Wednesday, December 29, 2010


I've recently become very interested in finding out more about my strengths. Through my work I was able to attend Landmark Forum and begin to think more deeply about my life. As a dietitian I am always striving to eat healthy, as a former athlete and active individual I am always striving to improve my physical performance, as someone who practices yoga I am always working on inner peace. It seems that many of the choices I make are aimed at being the best me I can be! I am the person who applies sunscreen so I don't burn, who goes to bed when I'm tired - I make a lot of choices to try to be a healthy me. I feel that this also involves my mind. I read a lot of nutrition books, I read some books for fun, but I also read personal development books. I've been reading more about management lately too.

At the Landmark Forum we had to think about our strong suits - the person we are without even thinking about it. This was an interesting realization, because I knew right away that one of mine would be my competitive nature. I always hear stories about being competitive as a child, I know that I hate to lose, and I also know that it helped me through my great athletic career. When I came home from the Forum, I read First Break All the Rules by Marcus Buckingham and Curt Coffman. The theme of the book is more on management and learning the strengths of the people around you. The idea that I like is that the book focuses on developing an individual's strengths, rather than focusing on weaknesses the way we tend to.

I then went on to complete StrengthsFinder 2.0 by Tom Rath to find out my own strengths. As mentioned earlier, one of my top five talents was competition! Then in order to better understand my strengths I started and am currently reading Now Discover Your Strengths by Marcus Buckingham and Donald Clifton. I enjoyed learning my strengths so much that I gave StrengthsFinder 2.0 as a Christmas gift this year. It seems to me that the more I know about myself, such as my strengths, the more I can continue to develop myself in a successful way.

This is the time of year when many people start setting resolutions. I've never been much for resolutions and as a dietitian I would rather see people set SMART goals as opposed to resolutions that often just set them up for failure. I think along with the theme of a new year and a better me/you, it would be a great idea to do some personal development. Maybe you aren't interested in your strengths, but what are you interested in? Take time to become a better you as you prepare for 2011!

Steph Wheler

Tuesday, December 28, 2010

Vitamin Water - RD Perspectives

I often receive questions about Vitamin Waters when I am doing sport nutrition presentations. They are becoming more widely available and more people are reaching for them. All too often people are looking for a quick fix rather than turning their life around to create life-long healthy habits. If you eat a well balanced, varied diet you are likely getting the vitamins and minerals that you need from their source. It's important to remember that more isn't always better and vitamins and minerals do have upper limits.

Check out this article in Flare magazine for more information.

Steph Wheler

Wednesday, December 22, 2010

Homemade Hot Cocoa

I love making things from scratch. It lets you have control over the ingredients and I have been known to modify a recipe or two. I came across this comparison of instant hot chocolate and homemade hot cocoa on the Health Castle website, so I thought I would share. When it gets cold outside I know I like to curl up with a warm drink.

Steph Wheler

Tuesday, December 7, 2010

Perfect Plate Prize!

Tell me what your favourite plate of food consists of. I'm not just looking for a favourite food or recipe, but what would be included in the entire meal.

Once you start following the Something Nutrishus blog and submit your favourite plate, you'll be entered to win a Dietitians of Canada Simply Great Food cookbook!
Steph Wheler

Thursday, November 25, 2010

Snacking and Watching

Whether you are sitting down to watch the game, your favourite TV show or a movie - we have become a society that likes to eat and watch. Even when we leave the house we like to eat and watch, that's why there are concession stands at movie theatres, concerts, sporting events, etc. The snack options away from home (hot dogs, chips, candy, buttery popcorn, pop, fries...) are often very high in calories because they are high in fat, sugar, or both. Not only are they calorie dense, but also lacking or low in nutrients.

You have more control over the snacks that you serve at home. If you know you're going to someone's home you can always bring your own snacks to keep that control and create healthy opportunities. Ideally you are taking time to eat snacks in the kitchen rather than in front of the TV. This is mindful eating. When we're busy doing something else (such as watching football) and eating, we don't even notice how much we eat because we aren't paying attention to it. What does this mean - overeating! Also, just like you would portion a meal onto a plate, you should portion your snack onto a plate (or other dish), to create the mindfulness of portion control. If you eat right out of the package you are likely to eat more than if you portioned some onto a plate.

