Kelowna Dietitian | Nutritionist

10 Five Minute, Whole Food Snacks

November 21, 2013 By selena 2 Comments

Do you leave work or school so hungry that you decide to stop at the nearest fast food place to pick something up and later wish you didn’t? Do you find yourself hungry while grocery shopping and then go home with a few extra treats that, of course, can’t go to waste?

Planned and well balanced snacks are essential to a healthy diet. Why? Because they help to regulate your appetite, prevent ravenous appetites and put sweet cravings where they belong, which is out of sight, and out of mind. Regular eating throughout the day helps you to feel full and satisfied while giving your body a steady stream of energy. When your body is receiving adequate amounts of food at regular intervals, metabolism is boosted to match the amount of calories coming in.

If your goal is weight loss, this is a very important principle to understand. Because, if you are not eating enough, you metabolism will slow down to match the amount of calories coming in. At first, you may see some weight loss. But, your weight loss will halt and you will likely be left wondering “why in the world am I not losing any more weight even though I’m barely eating anything?”

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5 Immune Boosting Foods

November 5, 2013 By selena Leave a Comment

Yes, the flu season is upon us. But, fear not because I have 5 of BC’s seasonal superfoods that will turn you into a flu fighting machine. One of the best things you can do to protect yourself from getting the flu is by eating a vibrant, colorful plate at least three times a day. The more colours on your plate, the more variety of vitamins and minerals you will be ingesting and, the more immune fighting power you will have.

5 flu fighting seasonal super foods in BC:

1. Garlic – The phytochemical (plant super nutrients) power of this food really shines when it’s raw or very slightly cooked, like thrown into the pot in the last few minutes of cooking. That potent garlic smell is what is really important when it comes to kicking sickness. That strong smell is from the phytochemical allicin, an antibacterial compound. But, once that smell starts to dwindle, so does the immune fighting power of allicin.

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3 Everyday Homemade Spice Mixes

October 28, 2013 By selena Leave a Comment

It’s nice to just open the cupboard and pick a spice mix to suit your taste. Making spice mixes at home is not only a cheaper alternative than buying them premixed, but can also be much healthier.

Many premixed spice blends contain:

Salt as the main component. Now, salt is a necessary carrier for flavour for sure and we need it for optimal health. BUT, definitely not in the amount found in most mixes.
Gluten. Some spice mixes will not only have hidden sources of gluten but may contain other fillers or additives that won’t be recognizable. Remember if you don’t know what it is or you can’t pronounce it, you shouldn’t be eating it!

Here are 3 mixes you can whip up at home with dried herbs that are likely in your cupboard right now. Add salt near the end of cooking, usually a couple pinches or so will suffice.

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Gluten Free Double Chocolate Brownies

October 20, 2013 By selena Leave a Comment

I’ve recently been diagnosed with celiac disease. And, while I’m feeling 110% better for the most part, my undying love for baked goods has taken an, unfortunate, back seat. Navigating the gluten free flour world has been a huge learning experience (and, I’m sure an ongoing one!) and gluten free girl and the chef has been one of my number one baking resources.

Needless to say, in the last few months, my kitchen has been turned upside down while I’ve been trying to perfect my old wheat flour favourites into their gluten free, delicious counterparts. Wheat flours have been wiped clean from my cupboards and have been replaced with about 12 different gluten free flours and starches. Yes, I could buy a gluten free all purpose flour. But, that’s just not my way. I like to figure it out for myself and understand why and how certain flours and starches replicate wheat flours. I know, I know, the hard way.

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3 Tips to Make the Most of Your Kitchen Time

September 30, 2013 By selena Leave a Comment

Are you waiting for something to cook? Simmer? Boil? Roast? Braise? Or, are you sitting down on the couch right now? Either way, making the most of spare moments can make a huge difference in YOUR spare time while keeping your health at the forefront. So take advantage of the time to plan for quick meals throughout the week with these 3 tips. … [read more]