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Dietetic Directions Blog - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Dietetic Directions Blog

meal prep

3 Simple Ways to Meal Prep

~March Break Edition~ Many of our clients seek meal prep guidance. They want to eat better by learning how to set themselves up for success in the kitchen. They want to eat out less and want lower meal assembly stress. We get it. Therefore, to celebrate Nutrition Month, I will share 3 Simple Ways to Meal Prep. I will also share meal prep benefits and what beginners need to consider before getting started! This post was sponsored by the Egg Farmers of Ontario and Canola Eat Well; as always, all opinions are genuine. First, let's acknowledge that healthy eating does not happen by accident. With our hectic schedules, our default is that we...

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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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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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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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5 Nutrition Tricks for Stronger Bones~Osteoporosis Awareness Month~

5 Nutrition Tricks for Stronger Bones

~Osteoporosis Awareness Month~ We all have bones; these living parts of our skeletons give our bodies shape, protect our organs and attach to our muscles so we can move. However, we don’t often think about how our food choices impact our bones. In honour of Osteoporosis Awareness Month, I will reveal 5 Nutrition Tricks for Stronger Bones. These are scientifically-proven strategies you can implement right away. This post was sponsored by the California Prune Board to showcase some of their reserach; however, all opinions are genuine.   What is Osteoporosis? According to Osteoporosis Canada, “Osteoporosis is a disease characterized by low bone mass and deterioration/weakening of bone tissue. This can lead to increased risk of...

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How to Roast Veggies_ Fall Harvest

How to Roast Veggies: Fall Harvest

With Fall season upon us, there’s abundant fresh produce in the Farmers' Markets and grocery stores! Knowing what to do with so much seasonal food can be a challenge. Last week, I was on CTV Kitchener  chatting about how to roast veggies to boost your intake. This is important because according to Statistics Canada, less than half of Canadians consume the recommended amount of fruits and vegetables daily. If you haven’t tried roasting, I hope this blog will inspire you to try 3 simple, veggie-roasting strategies! Andrea's CTV Kitchener segment for Fall Harvest Veggie Roasting   What Does ‘Roasting’ Mean: Roasting simply means to cook in an oven using dry...

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10 Unique Turkey Leftovers

10 Unique Ways to Use Turkey Leftovers

~Thanksgiving Edition~ Thanksgiving is around the corner. Did you know 29% (4.2 million) Canadian households purchased turkey for Thanksgiving last year? That’s a lot of turkey and (likely) a lot of leftovers. If you are over the boring turkey sandwich, you’ve come to the right place. Today’s blog will inspire you with 10 unique ways to use leftover turkey to make different healthy and satisfying meals. You might even feel motivated to cook extra turkey for ample leftovers to prepare some of these cool options.     Turkey Nutrition: Turkey is high in protein (~25 grams per 3 ounce serving, size of a deck of cards) White meat is considered “extra lean” with...

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