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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 2 of 42
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Author: Andrea D’Ambrosio, RD

Avocado Strawberry Feta Salad

Strawberry, Avocado & Feta Salad

with Dijon Balsamic Dressing  The winter season can make us feel blah. If you’re looking for a mood-boost, look no further than your diet! This Strawberry, Avocado & Feta Salad is scrumptious and has a simple homemade Dijon Balsamic dressing. Remember that food is composed of nutrients that affect our brain chemistry. Many people don’t realize that the foods we eat impact how we feel! Leafy greens (like spinach, kale, arugula) contain folate to raise your serotonin (happy hormone). Vitamin C in strawberries may decrease the body’s production of stress hormone (cortisol). Lastly, monounsaturated fats in avocado are anti-inflammatory and associated with improved mood.  To learn more, be sure...

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mood-boosting food

3 Ways to Boost Mood with Food

Is winter over yet? You're probably asking yourself this exact question. Nevertheless, when faced with frigid temperatures, lack of sunlight and ample snow and ice, keeping a cheery mood can be difficult. This has many wondering, does what we eat impact how we feel? Research says yes. Today we’ll be discussing three ways to boost mood with food. Disclaimer: Food does not replace the importance of a trained therapist, physical activity or your doctor’s recommendations.  Mental Health Facts: In any given year, 1 in 5 Canadians will experience a mental health problem or illness.   Seasonal Affective Disorder (SAD) is a form of depression impacting 6-15% of Canadians. It usually begins in late fall...

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Avocado toast

Zesty Avocado Toast with Eggs

Absolutely LOVE this Zesty Avocado Toast with Eggs for breakfast. It really is the most important meal of the day. Find it starts the day off right and wards off that infamous mid-morning “hangry” feeling. In honour of Heart Month, I featured this recipe in the Easy (& filling) Breakfasts blog. It is something that can be enjoyed on a relaxed weekend or as a “make-ahead” option for the busy work week ahead.  Prep time: 10 minutes  Cook time ~ 10 minutes to hard-cook eggs (see Hard-Cooked Eggs to Perfection) Ingredients: Hard-Cooked eggs, see recipe for Hard-Cooked Eggs to Perfection High-Fibre bread, toasted (TIP: Look for 4-5 grams of fibre per slice) 1 cup...

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Filling Breakfast

Easy (& Filling) Breakfast

~Heart Month~ February is Heart Month! A time to raise awareness of the importance of breakfast, nutrition and our lifestyle for keeping our hearts healthy. After all, the heart pumps blood, oxygen and nutrients throughout the body. Narrowed or blocked blood vessels can lead to heart attack, chest pain or stroke. Today, I will be sharing how we can make easy and filling heart-healthy breakfasts. I will also highlight make-ahead breakfast options, which come in handy during rushed mornings. This topic is essential because 8 in 10 cases of premature heart disease and stroke are preventable through healthy lifestyle behvaiours.  DYK: Heart Disease is the second leading cause of death...

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pineapple salami pizza

Pineapple, Black Olive & Spicy Salami Pizza

Posting my favourite pineapple, black olive and spicy salami pizza recipe is way overdue! I was a little shy because people always think, dietitians don’t eat pizza! I’m not sure why I haven’t busted this myth a long time ago. Dietitians love pizza just like everyone else.  In private practice, I find (almost) everyone loves pizza, but most of us tend to order-in, eat pizza at restaurants or open a McCain pizza box instead of making homemade pizza. Obviously, busy schedules mean we spend less time cooking. However, Canada’s New Food Guide released just last week encouraged us to “cook more often.” This is a practical and often...

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Canada's New Food Guide

Canada’s New Food Guide

A Dietitian's Perspective Canada’s New Food Guide was recently released. The last one was issued in 2007; a lot has changed in that time! We can say good bye to the recognizable rainbow of four food groups. Many complained that it was too confusing and not individualized, and that food industries heavily influenced it. Thankfully, Health Canada issued the new Food Guide after lengthy discussions with dietitians and the general public, as well as consideration of evidence-based research to support its modern and relevant recommendations. Our clients and valuable readers highly requested this blog.  They wanted me to share my opinions about the changes to Canada’s New Food...

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Healthy New Year

3 Strategies for a Healthier New Year!

It’s a New Year and many want to be healthier than last. What does that take? Often we set a resolution to begin new habits – going to the gym, meditating or drinking more water. However, adherence can be a challenge when we attempt many things at once. Today, I will highlight my Top 3 Strategies for a Healthier New Year! These science-based, impactful habits improve health and are rewarding enough to sustain throughout 2019.  This post was sponsored by the California Prune Board; as always, all opinions are genuine. Before getting started, let’s do a mindset shift from the “all or nothing” mentality where you either overhaul your lifestyle (unsustainable...

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Maple Dijon Salmon

Maple Dijon & Garlic Salmon

Simple flavours and fast assembly - that’s how I would describe this Maple Dijon and Garlic Salmon recipe. I love recipes that use basic pantry staples and can be prepared in under 20 minutes. Salmon is rich in heart-healthy omega-3 fats and featured in my 3 Strategies for a Healthy New Year Blog. Consuming omega-3 rich foods helps in preventing and managing heart disease, which is the second leading cause of death for Canadians. Research shows omega-3 fats can lower triglycerides, blood pressure, slow the development of plaque in arteries, reduce depression, and improve brain and eye health.    If you are a fellow fish fan, stock your kitchen with salmon in the freezer and move it into...

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Pomegranate Spinach Salad

Pomegranate Spinach Salad

Hard to believe we're only one week from Christmas! If you are like me, you're thoroughly enjoying the seasonal pomegranates and clementines and adding them to whatever you can. I took this classic Spinach Salad and gave it a festive twist by sprinkling ruby red pomegranates. They added the perfect burst of colour, tartness, crunch.   If you're unsure what to bring to an upcoming holiday party or not sure what type of salad to serve, look no further than this Pomegranate Spinach Salad. It's a crowd-pleaser and sure to spread some holiday cheer!  Serves: 4 Prep time: 10-12 minutes INGREDIENTS: 6 cups fresh spinach 3 hard boiled eggs, diced 1/2 cup of pomegranates  5 strips of...

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