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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 9 of 33
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Author: Andrea D’Ambrosio, RD

How to Avoid Holiday Weight Gain

The song says, “It’s the most wonderful time of the year”.   Do you agree? Or is it the most wonderful time of the year to give up your healthy eating intentions because of the inevitable over-abundance of food and sweet temptations? If you feel at the mercy of a tendency to “over-do it”, you are not alone.   This season brings many unique challenges (and stressors) that lead many to fear “falling off the wagon”. To help you take pleasure in the season and to avoid holiday weight gain, I will share “Seven Merry Christmas Tips”. My goal is for you to enjoy foods without feeling guilt or deprivation! Andrea’s Top...

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Beyond the Banana: Potassium Foods You’ll Love!

Are you getting enough potassium in your diet? Do you know which foods are packed with this heart healthy mineral? I will give you a hint - there are many delicious foods, beyond the banana!   I am excited to share part two of my potassium series. In part one, “Potassium: You’re not getting enough”, I broke down why potassium is crucial for overall health and disease prevention. Today, I  will highlight 10 super high food sources of potassium.   How Much do I Need? Adults over the age of 18 years require 4700mg of potassium per day according to the Institute of Medicine Dietary Reference Intakes. This amount was determined based...

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Potassium, You’re NOT Getting Enough!

Move over vitamin D, potassium is taking centre stage for a nutrient of public health concern. Fewer than 2% of adults met the daily recommendations for potassium according to the third National Health Examination Survey. In fact, current intakes reveal that adults consume less than half of the estimated requirement. This blog will explore potassium’s vital role in body functioning and disease prevention. Part two will highlight the top food sources and the dietary recommendations.   Why is Potassium Important? Potassium is an electrolyte or mineral that relaxes the arteries through the release of nitric oxide. This helps blood to travel to different parts of the body more easily and prevents...

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Hard Boiled Eggs to Perfection

Are you a fan of eggs? I am! Nutritionally speaking, eggs are an excellent source of protein (6g per large egg), which is why they help you stay full when you add to breakfast. I encourage my clients to not skip the yolk, since this contains half the protein and most of the nutrition such as choline for brain functioning, selenium to prevent the breakdown of tissues and vitamin A for healthy skin and eyes.   Andrea’s TIP: Try batch cooking hard boiled eggs for an easy protein to add to meals or snacks!  Store hard boiled eggs covered in the fridge for up to 5-7 days.   Serves: 2 Prep and cook...

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Veal Marsala with Wine & Mushrooms

This is one of favourite recipes that my mom will often make when I come home to visit.  This succulent dish can be served with whole grain spaghetti and two sides of vegetables like steamed green beans and salad. Veal is an excellent protein and an exceptional source of iron, vitamin B12 and vitamin A.   Serves: 4 Prep time: 30 min Cook time: 20 minutes   INGREDIENTS: 1 pound thin veal cutlets salt and pepper to taste ¼ cup all purpose flour 1 Tbsp each butter and olive oil 1/3 cup onions, chopped 1 cup mushrooms, sliced 1 tsp dried thyme ½ cup dry Marsala wine or white wine ½ cup chicken stock   INSTRUCTIONS: Blot cutlets with dry with paper towels. Season veal cutlets with salt...

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Spot Nutrition Misinformation NOW!

  Let’s face it, people are more fascinated by nutrition than ever before.  After all, we are increasingly aware how our eating habits impact our health. However, in light of this increased nutrition appreciation, consumers are now faced with an over-abundance of information. There are more self-proclaimed “experts,” superfoods and miracle pills then ever before! All clamouring for your attention (and your money). If you want to be able to spot misinformation, you will need to know what questions to ask before shelling out your hard earned money! To help consumers distinguish fact from fiction, Dietitians of Canada has come up with five tips to spot misinformation. Tip #1: Is it...

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How to Expertly Navigate the Yogurt Aisle

To help us in navigating the mammoth yogurt aisle, it is my absolute pleasure to welcome Nicole Osinga as our dietitian guest blogger! Nicole and I connected over instagram where I began to learn more about her and her private practice in the Durum region. Nicole is also the contributor for the Toronto Star for column “Pump up my Snack”. Keep up the great work Nicole and thanks for helping us navigate the yogurt aisle!   In my opinion, the yogurt aisle is the most confusing and overwhelming aisle to navigate at the grocery store! It’s definitely the section I spend the longest time in. The yogurt aisle isn’t...

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Ontario Apple, Walnut & Feta Salad {Recipe Redux}

Happy International Nut day! Go nuts today (and everyday) by including these healthy plant-based fats, protein-packed wonders in your diet. One of my favourite ways to consume my ¼ cup of nuts is by sprinkling them on salads!   My Fall Harvest salad deliciously combines the sweetness of apples and dried fruit with saltiness of feta cheese. I use a simple olive oil and balsamic dressing and topping of walnuts to add crunch.   Prep time: 15 minutes Serves: 4   Ingredients: 4 cups salad greens (Endive, green leaf, romaine), chopped 1 red apple, unpeeled and chopped 1/3 cup feta cheese, cubed 3 Tbsp craisins or raisins ¼ cup roasted, unsalted walnuts 2 Tbsp olive oil 1 Tbsp balsamic vinegar   Instructions: Chop and...

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Buy in Season, this Fall Season!

Fall is my favourite time of year! The colours are changing, the air is fresh and we can take pleasure in perusing the farmers markets, grocery store, or online grocery shopping for seasonal foods that are produced in Ontario during the fall harvest!   In my last blog, I highlighted from a Dietitian’s perspective, the top three benefits of buying local. Today, in part two, I will inspire you with my top 20 Ontario-grown, seasonal foods that are available during the fall harvest (or all year-round).   Variety for every season! Did you know that Ontario is the proud producer of over 50 different types of fruits and vegetables along with locally...

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