Take time to enjoy the food. When you're watching the game, watch the game. When you're having a snack, have a snack.

As always, my favourite words: BALANCE, VARIETY, and MODERATION come into play. If there are less healthy foods available, don't feel you have to deprive yourself, but balance it out with vegetables, fruits, low fat milk products, whole grains, etc. Practice portion control by splitting a dessert, having a small handful of chips, etc.

Enjoy being around friends and family, and cheer on our Roughriders on Sunday!!

Steph Wheler

Thursday, November 18, 2010

Packages now available!

Check out the something nutrishus website to see the packages now being offered. You can still purchase individual sessions, but packages offer savings and accountability.

Steph Wheler

Tuesday, November 16, 2010

Dietitian vs Nutritionist

Dietitians are often asked what the difference is between a dietitian and a nutritionist and you will find that most dietitians will correct you if you call them a nutritionist. This is a very important distinction for people to understand, so it is a great question to ask.

A Registered Dietitian has completed a Bachelor's degree specializing in foods and nutrition and an accredited internship or a graduate degree. This title is protected by law under provincial legislation so that only qualified practitioners who have met education requirements can use the title Registered Dietitian. This ensures you are getting advice that is current, credible, and scientifically based.

The title 'Nutritionist' is not protected and thus there is no guarantee that the individual has the appropriate education to provide nutrition advice. A Registered Dietitian is required to meet the credentials mentioned above by law.

Your health is important, so make sure you check the credentials of the health professionals you turn to. Visit Dietitians of Canada to learn more about how "Dietitians make the Difference"!

Steph Wheler

Sunday, November 7, 2010

Create a Habit

People are often looking for the newest craze in diets and exercise; what they look for is a quick and easy solution. However, it is a never ending battle and a money making industry. There are no quick and easy solutions!

To create the healthy life you desire, you need to focus on little changes that you can stick with. You need to create habits. I am all for trying new things, and I don't mean that you should always do the same thing and get bored with your food or exercise. I mean get in the habit of walking daily, or adding fibre to your breakfast cereal. Find little things all around you that can make a BIG difference now and in your future. If you create a habit, you will eventually do it without thinking so that you can move on to create another new habit.

What habit are you going to create? I'm working on running 3-4 times per week.

Steph Wheler

Tuesday, October 26, 2010

Recipe ideas

Visit the nutrishus facebook page and add your favourite recipe, cookbook, etc. to our discussion page.

Steph Wheler

Trick or Treat...

Kids in costumes, and candy galore...Most holidays have become extremely commercial and have developed candy/chocolate accompaniments. It seems like Thanksgiving is just arriving and Christmas decorations and candy/chocolate are already lining the shelves. We don't seem to get a break from this toxic food environment. With Halloween this weekend, practice your portion control and healthy eating habits. Halloween candy/chocolate comes in bite size wrappers so it's great for portion control, but CONTROL is the key.

These temptations can make it difficult to stay on track, but if you want a sweet treat, have a moderate amount. As dietitians, we always focus on balance, moderation, and variety. So, maybe on October 31, you have a bit of chocolate, just challenge yourself to only have a little bit, and then come November 1, get it out of the house. If it stays there to tempt you, you are more likely to give in, so practice "out of sight, out of mind."

Focus your attention on time with friend, costume development, and conversations with neighbours.

Steph Wheler

Tuesday, October 19, 2010

Sport Nutrition

As a former high performance athlete, I understand the importance of nutrition as it relates to performance. I always planned to work with athletes, and by owning a consulting practice I am able to work with athletes at all levels of competition. I am looking forward to taking the Dietitians of Canada supplement course to continue to increase my knowledge of this often questioned area as it relates to sport. I also continue to read sport nutrition books in my spare time to stay in the know. Today I am very pleased to announce my recent acceptance as a Consultant for The Sport Medicine and Science Council of Saskatchewan. This will allow me to continue to work with athletes at all levels and to correspond with other Dietitians interested in sport nutrition.

Steph Wheler

Friday, October 15, 2010

The Day Has Come...Blog Action Day 2010

You may have seen my previous post about blog action day. This is the second year that I have participated. I feel that this year's topic is of extreme importance. It is one of those things that we take for granted because we have's WATER. We don't think about all the water we waste and all the water that is needed to produce the luxuries we have. For many people water is scarce, I can't even imagine what that must be like. We need water to live and yet some people waste it while others do not have enough to live. There are many websites discussing the importance of water for health, for the environment, and as a human right. What can you do to help share the water of our world?

