PCOS

Simple Homemade Granola

Breakfast · PCOS · Recipes · Vegetarian

Best Homemade Granola

Jump to recipe Brooke Bulloch, RD and mom This granola recipe tastes delicious and contains so many ingredients that help promote good health: cholesterol-reducing whole oats, digestion-slowing fibre, anti-inflammatory fats, protein and complex carbohydrates. Add it to milk, yogurt or […]

July 14, 2023

Low FODMAP · One Pot Meals · PCOS · Recipes

Lentil, Kale Soup with Italian Sausage

Jump to recipe Brooke Bulloch, RD Batch cooking is something I try to do a few times a month and this soup makes a great, back-up freezer meal when life gets rushed. Neither my husband or I enjoy raw kale, […]

July 9, 2023

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There are many reasons you may feel ‘out of cont

There are many reasons you may feel ‘out of control’ around food. Here are a few examples:

1. You’re skipping breakfast or AM snack
Skipping morning food intake causes you to start the day on an empty tank. Your body inevitably needs to make up this energy deficit at some point. You’re more likely to have ravenous hunger or ++ cravings later on.

2. You have rigid food rules
Restricting foods (whether mentally and/or physically) starts the pendulum swinging between restrict-binge cycles. Food deprivation can lead to food obsession/fixation and eventual “giving in”, which can feel like being out of control around that food.

3. The meals you’re eating aren’t satisfying or satiating
First, do you like what you’re eating? Is there any enjoyment? Secondly, are your meals composed of fat, protein and carbohydrates to help you feel satisfied, energized and full?

4. You’re not eating enough throughout the day
Skipping meals and snacks can cause low blood sugar, mood swings, irritability, and feeling famished (ie. your tank is empty/at zero). In these moments, you are more likely to eat in a way that feels out of control because your body has physiological needs to meet.

5. You’re trying to trick your cravings
Denying yourself of the foods you crave is a form of restriction, and can fuel bingeing or feelings of guilt/shame around these foods.

6. You’re ignoring hunger cues
This often goes hand in hand with not eating enough overall. Are you intentionally ignoring hunger cues? Or are you easily distracted and struggle to prioritize eating?

Our registered dietitians can help.

#nondiet #antidiet #weightinclusive #nondietdietitian #dietitiansofinstagram #yxe #yqr #foodtofit #foodtofityou #foodtofityourlife #haes #foodrelationship #dietculture #foodrules #healthateverysize #mealplanning #nutrition #cravings

During a busy week fuelling yourself can be hard.

During a busy week fuelling yourself can be hard. Everything is overwhelming and the last thing you want to do is come up with and cook a meal. So here are some strategies to hopefully make meals a bit easier during busy times.

1. Meal planning: planning just 3 supper meals for the following week goes a long way. Why just 3? You’re more likely to stick with it than if you had to plan 5 or 6:) Plan your meals, check your inventory, update your grocery list.

2. Batch cooking: pre-cook multiple chicken breasts or a batch of beans and rice. Make a soup, chili, or casserole that you can use for 2-3 meals. Make a batch of egg and cheese wraps to freeze for breakfasts.

3. Grab-and-go items: Take the path of least resistance on busy or stressful weeks. There are many convenient food options that can help to fill up your day. For example: protein drinks, single serve cheese or yogurt, fruit/nut bars, baby carrots, snap peas, fresh fruit, canned fruit, dried fruit, trail mix, canned fish, turkey/pepperoni sticks, boiled eggs, crackers, bagged/pre-made salads - utilize these too!

4. Keep meals simple: Think back to meals you enjoyed as a child and build in the veggies or fruit from there. For example, peanut butter sandwiches; grilled cheese and tomato soup; tuna melts; beans and rice; butter chicken with pre-made sauce; waffles, eggs and fruit.

#nondiet #antidiet #weightinclusive #nondietdietitian #dietitiansofinstagram #yxe #yqr #foodtofit #foodtofityou #foodtofityourlife #haes #foodrelationship #dietculture #mealideas #healthateverysize #mealplanning #nutrition

Health At Every Size (HAES) is a weight-neutral ap

Health At Every Size (HAES) is a weight-neutral approach to care that Food to Fit’s philosophy encompasses.

HAES introduces a compassionate way for those to take care of themselves regardless of their size.

