What RDs Do: Robin Arora-Desilet, RD

ROBIN ARORA-DESILET

RADNUT

for something nutrishus

Having worked in BC and Alberta, Robin recently moved back to BC and as an entrepreneur is of course always looking for new opportunities. I had the pleasure of meeting her in person at the Dietitians of Canada conference in Winnipeg this year. I agree with Robin that our environment needs to be a focus is we're going to successfully change behaviours and support healthy habits. We're lucky this research-minded dietitian turned her back on microbiology and she's another interviewee that loves breakfast! 

Why did you become a RD?

I was always interested in health and nutrition, what drew me to dietetics was my passion for learning and understanding how we can prevent disease. Genetics does play a role in our health, but it’s what we do, how we live, and our psychological health that can be the “trigger” that prevents, delays, or promotes disease.

What area of dietetics do you work in?

I’m the founder of RADNUT, an online company offering support services for those struggling with allergies, weight management, diabetes, digestive and heart health issues. I also create recipes, enjoy food photography, write for Yahoo Canada and other companies, speak at health fairs and conferences, and I love developing specific, interactive, thought-provoking group nutrition workshops.

How would you explain what you do?

Hectic, exciting, challenging, nerve-wracking, messy, creative, and so much fun!

What are your ‘typical’ daily/weekly tasks?

I’m often busy developing recipes and writing evidence based articles for RADNUT. I also contract services to write or develop recipes for other blogs or online platforms. Recently I moved back to beautiful British Columbia, and am in the process of developing unique RADNUT client services, so stay tuned because exciting things are coming!

What has been your career path?

In my younger years I thought I wanted to be a researcher and completed a degree in microbiology. After I realized that I didn’t want to be a microbiologist and was passionate about preventing disease through nutrition, so I fled to the Dietetics program at UBC.

When I became a dietitian, I first worked with a remarkable team at the BC Cancer Agency to support patients through their cancer treatment. Our team was also involved in exciting ongoing research looking into how nutrition can support cancer patients. I also enjoyed my time as an inpatient dietitian, especially when I covered the surgical wards. I’ll never forget my glossectomy and colectomy patients. To have parts of your body removed and then slowly regain normal function is an amazing progression to be part of!

Recently I worked with the Edmonton Southside Primary care network where I launched in-clinic diabetes and healthy eating workshops and also supported patients in managing heart disease, allergies, diabetes, gastrointestinal, weight issues and anything else you could think of! 

Additionally, I’m the founder of RADNUT, and now I’m back in Vancouver, B.C. Life is an exciting whirlwind sometimes!

What advanced education or special training do you have?

I have a degree in microbiology, which makes a lot of my practice heavily based in research. I’ve also attended allergy training workshops and have been lucky enough to work and train with some of the most highly respected and experienced oncology nutrition, weight management, and outpatient dietitians!

In an ideal world, what does the industry look like 5 years from now?

No more fad diets, self-love and acceptance, focusing on what benefits our bodies in the long-term. How about magical funding for nutrition research? Tighter restrictions on food advertising, maybe even promoting advertising for healthy food, and creating environments where healthy choices are the easy and normal choice!

What makes RDs unique/different from other nutrition/wellness professionals?

RDs have been through a rigorous 4-5 year program involving a minimum of 1 year of internship (more about Internship Routes in Canada). We understand how the human body functions and changes over the lifespan. We do not encourage fad diets or unsustainable methods to get where you want to be. We’re realistic, share the evidence-based truth, and will support you on your journey for the long-run.

What is your favourite meal?

Breakfast! Specifically heuvos rancheros! I love beans because that’s all my vegetarian mother fed us, along with home-made salsa, eggs, and cheese...I’m already drooling!

What tip(s) would you give to our readers?

