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Author nabyrom Categories Healthy eating, Heart health Posted on 0 Comments

5 Foods to Kickstart Your New Year

As we step into a fresh year, it’s the perfect time to refocus on nourishing our bodies with wholesome, nutrient-rich foods. Here are five powerhouse foods to include in your diet to boost your immune system, support gut health, and promote overall wellness.

1. Citrus Fruits

Citrus fruits like oranges, lemons, grapefruits, and limes are rich in vitamin C, a crucial nutrient for immune health. Vitamin C acts as an antioxidant, helping to protect cells from oxidative damage. Adults need 75-90 mg of vitamin C daily, and just one medium orange provides 100% of your daily requirement. Add citrus fruits to your meals, smoothies, or enjoy them as a refreshing snack.

2. Kefir

Kefir, a fermented milk drink, is packed with probiotics, the beneficial bacteria that keep your gut microbiome balanced. A healthy gut is essential for digestion and can help reduce diarrhea, constipation, and bloating. Probiotics also support immune function by maintaining a balance between good and bad bacteria in the gut. Enjoy kefir on its own, in smoothies, or as a base for creamy dressings.

3. Wild Salmon

Wild salmon is an excellent source of vitamin D, a nutrient vital for bone health and immune function. Many people are deficient in vitamin D, especially during the winter months in northern climates. Incorporating wild salmon into your meals a couple of times a week can help bridge this gap. Its rich omega-3 fatty acids also support heart health and reduce inflammation.

4. Sweet Potatoes

Sweet potatoes are a nutritional powerhouse, offering a trifecta of health benefits. They’re high in fiber, which supports gut health and promotes regular bowel movements. They’re also rich in beta-carotene, which the body converts into vitamin A to support immune health. Additionally, sweet potatoes are packed with potassium, which helps regulate blood pressure. Roast them, mash them, or add them to soups for a delicious and nutritious boost.

5. Leafy Greens

Leafy greens such as spinach, kale, and Swiss chard are loaded with essential nutrients. They’re high in folate, which is crucial for producing red blood cells. They also contain vitamin C for immune support and magnesium, which contributes to bone health and helps maintain healthy blood pressure levels. Add leafy greens to salads, sauté them as a side dish, or blend them into smoothies for a nutrient-dense addition to your diet.

Final Thoughts

Starting the new year with these five foods can set you on the path to better health. Incorporate them into your meals regularly to enjoy their numerous health benefits. Here’s to a healthy and happy year ahead!

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Author nabyrom Categories Healthy eating, Heart health Posted on 0 Comments

Help! How do I read a food label?

Understanding food labels can help you make informed, healthier choices. In Canada, food labels are regulated by the Canadian Food Inspection Agency (CFIA) and Health Canada, ensuring consistency and transparency. This guide breaks down the key components of a food label so you can confidently interpret the information. 

You can also check out the video link at the bottom of this blog to learn more about label reading! 

The Nutrition Facts Table provides detailed information about the nutrients in a food product. It includes:

  • Serving size
  • Calories
  • 13 core nutrients (e.g., fat, sugar, protein, vitamins)
  • % Daily Value (% DV)

1. How to Use It:

  • Serving Size: Always check the serving size first. The values in the NFT correspond to this amount. If you eat more or less, you need to adjust the numbers accordingly.
  • % Daily Value (% DV): This helps you quickly understand if a food is high or low in a nutrient:
    • 5% or less: Low
    • 15% or more: High

For example, if a product has 20% DV for calcium, it’s a good source of calcium.

2. Ingredients List

The ingredients are listed in descending order by weight, meaning the first few items make up the majority of the product. 

3. Serving Size

The serving size at the top of the table reflects how much of the food is considered one portion. It may not match the amount you typically eat, so it’s essential to compare it to what you usually consume.

4. Key Nutrients to Watch For

Some nutrients are more important to monitor, depending on your goals.

