Nutrishus

Have You Roasted Red Peppers? I Have!

2011-09-25T18:59:00.001-06:00

I was brave the other night and made pasta sauce without a recipe - I love to cook, but I usually search for an interesting recipe first. I did looked this part up, but otherwise I just made it from my head. This part was something I have seen on cooking shows and was inspired to do, so I wanted to share with you - How to Roast Red Peppers.

I found this on squidoo and I used the oven method as follows:

Place clean whole fresh peppers on a baking dish.

Broil under medium heat, turning frequently, as necessary, until the entire pepper skin has turned black and blistery.

Remove from oven and place peppers into an airtight container such as a bowl with a lid, or a plastic or paper bag.

Let the peppers rest in the container for 10 to 15 minutes to build up steam that is needed to aid in the removal of the pepper skin.

Remove from container and peel off the skin.

Cut the pepper in half, core and remove seeds.

Slice pepper into strips or as called for by your recipe.

The site offers other methods of roasting and what to do with your red peppers once you have them roasted. I found it was a pretty quick process, but you do have to rotate them often. While I roasted them I sauteed onions and tomatoes, then added oregano, a bit of salt, pepper, and sugar and after adding the chopped roasted peppers I used a hand blender to get the texture I wanted. If I say so myself, it was a pretty good sauce. You can really taste the roasted flavour too.

What will you do with your roasted peppers?

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

All About Almonds

2011-09-23T13:00:00.000-06:00

More on the topic of nuts...
Today we will focus on almonds. Almonds are actually nutrient rich seeds of the fruit from almond trees. Ounce for ounce, almonds are one of the most nutritionally dense nuts.

They are rich in vitamin E and manganese as well as being a good source of magnesium, copper, riboflavin, phosphorus, fibre, and protein. Almonds also contain 20 flavonoids in their skin (so you should eat actual almonds to get the benefit) which work with vitamin C and E to create antioxidant action.

Some of the health benefits of almonds include the cholesterol lowering monounsaturated fats and antioxidant vitamin E which combine to help reduce heart disease risk. Almonds can also help stabilize blood sugars which can be attributed to the fibre and protein content. The slower metabolism of fat, protein, and fibre can provide a feeling of satiety and help you manage your weight when consuming nuts in small portions.

There are a variety of almond products available on the market. Almond butter is readily available in most grocery stores as an alternative to peanut butter. Almond milk is sometimes consumed in place of cow's milk or fortified soy milk - it can be much lower in protein and often doesn't have a comparable nutrient profile. Make sure to read labels, and if you still choose almond milk, you will need to choose other foods to get all the nutrients you need.

Remember to practice portion control: 1 serving (1/4 cup or 60 mL) = 208 Calories, 8 g protein, 18 g fat (of which 16 g is unsaturated), and 4 g of fibre.

Storage:

Store shelled almonds in a tightly sealed container, in a cool dry place away from exposure to sunlight. They will keep for several months in the refrigerator or up to a year in the freezer.
Almonds still in the shell have the longest shelf life.

Recipe:

I have had this dish or a variation of it at someone's house before and it was a nice combination of textures. There are many variations on Green Bean Almondine out there too, this one comes from Cooking Nook.

Green Bean Almondine

1/2 teaspoon salt
2 pounds fresh green beans, French cut
1/2 cup slivered almonds
3 tablespoons butter or margarine, melted
1 tablespoon lemon juice
1/2 teaspoon salt
lemon twist (optional)

Combine the water and 1/2 teaspoon salt. Bring to a boil. Add the beans and return the water to a boil. Cover, reduce the heat and simmer for about 10 minutes, or until they are almost tender. Drain.

Sauté the almonds in the butter at medium heat until golden. Reduce the heat to medium low, stir in the lemon juice and salt. Add the beans and cook for another minute or two, making sure the beans get covered in the buttery sauce.

Arrange the beans on a platter and serve garnished with a lemon twist or a few thin slices of lemon.

Makes 8 servings.

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

Sources:
Canadian Living, Everything you need to know about nuts, Danielle Ng-See-Quan
World's Healthiest Foods, Almonds
Almond Board of California, 2010

Don't Worry (Don't Go Nuts!)

2011-09-21T10:19:00.000-06:00

I haven't forgotten that we were on the topic of nuts, I will get back to blogging about nuts ASAP. I did just have an inspiration though. As a dietitian I love connecting with clients and helping them with their unique questions, goals, barriers, etc. I take a client centered approach in my practice and I try to blog about things that come up in conversation with family and friends that I think other people are also interested in knowing.