If something feels off, wrong, or too difficult and extreme, listen to that feeling. Build a connection with your body to understand what nourishment it needs instead of ignoring it and following an over-restricted diet that makes you 'hangry' and miserable! Work with your healthcare team and family to figure out what is do-able, sustainable, and what makes you healthy and happy for life.

More about Robin:

Website: RADNUT
Twitter: @RADNUT_
Instagram: @radnut_
Facebook: RADNUT

Thanks Robin! Find out more about What RDsDo.

If you're a dietitian that would like to be featured, email me for the details!

Soft Seedy Breakfast Bar {ReDux}

It felt like this month's theme Break Out of Breakfast Boredom was right on point for me. I've been playing around with a few different breakfast just for fun and to see what our daughter would like. I had tried a few bars, so that was an easy choice for my recipe. I was inspired by a Canadian lentils/Pulse Canada kid recipe as well as ones from the lean green bean and Oh She Glows.

I wasn't feeling bored with breakfast, but I typically like to try different ideas to discover new favourites, have recommendations for others, and just because I enjoy spending time in the kitchen. I do love breakfast as well!

The Redux theme description we were challenged with was: Cooks aren’t always pressed for time in the mornings – they just need new ideas. Think mug cakes, smoothie bowls, breakfast cookies and more. Show us the healthy way you wake up your breakfast – or wake up just for breakfast!

I like breakfast to be nutritionally dense and usually include some kind of protein and fruit with mine. Our daughter hasn't tried many nuts and seeds yet due to her lack of teeth, so I thought a soft breakfast bar would be a good place to start. I even worked on these first thing in the morning during the week.

Soft Seedy Breakfast Bar

Makes 12 bars

Ingredients

1 1/2 cups rolled oats (I used large flake)

2 Tbsp hemp hearts/seeds

2 Tbsp chia seed

2 Tbsp sunflower seeds

2 Tbsp pumpkin seeds

2 Tbsp sesame seeds

1/4 tsp salt

1/2 tsp cinnamon

2 ripe bananas (about 1 cup), mashed

1/2 cup cooked red lentils

1/4 cup peanut butter

1/3 cup honey

1 tsp vanilla

Directions

1. Preheat oven to 375F.

2. Line a rectangular pan (I used a 7" x 11" one) with parchment paper. 

3. In a large bowl combine oats, seeds, salt and cinnamon. In a separate bowl, combine lentils and bananas, set aside. 

4. Melt peanut butter and honey in a saucepan over medium heat until smooth and softened. Remove from heat and stir in vanilla. 

5. Combine oat and seed mixture with lentil mixture. Slowly stir in peanut butter/honey until well combined. 

6. Spread in pan and press firmly. Bake for 20-25 minutes until starting to look golden brown. Cool completely and cut into 12 bars. 

 

I was surprised how soft the bars stayed. They're not overly sweet and our little one seems to enjoy them too.

Happy Sunday and enjoy your breakfast! Don't forget to check out the links below for more ideas/recipes.

Cheers,
Steph Langdon, RD
www.nutrishus.com

An InLinkz Link-up

Lime Coconut Granola {Recipe ReDux}

With my recent post about health guidelines, I was also reflecting on how I'm a rule follower and a recipe user for the most part - which is one reason I joined the monthly Recipe ReDux challenge in the first place - to challenge myself in the kitchen. This month's challenge was: DIY Kitchen Essentials - What favorite kitchen staples do you now make from scratch – but in the past you purchased? Show us your best DIY recipe for keeping cupboards, fridge or freezer stocked with healthy basics. Think homemade frozen waffles, salad dressing, broth or other kitchen essentials.

I had quite a few ideas for this one - pancakes (I love pumpkin ones and will freeze a big batch), muffins (which I enjoy baking, but didn't really purchase in the past anyway), soup (we make a wide variety versus buying), chili (but my husband often makes it and it's never the same), pasta sauce (although we still buy it at times), so I landed on granola as it is a staple in our house these days. The most recent recipe I tried involved lentils, but I was inspired to use lime when I received my Food & Nutrition magazine in the mail and thus we have Lime Coconut Granola.

