Nutrition 101

Nutrition 101

Quarter Plate method of healthy eating!

  • Easy to follow!
  • Use the Quarter Plate method 3 meals a day.
  • Spreading your meals 4-6hrs apart.
  • At Breakfast, at least include Carbohydrate (Grains and Starches, Fruit, Milk) and Protein, for most people it is unrealistic to have vegetables every day for breakfast.
  • Ways to include vegetables at breakfast, fresh sliced cucumber and tomato on bread or side, include vegetables in egg omelette (onions, tomatoes, green, yellow, red peppers, etc.) .
healthy food plate
Healthy Food Plate

Health Promotion Disease Prevention

My Brother found a great quote for me and thought it would be great to share 🙂
The doctor of the future will give no medicine, but will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease… the physician of tomorrow will be the nutritionist of today.
-Thomas Edison

Miraculous H2O

Can water help with weight loss?

I came across an interesting article “Mouth Watering Fare” in Diabetes Dialogue Magazine, written by Registered Dietitian Rosie Schwartz.

The article summarized interesting research presented at the 2010 National Meeting of the American Chemical Society showing that:

Adults who drank two cups of water before each meal consumed fewer calories and lost more weight than those who did not.


1. Drink water before meals you’ll get full faster and therefore eat less food/calories.

The water drinkers also reported feeling more alert and less tired than usual- a sign that they may have been in a mildly dehydrated state before the study.Being mildly dehydrated may not be very dangerous; however it can interfere with hunger signals.

You may think you are hungry when you are actually thirsty!

When it comes to diabetes if you are mildly dehydrated this can lead to higher blood sugar (glucose) readings, because the concentration of sugar in the blood is higher. Also blood sugar readings can be higher as a result of overeating due to interference with hunger signals.

2. Drink water before meals to prevent dehydration and interference with hunger signals. Decreased hunger=less food/calorie intake=weight loss.


Inspiring New Show!

CBC has just launched a new show going along with the Live Right Now initiative – Village on a Diet.

Village on a Diet is based on the small town of Taylor in British Columbia, Canada; having a population of approx. 1400 with 60% of the population overweight or obese.

On the first episode, all the residents of Taylor stepped onto a massive scale together! They were 1 ton over the national average weight!

Goal: Collectively their goal is to lose 1 ton of weight ( 2000lbs), in 3 months!

They are given the expertise of a physician, dietitian, psychologist and 2 personal trainers to support this goal; along with fitness equipment, and the town’s golf course which will frequently be used for obstacle courses to help get fit!

The show portrays real people from a woman pushing back her wedding day because she does not feel beautiful in her wedding dress, to a 14 year old boy having to be home schooled because of bullying for being overweight. A teacher trying to be a good role model to motivate her students, and parents for their children. It is a very heart felt show, with much emotion and incredible motivation and determination. I even shed a tear.

Highly recommended show! Nothing else of its kind out there. If you need that extra push to get motivated here it is!

Watch Mondays at 9pm or online at

Small changes can make a big difference!

Below is a new excited initiative which can really help your New Years resolutions last and keep you on track!

Live right now!

Helping Canadians Live Right Now

The Canadian Obesity Network – RĂ©seau canadien en obĂ©sitĂ© (CON-RCO) is excited to be partnering with CBC on an amazing new initiative called LIVE RIGHT NOW.

LIVE RIGHT NOW is a national program supported across three media platforms – CBC Television, CBC Radio and It’s designed to ignite a movement of Canadians to make small, manageable changes that will have a large and lasting effect on their health.

Canadians can register at to join a dynamic and interactive community of people committed to making a positive change in their health – and the health of their country. The site offers tools and resources for healthy living including health and fitness challenges, blogs from health professionals, goal tracking, a body age calculator, recipes, videos, and a platform that will foster nationwide inspiration to ignite CBC’s biggest social networking movement ever.

Together with the other members of the LIVE RIGHT NOW Advisory Board – Breakfast for Learning, Canadian Diabetes Association, Dietitians of Canada, Healthy Active Living and Obesity Research Group, Heart and Stroke Foundation, ParticipACTION and YMCA Canada, in partnership with President’s Choice Brand and the Ontario Medical Association – CON-RCO will help CBC to create a positive, fun and supportive environment for Canadians to lead healthier lives in 2011 and beyond.

-Canadian Obesity Network

What’s your new years resolution for 2011?

Last night while watching Dick Clark’s New Year’s Rockin’ Eve 2011 the #1 TOP New Years resolution for 2011 was to GET FIT!

What’s your new years resolution?

Is it to increase your physical activity? Lose weight? Start eating healthy?

When setting a goal to achieve in the new year it is important to choose SMART goals.

  • Specific
  • Measurable
  • Attainable
  • Realistic
  • Time Bound

If these 5 factors are not met the probability of achieving your goal is low.

It is also important to choose one or more actions to help meet your goal. Actions will vary depending on the person.

Ex. Goal: Get Fit

S: lose weight
M: lose 5 lbs
A: Is 5lbs attainable? (should be, but if M was 100lbs..not so much)

Loose 5lbs in 5 weeks


Ex. I will stop going to fast food restaurants and pack a lunch for work and have breakfast at home.
Ex. I will join an aerobic class that meets twice a week.
Ex. I will stop buying snack foods ie. chips, candy, pastries. Out of sight out of mind.

Happy New Year from !