Category Archives: Healthy eating

Take a moment today to celebrate you.

Today is my birthday. Not a big splashy one, but a birthday non-the-less. In a culture where appearances are trumped only by the life you portray on social media, we crave moments in our life where simple pleasures and human connection reign supreme. We crave an escape from the toxic and relentless presence and pressure of diet culture.

Symbolic. Cake has long been synonymous with celebrations, especially birthdays. By partaking in this ritual, you’re actively participating in the celebration of your life and the memories created along the way. Take these moments to celebrate you.

Diet culture. Hmm. And then reality hits. As a dietitian, I see and hear these two words, “diet culture” as destruction to the human spirit. These two words are ladened with guilt, shame and a pressure to conform. These two words thrive on the fear of weight gain, demonizing certain foods and promoting restrictive eating patterns as the solution to all our problems. These two words make our daily choices challenging at best, and potentially life threatening at worst. These two words are very dangerous. The term ‘diet culture’ creates societal norms, unrealistic beauty standards, and harmful ideologies that permeate every aspect of our lives. Diet culture conceals a multitude of dangers that not only affect individuals’ physical health but also wreak havoc on their mental and emotional well-being. But, not every body is the same. Why do we expect this? How boring would life be if this was the case? I have met many people in my career who are healthy and happy, and yet by today’s standards are judged and criticized for their weight. Society views their worth as contingent upon their ability to adhere to arbitrary standards of beauty and thinness. Why do we do this to ourselves and each other? Why have we allowed this culture of cruelty to filter into the psyche of our children, our friends, family and ourselves? Why can we not find balance and acceptance in our minds and celebrate each person’s light that they bring to the world. Weight should not define a person. Weight is not the sparkle in someone’s eye, or the overwhelming love in their heart. Weight does not show one’s contributions to society, or their generosity of spirit. Weight does not signify a person’s intelligence, their achievements or their capacity to do great things. So, why do we allow these two words to define us. Why do they have so much power?

Shifting the narrative. It takes time, and people to shift the narrative. But, it has to begin somewhere and it can be done. Diet culture is not serving anyone. So, let’s start a new trend. Something as small as a birthday celebration with a second serving of cake can start the movement. Take photos, share your joyful, delicious moment with the world. And share it with pride. Your best weight is not defined by society, but rather the balance you find with activity, healthy eating and a life of joyful indulgence.

Today, I will eat my cake. I will indulge in the delicious, creamy texture and smile without guilt or shame as I help myself to a second serving. Today, is not about nutrient value, but rather about my ‘whole self’ and recognizing that quality of life has many contributing factors. Fact? Diet culture does NOT contribute to your quality of life, it hinders it.

My birthday wish? Take a moment today to see yourself not as how you look, but rather as who you are and join me in slice (or two) of cake to celebrate your fabulousness.

Oh, and another general rule? Always get popcorn at the movies. I mean…. I don’t even need to explain that one. You get it.

**To all of my friends with various dietary restrictions, “cake” here refers to a variety of options. It could be gluten-free cake, ice cream cake, cup cakes, pavlova, an ice cream sundae, a candy salad or whatever your heart desires for your special day. Bon appetite!

Looking for a way to get healthy this summer? Check out these superfoods!

Superfoods are nutrient-rich foods that are particularly beneficial for health and well-being. They are packed with vitamins, minerals, antioxidants, and other essential nutrients that support various bodily functions and promote overall health. What sets superfoods apart is their exceptional nutrient density, meaning they offer a high concentration of beneficial compounds relative to their calorie content.

Fatty Fish: Salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids, which are essential for brain health and cardiovascular function. Including fatty fish in your diet can reduce inflammation, improve mood, and support cognitive function. Tip: Aim for fatty fish 2x weekly.

Berries Galore: Load up on antioxidant-rich berries like blueberries, strawberries, and raspberries. They not only add a burst of flavor to your meals but also provide a myriad of health benefits, from improving heart health to boosting brain function. Tip: frozen berries are just as healthy as fresh!

Leafy Greens: Elevate your salads and smoothies with an array of leafy greens such as kale, spinach, and Swiss chard. Packed with vitamins, minerals, and fibre, these greens support overall health and help keep you feeling energized all summer long. Tip: Spinach is an excellent source of iron. Iron helps create hemoglobin, which brings oxygen to your body’s tissues.

Legumes: Beans, lentils, chickpeas, and peas are versatile plant-based sources of protein, fiber, and various vitamins and minerals. Legumes are associated with numerous health benefits, including improved heart health, GI health, and blood sugar control. Tip: add black beans and chickpeas to salads this summer to added flavour, texture and a nutritional boost.

