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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 9 of 36
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Author: Andrea D’Ambrosio, RD

2 Minute Tuna Salad {Recipe Redux}

What's for lunch?  You might be tackling lunch time challenges in the workplace or trying to pack a school lunch your picky eater will love; either way, having a go-to option (like a simple tuna salad) will save you time debating what to make.  Tuna salad is a quick option (especially if you follow my meal prep tips) and you can serve it on whole grain tortilla, on top of whole grain wasa crackers, an english muffin or on top of a bed of salad greens with red grapes.   If you are uncertain about mercury in tuna, check out my past post.   Prep time: 10 minutes (2 minutes with meal prep) Serves: 4   INGREDIENTS: 1 can light tuna 2 Tbsp...

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5 Signs You're Ready for (Long-term) Dietary Change

5 Signs You’re Ready for (Long-Term) Dietary Change

Are you REALLY ready for change? Are you prepared to move beyond short-term attempts and take a flying leap into the realm of sustainable, long-term (diet or lifestyle) changes? To help you in knowing if you’re prepared, I have my top 5 signs that you’re ready for (long-term) dietary change!   Find our Andrea's 5 signs you're ready for (long-term) dietary change! Click To Tweet   1.YOU are seeking Help: I bet you’ve heard, “you can bring a horse to water but can’t make him drink”. The same holds true with diet and lifestyle changes. An example would be if a family member encourages their loved one to consult with a dietitian after a...

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Do you need a spring cleanse?

Do you need a Spring Cleanse?

The word “detox” or “cleanse” sounds so powerful, right? Like it will work some serious magic. Advocates of the “cleanse diet” say it will reset your body; improve energy, digestion, metabolism etc. But does it? What is involved in this drinkable concoction and is it worth your hard earned cash? As a society, we are still easily drawn in by the “quick fix” – especially for weight loss. After all, with advancing science, there must be something that actually works, stays true to their big (empty) promises and actually keeps the weight off? Sorry folks, spoiler alert, still no magic bullet for weight loss. Cleanses are gaining traction in...

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Oven Baked Zucchini Fries

Are you getting enough veggies? Making them irresistibly delicious is the perfect way to get enthused about increasing your intake. These zucchini fries can be used as an appetizer or as a lunch or dinner side dish.   Prep time: 10 minutes Cook time: 20-25 minutes Serves: 2   Ingredients: 1 large zucchini, cut into strips 1 large egg + 1 Tbsp water 4 Tbsp parmesan cheese ½ cup breadcrumbs pinch of salt, pepper, oregano   Instructions: Pre-heat oven to 400F. Line baking sheet with parchment paper. Beat an egg in a bowl and add 1 Tbsp water; this will be used for dipping zucchini. Add little salt and pepper to egg mixture if desired. Add pinch of salt and oregano, fresh ground pepper and...

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In Defence of Carbs Stop Hating

In Defense of Carbs: Stop the Hating!

“I have been cutting my carbs”, “I am avoiding carbs”, “I don’t eat carbs” – these are all things I frequently hear from conscientious dieters. “After all,” they say, “aren’t carbs bad for me?” Thank you Dr. Atkins for leaving people so confused and worried about this misunderstood macronutrient. Contrary to popular belief, carbs are not bad for you; in fact, they play a crucial role in appetite regulation and maintaining a healthy weight! Today’s post is in defense of carbohydrates. We will explore carbohydrates, why our bodies NEED them and I will leave you with final thoughts to put it all together.   What are Carbohydrates? Carbohydrates (noun): Any one...

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dijon salmon recipe

Succulent 5 Ingredient Dijon Garlic Salmon! {Recipe Redux}

I love cooking with few ingredients!  After all, as Julia Child said, “You don't have to cook fancy or complicated masterpieces - just good food from fresh ingredients.” This succulent salmon recipe has just five ingredients and is and sure to tantalize your taste buds!   Prep time: 5 minutes Cook time: 15-20 minutes Serves: 2   INGREDIENTS: 2 salmon fillets (about 200 gram each), fresh or frozen 2 Tbsp dijon mustard 1 clove garlic, minced ¼ cup breadcrumbs (regular or gluten free) 2 Tbsp olive oil   INSTRUCTIONS:  Pre-heat oven to 375 degrees F.  Place salmon fillets in a baking dish and spread dijon mustard on the top of fillet.  Sprinkle minced garlic over Dijon mustard on salmon. Sprinkle breadcrumbs over top of the dijon and...

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Become a Savvy Label Reader

Become a Savvy Label Reader!

Do you check the nutrition facts before making a food purchase? Be honest. If you do, what do you look for? Are you able to interpret some or most of the information provided?   If you find the information provided on food labels overwhelming, you are not alone. In fact, the most recent Tracking Nutrition Trends survey of over 2,000 Canadians found that only half reported making decisions based on the ingredient list and the nutrition facts table. This number should be a lot higher since the food label contains valuable information to help consumers make more informed decisions!   Today, I will break down how to use the current nutrition...

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Craisin Goat cheese Kale Salad with Chia

Welcome to Nutrition Month, a time to celebrate healthy eating!  One of my favourite tools for healthy eating success is utilizing Meal Prep, which I highlighted in my most recent blog post.  Washing and cutting kale in advance makes throwing together a delicious salad a snap.  Kale also stores very well in the fridge and you can even use extra on a different night for kale chips.   Serves: 2 Prep time: 10 minutes   INGREDIENTS: 4 cups kale, stems removed & chopped 1/3 cup goat cheese, crumbled 3 Tbsp unsalted slivered almonds 3 Tbsp craisins 1 tbsp chia seeds 2 Tbsp olive oil 1 Tbsp balsamic vinegar pinch of salt if needed Tip: I added Tbsp of orange juice into salad for added zing!   INSTRUCTIONS: Cut off...

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March Break Meal Prep

March Break Meal Prep {Tips & Tricks}

We are less than one week away from March Break; do you have your family’s activities planned? After reading this piece, I hope you feel empowered to add “meal prep” to your weekly routine by using my three simple tips. Meal prepping is a powerful tool for busy people who come home without energy to cook. I think we all know that feeling! Meal prepping involves getting foods ready in advance so that meals can be easily put together. We invest time up front in order to save time in the end! It also makes it easier to eat homemade meals opposed to resorting to restaurant and take-out options.   Andrea’s Top...

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