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Living a healthy lifestyle is central to maintaining wellness throughout your lifetime. In fact, healthy habits not only help you to feel good and manage illness today, they can also help prevent future disease. There are many behaviors that influence your health - what you eat, how you sleep, if you smoke, how active you are, how you manage stress - to name just a few. You can improve your quality of life by making simple, positive changes to your daily routine.
Where to start?
We've collected useful facts and tips to inform, motivate and support steps towards a healthier lifestyle. Remember, small changes are powerful. Start today!
January 28th is Blueberry Pancake Day and what a best way to celebrate than sharing some tips to help you make pancakes fast, healthy and delicious on a weekday morning. Forget boxed mixes! All you need are a few ingredients, two bowls and a whisk and you’ll be cooking healthy pancakes from scratch by the time your coffee’s brewed.
Tip #1: Boost Fiber
Most traditional pancake recipes call for white flour, which doesn’t offer much in the way of nutrition. Instead, use whole-wheat or other whole-grain (cornmeal, oats or buckwheat) flour. If you’re hesitant to make 100% whole-wheat pancakes, start by replacing half the white flour with whole-wheat flour in your recipe to get used to the difference. For extra fiber and omega-3s, add up to 3 Tbsp. ground flaxseeds or chia seeds.
If there is a food that deserves to have a National Day, that is beans! Beans and peas are a cheap, delicious and a highly nutritious source of protein with vital micronutrients that can greatly benefit your health. Beans are an affordable alternative to more expensive animal-based protein foods, which makes them ideal if you are on a budget or a vegetarian or you are just trying to eat healthier and a mostly plant -based diet.
Besides being packed with proteins, they are also rich in micronutrients, amino acids, B-vitamins, soluble fiber and Low in fat and rich in nutrients and soluble fiber, beans are also excellent for managing cholesterol and digestive health, and their high iron and zinc content makes them a potent food for combating anemia in women and children. They are a key ingredient in healthy diets to address obesity and to prevent and manage chronic diseases such as diabetes, coronary conditions and cancer. Because of they do not contain gluten; they are also suitable for celiac patients!
What’s better on a cold winter day than a warm bowl of soup? Soup can be nutritious, easy to prepare, and inexpensive. It can be great hot or cold, prepared with minimal clean-up, only needs one pot, and the combination of ingredients is unlimited. Soup is a great dish for a variety of palettes and can be tailored to be spicy, savory or sweet. January is National Soup Month, a good time to think about how soup can fit into a healthy eating plan. Follow these helpful tips for making soup delicious and nutritious:
Happy New Year! Did you make a New Year’s resolution? The New Year marks a fresh beginning and makes many of us reflect on our lifestyles and improvements we can do to a healthier and happier life. Making healthier decisions like cooking at home more often, staying active and balancing life with the right mixture of duty and social life can greatly improve your quality of life. You may find these five tips to a healthier (and happier) you useful:
1. Eat fewer foods that are high in solid fats.
- Limit beef, pork, or chicken fat, butter, milk fat, cream, and shortening
- Replace solid fats with oils (e.g., canola oil, olive oil, and vegetable oil)
- Reduce foods high in solid fats (e.g., pizza, French fries, hot dogs, cheese, cookies, ice cream, cakes, and doughnut). Make baked French fries in the oven!
- Select lean cuts of meats or poultry and fat-free or low-fat milk, yogurt, and cheese
What will the dietitian and I talk about during a nutrition assessment?
What is Medical Nutrition Therapy (MNT)?