Steph Wheler

Saturday, October 9, 2010

Chocolate Chip Pumpkin Muffins

Try this high iron recipe from Dietitians of Canada for a taste of fall. Pumpkin is high in vitamins, minerals, fibre, and antioxidants. Molasses add sweetness as well as minerals (calcium, iron, potassium, copper, magnesium, manganese). The recipe makes 24 muffins.
1 egg
2 cups sugar
1 cup canola oil
1/2 c molasses
14 oz (398 ml) canned pumpkin
3 cups white flour
2 tsp baking soda
1 tsp cinnamon
1 cup chocolate chips
Beat together egg and sugar. Add oil, molasses, and pumpkin. In a separate bowl combine fluor, baking soda, and cinnamon. Add to pumpkin mixture. Fold in chocolate chips. Line muffin pans and bake in preheated 350 F (180 C) oven for 20 minutes.
*To increase the iron further and make it heart health, replace half of the oil with applesauce, substitute 1/2 cup of bran for 1/2 cup of flour, and use raisins instead of chocolate chips.

Steph Wheler

Wednesday, October 6, 2010

Blog Action Day 2010

Last year I participated in Blog Action Day for the first time. I really wanted to participate again this year because the topic is WATER. As a dietitian I know the importance of water for our health and I know that many people are not well hydrated - these are people who have access to clean/safe water. All over the world there are people who do not have access to clean/safe water - this is a basic need for human survival!|Start Petition

Steph Wheler

Saturday, October 2, 2010

Flavours of Fall

I'm the type of person that loves cinnamon, apples, pears, nutmeg, and other similar flavours that I tend to associate with Autumn. I love to see the leaves turn colours and cuddle up with a good book and a warm drink. Treats like chai tea lattes and ginger snaps are right up my alley.

I went out for dinner last night and chose the salmon entree. I was very impressed with the flavour combination and unique sides that the restaurant used. Like my previous post, the meal was low in veggies, but the sides were sundried tomato quinoa, and squash - two sides you don't often see. The flavours of fall were all over my plate and there was a sweetness that was perfect for my sweet tooth. I just loved that it was something different and it felt like a perfect meal for the cool Autumn evening.

Steph Wheler

Thursday, August 12, 2010

New website!

I recently (Summer 2010) started my own nutrition consulting company - Something Nutrishus Counselling & Coaching. Check out the website to learn more about the company and the services I'm currently offering.

I will continue to post blogs, hopefully on a regular (perhaps daily) basis. Watch for foods I'm trying, new recipes, articles of interest, websites to check out, other blogs I read, what's in my library, and on and on and on. This blog will give you a medium to ask questions, post comments, and learn more about me as a dietitian and as a person.

Thanks for reading -
Now go lead a nutrishus life!

Steph Wheler

Friday, March 12, 2010

Diet Restrictions for Health

I'm not talking about your typical 'diet', but there are many people who follow professional advice that involves restrictions for the health of their body. Whether it be a cardiac diet, renal diet, diabetic diet, texture modified diet, etc., etc. it can be difficult to follow the rules.

As one of our assignments this year, we each chose a therapeutic diet to follow for a week - just 7 days! It was quite hard, to not be able to eat what I wanted, when I wanted. I live my life making educated decisions about food, but not THAT restrictive. I can go to the grocery store and still make lots of choices. For some people those choices are limited because their organs are not working normally.

We often think 'diet' = weight loss, when in fact a diet is just a meal pattern. I eat a healthy diet where variety and moderation play a role.

I just wanted to applaud the people who follow restrictive health related diets very closely. I have met so many patients that are such good students and so aware of everything they eat. I know that takes a lot of effort, and I know people often go to those extreme measures when it is sort of a last resort - due to a diagnosis, etc. I just want to say "great job!" We can all learn from the dedication of those people and how much time/thought/effort goes into the food choices they make. Obviously it's hard to be perfect with it, but still, they do a lot.

Why can't we all pay a little more attention to such choices and take the preventative approach rather than the treatment approach?

Steph Wheler