To help me help you with those questions I am going to trial something. I'm going to call it QsDay (pronounced kews-day) AKA Tuesday or question Tuesday. For the first one, I will give you some ideas and more information. So make sure you check back on Tuesday, September 27 to find out more about QsDay!

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

What About Walnuts...

2011-09-15T11:57:00.000-06:00

I realized I forgot to mention allergies yesterday - so although I will be speaking about the nutritional benefits of nuts, please be careful if you have a nut allergy, you know what you can and cannot consume!

We'll start with walnuts today. Walnuts are part of the tree nut family which I will talk more about in upcoming posts. This food family includes Brazil nuts, cashews, hazelnuts (filberts), macadamia nuts, pecans, pine nuts, pistachios and walnuts.

Walnuts are rich in omega-3 fatty acids which have anti-inflammatory properties and may help protect your heart from plaque build up as well as help reduce blood pressure. Walnuts may also be protective against metabolic syndrome and type 2 diabetes. They provide nutrients such as B vitamins, vitamin E, copper, iron, and zinc.

1 serving (1/4 cup or 60 mL) = 166 Calories, 4 g protein, 17 g fat (of which 14 g is unsaturated), and 2 g of fibre.

Storage:

Store shelled walnuts in an airtight container in the fridge for 6 months or the freezer for 1 year.
Unshelled walnuts will stay fresh for up to 3 months if kept in a cool, dry, dark place.

If you are wanting more information on walnuts and/or recipe ideas, visit California Walnuts. I think the rice salad below sounds pretty yummy!

Brown and Wild Rice, California Walnuts And Dried Cranberry Salad

1 CUP	coarsely chopped California walnuts	250 mL
2 CUPS	water	500 mL
1/2 TSP	salt	2 mL
1 CUP	brown rice and wild rice blend	250 mL
1	garlic clove, minced
1 TSP	minced orange zest	5 mL
2 TSP	grainy Dijon mustard	10 mL
2 TBSP	orange juice concentrate	30 mL
1/4 CUP	sherry vinegar	50 mL
1/2 CUP	olive oil	125 mL
1/2 TSP	salt	2 mL
1/2 CUP	dried cranberries	125 mL
1/2	red pepper, quartered lengthwise, thinly sliced	1/2
3	green onions, thinly sliced	3
1/2 CUP	snow peas, sliced 1/4 inch on the diagonal	125 mL

In dry skillet, toast walnuts over medium-high heat for 1 to 2 minutes or until lightly browned.

In medium saucepan, bring water and salt to boil. Add rice, stir well, cover and reduce heat to simmer. Cook for 40 to 45 minutes or until rice is tender and all water has been absorbed. Remove from heat. Let stand 10 minutes.

In small bowl, combine garlic, orange zest and mustard; blend well. Whisk in orange juice concentrate and vinegar. Slowly whisk in oil and salt.

Transfer cooked rice to large bowl. Add half the orange mixture and toss gently to coat well. Cool to room temperature. Add walnuts, cranberries, red pepper, green onions and snow peas just before serving. Toss. Add remaining dressing to lightly coat vegetables. Toss again and serve.

Makes 6 to 8 servings.

Steph Wheler, RD

something nutrishus counselling & coaching
www.nutrishus.com

Sources:

California Walnuts
Canadian Living, Everything you need to know about nuts, Danielle Ng-See-Quan
World's Healthiest Foods, Walnuts

Love to read? Don't know what to read?

2011-09-15T11:00:00.002-06:00

I signed up for goodreads today so that I can share reviews on what I've read, post what I'm reading, and what I plan to read. I am still trying to balance my fun reading with my work related reading (but as my Mom said, maybe I have combined the two since I enjoy reading about nutrition!) but sometimes it's hard to know which books are worth the time. As an athlete I relied on my teammates to recommend books, now I'll try goodreads and see how that goes.

I should be done Women, Food, and God this weekend. It's taken me awhile to read it, considering it's only about 200 pages. It was given to me by a friend so that is definitely a recommendation - it's not too often that someone will go buy you a copy of a book they read because they wanted to share it that much (thanks Tina!).

What are you reading or having sitting on a pile 'to read'?

Steph Wheler, RD
www.nutrishus.com

Going Nuts?

2011-09-14T15:29:00.000-06:00

After a question from a relative recently, I decided to share some information about nuts with you. Over the next few posts I will go into more detail about specific kinds of nuts, but today I'll start with some general nutrition information.