We make parfaits with fruit and yogurt as a quick, on the go breakfast or I sprinkle it on a smoothie for a smoothie bowl. It keeps well and is a staple that can easily be changed with just a few different ingredients which is also helpful for using up things that you have on hand.

Serves 4-6
Ingredients
1/2 cup large flake rolled oats
1/4 cup shredded coconut
1/2 cup nuts/seeds of choice (I used pumpkin seeds/pepitas, pecans, and walnuts), roughly chopped
2 Tbsp hemp hearts
2 Tbsp wheat germ
zest of a lime (~ 1 Tbsp)
1 tsp lime juice
1 1/2 Tbsp honey
2 tsp canola oil
1/4 cup raisins

Directions
1. Heat oven to 350F.
2. Line a pan with parchment paper.
3. Place coconut, nuts/seeds in a pan and lightly toast over medium low heat. Set aside.

4. Combine oats, coconut, hemp heart, and wheat germ in a bowl. Add toasted items and stir to combine.

5. Add zest, juice, honey, and oil, combine well.

6. Spread evenly on pan and bake for 15-20 minutes.

7. Sprinkle with raisins and cool.

Check out other recipes below and let me know the staple you now make from scratch in your home.

Cheers,

Steph Langdon, RD

www.nutrishus.com

   

    An InLinkz Link-up

   

Chocoats {Redux}

I'm now 3 months into motherhood and starting to get into the swing of things. Right now my meal planning, food prep, and blogging have definitely been affected by our new addition. I am even more into leftovers because I don't always have time to start from scratch when she needs me. This month's Recipe Redux theme was: Favorite Chocolate Matches - Does your chocolate need a friend? This month’s posting will be after Valentine’s Day, so you may have a bit of extra chocolate around. What’s your favorite chocolate match? Be it traditional peanut butter or something more exotic like cayenne + chocolate. Show us your favorite healthy chocolate combo recipe.

I kept things fairly traditional and aimed to create a quick breakfast that could be reheated and enjoyed during a busy work week or for a busy parent with little ones (or for whatever else keeps you busy these days!). We know that breakfast is a great way to get energy for the upcoming day and a chance to get in needed nutrients. See below for my Chocoats for a warm way to start your day.

Oats are a great whole grain to start the day with and since it's heart month it's good to remember that they can help with cholesterol and blood pressure. Adding peanut butter and berries adds some fat, protein, and fibre to help get you through the morning. The blueberries add a bit of sweetness and antioxidants which are great this time of year when colds and flus are still going around. With the added cocoa and coconut I feel like this reminds me of the haystack cookies we had when I was growing up.

Chocoats
Serves 4


Ingredients
1/3 cup rolled oats
1/2 tsp salt
2 Tbsp cocoa
2 Tbsp brown sugar
2 Tbsp peanut butter
Toppings optional (blueberries, milk, coconut)

Directions
1. Bring 3 cups of salted water to a boil.
2. Stir in oats, return to a boil, reduce heat and simmer 20-25 minutes.
3. Stir in cocoa, brown sugar, and peanut butter.
4. Serve with toppings of your choosing, or cool and refrigerate for leftovers.

Enjoy your weekend and the recipes below!
Steph Langdon, RD

An InLinkz Link-up

Grilled Fruit Chia Pudding {Recipe ReDux}

I hope you're been enjoying a great July so far and all the flavours of the season. This month's ReDux theme is A Spirited ReDux:
From plain Jane vanilla extract to fancy-pants elderflower liqueur, we like to keep a little liquor in the kitchen. Show us how you like to cook, bake or mix-it-up with spirits, extracts and other alcohols. A splash of vodka makes summer sauces shine – and liqueurs brighten desserts: What’s your healthy recipe with spirit?

