Recipe ideas

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

Steph Wheler
www.nutrishus.com

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
www.nutrishus.com

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
www.nutrishus.com

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 it....it'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
www.nutrishus.com

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.
Ingredients:

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

www.nutrishus.com

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!

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Steph Wheler
www.nutrishus.com

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
www.nutrishus.com

Nutritition advice by Coach Christie - Registered Dietitian

Steph Wheler
www.nutrishus.com