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Oats or oatmeal receive a lot of love from the media for being a high-fiber, unprocessed whole grain option. However, today I want to introduce you to oat bran. Like oats, it contains a good dose of cholesterol-lowering soluble fiber, and is a rich source of B vitamins. So why choose oat bran over regular oats? The reason is because oat bran contains nearly twice the amount of fiber as regular oats in the same quantity. Thus, to get the most nutrition bang for your buck, go for oat bran!

You can easily prepare oat bran into a hot creamy cereal by preparing the same way you would to regular oats. Top it off with a handful of chopped almonds or walnuts for a boost of omega-3 fats and sprinkle on cinnamon to add some sweetness. Make a big batch of oat bran cereal on the weekend, then portion into individual containers for the busy weekdays to help you start your morning on the right foot everyday.

Have you ever wondered what is the difference between a registered dietitian (RD) and a registered holistic nutritionist? Here is a a comparison of the training and qualifications.

As a follow-up to the last blog post on the potential benefits of soy, let’s talk about about some ideas on how to include more of it in our diet.

 

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Today’s nutrition topic: soy

Soy beans contain protein, calcium, iron, zinc, phosphorus, magnesium, B Vitamins, omega 3 fatty acids and fibre.

It may be beneficial for promoting healthy heart and healthy bones and may help with menopause. The studies are inconclusive for post menopause but it may be a pro-estrogen so best to reduce the amount. There are no studies that show it causes infertility in men. Overall it is never best to overdo one nutrient so stick with the recommendations.

It is recommended to have three servings of milk and alternatives daily so so no more than three cups of soy milk a day.

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Chia is a small seed native to Mexico and Guatemala. It is a good source of fibre and even has some protein and omega-3 benefits. A tip to enjoy chia is in the form of pudding.

 

Here are a few suggestions to get you started…

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What is the difference between a Dietitian and a nutritionist?

A R.D. is a health care professional that can provide extensive knowledge on healthy eating. A registered Dietitian is trained to bring safe and reliable advice on food, diet, and nutrition issues that will benefit individuals.  They provide their services in hospitals, community based settings, health care facilities, foodservice companies, and private practices.

Registered Dietitians are your trusted experts that are well educated.
Educationally, a licensed R.D. requires having both a Bachelor of Science degree in Foods and Nutrition,plus a one-year dietetic internship program or a nutrition master’s degree. Finally, the last step to be granted the title of Registered Dietitians must complete a national registration examination. R.D. are in the same health act as a Doctor and a Nurse.
Law protects all the titles of “Registered Dietitian”, and “Dietitian”. Only those who have met national standards can use these titles. The letters R.D. are the legal designations for qualified Registered Dietitians of Canada. R.D.’s must take ongoing continuing education classes to maintain their license each year.
Additionally, in every province, practicing dietitians are regulated, ensuring that you are receiving safe
and ethical advice. A Registered Dietitian/Dietitian is the best professional consultant for any nutrition issue. Dietitians are also covered by most extended health plans.

A Nutritionist is an unregulated term and is not protected by law. Anybody can call themselves a nutritionist.

Fall is officially here, which means it is time to indulge in pumpkins and squashes.

 

My favourite is the kabocha squash because it is naturally sweet. The easiest way to prepare this squash is to roast it whole in the oven (I like to do it at 350F for 1-2 hours) until you can easily pierce a knife through the skin. Let it cool and then cut the squash in half and harvest the flesh inside.

 

Another squash that I enjoy using is the spaghetti squash. Again, roast it or microwave it until tender. Once cool, cut in half and use a fork to shred the flesh into long strings. Pairing it with a tomato-based pasta sauce, and you have a satisfying yet light dinner option!

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Omega-3 fats have been in the spotlight for a long time now and most people are aware that it is good for the heart and supports immune health. Moreover, a recent study sheds some light on the impact of omega-3s on dementia prevention, which adds another great reason to ensure you get enough omega-3s in your diet.

 

The best sources of omega-3 fats are from fatty fish, such as salmon. But a common question I hear from my Vancouver client all the time is “I know salmon is good for me, but I don’t like it. Are there other options?” The answer is yes! Other fatty fish rich in omega-3 fats include herrings, sardines and mackerels. Oysters and rainbow trout have some omega-3 fats too but less than the aforementioned varieties.

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It’s time to skip the store-bought salad dressings! Most commercial brands will have added sugar or other additives to create a better flavour and consistency.

 

But do we really need all the extra additives? I don’t think so.

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My background is Asian, so tofu is nothing foreign to me. However, tofu is still relatively new in the Western culture.

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