Urbannutrition Blog

I’m currently filming a new tv show in BC, with a team of health and wellness experts!  So, in addition to myself, as the Dietitian, the team includes a Doctor, personal trainers, a psychologist plus a chef! It is set to air January, 2011 on CBC! Will keep you posted!

Maria

Hi Everyone!

a quick note to let you know i’ll be the Nutrition Expert ON CAMERA for the national television show ‘The Last 10 Pounds Bootcamp‘ on the Slice Network on wednesday, october 3rd! it’s on at 1:00 pm pacific time; 4:00 pm Eastern time, so check it out! here in BC it’s channel 41, check www.slice.ca for details…

maria

Next tuesday, July 17th i’ll be on Urban Rush, a local television show in Vancouver speaking about summertime eating! we have so many different foods during the summer that are not available at other times of the year, and we need to take advantage of it! i’ll be speaking about 2 main things; first-fresh fruit. i can’t emphasize this enough! people still don’t get enough fresh fruit in their diet, and i figured i would chat about a more ‘forgotten fruit’-watermelon! Watermelon is only available for a short period of time, and so i say enjoy! 1 cup is a serving, compared to the 1/2 cup serving for most other fruit. so dig in! i’ll also have a grilled recipe for watermelon and pineapple, that Mike, Fiona and I will be cooking up on the show…yum…

the 2nd nutrition tip is going to be on Grilling. Grilling meat is wonderful, however you need to be careful not to char the meat. also, cooking high fat cut of meat on the BBQ is dangerous, as cancerous compounds are formed. options? grill with the lid up. partially cook the meat before tossing on the grill, and just BBQ for a short while. So simple, and so beneficial!

Check out the segment for more details!

Maria

When the New Year rolls around, many of us tell ourselves “I’m going to eat healthier” or “I’m going to lose 20 pounds” or “I’m going to exercise everyday for an hour” …the list goes on! How many of us are sticking to those goals we set, and how many of us have already let those resolutions slip by the wayside? It’s a challenging time of year, however with a few simple tips you can get back on that path to success. Here are a few tips to get you back on track…in your quest for health and wellness:

1. Carbohydrates: For so many people, carbs are ‘taboo’! If you want to reduce your carbohydrate intake, particularly if you have a history of choosing refined sources that do not offer much nutrition as their high fibre counterparts, make sure you are getting enough of the healthy carbohydrates, such as fruits (at least 2 servings daily) vegetables (at least 3 servings daily), and whole grains (at least 5 servings daily). Choose legumes, beans and peas more often as well, as they are low in fat, a source of protein and fibre.

Some people like to consume their higher carbohydrate foods, such as fruit, milk, yogurt and whole grain breads and cereals in the morning and afternoon, and their lower carbohydrate foods, such as vegetables, in the evening. For many people, this helps them increase their vegetable intake and maintain a balanced diet, while controlling their calories in the evening. As a result, it helps them lose weight, without there being an extreme adjustment in their usual pattern.

2. Fat: Watch your fat intake. This does not mean you need to avoid all fats, just make sure the ones you choose are healthy fats such as those in nuts, seeds, olive oil, fish and flax, which are going to be beneficial to your health. Just remember fat contributes twice as many calories as carbohydrates and protein.

3. Protein: Eat 2-3 servings of protein daily. For example, have some fish, skinless poultry, lean meat, beans, peas, nuts, natural peanut butter, low fat cheese, etc…Including some protein with meals and snacks will help you feel full for a longer period of time, than if you skipped the protein.

4. Meal Timing: Don’t forget about meal timing. Try not to eat within at least 2 hours before bed, unless for some medical reason you have been advised otherwise. If you are not as active in the evening as you are during the day, the calories you take in are more likely to be stored as fat.

5. Exercise: It doesn’t’ have be a lot to start. Just make sure you are doing something, and increase to 60 minutes daily to help promote weight loss. They say that physical inactivity can be as hard on your body as smoking! So get active!