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
www.nutrishus.com

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
www.nutrishus.com

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
www.nutrishus.com

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
www.nutrishus.com

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