Get Ahead with Good Nutrition

Watch out world - university students are preparing for final exams yet again!  What this means will definitely depend on the individual characteristics of the student.  For some, it will mean free time because lectures are all done.  For others it will mean locking themselves in the library for the next 3 weeks.  Even though it may not seem like a priority, it is important for students (and student-athletes) to stay healthy during this time.  Many university athletes train hard during the off-season and need to ensure that exam stress doesn't affect physical performance, recovery, or healthy food choices.  That means taking time to grocery shop, prep a big batch or two, hydrate, move your body, get fresh air, and allow your brain to rest. 

If you're eating unhealthy snack foods and relying on caffeine at all hours of the day you will likely get run down and not be efficient when you do spend time with your books.  I still struggle with balance in my life, but I know that clearing my head and/or working out and providing my body with water and nutritious foods allows me to be more productive.  When exams end and you're ready to be free for the summer, you don't want to be sick in bed with no energy left.

Focus on a variety of colourful vegetables and fruit to provide important nutrients and fibre.  By including lean proteins and healthy fats you will stay full for longer and be able to make it to the next study break without crashing and wishing you had a bag of chips or candy.  Yes, you may be strapped for time, but buddy up and have a potluck for a mental/social break or take turns cooking to help whoever is cramming at the moment. 

The government of Alberta has a few tips about managing exam time, which includes scheduling snack breaks and eating breakfast the morning of your exam(s).  They also have links about dealing with exam stress and anxiety.

 I know you don't want to forget the class material, but don't forget to take care of your health and wellbeing!

Good luck!

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

Crunch on this!

Looking for a new snack to change up the 'ol routine?  Earlier this month, I was at the Saskatoon Farmer's Market with a fellow dietitian to celebrate/support Nutrition Month.  I realized that I didn't post the recipe yet, but it's still March (so it's still Nutrition Month).  We served up roasted chickpeas and had many rookie chickpea eaters who were quite impressed.  I know I enjoy experimenting in my kitchen and my guinea pig husband may or may not always be pleased.  He tried these and liked them too.

We made ours with chili powder, cumin, and garlic powder, but just like with popcorn, you can change up your herbs and spices and or used roasted garlic, fresh herbs, honey, etc. to create a different flavour.  This is a great time to try flavours other than salt as well.  There are many recipes out there, but we based ours on Pulse Canada:

Ingredients

1 L (4 cups) cooked chickpeas

OR

2- 540 ml cans (2- 19 fl oz cans) chickpeas, rinsed and drained

45 ml (3 tbsp) canola oil

125 ml (1/2 cup) preferred spices (cajun, curry, garlic...)
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Directions

PREHEAT oven to 400˚F (200˚C).

COMBINE all ingredients in medium bowl and spread onto parchment paper or greased cookie sheet.

BAKE for 30 minutes. Stir.

BAKE another 20 minutes, stirring every 5 minutes. Let cool and enjoy!
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Nutrition Facts

Based on a serving of 1/2 cup

Energy: 256 calories

Protein: 9 g

Fat: 13 g

Saturated Fat: 1 g

Carbohydrates: 29 g (10%)

Fibre: 5 g (20%)

Sodium: 8 mg (0%)

Potassium: 330 mg

Vitamin C: 2 mg (3%)

Folate: 149 mcg (68%)

Calcium: 48 mg (4%)

Iron: 3 mg (17%)

Calories from Fat: 46%

It's great way to get a low sodium source of protein into your day as well being as a source potassium, a good source of fibre, and an excellent source of folate.

How will (or do) you flavour yours?

Happy snacking!

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

Where to Start?

If you're following a dietitian in your life, then I'm sure you know that March is Nutrition Month!  This year, Dietitians of Canada's theme is Best Food Forward: Plan, Shop, Cook, Enjoy!

In the Spring of 2012 Dietitians of Canada conducted an Ipsos Reid poll and more  than 2000 adults across Canada were surveyed online about their grocery shopping habits and they told us that:

• 63% of Canadians struggle with making healthier food choices in the grocery store at least half the time they shop; more than one third struggle at least 75% of the time.
• 37% plan meals in advance.
• 67% of Canadians prepare a grocery list before going shopping for food; that is they always or very often write a list.
• 52% of Canadians always or very often read the nutrition label on a food before purchasing. Only 11% rarely or never read labels.
• 58% of Canadians report that they always or very often cook a balanced meal for themselves or their family. 


