrosio, RD

Is Sitting Too Much a Health Hazard?

Do you spend most of your waking hours sitting?  The sobering answer is that the vast majority of us spend more time sitting than we do sleeping!  It is safe to say that sitting long hours is the new norm.  Many of us have sedentary jobs; we sit commuting, we sit to eat and we sit to relax.  However, emerging research may help us re-think our sitting routine by revealing that even if we exercise regularly, sitting for long periods raises the risk for heart disease, diabetes, cancer and premature death (Journal of the National Cancer Institute, 2014).  Sitting may be more hazardous to our health than we...

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Oven Roasted Oregano Chickpeas

This is a great snack option that is a great fibre and protein option.  Feel free to use different spices to create savory or sweet flavoured chickpeas.   Serves: 4-6 Prep time: 5 minutes Cook time: 40-45 minutes   Ingredients: 1 can (540mL) chickpeas, rinsed and drained 2 tbsp olive oil ½ tbsp oregano ¼ tsp garlic powder Optional: Cayenne pepper sprinkled for extra spice Salt and pepper to taste   Instructions: Pre-heat oven to 400F Combine chickpeas, olive oil, oregano, garlic powder and toss to coat. Spread chickpeas evenly over a non-stick baking sheet. Bake for 40-45minutes, stirring them around 20 minutes.   Note: Bake for more time depending on how crunchy you like them....

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It’s Diabetes Awareness Month!

Each November brings another month of Diabetes Awareness (with World Diabetes Day taking place on November 14th).  To help us in celebrating, I am honoured to feature two dietitians, and friends of mine, from GetReal Gurls Nutrition.  April Saunders and Michelle Saraiva are both Certified Diabetes Educators who debunk nutrition myths, review products and provide realistic tips and tricks for achieving your healthiest lifestyle on their awesome website.     Some fast facts about diabetes in Canada: Almost four million Canadians have been diagnosed with diabetes, and many more are unaware they have the disease. Diabetes can lead to serious complications such as cardiovascular disease and stroke, blindness, chronic kidney...

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Healthy Halloween?

Halloween is a time where ghosts, goblins and children in funny or scary costumes roam the streets in search of candy, lots and lots of candy!  Trick-or-treaters are in luck since candy is looming practically everywhere.  Did you know that Halloween has more than double the chocolate sales than Valentine’s Day?  In total, $1.9 billion is spent on Halloween candy each year!  That’s a lot of chocolate.  Without a doubt, Halloween can be a very tempting time for children (and adults) to over-do it with small “fun size” treats at about 100 calories per serving.     On a positive note, Halloween is a great opportunity for parents to role model healthy...

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Strawberry, Feta & Pumpkin Seed Salad

After learning about the outstanding nutritional profile of pumpkin seeds in my latest blog, here is a new recipe that uses these tasty little nutritional powerhouses.   Serves: 4 Prep time: 10 minutes   INGREDIENTS: 4 cups fresh leaf lettuce, chopped 1 cup fresh strawberries,  sliced 1/3 cup feta cheese, crumbled ¼ cup pumpkin seeds, roasted and unsalted 1/4 cup raisins 2 Tbsp of olive oil to coat salad 1 Tbsp balsamic vinegar fresh ground pepper to taste (if desired) Optional: Sprinkle fresh parsley for extra flavour boost   INSTRUCTIONS: 1.    Clean lettuce leaves thoroughly in cold water. 2.    Combine ingredients in a salad bowl. 3.    Add oil and vinegar dressing to salad. 4.    Toss salad and enjoy!...

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Halloween Superfood: Pumpkin Seeds

Did you know that the name pumpkin comes from the Greek word ‘pepon’, meaning ‘large melon’?  Similarly, pumpkins are technically a fruit because they contain seeds.  In fact, the average pumpkin contains about 500 seeds.  Today, let’s explore the outstanding nutritional profile of pumpkin seeds!   Truly a yearlong superfood!   DYK pumpkins are technically a fruit because they contain seeds? Click To Tweet   Pumpkin seeds, also known as pepitas, are usually green in colour, semi-flat and oval shaped.   They have a pleasant nutty taste and a chewing texture.  Pumpkin seeds are most often roasted and do not need to be refrigerated.  Their outstanding nutrition profile will have you running to...

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Cinnamon + Spice Sweet Potato Wedges

When I think of fall harvest, I think of root vegetables.  One of the healthiest of which is the sweet potato.  Sweet potatoes are a more nutritious choice than regular white potatoes. For example, sweet potatoes have 10 times more vitamin A (important for vision, skin and immune system) than regular white potatoes.  So feel free to substitute your regular old white potatoes for moist and sweet, sweet potatoes instead. Try these cinnamon and spice potato wedges as a healthy alternative to French fries.  Learn more about the sweet potato’s sweet nutrition profile here.    Prep time: 10-15 minutes Cook time: 40-50 minutes Serves: 2-4   Ingredients: 4 medium sized sweet potatoes 2 Tbsp olive oil 1...

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Fall Throwdown: Sweet Potatoes vs. Yams

Sweet potatoes and yams- are they the same?  This great question is not uncommon to overhear two people deliberating.  I have over-heard this exact conversation amongst colleagues in the lunchroom, on television and even in the yoga change room! So today, let’s discuss the difference between sweet potatoes and yams. This way, next time you are asked or over-hearing this common casual conversation, you can jump right in and contribute!     Grocery Store Shopping: Are Sweet Potatoes and Yams the Same? In most Canadian grocery stores the short answer is yes.  Sweet potatoes have traditionally (and wrongfully) been referred to as “yams”, which has lead to consumer confusion.  Therefore, in grocery...

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My Food Gratitude

Food is amazing!  Truly it is; if it weren’t for food we wouldn’t be alive today. Yet food (in general) is often met with mixed feelings that are not always positive.  Food is often categorized as either “bad” or “good” and food is often broken down to its chemical components like macro and micronutrients.  Today, in honour of Thanksgiving, let’s take time to give food thanks!  Let’s share our love for foods as not only something that nourishes our bodies but also a source of tremendous enjoyment.     My blog today was inspired by the “Book of Awesome” by Neil Pasricha.  In this book he explores the little things...

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