Nuts appear in Canada's Food Guide as part of the Meat and Alternatives group. A serving of nuts is 1/4 cup or 60 mL (which would be a small handful or about the size of a golf ball). If you are using nut butters one serving is equal to two tablespoons. Nuts are nutrient and energy dense - because they are energy dense (or high in calories) we need to keep the portions small and under control. The calories do come from healthy fats - polyunsaturated and monounsaturated fats which can have a positive effect on our health by reducing inflammation and helping control blood cholesterol levels. Including nuts as part of your eating plan may help reduce blood pressure, cardiovascular disease, certain types of cancer for instance.

Nuts can help add texture and flavour to cereal, muffins, salads, stirfries, and trailmix. Since they provide protein, fat, and fibre they also help to satisfy your hunger and help you feel full for longer. Nuts also contain a variery of different vitamins and minerals which are essential to your health. I will go into more detail about the vitamins and minerals for the specific types of nuts.

Just like you need to watch the portion size, also look for added salt, sugar, fat, and other flavourings which can take away from the nutritional value. Look for raw or dry roasted (without oil) nuts to get the healthier ones. You can bring out the flavours by lightly toasting nuts at 350F on an ungreased baking sheet for about 5-10 minutes (stir or shake them often so they don't burn!).

Come back soon to learn about almonds, pecans, peanuts, cashews, walnuts, pistachios, and more...

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

Ready for Change?

2011-09-08T11:11:00.000-06:00

There are a variety of perspective and theories on people's motivation and readiness to change. One perspective is the Transtheoretical Model (Prochaska & DiClemente, 1983; Prochaska, DiClemente, & Norcross, 1992) which looks at people's ability to make positive behaviour changes (such as positive health choices like healthy eating or exercise). This model uses 6 stages of change.

Precontemplation -Not ready to make a change
Contemplation - Just beginning to think about change
Prepararion - Getting ready to make a change; engaging in planning and commitment
Action - Making the change, implementing the plan, taking action
Maintenance - Sustaining behaviour change until it is incorporated into lifestyle, maintaining, integrating
Relapse - At times slipping back to previous behaviour

I like this model because it reminds us that change is hard and that we may start to create a healthy behaviour and slip up, but we can get right back on track. We are all motivated by different factors, both internal and external. Remember that your motivation may change minute to minute. Creating a list of goals can help remind you of what you are working towards and keep you motivated.

You may not be aware of what stage you are in, or it is quite possible that you go between stages or are at different stages for different behaviours. The idea is that different strategies will work at different stages and a Registered Dietitian will be there to provide the support you need to create the change you desire (or are thinking about desiring!) or help you set goals and work towards reaching them.

This is just one model/perspective but it should serve to get you thinking about your readiness to change and what may or may not be motivating you to change.

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

Whole Wheat Carrot Pineapple Muffins

2011-09-06T08:30:00.000-06:00

I know I was talking about banana muffins since I have a few bananas in my freezer - but last night I was inspired by the carrots in my fridge. I tried this recipe from the What's Cooking blog. We had some for breakfast this morning and they are delicious. They have a combination of white and whole wheat flour to keep them light. Carrots and pineapple add some sweetness and keep them moist. I hadn't tried this one before, so this time I just followed the recipe and didn't make any modifications.

What inspires you to cook or bake?

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

Watermelon Salad

2011-09-02T17:32:00.000-06:00

I was treated to a salad creation last night. In our house I am the one that seeks out new recipes, whereas my man (who also loves to cook) will just be inspired and create from scratch. Yesterday he made a watermelon salad. It was bold, fresh flavours and consisted of watermelon (of course!), feta, fresh mint, red onion, and a dash of olive oil and pepper. MMM...

So are you a recipe finder or a creator?

Enjoy your long weekend,

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

Friendly Potluck: Vegetable Quinoa Salad

2011-09-01T08:39:00.000-06:00

Last weekend we invited some friends over for a potluck. As I've mentioned numerous times, food is a large part of our society, but what better way to share food than to have your friends bring a dish over? We don't like to plan our potlucks, so people just bring whatever they want or whatever they were inspired to make, bake, or create. It's a great way to learn new recipes, see what others like to eat, and sample lots of different tastes at one meal.

