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Tag Archive for: nutrition

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Nutrition Month O-Tip of the Week: Simple Swaps for Sugary Drinks

Our O-Tip of the week series we will be providing valuable “OT-Approved Life Hacks” to provide you with simple and helpful solutions for living. 

For the month of March, Nutrition Month, our O-Tip series will help you find simple ways to improve nutrition in every meal!

We all know water can get boring sometimes –but there are some great ways to make it a little more exciting, without turning to sugary drinks!  Try swapping pop or your other sugar-filled favourite for mineral water with slices of citrus fruit, hot water with lemon, or water that is infused with watermelon, cucumber or berries!  These delicious swaps are flavour-filled and better for you!

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Nutrition Month O-Tip of the Week: Put Away the Peeler

Our O-Tip of the week series we will be providing valuable “OT-Approved Life Hacks” to provide you with simple and helpful solutions for living. 

For the month of March, Nutrition Month, our O-Tip series will help you find simple ways to improve nutrition in every meal!

If you’re looking to get the most out of the fruits and vegetables you eat look no further than the skins.  Though some are not edible many are, and the skins (or peels) often contain the most nutrients as they are rich in fiber, vitamins, minerals, and antioxidants!  So go ahead and enjoy everything your fruit and veggies have to offer – just be sure to wash them thoroughly first!

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Six Simple Ways to Improve Nutrition As A Team

Julie Entwistle, C.Dir. (c), MBA, BHSc (OT), BSc (Health / Gerontology)

It is no secret that obesity is on the rise across North America.  In fact, a 2014 study shows that obesity now accounts for 8.6% of youth and 25% of the adult population.  (Després, Alméras, & Gauvin, 2014)   The leading causes of this “obesity epidemic” are sedentary lifestyles, lack of physical activity and poor nutritional choices.

With the stressful lives being led by our generation, taking time to prepare and bring healthy lunches and snacks to work is difficult.  Yet, without a healthy snack or lunch, the tendency is to purchase food that is not healthy, or to under-eat which, believe it or not, can also cause obesity as our body works to “hold onto” every calorie in fear of starvation.

Employers may ask “why do I care if my team is eating unhealthy”, but the answer is obvious:  a healthy workforce is a productive workforce and workplace absences for health-related problems (including obesity, heart disease, diabetes etc) are hugely disruptive.

Here are a few suggestions that can be implemented in the workplace to help improve the health of your staff and organization:

  1. Schedule Regular Healthy Pot-Luck Lunches — choose a day of the week and have each person bring in a healthy lunch item for a team-building activity.
  2. Bring a Colleague a Lunch — people are more likely to prepare healthy meals for others than for themselves, so capitalize on this and arrange for “bring a colleague a lunch week” and see the efforts people will go to in order to promote the health of a colleague.
  3. Recipe of the Week — each week choose a member of the team to share make their favourite healthy meal or snack and bring it in to share with the team.  Have them send each member a recipe via email for them to make on their own.
  4. Education Opportunities — bring in a nutritionist, dietician or health coach to speak to the team about how to create healthy meals and snacks to help fuel their day at work.
  5. Brown Bag Week — encourage the team to have a “brown bag” week.  Eating out can lead to unhealthy choices and lack of portion control.  Bringing your own lunch can help to ensure you are getting the nutrients you need and fueling productivity the entire day.
  6. Russian Lunch Roulette — like secret Santa, have everyone bring a balanced lunch and randomly select who gets what lunch.  It always tastes better to consume something made by someone else, so people should enjoy the surprise lunch they end up with.  Of course, plan ahead for any allergies/food requests and ask people to put sauces/condiments on the side to be added only if desired.

In the end, lead by example.  Employers have the ability to create opportunities that can help their workforce to engage in healthy habits.  Use the strength of your organizational alliance to bring people together to help them achieve healthy goals.  Everyone will benefit, including the organization.

