International Women's Day 2011

As a woman and a business owner, I am especially happy to celebrate International Women's Day (IWD). You can find out more (events happening around the world, what people are saying, what IWD is...) on the IWD website.

This year is the 100th anniversary of IWD and the United Nations theme is: Equal access to education, training and science and technology: Pathway to decent work for women.
As a sole proprietor in a science based industry I really feel that this is an important issue. We may not see it as clearly in our great country, Canada, but it is true that women still fight for equality. Through my memberships in the Saskatoon Women's Network and Women Entrepreneurs of Saskatchewan I have had the opportunity to meet many successful women in my own city and province. It is very encouraging to someone like me who is still new to the business world.

Steph Wheler
www.nutrishus.com

Cooking with Couscous

Couscous (pronounced "koos-koos") is a staple grain that comes from North Africa. It is made of granules of semolina (the by-product of milled flour) from durum wheat. Often used as an alternative to rice it is more closely related to pasta made from semolina. Couscous is simple to prepare, can be seasoned or left plain, and can be used in a variety of dishes. The word couscous can refer to the grain as stated above, but it can also refer to a prepared dish made from hard wheat or other grains such as barley, millet, sorghum, rice, or maize.



RECIPE:

Minted Couscous Salad (President’s Choice Whole Wheat Couscous)

1 1/4 c (300 mL) chicken stock

1 c (250 mL) PC Whole Wheat Couscous

1 sweet red pepper, chopped

1/2 English cucumber, diced (skin on)

1 can (19 oz/540 mL) red kidney beans, rinsed and drained

2 green onions, thinly sliced

1/2 c (125 mL) PC Fat Free California Light Dressing

1/4 c (50 mL) coarsely chopped fresh mint

salt and freshly ground black pepper

In saucepan, bring chicken stock to a boil. Remove from heat. Stir in couscous. Cover and let stand 5 minutes. Fluff with a fork. Transfer to large bowl. Cool to room temperature (about 10 minutes).

Stir in red pepper, cucumber, beans, and green onions until combined. Add dressing and mint; toss to coat. Season to taste with salt and pepper. Serve garnished with mint sprig, if desired.

Makes 6 servings.

Steph Wheler

www.nutrishus.com

Dietitians of Canada Nutrition Month 2011

If you are following Something Nutrishus Counselling & Coaching along with Registered Dietitian Stephanie Wheler on facebook, you are likely already aware that March is Nutrition Month! This year's campaign is a continuation from last year and the theme is Celebrate food... from field to table!

The 2010 campaign focused on Canadian farming and agricultural practices, food processing, food labeling, and how these factors impact nutrition. This year the focus has switched to meal planning, purchasing, and preparing foods for the family.

Canadian individuals and families face many challenges when it comes to preparing healthy meals and snacks. Follow Steph this month for recipes, nutrition tips, cooking tips, and ways to overcome barriers to home food preparation.

Steph Wheler
www.nutrishus.com

Yoga for a Cause

Today in Saskatoon you'll find Registered Dietitian Steph Wheler at the Power of Movement Mega Session. The event is a yoga challenge to beat arthritis and autoimmune conditions. Jan Henrikson of Yoga Downtown will be leading the 1 hour class.

If you can't make it to this event you can still donate on the site.

Watch for more events happening in your community!

Steph Wheler
www.nutrishus.com

An Environment to Support Healthy Eating

I recently listened to a podcast from the 2010 Dietitians of Canada Conference. The presentation was called "Changing Food Landscapes" and a Quebec RD, Martine Pageau, was the presenter. Listening to her made me feel that I am becoming more aware of how our environment is working against us. It is no excuse, but how often do people try hard to eat healthy, yet the only option at the rink, at the workplace cafeteria, at the convenience store, etc. is something processed, high in fat, high in salt, high in sugar, or all of the above?!

If the environment doesn't support the changes that people are trying to make, then the people are more likely to give up and/or give in. We seem to feel that our lives are too busy these days, which leaves little time to think about what to eat. If it is difficult to find healthy choices, or if healthy choices are far more expensive, then most people will not choose them.

I remember that having pop or chips was a treat as a child, yet now we see them as regular items in people's meals/snacks. They seem to be available everywhere! People don't have to eat "perfectly" healthy, but the proportion of healthy food should far outweigh the proportion of so called "junk" food (foods of little or no nutritional value).

As a dietitian I work to help people make healthier choices in their lives, but we need to speak up as a society in order for those healthy choices to be the simple, easily accessible choices.

Steph Wheler
www.nutrishus.com

Advance Your Cooking Skills

Valentine's Day can be a time to overindulge in chocolate - I was quite surprised to be taken to a cooking class in Saskatoon as my gift this year (and yes dessert did involve chocolate!). My fiance and I both enjoy cooking - so it was great to get some one-on-one time with a professional chef and learn some new skills and new flavour combinations.

As a dietitian I am always interested in learning more about food and I felt it was a great way to spend time together while learning something new. I think we sometimes get stuck in our routine meals, so it was great to have an expert give us new ideas to keep the variety alive! We have plans to go back and continue our cooking education.

If you are interested in checking out the classes, you can visit Simon's website our facebook page to find out more.

Steph Wheler
www.nutrishus.com

There is such a thing as TOO MUCH!

You may remember a previous post about vitamin waters. This is along the same lines. An article in today's paper discusses the high levels of vitamin A in some drinks such as FUZE. I am often concerned about the new lines of vitamin waters/drinks since we get these nutrients from the foods that we eat. If someone eats a well balanced diet with variety they should have no problem meeting their daily requirements. These drinks which are considered to be natural health products have different rules and can be sold with department issued exemption numbers since Health Canada has a backlog of license applications. The issue is when the fortification leads people to consume nutrients above and beyond the tolerable upper intake levels.

If you're drinking fortified juices/waters/beverages, take time to look at the contents and % DV to see how much you're getting. Use these products with caution and in moderation.

Steph Wheler
www.nutrishus.com