I was personally inspired by the quinoa sitting in my cupboard, so I pulled out my cookbooks and came upon Vegetable Quinoa Salad in my Dietitian's of Canada Simply Great Food cookbook. Quinoa (keen-wa) is an ancient grain from South America that is considered to be a complete protein. It can replace rice in recipes, be used hot or cold, and is quite easy to cook.

Vegetable Quinoa Salad
Prep time: 15 minutes
Cooking time: 15-20 minutes

1 c quinoa, well rinsed and drained
2 c cold water
2 tomatoes chopped
2 large sprigs Italian (flat leaf) parsley (leaves only), chopped - I used dry parsley
1/4 English cucumber, chopped
1/3 c chopped red, green, yellow, or mixed bell pepper

Vinaigrette
3 Tbsp extra-virgin olive oil
2 Tbsp freshly squeezed lemon juice
1 1/2 tsp hot pepper flakes (optional)
1/2 tsp salt
1/2 tsp freshly ground black pepper

1. In a medium saucepan, over medium heat, bring quinoa and water to a boil. Reduce heat and boil gently for 10 to 15 minutes or until the white germ separates from the seed. Cover, remove from heat and let stand for 5 minutes. Remove lid, let cool and fluff with a fork.
2. Meanwhile, in a large bowl, combine tomatoes, parsley, cucumber, and bell peppers. Stir in cooled quinoa.
3. Prepare the vinaigrette: In a small bowl, whisk together olive oil, lemon juice, hot pepper flakes (if using), salt, and pepper.
4. Pour vinaigrette over salad and toss to coat.

Per serving: 108 Calories, 5.1 g fat, 13.6 g carbohydrate, 1.6 g fibre, 2.6 g protein; high in magnesium

The Nutrishus Blog currently has one other recipe with quinoa: New Take on Carrot Cake and I have another breakfast favourite that I will post soon. Happy potlucking...

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

Am I Covered to See a Dietitian?

2011-08-30T11:05:00.002-06:00

You're already spending money on your health, but you're interested in learning to eat healthier to meet your unique goals. Many extended medical insurance plans and health spending accounts cover nutrition counselling by a Registered Dietitian. Check your plan to see what coverage you have. Every insurance company has different policies - check with them regarding dietitian coverage per session and per year, as well as to see if you require a doctor’s referral.

Undergraduate students at the University of Saskatchewan get $20 per visit or $400 per policy year to see a dietitian - they do however require a doctor's referral.

Something Nutrishus does not direct bill to insurance companies but will provide you with a detailed receipt that includes our dietitian practice permit number, description of service, time or number of sessions, and dates of counselling sessions.

If your plan does not cover the services of a Registered Dietitian, save your receipt. In the province of Saskatchewan, Registered Dietitians are classified as an “Authorized Medical Practitioner” as shown here. What this means is that you can save your receipts and supply them to your accountant for a non-refundable tax credit. The more people that ask for it, the more likely insurance plans will change - if your plan does not cover the services of a Registered Dietitian please let your employer or union representative know that you would like to see this changed.

What are you waiting for? Book your appointment with Steph today!

Steph Wheler, RD

something nutrishus counselling & coaching

www.nutrishus.com

School Smarts - Brown Bag It

2011-08-26T16:01:00.002-06:00

I've written about finding ways to get your children to help pack their lunch so that they get excited about it and EAT it. But, what should you pack so that you don't get tired of the same lunch every day?

Think about variations:
- vary the bread
- vary the spread
- vary the filling

There are so many grain products available to us - think bagels, bread, naan, pitas, tortillas, mini bagels, buns, English muffins, crackers, and muffins. Depending on how adventurous you are, there are also numerous spreads - light mayo, mustard, salsa, hummus, low fat dressing, nut butter, hot sauce, chutney, teriyaki, tzaziki, and so on. The filling will likely be inspired by the spread you choose (or vise versa) but again the options are plentiful - eggs, cheese, cottage cheese, yogurt, canned salmon or tuna, tofu, beans, lean lunch meat (roast beef, turkey, chicken, ham), etc.

Some examples include:
- peanut butter and apple slices on a whole wheat English muffin (or melted cheese and apple slices)
- refried beans or mashed black beans and salsa in a pita
- leftover chicken stir fry and rice in a tortilla
- hardboiled egg, hummus, and whole grain crackers

You can also go beyond sandwiches and have leftover pasta, chili, pizza, etc. Aim for at least 3 of the 4 food groups (if not all 4) by including some fresh veggies or fruit and a milk product on the side.

What new combination will you come up with for your lunch bag?