There are 4 principles of HAES:

1. Healthcare is a human right for people of all sizes, including those at the highest end of the size spectrum:
People in larger bodies should have access to compassionate & comprehensive healthcare. Healthcare should not depend on obtaining a certain BMI or pursuing weight loss.

2. Care is fully provided only when free from anti-fat bias and offered with people of all sizes in mind:
Weight stigma, anti-fat bias, and fatphobia are detrimental to the health and wellbeing of all people. We must strive to dismantle anti-fat bias personally and systemically.

3. Wellbeing, care, and healing are resources that are both collective and deeply personal:
Health exists on a continuum that varies with time and circumstance for each individual. Health at Every Size® focuses on creating conditions that support wellbeing. Each person is the expert of their own body and has the right to make autonomous decisions about their wellbeing, including their health.

4. Health is a sociopolitical construct that reflects the values of society:
Our current society’s definition of health is rooted in white supremacy, anti-Black racism, ableism, and healthism.

Visit ASDAH | Committed to Size Diversity in Health and HAES® for more ❤️

#nondiet #antidiet #weightinclusive #nondietdietitian #dietitiansofinstagram #yxe #yqr #foodtofit #foodtofityou #foodtofityourlife #haes #foodrelationship #dietculture #ditchingdietculture #healthateverysize #foodneutrality #nutrition

According to the Public Health Agency of Canada, a

According to the Public Health Agency of Canada, about 1 in 4 adults aren’t getting enough sleep. This can relate to poor bedtime routines, difficulties getting to sleep, interrupted sleep, shift work, anxiety, and conditions like sleep apnea.

Proper sleep is important for well-being and while nutrition may not play a major role in your sleep pattern, there’s emerging information surrounding food choices/dietary patterns and quality of sleep.

Here are 4 foods that can help promote better sleep:

- Fatty fish (such as sardines, trout, and salmon). Correcting DHA levels through eating fish or taking an omega-3 supplement has shown to improve length and quality of sleep. Aim for ~ 5oz fatty fish weekly, or take a daily supplement with ~500mg of DHA.

- Cherries. The melatonin found in cherries may improve sleep quality and duration as it decrease inflammatory markers. Drink 30ml of concentrated tart cherry juice, twice daily, or consume ~25 dark cherries (fresh or frozen) per day

- Kiwi fruit. Kiwi may promote sleep due to its high concentration of serotonin. Kiwis are also a good source of folate, and folate deficiency has been linked to insomnia.
Try eating 2 kiwi fruit every day, 1 hour before bed.

- Carbohydrate foods (particularly those containing fibre). Eating carbohydrates increases the availability of tryptophan which converts to serotonin, promoting sleep. Try adding in a high-fibre, carbohydrate snack before bed.

Click the blog link in BIO to find the full article.

#nondiet #antidiet #weightinclusive #nondietdietitian #dietitiansofinstagram #yxe #yqr #foodtofit #foodtofityou #foodtofityourlife #haes #foodrelationship #dietculture #ditchingdietculture #sleep #lifestyle #nutrition

Iron is used by our body to make hemoglobin, a pro

Iron is used by our body to make hemoglobin, a protein in red blood cells that carries oxygen to all parts of our bodies. Iron is found in both animal and plant foods. While iron found in animal foods (heme iron) is more easily absorbed by our bodies, plant-sourced (non-heme) iron is readily available (pro tip: include a source of vitamin C like fruit or vegetables to help boost absorption of non-heme sources of iron).

How much iron should we have per day?
- ages 1 to 3: 7 mg
- ages 4 to 8: 10 mg
- ages 9 to 13: 8 mg
- ages 14 to 18: 11 mg
- Males/people who don’t menstruate and won’t bear children 19 and older: 8 mg
- Females/people who menstruate, bear children, or experience lactation 19-50: 18 mg
- Pregnancy: 19-50: 27 mg
- Breastfeeding/chestfeeding folks 19-50: 9 mg

Sources of non-heme iron:
- ¾ cup mature cooked soybeans: 6.5 mg
- ½ cup cooked spinach: 3.4 mg
- ¼ cup roasted pumpkin seeds: 4.7 mg
- ¾ cup cooked lentils or white beans: 4.9 mg
- 1 medium potato baked with skin: 1.9 mg

#nondiet #antidiet #sizeacceptance #weightinclusive #nondietdietitian #dietitiansofinstagram #yxe #yqr #foodtofit #foodtofityou #foodtofityourlife #haes #iron #nonheme #vegetarian #vegan

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