 

I was inspired to combine grilled fruit and chia pudding since I enjoy fruit and chia with yogurt on a regular basis. Grilling allows you to spend time outside and brings out the sweetness of fruit.

 

Last summer we had a delicious grilled pineapple dessert made by a dear friend, and at a foodie night I think it was a cajun/creole theme) we enjoyed bananas foster - these were the flavours I was thinking of for this recipe. I wanted to make something 'summery' and somewhat healthy. You can definitely play around with the spices and spirits used in the chia pudding and try different fruit on your grill.

 

Grilled Fruit Chia Pudding
Makes: 4-8 servings (depending on portion size)

Ingredients 
Pudding
1 1/2 cups almond milk
1/2 cup plain greek yogurt
1/3 cup chia seeds
1/4 tsp nutmeg
1/4 tsp allspice
1 tsp almond extract

Fruit
oil for grilling
2 peaches, cut in half, pit removed, and sliced again to create 8 circular pieces
1 pineapple, cut into 1/2" slices (you should get 4-6 slices)
2 bananas, peeled, cut in half length-wise and width-wise for 8 slices

Directions 
1. Prepare the chia pudding the night before you plan to use it. Combine all pudding ingredients. Mix well. Cover and refrigerate overnight.
2. Wash and slice fruit as above. Heat barbeque to medium heat and brush lightly with oil. Place sliced fruit on grill (as much as you can fit). Turn 45 degrees after appropriate cooking time (below) to get nice grill marks. Then flip once, grill, and turn 45 degrees. Remove from heat.
       Grill times: peaches 2-3 minutes (8-12 total), pinepple 3-4 minutes (12-16 total), banana 1-2 minutes (4-8 total)
3. Place fruit in 4-8 dishes. Remove chia pudding from fridge, stir, and spoon over top. Enjoy!

This is great as a dessert or as leftovers for breakfast. As always, see below for fabulous recipes from other reduxers.

Happy grilling, happy summer!
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

An InLinkz Link-up

P is for Pairing #3 {ReDux}

Earlier this week I created an indulgent pairing with my CranBacon Cheese Ball & Crackers, and a kid-friendly pairing with my Toasty Tasty Trio to enjoy with in-shell pistachios. Today I have a light pairing, that I think makes a great breakfast, and then I have one more I'd like to share tomorrow, so make sure you come back to see what I've created, and what the other Recipe ReDux dietitians are up to!

Please note that I received free pistachio samples from the Pistachio Health Institute mentioned in this post. By posting this pairing I am entering a contest sponsored by Pistachio Health Institute and am eligible to win prizes associated with the contest. I was not compensated for my time.

I struggled to name this pairing (and didn't take my husband's advice to call it Sharon - no reason, just because). However, it includes in-shell pistachios, protein packed pancakes, berries and a bubbly drink, so I decided to call it The New PB. 

 What's in The New PB?

In-shell Pistachios + Raspberries + Mini Pancakes + Honey + Carbonated Water & OJ

I love breakfast foods, but to keep things light, I made the pancakes with oats, cottage cheese, eggs, vanilla, and cinnamon, and then I made them small. In-shell pistachios are already shown to help us with portion control, but smaller servings and smaller dishes can also help us out.  

To make the mini pancakes, combine 1/2 cup cottage cheese with 1/2 cup dry oats, 2 eggs, 1/2 tsp of vanilla extract, and 1/2 tsp of cinnamon. Blend ingredients together with a hand-blender (or actual blender or magicbullet, etc.) until smooth.  Heat a grill or frying pan to medium-low.  Once warm, add about 1/8 cup of batter for each mini pancake. Watch for them to release from the pan (about 2-3 minutes), then flip and cook for another 2 minutes or so.  This makes about 10 mini pancakes.

Serve with raspberries and drizzle with honey (optional, since the vanilla and cinnamon already provide sweetness). I used a toothpick to hold 4 pancakes together.

