Blog / Recipes

Working from home? Tips to stay fueled and focused

Posted on March 27, 2020

The doorbell rings. The dog is barking. A load of laundry sits in the hallway. There can be a lot of distractions when working from home! Here are a few tips to help you stay fueled and focused.

Stick to a regular eating schedule. Get into a routine by eating your meals at the same times every day if possible. Routine gives us a little sense of control during these uncertain times. Plus, you’ll keep your energy levels steady to power through your work day. (Ditto the routine message for sleep and exercise.)

Cook extra for tomorrow’s lunch. Now that you and everyone else in your family are staying home, you’re likely eating all your meals at home too. No more lunch meetings or buying lunch at the food court. Plan to cook extra and portion them out so they’re ready to reheat for tomorrow’s lunch.

Snack on nourishing foods. During times of crisis, we all stress eat. Food can offer us both comfort and nourishment. Give yourself permission to enjoy ALL foods without guilt. If you’re finding that you’re frequently eating to deal with stress or emotions, reach out to a friend, family member or health professional for support.

Stay hydrated with water. By the time you’re thirsty, you’re already dehydrated. Keep your water bottle nearby. Other beverages like coffee, tea and milk count towards your fluid intake too.

Take a break. Stand up and stretch. Do some shoulder rolls. Go out for a walk. This helps minimize mindless munching at your desk. To reduce eye strain, follow the 20-20-20 rule – every 20 minutes, look at something 20 feet away for 20 seconds.

Keep well, everyone!

Do You Eat at Your Desk?

Posted on March 12, 2020

Do you eat at your desk? If you answered “yes”, you’re not alone.

A study at Dalhousie University found that almost 40% of Canadians eat at their desk (read more here and a read a news clip here).

In celebration of Nutrition Month, Dietitians of Canada encourages us to be mindful of our eating habits. This means being aware of how we eat, what we eat, why we eat, when we eat and where we eat.

Here are 3 reasons why eating at your desk isn’t a great idea.

You may be less productive. I’m a big fan of multi-tasking, but not when it comes to eating. Being glued to your screen all day can be tiring, stressful and inefficient. Step away from your desk to recharge and reboot your energy.
You may overeat. A study published in the journal of Physiology & Behaviour found that people who eat while reading their smartphones actually ate 15% more calories at that meal. Distracted eating makes it difficult for us to tune into what and how much we’re eating. Eating mindfully encourages us to be present with our food and enjoy food with all of our senses.
You may be missing out on socializing and sunshine. If you have a desk job, you’re probably spending a lot of time sitting. Give your brain and body a break by taking time to have lunch with friends and co-workers. Head outdoors for some sunshine and fresh air. You’ll be glad you did!

Simple Ways to Boost Your Fibre

Posted on January 13, 2020

With the start of the new year, one way to eat better is by eating more fibre!

We need 25-38 grams of fibre every day, but most of us are only getting about half of that amount! There are generally 2 main types of fibre:

Soluble fibre – this is the type of fibre that can help lower blood cholesterol and control your blood sugar. It’s found in foods like apples, oranges, carrots, oats, barley, beans and lentils.
Insoluble fibre – this is the type of fibre that helps you stay regular. It’s found in fruits, veggies, whole grains and bran.

How can you get enough? As a regular dietitian expert featured on Your Morning, I shared a few simple tips for boosting fibre at breakfast, lunch and dinner.

Take a peek at the before and after meals below, and watch the TV interview here!

Send me a comment and let me know how YOU get more fibre every day!

[Images: @YourMorning]

Kids are back to school…and eating better

Posted on September 15, 2019

Young child washing veggies in the sink. — Father with little son washes vegetables on the kitchen before eating

Image source: Bigstock

With back to school, it’s time to get those lunch bags busy again. A recent study published in the Public Health Nutrition journal found that school kids are eating better than they did 15 years ago. But there’s still room for improvement.

The study, led by researchers at University of British Columbia, compared the diets of about 7,000 kids aged 6 to 17 between 2004 and 2015. The nutritional value of the foods were judged using the Canadian Healthy Eating Index, which considers 11 dietary components such as total vegetables and fruit, whole fruit, whole grain products, saturated fat and sodium.

Overall, there was a 13% improvement in the foods that kids were eating during the school day. Specifically, school kids were eating more vegetables and fruit, as well as eating fewer calories from “minimally nutritious foods” including sugary drinks and salty prepackaged choices.

That’s the good news, but we can do better. Kids still aren’t eating enough dark green and orange vegetables (important for folate and vitamin A) – think spinach, kale, broccoli, carrots and sweet potato. Kids are also falling short on whole fruit and whole grains.

Here’s what you can do:

• Get kids involved in the food experience. Ask them to wash veggies, chop ingredients and help with the cooking. Bonus – kids are more likely to eat the meals that they’ve made.
• Set them up for success. Make lunches together. Include a variety of fruit, veggies and whole grains. Keep portions manageable for your child’s appetite.
• Be a great role model. Monkey see, monkey do. When you eat broccoli, there’s a better chance that junior will too.
• Advocate for healthy eating. Canada is the only G7 country without a national school food program. With the upcoming federal election, let’s put this on the agenda to nourish our future generations.

Easy Lunch Ideas for Back to School

Posted on August 23, 2017

Sue Heather beet hummus

A study by researchers at the University of British Columbia found that Canadian children are not eating enough vegetables and fruit during the school day.

The first of its kind, this study looked at 4,827 children across Canada between the ages of six and 17. Using a 24 hour recall, their dietary intakes from 9 am to 2 pm was scored against a School Healthy Eating Index. The Index looks at 11 specific criteria based on Canada’s Food Guide’s recommendations, such as intake of vegetables and fruit, whole grains, milk products and meat and alternatives.