Limit These Nutrients:

  • Saturated and trans fats: Linked to heart disease. 
  • Sodium: High levels can increase blood pressure.

Focus on These Nutrients:

  • Fibre: Supports digestion and helps manage blood sugar.
  • Protein: Important for muscle health and satiety.
  • Vitamins and Minerals: Like calcium, iron, and potassium, which play crucial roles in overall health.

5. Allergen Information

Canada requires clear labeling of priority allergens such as:

  • Peanuts
  • Tree nuts
  • Milk
  • Eggs
  • Fish and shellfish
  • Wheat
  • Soy
  • Mustard
  • Sulphites
  • Sesame

Look for the “Contains” or “May contain” statement near the ingredients list to avoid allergens.

Canada also requires clear labelling for the following gluten containing food items: barley, rye, oats and wheat. Look for these BROW ingredients if you have a gluten sensitivity or celiac disease. 

Final Thoughts

Learning how to read food labels helps you make more informed choices and avoid being swayed by marketing claims.

If you have specific dietary needs (like managing blood sugar or allergies), consult a registered dietitian for personalized guidance.

Author nabyrom Categories Healthy eating, Heart health Posted on 0 Comments

Savour the Season: June’s Bounty of Fresh Fruits and Vegetables

As June arrives, it brings with it the vibrant colours and flavours of fresh, seasonal fruits and vegetables. This month is a delightful time for food enthusiasts and health-conscious individuals alike, as local markets overflow with an abundance of produce. Among the stars of the season are blueberries, strawberries, and spinach, each offering unique health benefits that make them worth incorporating into your daily diet.

Blueberries: Nature’s Antioxidant Powerhouse

One of the most eagerly anticipated fruits of the season is the blueberry. These small, vibrant berries are not only delicious but also pack a powerful nutritional punch. Blueberries are particularly rich in antioxidants, especially anthocyanins, which are responsible for their rich blue color. Antioxidants play a crucial role in protecting our cells from damage caused by free radicals.

A 2020 study highlighted the remarkable health benefits of blueberries, demonstrating that regular consumption can lower cholesterol levels and blood pressure. These effects contribute to better heart health and reduce the risk of cardiovascular diseases. Additionally, blueberries have been linked to slower rates of cognitive decline, making them a brain-boosting snack that’s perfect for all ages.

Strawberries: Sweet Protection Against Alzheimer’s Disease

June also heralds the arrival of juicy, sweet strawberries. These bright red berries are not only a treat for the taste buds but also a boon for our health. A 2019 study found that eating a serving of strawberries once a week can decrease the risk of Alzheimer’s disease by 34%. This is attributed to the high levels of antioxidants and polyphenols in strawberries, which help reduce inflammation and oxidative stress in the brain.

Strawberries are also rich in vitamins and minerals, including vitamin C, manganese, and folate, making them an excellent addition to a balanced diet. Whether enjoyed fresh, in salads, or as a dessert topping, strawberries offer a delicious way to boost your nutritional intake and protect your brain health.

Spinach: A Nutrient-Dense Superfood

Among the green leafy vegetables, spinach stands out for its impressive nutrient profile. This versatile vegetable is packed with iron, potassium, magnesium, and vitamin C, all of which are essential for maintaining optimal health. Spinach is a true superfood, offering numerous health benefits with every bite.

Research has shown that spinach may play a role in reducing the risk of liver disease. A 2021 study showed an inverse relationship between increased spinach intakes and decreasing rates of non-alcoholic fatty liver disease, now known as MASLD – metabolic dysfunction-associated steatotic liver disease. Moreover, a 2016 study revealed that consuming half a cup of frozen spinach daily for two months may decrease the risk of macular degeneration, a leading cause of vision loss.

