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General Wellness Archives - Page 8 of 10 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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General Wellness Tag

Increase Magnesium in your Diet

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!

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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Crazy for Coffee

Crazy for Coffee?

I am writing this blog with sunlight streaming in and a piping hot coffee in hand.  If you are also a fan of coffee, one of the most popular beverages in the world, you may already be familiar with the noted health benefits or you may have sat puzzled when news stories raised concern for its possible negative effects.  Today, I will explore the impact of coffee on our health!  Stay tuned for my next posting where I will breakdown how much caffeine per day and the amounts in different beverages. Coffee 101: Caffeine has been consumed for thousands of years as a stimulant and can be found in common beverages like coffee, tea, soft...

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Egg yolks

Eggs, Should we Skip the Yolk?

In effort to cut down on total calories and total fat, it is not uncommon for ‘health-conscious’ consumers to forgo their yellow yolks and instead opt for merely the egg whites. Have you ever wondered if this is actually an advantageous practice for cholesterol lowering? Today, I will explore the 'whole egg truth'.

First Let’s Compare:

Egg (large)
Calories (kcal)
Protein (grams)
Saturated 'BAD' Fat (grams)
Cholesterol (mg)
Vitamins, Minerals

Whole Egg
74
6
1.7
186
folate, choline, vitamin A, riboflavin, iron, calcium, phosphorus, potassium and healthy fatty acids

Egg Yolk ONLY
58
3
1.7
186
folate, choline, vitamin A, riboflavin, iron, calcium, phosphorus, potassium and healthy fatty acids

Egg Whites
16
3
0
0
Trace amounts

It is true that skipping the...

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Cooking with Tofu

Interested in Cooking with Tofu? -Vegetarian cooking

Would you like to add tofu to the menu but are unsure how?  Today, we will explore the tremendous versatility or ‘chameleon qualities’ of tofu along with its nutritional profile. First, we must define tofu.  Tofu is made from soybeans, water and a curdling agent that is used to extract the solid proteins before it is pressed into a block.  Tofu has origins in China dating back approximately 2,000 years!  Tofu is extremely popular in vegetarian cooking and comes in two main kinds:  soft or silken tofu and firm or regular tofu. Want to learn how to cook with tofu? Look no further! Click To Tweet Notes on Preparing Tofu: Vegetarian cooking Tofu can be found in the produce section of the grocery store Before cooking with...

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Red Wine Health Benefits

Red Wine Health Benefits

Have you heard through the ‘grape vine’ that red wine is heart healthy?  Well, this may be attributed to a type of naturally occurring antioxidant (aka polyphenol) called resveratrol.  Today we will explore resveratrol, how it works along with the possible health benefits! Did you know that red wine is heart healthy? Click To Tweet What is Resveratrol? Resveratrol is a type of antioxidant that is found in the skin of red grapes.  Red wine contains more polyphenols than white wine since red wine is fermented in grape skins for longer periods.  Resveratrol can be found in other foods as well such as grapes, peanuts, cranberries, blueberries and grape juice. Health Benefits of Red Wine: Resveratrol appears to protect the lining of blood vessels by preventing plaque build-up, this decreases the...

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Inulin Causing Gas or Bloating?

Inulin causing Gas or Bloating?

This is a follow-up to my previous blog post entitled, the Scoop on Inulin.  We have already discussed how inulin is a type of fibre that food manufactures use to achieve a “high fibre”claim on their products.  Today, I will delve into how inulin works in the body. Also, why some people experience symptoms of intolerance (ie. gas, bloating, stomach pain or diarrhea). What is inulin and why do some people experience intolerance from it? Click To Tweet How inulin works in the body: Upon ingestion of inulin, this type of fibre moves through the body undigested (like other fibres) and into the large intestine where it is fermented by your intestinal bacteria.   This is why inulin is more...

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