Here are the highlights from the research:
– 1/3 of daily calories (about 750 calories) are consumed at school; almost 25% of these calories came from “other foods” such as candy bars and salty packaged snacks
– Kids are falling short on vitamin A, vitamin D, calcium, magnesium, zinc, potassium and protein
– The lowest scores were for green and orange vegetables, whole fruit, whole grains and milk products
– The average score was 53.4 out of a possible 100 points
– Teens’ diets scored worse than that of younger kids aged six to eight

Here are a few of my lunch ideas, as shown on my interview with CBC Morning Live today.

Chickpea Lettuce Wrap – Kids are attracted to colours in their meals! A great protein packed and flavourful recipe! Add a glass of milk or fortified soy beverage to round out the meal.
Chickpea lettue wrap

Chicken Pasta Salad – My daughter won 3rd prize in a recipe contest for this recipe when she was in grade 3. Ask your kids to grate the carrots and chop the cucumbers. Balance the lunch with a serving of yogurt.

Beet Hummus with Veggies – Kids love to dip! A great way to team up protein plus produce in the lunchbox! Add mini pitas with cheese cubes for a nutritious lunch.

Apple Sailboats – It’s as easy as it looks! Slice an apple into wedges and dip in lemon juice to prevent browning. Cut cheese into triangles and attach with a toothpick. Add a handful of whole grain crackers to complete the meal.

Zucchini Waffles – Breakfast for lunch, why not? These waffles are made with grated zucchini. (Sneak in the veggies wherever you can!) Add a hard cooked egg or small piece of cooked meat / poultry for protein. Mix a few extra berries with yogurt for “dessert”.
Zucchini Waffles with Fresh Berries

5 Ways to Up Your Protein

Posted on November 16, 2016

sue-kelsey-1

Want to build those muscles? For optimal muscle protein synthesis, aim to have 20-30 grams of protein at every meal. For most of us, this means pumping up the protein at breakfast and dialing down the protein at dinner time.

Watch my TV interview to see if you’re getting enough protein at every meal.

Here are 5 easy ideas to help you get enough.

1. Egg Sandwich – Start with 2 large eggs and add 2 T of grated cheese. Whip up some scrambled eggs or an omelet with veggies. Roll it up in a whole wheat tortilla. 20 grams of protein.

2. Greek Yogurt Smoothie – Make your favourite smoothie with 1 cup of Greek yogurt. Easy! 20 grams of protein.

3. Soup and Sandwich – Warm up to a bowl of minestrone soup and 1/2 veggie sandwich. For the sandwich, try Canadiana Rustic Bean Bread (made by Country Harvest) with with 2 T hummus and your favourite fresh veggies. Add a slice of cheese to the sandwich or add 3/4 cup Greek yogurt for dessert. 30 grams of protein.

4. Super Salad – Fill at least half your plate with leafy salad greens and colourful veggies. Top it with 3 ounces of cooked lean meat (about the size of a deck of cards). 20 grams of protein

5. Protein Power – Grab a handful of nuts and team it up with a latte made with 1 cup of milk or fortified soy beverage. 20 grams of protein.

Back to School Routine…with a Teen!

Posted on September 30, 2015

Well, we’re finally settled into a new schedule that’s packed with school team practices, extra curricular lessons, and after school clubs. Now that my kids are teens, I’ve learned a few things and have had to adjust my eating plan for them.

1. My teens go to sleep late. What’s happening is a change in their melatonin which is a hormone that regulates the wake-sleep cycle. In young kids, melatonin is released early in the evening, triggering an early bedtime. In adolescents however, the melatonin isn’t released until 9 pm or even 10 pm, meaning that my teens aren’t feeling sleepy until at least 11 pm.
The food fix: Keep plenty of grab-‘n-go foods in the kitchen. With dinner typically at 6 pm, my teens are often hungry for a snack around 9:30 or 10 pm. By creating an environment of healthy food choices such as bagels, tortilla chips, grated cheese, yogurt, fresh cooked meat, fresh fruit and fresh veggies, they can make their own smart snacks while I’m catching my ZZZs.

2. Teens like to sleep in. This is a corollary to lesson #1 above! My teens might have only have 15-20 minutes on a weekday to get up, eat breakfast, change, groom themselves, print out their homework assignment, pack their bags, text their friends, slap on some sunscreen, and then finally jump out the door.
The food fix: Keep it simple in the morning. 20 minutes is definitely doable in the mornings, but to keep things moving along, we focus on easy to eat, protein-filled breakfast options. Some of their favourites are Greek yogurt smoothies, fresh fruit, grilled cheese sandwiches and eggs.

3. Teens can have changing lunch times. Last year,my daughter’s lunch period was at 12:45 pm. This term, it’s at 11:15 am. Next term, her lunch period switches to 12:15 pm.
The food fix: Pack a snack.To ensure that she’s hungry for her early lunch, we try not to have an overly big breakfast. By the time 3:30 rolls around though, she’s absolutely starving, so we pack a little something extra in her lunch bag for those after school munchies.

4. Teens like to buy their lunch. Like all teens, my crew is becoming quite independent and enjoys the freedom to buy their lunch from the school cafeteria or nearby quick service restaurant.
The food fix: We follow the 80-20 rule. On most days of the week, my teens will bring a packed lunch to school. Once a week, they buy their lunch. We talk about healthy choices and money sense. But I never judge them on their choices. I do however, sneak in an extra fruit or veggie at breakfast and suppertime!

[Images: @YourMorning]

Love to learn? Love to eat?