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

Blueberry Bran Muffins

2011-08-24T07:53:00.005-06:00

I had all the ingredients in the house for this recipe (including fresh blueberries!). That's usually how I choose a recipe - I flip through a cookbook or look online until I find a healthy one with ingredients I already have on hand.

This Blueberry Bran Muffin recipe came from my handy Dietitian's of Canada Cook!

Makes 12 muffins
- preheat oven to 400F (200C)

1 1/2 c wheat bran
1/2 c all-purpose flour
1/2 c wheat germ
1 tsp baking powder
1/2 tsp baking soda
1/2 c lightly packed brown sugar
2 eggs, beaten
1 c milk (skim or 1%)
1/4 c canola oil
1/4 c fancy molasses
1 c fresh or frozen blueberries

1. In a large bowl, combine bran, flour, wheat germ, baking powder, and baking soda.
2. In a medium bowl, whisk together brown sugar, eggs, milk, oil, and molasses until blended. Pour over flour mixture and stir until just combined. Fold in blueberries.
3. Divide batter evenly among muffin cups. Bake in preheated oven for 15 to 17 minutes or until tops are firm to the touch and a toothpick inserted into the centre of a muffin comes out clean. Let cool in pan on a wire rack for 10 minutes, then transfer to rack to cool completely.

1 muffin = 175 calories, 6.4g fat, 28g carbohydrate, 4 g fibre, 5 g protein; very high in magnesium and high in zinc.

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

School Smarts - Breakfast & Lunch

2011-08-23T10:53:00.007-06:00

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

Chew More, Eat Less

2011-08-17T10:12:00.007-06:00

The Globe and Mail and Canada.com recently published articles about a Chinese study that looked at chewing and obesity. According to the articles, "people who chew their food more take in fewer calories, mainly because more chewing is related to the levels of hormones that regulate appetite. Chewing food 40 times instead of a typical 15 times caused the study participants to eat nearly 12 percent fewer calories, the study -- published in the American Journal of Clinical Nutrition -- said. More chewing was associated with lower blood levels of ghrelin, a hormone that stimulates appetite, as well as higher levels of CCK, a hormone believed to reduce appetite."
The study was small and done on young men, so it is hard to know how it translates to other groups. Eating faster, and chewing less may be associated with obesity, but further research is needed as studies have shown conflicting results.
The hormones identified by the study may be keys to obesity in the future, but for now, slow down, and enjoy your food.

Steph Wheler, RD
www.nutrishus.com

Cabbage Challenged

2011-08-14T21:11:00.003-06:00

If you follow me on facebook, you'll already know that in my most recent CHEP Good Food Box I received a very large cabbage. Other than the occasional cabbage salad, I really don't cook with cabbage often. This challenge however, is one of the reasons I love getting the Good Food Box.

I have also recently been trying to use my 'new' slow cooker more often and so I went in search of a recipe for cabbage in the slow cooker. You may have already guessed that I came across lazy cabbage rolls. So here I am, at home on a Sunday evening and I am planning to get my lazy cabbage rolls prepared in the morning for supper tomorrow. I have included the recipe from SparkPeople below and I have already chopped my vegetables for quick preparation before work tomorrow morning.

Enjoy!
Steph Wheler, RD
www.nutrishus.com

Lazy Cabbage Roll Casserole

Nutrition Info

Calories: 223.6
Fat: 5.8g
Carbohydrates: 26.6g
Protein: 19.1g

Ingredients

1 lbs ground turkey
1 chopped onion
1 chopped green pepper
2 T Worcestershire sauce
2 tsp thyme
2 tsp garlic powder
2 tsp salt
28 oz can diced or crushed tomatoes
6 cups coarsely shredded cabbage
1/2 cup uncooked brown rice
grated Parmesan cheese (optional)

*You may use ground beef if you wish, but this recipe was calculated using ground turkey.

Directions

In frypan, brown turkey and add onion, green pepper, worcestershire, thyme, garlic, and salt. Cook and stir for a few minutes until well mixed and warm throughout. Stir in tomatoes and uncooked rice and heat until bubbling. Scatter cabbage loosly in slow cooker and pour meat mixture on top. Cook on low 6-8 hrs or high 4-6hrs. Top with parmesan cheese just before serving.

Number of Servings: 6

Recipe submitted by SparkPeople user MANDY13102.

Soy Smoothie

2011-08-05T17:11:00.004-06:00

When you're in a rush a smoothie can make a great breakfast or snack. They don't require many ingredients and you can easily change them up. I often just use frozen berries, yogurt, and milk for a basic smoothie.

