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Disease prevention Archives - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Disease prevention Tag

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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Food vs. Vitamins: Your Top Questions Answered!

Today we will explore common questions I receive on the need for taking vitamin/mineral supplements versus getting your vitamins through your diet. Question 1: Are supplements as effective as foods when it comes to getting adequate nutrition? The benefit of receiving adequate nutrition from wholesome foods is that you also receive an abundance of other important nutrients that supplements alone do not provide.  When consuming foods we receive not only one vitamin/mineral but a synergistic effect of the vitamins and minerals in the food working together.  For example, one cup of strawberries provides 150% of your daily vitamin C but this fruit also packs heart healthy potassium and fibre...

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Benefit from Bulgur!

Are you growing tired of using quinoa as a rice or pasta substitute?  Are you looking for something new to add to your diet that is not only whole grain but also nutritious and delicious?  Well, look no further than the less famous, but exceptionally wholesome bulgur!     Bulgur is made from whole wheat kernels that have been cracked and partially pre-cooked to speed up the cooking time.   Bulgur packs a nutty flavour and can be paired with many other foods such as stir-fries, curry dishes, or fish.  Bulgur can also be used simply as a rice, oatmeal or pasta substitute.  This whole grain is traditionally used in tabouli...

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National Oatmeal Day!

With the chilly weather already upon us, nothing hits the spot better than a big bowl of warm oatmeal. This post is dedicated to this nutritious and satisfying breakfast option. First, let's start with facts on oatmeal and then I will share my homemade fibre-packed oatmeal recipe.     Did you know? Oatmeal is a whole grain (not refined -still contains the bran and germ) Oatmeal contains 3g of protein and 3g of fibre in 1/3 cup serving Oatmeal lowers cholesterol (thanks to the beta-glucan, type of soluble fibre) Steel-cut oats have modestly more fibre (longer cook time) Stabilizes blood sugars which keeps you feeling fuller longer (great food choice...

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Benefit from Breakfast!

Breakfast truly is the most important meal of the day; yet a startling 40% of Canadian children do not eat breakfast on a daily basis according to the Heart and Stroke Foundation. Over half of adults also frequently skip breakfast with reasons varying from: not feeling hungry, to wanting to ‘cut calories’ or simply trying to save time in the morning. Whatever the excuse, breakfast is truly a vital part of healthy living and has numerous health benefits. Today, I will share my top 5 benefits from daily breakfast consumption. My follow-up blog will identify some balanced, nutritious breakfast ideas for morning mealtime inspiration!     Five Reasons to Eat B-fast...

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Some Breakfast Inspiration

According to the University of Alberta, only 12% of Canadians eat a balanced breakfast in the morning.  In my last post, I shared my top 5 benefits for having breakfast daily.  Today, as a follow-up, I will provide quick, convenient meal time ideas to get you nourished and on your way in the morning!   According to the University of Alberta, only 12% of Canadians eat a balanced breakfast. Click To Tweet Anatomy of a Balanced Breakfast: Easy as 1, 2, 3! 1. Think Fibre! Choose foods that are high in fibre to provide long lasting fuel until your next meal. Fibre not only fills you up, it also lowers cholesterol, stabilizes blood...

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How to Make Fantastic Fish!

Welcome to the middle of the month dedicated to promoting Heart Health. To help celebrate this momentous time, I have brought in my very first guest blogger Amanda Li, the talented Registered Dietitian and chef.  Amanda has a passion for creating the finest foods to foster health and well-being. Thank you Amanda for sharing your exceptional culinary expertise with us at Dietetic Directions! Fish 101: The 1st of February not only marked the start of Heart Health Month, but also the beginning of a Fish and Seafood Module in Culinary school!  Today I will share with you how to master the art of cooking fish and encourage you to try new ingredient-pairings with your fish.  This blog could possibly...

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So…. What about Soy?

Usually towards the end of a one-on-one dietary counselling session I will often be asked, “so…. what about soy?  After hearing the same question various times, I think it is time to set the facts straight.  Is soy cause for concern? Should we be avoiding soy? Should we be consuming more soy? Let’s find out! What is soy? Soy products have origin to the soy bean.  Soy beans are part of the “legume” family, which is the seed, pod or other edible part of a plant.  Soy beans are native to East Asia and continue to be a central part of their diet. Soy is a popular choice for vegetarians since it is the only plant-based protein that is also...

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Bit about Chocolate for 2012…..and 2013 too!

With New Year’s Eve parties right around the corner, you might be wondering what treats to bring to the last party of 2012.  You might want to choose something that symbolizes health and wealth for the coming year. Well, I might suggest something created from the cocoa tree with origins dating back 4,000 years in the Amazon.   If you guessed chocolate you are correct! Aztecs believed that wisdom and power came from eating the fruit of the cocoa tree and that it had nourishing, fortifying and even aphrodisiac qualities.  Therefore, back in 300 AD, cocoa pods were symbolic of life and fertility, two of the most important things! [bctt tweet="DYK The Aztecs believed eating fruit of the cocoa tree had nourishing, fortifying...

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