 

Previously posted August 2015

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Nutrition Month O-Tip of the Week: Make Room for Veggies in Every Meal

Our O-Tip of the week series we will be providing valuable “OT-Approved Life Hacks” to provide you with simple and helpful solutions for living. 

For the month of March, Nutrition Month, our O-Tip series will help you find simple ways to improve nutrition in every meal!

A simple way to improve nutrition is to increase your vegetable intake.  Vegetables are nutritional powerhouses full of the vitamins and minerals our bodies need to thrive.  Increase your veggie intake by ensuring you include them in every meal and/or snack. 

Some helpful examples include:

  •         Adding spinach or kale to a breakfast smoothie
  •         Adding spinach to your eggs
  •         Protein-packed salads as a meal for lunch or dinner
  •         Substituting veggie noodles (zucchini, spaghetti squash or sweet potatoes) for pasta
  •         Substituting cauliflower for rice or pizza crusts
  •         Using lettuce instead of traditional wraps
  •         Carrot sticks and hummus as a snack
  •         Kale chips instead of regular potato chips as a snack

How do you include vegetables in your meals?  We’d love to hear your delicious and nutritious suggestions!  

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Nutrition Month O-Tip of the Week: Give the Basics a Boost!

Our O-Tip of the week series we will be providing valuable “OT-Approved Life Hacks” to provide you with simple and helpful solutions for living. 

For the month of March, Nutrition Month, our O-Tip series will help you find simple ways to improve nutrition in every meal!

Instead of using the less nutritional basics you may have always used in your dishes, try changing them up for a nutritional boost. 
Some examples include:

  •         Quinoa instead of rice
  •         Mashed cauliflower instead of mashed potatoes
  •         Sweet potato fries instead of normal french fries
  •         Zucchini noodles or spaghetti squash instead of pasta
  •         Bake with applesauce instead of oil
  •         Use herbs and spices instead of salt
  •         Use whole wheat flour instead of all-purpose white flour
  •         Enjoy dark chocolate instead of milk chocolate

What are some healthy food swaps you’ve tried?  We’d love to hear some more delicious and nutritious suggestions!

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Don’t Be Afraid To Try New Things

As we continue to promote the Dietitians of Canada 100 Meal Journey this nutrition month, we turn the focus to variety and the willingness to try new foods .  With children, it can be difficult to get them to step outside of their comfort zones, especially with food.  However, it is important to encourage children and ourselves to try something new on a regular basis.  Check out the following from the Dietitians of Canada which encourages you and your family to try some new foods this nutrition month and take a look at our OT-V video on Solutions For Picky Eaters if you are concerned about your child.

The Dietitians of Canada:  Try Something New!

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Perfecting Portions

As we continue our Nutrition Month series, care of the Dietitians of Canada’s 100 Meal Journey, we focus on portion size.  Portion size plays a key role in maintaining a healthy weight and ensuring you are getting the nutrients your body needs from the food you eat.  The following from the Dietitians of Canada provides you with all you need to know about finding the proper portion size for each meal and snack.

The Dietitians of Canada:  Prioritize Portion Size!

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Week 2 of the 100 Meal Journey

Our Food For Thought series will continue to look at the “100 Meal Journey” created by the Dietitians of Canada this Nutrition Month.  This week the Dietitians of Canada encourage Canadians to look at the quality of foods they are eating and the nutritional benefits they will reap.  Check out the following from the Dietitians of Canada to learn more.

The 100 Meal Journey Week 2:  Quality Counts

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The 100 Meal Journey

March is Nutrition Month in Canada and the Dietitians of Canada is encouraging all Canadians to take the “100 Meal Journey”.  The 100 meal journey looks at taking small steps, one meal at a time, to create a healthier diet and lifestyle.  Check out the following  from the Dietitians of Canada which offers you tips to get prepared for the 100 meal journey and stay tuned for more in our Nutrition Month series.

The Dietitians of Canada:  Week 1 — Get Ready!