Nutrition Assessment and Ideas

Federal Government Employees now have insurance for Dietitian Services

2022-11-02T14:40:00.005-04:00

Find a dietitian through dietitians.ca across Canada

Increased Dietitian Coverage on Federal Employee Benefits Plans

A recent announcement from the Government of Canada detailed upcoming changes in Public Service Health Care employee benefit plans, including coverage to see a dietitian. These improvements and changes to the Public Service Health Care Plan were the result of recognizing “the needs of a diverse Canadian public sector workforce, its retirees and dependants.” This will result in 300,000 more people having access to dietitian services.

Dietitian coverage for employee benefits plans is a priority of Dietitians of Canada. Thank you to all the volunteers and staff whose excellent work has elevated the need for increased dietitian coverage. This is an important milestone for dietitian coverage.

Theresa Schneider BASc, RD, MPH

Do You Need to Adjust your Alcohol Intake

2022-10-31T15:03:00.003-04:00

After a Holiday Season or vacation, clients say its hard to cut back on Alcohol. One young client even asked me today which is less calorie, wine or milk? Interesting: wine is about 90 kcal for 4 oz (1/2 cup or 125 mls). Milk 1% is about 100 kcal for 8 oz (1 cup or 250 mls). Enjoy a glass of milk with your meal or try mixing a 1/2 cup of juice (100% pure juice) with soda water and ice for a refreshing drink.

How much alcohol is OK. Here is the Canadian Guideline. Keep in mind if you are drinking the maximum every week you are likely gaining weight from empty calories.

Source webpage

Low-risk alcohol drinking guidelines

Author: Theresa Schneider BASc, RD, MPH

Halloween Candy Reuse

2022-10-31T14:40:00.003-04:00

So Halloween is over. Most people have some treats leftover. Be thoughtful about what you do with leftover candy. What if you were trying to reduce weight or trying to manage your sugar intake.......... Would you find it helpful for others at work to be bringing all the unwanted candy into the office? Bringing extra sweets, cakes cookies etc to work is now considered a form of workplace harassment. Not everyone can control their eating behaviour when they see a food that appeals to them.

Definition of harassment: 1) a feeling of intense annoyance caused by being tormented; the act of tormenting by continued persistent attacks.

What can I do? The good news is that most treats come in small packages of about 50kcal. You have some options:

1. Discard them in the garbage this week.

2. Eat one every day for lunch until they are all gone.

3. Use them for recovery after a sporting event.

4. Freeze them until next year.

5. Save items to make a gingerbread house for the next Holiday Season

Author: Theresa Schneider BASc, RD, MPH

Seniors and Eating for Sport

2022-09-09T16:37:00.000-04:00

Have you ever gone out for a game of golf or pickleball and lost your focus after the first hour? What do you think happened? Did you not have enough coffee, did you have too much wine or did you have a bad night sleep. As we age, we use our carbohydrate less effectively. Can this be it? We still need to use the sports nutrition guidelines. A snack is a good idea every 7 holes in your golf game. In court sports, hiking or cycling, a snack after 30 minutes and again every 30 minutes is helpful for eye hand coordination and prevents fatigue Consider: small orange and a few crackers at these times.

Enjoy

Menu Plan for Work at Home

2020-03-31T14:33:00.007-04:00

Breakfast Meals

The amounts listed are minimum portions per one adult.
Eat the amounts you usually choose.

Meal

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

Breakfast

Starch/Grain

Protein

Milk

Oil

Fruit

Cereal (1-2 servings)

1 oz cheese

1 cup milk

Orange

Bagel

Cheddar Cheese

Tomato

Orange

Bagel

Cheddar Cheese

Yogurt cup

2 t marg/butter

Fruit or orange juice

2 slices toast

3 Tbsp peanut

½ cup yogurt

2 t marg/butter

Fruit or orange juice

Jam

½ cup dry oats cooked

2 T hemp hearts

2 T shaved almonds

1 cup milk

Fruit or orange juice

½ cup granola

¾ cup Greek Yogurt

Fruit or orange juice

1 Homemade Egg McMuffins

Small orange or

orange juice

Protein Heart Healthy Oatmeal

2019-05-07T12:17:00.004-04:00

Protein Heart Healthy Oatmeal

Excellent recipe with ‘staying power’ for a busy work day. Help to improve IBS, FODMAP
friendly, gluten-free (with GF oats), lowering cholesterol and regulate bowel microbiome.
Has 13 gms of protein like 2 eggs but vegan, vegetarian and plant-based diets.
Carbs are similar to 2 slices of bread. Add milk or soy milk to add more protein
and calcium. Add fruit for more vitamins.

