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Weight management Archives - Page 5 of 6 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Weight management Tag

Breakfast

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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Thanksgiving dinner

Curbing your Mindless Eating: Thanksgiving Edition

Curbing your Mindless Eating: Thanksgiving Edition: There is a very intricate (and fascinating) science behind why we eat what we eat and why we eat the amounts we do! Without even realizing it, we are inundated with subtle environmental cues, which cunningly lead us to eat more than we otherwise would. Brian Wansink is a food researcher and has written the indispensible book “Mindless Eating” which both exposes and explores these environmental cues in order to provide readers with tips for eating a little ‘less’ without even noticing it! So, in honour of Thanksgiving fast approaching, I thought this would be a timely topic to help us...

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burn calories summer winter

Do we Burn more Calories in the Summer vs. Winter?

Contrary to popular belief, our bodies burn slightly more calories adapting to cold temperatures than we do adapting to warm weather. When our bodies produce heat, we burn extra energy aka extra calories. Therefore, in cold environments, our body adapts quickly by stimulating smooth muscle contractions (i.e., shivering) in order to generate heat. Shivering requires caloric energy to generate heat. Do we burn more calories in the winter or the summer? Click To Tweet Conversely, the summer heat has little effect on your resting calorie burning (aka BMR- Basal Metabolic Rate). If you find yourself sweating, this is not active calorie burning. However, if you are in heated environment...

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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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Best Weight Loss Apps

Best Weight Loss Apps!

As a dietitian in private practice, I am always intrigued when clients introduce me to new nutrition apps they use diligently on their smart phones to track their food and physical activity.  What a great tool to use on a healthy living and/or weight loss journey.  This blog is dedicated to introducing weight loss apps that come highly recommended. Dietitian reviewed, highly recommended weight loss apps! Click To Tweet Tip: To make these trackers most useful enter your food and activity right after consumption or activity to increase the accuracy and your awareness. Of the 3 apps I will review today, there are components they all have in common: • Track food intake throughout the day • Account for energy expenditure vs. dietary intake • Input weight and height along with goals •...

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How to Boost your Metabolism

How to Boost your Metabolism

If you are relentlessly trying to lose weight you may have already blamed your sluggish metabolism. Conversely, if you are struggling to gain weight, you may have concluded that you have a super speedy metabolism allowing you to eat everything you want without gaining a pound. Either way, the term‘metabolism’ describes a measure of how efficiently your body burns food as fuel.  Likewise, since metabolism impacts the rate at which we burn calories, this will have an impact on how quickly bodies gain or lose weight. Today, let’s explore the factors that determine our metabolism or the rate at which we burn calories (aka metabolic rate) ans some ways to boost metabolism. First, it is important to mention factors that are outside our control. • Age: After...

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Goal Setting For Success

Goal Setting: Your Direction for Success!

The first step to success is goal setting!  Now, I know this sounds obvious but how many people feel ‘adrift’?  Or how many attempt to attain the same goal over and over again only to feel that progress is not being made?  Today, I am going to break down how you can set magnificent goals for success and achieve them!  This is a timely article seeing that our New Year’s resolutions may be in full swing inching us one step closer to success or they may have already been tossed aside. Learn how to successfully set goals and achieve them! Click To Tweet Steps to successful goal setting: 1. Decide what it is that you want to achieve.  This is going...

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Hosting a Holiday Party

Hosting a Holiday Party?

During the month of December I am seeing numerous clients who are either hosting or attending a holiday party.   And of course, we know that this often entails drinking and being merry.  Similarly, the reality is that there will be an over abundance of food during this time of celebration. However, these gatherings may correspondingly lead to feelings of gluttony and guilt. Is it possible to host a holiday party healthfully? YES! Find out how! Click To Tweet This article is dedicated to those who wonder if they can host a holiday party healthfully while they themselves are trying to follow a ‘healthy diet’. The answer is an astounding YES! Here are some tips for you, the holiday host or hostess: 1. Smaller serving plates: Scientifically, we know that people will...

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Buffet or Not

To buffet or not to buffet?

During the holiday season, you might be gathering with friends or family over a shared meal. To avoid cooking at home, you may opt for something like an‘all you can eat buffet’.  This made me ponder, to buffet or not to buffet, and is it possible to stick to a healthy diet while dining as this type of restaurant? My gut instinct was that eating at a buffet facilitatesover-indulging and possibly in a subconscious effort to get the ‘best value for our money’. That being said, if you are at a buffet (by choice or otherwise), there are some simple tips and tricks to help you consume less.  I promise, your waistline will thank you! [bctt tweet="Do's and...

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