Run for it!

"If you want to become the best runner you can be, start now.  Don't spend the rest of your life wondering if you can do it." ~ Priscilla Welch

Tomorrow is May 1, and for many people that means the start of marathon season.  We may still be getting tricked by mother nature, but soon the snow and ice will be gone and we'll see more people out enjoying the trails and filling the sidewalks.  There are many great events in Saskatchewan for competitive and recreational runners.  Whether you choose to aim for a personal best, enjoy the festivities, cheer on a friend or family member, or leisurely run/walk, the important thing is to stay active.  Healthy eating and activity are often too low on our priority lists.  Below are a variety of events (please let me know if I missed one and I'll gladly add it) with a variety of distances and themes to keep them competitive and fun.  I ran the 5km last year at the Bridge City Boogie and will run the 10km this year to keep things interesting!  I also plan to try out the Color Me Rad 5km event for something fun to do with a group of friends.

I haven't posed a question to you in awhile, but what are you training for or registering for this Spring/Summer/Fall? 

SRRA Trail Race #1 - May 5

SK Marathon - May 26; stop by Prairieland May 25 for the Race Expo and come chat with me at the Craven Sport Services/Something Nutrishus booth!

 

Bridge City Boogie - June 9 

River Run Classic - July 14 (new date, previous years in August)

SRRA Trail Race #2 - July 20

Queen City Marathon - Sept. 8

Color Me Rad - September 14, 2013

Run or Dye Saskatoon - TBD 

SRRA Trail Race #3 - Sept. 21

Outter Limits Fun Run - Sept. 28

 

Mogathon - Sept. 28

Sask 50km Ultra - Oct. 19

If you're interested in joining a running clinic or group, check out:

- Brainsport

- Running/Walking Room

- Saskatoon Road Runners (SRRA)

Let me know if you have an event or training group that you'd like me to share with the locals (and if I feel it's appropriate I'll post it).

Here's to a sunny and warm May!

Steph Langdon, RD

something nutrishus counselling & coaching

www.nutrishus.com

Ready to Grow

It feels like Spring is finally here! Perhaps you're an experienced gardener or maybe you're thinking about planting for the first time. If you're getting ready to spend time outside and aren't sure where to start planning your garden, Allison Babich, a dietetic intern who spent a few days with me, has some advice and tips to get you started... 
 
Summer is just around the corner and there is one strategy that can help you accomplish 3 things:  eat healthy, save money, and get outside more often...Gardening! Gardening doesn't have to be time consuming, can be very relaxing, and it’s hard to match the taste of a vegetable or fruit that you grew with your own hands! The first step is picking a space, and there are 3 things you should look for:

1. Sunshine, choose a spot that gets at least 6 hours of sunshine per day. For first time gardeners, choosing a small space is best so that your garden doesn't become too large and overwhelming. If you don’t have a yard you can even use large plant pots or boxes for container gardening! Container gardens are a convenient alternative to a traditional garden if you don’t have a lot of space, and they can be kept close by on balconies or patios for easy care and harvesting. 2. Water, the closer you are to a source of water the better. Consider keeping a small rain barrel near your garden to help cut down on water waste and save on your water bill! 3. Healthy soil, you can purchase nutrient rich topsoil from your neighbourhood greenhouse to mix in with your soil at home, or have yours tested for quality to ensure your plants will grow their best!

Bucks Country Gardens

The next step is to choose vegetables, fruit, herbs, and flowers that are easy to grow and that you enjoy! Growing these types of plants together creates a beautiful and interesting garden, and some flowers and herbs can help keep insects and pests away from your home and garden! You may find it easier to start off with seedlings for your first garden, just make sure the plants are healthy and insect free. Seeds are just as easy to grow. Check the back of the package of seeds for growing and harvesting information, and there you will find the best time to plant your seeds, how deep to  plant them, how long your plant will take to grow, and how and when to harvest your food.

Here are a few examples of vegetables, fruit, herbs, and flowers that are easy to grow in Saskatchewan and that taste and look amazing: Carrots (seeds) and tomatoes (seedlings) are low maintenance and easy to harvest and enjoy. Strawberries and raspberries grow with almost no tending, and are easy to pick and eat on the spot. Parsley will help keep bugs away from tomatoes and  coriander and chives make delicious additions to meals. Pansies and petunias are pretty and grow well in SK. Another nice flower to try is German Chamomile, it grows well and you can make tea from the dried petals!
Happy Gardening!

Allison Babich, dietetic intern (for Steph Langdon, RD)
something nutrishus counselling & coaching
www.nutrishus.com  

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...)
______________________________________________________________________________

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!
______________________________________________________________________________

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