Makes one serving.

Ingredients:

1/3 cup

1 cup

2 Tbsp

1 Tbsp

1 Tbsp

Directions:

Large Flake Dry Oats
Water

Hemp Hearts

Shaved Almonds

Dry Cranberries

Microwave Oven Method:

Combine all ingredients in
one bowl with high sides.

To prevent boiling over set the Power to ‘7’. Cook for 4 minutes

Stove Top Method:

Bring the water to a boil and add all ingredients.

Bring back to a boil and simmer for 5 minutes. Stir frequently.

Theresa Schneider Nutritionist BASc, MPH

Patients ask Doctors Nutrition Questions. Many Not Answered.

2018-11-11T14:21:00.002-05:00

#myfoodID

2016-07-13T13:48:00.005-04:00

#myfoodID

These days I see everyone seems to be identifying themselves with a Nutrition or Food Identity (food identity). I recently assessed a young man for an already healthy diet. He was his ideal weight and exercised regularly but he wanted to add more health foods to his diet. Great to hear. More bright coloured fruit and veggies etc would help. Food ideas to prevent cancer would be great. There are many options. He pulled a bottle of green water out of his bag. Was this what he is looking for......................? A green liquid so people can identify him as 'the green liquid guy'. My client this week with IBS has a true food identity. He is on the FODMAP diet so when he is at a party with friends they can identify with him. However, he said he would be happy to give away this food identity to be well again. Most men identify with eating meat as their MO in a group. Others have a favourite smoothie as part of their ID. What is your food ID..............................? Go to #myfoodID on Twitter and let us know. https://twitter.com/hashtag/myfoodID? src=hash

Theresa Schneider BASc, RD, MPH

Popular Diets

2016-01-05T16:37:00.002-05:00

Popular Diets:

Paleo, Wheat Belly, Ketone Diet, Atkins, Weight Watchers, Bernstein, Elimination diet, FODMAP Diet, Gluten-Free Diets all have some significant health considerations:

When your thoughts turn to weight loss or a healthy diets here are some things to consider:

Does the diet provide all the nutrients you need for who you are?
Does the author of the article or book know who you are and what your health problems are and how active and healthy you already are. Keep this in mind that the author of a popular diet book you might be reading may be actually targeting very obese inactive people.
Does the diet promote more than 2 pounds weight loss per week.
Does the diet eliminate one or more of the 4 food groups.
Does the diet invent another food group for example a food or drink that you must have that is not a food group.
Do they promote rituals using products they sell.
Do they use testimonials as evidence of success in only a few cases.
Do they claim to work for everyone.
Is their a system in place to change exercise and eating habits long term.
Are they critical of the medical and dietetic profession.

Be happy and health, enjoying your exercise and contact www.nutritionassessment.com for nutrition advice from someone who will learn who you are and your needs and specific goals.

Theresa Schneider BASc, RD, MPH

Health Canada Identification of Oats for Gluten Free Diets

2015-05-30T07:37:00.004-04:00

Health Canada considers "gluten-free oats" as those that do not contain more than 20 parts per million (ppm) of gluten from wheat, rye, barley, or their hybridized strains.
A typical serving would be 1/3 cup dry oats. For those who are very sensitive to gluten, too much could create a problem. eg small children or others who have had repeated high TTG with very good diet compliance. Gluten Free Oats are a great source of soluble fibre and iron but be aware of the potential issues with large portions.
http://www.hc-sc.gc.ca/fn-an/securit/allerg/cel-coe/avoine-gluten-oats-eng.php

Theresa Schneider BASc, RD, MPH

Schneider Presents paper at the Dietitians of Canada in Quebec City

2015-05-30T07:02:00.002-04:00

The Effect of a FODMAPs Diet on Symptom Production and the Gut Microbiome in Patients with IBS.