Embrace the Season’s Freshness

June’s bounty of fresh fruits and vegetables provides a perfect opportunity to enhance your diet with nutrient-rich foods. Blueberries, strawberries, and spinach are not only delicious but also offer a myriad of health benefits backed by scientific research. Incorporating these seasonal delights into your meals can help improve heart health, protect against cognitive decline, and support overall well-being.

As you visit your local farmers’ market or grocery store this month, be sure to fill your basket with these nutritious gems. Celebrate the flavors of the season and enjoy the health benefits that come with eating fresh, whole foods. Here’s to a vibrant and healthy June!

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Author nabyrom Categories Healthy eating Posted on 5 Comments on Note from a dietitian: Always eat cake on your birthday

Note from a dietitian: Always eat cake on your birthday

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!

Author nabyrom Categories Healthy eating Posted on 0 Comments

Revamp your summer with these super foods


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.

Author nabyrom Categories Healthy eating, Heart health Posted on 0 Comments

The Mediterranean diet Unlocking the Secrets of Health: The Wonders of the Mediterranean DietThe Mediterranean diet

In the world of nutrition, few dietary patterns have garnered as much attention and praise as the Mediterranean diet. Hailing from the regions surrounding the Mediterranean Sea, this eating style is renowned for its delicious flavors, abundant variety, and, most importantly, its numerous health benefits. So, what exactly makes the Mediterranean diet so remarkably healthy? Let’s delve into the key components and scientific evidence behind its wellness-promoting properties.

1. Abundance of Fresh Fruits and Vegetables:
At the heart of the Mediterranean diet lies an abundance of colorful fruits and vegetables. These nutrient-packed foods are rich in vitamins, minerals, antioxidants, and fiber, all of which play crucial roles in promoting overall health. Consuming a variety of fruits and vegetables not only provides essential nutrients but also helps reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers.

2. Emphasis on Healthy Fats:
Unlike traditional Western diets that often rely heavily on saturated fats, the Mediterranean diet prioritizes healthy unsaturated fats, particularly those found in olive oil, nuts, seeds, and fatty fish. These sources of unsaturated fatty acids have been shown to improve heart health and reduce inflammation. Regular consumption of olive oil, in particular, is associated with a lower risk of heart disease and stroke.

3. Lean Protein Sources:
Plant based proteins are encouraged on a daily basis as part of a Mediterranean diet. Tofu, beans, nuts, seeds and legumes include both fibre and protein, making them an incredibly heart healthy choice. As part of the Mediterranean diet fish, eggs, poultry and dairy products are to be eaten several times weekly, while red meat is discouraged and eaten only on occasion.

4. Whole Grains and Legumes:
Whole grains and legumes are integral components of the Mediterranean diet, providing high fibre carbohydrates, and essential nutrients. Foods like whole wheat bread, brown rice, quinoa, and lentils offer sustained energy levels, promote digestive health, and help regulate blood sugar levels. Their high fibre content also contributes to feelings of fullness and satiety, which can aid in weight management.

5. Social and Lifestyle Factors:
Beyond just the foods themselves, the Mediterranean diet encompasses a holistic approach to eating and living. Meals are often shared with family and friends, fostering a sense of community and connection. Additionally, physical activity, regular meals, and mindful eating practices are all integral components of the Mediterranean lifestyle, contributing to overall well-being.

Scientific Evidence Supporting the Mediterranean Diet:

Numerous studies have highlighted the health benefits of the Mediterranean diet, linking it to:

  • Reduced risk of heart disease and stroke
  • Improved blood sugar control and reduced risk of type 2 diabetes
  • Lower rates of obesity and metabolic syndrome
  • Decreased inflammation and improved markers of overall health

Overall, the Mediterranean diet offers a delicious and nutritious approach to eating that has stood the test of time. Its emphasis on whole, unprocessed foods, healthy fats, and lifestyle factors make it a powerful tool for promoting health and longevity. By embracing the principles of the Mediterranean diet, you can nourish your body, tantalize your taste buds, and embark on a journey towards lifelong wellness.

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