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General Wellness Archives - Page 7 of 9 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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General Wellness Tag

National Oatmeal Day

National Oatmeal Day!

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) It 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...

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Benefit from Breakfast

Benefits 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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Digestive Health

Digestive Health: Exploring the ‘Gut-Brain’ Connection

Digestive Health: Exploring the ‘Gut-Brain’ Connection: It is well known that signals from our brain impact our stomach or gut. Think back to a time where you were extremely worried about a looming presentation and then felt butterflies in your stomach, a lump in your throat and noticed a change in your bowel movements. This is a demonstration of how your digestive system automatically responds to emotions experienced. However, have you ever wondered if these same signals can travel in the opposite direction, so that your gut can communicate to your brain and impact things like your emotional state? It appears that our gut is smarter than...

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circadian rhythm impact on body weight

Circadian Rhythm’s Impact on Body Weight

Circadian Rhythm: We all have an ‘internal clock’ which regulates our body's functioning by using environmental signals.  If you find yourself naturally more alert at certain times of the day (10am) and more sluggish at other times, you have experienced your own circadian rhythm.  The problem; however, comes when daily tasks throw off this internal clock.  During the summer months, we might be more likely to tamper with our circadian rhythm. This can be by staying up late with friends or to study, increase in travel to other countries or time zones or doing shift work. Research has shown that disruption to our circadian rhythm can wreck havoc on our natural sleep-wake cycle which is responsible for releasing hormones that impact our immunity,...

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fish low in mercury

Which Types of Fish are Low in Mercury?

It seems widespread that omega 3 fatty acids are beneficial for heart health; however, clients are often concerned about the amount of mercury in fish leading to birth defects or learning disabilities.  Mercury is a toxic, global contaminate that does not break down in the environment and can build up in living things.  Today’s blog will explore this concern in greater detail and highlight the types of fish that are low mercury. How does Mercury get into Fish?   Mercury can be released naturally into the environment from rocks, soil, forest fires and volcanoes.  Human activity is also responsible for increasing mercury in our atmosphere through industry practices like metal mining and coal-fired power generation.   When mercury is released into...

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Magnesium in nuts

Increase Magnesium in your Diet!

In my last post I explored the ‘Forgotten Mineral Magnesium’ and the numerous health benefits.  Now that you understand the importance of magnesium for your health, let’s explore some of the best dietary sources to increase magnesium! Note:  Percent Daily Value = (% DV) is the percentage of the recommended amount of a vitamin or mineral in your diet. How to increase magnesium in your diet! Click To Tweet 1.    Nuts and Seeds! Filled with heart healthy fats, nuts and seeds are a healthy addition to your diet and a super source of magnesium: Pumpkin seeds (1/4 cup) = 187mg (58%) Brazil nuts (1/4 cup) = 133mg (38% DV) Almonds, roasted (1/4 cup) = 110mg (31% DV)      2.    Eat your Greens!   Looking for a reason to add...

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Garlic it's good for you

Garlic, It’s Good for You! (super sulfur)

Garlic the super sulfur. Garlic breath got you down?  What if you learned that fresh garlic has powerful antioxidants making it a healthy addition to your diet?  Garlic for medicinal or cooking purposes dates back over 7,000 years to central Asia.  Today, garlic is commonly used in kitchens to add flavour and aroma to our homemade dishes! Fresh garlic does more than give you bad breath! Click To Tweet Research is supporting the role of raw, fresh garlic for generating hydrogen sulfide, the same compound responsible for that distinctive rotten eggs smell!  When garlic is consumed, this chemical (known as Allicin) causes the blood vessels to relax, allowing more blood to flow to the heart.  Additionally, the sulfide compounds in garlic also appear...

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food allergy food intolerance difference peanuts

Food Allergy vs. Food Intolerance. What’s the Difference?

In honour of Food Allergy Awareness month, I will address a very common question.  You may have asked yourself, what is the difference between a food allergy and a food intolerance?  These terms have important differences and must not be used interchangeably. What's the difference between a food allergy and food intolerance? Click To Tweet   What is a Food Allergy? Food allergy occurs when the body’s immune system responds negatively to a specific food (known as the ‘allergen’).  The offending food is not necessarily harmful, as other people may be able to eat the food without reacting.  However, for those with food allergies, their immune system attacks the unwanted ‘allergen’ causing an immediate and possibly severe reaction. Prevalence:  It is estimated by Health Canada that 5-6% of young...

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How Much Coffee Is Too Much?

How much coffee is too much?

Welcome to part two of my blog series on coffee and caffeine.  This topic has been inspired by many of my clients in private practice who have expressed legitimate concern wondering if they drink too much coffee.  Therefore, today we will delve into Health Canada recommendations for daily caffeine limit and I will breakdown the caffeine content in common beverages! Health Canada daily caffeine recommendations Click To Tweet How much Caffeine is Safe to Consume? Much research has been done on the health effects of coffee and the consensus has been reached that ‘when consumed in moderation’, there do not appear to be adverse affects to our overall health.   In fact, as discussed in my previous post, there appear...

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