7 Ways to Make Your Weight Loss Goal a Reality

The parties are over, the leftovers are eaten, and the lingering chocolates have been given away. Now, finally, you can get to the task at hand – tackling that excess weight you’ve resolved to shed this year. For some, it’s a matter of dropping only a few pounds that have crept on after a food-centered month. […]

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How much water should you drink each day?

How much water do you need to drink each day? What seems like a simple question doesn’t have a straightforward answer. While many experts recommend eight or more glasses a day, others contend you need to drink water only when thirsty. In truth, how much water you need depends on your age, your health, how […]

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Turkey Burgers

These burgers are always a hit because they’re so flavourful. It doesn’t hurt that they’re also low in fat and even have a little fibre. I like to serve them in whole wheat pita pockets with sliced tomato and avocado. INGREDIENTS 1 pound / 454 g lean ground turkey 1/2 cup / 125 ml whole […]

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Six Ways To Healthier Grilled Meat

It’s the season to fire up the grill and enjoy the flavour of barbecued foods. But depending on what you throw on the grill – and how often – you might be jeopardizing your health.  Research suggests that eating too much grilled meat can increase the risk of certain cancers. The problem is that cooking […]

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A Nutrition Guide For Women Through The Decades

It’s no surprise that women have different nutrition needs than men. Hormonal changes that occur with menstruation, pregnancy, breastfeeding and menopause alter a woman’s daily need for nutrients such as calcium, iron and folate. The fact that women are at unique risk for osteoporosis, breast cancer, and weight-related problems also influences what foods a woman […]

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Avocado, Mango and Shrimp Salad

This salad is so easy to make and it’s truly delicious.  It’s also a great source of heart-healthy monounsaturated fat, folate, potassium and beta-carotene, an important antioxidant.  With only 330 calories per serving, it serves up 26 grams of protein and 7 grams of fibre making it a satisfying meal. Ingredients 2 avocados, peeled and diced […]

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7 foods that help lower blood cholesterol

February marks Heart Month, a time when the Heart and Stroke Foundation will be urging all Canadians to take inventory of their personal risk factors for heart disease. It’s estimated that 8 out of 10 Canadians have at least one risk factor for heart disease, including high LDL (bad) cholesterol. If you’ve been told your cholesterol is on […]

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Pepper-Crusted Salmon

Salmon is a heart healthy food because it’s packed with omega-3 fatty acids. Use a good quality pepper mill to coarsely grind the fresh pepper for this recipe—it will make a big difference.   2 tbsp (25 ml) maple syrup 2 tbsp (25 ml) sodium-reduced soy sauce 2 cloves garlic, crushed 1/4 cup (50 ml) fresh coarsely […]

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Leslie’s Overnight Bircher Muesli

This hearty, fibre-rich breakfast is a delicious alternative to hot oatmeal. The oats are soaked overnight so you don’t have to wait for breakfast in the morning. The recipe calls for berries and pecans, but feel free any type of fruit or nut you like. And be sure to save some for a mid day […]

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Can’t Lose Weight? 5 Diet Mistakes That Keep The Pounds On

As a Registered Dietitian in private practice at the Medisys Clinic in Toronto, it’s something I often hear when I meet clients for the first time. “Why can’t I lose weight? I eat healthfully, I don’t touch desserts and I exercise regularly but the scale won’t budge. I think I’m doing everything right.” People often […]

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How a dietitian manages a season of chocolate, shortbread and high fat hors d’oeuvres

I dread writing this piece every year. You know, the piece on “how to prevent weight gain during the holiday season”.  I mean really, the December holidays come but once a year.  Can’t we let loose a little? Do you really want me to spoil your fun by telling you to eat an apple instead of […]

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Spicy Candied Walnuts

Sweet, salty and spicy – these walnuts have it all!  And they’re an excellent source of plant-based omega-3 fats. This recipe makes a delicious and addictive cocktail snack for this season’s holiday parties.   1.5 cups walnut halves 1/4 cup shredded unsweetened coconut 2 tbsp honey  1/8 tsp cayenne pepper, or to taste pinch salt, […]

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8 Foods to Power Your Immune System this Fall

It’s that time of year again. Perhaps you’re already fighting a cold. If you’re lucky you’ll make it through the rest of the season without catching one. More likely, though, you’ll get one or two, especially if you have young kids in school. You can’t prevent cold and flu viruses from making their fall appearance, […]

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The secret to slowing aging? An anti-inflammatory diet

If you don’t consider your chromosomes when deciding what to eat, it might be time to start. According to a new study published this month in the American Journal of Clinical Nutrition, the foods you eat – and don’t eat – can affect the length of your telomeres, a marker of biological aging. Shorter telomeres […]

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A guide to cooking oils: Consider smoke point, nutrition, taste

