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March 29, 2015
Blog

When Easter eggs are too easy to find!

Easter is less than one week away; this means that we will continue to be subject to the visual temptation of pastel-coloured chocolates until then. For some, Easter candy is a happy sight.  However, for many, the sight of over-abundant candy only serves to sabotage our most noble “healthy eating intentions.” The real question is: What can we do about it?  Inevitably, seasonal aisles will fill up with treats and our workplaces will contain cakes and other sweets to celebrate birthdays or work anniversaries. It is safe to say that we can’t run away from food temptations because they will find us.  Therefore, it is important to first...

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by Andrea D’Ambrosio, RD
3 Comments
March 18, 2015
Blog

Tackling Lunchtime Challenges

Nutrition Month is all about inspiring Canadians to eat better and to make healthy, sustainable lifestyle changes. In my last blog, I explored rushed mornings and missed breakfast; today, I will tackle the tricky lunch meal. I will address top 3 lunchtime challenges, why this is a health concern and then I will provide some tips.   Workplace Lunch Obstacles: Challenge #1:  Most Popular Meal to Eat out Lunch is the most popular meal to eat out and lunch is least likely to be prepared at home. According to Tracking Nutrition Trends Survey, only 37% of Canadians prepare lunch at home (vs 48% for dinner and 52% for breakfast).  When not equipped with a...

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by Andrea D’Ambrosio, RD
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March 10, 2015
Blog

Rushed Mornings = Missed Breakfast? #NutritionMonth

Does the morning mayhem cause you to jet out the door without first fueling yourself?  The reality is that almost 40% of Canadians skip breakfast according to the latest Tracking Nutrition Trends report.  As a dietitian, this is a major concern since skipped breakfasts lead to weight gain, decrease in appetite control and decrease in key nutrients like calcium, fibre and potassium.  Today you will become aware of why breakfast REALLY IS the most important meal and my top 3 strategies to overcome the time-crunched morning rush and actually fit your breakfast in!     Sumo Wrestlers and the Breakfast Story: I remember during my dietetic internship, my dietitian-preceptor sharing the...

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by Andrea D’Ambrosio, RD
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February 26, 2015
Blog

It’s #NutritionMonth: Eating 9 to 5!

Is it easy for you to make healthy choices during the typical 9-5 working hours? Take a second and really think about this question. The reality is that 45% of Canadians say that eating healthy meals and snacks while at work is challenging (Employment and Social Development Canada, 2014).  This is understandable seeing that we are faced with numerous challenges.  We are rushed in the mornings, faced with commuter cravings, often over-worked causing us to miss meals, and tempted by food-filled meetings and celebratory treats.  Many of my clients also find it a struggle to overcome the mid-day slump where their energy level drops yet their cravings...

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by Andrea D’Ambrosio, RD
4 Comments
February 11, 2015
Blog

Bored of Veggies? Try them Roasted!

According to Statistics Canada, approximately half of Canadians consume less than five serving of fruits and vegetables daily. We are generally aware of the health benefits associated with vegetable consumption, like reducing the risk of heart disease and certain types of cancer.  So why are we not taking full advantage of these low calorie, fibre-packed, nutrient-dense (and not to mention tasty) little wonders?  Perhaps we are feeling uninspired in the kitchen? Perhaps we are feeling tight on time? Maybe we have simply never tried roasting vegetables?   Approx. 1/2 of Canadians consume less than 5 serving of fruits and veg daily (Stats Canada). Click To Tweet   If you are unfamiliar, roasting simply...

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by Andrea D’Ambrosio, RD
4 Comments
January 28, 2015
Blog

What to Look for on Current Nutrition Labels

Do you check the nutrition label before making a food decision? According to the recent Tracking Nutrition Trends Survey (2014), more than two thirds of Canadians read food labels to help them decide what to eat. If used correctly, food labels can provide us with valuable information about what is in our food, like the nutritional breakdown and possible food allergen(s). Currently, our nutrition labels are in review by Health Canada in consolidation with the public and health professionals like Dietitians of Canada. There are many fantastic proposed revisions intended to make labels easier to understand. Here is a past post where I highlight some of the proposed changes. Nevertheless, until...

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by Andrea D’Ambrosio, RD
2 Comments
January 20, 2015
Blog

Ten Tips for Healthy Aging

In order to age successfully, our goal is to make our health last as long as possible.  In my previous blog, I addressed the top five nutritional changes that occur as we age.  Today, I will highlight my top 10 nutrition tips for healthy aging. My intention is to urge even one reader to take better control of his or her diet today so that their later years will be spent in better health.  Here is an immensely powerful video by the Heart and Stroke foundation contrasting what our last 10 years could look like in either health or in sickness.   Andrea’s Top Ten Tips for Healthy Aging:   Eat...

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by Andrea D’Ambrosio, RD
2 Comments
January 9, 2015
Blog

Top Five Nutrition Changes as we Age

It is no surprise that we have an aging population; those over the age of 65 are the fastest growing population group! It is estimated by year 2030, more than one in five will be over the age of 65 (Heath Canada, 2002). As we age, our nutrition needs shift from a focus on growth and development to maintenance, repair and reducing the risk of chronic disease like heart disease, stroke, diabetes, cancer, obesity and arthritis.   Today’s blog will highlight my top five nutritional changes as we age. My follow-up blog will discover my top 10 nutrition tips for an aging population.   Decrease in Caloric Needs: As we age,...

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by Andrea D’Ambrosio, RD
5 Comments
January 2, 2015
Blog

How to Make Your Resolution Stick!

Welcome to 2015! Have you made a New Year’s resolution? Or do you shy away because you find resolutions too challenging to keep? Today, I encourage you to think of one thing that you want to change and I will reveal three key stategies to help make it stick.   The most common resolutions include: weight loss, increase in exercise, enjoying life more, improving finances, spending more time with family and friends and helping others. However, a sobering statistic is that only 8 percent of people actually successfully achieve their New Year’s resolutions according to the University of Scranton, Journal of Clinical Psychology.   Greg S Reid, motivational speaker, says it...

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by Andrea D’Ambrosio, RD
2 Comments