The following recipe is a heartier, vegetarian-friendly recipe from MedicineNet.com:

Tofu Strawberry-Banana Smoothie

Ingredients:

3/4 cup silken tofu
1 cup frozen strawberries
1 frozen banana, cut into pieces
1/2 cup soymilk
2 tablespoons peanut butter (optional, for more flavor and protein)
2-3 ice cubes

Preparation:

Place all ingredients in blender; blend until mixture smooth.

Yield:
1 serving
Nutritional Information:
per serving: 338 calories, 20 g protein, 46 g carbohydrate, 12 g fat, 1.7 g saturated fat, 8.5 g fiber, 0 mg cholesterol, 31 mg sodium. Calories from fat: 29%.
Steph Wheler
www.nutrishus.com

Stressed Society

2011-08-04T10:27:00.007-06:00

As a Registered Dietitian in Saskatoon, I work with people to create nutrition and healthy eating habits for life. Healthy eating is only one part of creating a healthy person.

I also love working with people to develop and become better versions on their current self. Sometimes this involves food, but other times life in general or working towards various goals. I do however find that many people (clients, friends, family, myself included) have too much stress in their lives. The Canadian Mental Health Association (CMHA) says: If we decide that the demands of the situation outweigh the skills we have, then we label the situation as "stressful" and react with the classic "stress response."

Of course what is stressful to me and my stress response will be unique to my life situation and my interpretation of situations. The CMHA has great tips and resources, including a Work-Life Balance Quiz. Their suggestions to help you start managing stress are:

1. Recognize your symptoms of stress
2. Look at your lifestyle and see what can be changed -- in your work situation, your family situation, or your schedule
3. Use relaxation techniques - yoga, meditation, deep breathing, or massage
4. Exercise - Physical activity is one of the most effective stress remedies around!
5. Time management - Do essential tasks and prioritize the others. Consider those who may be affected by your decisions, such as family and friends. Use a check list so you will receive satisfaction as you check off each job as it is done
6. Watch your diet - Alcohol, caffeine, sugar, fats and tobacco all put a strain on your body's ability to cope with stress. A diet with a balance of fruits, vegetables, whole grains and foods high in protein but low in fat will help create optimum health. Contact your local branch of the Heart
and Stroke Foundation for further information about healthy eating
7. Get enough rest and sleep
8. Talk with others - Talk with friends, professional counsellors, support groups or relatives about what is bothering you
9. Help others - Volunteer work can be an effective and satisfying stress reducer
10. Get away for awhile - Read a book, watch a movie, play a game, listen to music or go on vacation. Leave yourself some time that's just for you
11. Work off your anger - Get physically active, dig in the garden, start a project, get your spring cleaning done
12. Give in occasionally - Avoid quarrels whenever possible
13. Tackle one thing at a time - Don't try to do too much at once.
14. Don't try to be perfect
15. Ease up on criticism of others
16. Don't be too competitive
17. Make the first move to be friendly
18. Have some fun!! Laugh and be with people you enjoy!

Of course, I love that healthy eating and exercise are listed, but I also agree that I feel better mentally and physically when I`m taking care of myself with food and exercise (and sleep!). The athlete in me still struggles with the idea of being less competitive, but that`s where yoga and meditation (and long walks on the beach) fit into my life. I`m also working on realizing that I`m not perfect and I never will be, but I can still continue to strive to be that better version of myself.

Enjoy your stress-less summer day today.

Steph Wheler
www.nutrishus.com

Buckwheat Breakfast

2011-08-02T08:12:00.005-06:00

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

Lean Cuts of Beef

2011-07-24T19:48:00.006-06:00

So you feel like have a steak or roast, but you're also trying to be conscious of your food choices. The Canadian Beef website has posted an article to let you know which Canadian beef cuts are the leanest.

