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Vancouver Dietitians | Registered Dietit.. by Gabriela Aparicio, Alexandra Inman,.. - 58m ago
Looking for ways to incorporate vegetables at breakfast, or simply trying to find a recipe to shake up your breakfast routine? Look no further than these delicious breakfast tacos, which are sure to impress your overnight guests or when it's your turn to host brunch! Make this recipe vegan by using grated soy cheese and scrambling some soft tofu instead of eggs! As always, tag us @VancouverDietitians on Facebook and/or Instagram if you try this recipe!
Ingredients:
2 corn tortillas1/2 Tbsp olive oil1/4 chopped onion2 cups chopped zucchini and bell pepper1/2 cup spinach1 avocado, sliced2 Tbsp salsa1 Tbsp crumbled feta1 green onion, choppedScrambled eggs or tofu
Recipe:
In a medium pan, heat olive oil then add onion and saute until tender.Add zucchini and bell pepper and saute until tender.Warm tortillas according to package instructions.Top tortillas with spinach, cooked vegetables, avocado, scrambled eggs or tofu, feta, and green onion.Enjoy!
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Vancouver Dietitians | Registered Dietit.. by Alexandra Inman & Stephanie Dan.. - 4d ago
Oral health is about more than just a beautiful smile, it can actually have a huge impact on your overall health! A healthy mouth allows you to speak, eat, and drink. Poor oral health has also been linked to diabetes, heart disease, stroke, respiratory illness, as well as preterm and low birth weight babies.
The first step to a healthy mouth is to practice good oral hygiene that includes regular brushing and flossing. Click here to read the Canadian Dental Association’s tips to ensure you are brushing and flossing effectively.
The second step to a healthy mouth is to ensure you are visiting your dentist regularly for cleaning and check-ups. Dentists and dental hygienists are experts at ensuring your teeth (and mouth) are clean and healthy!
On top of good oral hygiene and regular dental visits, we also wanted to provide you with some additional strategies to help keep your mouth healthy. Here are some of our top tips:
1. Limit sugary food and drinks.
Cavity-causing bacteria love to consume sugars and then release acidic compounds, which can lead to tooth decay. Limit sugary drinks such as juice, pop, and sugar-sweetened coffee and tea. If you are having a high-sugar drink, try to drink it in one sitting rather than sipping on it throughout the day. You can also use a reusable straw to avoid direct contact with your teeth! If you are having high-sugar foods such as sticky sweets, try to pair them with a meal and be sure to brush and floss your teeth well afterwards.
2. Avoid grazing throughout the day.
While regular meals and snacks are important for your overall health, try to avoid having bites and sips frequently throughout the day as this greatly increases the amount of time your teeth are in contact with potential cavity-causing sugar. Eating and drinking (anything but water) >6 times per day increases your risk of developing dental cavities! Instead, focus on having regular meals and snacks that honour your hunger cues and enjoy plain water between.
3. Stay hydrated.
Dry mouth can increase your risk for dental cavities and oral infections, as well as cause discomfort, pain, and difficulty chewing/swallowing. One of the simplest ways to prevent dry mouth is to ensure you are adequately hydrated. Enjoy plain water with meals and snacks, as well as throughout the day to help keep you hydrated. If you’re using bottled water, consider switching to tap water. Tap water is not only budget-friendly, but most developed countries fortify their tap water with fluoride! If you are still experiencing dry mouth that is concerning to you, speak with your dentist or dental hygienist.
4. Use fluoride-containing dental products.
Fluoride aids in the remineralization of your teeth to prevent dental cavities and infections. Fluoridated tap water, saltwater fish, and tea brewed with fluoridated water are some dietary sources, however the best strategy is to use fluoride-containing toothpaste and mouth rinse. You can look for the Canadian Dental Association seal when shopping for dental products!