I work with many clients on the initial steps of planning - the grocery list, choosing recipes, and going grocery shopping.  One thing I find very useful in my own life is picking out recipes ahead of time.  This helps me budget and make sure I have the right ingredients available.  I often plan for leftovers to help get us through a busy week.  A few of my favourite (go-to) cookbooks right now are:

• Dietitians of Canada Cook! (which I still have a few copies of - let me know if you're interested...)
• Jamie Oliver's Food Revolution 
• Janet and Greta Podleski's Looney Spoons 
• Dietitians of Canada Simply Great Food 
• and of course the internet (and Pinterest!)

I haven't asked you a question in awhile, so here it is:


What is your favourite cookbook or recipe source?


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

It's Almost March...

...and that means Nutrition Month!

I wanted to share an update I received from Dietitian's of Canada about Nutrition Month 2013:

Makeover Your Grocery Cart!

Dietitians of Canada Celebrates Nutrition Month in the Grocery Store

TORONTO, ON – February 25, 2013.  This March, Dietitians of Canada is asking Canadians to put their ‘Best Food Forward’ and ‘Plan Shop Cook Enjoy!’ – in celebration of Nutrition Month 2013.  Nutrition Month is dedicated to serving up practical advice from registered dietitians, the food and nutrition experts, to makeover your grocery cart.

“Healthy eating begins at the grocery store. It’s where most people purchase their food.”, says Francy Pillo-Blocka with Dietitians of Canada. According to an Ipsos Reid poll conducted for Dietitians of Canada, 63% of Canadians struggle with making healthier food choices in the grocery store at least half the time when they shop. “This Nutrition Month, dietitians will be focused on providing Canadian consumers with the information they need to put healthier food in their grocery cart and on their tables at home”.

Each day in March, Dietitians of Canada dishes up a new grocery-shopping tip designed to help you makeover your grocery cart. You can access the tips from eaTipster, our new free iPhone and iPad app, or visit our site to view the tips at www.dietitians.ca. Some of the healthy shopping tips include:

• Quality counts! Choose foods based on overall nutrient profile, not just one healthy ingredient.
• Get frozen! For healthy meals in a flash, pack your freezer with nutrient-rich frozen food.
• Skip processed meals. Cooking simple meals is an easy way to save money on your grocery bill.

For the details on the tips and more information about Nutrition Month 2013 – visit www.dietitians.ca/nutritionmonth.

About Dietitians of Canada

Dietitians of Canada (DC) is the national professional association for dietitians, representing about 6000 members at the local, provincial and national levels. DC has led the Nutrition Month Campaign for more than 30 years. For more information visit www.dietitians.ca.

About Nutrition Month Sponsors

DC acknowledges its partners who help bring Nutrition Month 2013 to Canadians: Bring Healthier Home from Loblaw Companies Limited, Dairy Farmers of Canada and Danone Canada.


Check out the Something Nutrishus facebook and twitter feeds throughout March for tips from the SK Nutrition Month Committee.

Enjoy what's left of February!

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

Sign-up for Nutrition Month Daily Tips!

Once again, the Saskatchewan Nutrition Month Committee is bringing nutrition tips to you for the month of March.  See the message below for further details and to sign-up!

Hello,

March is Dietitians of Canada’s Nutrition Month!  Our goal is to help Canadians make informed food choices that best support their health – starting with the food they purchase at the grocery store. 

The Saskatchewan Nutrition Month Committee would like to invite your organization to join our daily Nutrition Month e-mail service again this year.  These short, easy to read, credible and informative Nutrition Tips are a great way to improve the health and wellness of your organization. This year’s theme is healthy grocery shopping.

How does it work?  You let us know your organization is interested and provide us with one contact email address (this could be your email, your administrator’s, receptionist’s, health and wellness coordinator’s, etc).  We will add your organization to our mailing list.  Each work day during the month of March you will be sent the Nutrition Tip of the Day.  It is up to you to forward the nutrition tip of the day to your coworkers, staff, or whoever you feel might benefit from the healthy eating tips.