According to the site, eight beef cuts qualify for the Heart and Stroke Foundation's Health Check™ program:

Eye of round
Inside round
Sirloin tip
Top sirloin
Flank
Strip loin
Cross rib
Outside round

Meat and alternatives are an important source of nutrients in Canada's Food Guide. Remember to include variety in your choices and you can also make your beef choices lower fat by:

Choosing one of the 8 cuts recommended above
Trimming away any visible fat
Using low-fat cooking methods such as broiling, roasting, stir frying or grilling
Limiting added fats like oils, dressings, mayonnaise, gravy and cream sauces
Choosing serving sizes recommended in Canada's Food Guide. (One serving of meat is 75 grams - about the size of a deck of cards)
Choosing lean or extra lean Canadian ground beef or rinse regular ground beef with water after cooking

The USDA recognizes 29 cuts of beef as meeting their regulations and qualifying as lean or extra lean. The Mayo Clinic article on lean cuts recommends asking your butcher, grocer, or waiter if you aren't sure of the lower fat option (especially since it might appear with a different name). The extra lean cuts are:

Eye of round roast or steak
Sirloin tip side steak
Top round roast and steak
Bottom round roast and steak
Top sirloin steak

**Try to remember ROUND and SIRLOIN (see diagram).

Steph Wheler
www.nutrishus.com

Frappuccino Anyone?

2011-07-18T17:08:00.003-06:00

It's hot out there today - I saw so many Starbucks Frappuccinos walking around downtown that it inspired me to share some nutritional information with you (I also included iced tea for the non-coffee drinkers). You can get the Nutrition by the Cup brochure at a Starbucks near you if you're interested in checking out more nutritional information.

I used the brochure to compile the chart below. The values represent grande, non-fat, no-whip beverages (although I included the information for the whipped cream). There are many ways to customize your drinks so keep that in mind.

Beverage	Calories	Fat (g)	Sat. Fat (g)	Carb (g)	Sugar (g)	Protein (g)	Caffeine (mg)
Shaken Iced Tea	80	0	0	16	15	0	Varies
Shaken Iced Tea Lemonade	130	0	0	33	25	0	Varies
Coffee Frappuccino	220	0	0	51	50	4	95
Mocha Frappuccino	260	1	0.5	61	58	4	110
Caramel Frappuccino	250	0	0	60	59	4	100
Java Chip Frappuccino	310	4	3	67	62	5	110
Vanilla Bean Frappuccino	240	0	0	56	55	5	0
Whipped Cream	110	11	7	3	2	1	0

You can choose to change your milk (this will affect calories and fat), ask for a "light" frappuccino to get 1/3 fewer calories, ask for no whip, and adjust the syrups. It is a lengthy ordering process, but you can make sure you're getting what you want.

If healthy eating (and drinking) is on your mind you can also choose a tall (small) for portion control, limit the amount of times you purchase a specialty drink, or even share with someone.

Also remember that water is a great calorie free way to quench your thirst!

Steph Wheler
www.nutrishus.com

Using the % Daily Value (DV)

2011-07-14T10:52:00.004-06:00

Recently at the till of a local Saskatoon Sobeys grocery store I saw little % DV handouts. They are about the size of a typical coupon, and I know I noticed them and took one, but I'm not sure if other consumers were as aware.

Having a focus on label reading in the grocery store seems like a great place to start. I know this Health Canada campaign is fairly basic with the main message being 5% DV or less is a little and 15% DV or more is a lot. The idea is that you want less fat, saturated fat, trans fat, and sodium. You want more fibre, vitamin A, calcium, and iron. This gets you started to being a smart shopper and feeling a little more knowledgeable when comparing two similar products.

For more information visit the % DV portion of the Health Canada website (or see a Registered Dietitian!).

Steph Wheler
www.nutrishus.com

Kids Cooking Class

2011-07-08T13:12:00.004-06:00

I had the first of four cooking classes today. It will be a new group each week, and they seemed to really enjoy preparing and eating the food, so I thought I should share the recipes. I went simple and basic because it is 6-9 year olds and 10-13 year olds and I wanted them to feel capable of creating their lunch.

Taco Salad Wraps

Serves: 6

Ingredients:

1 can (15 1/2 oz) black beans, rinsed and drained

2 teaspoons olive oil

1 teaspoon ground cumin

1/4 teaspoon chilli powder

1/2 teaspoon salt

6 whole wheat flour tortillas (10 inches in diameter)

3 tomatoes seeded and cut into 1/4 inch pieces

1 cup shredded cheddar cheese

6 large lettuce leaves

1 cup salsa

Directions:

1. With a fork, mash together beans, olive oil, cumin, chilli powder, and salt in a medium bowl.

2. Spread 2 tablespoons bean mixture on each tortilla halfway between the center and bottom edge. Top with 1-2 tablespoons each diced tomato, salsa, and cheese. Cover with lettuce leaf.