I paired this with carbonated mineral water with a splash of orange juice, but you could also use prosecco and orange juice for a more indulgent treat.  You only need a splash of juice for colour and a bit of taste to keep it as a refreshing accompaniment. This pairing gives you warmth, sweetness, lightness, crunch, a bit of saltiness, and a refreshing finish.

Perhaps a great romantic way to start your Valentine's Day next week,

Enjoy!

Steph Langdon, RD

something nutrishus counselling & coaching

www.nutrishus.com

An InLinkz Link-up

Labor-less Long Weekend

It's the last long weekend of summer, so I'm going to focus on enjoying it (and I will not talk about winter - after 30 years, I know it's coming!).  Long weekends can mean sports camps, road trips, family gatherings, taking in local events, etc.  I will make the most of mine by attending our fireworks festival, attending my grandparent's 60'th wedding anniversary celebration (I wonder what the world will be like in 2072 for mine?), hanging with my family at the cabin, kayaking, playing frisbee, and of course - enjoying some great food!  There's always food at family gatherings!

Some of you may be making last minute preparations to send the kids back to school, so a little meal planning or big batch cooking this weekend will come in handy.  Your children might not be ready for the morning rush to get dressed, fed, and off to class; but we know how important it is for them to start the day off right!

With the long weekend and back to school on our minds, I thought I'd post about breakfast today.  I am truly a breakfast lover - I thoroughly enjoyed the odd 'pancakes for supper' when I was young.  Today, my husband would tell you that I love pancakes, crepes, eggs, fruit salad, etc.  A go-to pancake recipe I use is from Dietitians of Canada Cook!  To me it has a fall flavour because of the pumpkin, cinnamon, allspice and ginger - yum!

Pumpkin Pancakes

Serving size = 2 pancakes

• Preheat overn to 200°F (100°C)
• Makes eighteen 3- to 4-inch (7.5 to 10 cm) pancakes

1 cup	(250 mL)	all-purpose flour
1 cup	(250 mL)	whole wheat flour
3 tbsp	(45 mL)	lightly packed brown sugar
2 tsp	(10 mL)	baking powder
1 tsp	(5 mL)	baking soda
1 tsp	(5 mL)	ground allspice
1 tsp	(5 mL)	ground cinnamon
1/2 tsp	(2 mL)	ground ginger
1/4 tsp	(1 mL)	salt
1		egg
1 1/2 cups	(375 mL)	1% milk
1 cup	(250 mL)	pumpkin purée (see tip, at right)
2 tbsp	(30 mL)	canola oil
1 tbsp	(15 mL)	white vinegar
		Vegetable cooking spray

1. In a large bowl, combine all-purpose flour, whole wheat flour, brown sugar, baking powder, baking soda, allspice, cinnamon, ginger and salt.
2. In another large bowl, whisk together egg, milk, pumpkin purée, oil and vinegar. Add to flour mixture and stir to combine.
3. Heat a griddle or large nonstick skillet over medium heat. Spray lightly with cooking spray. For each pancake, pour 1⁄4 cup (60 mL) batter onto griddle and cook for about 2 minutes or until bubbly around the edges. Flip and cook for 2 minutes or until golden brown. Transfer to a plate and keep warm in preheated oven. Repeat with the remaining batter, spraying griddle and adjusting heat between batches as needed.

Pancakes are a usual occurrence at our cabin and since it's the long weekend, you may be doing a larger breakfast or brunch.  Aim to include a variety of fruits (raspberries, strawberries, blueberries, apples, bananas) with the meal - or add them into your batter.  Some people like to switch up their flours, add ground flaxseed/wheat germ/oats, etc. Also try to include a healthy protein to keep you satisfied longer and prevent you from having a pile of hot cakes and syrup on your plate.  Try a glass of milk, greek yogurt, scrambled/poached/boiled egg, peanut butter, cottage cheese, etc.