5. Try using xylitol.
Xylitol is a naturally-sourced sugar alcohol that is considered equally as sweet as sucrose (table sugar) but with 33% less calories. Xylitol also acts as a prebiotic (a source of food for the beneficial bacteria living in our digestive tract) which can help with lowering blood glucose levels, cholesterol, and triglycerides as well as promoting gut health. Additionally, regular use of xylitol-containing products has been shown to help reduce the risk of dental cavities and actually promote remineralization of teeth! You can try using xylitol gum or mints after meals/snacks, or substituting xylitol for sugar in your baking. One word of caution, however, is to start with a small amount of xylitol and slowly increase as excessive consumption of xylitol can have a laxative effect.
6. Ensure you are getting adequate calcium and vitamin D.
Your teeth are made up of primarily calcium, just like your bones! Vitamin D helps your body absorb and utilize calcium for healthy bones and teeth. Unfortunately, it can be difficult to get enough vitamin D in your diet -click here to read more! Phosphorous is another important mineral that helps with the absorption and utilization of calcium.
Dairy products such as milk, yogurt, and cheese are good sources of calcium and phosphorous, as well as vitamin D. For those that don’t consume dairy products, choose other high sources of calcium and phosphorus such as: fortified milk alternatives, canned fish with the bones, almonds, legumes, and dark green leafy vegetables.
Not sure if you’re getting enough? Book an appointment with us today for a full diet analysis!
7. Eat your fruits and veggies.
Fruits and vegetables are nutrient-dense foods that promote overall health and reduce the risk of disease, including oral diseases, infections, and cavities. Focus on consuming a wide variety of colours of fruits and vegetables to consume a wide variety of vitamins, minerals, and phytochemicals to promote overall health, including oral health.
Crunchy fruit and vegetables such as apples, carrots, and celery can also help to clear plaque from teeth. However, be aware of citrus fruits such as lemons and oranges, as their acidity can wear away tooth enamel. Be sure to rinse your mouth with water and/or brush your teeth after consuming citrus fruit.
8. Choose whole grains more often than refined grains.
Whole grains (such as oats, brown rice, quinoa, barley, and multigrain bread) have more fibre, vitamins, and minerals than refined grains. They are important for overall health and prevention of chronic disease, and they can also supply much needed nutrients for dental health such as B vitamins, magnesium, and iron. Enjoy whole grains as part of a balanced meal followed by rinsing with water and/or brushing and flossing!
9. Manage your heartburn.
Gastroesophageal reflux disease (GERD, colloquially known as heartburn or acid reflux) that is not well-controlled can actually weaken your tooth enamel and increase risk of cavities and infections.
If you experience heartburn regularly, speak with your physician and book an appointment with us to discuss dietary strategies for minimizing heartburn!
10. Avoid smoking or chewing tobacco.
Smoking and/or chewing tobacco products increases your risk of developing a variety of cancers (including oral cancer), gum disease, and cardiovascular disease. Need help quitting? Talk to your pharmacist about the BC Smoking Cessation Program.
We hope you’ve found these tips helpful for keeping your mouth healthy! If you have any further questions, please don’t hesitate to contact us or discuss with your dental provider.
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Vancouver Dietitians | Registered Dietit.. by Skye Moore, Alexandra Inman, & .. - 1w ago
Smoothie bowls are not only Instagram-worthy, they're an easy way to pack a lot of nutrients into your breakfast like protein, antioxidants, fibre, healthy fat, vitamins, and minerals. You can easily make substitutions or change up the toppings to your preference! As always, if you try this recipe make sure to post your pictures on social media and tag us @VancouverDietitians!
Ingredients
1 frozen banana1/2 cup raspberrieshandful of ice1 tbsp hemp hearts1 scoop protein powder of choice1/2 cup milk of choice (more or less depending on desired consistency)
Recipe
Put all ingredients in a blender and blend until reaches desired consistency.Place in bowl and top with shredded coconut, pumpkin seeds, and golden kiwi.Enjoy!
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One of the most common questions client come in to us with is “How many calories should I eat?” or “How often should I be eating in the day?” Oftentimes, they’re looking for guidelines or rules around when and how much food to eat.
