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Hi I am Sara! Welcome to my blog! So you want to be healthy? Join the many people who have sought nutrition counselling/consulting from me and have improved their health. I am your nutrition expert in helping you become healthier for life.

 

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When to See a Registered Dietitian (RD)

Posted on 6 October, 2016 at 11:30 Comments comments (211)

Do you want to lose or gain weight? Are you pregnant, looking to become pregnant or just had a child? Are you looking for ways to maintain your health? Are you an athlete looking to boost performance? These are just a few of the reasons people seek the expert, science-based advice of a registered dietitian nutritionist.

 

Here are 10 common reasons you should consult with a registered dietitian:

1. You Have Diabetes, Cardiovascular Problems or High Blood Pressure

An RD serves as an important part of your health care team by helping you safely change your eating plan without compromising taste or nutrition.


2. You Are Thinking of Having or Have Had Gastric Bypass Surgery

It can be a challenge to make sure you get all the right amount of nutrients into your body because your stomach can only handle small servings. A dietitian can work with you and your doctor to get you on the right eating plan for your new needs.


3. You Have Digestive Problems

A dietitian will help you pinpoint those food items that are aggravating your condition such as fried foods, too much caffeine or carbonation. You will work together to come up with the perfect diet plan fit for you.


4. You're Pregnant or Trying to Get Pregnant

Your first three months of pregnancy are the most important in making sure you get essential nutrients such as folate. A dietitian will help make sure of that, lowering your newborn’s risk for neural tube or spinal cord defects.

 


5. You Need Guidance and Confidence for Breast-feeding Your Baby

A registered dietitian can help make sure you're getting enough iron, vitamin D, fluoride and B vitamins for you and your little one.


6. Your Teenager Has Issues with Food and Eating Healthy

A dietitian nutritionist can help with eating disorders such as anorexia and bulimia.


7. You Need to Gain or Lose Weight

A dietitian nutritionist can suggest healthy additional calorie sources for healthy weight gain or a restricted-calorie eating plan, plus regular physical activity for weight loss, while still incorporating all your favourite foods.


8. You're Caring for an Aging Parent

A registered dietitian can help with food or drug interactions, proper hydration, special diets for hypertension and changing taste buds as you age.


9. You Want to Eat Smarter

A registered dietitian can help you sort through all the myths that are found on the internet and in the media. Learn how to read labels at the supermarket, discover how healthy cooking can be within budget, learn how to dine out without ruining your eating plan and how to resist workplace temptations.


10. You Want to Improve Your Performance in Sports

A registered dietitian can help you set goals to achieve results — whether you're running a marathon, skiing or jogging with your dog. Learn what foods to fuel with before a workout and the food items that are needed for the best recovery.

 

 

Food is Fuel!

Posted on 3 October, 2016 at 11:25 Comments comments (18021)


October 3, 2016

No matter what time of day, we do need food to fuel us. Whether your goals are achieving optimal performance, weight loss, muscle building, energizing your life – prioritize food as much as you would your work, house chores, training session, or even competition/race.

Early morning breakfast in particular seem to pose an extra challenge. I often hear clients and friends say they don’t eat breakfast. I’ve heard every excuse in the book. Too tired to get up even 15 minutes earlier to eat, not hungry, food makes me nauseous if I eat too early, trying to lose weight so don’t need the extra energy, or simply just unaware that it was important.

First, breakfast is ALWAYS important. It kick starts your metabolism, similar to warming up your car on a cold day. This means you will boost your energy level first thing in the morning rather than waiting an hour or more. A side benefit to this is your body will start burning more calories at rest sooner – which can be beneficial for weight loss or maintenance.  Breakfast before a morning workout is especially important as you need fuel for your empty tank (or body!). Yes, you will have some energy without putting any food in you beforehand. However – because you haven’t eaten anything for the past 7-12 hours this energy will come from your body breaking down internal stores of fat and muscle. This in turn will leave you feeling fatigued, and result in a decrease in strength and endurance. Making it much more difficult for you to achieve your goals.

Some tips for those excuses:

Too tired to get up even 15 minutes earlier to eat?

Those extra 15 minutes will go a long way. Do yourself a favour and go to bed 15 minutes earlier the night before so that you  can wake up a little earlier and give your body what it needs for optimal fuel and an optimal workout.

 

Not hungry?

It’s likely because your body isn’t used to eating at such an early time of day. You need to train yourself to eat something in the morning, just as you train yourself during a workout.

 

Food makes you nauseous if you eat too early? 

Same as above – your body just isn’t used to anything in the stomach at this hour. Start simple and work your way up – a glass filled with half juice and half water, progress to a full glass of juice, next you can try introducing a fruit, then a fruit and yogurt, then maybe a small bowl of cereal.

 

Trying to lose weight so don’t think you need the extra energy?

You want to target fat loss, not muscle mass. Building or at least maintaining lean muscle mass is essential when trying to lose body fat as muscle burns more calories at rest than fat. So the more muscle you have, the higher your metabolism will be, and the more calories you will burn at rest. Also, if you workout, you will get a better workout if you do eat something beforehand – meaning you will burn more calories bringing you one step closer to your goals.

 

Unaware breakfast was that important?

Now you know! Pass the message on!

 


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