June 4, 2015 in Quebec City

Keith McIntosh, MD, FRCPC,

Theresa Schneider BASc, MPH, RD, Hotel Dieu Hospital Kingston

Ian Spreadbury PhD, GIDRU Queen’s University

Stephen Vanner, MD, FRCPC, Queen’s University

Francis Dang

Objective: With increasing evidence that the gut microbiome and foods such as fermentable oligo, di, and monosaccharides and polyols (FODMAPs) contribute to symptoms in patients with irritable bowel syndrome (IBS), this study set out to determine if FODMAPs modulates symptoms in patients with IBS Methods: This prospective, randomized trial comparing the effect of low-FODMAP and high-FODMAP diets on IBS patients (ROME III diagnostic criteria), randomized subjects to either diet for a total of 3 weeks, regardless of their previous reported fodmap intake. A RD taught the diets in a 30 min session: with a booklet, food diary, foods to choose and avoid lists and menu choices. The low diet contained 2 servings of wheat/day. The previously validated IBS Symptom Severity Questionnaire measured symptoms. The gut microbiome was assessed indirectly by measuring H2 production as the change in the area under the curve (AUC) of H2 ppm for a 5 hour, 10g Lactulose Breathe Test (LBT). The Dietitian developed a Dietary Fodmap Code (DFC) (intake over a 7 day period using Canada’s Food Guide and Estimates of Food Frequencies) to verify dietary compliance. Results: 40 patients were enrolled with 20 randomized to the low FODMAPs and 20 to the high FODMAP diet. For the analysis, 16 and 18 respectively were used. Baseline symptom scores and LBT H2 AUC were similar between groups. At the end of the study, symptom scores had decreased by 31.1% in the low FODMAP group (p < 0.0001), versus no change in the high FODMAP group (+4.48%, p = 0.58). Neither diets produced any significant changes in H2 AUC (-12.12%, p = 0.39 and +4.8%, p = 0.75 respectively). Conclusions: The analysis shows a low FODMAP diet taught by an RD leads to a significant reduction in IBS symptom severity after 3 weeks.

Is There Vitamin C in Apples?

2015-04-27T17:53:00.004-04:00

Recently I provided a nutrition assessment for a mother of a young child. The two year old liked apples and ate 1/2 an apple every day. I asked the Mom if she had a source of Vitamin C in her child's diet and she insisted that the apples had Vitamin C in them.
Was she right?
Vitamin C needs (DRI) are 15 mg per day in a 2 year olds and go up to 90 mg per day in an adult male.
A whole Macintosh Apple in Canada has 6.3 mg of Vitamin C.
This is why local fruit juices in Canada are fortified with Vitamin C.
If you are not willing to use juice in your child's diet or your diet then you should take an orange a day. For all families adults and children I recommend 4-8 ounces of orange juice per day which will provide Vitamin C, folic acid and potassium. Orange juice is also the most tummy friendly juice being low in fructose compared to other juices.

The Dietitians of Canada discusses food fortification.
http://www.dietitians.ca/Dietitians-Views/Food-Regulation-and-Labelling/Food-Fortification.aspx
Fortification means adding vitamins and minerals to foods. The government regulates the addition of certain nutrients to foods to ensure Canadians do not fall short. Some examples include:

Adding vitamin D to milk
Adding iron to cereal
Adding folic acid to flour
Adding iodine to salt
Adding Vitamin C to apple juice
When we eat some organic foods we miss some of these things. Read your labels.

How Many Carrots are Too Many?

2014-11-09T17:07:00.002-05:00

Did you ever wonder what happens if you eat too many carrots? Although not toxic, beta carotene can change the color of your skin. This patient thought she had a tan.She was eating 1 pound of carrots a day.

www.nutritionassessment.com

Why aren’t registered dietitians’ services covered by one of Canada’s biggest health-insurance plans?

2014-11-01T10:10:00.001-04:00

Why aren’t registered dietitians’ services covered by one of Canada’s biggest health-insurance plans?
Connect below to learn how this is costing us all money if effective nutrition counseling is not provided to Canadians. Go to this website and add your name to the petition.
https://www.change.org/p/canada-s-public-service-health-care-plan-pshcp-ensure-that-registered-dietitians-are-covered-under-canada-s-public-service-health-care-plan?recruiter=169856604&utm_campaign=mailto_link&utm_medium=email&utm_source=share_petition

http://www.theglobeandmail.com/life/health-and-fitness/health-advisor/why-arent-registered-dietitians-services-covered-by-one-of-canadas-biggest-health-insurance-plans/article21226796/

August Long Weekend: The Best of the Worst Barbecue

2014-08-01T07:04:00.003-04:00

Here it is: the long weekend begins. Hoping for some sun at least half of the time.