There are a few problems with relying on external rules to guide your eating habits. How much you need to eat varies a lot; not just from day to day, but from morning to night. How much activity you’ve done that day is just one factor that can influence how much you need to eat. Additionally, having strict rules to guide your eating habits are hard to follow on a day-to-day basis - especially on those days where you’re not following your normal routine. How about those days where you have gone on a long hike? Or when you didn’t sleep well the night before? What about when you are on vacation? How about during cultural celebrations? More than that, it’s just not a mentally or emotionally pleasant way to live. Food should be nourishing and enjoyable, not a source of stress or anxiety.
"When the joy goes out of eating, nutrition suffers" - Ellyn Satter
So what is the answer to the question of how much and when you should eat? Intuitive eating.
You can read more about the principles of intuitive eating by clicking here. However, the basic idea of intuitive eating is that your body innately knows how much and how often it needs to eat for optimal health and function. Everyone is born with this function - just look at babies, they eat exactly the amount they need to in order to grow and develop. However, in our current culture of dieting, a lot of us have been taught to ignore our body’s hunger and fullness signals and, instead, follow external rules or guidelines. Ignoring our body’s cues and signals might make them harder to pick up on, or even result in a cycle of restriction followed by binge eating. Often, this ultimately results in feelings of guilt and/or shame.
"We define healthy eating as having a healthy balance of foods and having a healthy relationship with food." - Evelyn Tribole
Intuitive eating is about honouring your hunger and respecting your fullness. One of the simplest ways to get started with intuitive eating is with the hunger-fullness scale. The hunger-fullness scale goes from 1 (absolutely starving) to 10 (nauseatingly full).
Hunger-Fullness Scale
Starving, weak, dizzyVery hungry, cranky, low energy, stomach growling a lotPretty hungry, stomach growling a littleStarting to feel a little hungry, starting to think about foodSatisfied - neither hungry nor full, focused on a different task, not thinking about foodPleasantly fullFull, slightly uncomfortableStuffedVery uncomfortably full, stomach hurtsNauseatingly full, feel sick, bloated
Here’s how to use this scale:
When you are getting ready for a meal or snack, ask yourself “Where am I on the hunger-fullness scale?” Ideally, you will be somewhere between a 3 and a 4.Halfway through your meal or snack, pause for 10 seconds and ask yourself again “Where am I on the hunger fullness scale now?”
Eat until you are a 6 or a 7, then stop eating.
This may mean you leave some food left on your plate or it may mean that you help yourself to seconds. Both are 100% okay! Some days, you may find yourself feeling full after small meals and snacks. While other days can feel like you’re eating a lot without feeling full. Both are normal and natural fluctuations in hunger and fullness.
Try this exercise for 3-4 days, or until you feel you’ve picked up on your hunger and fullness cues. Remember, your hunger-fullness cues may change over time so you can always repeat this exercise if and when you feel that it will be helpful!
If you do this exercise, but aren’t able to identify your hunger or fullness cues. Start by asking yourself the following questions:
Do you eat regular meals and snacks?Do you skip meals and snacks, even though you’re hungry?Do you graze on food all day long without ever feeling hungry?
If you don’t honour your hunger or respect your fullness, your body’s cues can become confusing or hard to identify.
If you’re having difficulty finding your hunger and fullness cues, please book an appointment with us - we would love to help you find them again!
Sometimes, you may find yourself eating even though you aren’t hungry or eating past the point of being full. You may find your eating habits are directed by how you’re feeling emotionally rather than hunger and fullness. If this is becoming concerning to you, we highly recommend seeking the help of a licensed counsellor in addressing the underlying emotions that may be driving your eating habits.
With intuitive eating, you can trust your body to know exactly when and how much it needs to eat rather than stressing trying to follow external rules or cues!
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Vancouver Dietitians | Registered Dietit.. by Gabriela Aparicio, Alexandra Inman,.. - 2w ago
Poke bowls are a delicious, gorgeous way to incorporate a wide variety of nutrients into a meal. While there are so many delicious poke bowl restaurants around Vancouver that you can try, if you are looking to save a little money or just want to try your hand at making them at home - this recipe is for you! As always, if you try this recipe please tag us in your photos on Facebook and Instagram @VancouverDietitians!