Knowing that it will be a busy week ahead, you can plan to make extra pancakes to refrigerate or freeze.  They are great quickly toasted in the morning.  The trick is to set them aside so you don't end up eating them all for breakfast/brunch this weekend!

I also recently tried overnight chia breakfast oats from Dietitian Debbie - a fellow Recipe Redux contributor, and they're a great quick breakfast as well - we served ours with blueberries and greek yogurt.  Another new find I wanted to share is a Red Lentil Waffle recipe from Canadian Lentils that I am looking forward to trying.

What do you add to your pancakes/waffles/brunch to make them/it healthier?

Enjoy your weekend!
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

MMMarvelous Moms

Since I'm posting a muffin recipe today, I thought I'd add a 'mmmm' throwback to the days of food court mmmarvelous muffins.  I've been playing around with my husband's camera as I learn more about food photography and have also been enjoying some free time to try a few new recipes.  I have a cooking session with athletes coming up and always like to challenge them with unfamiliar foods.  We won't be making this recipe this time, but with Mother's Day on Sunday, I thought it might make a nice addition to your breakfast/brunch.  Rather than showering her with chocolate, shower her with whole grains, a variety of colours of vegetables and fruit and lean proteins (doesn't that sound delicious?!).  I'm thinking greek yogurt, with a variety of fresh berries and homemade muffins, scones, or granola - perhaps served with her favourite cup of coffee or tea.

May is also love your lentils month, so this recipe hits the spot!

Cranberry Lentil Muffins
Makes 12 muffins

2 cups (500ml) whole wheat flour
1 1/2 tsp baking powder
Dash salt
1/2 cup (125ml) margarine, unsalted, melted
3/4 cup (175ml) sugar
2 eggs
1 cup (250ml) lentil puree
3/4 cup (175ml) orange juice
Zest of whole orange
1 1/4 cups (300ml) whole cranberries, unsweetened, frozen

Directions:
1. Preheat oven to 375F (190C). Prepare muffin tins with large muffin cup liners or lightly grease sides of tin.
2. In a medium bowl, stir together flour, baking powder and salt.
3. In a mixing bowl, blend together margarine, sugar, and eggs.  Add lentil puree, orange juice and zest.
4. Fold in dry ingredients until just blended and add cranberries.
5. Spoon mixture into prepared pan filling cups 3/4s of the way full.  Bake 20-25 minutes or until toothpick inserted in centre of muffins comes out clean.

Feel free to share you weekend meal plans and how you're going to celebrate the marvelous moms, mothers, grandmothers, mothers-in-law, etc. in your life...

Happy Mother's Day!

Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Quinoa Breakfast

I searched old blog posts for this recipe yesterday, but it seems that I haven't shared it with you yet!  I enjoy it every once in a while to mix up my morning routine.  I cook the quinoa according to the directions, but I tend to add whatever fruit and nuts I have around.  This morning I added about 1/2 cup of pomegranate seeds and 5 or 6 pecan halves.  Feel free to get creative with it!

 

Cold Quinoa Salad

4 Servings

Ingredients

1/2 cup

water

1/2 cup

apple juice

1/4 tsp

cinnamon

1/2 cup

quinoa, (dry measure), well rinsed and drained

1 large

apple, diced

60 ml

cranberry, dried, sweetened, optional

4 tbsp chopped

walnuts

2 cups

yogurt, fruit or vanilla, fat-free or low-fat

Directions
Place water, apple juice, cinnamon and rinsed quinoa in a saucepan and bring to a boil over high heat. Reduce heat, cover and simmer until all of the liquid is absorbed, approximately 15 minutes.

Cool, transfer quinoa to a large mixing bowl and refrigerate, covered, at least 1 hour.

Add apples, dried cranberries and walnuts to quinoa. Mix well. Fold in yogurt. Serve immediately.