If your organization is not able to mail out the Nutrition Tip of the Day you may also consider printing the tip of the day and posting it in your workplace or copying the tip and posting it somewhere on your organization’s website.

If your organization is interested in receiving the Nutrition Tip of the Day please reply with your interest and contact information to Stacey Wiens at nutrition@pnrha.ca

 

Thank you,

Stacey Wiens
Public Health Nutritionist

Wish List

I have heard it many times before - I wish I had the energy to go to the gym like you do, I wish I had the energy to cook meals for my family, etc, etc.......
What people often fail to realize is that the energy often comes from those exact behaviours!  When you work out you feel energized and can enjoy other activities that fill your time.  When you eat healthy, eat out less, and choose convenience items less, you feel better because you're giving your body more of what it needs and less of what it doesn't (fat, sugar, salt).  Stop wishing and start doing - prioritize your health, schedule it into your day if needed!

Heading into the holidays, I often look at how we have conditioned ourselves - we go to a party and the party is about food and drinks.  Let's redefine that party - play games, get active with your group, enjoy a few items, but don't let that be the focus.  It takes time to change habits and adults are often very set in their ways, but do it for your health and the health of others.  We used to build snow forts, play hockey on the street, go skiing etc., but too often people eat, drink, go on the computer/ipad/smart phone and remain inactive.  Set a good example for the younger generation in your life and perhaps create a healthy holiday tradition that they will carry forward.

I will be having a very active holiday season, low intensity, but I'm planning on covering a lot of ground - we're going on a vacation and going to do lots of site seeing.  It makes it easy for me to avoid holiday temptations this year, but you can go out and enjoy the sites wherever you spend your holidays.  Have a photo contest and see who captures winter the best, enjoy the free skating at the Cameco Meewasin Skating Rink, grab a crazy carpet and hit the nearest hill - let your inner child shine through and change how you've come to define the holidays.

Since it's Q's Day - I'd like to know:

How do you stay energized through the busy holiday season?

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

Host With The Most (Healthy Food!)

Holiday party season is upon us.  Whether you're spending time with family, friends, or co-workers, there is sure to be an abundance of food and drinks.  The holiday season should be a time of happiness and celebration of a great 2012, but it doesn't have to be all about food.

Remember to enjoy the social aspects, get outdoors and enjoy the snow (we do have a lot of it now!) - go skiing, boarding, snow shoeing, sledding, skating, etc.  You can also encourage others in their health goals by giving cookbooks, workout DVDs or exercise equipment as a gift. 

Don't stress about the food temptations, instead have a plan and consider what you do all year as important.  You may want to limit your holiday indulgences to a few items or a few parties rather than overdoing it over the next month or so. 

If you're hosting you can offer healthier options to your guests (vegetables with dip, fruit skewers, shrimp with cocktail sauce, chicken skewers, low fat cheese, etc.).  You can also avoid tempting yourself by waiting to purchase the food for your party (I know you're trying to be organized, but if you start nibbling because it's in the house then don't bring it into the house!).  Wait to put snacks out until your guests arrive and then send care packages home with them so you aren't left with all the tempting leftovers.  This year I'm taking part in a cookie exchange and am looking forward to sharing mine with family and friends so I don't end up eating them all!

If you're attending a party, be prepared for a "food pushing" host and politely point out how amazing the food is.  Pace yourself and eat slowly, enjoy a glass of water between alcoholic beverages, and move away from the buffet table.  I read somewhere to "never eat on two feet" - take what you want to sample or share and then move away or you may end up overdoing it and noticing too late.  Arrive at the party with a plan (there's no reason to wait until January 1 for that healthy New Year's Resolution - start now). 

Take time during the day and busy shopping/errand running to enjoy a balanced breakfast so that you don't leave home hungry.  Carry a water bottle with you on your outings so that you don't get dehydrated - we sometimes confuse hunger and thirst and get so busy this time of year that we may forget that H2O!  Include a variety of vegetables and fruits with lean proteins early in your day if you're uncertain that they'll be available at the party you're attending.  Getting healthy foods into you can also help keep YOU healthy this holiday season - taking care of yourself also means getting adequate sleep!

Since it's Q's Day, I would like to know:

How do you stay healthy throughout the holiday season?

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