Q: What does “smoke point” mean? I was told not to cook with extra virgin olive oil because it has a low smoke point and will break down when it’s heated. Is this true? What is the best oil to sauté vegetables with? A: It’s true that cooking oils with what’s called a low smoke […]

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Butternut Squash and Apple Soup

A simple yet delicious pureed soup perfect for a cool autumn day when locally grown apples are in abundance. I like to garnish this soup with shredded apple or toasted pumpkin seeds.   2 tbsp (25 ml) canola oil 2 cups (500 ml) chopped onion 6 cups (1.5 L) water 4 cups (1 L) cubed […]

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What to eat to beat the mid-afternoon energy slump

If you have trouble getting in gear in the morning, feel drained by mid afternoon, or just want to crash on the couch in the evening, the culprit could be your diet.  Diet blunders such as skipping meals, overindulging, running low on water and drinking too much coffee can leave you feeling sluggish. For many […]

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Confused about carbs? Here’s a carbohydrate primer

When people think of carbohydrates, best-known sources such as bread, cereal, pasta and potatoes undoubtedly come to mind. But there are many other high-carbohydrate foods that may be slipping under the radar. Fruit, squash, beans and lentils, quinoa (no, it’s not a protein food), avocados, milk, yogurt and tomato sauce, for example, are chock-full of […]

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7 Fermented Foods to Add to Your Diet

If you haven’t tried – or let alone heard of – fermented foods such as kimchi, kombucha or natto, consider adding them to your menu.  They’ve been part of the human diet for nearly 10,000 years, but only recently have fermented foods become trendy in North America for their purported health benefits. Research suggests fermented […]

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Sesame Ginger Salmon

This Asian-inspired salmon recipe is a favourite in my house. It also works well if you bake this salmon in a 400° F oven for 15 to 20 minutes, or until salmon flakes with a fork. Ingredients 1/4 cup / 50 ml freshly squeezed lemon juice 1 tbsp / 15 ml sodium-reduced soy sauce 2 […]

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A back-to-work menu for brain power

Soon kids will head back to the classroom and many of us will return to our regular work schedules. If you’re wondering how to get your brain back into gear, the answer might be no farther away than your refrigerator. Scientists are learning that the right foods, eaten at the right times, can help you […]

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What you need to know about Vitamin D

In a country with little, if any, opportunity to synthesize vitamin D in fall and winter, the seasons with the least amount of sunlight, Canadians have been advised to turn to supplements to ensure they’re getting enough of the bone-building nutrient. Why do we need vitamin D? Vitamin D’s best-known role is helping the body […]

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Test Your Summer Food Safety Smarts

Repeatedly, we are advised to wash our hands thoroughly before handling foods, rinse fruits and vegetables, check expiry dates on packages and cook burgers to a safe temperature. But knowing about safe food handling practices and putting them into practice are two different things.  And you might be surprised to learn that some of the […]

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Eat More Fibre to Ward Off Type 2 Diabetes

What if you discovered that eating a high-fibre diet could significantly lower your risk of a disease that, if not diagnosed and properly managed, can have serious long-term health consequences? What if it took eating oatmeal, chia seeds and raspberries for breakfast, a spinach salad for lunch and some chickpeas and an apple tossed in […]

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Lemon, Blueberry and Millet Muffins

 Ingredients: 3/4 cup / 175 ml all-purpose flour 3/4 cup / 175 ml whole wheat flour 1/4 cup / 50 ml millet 1 tsp / 5 ml baking powder 1 tsp / 5 ml baking soda 1/4 tsp / 1 ml salt 1 medium egg 3/4 cup / 175 ml granulated sugar 1 cup / […]

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Diet soft drinks linked to increasing waistlines of older adults

People over age 65 who drink diet soda daily tend to expand their waistlines by much more than peers who prefer other beverages, possibly contributing to chronic illnesses that go along with excess belly fat, according to a new study. The findings raise concerns about the safety of chronic diet soda consumption, which may increase […]

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How to Make Sense of the Constant Onslaught of Nutrition Studies

With new scientific studies about food and nutrition being reported daily, it’s hard to know what to believe. The onslaught – much of it conflicting – can be frustrating even for the savviest consumers. Is saturated fat now good for us? (No.) Are calcium supplements bad for the heart? (Maybe.) Are low-carb diets best for […]

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The Hidden Calories and Sodium in Thai Food – and Which Dishes to Avoid

The question: I love Thai food, but not all the calories. What are some lighter options at a Thai restaurant? The answer: If you’re calorie-conscious, Thai cuisine can be tricky since so many dishes are fried in generous amounts of oil. Rich coconut milk, a staple in many curries, soups and desserts, isn’t easy on […]

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Spicy Sautéed Kale

This recipe is a delicious way to increase your intake of leafy green vegetables in 2015. Gram for gram, kale outshines most other leafy green vegetables when it comes to vitamins A, C, E and K. And it’s an outstanding source of lutein, an antioxidant linked to a lower risk of macular degeneration.   1 […]

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