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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 33 of 35
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Author: Andrea D’Ambrosio, RD

Holiday Heartburn?

The National Library of Medicine defines Heartburn as the painful burning feeling in your chest or throat. Heartburn occurs when stomach acid travels up into your esophagus from your stomach. Nearly everyone will experience heartburn; however, if you experience heartburn more than twice a week, you may have gastroesophageal reflux disease or GERD for short.   For those with GERD, medical treatment is sometimes necessary as recommended by your physician. Prevalence:  It is estimated by Canadian Digestion Health Foundation that 5 million Canadians experience heartburn at least one time per week!   Similarly, the lost productivity from those who suffer each year amounts to $2.1 billion.  DYK: 5 million Canadians experience heartburn at least once a week? Click To Tweet What can you do about Heartburn: Whether you have occasional heartburn or chronic issues with...

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Healthified Granola Recipe

With the holiday right around the corner here is a last minute ‘healthified granola recipe’.   This is a 'tried and true' recipe that is made each and every Christmas.  Enjoy! Ingredients: 3/4 cup sunflower seeds (unsalted, raw) 1 1/3 cup coconut (sweetened, shredded) 3 cups large flake oats 3/4 cup whole flax seeds 1 1/3 cups red wheat bran (do not include this if you want gluten free granola!) 3/4 cup unsalted, dry roasted pumpkin seeds 1 cup slivered almonds 1/3 cup canola oil 1/2 cup honey 1 tsp vanilla 3 tbsp molasses 1 tsp cinnamon 1 1/2 cups dried cranberries 1 cup chopped dried banana chips Instructions: 1. Combine all dry ingredients (except dried fruit) in a bowl, stir. 2. In a...

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Teddy Bear Peanut Butter Christmas Cookie Recipe

I would like to share my Teddy Bear Peanut Butter Christmas cookie recipe with you!  They turned out deliciously – according to my taste testers as well as myself  :) Ingredients: ½ cup Butter (room temperature) 1 cup Peanut Butter ½ cup packed brown sugar ½ cup white sugar 1 egg 1 teaspoon vanilla extract ½ teaspoon baking soda 1 ½ cup chickpea flour Candies for decorating the face – note that M&M’s are gluten free and Smarties are not Directions: 1. In a large bowl combine butter and peanut butter; beat until creamy 2. Add the brown and white sugar and beat until fluffy 3. Beat in the egg and vanilla extract 4. Mix in flour and baking soda on low until blended 5....

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Hosting a Holiday Party?

During the month of December I am seeing numerous clients who are either hosting or attending a holiday party.   And of course, we know that this often entails drinking and being merry.  Similarly, the reality is that there will be an over abundance of food during this time of celebration. However, these gatherings may correspondingly lead to feelings of gluttony and guilt. Is it possible to host a holiday party healthfully? YES! Find out how! Click To Tweet This article is dedicated to those who wonder if they can host a holiday party healthfully while they themselves are trying to follow a ‘healthy diet’. The answer is an astounding YES! Here are some tips for you, the holiday host or hostess: 1. Smaller serving plates: Scientifically, we know that people will...

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Are you at risk for iron deficiency?

According to the Office of Dietary Supplements, iron plays an essential role in human body functioning. Iron is involved in delivering oxygen to cells andregulating growth.   Therefore, when there is a shortage of iron, oxygen supply to the cells becomes limited leading to fatigue, poor work performance, pallor and decreased immune function. These symptoms are also known as anemia.   However, too much iron is dangerous and can result in toxicity or death. Population Groups at high risk for iron deficiency: -Pregnant women (expanding blood volume) -Infants and toddlers (rapid growth and development) -Teenage girls/childbearing age (blood loss in menstruation) -Vegetarians and vegans (inadequate dietary iron intake) -Gastrointestinal disorders- Celiac and Crohn’s disease (lack of iron absorption) For those at a high risk for iron deficiency,...

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Do you need more vitamin C this time of year?

With the cold weather already upon us, many are stocking up on oranges and vitamin C supplements in hopes of warding off the common cold. Are you one of these people taking extra vitamin C this time of year? More than likely, you have heard that taking vitamin C is beneficial in decreasing liklihood of getting sick.  This has been the subject of tremendous controversy for more than 50 years!  Today, let’s demystify if vitamin C (aka ascorbic acid) is helpful in 'warding off' the common cold.  In addition, we will quantify how much we need and how much is too much. Functions of vitamin C: • Assists in growth, maintenance and repair of tendons, ligaments, blood vessels,...

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To buffet or not to buffet?

During the holiday season, you might be gathering with friends or family over a shared meal. To avoid cooking at home, you may opt for something like an‘all you can eat buffet’.  This made me ponder, to buffet or not to buffet, and is it possible to stick to a healthy diet while dining as this type of restaurant? My gut instinct was that eating at a buffet facilitatesover-indulging and possibly in a subconscious effort to get the ‘best value for our money’. That being said, if you are at a buffet (by choice or otherwise), there are some simple tips and tricks to help you consume less.  I promise, your waistline will thank you! 1. Never go...

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Here’s to Allergen Free Dining!

For those with severe or life threatening food allergies, choosing a restaurant can be an extraordinarily stressful event.  Dining out requires one to rely on the restaurant to be highly knowledgeable of food allergen(s) and requires even the cooking staff to be cautious with the high risk for cross contamination.  Therefore, the otherwise ‘allergen free’ food becomes ‘contaminated’ and a risk for the allergic individual. Here is a common scenario for a person with celiac disease dining out.  The individual orders a gluten free balsamic salad and tells the server that she has a SEVERE GLUTEN ALLERGY.  The server relays the message to the kitchen but staff accidently top the salad with...

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Betcha want more Beta Glucan!

Have you have heard that Beta Glucan is good for you? Are you quizzical if this true? Or are you simply ready to find out how much you need and how to fit more in your diet? Either way, I have answers for you! Here is the breakdown: What is Beta Glucan? A form of soluble fibre found in foods such as oats, barley, mushrooms and lesser amounts in wheat and rye grains. What’s the Buzz? Health Canada has approved health claims linking beta glucan to blood cholesterol lowering. How does Beta Glucan work? Beta Glucans work by preventing the absorption of cholesterol from food in the stomach and intestine; therefore, lowering blood cholesterol. Beta Glucan works for enhancing immunity by stimulating macrophages (white blood cell) that helps in protecting and enhancing immune function. Health Benefits: Cholesterol...

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