Clients tell me that all the choices will be high kcal this weekend. If they are already reducing weight, a three day weekend is more than a cheat day and likely to cause a return to weight accumulation again.
Best ways to help:
1. Take less alcohol and more water than other long weekends
2. Exercise at least 2 hours a day on the weekend
3. Recruit others to be active with you eg group adventure walk or canoe/kayak
4. Rent, buy or borrow a new sport item/toy for the weekend eg. beach volley ball, Standup Paddle Board, kayaks, canoes or row boats.

5. Eat less food than you did the previous holiday.

Theresa Schneider BASc, RD, MPH

How Do I Remember a Product

2014-05-14T13:17:00.005-04:00

"When I go home from the appointment, I forget what products you suggested"
When working with clients dietitian/nutritionists review what you eat and often make suggestions for product. Its great if you see a label and also great if you take a picture of it with your phone. Once you are in the store you can find it quickly and locate the product. You could also take a picture of the bar code if you have an ap for that.

Coffee Calorie Questions

2013-12-20T06:21:00.001-05:00

This week a client asked: What is the difference between a Tim Horton's coffee extra large with double cream and double sugar and with double milk and double sugar.
Extra large double cream and double sugar is: 160 kcalories, 8 grams of fat

Extra large double milk and double sugar: 100 kcalories and 1.5 grams of fat

Theresa Schneider BASc, RD, MPH

Schneider presents Nutrigenomics to Kingston Urology Nurses

2013-11-02T08:26:00.005-04:00

The Kingston Urology Nurses invited Theresa Schneider to present the ground breaking information about nutrigenomics to their October monthly meeting in Kingston, Ontario, Canada. The dinner meeting of researchers and front-line staff at Kingston General Hospital and Hotel Dieu Hospital were delighted to learn how they may help patients with information about their genes and the food choices they may make. Currently the organization Nutrigenomixs which originated out of the University of Torono, offers one of the first saliva tests in the world to help determine how we may benefit from taking in or avoiding certain food categories based on our genetics. The genes tested include: Vitamin C, Folate, Saturated fat, Omega 3 Oils, whole grains, caffeine and sodium.
Author: nutritionassessment.com

Double Starch - Defined

2013-07-29T23:22:00.004-04:00

What is "double starching"?

This happens most often during the late summer and early fall when both potatoes and 'corn on the cob' are ready in the farm fields. Both are irresistible at this time of year. The truth is a cup of either of these foods is the same as eating 2 slices of bread. Both are healthy foods but keep this in mind when deciding on your portions.........................
Author: nutritionassessment.com

The Quality of Your Shopping Cart

2013-06-20T20:53:00.004-04:00

Last week a client said to me that she is conscious of the "quality of what she puts in her Shopping Cart in the grocery store". That was the first time I had heard anyone express a measure of quality in relation to your shopping cart nutrition. This really is a genuine self-assessment of how we judge ourselves in relation to purchases and health. We could not judge this if we did not know what to compare it to.

Canada's Food Guide to Healthy Eating is a great place to start the comparison

For example.
Does my cart have at least to 'meat and alternate' food groups?
Does my cart contain healthy whole grain bread or pasta or enriched flour products or breakfast cereals ?
Do I have 2 kinds of dairy in my cart (meat and cheese)?
Do I have enough servings of fruit for everyone in my house for 5 days at 3 servings each?
What kind of healthy snacks to I have for the coming week?

Would you give yourself a good rating this week?
Is there a healthy choice for oil in the cart (canola oil, olive oil, avocado?
Give this some thought and enjoy your shopping.

Theresa Schneider BASc, RD, MPH

April Blues - Manage Your Expectations

2013-04-19T19:22:00.002-04:00

We thought winter was over................ Time to run outside and drop the gym membership. Aha...............as is the case every April my clients arrive in my office depressed and wonder why they have not had exercise for 2 weeks. Do not despair you are not the only one. Hang on to that gym membership until May. It was cold last week. This week it was too windy to run or bike or row and now its raining. My pick would be run in the rain. Its usually warmer and less windy. Put on that sun screen early in the season too.
Food ideas for this time of year.

Bocconcini Salad (keep it simple)
2 cups romaine lettuce or spinach
4 large cheery tomatoes
1/4 cucumber
2 large Bocconcini balls
1 tsp olive oil
1 tsp vinegarette
Fresh cilantro

Enjoy summer is coming.