Ingredients:
rice of choice
Suggested Toppings:
smoked tofuroasted edamamesweet potatocucumberradishavocadored pepperpickled gingergreen onionsesame seeds
Sauce Option 1 - Spicy Mayo:
1 1/2 Tbsp mayo1-2 tsp sriracha, to taste1 tsp garlic chili sauce
Sauce Option 2 - Miso Soy:
1 1/2 Tbsp reduced-sodium tamari or soy sauce1/2 Tbsp miso pastefresh ginger, to tastesqueeze of lemon juice, to taste1 tsp sesame oil
Recipe:
Make the rice according to package instructions.Cube the tofu/sweet potato and slice the vegetables.Place rice in a bowl, place preferred toppings on top.Drizzle with preferred sauce and sprinkle with sesame seeds, garnish with pickled ginger.Enjoy!
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We often hear "weight loss" as a primary reason to exercise. However, we often forget that exercise has many other health benefits, irrespective of weight. Seeing results in the gym doesn't just mean physical results, it can also mean improved mental, emotional, and digestive health!
Here are 11 health benefits of exercise:
Improved mood
Reduces anxiety, stress, and depression
Improves sleep
Enhances sex life (for both men and women)
Maintains bone health
Prevents or manages chronic diseases, such as: cancer, diabetes, cardiovascular disease, and dementia
The key to unlocking these potential benefits of exercise is to choose physical activity that you actually enjoy! This makes exercise easier to begin, and also increases the likelihood that you will stick with it. Try a group fitness class, dance class, or pick activities you can do with friends and family - such as bike riding, swimming, skating, or try a team sport, such as basketball or soccer.
Home exercises can also be helpful if you're short on time, don't have access to a gym, or don't have available childcare. Here are a couple workout videos you can follow at home:
Whichever way you choose, try to elevate your heart rate at least once per day. Even if that means taking the stairs at work instead of the elevator, parking your car furthest away in the parking lot, or going for a brisk walk outside during your lunch break. Adding in some resistance exercises (using weights or your body weight) is a bonus!
What ways do you enjoy daily physical activity? Leave your ideas in the comments section below!
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These cookies are not only delicious, they are much lower in sugar and fat than regular cookie recipes. Make these ahead of time and store in the fridge or freezer for an easy-to-grab snack or treat. You could also pair these cookies with a piece of fruit and some protein (such as Greek yogurt or a hard boiled egg) for a quick, filling breakfast! These cookies are a fantastic way to use up any over-ripe bananas you may have lying around. It's easy to make this recipe vegan - just choose a plant-based milk and make sure you buy vegan chocolate chips! As always, if you try this recipe make sure you tag us in your photos on Facebook and Instagram @VancouverDietitians!
Ingredients:
3 over-ripe bananas1/4 cup milk of choice1 tsp vanilla extract1/3 cup applesauce2 cups rolled oats1 tsp cinnamon1/2 cup chocolate chipsshredded coconut
Recipe:
Preheat oven to 350F.In a bowl, mash bananas.Mix in milk, vanilla extract, and applesauce.Mix in oats and cinnamon until combined.Fold in chocolate chips.Using your hands, form balls with the cookie dough and flatten on baking sheet.Sprinkle with shredded coconut.Bake for 18 minutes until done.Enjoy!
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This pesto is vegan and nut-free, perfect for entertaining guests with dietary restrictions! This pesto
also tastes greats as a dip for veggies, crackers, or as a sandwich spread. You can store the pesto sauce in an airtight container, refrigerate, and use within 3-4 days. Choose pasta that is made from whole grains and high in fibre - for this recipe we actually used rotini made out of chickpeas which are packed with protein, fibre, and are gluten-free! Did you know if you only cook your pasta to al dente (firm to the bite, with the white 'bone' in the centre), it actually lowers its glycemic index?
Ingredients:
Avocado Pesto
1 cup (packed) fresh basil1 avocadoJuice of 1 lemon3 cloves garlic1⁄4 cup hemp hearts1 tbsp nutritional yeast1 tbsp olive oil1 tbsp water (or more as needed)Sprinkle of red chilli flakesSalt & pepper to taste
Pasta
12 oz of your choice of pasta, cooked according to package instructions. I used Banza rotini noodles which is a high protein, high fiber, gluten-free pasta made out of chickpeas!1-2 cups of cherry tomatoes1 tbsp olive oilSalt & pepper (to taste)
Instructions:
In a food processor, process basil, avocado, lemon juice, garlic, hemp hearts, nutritional yeast, and olive oil. Add water through the top until the pesto is smooth.
