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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 2 of 32
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Author: Andrea D’Ambrosio, RD

Why Losing Weight Won’t Make You Happier

Hope you are enjoying 2017; treating yourself well, loving your food and setting realistic health goals. To celebrate setting health-promoting goals (not merely weight loss goals), we have a very talented guest blogger!  John Roche is a local therapist and owner of Transformation Counselling.  John specializes in treating anxiety, depression, eating disorders and body image issues.   I absolutely love what John has to say about weight loss and happiness.   As a therapist, I’ve learned two universal rules: 1) living according to other people’s standards will make you miserable, and 2) Trying to find lasting happiness by making only external changes doesn’t work. If you’ve been preoccupied with losing weight,...

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Carrot Ginger Sweet Potato Soup

Just in time for the holidays, or really any time of year, I have my new favourite soup!  This Carrot Ginger Sweet Potato soup will not only warm you and dazzle your taste buds, but it will also boost your beta carotene intake.  Vitamin A helps to support our eyesight, regulates our immune system and keeps our skin healthy, read more about orange foods to boost your health here.   Prep time: 15-20 minutes Cook time: 30-35 minutes Serves: 4-6   Ingredients: 1 Tbsp olive oil 1 small onion, chopped 2 stalks celery, chopped 1 sweet potato, peeled and cubed 5-6 large carrots, peeled and chopped 2 cloves of garlic, minced 2 Tbsp fresh ginger, grated 4 cups low sodium chicken or vegetable...

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Pomegranate Goat Cheese Kale Salad

Pomegranate Goat Cheese Salad

Every holiday party needs a veggie dish that can be a real attention grabber, like this pomegranate goat cheese salad!  If you are still looking for a festive, simple and delicious salad to serve your guests for Christmas, look no further.  Pomegranates are loaded with fibre and antioxidants and add the perfect sweetness and crunch to compliment the bitterness of the kale. This is also a great way to increase veggie consumption if you are hosting the holiday meal and want to incorporate mindful eating strategies.   Prep time: 15 minutes Serves: 4   Ingredients: 4 cups kale, chopped ½ cup pomegranate seeds 1 cup blackberries 1/3 cup goat cheese, crumbled 3 Tbsp craisins ¼ cup roasted, unsalted sunflower seeds 2 Tbsp olive...

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What to Drink this Holiday Season? Popular Festive & Alcoholic Beverages Compared

The holidays mark a time to eat, drink and be merry!  I am all about all of these things.  However, today I will be focusing on the drinking part and doing a nutritional comparison of the most popular festive and alcoholic beverages.  Whether you identify more as a holiday sipper or a guzzler, this article will hopefully shine some twinkling light on what’s in your favourite beverages.   Drinking your Calories vs. Eating them Before we jump into exploring our festive beverages, let’s first highlight how liquid calories are processed differently in our bodies from food calories.  Quite simply, the act of eating (chewing and stomach expanding) signals to the...

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Chewy Gingersnap Cookies {Recipe Redux}

The holiday baking season is upon us!  If you are like my mother, you are baking and freezing batches of cookies and treats for holiday entertaining.  Today, I will be sharing my favourite chewy gingersnap cookie recipe.  This recipe is a soft and festive cookie that is sure to be a crowd-pleaser!   Serves: 12-16 cookies Prep time: 10-15 minutes Cook time: 8-11 minutes   Ingredients: 1/3 cup + 2 Tbsp canola oil ½ cup brown sugar ¼ cup molasses 1 egg 2 cups of whole wheat pastry flour 1 tsp baking soda 1 tsp cinnamon ½ tsp cloves 1/8 tsp nutmeg ½ tsp ground ginger ¼ tsp salt   Instructions: Preheat oven to 375 degrees. In a mixing bowl, combine canola oil and sugar and...

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Three Orange Foods to Boost your Health!

Are you getting enough orange foods in your diet?  It is recommended that we consume one orange (and dark green) vegetable daily to get enough vitamin A and folate (Health Canada).  Today, let’s spotlight three orange foods, why they’re healthy and how to include them in your diet.   What makes Orange Foods Healthy? Orange vegetables get their vibrant colour from beta-carotene, a form of vitamin A that acts as an antioxidant.  Vitamin A supports our eyesight, regulates our immune system and keeps our skin healthy. Orange vegetables also tend to contain other health promoting nutrients such as potassium, vitamin C, vitamin B6, fibre, lycopene and flavonoids. Brightly coloured foods...

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Creamy Sweet Potato & Cauliflower Soup

During the cold and flu season, I believe that there is nothing better than indulging in a hearty homemade soup!  Especially when that soup is prepared by a loved one or frozen so that it is speedy to just heat up!  This creamy sweet potato cauliflower soup is easy to make and filled with warm fall flavours.  I chose to grate the sweet potato to give it a boost of beta carotene during the cold season and make the soup extra filling. For other tips to keep well this season, check out five scientifically proven ways to boost immunity!   Serves: 6 Prep time: 20 minutes Cook time: 20 minutes   Ingredients: 3 cups of cauliflower, chopped into small pieces 1 medium sweet potato, grated 2 stocks celery,...

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Roasted Butternut Squash & Chickpea Bowl with Goat Cheese

Have you jumped into the “bowl” craze?  In case you are unfamiliar, this is where you combine a protein, a carbohydrate and a couple colourful veggies in a bowl for a healthy and fun meal.  There are Buddha bowls, noodle bowls, smoothie bowls and burrito bowls to name a few. They all follow the same formula.  I love the versatility of tossing ingredients and adding toppings or a simple dressing.   In honour of the fall season, I chose to do a warm bowl using roasted butternut squash and roasted chickpeas.  Feel free to use your creativity to create your own bowl!   Serves: 4 Prep time: 20 minutes Cook time: 40 minutes   Ingredients: 1...

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3 Ways to Enjoy Halloween Candy (and not overdo it)

Are you able to enjoy Halloween candy without over-doing it?  Did you know that how we approach Halloween treats is how we will approach other food temptations?  This topic is important since every holiday (ie. Thanksgiving, Christmas, New Year’s, Valentine’s Day, Easter) has food temptations. The good news is that we do not have to ban treats and we can even enjoy them!   Three Simple Ways to Enjoy your Treats (but not overdo it)!    Stock up on Healthy Foods! It is key to stock up with vitamin-rich foods like whole grains, proteins, fruits and veggies and have them easily accessible in the kitchen.  You will also want to invest...

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