Enjoy!
Steph Wheler, RD
something nutrishus counselling & coaching
www.nutrishus.com

School Smarts - Breakfast & Lunch

Heading back to school may mean your family is rushing in the morning, but it may also mean that lunch needs to be packed and eaten at school.

To continue to develop healthy eating habits in your family take the time to plan and prepare for the school and work week. Make sure the entire family eats breakfast and that healthy options are stocked in the fridge, freezer, and pantry.

Breakfast is important for starting your day and providing the fuel your body and mind require. Choose 3 of the 4 food groups to help meet your daily nutrient requirements. Eating breakfast also promotes a healthy weight and helps people concentrate at school or work.

Lunch is key to get the fuel you need for the afternoon. If your child isn't eating what you pack for them, try involving them in the process so that they can choose what's going in their lunch bag (you can provide the healthy choices they pick from). The dietitians at EatRight Ontario also suggest having your child make a list of their favourite foods from each food group so that you can create your grocery list. Similarly to breakfast, you should aim for at least 3 (if not all 4) of the food groups for a healthy, well balanced lunch.

Steph Wheler, RD
something nutrishus counselling & coaching
www.nutrishus.com

Buckwheat Breakfast

I tried this recipe, Buckwheat Sunrise, from Company's Coming Whole Grain Recipes a little ago, but I guess I forgot to share it with you! It is designed to be an alternative to your morning oatmeal.

With a whole grain, dried fruit, and nuts, this breakfast option has you hitting three food groups. It's also a breakfast you can make the night before and have ready for you in the morning, which is great especially if you're often rushed in the morning.



Ingredients
1 1/2 c water
1 c whole buckwheat (I found it at the Bulk Barn)
1 tsp orange zest
1/4 tsp salt

1 c orange juice
1/3 c chopped dried apricot
1/3 c dried cranberries
3 Tbsp liquid honey

1/4 c slivered almonds, toasted

Combine first 4 ingredients in medium saucepan. Bring to a boil. Reduce heat to medium-low. Simmer, covered, for about 15 minutes, without stirring, until buckwheat is tender.

Add orange juice. Stir. Add next 3 ingredients. Stir. Transfer to medium bowl. Cool at room temperature before covering. Chill for at least 6 hours or overnight until apricot and cranberries are softened and liquid is absorbed.

Add almonds. Stir. Makes about 3 cups.

1 cup = 367 Calories, 6.1g fat (3.3g Mono, 1.6g Poly), 0mg cholesterol, 76g carbohydrate, 6g fibre, 8g protein.

Steph Wheler
www.nutrishus.com

Surviving Your Business Meals

By Stephanie Wheler, Something Nutrishus Counselling & Coaching
For the Saskatoon Women's Network June/July Network News

As a member of SWN you have the opportunity to attend monthly breakfasts and lunches and depending on your line of work you may be attending numerous other business meetings that have food present. A busy life often means that someone else is preparing our food. You may find yourself away from home or on the road needing to eat out or quickly grab a bite. While it might be a treat to have food provided, you also want to think about what you are putting into your body.

A busy life means that you ask your body and mind to do many things on a daily basis. Providing yourself with proper nutrition will give you the energy to keep going, accomplish the tasks at hand, and maintain your health. The key words I use as a Registered Dietitian are VARIETY, MODERATION, and BALANCE. How can you apply these to healthy choices at business meals?

- In a buffet situation – take a look at all the offerings before starting and fill half your plate with salads and vegetables.

- At a restaurant – ask for what you want such as a baked potato or salad instead of fries.

- On the go – keep healthy snacks with you (fruit, veggies, yogurt, trail mix, canned tuna, peanut butter and whole grain bread/crackers).

- For less fat and calories choose foods that have been baked, barbecued, grilled, roasted, poached, steamed, and broiled.

- Portion control – servings are often large when eating out so choose to share with a colleague, order the children’s size, or take half home with you.

- Drink smart – pop and sweetened beverages provide empty calories; opt for water, milk, 100% fruit juice, and vegetable cocktails instead.