Season with red chilli flakes, salt & pepper.Toss cherry tomatoes in olive oil, salt & pepper. Place in a frying pan on high heat.Cover the pan and stir tomatoes occasionally for a few minutes. The tomatoes are done if they burst open when pressed down with a spoon.
Toss cooked pasta with pesto sauce. Top with bursting tomatoes and additional hemp hearts and/or nutritional yeast if desired.
Serve hot and enjoy!
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Smoothie bowls are not only Instagram-worthy, they're an easy way to pack a lot of nutrients into your breakfast like protein, antioxidants, fibre, healthy fat, vitamins, and minerals. You can easily make substitutions or change up the toppings to your preference! As always, if you try this recipe make sure to post your pictures on social media and tag us @VancouverDietitians!
Ingredients
1 frozen banana1/2 cup blueberrieshandful of ice1 tbsp peanut butter1 tbsp chia seeds1 scoop protein powder of choice1/2 cup milk of choice (more or less depending on desired consistency)
Recipe
Put all ingredients in a blender and blend until reaches desired consistency.Place in bowl and top with hemp hearts, raspberries, and chocolate chips.Enjoy!
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"I avoid soy products because I heard somewhere that they can give you cancer". This is a very common concern we hear from clients, but is it true?
Soy products include foods such as soy milk, tofu, tempeh, and soybeans (otherwise known as edamame). They are an excellent source of protein, fibre, B vitamins, omega-3 fatty-acids, and iron. However, despite their nutritious value, soy products have gotten a bad reputation as being carcinogenic (cancer-causing), unhealthy, and/or unsafe. Let's get to the bottom of the research, and figure out the pros vs. cons of consuming soy products.
Where did the cancer-causing reputation come from?
Soy products naturally contain compounds called phytoestrogens, mainly in the form of isoflavones. These isoflavones closely resemble the hormone estrogen, and we know that excess estrogen is linked to an increased risk of breast cancer. So it does make sense that some people may be concerned about estrogen intake and an increased risk of breast cancer. However, there are a number of other foods that also contain estrogen-like compounds and these isoflavones only looklike estrogen. Isoflavones actually have anti-estrogenic properties, which may lower the risk of certain cancers and may improve breast cancer outcomes.
What are the benefits of eating soy?
Reviewing the research, there is no correlation between consuming soy products and risk of breast cancer in women. Actually, women who consume soy products as part of a balanced diet may benefit from a protective effect against ovarian and breast cancers. There is also no evidenced correlation between consuming soy products and male infertility (decreased testosterone levels and/or semen production) in current research. In fact, men who include soy products as part of their diet tend to have a lower risk for prostate cancer.
Some benefits of eating soy include...
Lower risk of ovarian, breast, prostate, and other cancers
Improved bone health and bone density, and lower risk of bone fractures
Lower blood cholesterol and lower risk for cardiovascular disease
Some research indicates soy products can help reduce: skin wrinkles, depression, allergy risk, asthma, and COPD, as well as suppress the storage of abdominal fat
Are there any consequences to eating soy?
Like with anything, too much of a good thing can be a bad thing. It’s always important to maintain balance and variety as part of a healthy diet, and to not get carried away consuming a single food or nutrient. Dietitians of Canada recommends 2-3 servings of soy products per day can be enjoyed as part of a balanced, varied diet.
It may be of interest to some of our readers to mention that soybeans are one of the most commonly grown crops in North America and they are often genetically modified (GMO). Many people may be concerned about GMO products, however there is currently no research showing that GMO products are harmful to human health. If you are concerned about consumption of GMOs, you can choose organic soy products.
Other resources to explore
American Institute for Cancer Research: http://www.aicr.org/foods-that-fight-cancer/tab-content/soy-research-1.html
Want to learn more about how you can incorporate soy as part of a healthy, balanced diet? with Alex or Stephanie today!
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