Author: nutritionassessment.com

Travel for Business or Vacation Emergency Snacks

2013-03-23T14:26:00.002-04:00

I recently flew from Vancouver to Toronto on Air Canada. The flight was great but I had delayed travel and had to stay overnight at an Airport Hotel. If I did not have Susie's amazing brown bag lunch, the 30 hour ordeal would have been different. I also ended up with a Via Rail train ride home for 2.5 hours from Toronto because the planes were not flying due to weather. The great snacks kept me happy and cheerier with each delay and postponement. I arrive back home on time to head for my office to work in good shape with a few snack items still in my bag.
Susie's Travel Snacks:
Melba toast, sliced cucumbers, baby carrots, sliced sweet peppers, 2 mandarins, a banana, peanut butter and jam sandwich, Baby Bel Cheese, Juicy Fruit gum, Fibre 1 bar, tea bag, nuts, raisins and Dasani water.
You can always get hot water on a plane to make your own tea or take a Starbuck's sachet of Blonde Roast to keep your caffeine intake up.

Author: nutritionassessment.com

Oats and Hemp Hearts Hot Cereal for Your Valentine

2013-02-09T23:36:00.003-05:00

It is the depths of winter and there is nothing like a hot breakfast. Try this. It is high in protein, has some healthy oils and soluble fibre for a healthy heart. Excellent for the microbiome, IBS etc.

Hot Breakfast Cereal
1/2 cup dried oats (large flake are great)
2 Tablespoons of Manitoba Hemp Hearts
1 Tablespoon Shaved Almonds
1 Tablespoon of raisins or dried cranberries
1 cup of water.

Instructions

Combine ingredient in a large cereal bowl and microwave for 2-3 minutes on Power of 7 or 8.
Stir and add berries and maple syrup to taste.

Theresa J Schneider BASc, RD, MPH

Christmas is Past Best Holiday Tip #4

2012-12-26T11:33:00.003-05:00

Enjoy your leftover food.
Turkey sandwiches.
Turkey soup.
Keep in mind to avoid double starch servings again. Have turkey and stuffing or turkey and potato and cook fresh veggies to go with it.
Spread the candy and chocolate out over many days.
Get outside and be active.
For every day that we don't go to work we need an hour of exercise per day.
Enjoy
Author: nutritionassessment.com

Christmas is Here Best Holiday Tip #3

2012-12-26T11:29:00.001-05:00

Make your xmas meals good food and good cheer.

Appetizers - veggies and dip.
Turkey............MMMMM
Avoid tipple a quadruple starch: stuffing, mashed potatoes, breads.
Add extra veg to stuffing.
Enjoy a root vegetable.
Enjoy a green gettable.
Don't eat food you don't like just because its there.
Happy Holidays

Author: nutritionassessment.com

Nutrition Assessment and Ideas

Federal Government Employees now have insurance for Dietitian Services

Do You Need to Adjust your Alcohol Intake

Low-risk alcohol drinking guidelines

Halloween Candy Reuse

Seniors and Eating for Sport

Menu Plan for Work at Home

Breakfast Meals

The amounts listed are minimum portions per one adult. Eat the amounts you usually choose.

Protein Heart Healthy Oatmeal

Patients ask Doctors Nutrition Questions. Many Not Answered.

#myfoodID

#myfoodID

Popular Diets

Theresa Schneider BASc, RD, MPH

Health Canada Identification of Oats for Gluten Free Diets

Schneider Presents paper at the Dietitians of Canada in Quebec City

Is There Vitamin C in Apples?

How Many Carrots are Too Many?

Why aren’t registered dietitians’ services covered by one of Canada’s biggest health-insurance plans?

August Long Weekend: The Best of the Worst Barbecue

How Do I Remember a Product

Coffee Calorie Questions

Schneider presents Nutrigenomics to Kingston Urology Nurses

Double Starch - Defined

The Quality of Your Shopping Cart

April Blues - Manage Your Expectations

Travel for Business or Vacation Emergency Snacks

Oats and Hemp Hearts Hot Cereal for Your Valentine

Christmas is Past Best Holiday Tip #4

Christmas is Here Best Holiday Tip #3

The amounts listed are minimum portions per one adult.
Eat the amounts you usually choose.