3. Fold/roll tortilla.

Banana Berry Smoothie

Serves: 2

1 serving = 1 1/3 c

Ingredients:

1/2 banana, peeled and sliced

1 c unsweetened frozen berries (blueberries)

1/2 cup 1% or skim milk

1/2 cup 100% orange juice

Directions:

1. Place all ingredients in a blender container. Put lid on tightly.

2. Blend until smooth. If mixture is too thick, add 1/2 cup cold water and blend again.

3. Pour into 2 glasses and serve.

This lunch allowed the kids to put what they wanted on their tortillas (some were skeptical of the beans, but others tried them and were impressed) and gave them foods from all four food groups!

Steph Wheler
www.nutrishus.com

A Healthier Happy Hour

2011-06-30T13:12:00.005-06:00

Tomorrow is Canada Day and Canadians will be celebrating the summer in many different ways. With the increased heat often comes an increase in the consumption of chilled beverages. Whether or not you are choosing to have alcoholic drinks, beverages are often an easy way for calories to sneak into our diets. Alcohol contains 7 calories per gram, but the amount in your drink depends on the amount and proof of the alcohol, the type of mixer used, and the size of the drink.

What is considered to be a standard drink?
12 fluid ounces of regular beer (~144 calories; light is ~ 100 calories)
5 fluid ounces of wine (white is ~ 100 calories, and red ~ 105 calories)
1. 5 fluid ounces of 80 proof distilled spirits (~ 96 calories)
(American Dietetic Association, Adult Beverage Consumption, 2008)

You can lighten up your drinks by choosing a calorie free mixer (such as club soda), using a garnish for added flavour (lemon, lime, mint, frozen berries), using just a splash of juice for flavour and colour, having a wine spritzer, and making drinks from scratch rather than from pre-made mixes which can be high in sugar, etc.

Here are some "lighter" versions of classic drinks from Registered Dietitian Cynthia Sass:

Slim Vodka Seltzer — 100 Calories
1 shot vodka
¾ cup all natural lemon lime seltzer
Ice
Lemon & lime wedges

Fill glass with ice. Add shot then seltzer and garnish with fruit.

Bloody Mary Light — 175 calories
1 shot vodka
1 cup 100% spicy vegetable juice
Ice
1 large celery stalk

Fill glass with ice. Add vodka and juice and garnish with celery stick.

Slender Sangria — 185 calories
5 oz wine
½ cup 100% fruit juice blend (like cranberry/blueberry/grape)
Ice
¼ cup diced apple and oranges

Stir juice into wine. Pour over ice and garnish with fruit.

Pina Skimlata — 220 calories
1 shot rum
½ cup (4 oz) 100% pineapple juice
¼ cup skim or plain organic soy milk
¼ cup frozen banana slices
Ice
Fresh pineapple wedges

Add rum, juice, milk, banana and ice to blender. Whip until smooth. Pour into glass and garnish with fresh pineapple.

If you want more inspiration, many websites offer low calorie cocktail and mocktail recipes such as fitness magazine.

As always, if you are consuming alcohol, please do so responsibly (and do not drink if you are pregnant or have been advised not to based on a medical condition). Moderate drinking is considered to be one drink per day for females and two per day for males because of differences in weight and metabolism. The spacing out of drinks is also important - you shouldn't save up to have a week's worth all in one day! Space your drinks an hour apart and consume water in between to help quench your thirst.

Steph Wheler
www.nutrishus.com

How Much Do You Sweat

2011-06-29T16:15:00.004-06:00

Every day you lose fluids, and every day you need to replace those fluids. We are all very unique in the amount of fluid we lose in a day - this depends on factors such as our age, gender, activity level, but also the humidity and temperature of our environment. A great fluid is water, although your milk, juice, coffee, tea, etc. also contribute to your hydration.

Curious about how much fluid you lose?

1. Weigh yourself before your workout and record your weight in kilograms.

2. Workout.

3. Keep track of fluids consumed during your workout.

4. Weigh yourself after your workout and record your weight in kilograms.

Your sweat loss in liters = bodyweight before - bodyweight after

(add on any additional fluids consumed during the workout)

To get your sweat rate, divide the sweat loss by the length of your workout (minutes or hours)

Example: Runner Pre-workout weight 65Kg

- Post-workout weight 64 Kg

+ 500ml water consumed in 1 hour run

** Note: 1 Kg = 1 L fluids

Sweat Rate: 65kg – 64kg = 1 + 0.5L fluids consumed = 1.5L/1 h

Steph Wheler
www.nutrishus.com