Quinoa Power: Swap out traditional grains for quinoa to boost your protein intake and add a satisfying crunch to your meals. This ancient grain is not only gluten-free but also packed with essential amino acids, making it a perfect addition to any summer dish. Tip: Quinoa is a good source of several minerals, including manganese, phosphorus, copper, folate, iron, magnesium, and zinc.

Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are excellent sources of healthy fats, protein, and fibre. These nutrient-dense foods can help reduce the risk of heart disease, support brain health, and promote satiety. Tip: Pumpkin seeds are an excellent source of iron.

Incorporating Superfoods Into Your Diet

Adding superfoods to your diet doesn’t have to be complicated. Here are some simple ways to incorporate these nutritional powerhouses into your meals:

• Start your day with a smoothie packed with leafy greens, berries, and chia seeds.
• Snack on a handful of mixed nuts and seeds for a satisfying and nutritious boost.
• Swap refined grains for whole grains like quinoa, brown rice, or whole wheat pasta.
• Enjoy a colorful salad with a variety of vegetables, leafy greens, and a sprinkle of nuts or seeds.
• Include fatty fish in your meals at least twice a week, whether grilled, baked, or incorporated into salads or sandwiches.
• Experiment with plant-based protein sources like beans, lentils, and tofu in your favorite recipes.

Bottom Line

Superfoods offer a convenient and delicious way to enhance your diet and improve your overall health this summer. By incorporating nutrient-rich foods like berries, leafy greens, nuts, seeds, whole grains, fatty fish, and legumes into your meals, you can nourish your body with the essential nutrients it needs to thrive.

Setting goals is the first step towards turning our visions into reality. However, not all goals are created equal. To maximize our chances of success, it’s essential to craft goals that are specific, measurable, achievable, relevant, and time-bound—otherwise known as SMART goals. Let’s delve into what SMART goals are and how they can serve as a powerful blueprint for personal growth and achievement.

SMART is an acronym that stands for:

Specific: Your goal should be clear, concise, and well-defined. It should answer the questions: What do I want to accomplish? Why is it important? Who is involved? Where will it happen? What are the requirements and constraints?

Measurable: Your goal should be quantifiable, allowing you to track your progress and determine when you’ve successfully achieved it. Define specific criteria or milestones that will indicate your progress along the way.

Achievable: While it’s important to aim high, your goal should also be realistic and attainable. Consider your current resources, skills, and limitations, and set a goal that stretches you without setting you up for failure.

Relevant: Your goal should align with your values, priorities, and long-term objectives. It should be meaningful and relevant to your overall vision for success and fulfillment.

Time-bound: Set a deadline or timeframe for achieving your goal. This creates a sense of urgency and helps prevent procrastination. Be realistic but also ensure that your timeline provides enough motivation to keep you focused and on track.

Why SMART Goals Work

SMART goals help us to define our goals with specificity, and gain clarity on what you want to achieve. This clarity helps eliminate distractions and allows you to focus your energy on activities that move you closer to your objectives. In addition, SMART goals provide tangible metrics for tracking your progress. This allows you to celebrate small victories along the way and make adjustments as needed to stay on course towards your ultimate goal.

How to Implement SMART Goals

Identify Your Objectives: Start by clarifying what you want to achieve. Whether it’s advancing in your career, improving your health and fitness, or mastering a new skill, articulate your goals with specificity.

Break It Down: Break down your overarching goal into smaller, manageable tasks or milestones. This makes your goal more actionable and allows you to track your progress more effectively.

Set SMART Criteria: Apply the SMART criteria to each of your goals to ensure they are specific, measurable, achievable, relevant, and time-bound. Refine your goals as needed to meet these criteria.

Create a Plan: Develop a detailed plan of action outlining the steps you need to take to achieve each goal. Set deadlines for each task or milestone to keep yourself accountable and on track.

Monitor and Adjust: Regularly review your progress towards your goals and make adjustments as needed. Stay flexible and open to new opportunities or changes in direction that may arise along the way.

In Conclusion

SMART goals provide a powerful framework for setting and achieving success in all areas of life. By creating goals that are specific, measurable, achievable, relevant, and time-bound, you can unlock your full potential and turn your dreams into reality. Whether you’re striving for personal growth, professional success, or improved well-being, embracing the SMART approach to goal-setting will set you on the path to a more fulfilling and rewarding life.