Smart choices are often available although sometimes you have to go looking for them. If you indulge at one meal, try to make healthier options at your next meals. Work at finding a balance for your overall eating pattern – one meal won’t make or break you!

Steph Wheler

www.nutrishus.com

Moms Deserve the Best

This Mother’s Day why not show your mom how special she is with a healthy and tasty breakfast! Whether you serve her breakfast in bed or gather the family around the kitchen table, your mom is sure to welcome a break from cooking. You don’t have to be a master chef; you just need to plan ahead so you have the ingredients you need.

Eating breakfast is part of a healthy diet and gives your body the energy it needs to get started after a night of rest. A healthy breakfast includes at least three of the four food groups (Vegetables and Fruit, Grain Products, Milk and Alternatives, Meat and Alternatives). To get the most nutritional value, choose:

• Whole-grain carbohydrates (like breads, cereals, and waffles).
• Lean protein or low- or non-fat dairy (like eggs, yogurt, cheese, milk, and tofu).
• Healthy fats (nuts, seeds, flaxseed, and healthy oils).
• Fruit, 100% fruit juice, and/or vegetables.

Make your mom’s day special by changing things up from her usual cereal or toast. Try a new recipe or add variety and visual appeal with different colours and textures. Choose your menu ahead of time so you know when to get up and start preparing.

Mother's Day Breakfast Ideas

Here are some suggestions for a simple, yet impressive, Mother's Day breakfast:

• Yogurt parfait: Layer low-fat yogurt, granola, and mixed berries in a tall, clear glass.
• Whole-grain waffles (homemade or frozen) topped with sliced bananas, toasted pecans, and warm maple syrup.
• Mango smoothie: Toss a cut-up mango, low-fat yogurt, mango or orange juice, and a handful of ice into a blender. Serve with whole-wheat toast spread with almond butter.
• Breakfast burrito: Stir-fry cut-up vegetables, like onions, zucchini, and red peppers, until tender. Add beaten eggs (or egg substitute) and stir until cooked. Top with shredded cheese and wrap in a whole-wheat tortilla. Serve a fruit salsa on the side.
• Bagels and cream cheese: Top a fresh whole-grain bagel with low-fat cream cheese, sliced salmon, sliced tomatoes, chopped red onion, and a few capers. Serve with half a pink grapefruit or fresh-squeezed grapefruit juice.
• Berry ricotta toast: Toast two slices of whole-wheat bread. Top with part-skim ricotta cheese and fresh berries.
• Fruity French toast: Make French toast special by adding cinnamon to the batter. Top with a dollop of vanilla yogurt, sliced fresh fruit, and a drizzle of maple syrup.
• Egg "Mock" Muffin. Toast a whole-wheat English muffin. Cook one egg and place it on the muffin. Then top with prepared turkey bacon or Canadian bacon and a slice of cheese for a faster than fast-food breakfast.
• Apple pancakes: Add a cup of chunky applesauce and a teaspoon of cinnamon to your favorite pancake batter. Top cooked pancakes with apple butter or maple syrup and toasted walnuts.
• Heart eggs: Using a heart-shaped cookie cutter, cut out the center of a slice of whole- grain bread. Spray both sides of bread with cooking spray and place in saute pan over medium heat. Crack an egg into the center hole, cover the pan, and cook until done as desired. Serve mom one or two heart eggs with a fruit garnish.
• Cottage cheese crunch: Start with a clear glass bowl. Layer sliced fruit, such as peaches and bananas. Then add a layer of low-fat cottage cheese, and top it off with mom's favorite whole-grain cereal.
• Cranberry nut oatmeal: Make instant oatmeal according to package directions. Top with dried cranberries and toasted nuts for a delicious, cholesterol-lowering breakfast.

Adapted from Kathleen Zelman, MPH, RD, WebMD, 2007.

Steph Wheler

www.nutrishus.com